10 Ubwino Waumoyo Wa Nsomba

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Kodi mumakonda zakudya zam'madzi, makamaka nsomba? Ngati inde, pali nkhani yabwino kwa inu! Kupatula kusangalala ndi chakudya chokoma cha nsomba, tsopano muli ndi zifukwa zingapo zokuthandizani kuti muzidya zambiri!

Nsomba ndi chimodzi mwazakudya zabwino kwambiri zomwe zingakhale ndi thanzi labwino. Yodzaza ndi michere yofunikira komanso yofunikira monga protein, vitamini D, calcium, phosphorous, ndi gwero lalikulu la mchere monga iron, zinc, ayodini, magnesium ndi potaziyamu. Nsomba ndi chimodzi mwazinthu zabwino kwambiri zopangira michere monga omega-3 fatty acids. Izi zimathandiza kuti thupi lanu likhale lowonda komanso kumathandizira pakukula kwa thupi ndikusintha magwiridwe antchito azidziwitso ^[1] .

Chikhulupiriro chachikale m'maiko ambiri, kuphatikiza India, chimati anthu omwe amakhala m'mbali mwa nyanja amakhala anzeru kwambiri, amakhala ndi thanzi labwino komanso khungu lawo, chifukwa chakudya chawo chachikulu ndi nsomba ^[ziwiri] . Chikhulupiriro chimenechi sichingakhale nthano chabe, monga momwe kafukufuku wambiri wasayansi apezanso kuti nsomba zimapindulitsa modabwitsa.

Onjezerani nsomba muzakudya zanu tsiku ndi tsiku ndikututa maubwino 10 athanzi tsopano.

Ubwino Wathanzi La Kudya Nsomba

Kugwiritsa ntchito nsomba sikuti kumangokhudza m'chiuno mwako, komanso kumathandizira pantchito zina zathupi kuphatikiza kukula kwa chiwindi, ubongo, ndi zina, komanso kuwongolera kugona kwanu. Kudya nsomba tsiku lililonse kumachepetsa chiopsezo cha matenda ena, makamaka okhudzana ndi mtima ^{[3] [4] [5]} .

1. Imaletsa Alzheimer's

Kafukufuku wofalitsidwa mu The Journal Of American Medical Association mu 2016, adati kudya nsomba pafupipafupi kumawongolera imvi yaubongo wamunthu yomwe imalepheretsa kufulumira kwama cell amubongo ndikuwonongeka kwa magwiridwe antchito aubongo mukamakalamba, motero kupewa matenda a Alzheimer's.

2. Kuchepetsa matenda a mtima

Malinga ndi kafukufuku wofalitsidwa mu American Journal Of Cardiology, kudya nsomba pafupipafupi kumachepetsa chiopsezo cha matenda amtima kwambiri, monga omega-3 fatty acids omwe amapezeka mu nsomba amatha kuteteza mtima wanu pochepetsa ma triglycerides, kuchepetsa magazi kuundana ndi kutsitsa kuthamanga kwa magazi.

3. Amathana ndi kukhumudwa

Kugwiritsa ntchito nsomba pafupipafupi kumatha kuthandizira kukulitsa timadzi ta serotonin muubongo, womwe umatha kuthana ndi kuchepetsa zizindikilo zokhudzana ndi kukhumudwa. Momwemonso, kupezeka kwa omega-3 fatty acids kumathandizanso pantchito imeneyi.

4.Amalimbitsa thanzi la diso

Omega-3 fatty acids mu nsomba amadziwika kuti apititsa patsogolo thanzi la maso, mwa kudyetsa minofu ndi mitsempha ya maso ^[6] . Kugwiritsa ntchito nsomba pafupipafupi kumathandizira kukonza masomphenya ndi kupewa kuyambika kwamavuto okhudzana ndi masomphenya.

5. Amachiza nyamakazi

Monga tanenera kale, nsomba zimakhala ndi omega-3 fatty acids omwe amathandiza thupi lanu m'njira zosiyanasiyana. Zimathandiza kwambiri kuchepetsa zizindikiro za nyamakazi. Kupezeka kwa vitamini E mu nsomba kumathandizanso panthawiyi ^[7] .

6. Amachepetsa chiopsezo cha khansa

Malinga ndi kafukufuku wofalitsidwa mu American Journal Of Clinical Nutrition, kuwonjezera nsomba pazakudya zanu tsiku ndi tsiku kumatha kuchepetsa mavuto amitundu yambiri ya khansa monga khansa ya m'matumbo, khansa ya pakamwa, khansa yapakhosi, khansa ya kapamba ndi zina. Omega-3 fatty acids mu nsomba amatha kuteteza kufalikira kosazolowereka kwama cell a khansa ^[8] .

7. Zimasintha kugona bwino

Kugwiritsa ntchito nsomba pafupipafupi kumathandizira kuti muzigona mokwanira ^[9] . Kafukufuku wosiyanasiyana adatsimikizira kuti kuchuluka kwa nsomba kumathandizira kuti anthu ambiri azigona mokwanira. Ndi chifukwa cha kuchuluka kwa vitamini D, komwe kumathandiza kugona mokwanira.

8. Amachepetsa cholesterol

Nsomba zokhala ndi omega-3 fatty acids omwe amathandiza kutsitsa mafuta a LDL (oyipa) a cholesterol mthupi. Omega-3 fatty acids mu nsomba amadziwika kuti amathandiza kuchepetsa mafuta m'thupi komanso kuteteza cholesterol kuti isapangidwe m'thupi ^{[10] [8]} .

9. Zimapewa matenda omwe amadzichotsera okha

Kafukufuku wosiyanasiyana adanenanso kuti, kudya nsomba zamafuta tsiku lililonse kumatha kuthandiza kupewa matenda amthupi okha monga mtundu wa 1 shuga. Vitamini D wambiri wopezeka mu nsomba amathandizira chitetezo chamthupi ndi kagayidwe ka shuga ^{[khumi ndi chimodzi]} .

10. Imaletsa zizindikiro za PMS

Amayi omwe ali ndi vuto la msambo ayenera kuphatikiza nsomba m'zakudya zawo pafupipafupi. Ndi chifukwa cha kupezeka kwa omega-3 fatty acids omwe amalepheretsa zizindikirazo ^[12] .

Maphikidwe A nsomba Zathanzi

1. Zesty ya salon yokhala ndi beets wokazinga & sipinachi

Zosakaniza ^[13]

• Beetroots ang'onoang'ono 4, pafupifupi 200g
• 1 tsp coriander mbewu, mopepuka wosweka
• 2 nsomba yopanda khungu
• 2 & frac12 malalanje ang'onoang'ono, 1 ndi madzi a theka
• 3 tbsp mbewu zamatungu
• 1 adyo clove
• 1 anyezi wofiira, wodulidwa bwino
• 4 odzaza manja sipinachi masamba
• 1 peyala, yolimba kwambiri
• 1 tbsp mafuta a maolivi

Mayendedwe

• Kutentha kotentha mpaka 180 ° C.
• Dulani nyemba muzipinda kenako ndikuponya ndi 1/2 tbsp mafuta ndi mbewu za coriander.
• Onjezerani zokometsera ndikukulunga ngati phukusi papepala lalikulu.
• Kuphika kwa mphindi 45.
• Onjezani nsomba, zest lalanje ndikuziwotcha mu uvuni kwa mphindi 15.
• Dulani bwinobwino adyo ndikusiya mphindi 10.
• Onjezani adyo ku madzi a lalanje ndi mafuta otsala ndi zokometsera kuti muveke.
• Chotsani zojambulazo mu uvuni ndikuchotsani nsomba.
• Ikani beetroot mu mbale ndi anyezi wofiira, zotsalira zotsalira za lalanje, mbewu za dzungu ndi masamba a sipinachi.
• Ponyani bwino ndikuwonjezera ku nsomba.

Zotsatira zoyipa

• Nsomba zina, monga king mackerel, shark, ndifishfish zili ndi mankhwala enaake owopsa omwe amatha kuwononga dongosolo lamanjenje la mwana wosabadwa kapena mwana ^[14] .
• Amwino ndi amayi apakati sayenera kudya nsomba zambiri pafupipafupi.
• Zowononga monga ma dioxin ndi ma PCB amalumikizidwa ndi mavuto a khansa komanso kubereka ^{[khumi ndi zisanu]} .

1. [1]Daviglus, M., Sheeshka, J., & Murkin, E. (2002). Thanzi limadya kudya nsomba. Ndemanga pa Toxicology, 8 (4-6), 345-374.
2. [ziwiri]Wopusa, J. M., Lynm, C., & Glass, R. M. (2006). Kudya nsomba: maubwino azaumoyo ndi zowopsa Jama, 296 (15), 1926-1926.
3. [3]Burger, J., & Gochfeld, M. (2009). Malingaliro owopsa ndi phindu lakugwiritsa ntchito nsomba: Zosankha za munthu aliyense kuti achepetse chiwopsezo ndikuwonjezera mapindu azaumoyo Kufufuza zachilengedwe, 109 (3), 343-349.
4. [4]Harris, W. S. (2004). Mafuta owonjezera a nsomba: umboni wothandiza kuumoyo. Cleveland Clinic magazini yazachipatala, 71 (3), 208-221.
5. [5]Verbeke, W., Sioen, I., Pieniak, Z., Van Camp, J., & De Henauw, S. (2005). Lingaliro la ogula motsutsana ndi umboni wasayansi wonena za maubwino azaumoyo komanso ngozi pazotetezedwa ndikudya nsomba.
6. [6]Pezani nkhaniyi pa intaneti Patterson, J. (2002). Mau Oyambirira - chiopsezo chofananako pazakudya: siyanitsani zoopsa ndi phindu la nsomba.
7. [7]Knuth, B. A., A. Connelly, N., Sheeshka, J., & Patterson, J. (2003). Kuyeza phindu pazaumoyo wathanzi mukamadya nsomba zomwe zagwidwa pamasewera Kuyesa Kwangozi: An International Journal, 23 (6), 1185-1197.
8. [8]Brunner, E. J., Jones, P. J., Friel, S., & Bartley, M. (2008). Nsomba, thanzi la anthu komanso thanzi lam'madzi: mfundo zowombana Magazini yapadziko lonse lapansi ya matenda opatsirana, 38 (1), 93-100.
9. [9]Nettleton, J. A. (1995). Omega-3 fatty acids ndi thanzi. InOmega-3 fatty acids ndi thanzi (pp. 64-76). Mphukira, Boston, MA.
10. [10]Huang, T. L., Zandi, P. P., Tucker, K. L., Fitzpatrick, A. L., Kuller, L. H., Fried, L. P., ... & Carlson, M. C. (2005). Ubwino wa nsomba zamafuta pachiwopsezo cha matenda aumisili ndi champhamvu kwa iwo omwe alibe APOE ε4 Neurology, 65 (9), 1409-1414.
11. [khumi ndi chimodzi][Nkhani yaulere ya PMC] [Adasankhidwa] [Cross Ref] Tuomisto J., Tuomisto J., Tainio M., Niittynen M., Verkasalo P., Vartiainen T., & Pekkanen J. (2004). Kuwunika koopsa pakudya nsomba zam'munda. Sayansi, 305 (5683), 476-477.
12. [12]Pieniak, Z., Verbeke, W., & Scholderer, J. (2010). Zikhulupiriro zokhudzana ndi zaumoyo komanso chidziwitso cha ogula monga zomwe zimapangitsa kuti nsomba zizidya. Journal of zakudya zaumunthu ndi ma dietetics, 23 (5), 480-488.
13. [13]BBD Chakudya chabwino. (nd). Maphikidwe athanzi abwino [Blog post]. Kuchokera ku, https://www.bbcgoodfood.com/recipes/collection/healthy-fish
14. [14]Maslova, E., Rifas-Shiman, S. L., Oken, E., Platts-Mills, T. A., & Golide, D. R. (2019). Mafuta amchere ali ndi pakati komanso chiopsezo chazovuta zakuthira ndi zotsatira zakupuma muubwana. Ziwopsezo za Matenda, Phumu & Immunology, 122 (1), 120-122.
15. [khumi ndi zisanu]Grandjean, P., Lederman, S. A., & Silbergeld, E. K. (2019). Kugwiritsa Ntchito Nsomba Pakati pa Mimba. JAMA Pediatrics, 173 (3), 292-292.

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