Yikuphi Vitamin luvame izinhlanzi? Kungani kuwusizo ukudla inhlanzi?

Inhlanzi, okuyinto abantu sebenzisa for dla, ewusizo kakhulu phezu izakhiwo imikhiqizo ukudla. Lena indawo yokugcina ukudla kwangempela amavithamini namaminerali, futhi ngaphandle kwazo umzimba womuntu ayikwazi ukusebenza kahle. Preparatory lo mkhiqizo, singalindela ngokuphepha hhayi kuphela isidlo esimnandi kodwa futhi iqiniso ukuthi uzoletha umzimba ukuze kuzuze esiphezulu. Mayelana anjani Vitamin izinhlanzi owandile futhi okufanayo ngakho kuyasiza ukukhuluma kabanzi, kangangokuthi kwaba sobala ukuthi kungani has izici ezifana okukhethekile kanye izakhiwo, kunokuba omunye umkhiqizo ukudla.

Izinzuzo izinhlanzi

Azisekho ihlaya uhlakaniphe kakhulu ukuthi labo njalo badle eziningi inhlanzi, ngesinye isikhathi isiqalo bakhazimula ebusuku. Yiqiniso, umbhedo, kodwa lokho okusanhlamvu yiqiniso kwale ndaba. wukuthi izinhlanzi umkhiqizo oluyigugu, equkethe isamba esikhulu phosphorus. Ukhuthaza amathambo namazinyo aqinile, kuthuthukisa mbono. Kodwa lokhu akulona element ewusizo kuphela, kuye ngokuthi ukwakheka ezihlukahlukene amavithamini namaminerali zingahluka.

Enye yezimfanelo eliyigugu kunawo wonke umkhiqizo wukuthi izinhlanzi kungenziwa kuphekwe ngezindlela ezahlukene. Fried, ngibhema, omisiwe, abilisiwe, usawoti - ke edliwayo cishe bonke abantu, Izimo kuncane, into esemqoka - do it kahle futhi ubukhulu kwesokudla. Ukudla okunomsoco - omunye izimo lapho isiqinisekiso isimo esihle sempilo.

Inzuzo phezu okunye ukudla inhlanzi

Lapho kuqhathaniswa neminye imikhiqizo, efana inyama, isilinganiso amafutha kanye kilojoule kusobala ohlangothini izinhlanzi, kodwa hhayi kuphela lokhu bokuphakama:

• ke ingagxila nganoma yisiphi isamba ngaphandle kokwesaba ukuvela isisindo okweqile;
• iphesenti eliphezulu amaprotheni, futhi izinga okusezingeni eliphezulu;
• esincane ezicutshini kusiza ukumuncwa.

Kodwa lokho akuyona yonke: iprotheni itholakala inhlanzi, ukubunjwa yayo enezinto eziningi ezibalulekile amino acid nomzimba womuntu. Ezinye izinhlobo imikhiqizo izinhlanzi izazi ngokuqondile elibekelwe iziguli. Ngokwesibonelo, e-red oily izinhlanzi mono- futhi okunamafutha polyunsaturated acid ayatholakala izinto eziningi ezinkulu, okuyinto ebaluleke kakhulu kubantu abane-isifo igazi, esimiso senhliziyo nemithambo yegazi kanye nesifo sikashukela.

Landzelela izakhi nezakhi

uhlu izinto ungaba umehluko kuye izinhlobo umkhiqizo, kodwa futhi ulwandle futhi umfula izinhlanzi fount amaminerali ewusizo nomzimba womuntu:

• zinc;
• fluoro;
• zethusi;
• phosphorus;
• selenium;
• magnesium;
• iodine;
• i-calcium.

zenyathi Red (salmon, trout, salmon, njll) ziphezulu ngensimbi polyunsaturated okunamafutha acid (i-omega-3 no-omega-6). Lesitshalo abamele zasolwandle aqukethe okudingwa ngumzimba iodine womuntu, esiza ngayo ukubhekana nokucindezeleka, kuthuthukisa yegilo indlala, kuqinisa inkumbulo.

Amavithamini, okuyiwona ayingxenye ebaluleke kakhulu

Yini Amavithamini eziqukethwe izinhlanzi? Thina ukuqokomisa abathandekayo ezinkulu:

• Nicotinic acid (uvithamini PP). Kuyinto esisemqoka umzimba womuntu, ukuntuleka vitamin PP avuse izifo ezihlukahlukene isikhumba futhi igazi. Lokhu kwaziswa Kunconywa abantu baye baba nezinkinga lapho sihlala esikhunjeni, kuyasiza ahlanze igazi, kuthuthukisa microcirculation, ezithuthukisa nokwenziwa nezinye izinto.
• B amavithamini iqhaza inhlangano ipheshana wokugaya ukudla ukuze isebenze kahle nokulawula zonke izinqubo of kokudla esiswini, ukulawula egazini lakho ushukela.
• Uvithamini A. Kuyinto umkhiqizo esisemqoka abantu zokuphila asebenzayo, ukungabi khona kubangela ukutubeka komzimba ngokushesha, ngenxa yalesi sizathu, umbono liwohloka, somile emlonyeni.
• Calciferol (vitamin D). Ngiphakathi inqubo exchange akuthathi indawo ngaphandle iqhaza lakhe, kuba enkulu ivuselela i-hormone zamagama, ke ngesivinini ukumuncwa kwe-calcium.

Uma sikhuluma onjani Vitamin izinhlanzi owandile lapha isahola A no D.

Amavithamini ezisebusweni izinhlanzi obomvu

Yini amavithamini iqukethe inhlanzi, usuwazi. Manje kubalulekile ukukhuluma mayelana nezinhlobonhlobo abomvu. Ukusetshenziswa njalo kubo ukudla kunciphisa ingozi yezifo umdlavuza kanye abanomfutho wegazi ophakeme, kuqinisa amasosha omzimba, kuvimbela iloli sezinzwa futhi ukugula kwengqondo.

Yini Amavithamini e izinhlanzi obomvu? Kuyinto CONCENTRATE izakhi, kuyaqabukela okutholakala kweminye imikhiqizo - ngamavithamini A, PP, E, B, D.

Enye impahla omuhle womkhiqizo: i khuluphele, aba maningi inzuzo, njengoba Omega-3 no-Omega-6 (acid) ngqo ukuvikela ulwelwesi cell ekulimaleni lokho, bandisa nokuphila futhi ngobusha.

Uma sikhuluma onjani Vitamin izinhlanzi sibaluleke kakhulu, kunzima ukuphendula ngokungananazi, njengoba izidingo umzimba ngamunye uhlukile. Kodwa iqiniso lokuthi izinhlanzi ungagcwalisa cishe noma yikuphi ukushiyeka, lokho ngokuqinisekile!

Kwezinye izinhlanzi amavithamini kakhulu

Ake sihlole, endaweni izinhlanzi ezingaphezu kuka amavithamini, kuyazuzisa umzimba womuntu.

Salmon. 100 g izinhlanzi ukunikeza Kunconywa kuyinsakavukela yansuku zonke ewusizo izakhi trace kanye amavithamini. Kuyinto ezifanele ukusetshenziswa nganoma iyiphi indlela: kancane nosawoti, omisiwe, ngibhema fresh.

Sea izinhlanzi - Akungabazeki omunye imikhiqizo eyigugu kakhulu. Izinhlobonhlobo ezithandwa kakhulu cod, burbot, walleye Pollock, cod nesafroni, i-hake. lokuhlala High amavithamini A, B, PP, A, E, D.

abameleli River (perch, Pike-perch, Pike, uhlobo lwenhlazi yasemfuleni, uhlobo lwenhlazi yasemfuleni, njll) - akusona ingabi yigugu umkhiqizo ukudla, kodwa ngenxa yezimo kwemvelo abampofu akuzona zonke izimo nazo zonke izindinganiso.

Popular futhi ezingabizi izinhlobo - a inhlanzi, perch, sardines, ulwe, kanye nabanye. Ezinye zazo zinhle ngefomu anosawoti, isibonelo, i-herring, sprat, abanye engcono ziqondakala emzimbeni womuntu abilisiwe noma okuthosiwe.

Vitamin D: yini inhlanzi?

Vitamin D omunye ethandwa kakhulu mayelana nomzimba womuntu, ukuntula kwayo zingaba imbangela yezifo ezihlukahlukene. Itholakala cishe zonke izinhlobo zezinhlanzi, kungakhathaliseki ukuthi kutholakala kuphi. Sibala izinhlobonhlobo abameleli fresh kanye saltwater, lapho lokuhlushwa uvithamini D, aphakeme:

• cod (ikakhulukazi isibindi inhlanzi, okuyinto zibhekwa njengesibiliboco);
• whiting;
• haddock.

Lolu hlu Lingase lihlanganise wonke amalungu salmon: salmon pink, chum salmon, trout. Ekuphetheni, kufanele nokho kuqashelwe ukuthi ukusetshenziswa ngokweqile kwezinhlanzi, ngalokho, kanye nanoma yimiphi eminye ukudla, ungaba lo mphumela obuhlungu nomzimba womuntu. Ukukhetha yanoma iluphi uhlobo, kubalulekile ukuba banake kwehlobo futhi ukubukeka. Fish ngokuvamile edayiswa anosawoti noma simisiwe. imikhiqizo usawoti ngokushesha ilahlekelwa ukunambitheka kwako ku engekho brine, khumbula lokhu.

Manje uyazi lapho Vitamin izinhlanzi owandile futhi kungani kunconywa ukudla. Hlala uphilile!