Nsomba ndi chinthu chodabwitsa chomwe chimaperekedwa kwa ife mwachibadwa monga mapuloteni ovuta, omwe sangathe kutsogolera kulemera kolemera kwambiri. Nsomba zambiri ndizochokera phosphorous, ayodini, calcium, selenium ndi zinki, komanso mavitamini a B omwe amadziwika kuti ndi ochepa kwambiri, omwe ndi otsika kwambiri.
Nsomba zazing'ono zochepa
Nsomba zamtunduwu, zomwe mafuta ake sali oposa 4%, zimakhala ndi abwenzi ambiri komanso okondedwa ndi mitundu yambiri. Zina mwa izo zingathe kulembedwa monga cod, mtsinje wa mtsinje, mullet, haddock, navaga, hake, pike, vobla, pollock, pike, bream, saithe, buluu whiting, flounder. Zakudya za caloric za nsomba zoterozo ndi 70-90 zigawo zokha pa 100 g ya mankhwala.
Ngati tikulankhula za nsomba yomwe ili ndi calorie yotsika kwambiri, yankho lake limadziwika palokha. Malo otsogolera akugwiranso ntchito pollock, pollock ndi buluu whiting.
Kodi mungaphike bwanji nsomba zochepa?
Monga lamulo, nsomba yotsika kwambiri imakhala yoyenera kutentha, kuphika, kuwira, kutentha. Ngati mumalankhula za zakudya zophika, ndiye kuti mukhoza kusiya zonse zomwe mwasankha, kupatula kufuma - kugwiritsa ntchito mafuta sikovomerezeka, ndipo ngati mwasankha kudya nsomba zotere, sankhani grill. Komabe, njirayi ikhoza kukhala yowuma. Optimal kuphika - kuphika mu zojambulazo ndi masamba.
Ngati muli ndi fayilo yochepa ya calories, mungathe kudya zakudya zokoma ndi zokometsera: kuphika zophika mu mbale pansi pa anyezi wosanjikiza ndi 10% zonona. Kuphika kumeneku kumachititsa kuti nsombazi zikhale zosavuta komanso zofewa.
Kuwonjezera apo, nsomba zoterezi zimatha kuphika ndipo zimakhala ngati zozizira zozizira, kuziyika pa mbale pansi pa zosanjikiza za kaloti ndi anyezi zophikidwa ndi phwetekere.
Njira iliyonse yophika yopangira, onetsetsani kuti musagwiritse ntchito mafuta ndi zina zowonjezera panthawi yophika, kuti musapititse patsogolo mphamvu yamagetsi ya mbale yokonzedwa bwino.