Izinhlanzi ezishasha noma ezibandayo
• Amehlo akhanyayo, anomfundi omnyama ne-cornea ebonakalayo. Amehlo angenayo futhi adidayo ayisibonakaliso sokuluma.
• Ama-gill asemhlophe noma abomvu.
• I-pulp isinyene futhi isonwe,
Ungabanjwa futhi ungahambi.
• Isikhumba sibushelelekile futhi siphume, izikali zihambisana kahle.
• Umsila uqondile, ukhululekile, unomanzi. Uma eyomile noma ekhonjiwe, kungcono ukuthi ungathengi inhlanzi.
Izinhlanzi ezinamafutha
• Umbala: izibopho ezibomvu noma eziphuzi - isiteji noma ifriziwe.
• Ukudweba: izingcezu - eziqinile, ezingapheli futhi ezingenakulinganiswa.
• Isimo: uma izinhlanzi zibukeka zomile, kusho ukuthi ligcinwe isikhathi eside.
• Ukushaya i-glaze: i-homogeneous, ngaphandle kwama-crystals.
Indlela yokupheka?
• Ababili.
• Bhaka ngesikhumba noma foil.
• Ku-grill.
• I-pan yokuthoza ngaphandle kwamafutha.
• Esikhathini sosawoti (kubalulekile ukuthi isidumbu siphelele futhi isikhumba sihlangene, ngaphandle kwalokho isidlo sizosawoti).
I-Tilapia
Izinto eziwusizo nezakhiwo - inamaprotheni amaningi namanoni amancane kakhulu - angaba ngu-2 g ngalinye nge-100 g yomkhiqizo. Umthombo omuhle kakhulu we-phosphorus, i-potassium ne-vitamin B12. Iqukethe i-selenium - i-immunomodulator enamandla, okwandisa ukumelana kwesikhumba ekuvukeni okuphazamisayo futhi kunezinto ezi-anticarcinogenic. I-Niacin, ingxenye ye-tilapia, iyasiza ekuvimbeleni ukuhlaselwa kwenhliziyo. Isilinganiso samasonto onke ngesonto nge 200-300 g. Indlela yokupheka. Inhlanzi ngaphandle kwenhunga. Bhaka, ubilise, isobho, upheke ama-cutlets. Kunokuba uthathe isikhundla - i-Red-top, i-red lusian.
I-Pangasius
Izinto eziwusizo nezakhiwo - ocebile ku-vitamin D: ilawula ukumunwa kwe-calcium ne-phosphorus kanye nokufaka isikhathi esifanele emathangeni amathanga. Siza ukuvimbela ukugodla, impilo yegamu, ukuvikelwa kwesifo sikashukela. Ema-fatty polyunsaturated acids e-pangasius, iningi lama-omega-6, okwandisa ukumelana komzimba ekuvukeni. Isilinganiso samasonto onke - kanye ngesonto ngama-200-250 g. Indlela yokupheka. Fry, umquba, ubhake noma usebenzise ekugxilweni kwamapayipi. Yini okumele ishintshe - iTilapia, iLutani ebomvu.
Shig
Izinto eziwusizo nezakhiwo - i-whitefish ingokomndeni we-salmon, ngakho-ke unenani elifanayo lokudla okunomsoco. Kuwusizo ekucindezelekeni nemithwalo esindayo, kusiza ukulwa nomzwelo ocindezelekile, isekela impilo yezinzwa zezinzwa nezomzimba, ilawula inani le-cholesterol egazini. Isilinganiso samasonto onke - kabili ngeviki ngo-300 g. Indlela yokupheka. Bhaka noma uphethwe ngamakhambi, i-lemon noma i-ginger, i-grill, upheke indlebe. Yini okufanele ishintshe - Trout.
ISazan
Izinto eziwusizo nezakhiwo - le nhlanzi emfuleni iqukethe eziningi ze-potassium ne-phosphorus. Bamba iqhaza ekusetshenzisweni kwamandla kagesi, okudingekayo ukuze kube nempilo enempilo, kuthinte ukusebenza kwesibindi nezinso. Izakhi ezimbili ezibalulekile: i-calcium - yokuvimbela ukuphefumula kwegazi, kanye nensimbi - yokuvuselelwa kwegazi nokugcwala kwamaseli ane-oxygen. Isilinganiso samasonto onke - kanye ngesonto ngo-300 g. Indlela yokupheka. I-grill, upheke ngesilwane nge-ginger noma amakhambi, ubheke ngosawoti. Yini ongayenza - Karp.
Inhlanzi
Izinto eziwusizo nezakhiwo - okuqukethwe okuphezulu kwesulfure kusiza ukugcina isikhumba, izinwele, izipikili zempilo, ilawula ukuphefumula kwe-oksijini emangqamuzaneni, ithuthukise ithoni nokumelana nokukhishwa kwomsakazo. I-fishfish iqukethe i-iodine - igalela ekusebenzeni komzimba we-thyroid kanye nesistimu yokuzala. Isilinganiso samasonto onke - kanye ngesonto ngama-250 g. Indlela yokupheka. Bhaka ngemifino e-foil, i-grill, isobho, ubilise. Yini ongayenza - i-Rainbow trout, sea trout, i-lucian ebomvu.
I-Icefish
Izinto eziwusizo kanye nezakhiwo zitholakala emanzini anemvelo ehlanzekile, ngakho-ke ayithengi i-toxins emisipha. Ngesikhathi esifanayo, amafutha alo kuphela ama-1-2 g ngalinye nge-100 g, i-iodine, i-magnesium, i-phosphorus, i-potassium, ngokwesilinganiso, izikhathi ezingu-0.5-1.5 eziphakeme kunezibalo ezivela olwandle olufudumele. Olunye uketshezi oludingekayo ukuze impilo yamazinyo kanye ne-hematopoiesis, ne-zinc, ibhekene nobuhle besikhumba ne-libido. Isilinganiso samasonto onke - kabili 200-300 g. Indlela yokupheka. Inhlanzi ngaphandle kwenhunga. Lungisa i-jellied, ubhake kuhhavini, ubilise umbhangqwana. Yini okufanele ishintshe - i-Cod, i-sea bass.