Palibe amene amatsutsa mfundo yakuti nsomba ndi yothandiza. Inde, chifukwa cha thanzi labwino, nsomba imakhudza thupi lonse. M'magulu a nsomba, njira yeniyeni ya thanzi imabisika: mapuloteni apamwamba kwambiri, mafuta acid, vitamini D ndi mchere wambiri, monga ayodini, selenium, fluoride, magnesium, calcium. Choncho, chiwerengero ndi zakudya zamtundu wa nsomba ndi malonda a nsomba ndizo zokambirana za lero.
Chodabwitsa n'chakuti, nyama ya nsomba imadalira zinthu zambiri, monga zinyama, zaka, mtundu wa chakudya, malo a munthu. Komabe, mulimonsemo, nsomba ndizofunikira chakudya chogulitsa. Chiwerengero cha mapuloteni m'magulu a nsomba (1957-1982%) ndi apamwamba kwambiri kuposa nyama ya nyama, zomwe zimakula kuti ziphedwe. Mafuta ali pafupifupi 5%, ndipo mapuloteni (mapuloteni othandiza) ndi malire okhutira amakhala ndi 27%. Palibe mankhwala ena omwe angapereke thupi la munthu ndi zakudya zambiri nthawi imodzi. Ndipo, zomwe zimagwidwa mosavuta ndipo sizikhala mafuta owonjezera.
Nsomba zikhoza kugawidwa mu mitundu ingapo kuchokera pachiyambi (nsomba za m'nyanja, nsomba zamadzi), kapena mafuta. Nsomba za m'nyanja ndi zonenepa kwambiri kuposa nsomba zomwe zimakhala m'madzi atsopano, motero zimakhala ndi zinthu zambiri za omega-3. Nsomba za m'nyanja, ayodini wambiri, koma nsomba zamadzi, phosphorous - chinthu chofunikira kuti ubongo ukhale wogwira ntchito. Kachiwiri, nsomba zamadzimadzi zimakhala ndi caloric, ngakhale kuti ndizofunika pamwamba pa mtsinje. Pano pali kusiyana kwa nsomba monga mwa zizindikiro zazikulu:
Kuchokera:
- Nsomba za m'nyanja: salimoni, mackerel, tuna, herring, halibut, cod, sprat, Baltic herring ndi ena
- Nsomba za m'madzi ozizira: bream, nsomba za m'nyanja, carp, carp, dzimbiri, tench, roach, sturgeon, zander ndi ena
Ndi mafuta okhutira:
- Nsomba zoonda: hake, cod, tilapia, nyanja, kerguelen, tench, pike, pollock, pangasius, bream, roach.
- Nsomba zapakati-mafuta: nsomba, mtsinje wachitsulo, carp, kupweteka.
- Nsomba zamtundu: halibut, nsomba, eel, tuna, hering, mackerel, sardine, sprats.
Kodi ndifunika kuti tiziphika ndi nsomba?
Omega-3 fatty acids
Nsomba yofunika kwambiri ya nsomba ndi mafuta a omega-3 m'banja. Mu nsomba zonenepa mungapeze gulu la zidulo zapadera zomwe zimakhudza kagayidwe kake ka thupi ndi kagayidwe kake ka munthu. Tiyenera kudziwa kuti nsomba za m'mphepete mwa nyanja zili ndi zidulo zowonjezereka kwambiri kuposa zakumwera. Mankhwalawa amapezeka mu nsomba zokha. Mu zakudya zamasamba zamasamba amatha kupeza zifaniziro zawo -alpha-linolenic acid (linseed, rapeseed, mafuta a soya), koma amakhala ndi zotsatira zochepa kwambiri m'thupi. Kodi chimapatsa thupi ma omega-3 acids omwe ali mu nsomba?
- zimakhudza mtima wamagetsi, kutetezera kupangidwe kwa malo otchedwa atherosclerotic plaques
- kuchepetsa chiopsezo cha matenda a mtima wamaganizo, kuteteza motsutsana ndi myocardial infarction, kuchepetsa magazi coagulability
- amachititsa kupanga vasodilator nayitrogeni, yomwe imalimbikitsa kuthamanga kwa magazi ndi kuchepetsa kuthamanga kwa magazi
- kuwonjezera kuwonjezeka kwa "cholesterol" chabwino, kumalimbikitsa kubwezeretsa kwa mgwirizano mu cholesterol mu magazi
- kuchepetsa chiopsezo cha khansa
- ndizofunika kuti muwone bwino khungu, tsitsi, misomali
- Chitani mankhwala osokoneza bongo, omwe ndi ofunika kwa anthu omwe akudwala nyamakazi, gout
- ndizofunikira kuti ntchito yoyenera ya chitetezo cha mthupi komanso chitetezo cha mthupi ikhale yoyenera
- kulimbikitsa kuchuluka kwa kupanga serotonin - hormone yokondwa
Kodi zokhudzana ndi zida zopindulitsazi zikuwoneka bwanji ngati nsomba ndi nsomba? Choncho, nsomba - 1.8 g / 100 g, sardines - 1.4 g / 100 g, makerele - 1.0 g / 100 g, tuna - 0.7 g / 100 g, halibut - 0, 4 g / 100 g, cod - 0.1 g / 100 g, mussels - 0.7 g / 100 g, oysters - 0,5 g / 100 g, shrimps - 0,3 g / 100 g. , tilapia - pafupifupi 0.08 g / 100 g.
Iodini
Chinthu china chofunika kwambiri pakupanga nsomba ndi malonda a nsomba, omwe amatsimikizira kuti ali ndi thanzi labwino, ndi ayodini. Ichi ndi chinthu chofunika kwambiri kuti thupi liziyenda bwino, chifukwa ndilo mahomoni a chithokomiro. Amagwiritsa ntchito maselo a thupi m'thupi, amachititsa kukula, kusasitsa, thermogenesis, ntchito yogwirizana ya dongosolo la mantha ndi ubongo. Iodini imathandizira kuyaka kwa mavitamini m'thupi, kumathandiza kuchepa kwa zakudya zomwe zimayambitsa zakudya ndikuziika mwachindunji mu ziwalo zomwe zimafunikira kwambiri. Kulephera kwa ayodini kumabweretsa matenda ndi njira zosasinthika pa chithokomiro cha chithokomiro. Mlingo wa ayodini m'thupi umakhudza mapangidwe, kukonda maganizo (kapena kubwerera m'mbuyo), kusowa kwawo kungachititse kuchedwa kwa chitukuko cha thupi ndi m'maganizo, zolakwika, cretinism. Kusamwa kwa ayodini kuchokera ku chakudya (ndi nsomba makamaka) kumachepetsa ngozizi nthawi zina.
Selenium
Selenium ndi chinthu china chomwe chimakhala ndi nsomba zambiri komanso nsomba. Zomwe zimapangidwira zimakhala zapamwamba kwambiri (50-80%), ndipo zokhudzana ndi chakudya zimadalira zomwe zili ndi selenium m'malo omwe akukula kapena malo okhala. Selenium ndi chinthu chokhala ndi antioxidant, kotero chimateteza thupi ku ukalamba, komanso chimateteza kansalu. Selenium ndi yofunikanso kuti izi zikhale zoyenera kugwiritsira ntchito ziwalo za m'mimba, ndi mbali ya mavitamini a maselo ofiira omwe ndi ofunikira kukula ndi kukula kwa dongosolo lino. Kuperewera kwa selenium kumapangitsa zizindikiro zotero monga kufooka kwa minofu, kupweteka mtima kapena kuponderezedwa kwa ana. Kumalo kumene selenium imakhala yochuluka kwambiri mwa anthu omwe amamwa kwambiri selenium, pali zotsatira monga tsitsi, misomali, kuwonongeka kwa khungu. Ndalama ya selenium mu nsomba ndi yaing'ono, koma zimakhala zofanana ndi momwe thupi la munthu limafunira. Ngati, ndithudi, nsomba sizidyetsedwa chakudya china cha selenium, chomwe chingapangitse selenium yochulukirapo pamsika womaliza wa nsomba.
Viatin D
Nsomba imakhalanso ndi vitamini D, yomwe ndi yofunika kwambiri pamtumbo, impso ndi mafupa. M'matumbo, calcium ndi phosphorous imathandizidwa, zomwe zimathandiza kulimbitsa mafupa ndikuthandizira kumanga bwino mafupa. Kuperewera kwa vitamini D kungasokoneze mafupa a ana (rickets) ndi akuluakulu (osteoporosis, osteomalacia). Nsomba - 13 μg / 100 g, mackerel - 5 μg / 100 g, sardines - 11 μg / 100 g, tuna - 7,2 mcg / 100 g, hering'i - 19 mcg / 100 g.
Calcium
Kalisiyamu yochuluka kwambiri imapezeka mu mafupa a nsomba. Choncho, ngati mukufuna calcium, gulani nsomba za minced. Amagawidwa ndi nyama yonse ya nsomba pamodzi ndi mafupa, kuti calcium ikhale yochuluka. Izi zimakhala zofunikira kwa dongosolo la mitsempha, minofu, chikhalidwe cha mtima wabwino ndipo ndizofunikira kuti mukhalebe ndi mphamvu zamchere mu thupi. Kuperewera kwa kashiamu kumawoneka ndi maso amodzi: mavuto ndi mafupa ndi mano, komanso nthawi zambiri minofu ndi kupsa mtima. Kuti calcium imveke mosavuta ndi thupi, m'pofunika kukhala ndi vitamini D komanso phosphorus (1: 1). Ndicho chifukwa chake nsomba ndi malonda ndi nsomba yabwino kwambiri ya calcium. Zili ndi zothandizira kuti calcium yathandizidwe kwambiri ndipo inali yothandiza kwambiri thupi.
Magnesium
Nsomba zimakhalanso ndi magnesium. Kutentha kwake, monga momwe zilili ndi kashiamu, kumafuna zinthu zapadera. Kukhalapo kwa mafuta n'kofunika kuti magnesium ikhale yosakanikirana ndi maselo a ziwalo zamkati. Izi ndi zofunika kwa mafupa, mantha, mtima, machitidwe a minofu ndi mapangidwe a thupi. Magnesium imakhudzidwa ndi kuchepa kwa zakudya zamagazi, calcium, sodium, potaziyamu, phosphorous, vitamini ndipo zimakhudza zomwe zimayambitsa matenda opatsirana pogonana. Choncho, ngati zakudya ndizochepa kwambiri zopangidwa ndi magnesium, pali kuvutika maganizo, kusayenerera kwa mitsempha ya mitsempha ndi minofu, minofu ya minofu, minofu. Nsomba - 5 mg / 100 g, halibut - 28 mg / 100 g, salimoni - 29 mg / 100 g, mackerel - 30 g / 100 g, sardines - 31 g / 100 g. nsomba - 33 g / 100 g, hering'i - 24 g / 100 g.
Ngakhale kuti ali ndi thanzi labwino komanso zakudya zamtundu ndi nsomba, kugwiritsidwa ntchito nsomba m'dziko lathu ndi makilogalamu 13 okha. munthu aliyense pachaka. Kuyerekezera: a ku Japan amadya nsomba pafupifupi makilogalamu 80. munthu aliyense pa chaka, German, Czech ndi Slovak - 50 kg, French, Spanish, Lithuanians - 30-40 kg.