Hlekani izipho zolwandle!
Nakuba kungenakwenzeka ukubiza umkhiqizo oyedwa wendawo yonke, ukusetshenziswa okuzokwenza sibe mnandi futhi uphile, ukufakwa kwezilwane zasolwandle ekudleni kungayiphucula kakhulu, ngakho-ke kuholela ekuthuthukiseni isimo sempilo. Phela, izinhlanzi nezilwane zasolwandle ziqukethe omega 3 fatty acids obalulekile.
Ukusebenzisa izilwane zasolwandle
Ukuze ujwayele ukudlala izilwane zasolwandle, kudingekile ukuthi usebenzise kancane kancane. ukudoba lokhu noma lowo mthombo wamaprotheni. Kudingeka kabili ngesonto ukuhlela "usuku lokudoba". Isibonelo, ukuze uthole ukudla kwasekuseni ungadla isangweji ne-tuna, futhi ngesidlo sakwesangweji nge-sprats noma amasarddi.
Nanka amathiphu abambelela ekusungulweni kancane kancane kwezilwane zasolwandle zibe ukudla:
* Kufanele ubeke endaweni yokudla kwasekuseni evamile noma ngesidlo sasemini. Ngokuhamba kwesikhathi, ungakwazi kancane kancane ukwandise ukusetshenziswa kwabo kuze kube kabili ngesonto.
* I-sandwich enezinyosi ingaqabuleka nge-salmon noma i-tuna. Izinhlanzi zezinhlanzi zingaphekwa emlilweni ovulekile noma kwi-grill. Ukuze ulungise ama-sandwich, ungathatha i-saumon noma i-tuna ekheniwe.
* Enye indlela ingaba shish kebab kusuka inhlanzi enzima, okuyinto okunzima ukuthosa.
* Ungacwaninga inhlanzi enkulu ekheniwe, kanye nezinhlanzi eziningi zokudoba. Futhi kunoma yikuphi, ungayigodli i-classic seasonings yezinhlanzi, ilamula, amakhambi kanye negalikhi.
* Ungagcina i-tuna ekheniwe kutholakale kalula. Kungaba kuhle ekudleni kwasemini noma kwasekuseni. Uzodinga imizuzu embalwa ukulungisa isaladi ye-tuna noma i-casserole nge-vermicelli ne-tuna. Unganezeli imayonnaise kakhulu kakhulu.
* Amasaladi kanye namasangweji anezinhlanzi zasolwandle kuyisiphuzo esimangalisayo, kuzoba usizo kakhulu kunezingqimba ezijwayelekile kanye nezinja ezishisayo.
* Izingane kusukela ebuntwaneni kufanele zifundiswe ukudla njengalokhu, ukuze zihlakulele umkhuba wokuzidla ezizohamba nazo kuzo zonke izimpilo zabo.
* Kungcono ukuba udle izinhlanzi eziphekwe nezinhlanzi eziphekwe kwi-grilla noma zivule umlilo esikhundleni sokuthosiwe, ngoba kunamafutha angaphansi kwezinhlanzi ezibhaka.
Khulula ipuleti yezilwane zasolwandle
Inani elikhulu labantu emhlabeni jikelele bathanda kakhulu ukudla kwezilwandle futhi bawasebenzise ukuze badle hhayi ngenxa yokuwusizo kwabo, kodwa ngenxa yenjabulo. Izinhlanzi zinezinzuzo ezimbalwa: inani lomsoco, ukunambitha, nokutholakala. Ngaphezu kwalokho, izitsha ezivela ezinhlanzi nasezinhlanzi zasolwandle ngokuvamile zihlanganisa imenyu yamaholide angokwenkolo namasiko.
Kungenzeka yini ukulinganisa ukubaluleka komsoco wezinhlanzi nenyama?
Izinhlanzi nama-crustaceans ziwumthombo omuhle wamaprotheni, futhi aqukethe inani elincane lamafutha. Ingxenye eyi-gram yezinhlanzi noma izilwane zasolwandle iqukethe cishe amagremu angu-20 amaprotheni, futhi lena yingxenye yesithathu yemfuno yansuku zonke yenyama emaprotheni. Inhlanzi iyimithombo enhle kakhulu yamaprotheni aphezulu, aqukethe ama-amino acids abalulekile, kalula ahlanganiswe kungakhathaliseki ubudala. Izinhlanzi zasemanzini ziqukethe amanoni amancane, kanye nama-khalori kunokwenyama, ingulube noma umdlalo. Ngaphezu kwalokho, ngezipho zolwandle, okuqukethwe kwe-iron, i-calcium ne-zinc kuphezulu.
Inzuzo engafaneleki yokudla kwenhlanzi yukuthi kungenzeka ukucebisa ukudla okunengi. Izinhlanzi zokudoba kanye nezinhlanzi zidla ukudla okungabizi, okungabizi futhi okunomsoco kakhulu, nazo ziphezulu kakhulu kuwo okuqukethwe kwamaprotheni namafutha enempilo, okubangela ekuthuthukiseni umzimba.