5 anoshamisa hutano mabhenefiti ekudya hove
Zvemukati
- 1. Ipa mapuroteni kumuviri
- 2. Dzivirira chirwere chemwoyo
- 3. Kuvandudza ndangariro uye kudzivirira Alzheimer's
- 4. Deredza zviratidzo zveArthritis
- 5. Ipa vhitamini D
- Ruzivo rwehutano kune mamwe marudzi ehove
- Zvakanakira kudya hove mbishi
- Imhandoi yehove yekudya panguva yekuzvitakura?
Kusanganisira hove nguva dzose mukudya kunounza mabhenefiti sekuvandudza ndangariro, kuisa pfungwa, kudzivirira chirwere chemoyo uye kudzikisira kuzvimba. Uye zvakare, kupedza hove kunobatsira nekudzikisa huremu, sezvo kazhinji ari manyuko eprotein ane macalorie mashoma pane nyama tsvuku nehuku, ichida kudya kwekurema.
Kuti uwane mabhenefiti aya, unofanirwa kutora hove kanokwana katatu pasvondo, zvakakosha kuti uzive kuti kudya hove hakuna kunaka mazuva ese. Heano epamusoro mashanu mabhenefiti ehove:
1. Ipa mapuroteni kumuviri
Hove idzo sosi huru dzeprotein uye dzinogona kushandiswa kutsiva nyama nehuku mukudya. Mapuroteni mapuroteni akakosha ekuumbwa kwemhasuru, bvudzi, ganda, maseru uye immune system, ichive chikafu chakakosha pahutano.
Hove dzakaonda senge mabass egungwa, grouper uye ega iwo mashoma macaloriki sosi yemapuroteni, nepo hove dzakakora salmon, tuna uye sardines ine mamwe macalorie.
2. Dzivirira chirwere chemwoyo
Hove manyuko emafuta akanaka, kunyanya aya anobva kumvura yemunyu, senge tuna, sardines uye salmon, sezvo ivo vakapfuma mu omega-3, chinovaka chinowanikwa mumvura yakadzika yegungwa.
Omega-3 inoshanda mumuviri nekuderedza cholesterol yakaipa uye kuwedzera cholesterol yakanaka, pamusoro pekudzikisa kuzvimba nekuvandudza immune system. Nekudaro, kunwiwa kwehove kunodzora njodzi yezvirwere zvemoyo zvakaita seatherosclerosis uye chirwere chemwoyo, mukuwedzera pakudzivirira mamwe matambudziko, senge sitiroko.
3. Kuvandudza ndangariro uye kudzivirira Alzheimer's
Kudya hove nguva dzose kunodzivirira kurasikirwa kwenyaya yeuropi muuropi, iyo inosunganidzwa nekumuka kwezvirwere zvinodzikira sehosha yeAlzheimer. Iyi bhenefiti inosunganidzwa nekuvapo kwe omega-3 uye zvinovaka muviri zvakaita secalcium uye phosphorus, izvo zvakakosha pakuendesa kweanonzwa zvishuwo.
4. Deredza zviratidzo zveArthritis
Hove dzakapfuma mu omega-3s, senge saumoni, tuna uye mackerel, dzinobatsira kubvisa zviratidzo zveArthritis nekuve neanorwisa-kupisa zvivakwa. Nekuwedzera iwo mazinga e omega-3 mumuviri, kuzvimba mumajoini kunoderedzwa uye marwadzo anoderedzwa. Iyi bhenefiti inogona kuwanikwawo nekushandisa zvinowedzera nemafuta ehove kana omega-3, asi zvakakosha kuratidza kuti kudyiwa kwechikafu chechisikigo kunowedzera zvakanakira zvinovaka muviri.
5. Ipa vhitamini D
Hove ndidzo dzinonyanya kupa vhitamini D mune chikafu, kunyanya hove dzakakora, sezvo vhitamini iyi inochengetwa mumafuta mune chikafu. Vitamin D inoshanda se steroid hormone mumuviri, ichive yakakosha mukudzivirira matambudziko akadai seshuga, kushaya mbereko, gomarara uye matambudziko emoyo.
Uye zvakare, vhitamini D inowedzera kunwa kwecalcium mumatumbo, zvichibatsira kudzivirira osteoporosis, kunyanya mushure mekuguma kuenda kumwedzi.
Ruzivo rwehutano kune mamwe marudzi ehove
Iyi tafura inotevera inoratidza huwandu hwemakoriori, mafuta uye mapuroteni e100 g yehove, achiapatsanura muzvikamu zviviri: hove dzakaonda uye dzakakora.
| Makorori | Mafuta | Mapuroteni | |
| Hove yakaonda | |||
| Cod | 73,8 | 0,20 g | 18.00 g |
| Kuchema | 96,5 | 2.75 g | 17.94 g |
| Corvina | 100 | 1.20 g | 20.80 g |
| Ndarama | 80 | 0,50 g | 18.30 g |
| Boka | 87 | 1.21 g | 18.03 g |
| Sole | 87 | 0,50 g | 19.00 g |
| Hake | 97 | 1.30 g | 20.00 g |
| Gungwa Bass | 72 | 0,30 g | 17.20 g |
| Cherne | 81,4 | 0,38 g | 19.90 g |
| Trout | 89,3 | 1.67 g | 18.49 g |
| jongwe | 109 | 2.70 g | 19.90 g |
| Gungwa bream | 97 | 1.30 g | 20.00 g |
| Hove ine mafuta | |||
| Tuna hove | 146 | 5.20 g | 24.8 g |
| Mackerel | 138,7 | 7.10 g | 18.7 g |
| Mullet | 173 | 8.96 g | 22.87 g |
| Salmoni | 211 | 13.40 g | 22.50 g |
| Sardine | 124 | 5.40 g | 17.70 g |
| Catfish | 178,2 | 11.40 g | 18.90 g |
| Imbwa | 129 | 5.40 g | 18.80 g |
Izvo zvakakosha kuti urangarire kuti iyo yakanaka ndeye kugadzirira hove chete nemafuta emuorivhi muchoto, kana kugadzira yakakangwa kana kubikwa kugadzirira, pamwe chete nemiriwo kuwedzera kukosha kwehutano hwechikafu. Tarisa uone aya matipi mune inotevera vhidhiyo:
Zvakanakira kudya hove mbishi
Zvakanakira kudya hove mbishi ndeyokuderedza njodzi yehosha yemwoyo, kubatsira mukukura kwehuropi, kusimudzira maseru, kubatsira kugadzira matishu, kudzivirira chirwere chepfupa uye kurwisa kupererwa neropa nekuda kwehupfumi hwayo mu omega 3, mapuroteni, vhitamini D, calcium, iron uye vhitamini B12. Ona: 3 zvikonzero zvekudya sushi.
Chero chikafu chinoiswa pakupisa chinorasikirwa nehumwe hutano, asi hove ine zvayakanakira kunyanya muzvinhu zvisina kukuvadzwa nekupisa uye, nekudaro, mabhenefiti anoramba akatosviba uye kana abikwa.
Imhandoi yehove yekudya panguva yekuzvitakura?
Kudya hove mune nhumbu kune hutano, asi vakadzi vane nhumbu vanofanirwa kupa hove yakabikwa uye isina mbishi nekuti hove mbishi chikafu chinoshatisa nekusvibisa zviri nyore, uye chinogona kukonzera chikafu chepfu. Pamusoro pezvo, zvimwe zvekudya mbishi zvinogonawo kusvibiswa uye zvinokonzeresa chirwere chinonzi toxoplasmosis, chinokonzeresa hurema pakuumbwa kwe "fetus".
Vakadzi vane nhumbu vanofanirwawo kunzvenga hove dzakaita sehove, tuna neguinea fowl, sezvo vaine njodzi huru yekusvibiswa nesimbi dzinorema, dzakaita semekyuri, izvo zvinokanganisa kukura kwehutano hwemwana. Tsvaga zvimwe pamusoro pemarudzi api ehove mukadzi ane nhumbu aanofanira kudzivirira.
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