John Myers
Ngati ndikakamizika kusankha pakati pa nsomba yokazinga ndi nkhuku yokazinga, ndikanapita ndi nsombazo. Onsewa atha kukhala ndi mafuta owopsa, koma nsombazi zimakhalanso ndi ma omega-3 opindulitsa.
Kodi nsomba zokazinga zingakhale zathanzi?
Ngakhale chakudya cholemera nsomba chimanenedwa kuti ndi chopatsa thanzi kwambiri, nsomba zimataya zabwino zake ngati zili zokazinga. Njira yowotchera imachepetsa omega-3 fatty acids mu nsomba, yomwe ndi yomwe imapatsa mphamvu zakudya.
Kodi ndikuwumitsa nsomba?
Frying imatha kuwonjezera kuchuluka kwa mafuta mu nsomba zanu ndipo zimasokoneza kuchuluka kwake kwa omega-3 mpaka omega-6 fatty acids. Ngati mukuwotcha, pikani mwachangu m'malo mozinga nsomba zanu, ndikugwiritsa ntchito mafuta athanzi ngati maolivi.
Kodi nsomba yokazinga ndi yathanzi kuposa nkhuku yowotcha?
Nkhuku yophika kapena yokazinga ikhoza kukhala yathanzi kwambiri kuposa nsomba yokazinga. Komano, nsomba yowala zam'chitini kapena nsomba yokazinga ndi njira yabwinoko kuposa ma nuggets a nkhuku. Moyenera, yesani kuphatikiza magwero osiyanasiyana a mapuloteni muzakudya zanu kuti mupindule mokwanira, ikuwonetsa USDA.
Kodi nsomba yokazinga ndi yabwino kuposa nkhuku yokazinga?
Nkhuku yokazinga ndi yathanzi kuposa nsomba yokazinga, koma sikuti ndizabwinoko. Nsomba zokazinga nthawi zambiri zimakutidwa mu batter kapena zokometsera ndi batala ndi zinthu zina zamafuta, zomwe zimatha kuwonjezera ma calories ambiri ndi mafuta osapatsa thanzi pazakudya zanu.
Nkhuku yokazinga nthano aliyense amakhulupirirabe
Kodi nsomba yokazinga ndi yabwino kuchepetsa thupi?
Kafukufuku waposachedwa wochitidwa ndi Journal Nutrition, Metabolism, and Cardiovascular Diseases apeza kuti kudya nsomba kumatha kukhala njira yathanzi m'malo mwa nyama zina kuti mukhalebe owonda. M'malo mwake, kudya nsomba kumathandizanso kuti muchepetse kunenepa msanga.
Kodi nsomba zokazinga zingathandize kuchepetsa thupi?
Kukazinga ndi njira yotchuka, komanso yokoma, yophikira nsomba, koma imakweza kuchuluka kwa ma calorie ndipo sikukulimbikitsa zolinga zanu zochepetsera thupi. Mwachitsanzo, tenga nsomba zoyera zitatu, monga croaker kapena pollock.
Kodi muyenera kudya nsomba zokazinga kangati?
Kodi ndiyenera kudya nsomba zamafuta zochuluka bwanji? Tiyenera kudya gawo limodzi (mozungulira 1g ikaphikidwa) la nsomba zamafuta pa sabata. Nsomba zokhala ndi mafuta nthawi zambiri zimakhala ndi zowononga kwambiri kuposa mitundu ina ya nsomba zam'madzi.
Kodi nsomba zomenyedwa ndi zathanzi?
Nsomba zokazinga, zomenyedwa ndi tchipisi sizikhala zathanzi pamiyezo yambiri chifukwa cha kuchuluka kwamafuta omwe amaphatikizidwa mukazinga kwambiri.
Kodi nsomba yokazinga imawononga mapuloteni?
Pamene omega-3 imatenthedwa kwambiri, mafuta acids amayamba kusweka, kutanthauza kuti mutha kukhala ndi omega-3 yocheperako muzakudya zanu. Kafukufuku wina wochokera ku India adasanthula zomwe zili ndi omega-3 mu tuna yokazinga. Ofufuza adapeza kuti 70 mpaka 85 peresenti ya EPA ndi DHA omega-3s adawonongeka pakuwotcha.
Ndibwino kudya nsomba kapena nkhuku?
Ngakhale kuchuluka kwake kumathandizanso kwambiri, mawere a nkhuku amawerengedwa kuti ndi abwino kwambiri pochepetsa thupi, pomwe nkhuku zophika za nkhuku ndi nkhuku zopanda mchere zimathandizanso. Nkhuku imangotengedwa ngati nsomba pang'ono pokhapokha ngati omega-3 fatty acids amapezeka mu nsomba.
Kodi nkhuku kapena nsomba zili ndi cholesterol yochuluka bwanji?
Nsomba zambiri zimakhala ndi mafuta ochepa komanso cholesterol yotsika kuposa nyama kapena nkhuku.
Ndi nkhuku kapena nsomba ziti zomwe zili ndi mapuloteni ambiri?
Nkhuku ndi nsomba zonse ndi magwero abwino a mapuloteni, komabe, funso limakhalabe kuti ndani ali ndi kuchuluka kwa mapuloteni. Pafupifupi chitini cha Tuna chimakupatsirani 42g ya mapuloteni, pomwe 100g ya nkhuku imakusiyani ndi pafupifupi 21g yake.
Kodi nsomba zingakulepheretseni kulemera?
Kumbukirani, nsomba zonenepa zikadali zonenepa. Ngakhale kuti omega-3 fatty acids ali ndi ubwino wambiri, amakhalanso ndi zopatsa mphamvu zambiri. Mudzanenepa mukadya nsombazi.
Kodi nsomba ndi nyama yabwino kwambiri?
Pankhani yosankha nyama yathanzi, nsomba zimasambira pamwamba pa mndandanda. Kuwonjezera pa kupereka mapuloteni, vitamini D, vitamini B12, chitsulo, selenium, zinki, ndi ayodini, nsomba ndizodziwika ngati gwero labwino kwambiri la omega-3 fatty acids wathanzi.
Kodi nsomba zili ndi thanzi labwino kuposa nyama?
Kadyedwe kake ndi ubwino wa nsomba zomwe zingakhalepo pa thanzi ndizosiyana kwambiri ndi nyama zamitundu ina. Mwachitsanzo, nyama yofiira imakhala ndi mafuta ambiri, vitamini B12, iron, niacin, ndi zinki. Pakali pano, nsomba ndi gwero lalikulu la omega-3 fatty acids, vitamini D, thiamine, selenium, ndi ayodini.
Mafuta abwino kwambiri okazinga nsomba ndi ati?
Mafuta a kokonati ndiye njira yabwino kwambiri yokazinga nsomba zanu. Imakhalanso ndi kukoma kosalowerera komwe kungachepetse kusuntha kwa kukoma pakati pa magulu a Frying.
Kodi ndingadye nsomba katatu pa sabata?
Nsomba ndi nkhono m'gululi, monga salimoni, nsomba zam'madzi, tilapia, lobster ndi scallops, ndizotetezeka kudya kawiri kapena katatu pa sabata, kapena ma ola 8 mpaka 12 pa sabata, malinga ndi FDA.
Kodi nsomba yokazinga ndi chakudya chokonzedwa?
Nthawi zambiri, masamba atsopano, zipatso, mkaka wosakanizidwa, nkhuku, nsomba, nyemba, ndi mazira amatengedwa ngati osakonzedwa kapena kukonzedwa pang'ono. Izi zili choncho chifukwa zakudya izi sizidutsa kapena kusinthidwa pang'ono musanagule kapena kukolola nokha.
Kodi nsomba ndi yabwino kutaya mafuta am'mimba?
Nsomba ndi gwero labwino la mapuloteni omwe apezekanso kuti amathandizira kuchotsa mafuta a m'mimba. Kudya zomanga thupi zambiri kungathandize kuthana ndi njala powonjezera kuchuluka kwa mahomoni GLP-1, PYY ndi cholecystokinin. Zingathandizenso kuchepetsa milingo ya njala ya ghrelin.
