Nsomba zochepa

Si chinsinsi chomwe chimakhala ndi mapuloteni onse, nsomba ndizovuta kwambiri komanso zopindulitsa. Kuchokera m'nkhani ino, muphunziranso mtundu wa nsomba zomwe mungadye pamene mukucheperako, komanso momwe ziyenera kuphika kuti musadwale, koma kuti muzitha kuzichotsa.

Ubwino wa Nsomba

Nsomba ndi gwero la zigawo zingapo zothandiza, bwanji mungathe kuyankhula za ubwino wake, osati kulemera kokha, koma thupi ndi chitetezo chotere. Zina mwa izo:

• mafuta ofunika kwambiri omwe ali ndi mafuta ofunika omega-3 ndi omega-6;
• mavitamini A, E, D;
• fluorine, phosphorous, ayodini ndi zina zothandiza.

Amakhulupirira kuti nsomba yothandiza kwambiri - nyanja, osati madzi amchere, chifukwa imakhala ndi mchere wokwanira kwambiri.

Nsomba zochepa

Nsomba zonsezi zimagawidwa kukhala mafuta, azisamba-mafuta komanso mafuta ochepa. Ganizirani izi:

1. Mitengo ya mafuta a nsomba (oposa 8% mafuta okhutira) - eel, mackerel, herring, halibut, sturgeon. Iyi ndiyo nsomba yamakono - ili ndi makilogalamu 200-250 pa 100 magalamu. Njirayi siyikutanthauza kuchepetsa kulemera kwake, ndi bwino kusiya izo mpaka nthawi yabwino.
2. Nkhuku zowonjezera nsomba (4-8%) - nsomba zam'madzi, nyanja, phokoso, pinki, pinki, mahatchi, machere, ndi katsamba kakang'ono. Nsomba zotero - 90-140 kcal., Kotero, izi ndizo njira yabwino yoperekera nyama, komabe - osati njira yabwino. Nsomba zofiira zimakhala zovomerezeka, koma osati njira yabwino.
3. Nsomba zonunkhira (osachepera 4%) ndi pollock, pike, mtsinje wamadzi, kodo, buluu whiting, hake, navaga, flounder, bream, haddock. Nsomba yotereyi ndi 70-100 kcal pa 100 g, kutanthauza kuti ikhoza kutengera mafuta odya nyama.

Madokotala amalimbikitsa kuti adziŵe kuchuluka kwake, ndipo amadya nsomba zosachepera 3-4 pa sabata. Kumbukirani - kuchuluka kwa mavitamini ndi mchere ndi koopsa kwa thupi, komanso kusowa kwawo.

Kodi kuphika nsomba kuti muwonongeke?

Mutha kuiwala msanga za nsomba yokazinga mu mikate ya breadcrumbs, kapena zosangalatsa zomwe mungakonde yesani nsomba. Chifukwa cha zakudya zochepa

• mitundu yophikayi ikuloledwa:
• Nsomba yophika (kulemera ndi njira yabwino);
• Nsomba zophikidwa mu uvuni ndi zonunkhira;
• Nsomba pa grill kapena moto;
• nsomba kwa anthu awiri (kuchepa sikungophike osati nsomba zonse, koma mpweya, cutlets, etc.)

Apatseni garnishes ku mbatata ndi pasitala, musakondwere nawo masamba osakanizika ndi mitundu yonse ya kabichi. Saladi zamasamba zatsopano ndizoyenera. Izi zidzakhala zabwino kwambiri kuwonjezera pa nsomba, zomwe zimakupatsani kusunga ndi kuchepetsa.