Chakudya cha nsomba zolemetsa ndi chabwino kwa munthu amene akufuna kuoneka wochepa komanso wokongola. Zakudya zotere sizili zovuta kuziwona, zimachokera ku nsomba, ndi tsiku ndi tsiku. Kuwonjezera pamenepo, kugwiritsa ntchito zakudya zoterezi ndikuteteza kwambiri thupi ku matenda ambiri. Mwachitsanzo, matenda a atherosclerosis a mitundu yosiyanasiyana ya zipsinjo, matenda okhudzana ndi mtima wa mtima. Choncho, nsomba ndi nsomba m'mayiko ambiri ndizofunikira kwambiri pa zakudya.
Kodi ndi chiyani chomwe chingakuthandizeni kuti musamadye nsomba?
Akatswiri samangokhalira kudya nsomba, monga imodzi mwa mwayi wokhala ndi mapaundi oposa. Mukhoza kunena zambiri za ubwino wa nsomba ndi nsomba. Zakudya izi ndizo zimayambitsa mapuloteni apamwamba kwambiri, omwe amapezeka mosavuta ndi thupi. Zili ndi mafuta ocheperapo kusiyana ndi mankhwala. Mafuta awa amaimiridwa ndi othandiza acids (mafuta) Omega-3. . Kuonjezera apo, chakudya cha nsomba sikuti chimangowonjezera kulemera, koma chimathandizanso thupi.
Nsomba ndizolemera mu zinthu zosiyanasiyana zofunikira, zomwe ndi zofunika kwa thupi. Zinc, fluoride, ayodini, mavitamini A, D, E, ndi zina. Chuma cha mankhwalawa chimapindulitsa kuchepetsa cholesterol, ubongo, chitetezo, ndi zina zotero. Amathandiza kwambiri mafuta acids amapezeka mu nsomba za mafuta. Izi ndi: salimoni, mackerel, dzimbiri, herring, tuna, salimoni, halibut, ndi zina. Chakudya chomwe chimapangidwira mapaundi owonjezera, ndi bwino kugwiritsa ntchito nsomba ndi mafuta ochepa. Zogulitsa nsomba zimakhutiritsa thupi lonse, koma mankhwalawa ndi otsika kwambiri, chifukwa cha izi amagwiritsidwa ntchito bwino kuti awonongeke.
Musanayambe kudya izi kuti mukhale wolemera, muyenera kuganizira za thupi lanu. Muyenera kuganizira ngati pali zotsutsana ndi kugwiritsa ntchito nsomba, kuthekera kwa zotsatira zosiyana siyana, ndi zina zotero. Choncho, musanayambe kudya, ndi bwino kukaonana ndi dokotala.
Chakudya cha nsomba, pomwe mungathe kutaya makilogalamu 3-5 mu masiku khumi
M'mawa zimalimbikitsa kudya dzira limodzi (yophika), kapu ya kefir, mafuta ochepa. Kefir ingasinthidwe ndi mafuta ochepa a yoghurt. Pambuyo pa mphindi 30, idyani nyelanje kapena makangaza, kapena kiwi. Pakapita kanthawi, imwani mug mug waukulu wa tiyi popanda kuwonjezera shuga.
Maola 11 ali ndi chakudya chachiwiri. Choyamba muyenera kudya 50 magalamu a nsomba ndikumwa madzi ndi madzi, pambuyo pa mphindi 20, idyani magalamu 200 a nsomba zofanana, ndikuwonjezera zokongoletsera pang'ono (masamba).
Musanadye chakudya chamadzulo, muzimwa makapu a madzi, mutatha mphindi 15 - 200 magalamu a nsomba kapena chakudya chofanana. Pamodzi ndi nsomba, tenga saladi ya masamba, kuwonjezera madzi pang'ono a mandimu. Zamasamba zikhale izi: beet, kabichi, nyemba zobiriwira, tsabola wokoma, amadyera. Musanamwe kanthu kuti mumwe maola angapo.
Pambuyo maola awiri mutatha kudya chamadzulo, mutha kudya yogiti kapenanso kanyumba kakang'ono ka mafuta.
Musanadye chakudya - madzi, ndiye nsomba kapena nsomba zokhala ndi masamba (200 magalamu a nsomba). Saladi ayenera kudzazidwa ndi mandimu kapena mafuta otsika yogurt.
Kutangotsala pang'ono kugona, ndibwino kumwa tiyi kuti muthe kuchepa. Palibe chosowa cha chakudya. Musamadye tirigu, katundu wa nyama, mankhwala osuta, katundu wophika, shuga.
Malangizo pa chakudya cha nsomba
Nsomba ziyenera kusankhidwa ndi zakudya zochepa. Izi ndi hake, pollock, cod, flounder, koma kudya pang'ono mungathe kuwonjezera msipu, mackerel, hunchback, ndi zina, nsomba zambiri. Musadye mu mawonekedwe a mbali yodyera ndi biringanya izi, tomato, mbatata, radish. Kukonzekera mbale ku nsomba muyenera kugwiritsa ntchito njira monga kuphika, stewing ndi kuphika. Ndi bwino kuwonjezera zonunkhira ndi madzi a mandimu pamene mukukonzekera. Mu mawonekedwe a zonunkhira muli tsabola zabwino, koma ngati palibe zotsutsana. Mukhozanso kugwiritsa ntchito vinyo wofiira, koma osati magalamu 100 masiku angapo pa sabata. Ngati mukutsatira malamulo onsewa, simungokhala wolemera, koma mumamva bwino ndipo muthandizira thupi lanu, chifukwa zakudya zomwe zimadya zimakhudza thupi la munthu.