Akukho mntu ubonisa ukuba intlanzi iluncedo. Enyanisweni, ngenxa yexabiso layo eliphezulu lezondlo, intlanzi inefuthe elihle kumzimba wonke. Kwiimveliso zentlanzi, i-formula yempilo efihliweyo ifihliwe: iiprotheni ezinokutsha, i-acids acids, i-vitamin D kunye neendidi ezahlukeneyo zamaminerali, njenge-iodine, selenium, i-fluoride, i-magnesium, i-calcium. Ngoko, ukubunjwa kunye nesondlo seentlanzi kunye nemveliso yeentlanzi ngumxholo wengxoxo namhlanje.
Okumangalisayo kukuba, ukubunjwa kwenyama yeentlanzi kuxhomekeke kwizinto ezininzi, ezinjengeentlobo, ubudala, uhlobo lokutya, indawo yokuhlala. Nangona kunjalo, nayiphi na into, intlanzi ngumkhiqizo wokutya obalulekileyo. Ipesenti yeprotheni kwimveliso yeentlanzi (1957-1982%) iphakamileyo kakhulu kunokutya kwezilwanyana, ezikhulile ukuxhela. I-content content yama-5% kuphela, kunye neprotheni (iprotheni ewusizo) kunye nomyinge we-carbohydrate umlinganiselo ungama-27%. Akukho mveliso yokutya inokunika umzimba womntu izondlo ezininzi ngokukhawuleza. Kwaye, ezo zigugu lula kwaye zingabi zicubu ezininzi.
Intlanzi ingahlula kwiintlobo ezininzi ngeentlobo (intlanzi yolwandle, intlanzi yamanzi), okanye umxholo weoli. Ientlanzi zaselwandle zicebile kunamafutha ehlala emanzini amnandi, ngoko ke iqukethe izinto ezininzi ze-omega-3. Kwientlanzi zaselwandle, iodine ngaphezulu, kodwa kwintlanzi yamanzi, i-phosphorus engaphezulu-into efunekayo kwimisebenzi yengqondo eqhelekileyo. Kwakhona, intlanzi enamafutha yile caloric, nangona ixabiswa ngaphezu komlambo. Nantsi oko ukuhlelwa kwentlanzi kubonakala ngathi ngokwezalathisi eziphambili:
Imvelaphi:
- intlanzi yolwandle: i-salmon, i-mackerel, ityhuna, i-herring, i-halibut, i-cod, i-sprat, i-herring ye-Baltic kunye nabanye
- Inhlanzi yamanzi aselwandle: i-bream, i-catfish, i-carp, i-carp, i-trout, i-tench, i-roach, i-sturgeon, i-zander kunye nabanye
Umxholo weoli:
- iintlanzi ezilumkileyo: ihake, ikhodi, i-tilapia, i-bass, i-kerguelen, i-tench, i-pike, i-pollock, i-pangasius, i-bream, i-roach.
- iintlanzi eziphakathi kwamanqatha: i-trout, i-perch yomlambo, i-carp, inqabileyo.
- iintlanzi ezinamanqatha: i-halibut, i-salmon, i-eel, ityhuna, i-herring, i-mackerel, i-sardines, i-sprats.
Yintoni ebalulekileyo kuthi thina intlanzi kunye nemveliso yeentlanzi?
I-Omega-3 fatty acids
Esona sibalulekileyo sisondlo esityebileyo kwiintlanzi yi-acid acids ye-omega-3. Kwientlanzi ezinamafutha ungayifumana iqela lee-acidi ezikhethekileyo ezichaphazela imetabolism kunye nemetabolism yomntu. Kubalulekile ukuba uqaphele ukuba iintlanzi zaselunxwemeni ziqukethe i-acids ezisebenzisekayo kunabasezantsi. Ezi zixhobo zifumaneka kwiintlanzi kuphela. Kwiimveliso zokutya zemifuno umntu unokufumana i-analogue -alpha-linolenic acid (i-linseed, rapeseed, ioli ye-soya), kodwa inemiphumo engakumbi kunomzimba. Yintoni enika umzimba umzimba i-omega-3 acids equlethwe entlanzi?
- iyakuthintela ngokuqinisekileyo inkqubo ye-cardiovascular system, ikhusele ekubunzeni i-atherosclerotic plaques
- ukunciphisa umngcipheko weengxaki zentliziyo, ukukhusela ukulwa ne-myocardial infarction, ukunciphisa igazi
- ukuvuselela imveliso ye-vasodilator nitrogen, ekhuthaza ukuhamba kwegazi kunye nokunciphisa uxinzelelo lwegazi
- kukhokelela ekunyuseni kwinqanaba le "cholesterol" elungileyo, ukukhuthaza ukubuyiswa kwesilinganiselo ekuxineni kwe-cholesterol egazini
- ukunciphisa umngcipheko womhlaza
- Kubalulekile ukubonakala kakuhle kwesikhumba, iinwele, izipikili
- sisebenze njengesilwanyana esichasayo kakhulu, esibalulekile kubantu abaphethwe yi-arthritis, gout
- ziyimfuneko ekusebenzeni ngokufanelekileyo kweenkqubo zeentlanzi kunye ne-immune
- khuthaza ukwanda kwindlela yokuvelisa i-serotonin-i-hormone yesimo esihle
Umxholo wale acids onobungakanani ubonakala njani kwiintlanzi nakwivenkile? I-salmon - 1.8 g / 100 g, i-sardines - 1.4 g / 100 g, i-mackerel - 1.0 g / 100 g, i-tuna-0.7 g / 100 g, i-halibut - 0, 4 g / 100 g, ikhodi - 0.1 g / 100 g, i-mussels - 0.7 g / 100 g, ii-oyster - 0.5 g / 100 g, i-shrimps - 0.3 g / 100 g. , i-tilapia - kuphela malunga ne-0.08 g / 100 g.
Iodine
Elinye iqela elibalulekileyo ekubunjweni kweentlanzi kunye nemveliso yeentlanzi, ezenza ixabiso lazo londlo, iodode. Le nto ibaluleke kakhulu ekusebenzeni kakuhle komzimba, kuba inxalenye yehomoni ze-thyroid. Bayilawula imetabolism emzimbeni, ixanduva lokukhula kwayo, ukukhula komzimba, i-thermogenesis, umsebenzi ohambelana nenkqubo yesifo kunye nengqondo. Iodine inegalelo ekutshiseni kweekhalori emzimbeni, kuphucula ukugaya ukutya kwezondlo kwaye kugxininise ngokuchanekileyo kulawo malungu adinga kakhulu. Ukusilela kwe-iodine kubangela izifo kunye neenkqubo ezingenakuguquka kwi-thyroid gland. Umgangatho we-iodine kumzimba uthintela ukwakheka kwamandla, ukuphuhliswa kwengqondo (okanye ukubuyela ngasemva), ukungabikho kwawo kungakhokelela ekulibazisekeni ekuphuculeni ngokomzimba nangokwengqondo, ukulahleka kwamathambo, i-cretinism. Ukunyuka kwe-iodine ekudleni (kunye nakweentlanzi ngokukodwa) kunciphisa le mngcipheko ngamanye amaxesha.
Selenium
I-Selenium yenye enye into ecebile kwiintlanzi nakwiimveliso zentlanzi. Ukufumaneka kwayo kuphezulu kakhulu (50-80%), kunye nomxholo wayo ekudleni kuxhomekeke kwisiqulatho se-selenium kwindawo yokukhula okanye indawo yokuhlala. I-Selenium yinto enomsebenzi wokulwa ne-antioxidant, ngoko ikhusela umzimba ukususela ekuguga, kwaye inokuchaphazeleka nomkhuhlane. I-Selenium nayo ibalulekile ekusebenzeni ngokuqhelekileyo kwezesondo, iyincenye yeenzyme kwiiseli ezibomvu zegazi kwaye kuyimfuneko ukukhula okuqhelekileyo nokuphuhliswa kwesi simiso. Ukuntuleka kwe-selenium kuvelisa iimpawu ezinjengobuthakathaka obuthakathaka, ukukhathazeka komzimba okanye ukunciphisa ukukhula kwabantwana. Kwiindawo apho umxholo we-selenium kwindalo ephakamileyo kubantu abancinci be-selenium, kukho imiphumo efana nokulahlekelwa yintlungu, izipikili, umonakalo wesikhumba. Isixa se-selenium kwiintlanzi sincinci, kodwa ngokufana nomzimba womntu kuyimfuneko kwiimeko eziqhelekileyo. Ukuba, ngokuqinisekileyo, iintlanzi zazingenakudla ukutya okongezelelweyo kwe-selenium, okuya kubangela ukuba kubekho i-selenium engaphezulu kwemveliso yentlanzi.
Viatin D
Intlanzi nayo iyimithombo yevithamini D, ebaluleke kakhulu emisebenzini yamathumbu, iintso kunye namathambo. Emathunjini, ukuxutywa kwe-calcium kunye ne-phosphorus kuvuselelwe, oku kunceda ukuqinisa amathambo kunye nokuchaphazela ukwakhiwa okufanelekileyo kweesifuba. Ukungabikho kwe-vitamin D kunokuchaphazela kakubi inkqubo yeethambo kubantwana (i-rickets) kunye nabantu abadala (i-osteoporosis, osteomalacia). Umxholo wayo kwiintlanzi kuxhomekeke kumxholo weoli: i-halibut - 5 μg / 100 g, i-salmon - 13 μg / 100 g, i-mackerel - 5 μg / 100 g, i-sardines - 11 μg / 100 g, i-tuna-7,2 i-mcg / 100 g, i-herring - 19 mcg / 100 g.
ICalcium
Isixa esikhulu se calcium sitholakala amathambo entlanzi. Ngoko ke, ukuba udinga i-calcium, thenga intlanzi. Igalelwa kuyo yonke inyama yeentlanzi kunye namathambo, ukuze i-calcium ibe khona. Le nto ibalulekile kwinkqubo yesifo, imisipha, isisu esisigxina kunye nesimo esifanelekileyo sokugcina ibhalansi ye-alkaline emzimbeni. Ukuntula kwe-calcium ngokuqhelekileyo kubonakala ngeso lesiso: iingxaki ngamathambo namazinyo, kunye neentsholongwane ezixhaphakileyo kunye nokugqabhuka komsindo. I-calcium iyanqandwa kalula ngumzimba, kuyimfuneko ukuba ube ne-vitamin D kunye nomlinganiselo ohambelana naloo nto kwi-phosphorus (1: 1). Yingakho intlanzi kunye neemveliso zentlanzi zingumthengisi ongcono kakhulu we-calcium. Zinezo zonke izithako ukuqinisekisa ukuba i-calcium ixutywe ngokupheleleyo kwaye iyona nto ibaluleke kakhulu kumzimba.
Magnesium
Intlanzi nayo iqukethe i-magnesium. Ukutya kwayo, njengoko kwimeko ye-calcium, kufuna iimeko ezizodwa. Ubuninzi beoli buyimfuneko ukwenzela ukuba i-magnesium ingabanjiswa ngamaseli ezitho zangaphakathi. Oku kubalulekile amathambo, ukukhathazeka, i-cardiovascular, ama-muscle kunye nokubunjwa komzimba. I-Magnesium ibandakanyeka kwi-metabolism ye-carbohydrate, i-calcium, i-sodium, i-potassium, i-phosphorus, i-vithamine kwaye iyathintela isenzo se-anti-depressants. Ngoko ke, ukuba ukutya kukumbalwa kakhulu kwimveliso ene-magnesium, kukho ukudandatheka, ukuxhatshazwa kweenkqubo zeentlanzi kunye neesistim, i-muscle spasms, i-convulsions. Umxholo wayo kwiintlanzi zilandelayo: i-cod - 5 mg / 100 g, i-halibut-28 mg / 100 g, i-salmon - 29 mg / 100 g, i-mackerel - 30 g / 100 g, i-sardines - 31 g / 100 g. ityhuna - 33 g / 100 g, i-herring - 24 g / 100 g.
Nangona ukwakhiwa okunomsoco kakhulu kunye nexabiso lokutya leentlanzi kunye nemveliso yeentlanzi, ukusetyenziswa kweentlanzi kwilizwe lethu kungama 13 kg. nganye ngekota. Ukuthelekisa: iJapan idla iintlanzi malunga neekhilomitha ezingama-80. ngamnye ngomnyaka, amaJamani, iiCzech kunye neSlovaks - 50 kg, isiFrentshi, iSpean, iiLithuanians - 30-40 kg.