Iintlanzi ezitsha okanye ezifumba
• Amehlo aqaqambileyo, nabafundi abamnyama kunye ne-cornea ebonakalayo. Amehlo anqambileyo kwaye anamehlo ayimpawu yokulahla.
• Iigidi ezikhanyayo ezibomvu okanye ezibomvu.
• I-pulp ixakekile kwaye i-elastic,
Musa ukubanjwa uze ungahambi.
• Ikhumba lipholileyo kwaye likhazimulayo, izikali ziyafaneleka.
• Umsila uphezulu, u-elastic, unomanzi. Ukuba umile okanye uphethiweyo, kungcono ukuba ungathengi iintlanzi.
Intlanzi e
• Umbala: izibophezelo ezimnyama okanye eziphuzi - i-stale okanye i-frozen.
• Uhlobo: iziqwenga - eziqinileyo, ezingenakunyakazeka kwaye ezingenakunqandwa.
Umqathango: ukuba intlanzi ibonakala imile, ithetha ukuba igcinwe ixesha elide.
• Ukuqhawula i-glaze: i-homogeneous, ngaphandle kwama-crystals.
Ukupheka njani?
• Amaqabane.
• Bhaka ngesikhumba okanye foil.
• Kwi-grill.
• Kwipeni lokucoca ngaphandle kwamafutha.
• Kwisityuwa sosawoti (kubalulekile ukuba isidumbu siphelele kwaye ulusu luyanyanzeliswa, ngaphandle koko isitya siya kutywa).
Tilapia
Izinto ezincedo kunye neepropati - ininzi yeeprotheyini kunye namafutha amaninzi - malunga ne-2 g nganye nge-100 g yemveliso. Ingumthombo ophezulu kakhulu we-phosphorus, i-potassium kunye ne-vitamin B12. Iqukethe i-selenium-i-immunomodulator enamandla, eyenza ukunyanzelwa kwesikhumba ukuba ikhuphe izibilini kwaye inezixhobo ze-anticarcinogen. I-Niacin, inxalenye ye-tilapia, inceda ekuthintekeni kwenhliziyo. Iveki yeveki kabini ngeveki kwi-200-300 g. Indlela yokupheka. Intlanzi ngaphandle kovumba. Bhaka, ubilise, u-stew, upheke ama-cutlets. Kunokuba ithathe indawo - i-Red-top, i-red lusian.
Pangasius
Izinto ezisetyenziswayo kunye neepropati - ezizityebi kwi-vitamin D: ilawula ukuxutywa kwe-calcium kunye ne-phosphorus kunye nokungena kwabo ngexesha elifanelekileyo kwisithambo samathambo. Unceda ukukhusela i-caries, i-gum yempilo, ukukhuselwa kwisifo sikashukela. Kwamafutha e-polyunsaturated amafutha e-pangasius, ininzi ye-omega-6, eyenza ukukhuseleka komzimba ukuvutha. Isilinganiso seveki - kanye ngeveki ye 200-250 g. Indlela yokupheka. I-Fry, i-stew, bhaka okanye usetyenzise ukugxotha iipeyi. Yintoni ekufuneka ishintshe - iTilapia, iLomania ebomvu.
Shig
Izinto ezincedo kunye neepropati - i-whitefish yile ntsapho ye-salum, ngoko ke inexabiso elifanayo lokutya. Ku luncedo kwizixinzelelo kunye nemithwalo enzima, kunceda ukumelana nomoya oxinezelekileyo, uxhasa impilo yeenkqubo zesifo neentliziyo, ulawula umlinganiselo we-cholesterol egazini. Isilinganiso seveki - kabini ngesonto nge-300 g. Indlela yokupheka. Bhaka okanye uphelelwe ngemifuno, i-lemon okanye i-ginger, i-grill, pheka indlebe. Yintoni ongayifumana - Inkathazo.
Sazan
Izinto eziyimfuneko kunye neepropati - le ntlanzi imila iqukethe i-potassium kunye ne-phosphorus eninzi. Baya kuthatha inxaxheba kwi-metabolism yamandla, eziyimfuneko kwi-metabolism enempilo, inokuchaphazela ukusebenza kwesibindi kunye neentso. Izinto ezibalulekileyo ezibini: i-calcium - ukukhusela i-osteoporosis, kunye nentsimbi - yokuhlaziywa kwegazi kunye nokuzaliswa kweeseli nge-oxygen. Isilinganiso seveki - kanye ngeveki ye-300 g. Indlela yokupheka. I-Grill, pheka kwi-foil kunye ne-ginger okanye izityalo, bhaka ngetyuwa. Yintoni ongayifumana - iKarp.
Catfish
Izinto eziyimfuneko kunye neepropati - umxholo wesulfure ophezulu unceda ukugcina ulusu, iinwele, izipikili zempilo, ulawula i-oxygen metabolism kwiiseli, kuphucula intoni kunye nokuchasana nokukhutshwa kwerediyo. I-catfish iqukethe i-iodine-igalelo ekusebenzeni komsebenzi we-thyroid kunye nenkqubo yokuzala. Isilinganiso seveki - kanye ngeveki ye-250 g. Indlela yokupheka. Bhaka kunye nemifuno kwi-foil, grill, stew, ubilise. Yintoni engayifumana - i-Rainbow trout, i-sea trout, i-lucian ebomvu.
Icefish
Izinto ezisetyenziswayo kunye neepropati zifumaneka kumanzi ahlanzekileyo ahlambulukileyo, ngoko ke ayifuni i-toxins kwimisipha. Ngelo xesha, amanqatha kuwo kuphela 1-2 g ngalinye kwi-100 g, kunye ne-iodine, i-magnesium, i-phosphorus, i-potassium, ngokwemyinge, i-0.5-1.5 amaxesha aphezulu kunamabanga ukusuka kumaziko afudumele. Olunye uphetho oluyimfuneko kwimpilo yamazinyo kunye ne-hematopoiesis, kunye ne-zinc, ejongene nobuhle besikhumba kunye ne-libido. Isilinganiso seveki - kabini 200-300 g. Indlela yokupheka. Intlanzi ngaphandle kovumba. Lungisa i-jellied, bhaka ehovini, ubilise isibini. Yintoni ekufuneka ishintshe - iCod, i-bass.