Zikhomozi n'zosavuta kuzipeza pamasalefu pafupi ndi sitolo iliyonse, angagwiritsidwe ntchito pa saladi kuvala kapena atangokhala ngati chotupitsa. Koma kodi ndizoyenera kuzidya, kapena ndibwino kuti musamawatumikire patebulo? Kuti mupange chisankho choyenera, muyenera kudziwa kuti phindu ndi mavuto zingabweretse sardini mu mafuta.
Ubwino wa Sardine mu Mafuta
Nsomba zam'chitinizi zili ndi mapuloteni ambiri, ndipo mosiyana ndi zomwe zimapezeka nyama, zimangowonjezera mosavuta. Ndi chifukwa chake amayi ambiri amakhulupirira kuti akhoza kudya komanso kufunikira. Kuonjezerapo, ngati muwone za ma sadini mu mafuta mwatsatanetsatane, akhoza kupeza mavitamini PP, A ndi E. Malinga ndi akatswiri, magalamu 100 okha a zitini tsiku lililonse amapereka 15 peresenti ya malipiro a tsiku ndi tsiku, ndipo ichi ndi chiwerengero chachikulu. Zomwe zili ndi chromium, fluorine, cobalt, ayodini, potaziyamu, calcium ndi chitsulo mu nsomba zoterozo zimawathandiza kwambiri. Kuphatikizidwa kwa zinthu ndi kufufuza zinthu kumakhudza makoma a mitsempha ya magazi, kuwapangitsa kukhala otanuka kwambiri, kumakhudza kwambiri ntchito ya mtima wokha. Komanso, kukhalapo kwa mavitamini A ndi E kumathandiza kupewa kutaya msinkhu wa maselo a epidermal ndipo kumateteza mawonekedwe a zilonda zam'mimba.
Malingana ndi deta izi, tikhoza kunena kuti sardine mu mafuta ndi magwero a mavitamini ndi mchere, choncho, amafunikira kudya. Koma si zonse zophweka.
Ngati nthawi zonse (3-4 pa mlungu) kuti mugwiritse ntchito zakudya zamzitini, ndiye kuti mutha kupeza mapaundi angapo mwamsanga. Ngakhale kuti mafuta ochepa kwambiri (220 kcal pa 100 g), ali ndi mafuta ambiri (13.9 g). Kotero, iwo omwe amatsatira chifaniziro chawo, sayenera "kutengeka" mwa kudya kwawo.