Mafuta a nsomba - abwino kwambiri mu mankhwala ndi mavitamini, othandiza, koma osangalatsa kwambiri kulawa ndi kununkhira mankhwalawa. Pangani thupi lanu ndi mankhwalawa mwa njira ziwiri: kuphatikizapo kudya zakudya zatsopano zamtundu wa nsomba kapena pothandizira mankhwala.
Kuwongolera ndi kufunika kwa zakudya za nsomba
Mafuta ambiri a nsomba amapezeka mu sturgeon, tuna, salmon, ndowe, mackerel, herring, sardines, mackerel ndi mitundu ina ya nsomba. Nsomba zina zodya nyama, monga shark, zimakhalanso ndi mafuta ophatikiza. Komabe, kudya nyama ndizoopsa - zili ndi zigawo zambiri zovulaza, mwachitsanzo, zitsulo zolemera, zomwe zimabweretsa chifukwa chodyera nsomba zambiri.
Mafuta omwe amapangidwa ndi malo odyera mafuta: monounsaturated, saturated ndi polyunsaturated (omega 3 ndi 6). Mavitamini mu mafuta a nsomba, zomwe zimasungunuka mafuta A ndi D zili pamwamba kwambiri.
Vitamini A imayang'anira kuteteza masomphenya, ntchito ya m'mimba ndi kupuma, kupanga mapangidwe a dzino. Kuperewera kwa vitamini A kumabweretsa kuwonjezeka kwa zochitika zowonongeka, mantha oopsa ndi kuwonongeka kwa tsitsi ndi misomali.
Vitamini D ndi ofunikira kuti zitha kusokoneza kashiamu ndi phosphorous. Kuchokera muzigawozi zimadalira mphamvu ya mafupa ndi mano, komanso ntchito ya minofu ya minofu. Chifukwa chosowa vitamini D, ana amatha kugona tulo, mantha ndi ziphuphu. Mwa njira, chowonadi chochititsa chidwi - kwa nthawi yoyamba vitamini D chinachokera ku tuna.
Chimodzi mwa zinthu zamtengo wapatali kwambiri zomwe zili mu nsomba ndi mafuta omega-3 omwe amachititsa nsomba pamene akudya plankton ndi algae. Maonekedwe a omega-3 mafuta acids kwa thupi ndi aakulu kwambiri, ndi awa:
- amatumikira monga maziko a mapangidwe a maselo, mitochondria, myelin sheaths
neuroni ndi zina zotupa; - Kufulumizitsa njira zamagetsi ndi ndondomeko zowonongeka pambuyo pachisokonezo;
- Kuonjezera kusintha kwa magazi, kuteteza monga thrombosis ndi matenda a mtima;
- chitetezeni motsutsana ndi oncology ndi matenda a Alzheimer;
- kuthandizira mu kaphatikizidwe ka mahomoni.
Ndipo mndandanda wa ubwino wa Omega 3 fatty acids uli kutali kwambiri. Chinthu china chofunika kwambiri ndizowathandiza kuthandizira kulemera. Ndicho chifukwa chake anthu omwe ali ndi nsomba zamtundu wambiri mu zakudya samakhala bwino, ngakhale kuti mafuta a nsomba ndi ofunika kwambiri. Galamu imodzi ya mafuta imapereka thupi 9 kcal. Nsomba zamitundumitundu zili ndi mafuta 10 mpaka 35 magalamu pa 100 magalamu othandizira, omwe amapereka kuchokera 90 mpaka 315 kcal.