Zakudya zambiri zothandizira zimalimbikitsa m'malo mwa nyama ndi nsomba, ndipo muzizichita bwino. Nsomba ndi chimodzi mwa zakudya zomwe zimadziwika bwino kwambiri: zili ndi mapuloteni ambiri, phosphorous, Omega 3 ndi Omega 6 mafuta acids komanso zinthu zina zothandiza. Panthawi imodzimodziyo, calorie yokhudzana ndi nsomba ndi yotsika kwambiri. Izi zili choncho chifukwa ngakhale nsomba zomwe timatchedwa mafuta (mwachitsanzo, dzimbiri, salimoni, mackerel) zili ndi mafuta pakati pa 14 ndi 19%, malinga ndi nyengo. Nanga bwanji za mitundu ya nsomba zosakhala zonenepa (monga kupweteka, bream, halibut)? Mafuta okhutira mwa iwo si oposa 3%! Kuwonjezera pamenepo, mafuta a nsomba ndi ofunika kwambiri kuposa nyama, ndipo nsomba zimangowonjezera thupi. Onetsetsani kuti nsomba ndi zotani zowonongeka, ndipo ndizomwe mungagwiritse ntchito patebulo la nsomba ndi nsomba, kuchokera ku calorie yotsika kwambiri mpaka ku caloriki.
Ma caloriki okhala ndi nsomba ndi nsomba
| Dzina la nsomba | Mtengo wa kcal pa 100 g |
|---|---|
| cod | 65 kcal |
| pike perch | 79 kcal |
| pike | 85 kcal |
| kukulira | 88 kcal |
| crucian | 91 kcal |
| nkhosa | 95 kcal |
| herring | 100 kcal |
| kalipentala | 102 kcal |
| carp | 102 kcal |
| sprat | 105 kcal |
| bream | 105 kcal |
| nsomba | 106 kcal |
| tulka | 109 kcal |
| halibut | 112 kcal |
| goby | 112 kcal |
| som | 122 kcal |
| tuna | 123 kcal |
| capelin | 124 kcal |
| mackerel | 125 kcal |
| Mchenga wa Baltic | 128 kcal |
| ziphuphu | 130 kcal |
| sturgeon | 145 kcal |
| dziwa | 148 kcal |
| mackerel | 152 kcal |
| sardine | 168 kcal |
| salimoni | 170 kcal |
| pinki phala | 183 kcal |
| cod chiwindi | 290 kcal |
| Dzina la nsomba | Mtengo wa kcal pa 100 g |
|---|---|
| nyama ya khansa | 78 kcal |
| nkhanu | 85 kcal |
| shrimp | 97 kcal |
| lobster | 99 kcal |
| mussels | 103 kcal |
| nkhanu nyama | 114 kcal |
| squid | 118 kcal |
Zomwe zimadya nsomba masiku khumi
Pambuyo pa nsomba zopindulitsa za nsomba zingakhale zachilendo kusaphatikizapo nsomba mu chakudya chanu cha tsiku ndi tsiku ndi kusasintha nyama ndi nsomba, pamadyerero ena. Ndiponsotu, mothandizidwa ndi nsomba simungathe kulemetsa thupi lanu ndi mavitamini ndi mchere omwe ali nawo, komanso kuchotsani kulemera kwakukulu! Chakudya cha nsomba ndi calorie yochepa, mothandizidwa ndi chakudya cha nsomba zamasiku khumi, mwachitsanzo, mukhoza kuchepetsa kulemera kwa makilogalamu 5. Zakudya zokonzedweratu zakonzedwa tsiku limodzi ndipo zimaphatikizapo nsomba ndi ndiwo zamasamba (chakudya ichi chimatchedwanso nsomba-masamba). Masiku onse a zakudya mumadya mofanana. Kuphatikizira zakudya za nsomba, muyenera kutsatira mosamala zotsatila za kugwiritsa ntchito madzi tsiku lonse.
Chinsinsi cha zakudya za nsomba:
- Musanadye chakudya cham'mawa, mumamwa madzi ndi kagawo ka mandimu.
- Chakudya cham'mawa, muyenera kudya dzira 1 (yophika kapena yokazinga popanda batala) ndi gawo la tchire lopanda mafuta. Imwani chakudya cham'mawa 400 ml ya tiyi wobiriwira.
- Musanayambe kudya kadzutsa kachiwiri, muzimwanso madzi ndi mandimu (kuchepetsa njala), ndiyeno mudye nsomba ya mafuta ochepetsetsa okwana 300 g ndi masamba ophika kapena ophika. Pamene mukuphika nsomba, simungathe kugwiritsa ntchito mchere, koma mbale yokonzedwa ikhoza kuyamwa ndi zitsamba zouma ndi zonunkhira (coriander, chitowe, chili, basil, anyezi, adyo). Kuti mudye chakudya, idyani zipatso (kupatulapo nthochi).
- Musanadye chakudya, imwani madzi okwana 500 ml ndi mandimu, ndiyeno mudye masentimita 350 a nsomba zophika (kapena nsomba zina) ndi saladi ya masamba obiriwira: mtundu uliwonse wa kabichi, belu tsabola, kaloti, zukini, nkhaka, tomato (masamba onse kupatula mbatata). Saladi kutsanulira supuni ya mafuta-yopanda yogurt ndi kuwonjezera masamba (parsley, katsabola, basil). Pambuyo masana, sikuvomerezeka kumwa kwa maola 1.5.
- Kudya sikuyenera kukhala patadutsa 18:00. Musanadye chakudya, muyenera kumamwa madzi ndi mandimu, kenako idyani nsomba (300 g) ndi masamba (kupatula mbatata). Monga mwasankha, mukhoza kukonzekera msuzi ndi mchere, ndiye kuti zakudyazo zidzakhala zosiyana komanso zosavuta kulekerera.
- Musanagona, ndibwino kuti muzimwa tiyi yapaderadera kuti muthe kulemera kwake, kumathandiza kuyeretsa thupi ndi kulimbikitsa zotsatira za zakudya. Pofuna kupanga teyi yotere, m'pofunika kusakaniza 100 g zouma birch masamba, kuwonjezera 10 g zouma sitiroberi masamba, 20 g wa elderberry mizu, 10 g wa chikho ndi maluwa a cornflower, ndi 20 g ya kavalo (ichi chosakaniza chimakhala chitsulo kapena ceramic, zobvala zolimba). Brew supuni 2 za osakaniza kwa 0,5 malita a madzi, wiritsani kwa mphindi zisanu, kenako numiriza wina 10.