Kunalokho kuphelile? Futhi inkumbulo embi yezimpumputhe, namakhono aphansi okuqonda okungaqondakali kwengane ngemuva kwalokho. Kodwa-ke, kubalulekile ukukhipha zonke izinhlanzi ekudleni, kodwa kuphela lezo zinhlobo eziqukethe inani elikhulu le-mercury. Izinzuzo nokulimaza kwezinhlanzi kanye nezinhlanzi zasolwandle kubantu kuncike ezintweni eziningana. Nazi iziqephu ezivela eziphakamisweni.
Ungadli inhlanzi enkulu yokudla (shark, swordfish, mackerel). Yidla ku-400 g ngezinhlobo ezahlukene zezinhlanzi kanye nama-shellfish (ama-shrimp, i-tuna-long, i-salmon, i-saithe, i-catfish) ngesonto.
I-Yellowfin tuna i-mercury engaphezu kwe-tuna evulekile isikhathi eside, ngakho ungayidli ngaphezu kuka-200 g ngesonto.
Ngaphambi kokuba udle inhlanzi ebanjwe abangane noma othile kumalungu omndeni, cela imibuzo mayelana nezinga lokungcoliswa kwegumbi, ukudla kwabanjwa. Ochwepheshe banenkinga yokuthi abesifazane abaningi besaba kakhulu izidakamizwa ezokudla zasolwandle ukuthi badla kakhulu noma bayeka ukudla nhlobo. Ochwepheshe bayashesha ukuzola futhi bazise ukuthi abesifazane abakhulelwe nezingane kufanele ngempela badle izinhlanzi. Ingabe izilwane zasolwandle zibalulekile ngesikhathi sokukhulelwa? Omega-3 fatty acids equkethe izinhlanzi kuyadingeka ekuthuthukiseni ubuchopho bomntwana. Imvelo ayizikhiphe ngokwanele, futhi kumele ihambisane nemithombo eyengeziwe. Umama udla izinhlanzi - isithelo sithola kuzo zonke izinto eziwusizo. Ukusetshenziswa ngobuningi bezinhlanzi zasolwandle kusiza ukuvimbela ukubeletha ngaphambi kwesikhathi, kukhuthaza ukuthuthukiswa kwengqondo okuhle kwengane, kuncishise ingozi yokuthuthukisa isifo sofuba kanye nemithi yokuphila esikhathini esizayo.
Ukubukeza iziqondiso
Ucwaningo lwamuva luye lwabonisa ukuthi inani lezilwane zasolwandle ezinconywa kumama okhulelwe akwanele ukuletha inzuzo enkulu kumntanakho, kanye nezinzuzo nokulimaza kwezinhlanzi nezilwane zasolwandle. Ukuhlolwa okuqhutshwa kwenziwa iziphetho ezilandelayo. Abesifazane abadla okungaphezu kwama-360 amagremu ezinhlanzi ngesonto babe ne-IQ engcono. Izingane zabo zinezimoto ezinhle, ezibukwayo nezibonakalayo-zendawo. Kwabesifazane abadla okungaphansi kwezingu-360 amagremu ezinhlanzi ngeviki, izingane zazingekho ngaphansi komphakathi futhi zithokozeka.
Okuhlukile ukudoba
Futhi, noma kunjalo, abaningi abawuthathi izinhlanzi ngenxa yokwesaba uketshezi nge-mercury noma ngenxa yokuthi abathandi nje. Ingabe amafutha okudoba angasebenza esikhundleni salesi simo? Ochwepheshe bahlukaniswe ngemibono. Abanye bathi amafutha wezinhlanzi ahlukile. Abanye bathi kungcono abesifazane ukuba bathole amafutha acids ekudleni, hhayi ku-izithasiselo. Izinzuzo kanye nokulimaza kwezinhlanzi nezilwane zasolwandle zifanelekile: emva kwakho konke, izilwane zasolwandle, ngokombono wazo, nazo ziyi-protein ephakeme kakhulu, nokunye okuningi, okungekho ezithombeni. Yiqiniso, ezinye imikhiqizo iqukethe i-omega-3, isibonelo, ama-walnuts, ama-flaxseed, amafutha omvini, kodwa ayikwazi ukubeka inhlanzi esikhundleni. Uma unesithakazelo kumikhiqizo equkethe i-omega-3 fatty acids, funda ulwazi kuwo ekubhaleni.
I-Magnificent Ten
Izinhlobo ezibalwe izinhlanzi nezilwane zasolwandle ziqukethe ama-omega-3 amaningi kanye ne-mercury encane: i-anchovies, i-herring, i-mackerel, i-mussels, i-oyster, i-salmon, i-sardines, i-scallops, i-shrimps encane, i-trout.
Ngakho, sizofingqa:
Khumbula izinhlobo ezine zezinhlanzi ezinganconyelwe abesifazane abakhulelwe.
Khetha inhlanzi encane, emnyama futhi enamafutha enomxholo omega-3 ophezulu.
Ukuze uthole inzuzo enkulu kumntanakho, udle okungenani amagremu angu-360 wezinhlanzi nezilwane zasolwandle ngesonto. Kungenzeka ngaphezulu. Kodwa qapha: izinzuzo kanye nokulimala kwezinhlanzi kanye nezinhlanzi zasolwandle kungatholakala kuphela ngolwazi, uma wazi ngokwengeziwe ngezinhlanzi, okuncane kakhulu kuyingozi kuwe.
Khumbula: kunengozi yokuthi i-mercury equkethwe ekudleni kwasemanzini ingalimaza ingane, kodwa ngisho nakakhulu umonakalo ongenziwa nabomama ngokwabo abadla inhlanzi encane kakhulu.