Akekho ophikisana neqiniso lokuthi inhlanzi iyasiza. Ngempela, ngenxa yokudla okunomsoco omkhulu, inhlanzi inomphumela omuhle kulo lonke umzimba. Emikhiqizweni yezinhlanzi, i-formula yangempela yezempilo ifihliwe: amaprotheni aphezulu kakhulu, ama-fatty acids, i-vitamin D nezinhlobo ezihlukahlukene zamaminerali, njenge-iodine, selenium, i-fluoride, i-magnesium, i-calcium. Ngakho, ukwakheka nokudla okunomsoco wezinhlanzi nemikhiqizo yezinhlanzi kuyisihloko senkulumo yanamuhla.
Ngokumangalisayo, ukubunjwa kwenhlanzi inyama kuncike ezintweni eziningi, njengezinhlobo, iminyaka, uhlobo lokudla, indawo yokuhlala yomuntu ngamunye. Noma kunjalo, kunoma yikuphi, inhlanzi ngumkhiqizo wokudla oyigugu. Iphesenti yamaprotheni emikhiqizweni yezinhlanzi (1957-1982%) iphakeme kakhulu kunokudla kwezilwane, ezikhulelwa ekuhlatshweni. Okuqukethwe kwamafutha kungu-5% kuphela, futhi amaprotheni (amaprotheni awusizo) nomkhawulo wokuqukethwe we-carbohydrate ungaphezulu kuka-27%. Ayikho enye imikhiqizo yokudla enganikeza umzimba womuntu izakhi eziningi kangaka ngesikhathi esisodwa. Futhi, lezo ezigaya kalula futhi azibe izicubu ezidlulayo.
Inhlanzi ingahlukaniswa yizinhlobo eziningana ngemvelaphi (inhlanzi yolwandle, inhlanzi yamanzi ahlanzekile), noma okuqukethwe kwamafutha. Izinhlanzi zasolwandle zicebile kunamahlanzi ahlala emanzini amasha, ngakho-ke aqukethe izinto eziningi ze-omega-3. Ezinhlanzi zasolwandle, i-iodine ngaphezulu, kodwa ezinhlanzi zamanzi ahlanzekile, i-phosphorus engaphezulu - into edingekayo ekusebenzeni kobuchopho obuvamile. Futhi, izinhlanzi ezinamafutha ziyi-caloric eyengeziwe, nakuba ihlonishwa ngaphezu komfula. Nansi ukuthi ukuhlukaniswa kwezinhlanzi kubukeka kanjani ngokulandela izinkomba eziyinhloko:
Ngokwemvelaphi:
- izinhlanzi zasolwandle: i-saumon, i-mackerel, i-tuna, i-herring, i-halibut, i-cod, ispirate, i-herring ye-Baltic nabanye
- Inhlanzi yamanzi ahlanzekile: i-bream, i-fishfish, i-carp, i-carp, i-trout, i-tench, i-roach, i-sturgeon, i-zander nabanye
Okuqukethwe kwamafutha:
- Izinhlanzi ezinamafutha: i-hake, i-cod, i-tilapia, i-sea bass, i-kerguelen, i-tench, i-pike, i-pollock, i-pangasius, i-bream, i-roach.
- Izinhlanzi eziphakathi nendawo: i-trout, umfula i-perch, i-carp, igxuma.
- izinhlanzi ezinamafutha: i-halibut, i-saumon, i-eel, i-tuna, i-herring, i-mackerel, i-sardine, i-sprats.
Yini ebalulekile kithi ukudoba nemikhiqizo yezinhlanzi?
Omega-3 fatty acids
Umsoco obaluleke kunawo wonke ocebile izinhlanzi yi-fatty acids yomndeni we-omega-3. Ezinhlanzi ezinamafutha ungathola iqembu lama-acids akhethekile asithinta umzimba kanye nesimiso somuntu. Kufanele kuqaphele ukuthi izinhlanzi zasolwandle ezisenyakatho ziqukethe i-acids ewusizo kakhulu kuneziningizimu. Lezi zi-acids zitholakala kuphela ezinhlanzi. Emikhiqizweni yokudla yemifino umuntu angathola i-analogue -alpha-linolenic acid (i-linseed, i-rapeseed, i-oil soybean), kodwa inomphumela omuhle kakhulu emzimbeni. Yini enikeza umzimba ama-omega-3 acids afakwe enhlanzi?
- ngokuthinta isimo senhliziyo, ukuvikela ekubunjweni kwamacwecwe e-atherosclerotic
- ukunciphisa ingozi yezinhliziyo zesifo somzimba, ukuvikela ukuhlukunyezwa kwe-myocardial, ukunciphisa ukuguquka kwegazi
- ukukhuthaza ukukhiqizwa kwe-vasodilator nitrogen, ekhuthaza ukugeleza kwegazi nokuncipha kwengcindezi yegazi
- kuholele ekwenzeni izinga le "cholesterol" elihle, likhuthaza ukubuyiswa kokulingana ekuxhumeni kwe-cholesterol egazini
- ukunciphisa ingozi yomdlavuza
- kubalulekile ukubonakala kahle kwesikhumba, izinwele, izipikili
- yenza njengesidakamizwa esihle kakhulu sokulwa nokuvuvukala, okubalulekile kubantu abane-arthritis, igciwane
- ziyadingeka ukuze kusetshenziswe ngendlela efanele izinhlelo zesishukela namasosha omzimba
- khuthaza ukwanda ekukhiqizweni kwe-serotonin - ihomoni yesimo esihle
Okuqukethwe kwala ma-acids azuzisayo kubonakala kanjani ezinhlanzi nasezilwandle zasolwandle? Ngakho-ke, i-saumoni - 1.8 g / 100 g, ama-sardine - 1.4 g / 100 g, ama-mackerel - 1.0 g / 100 g, i-tuna - 0.7 g / 100 g, i-halibut - 0, 4 g / 100 g, ikhodi - 0.1 g / 100 g, izinhlanzi - 0.7 g / 100 g, ama-oyster - 0.5 g / 100 g, ama-shrimps - 0.3 g / 100 g. , i-tilapia - kuphela ngo-0.08 g / 100 g.
I-iodine
Esinye isici esibalulekile ekubunjweni kwezinhlanzi nemikhiqizo yezinhlanzi, ebeka inani lokudla okunomsoco, i-iodine. Lokhu kuyinto ebaluleke kakhulu ekusebenzeni kahle komzimba, ngoba iyingxenye yamahomoni wegciwane. Zilawula imetabolism emzimbeni, ephethe ukukhula kwayo, ukuvuthwa, i-thermogenesis, umsebenzi ovumelanayo wesimiso sezinzwa nobuchopho. I-iodine inomthelela ekushiseni kwama-kilojoule emzimbeni, ithuthukise ukugaya ukudla komsoco futhi igxilise ngqo kulawo malungu ayidinga kakhulu. Ukuntuleka kwe-iodine kuholela ezifweni nasezinkambisweni ezingenakuguqulwa emgodini wegciwane. Izinga le-iodine emzimbeni lithinta ukwakhiwa kwamandla, ukuthuthukiswa kwengqondo (noma ukubuyela emuva), ukuntuleka kwayo kungabangela ukulibaziseka ekuthuthukiseni ngokomzimba nangokwengqondo, ukungaziphathi kahle, i-cretinism. Ukwamukela iodine ekudleni (nakwezinhlanzi ngokukhethekile) kunciphisa lezi zingozi ngezinye izikhathi.
Selenium
I-Selenium yinye into ecebile ezinhlanzi nasenhlanzini yemikhiqizo. Ukutholakala kwayo ngokwezinga eliphezulu kakhulu (50-80%), nokuqukethwe kwayo ekudleni kuxhomeke kokuqukethwe kwe-selenium endaweni yazo yokukhula noma indawo yokuhlala. I-Selenium iyisici esine-antioxidant, ngakho ivikela umzimba ekugugeni, futhi inomthelela wokuvikela umdlavuza. I-Selenium nayo ibalulekile ekusebenzeni okujwayelekile kwezidalwa zofuzo, yingxenye ye-enzyme emangqamuzana egazi obomvu futhi kudingekile ukukhula okujwayelekile nokuthuthukiswa kwalesi simiso. Ukuntuleka kwe-selenium kuveza izimpawu ezinjengobuthakathaka obuthakathaka, ukushaya inhliziyo noma ukucindezela ukukhula ezinganeni. Ezindaweni lapho okuqukethwe kwe-selenium emvelweni kuphezulu kakhulu kubantu abathinteka ngokweqile kwe-selenium, kunemiphumela emibi efana nokulahlekelwa izinwele, izipikili, umonakalo wesikhumba. Inani le-selenium ezinhlanzi liyingcosana, kodwa lifana nokuthi umzimba womuntu udinga kanjani ngendlela evamile. Uma-ke, izinhlanzi azizange zondliwe ukudla okunye okune-selenium, okuzoholela ekunwetsheni kwe-selenium emkhakheni wokugcina wenhlanzi.
I-Viatin D
Inhlanzi nayo ingumthombo we-vitamin D, ebaluleke kakhulu emisebenzini yamathumbu, izinso namathambo. Emathunjini, ukumunwa kwe-calcium ne-phosphorus kuyakhuthazwa, okusiza ukuqinisa amathambo nokuthonya ukwakhiwa okulungile kwamasipha. Ukuntuleka kwevithamini D kungathinteka kakhulu uhlelo lwethambo ezinganeni (i-rickets) nakubantu abadala (i-osteoporosis, i-osteomalacia). Okuqukethwe kwayo ezinhlanzi kuncike kokuqukethwe kwamafutha: i-halibut - 5 μg / 100 g, i-salmon - 13 μg / 100 g, i-mackerel - 5 μg / 100 g, amasarddi - 11 μg / 100 g, i-tuna - 7,2 i-mcg / 100 g, isingeniso - 19 mcg / 100 g.
I-calcium
I-calcium enkulu kakhulu itholakala emathanjeni enhlanzi. Ngakho-ke, uma udinga i-calcium, thola izinhlanzi ezincibiliwe. Uguzwa kuyo yonke inhlanzi yezinhlanzi kanye namathambo, ukuze i-calcium ihlale khona ngokweqile. Lesi sici sibalulekile ohlelweni lwezinzwa, imisipha, isigqi senhliziyo evamile futhi kuyimfuneko edingekayo yokugcina ibhalansi ye-alkaline emzimbeni. Ukuntuleka kwe-calcium kuvame ukubonakala ngeso lengqondo: izinkinga ngamathambo namazinyo, kanye nokuqhuma kwemisipha njalo nokudabuka kwentukuthelo. Ukuze i-calcium ithathwe kalula ngumzimba, kuyadingeka ukuthi ube ne-vitamin D kanye nesilinganiso esifanayo salesi sici kuya ku-phosphorus (1: 1). Yingakho imikhiqizo yezinhlanzi kanye nenhlanzi yiyona engcono kakhulu yomphakeli we-calcium. Zinezo zonke izithako ukuqinisekisa ukuthi i-calcium ixhunyiwe ngokugcwele futhi yayiwusizo kakhulu emzimbeni.
I-Magnesium
Inhlanzi nayo iqukethe i-magnesium. Ukugaya kwayo, njengokwenkolo ye-calcium, kudinga izimo ezikhethekile. Ukutholakala kwamafutha kuyadingeka ukuze i-magnesium ingenwa ngamaseli ezitho zangaphakathi. Lokhu kubalulekile amathambo, ukwesaba, izinhliziyo, imisipha kanye nokubunjwa komzimba. I-magnesium ihileleke ekutheni umzimba we-carbohydrate, i-calcium, i-sodium, i-potassium, i-phosphorus, i-vithamini iphinde ishintshe isenzo se-anti-depressants. Ngakho-ke, uma ukudla kunemikhiqizo embalwa kakhulu equkethe i-magnesium, kukhona ukucindezeleka, ukungahloniphi kwezinhlelo ze-nervous and muscular, spasms spasms, convulsions. Okuqukethwe kwintlanzi kunendlela elandelayo: i-cod - 5 mg / 100 g, i-halibut - 28 mg / 100 g, i-saumon - 29 mg / 100 g, i-mackerel - i-30 g / 100 g, amasardali - 31 g / 100 g. i-tuna - 33 g / 100 g, ukhula - 24 g / 100 g.
Naphezu kokubunjwa okunomsoco kakhulu kanye nokudla okunomsoco wezinhlanzi nemikhiqizo yezinhlanzi, ukusetshenziswa kwezinhlanzi ezweni lethu kungaba ngu-13 kg kuphela. per capita ngonyaka. Ukuqhathaniswa: amaJapane adla inhlanzi engaba ngu-80 kg. umuntu ngamunye ngonyaka, amaJalimane, amaCzech kanye namaSlovakia - 50 kg, amaFrench, amaSpanishi, amaLithuanians - 30-40 kg.