Ihove Yakanakisa Kurasikirwa Uremu uye Kuvandudza Utano
Kana uri kuedza kukanda uremu kana kuvandudza kudya kwako, iwe unofanira kunge uchida kudya hove dzakawanda. IAmerican Heart Association inokurudzira kuti udye zvisungo zviviri zvehove vhiki imwe neimwe. Asi hove makorikori anogona kuva akakwirira nokuti mamwe ehutano hwakanaka akareba mumafuta. Saka rudzi rwehove dzaunosarudza dzinoita mutsauko mukuru. Kune dzimwe mhando dzehove dzekudzivirira uye dzimwe mhando dzehove dziri nani.
Hove dzeChorea uye Kudya
| Atlantic Wild Salmon Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 1/2 fillet (154 g) | |
| Per Serving | % Daily Value * |
| Maoriro 280 | |
| Maoriro kubva kuFat 113 | |
| Total Fat 12.5g | 19% |
| Saturated Fat 1.9g | 10% |
| Polyunsaturated Fat 5g | |
| Monounsaturated Fat 4.2g | |
| Cholesterol 109mg | 36% |
| Sodium 86mg | 4% |
| Potassium 967.12mg | 28% |
| Carbohydrates 0g | 0% |
| Dietary Fiber 0g | 0% |
| Sugars 0g | |
| Proteine 39.2g | |
| Vitamini A 1% · Vitamin C 0% | |
| Calcium 2% · Iron 9% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Ichitenda kana kwete, iyo yakanakisisa hove yekurema kuora nekuvandudzwa kwehutano ihove hove. Asi kwete hove chero ipi zvayo. Mhando dzakasiyana dzehove dzinobata mafuta anokosha anonzi omega-3. Iyi polyunsaturated mafuta inopa muviri wako nehutano hunokosha.
Hove dzine mafuta-omega-3 dzinobatsira kuderedza ngozi yako yehutano hwemoyo. Maererano neNational Institutes of Health, zvidzidzo zvinoratidza kuti vanhu vanodya kudya kwegungwa kamwechete pavhiki havangambofa nehosha yemwoyo. Vatsvakurudzi vanotendawo kuti omega-3 mafuta acid inowanikwa muhove inogona kubatsira kuderedza zviratidzo zverheumatoid arthritis uye inogona kubatsira kunyange pakuvandudza hutano nehutano hweziso.
Zvechokwadi, unogona kuwana omega-3 fatty acids anokosha kuburikidza nokutora add. Asi kutsvakurudza hakukwanise kuratidza kuti kutora mupiro wekuwedzera kunogona kupa zvakakosha zvakadai sekudya kudya kwe-omega-3, sehove.
Saka kana iwe uchizovaka kudya-ushamwari kushaya kurasikirwa kudya, wadii kusarudza hove inopa kukura kwehutano hwakanaka zvakare?
Kudya hove yakakodzwa mafuta kunogona kureva kuti iwe unodya makoriki akawanda mune imwe kudya, asi kana iwe ukadya hove mumwero uye shandisa nzira dzakanakisa yekubika kuti ugadzirire kudya , unogona kubatsirwa munguva refu.
Kudya-Shamwari Yakanaka NaOmega-3
IAmerican Heart Association inoratidzira kuti unodya mbeu dzehove dzakadai salmon, mackerel, herring, lake trout, sardines uye albacore tuna kuti uwane nhengo yako yakanaka ye omega-3. Asi ndezvipi zvinyorwa zvakare zvakaderera mumakoriyori? Heano mhiri-pasi kwevamwe vezasi-koriori marudzi ehove:
- Sarimoni (maawa 3) 175 makoriori, 10 gramu mafuta, 1,7 gm omega-3 fatty acids
- Anchovies (maawa 3) 111 makorikiti, 4 gramu mafuta, 1,7 gm omega-3 fatty acids
- Pacific uye Jack Mackerel (maawa matatu) 134 makorikori, 7 gramu mafuta, 1,6 gramu e omega-3 fatty acids
- Pacific Black Cod (3 ounces) 70 makorikori, 1 gramu mafuta, 1.5 gramu ye omega-3 fatty acids
- Whitefish (3 ounces) 115 makoriki, 5 gramu mafuta, 1.5 gramu e omega-3 fatty acids
- Albacore Tuna (3 ounces akazara mumvura) 109 makoriori, 3 gramu mafuta, 0,7 gm omega-3 fatty acids
- Atlantic Herring (3 ounces) 134 makori, 8 gramu emafuta, 1,4 gm omega-3 fatty acids
- Tilapia (maawa mana) 145 makorikiti, 3 gramu emafuta, 0,1 gm omega-3 fatty acids
Iko koriori inowanikwa mazita ndeyekuti yakasvibiswa yehove imwe neimwe ye-omega-3. Cherechedza kuti kunze kwokunge yakabikwa neupfu kana chimwe chigadzirwa chine makabhahydrates, hove pachayo, seprotheni, haina makedhydrate. Nzira iyo iwe unogadzira hove dzako ichashandura calori count. Hove dzakabikwa, hove yakabikwa, uye hove yakabikwa kazhinji inowedzera pasi mumakori.
Uye zvakadini ne shellfish nemamwe marudzi ezvokudya zvegungwa? Rimwe shrimp (matatu ounces) rinopa makirogiramu zana uye 1.5 gramu yemafuta chete, saka vanogona kunge vane utano hwakanaka pane zvekudya. Uye makorikori mu scallops akaderera zvakare.
Mafuta matatu emakumbo emakumbo anopa mazana anenge 95 makoriki uye pasi pegamu rimwe remafuta.
Nzvimbo Dzakasvibiswa Nehove
Kunyange zvazvo kudya hove kunogona kukubatsira iwe, hausi hove dzose dzakanaka pakudya kwako. Kune dzimwe nguva apo kudarika hove ndiyo chirongwa chiri nani chekudya, kunyange kana hove iri yakanyanya mu omega-3 fatty acids.
Apo hove inorohwa uye yakabikwa inowanzozara namafuta anozara. Aya ndiwo mafuta ayo iwe unofanirwa kuderedza mukudya kwako. Kunaka zvinhu zvakadai sehove dzakagadzirwa nehove, zvigadzirwa zvehove, uye hove patties zvinowanzokwirira mumafuta uye makoriyumu uye hazvipi zvidzidzo zvakawanda zvehutano sehove dzinogadzirirwa kushandisa maitiro e-calorie. Semuenzaniso, hove yakagadzirwa nehove inopa zvinenge 350-400 makorikori uye 17-25 gramu emafuta uye kusvika ma gramu mashanu ehuga.
Paunenge uchiedza kuderedza makorikori muresitorendi , shingairira hove dzezvokudya zvinogona kuparadza kudya kwako. Kazhinji kazhinji zvakanaka kutamba hove uye chips uye kusarudza hove yakabikwa kana yakakangwa pane. Kumbira muto kuti uiswe kune rumwe rutivi kuti uchengetedze mafuta nekoriori kuverenga.
Kusarudza nekuchengetedza hove
Nyanzvi dzehove dzinokurudzira kuti utenge hove dzakashata dziripo. Inobatsira kana iwe uchiziva mibvunzo ipi yaunokumbira kana iwe unoshanyira peji yehove mumusika wako wekune imwe nyika.
- Rakave rakatorwa rini? Iyo inovandudza zviri nani. Hove inogona kuramba ichidyiwa kwemazuva mashanu mushure mokunge yabatwa, asi inogona kunge isingaoneki seyo itsva.
- Yakachengetwa sei? Nzira iyo iyo hove inochengeterwa uye inotengeswa pamusika ichava nechinokonzera kuvira. Nehove dzinofanira kunge dzichimbidzirwa pakarepo mushure mekubata, uye dzakaramba dzichitonhora kuburikidza nekuendesa uye kumusika.
- Inoita sei? Inonhuwira sei? Kana hove iyo ine furo yakaipa, zvichida haisi itsva. Hove itsva inofanirwa kunhuwa semvura yegungwa. Kana uri kutenga zvigaro zvehove, tsvaga chigunwe chine mvere nemitsutso yakachena. Kana hove iyo yakakwana, tsvaga maziso akajeka uye kumira kwakasimba.
- Ndekupi zvinobva? Sangano reRwanda Resources Defence Council rinoratidza kuti iwe unotenga hove dzenharaunda kubva mune zvekuchengetedza. Mune maScott Seafood Purchasing Guide vanotaurira kuti iwe unotenga hove dzeAmerica uye unopa urongwa hwehove dzine humb lower levels kuti uwane hutano hwakanaka nekuchengeteka.
- Ndeipi nzira yakanakisisa yokugadzirira iyi hove? Dzimwe nguva, hove monger ndiyo yakanakisisa inokonzera mafiro akaisvonaka, akajeka uye ane utano hwehove uye nzira yekugadzirira.
Shandisa hove yako itsva mumazuva maviri kana kuisa mufiriji. Paunenge wakagadzirira kushandisa hove yakasviba, svetera mufiriji (usati wamboita kutonhorera).
Hove Recipes (Kunyange kana Iwe Usingafumi Nehove)
Kana iwe usina kushandisa, kusanganisira hove mune zvekudya kwako zvingava zvakaoma pakutanga. Asi hutano hunobatsira yekudya hove dze-omega-3 dzakanzwisisika. Uye apo uri kuedza kukanda uremu, zvakakosha kusarudza kudya izvo zvinovaka muviri-zvakaoma. Izvozvo zvinoreva kuti ivo ndezvokudya zvinopa huwandu hwakawanda hwezvokudya zvine huwandu hwekakori.
Kana iwe usingadi kutora kwehove, kune zvinhu zvishomanana zvaunogona kuita kuti uzviise pane zvaunodya. Chokutanga, edza zvishoma pamhando dze "fishy". Semuenzaniso, vakawanda vanodya zvine utano vanoti tsvuku tsvuku (anenge zana makiriyori pamushumiri) ine kunwa kwemahove shoma kudarika hove yakakosha salmon. Iwe unogonawo kuwedzera matsva matsva uye macrorusiti kuti utarise tora.
Kana edza kuwedzera hove kune mapeji ayo iwe unoziva kuti unofarira. Wedzera hove kumushandi woutano . Kana edza kugadzira hove dzehutano dzakanaka. Iwe unogona kuwedzera salmon kusvika kune omelet yako mangwanani kana kutora sandwich wehove yakasvibira kwemasikati . Iwe unogona kushandisa hove sekuti iwe ungashandisa chero humwe hupuroteni hunobatsira, hwakafanana nehuku. Dzadza hove dzako nemononi kana lime kuti ugozvipa itsva uye zesty flare. Kana iwe uchigadzira uye uchiramba uchiita, iwe uchatora maoko maviri ehove pavhiki pamwe chete nehutano hwose uye kushaya kurasikirwa kwezvipo zvavanopa.
Sources:
James J. DiNicolantonio, PharmD; James H. O'Keefe, MD; Carl J. Lavie, MD. "Vakuru Vakaenda Kubva: Omega-3 Meta-analysis Yakasvibiswa neIkusava Nemafuta Akawanda Kupfuura Mafuta Ehove." Nyaya yeAmerican Medical Association Gumiguru 8, 2012.
Evangelos C. Rizos, MD, Ph.D ;; Evangelia E. Ntzani, MD, Ph.D ;; Eftychia Bika, MD; Michael S. Kostapanos, MD; Moses S. Elisaf, MD, Ph.D., FASA, FRSH. "Kushamwaridzana pakati peOmega-3 Fatty Acid Supplementation uye Njodzi yeMajoja Matenda Ane Mwoyo Zvakaitika Zviitiko Kuongorora kweChechi uye kuongorora meta." Nyaya yeAmerican Medical Association September 12, 2012.
Kuwana Utano. Hove uye Omega-3 Fatty Acids. American Heart Association. Yakasvika: November 25, 2012. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.V8iFPPkrLIU
Yunivhesiti yeMichigan. Hove uye Zvokudya Zvokudya, Zvokuporesa Zvokudya Piramidi http://www.med.umich.edu/umim/food-pyramid/fish.html;