Intlanzi kukutya okungafaniyo kwaye okubanzi okunokulungiswa ngeendlela ezoneleyo, zokukutya yonke imihla akunakubonakala ngathi ngumceli mngeni. Ephantsi kumanqatha kodwa iprotheyini iphezulu, iintlanzi zinokusebenza ngokulula njengeziko lokutya (cinga ifayile efriziweyo), okanye inokusetyenziswa njengesibheno (cinga isardadi kwi thowusti).
Ngelixa iintlobo ezinomdla kakhulu ezinje nge-mackerel, i-herring, ii-anchovies, kunye ne-sardines zinokubabeka ngaphandle abanye abakhetha ukutya, uya kuba nzima ukufumana abantu abaninzi abangabalandeli beentlanzi ezinobulali ezinje nge red snapper, cod, okanye amazantsi olwandle. Nokuba i-salmon, ukhetho olunamafutha kunye ne-'fishy 'luhlala rhoqo kunokuba lungathandisi sihlwele.
Ukutya iintlanzi yonke imihla kuya kuba nefuthe elihle kwiinkqubo ezahlukeneyo zomzimba, nangona kuxhomekeke kuhlobo lwentlanzi etyiwayo, inokuza nokubuyela umva.
Uya kuwunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo
Uphononongo lwamadoda angama-40,000 e-United States lwafumanisa ukuba abo basebenzise ubuncinci ukuhanjiswa kwentlanzi veki nganye banciphise umngcipheko wesifo sentliziyo ngepesenti ye-15 (nge ILayibrari yeSizwe yoNyango ). Olunye uphononongo lufumanise ukuba umngcipheko wokuhlaselwa sisifo sentliziyo kunye nezinye izifo zentliziyo kuncitshisiwe phakathi kwabo batya iintlanzi rhoqo (nge Unyango lwezempilo ).
Ngelixa kunokubonakala ngathi akukho nto iphikisayo, ukutyeba kweentlanzi, kungcono yona ibe yintliziyo yakho. Iintlanzi ezinamafutha ezifana nesalmon, ibass yolwandle, kunye nesardadi ziphezulu kwi-omega-3 fatty acid, efanelekileyo kwimpilo yentliziyo. Ezi ntlanzi zinamanqatha ziqulathe iintlobo ezimbini ze-omega-3 fatty acids: i-DHA kunye ne-EPA, zombini ezi zibonisiwe ukuba zinenani lezibonelelo zezempilo ezibanzi (nge Iindaba Zonyango Namhlanje ). Ukongeza ekubeni sempilweni kwentliziyo, babonakalisiwe ukunciphisa ukudumba emzimbeni, kunye nokulwa noxinzelelo (nge Ileta yezeMpilo yaseHarvard ).
Usenokufaka isixa esiyingozi semekyuri
I-Mercury yintsimbi efumaneka kwiinkqubo zamanzi zamanzi kunye neetyuwa zamanzi. Kubangelwa yimithombo yendalo kunye nezinto ezingcolisayo (nge Uphando lweJografi lwaseMelika ). Amanqanaba aphezulu e-mercury adityaniswa neengxaki zemiphunga kunye nezintso, kunye nemicimbi yenkqubo ye-nervous, digestive, kunye ne-immune system. Amanqanaba aphezulu okutya i-mercury angabulala.
Okwangoku, iintlanzi ezinkulu ezinjenge-tuna, i-swordfish, kunye ne-king mackerel ngokubanzi banamanqanaba aphezulu e-mercury kuba badla iintlanzi ezincinci, ezinamanani amancinci kwiinkqubo zazo (nge IBhunga lezoKhuseleko kuZwelonke ). Nathi, siyazitya ezo ntlanzi zinkulu kwaye i-mercury iqala ukwakha emizimbeni yethu. I-Mercury inefuthe ikakhulu ekukhuleni kweentsana, yiyo loo nto abasetyhini abakhulelweyo belumkiswa ngokungatyi iintlanzi ezinomxholo ophezulu we-mercury (nge Ngomhla weeDimes ).
Iziphumo zokuguga kwingqondo zinokuchaswa
Ngelixa ukwehla kwengqondo kuyenzeka ngokwendalo ngexesha lokuguga, ukusetyenziswa kweentlanzi kubonisiwe ukunciphisa isantya sokwehla kwengqondo (nge ILayibrari yeSizwe yoNyango ).
3 izithako zepancakes akukho bhanana
Ukusetyenziswa kweentlanzi kukwaboniswa ukunceda ekuphuculeni izicwili ezisebenzayo zobuchopho, kwiindawo ezijongana nenkumbulo. Olunye uncedo lwe-omega-3 fatty acids esele ikhankanyiwe ngaphambili kukuba bayanceda ngempilo yengqondo. Ngokukodwa, ziyanceda ekwakheni inwebu ejikeleze iiseli zobuchopho, eziphucula ukwakheka kwazo kunye nokusebenza kwazo (nge Iindaba Zonyango Namhlanje ). Isifundo esivela ku-2017 esenziwe ngamaziko ophando eyunivesithi yaseCalifornia afumanise ukuba i-omega-3 fatty acids ziyakwazi ukwandisa ukuhamba kwegazi ukuya kwingqondo (nge ILayibrari yeSizwe yoNyango ). Isifundo esifanayo safumanisa ukuba kukho unxibelelwano phakathi kokutya kwe-omega-3 kunye nomsebenzi ophuculweyo wokuqonda.
Uya kufumana i-vitamin D yakho yokutya nokuba kunamafu
Umzimba wenza ivithamin D ukusuka ekuvezeni ilanga ngqo. Kwindawo enelanga yelizwe, abantu kufanelekile ukuba bakwazi ukufunxa yonke ivithamin D umzimba uyifuna kuphela kwimitha yelanga, ngakumbi kwiinyanga ezifudumeleyo zonyaka (nge Inkonzo yeSizwe yezeMpilo ). Nangona kunjalo, kwimimandla engenelanga elaneleyo okanye ngexesha elinamafu enyakeni, umzimba usafuna ivithamin D kuba ivithamini iyanceda ekulawuleni ubungakanani becalcium emzimbeni, kwaye ibalulekile ekugcineni amathambo, amazinyo kunye nezihlunu imilo elungileyo (nge Inkonzo yeSizwe yezeMpilo ).
Iintlanzi zinokubonelela ngomthombo wevithamini D unyaka wonke, kwaye awunyanzelekanga ukuba utye kakhulu kuwo. I-ounce enye ekhonza i-salmon inokufumana iipesenti ezili-100 zexabiso elinconywayo lemihla ngemihla. Phantse isiqingatha sabemi baseUnited States sinqongopheleyo ivithamin D, kodwa ukuphuma kwesibini kubabambisi beentlanzi kuya kuyibeka loo ngxaki kwangoko.
