Izibonelelo ezi-10 eziGqwesileyo zeMpilo yeNtlanzi

Amagama Aphezulu Ebantwaneni

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Ngaba uyathanda ukutya kwaselwandle, ngakumbi intlanzi? Ukuba ewe, kukho iindaba ezimnandi kuwe! Ngaphandle kokonwabela ukutya okuluncuthu kwentlanzi, ngoku unezizathu ezingaphezulu kwezimbalwa zezempilo zokuba uzitye ngaphezulu!

Intlanzi yenye yezona zinto zisempilweni zokutya ezinokufumana izibonelelo zempilo. Igcwele izakha mzimba ezibalulekileyo nezibalulekileyo ezinje ngeprotein, ivithamin D, ikhalsiyam, ifosforasi, ngumthombo omkhulu wezimbiwa ezifana nentsimbi, zinc, iodine, nemagniziyam kunye ne potassium Intlanzi ikwangomnye wemithombo efanelekileyo yezondlo ezinje nge-omega-3 fatty acids. Oku kunceda ukugcina umzimba wakho uxhomekeke kwaye kunceda ekuphuhliseni umzimba kunye nokuphucula ukusebenza kwengqondo ^[1] .

Inkolelo endala yenkcubeko kwiindawo ezininzi zehlabathi, kubandakanya ne-India, ithi abantu abahlala kwimimandla eselunxwemeni bahlala bekrelekrele ngakumbi, banempilo engcono kunye nolusu olukhulu, kuba, ukutya kwabo okuyintloko yintlanzi ^[Mbini] . Le nkolelo isenokungabi yintsomi nje, njengoko uphando oluninzi lwenzululwazi lufumanise ukuba iintlanzi zinezibonelelo ezimangalisayo zempilo.

Faka iintlanzi ekutyeni kwakho yonke imihla kwaye uvune ezi zibonelelo zilishumi zilungileyo zezempilo ngoku.

Izibonelelo zezeMpilo zokutya iintlanzi

Ukutya iintlanzi akuchaphazeli nje isinqe sakho, kodwa kuyanceda nakwenye imisebenzi yomzimba kubandakanya ukukhula kwesibindi, ingqondo, njl., Kunye nokulawula ukulala kwakho. Ukutya iintlanzi yonke imihla kunokunciphisa umngcipheko kwezinye izifo, ngakumbi ezo zihambelana nentliziyo ^{[3] [4] [5]} .

1. Ithintela i-Alzheimer's

Uphononongo olupapashwe kwiJenali yeAmerican Medical Association ngo-2016, lwathi ukutya intlanzi rhoqo kuphucula into engwevu yengqondo yomntu ethintela ukonakala ngokukhawuleza kweeseli zengqondo kunye nokonakala kwemisebenzi yobuchopho ebudaleni, oko ke kuthintela isifo i-Alzheimer's.

2. Kunciphisa ingozi yesifo sentliziyo

Ngokophando olupapashwe kwiAmerican Journal Of Cardiology, ukutya iintlanzi rhoqo kunokuwunciphisa umngcipheko wezifo zentliziyo, njengoko i-omega-3 fatty acids efumaneka kwintlanzi inokugcina intliziyo yakho isempilweni ngokunciphisa i-triglycerides, ukunciphisa ukujiya kwegazi kunye nokunciphisa uxinzelelo lwegazi.

3.Unyanga uxinzelelo

Ukutya iintlanzi rhoqo kunokunceda ukuphucula amanqanaba ehomoni ye-serotonin kwingqondo, enokuthi inyange kwaye inciphise iimpawu ezinxulumene nokudakumba. Ngokunjalo, ubukho be-omega-3 fatty acids ikwavumelana nesi sibonelelo.

4. Ikhulisa impilo yamehlo

I-omega-3 fatty acids kwiintlanzi ziyaziwa ukuphucula impilo yamehlo, ngokondla izihlunu kunye nemithambo yamehlo ^[6] . Ukusetyenziswa rhoqo kwentlanzi kunokunceda ukuphucula umbono wakho kunye nokuthintela ukuqala kweengxaki ezinxulumene nombono.

5. Unyanga isifo samathambo

Njengoko bekutshiwo ngaphambili, iintlanzi zityebile kwi-omega-3 fatty acids ezinceda umzimba wakho ngeendlela ezahlukeneyo. Idlala indima ebalulekileyo ekunciphiseni iimpawu zesifo samathambo. Ubukho bevithamini E kwintlanzi nako kunegalelo kwesi sibonelelo sempilo ^[7] .

6. Ukunciphisa umngcipheko womhlaza

Ngokophando olupapashwe kwiAmerican Journal Of Clinical Nutrition, ukongeza iintlanzi kwindlela otya ngayo yonke imihla kunokunceda ukunciphisa umngcipheko weentlobo ezininzi zomhlaza ezifana nomhlaza wekolon, umhlaza womlomo, umhlaza womqala, umhlaza wepancreatic njl. I-omega-3 fatty acids kwiintlanzi inokuthintela ukuphindaphindeka okungaqhelekanga kweeseli ezinomhlaza ^[8] .

7. Ukuphucula umgangatho wokulala

Ukusetyenziswa rhoqo kwentlanzi kunceda ukuphucula umjikelo wakho wokulala ^[9] . Izifundo ezahlukeneyo ziye zalisekela ibango lokuba ukwanda kokusetyenziswa kweentlanzi kuphucule umgangatho wokulala kubantu abaninzi. Kungenxa yoxinzelelo oluphezulu lwevithamini D, enceda ekulaleni okungcono.

8. Yehlisa cholesterol

Iintlanzi eziqukethe i-omega-3 fatty acids ezinceda ekwehliseni i-LDL (embi) amanqanaba e-cholesterol emzimbeni. I-omega-3 fatty acids kwiintlanzi ziyaziwa ukunceda ukunciphisa amanqanaba e-cholesterol kunye nokuthintela i-cholesterol ekumeni emzimbeni ^{[10] [8]} .

9. Uthintela izifo ezenzekelayo

Izifundo ezahlukeneyo ziye zabonisa ukuba, ukutya iintlanzi ezinamanqatha yonke imihla kunokunceda ekuthinteleni izifo ezizimeleyo ezifana nohlobo 1 lweswekile. Umxholo ophezulu wevithamini D ofunyenwe kwiintlanzi unceda ekukhuseleni komzimba kunye ne-glucose metabolism ^{[Shumi elinanye]} .

10. Uthintela iimpawu ze-PMS

Abasetyhini abanengxaki yeempawu zangaphambi kokuya exesheni kufuneka babandakanye iintlanzi kukutya kwabo rhoqo. Kungenxa yobukho be-omega-3 fatty acids ethintela ukuba iimpawu zingenzeki ^[12] .

Iiresiphi ezinempilo zeentlanzi

1. I-salmon ye-Zesty eneebeet ezigcadiweyo kunye nesipinatshi

Izithako ^[13]

• I-beetroots ezincinci ezincinci, malunga ne-200g
• 1 tsp imbewu yekoriyanderi, ityunyuzwe kancinci
• 2 isalmon engenalusu
• I-2 kunye ne-frac12 ii-orenji ezincinci, i-zest ye-1 kunye nejusi yesiqingatha
• 3 tbsp imbewu yethanga
• 1 ikonofile
• 1 itswele ebomvu, ecoliweyo
• Amagqabi amane omntwana ohamba ngesipinatshi
• I-avokhado e-1, esisikiweyo esijiyileyo
• 1 tbsp ioli yeoli

Imikhombandlela

• I-oven yobushushu bube yi-180 ° C.
• Sika ii-beetroots kwiikota emva koko uphose ngeoyile ye-1/2 yeoyile kunye nembewu yekorianderi.
• Yongeza ixesha lokutya kunye nokugoqa njengepasile kwiphepha elikhulu le-foil.
• Bhaka malunga nemizuzu engama-45.
• Yongeza i-salmon, i-orange zest kwaye uyitshise ehovini kangangemizuzu eli-15.
• Gweba kakuhle igalikhi kwaye ushiye imizuzu eli-10.
• Yongeza igalikhi kwijusi yeorenji kunye neoyile eseleyo kunye nesinongo sokwenza isinxibo.
• Susa i-foil kwi-oven kwaye ususe intlanzi.
• Beka i-beetroot kwisitya kunye ne-anyanisi ebomvu, i-zest eseleyo ye-orange, imbewu yamathanga kunye namaqabunga esipinashi.
• Yiphosa kakuhle kwaye uyongeze kwiintlanzi.

Imiphumela

• Ezinye iintlanzi, ezinje nge-king mackerel, ukrebe, kunye ne-swordfish zinomxholo ophezulu we-mercury onokonzakalisa inkqubo yeemvakalelo yomntwana ongekazalwa okanye umntwana omncinci. ^[14] .
• Abongikazi kunye nabasetyhini abakhulelweyo akufuneki batye isixa esikhulu seentlanzi rhoqo.
• Izinto ezingcolisayo ezinje nge dioxin kunye neePCB zinxulunyaniswe nomhlaza kunye neengxaki zokuzala ^{[Shumi elinantlanu]} .

1. [1]UDaviglus, M., Sheeshka, J., kunye noMurkin, E. (2002). Izibonelelo zempilo ngokutya iintlanzi.Amazwana kwiToxicology, 8 (4-6), 345-374.
2. [Mbini]UTorpy, J. M., uLynm, C., kunye neglasi, R. M. (2006). Ukutya iintlanzi: izibonelelo zempilo kunye nomngcipheko. Jama, 296 (15), 1926-1926.
3. [3]IBurger, J., kunye neGochfeld, M. (2009). Iimbono zomngcipheko kunye nezibonelelo zokusetyenziswa kwentlanzi: Ukhetho lomntu ngamnye ukunciphisa umngcipheko kunye nokunyusa izibonelelo zempilo.Uphando lokusingqongileyo, 109 (3), 343-349.
4. [4]IHarris, uWS (2004). Uncediso lweoyile yentlanzi: ubungqina bezibonelelo zempilo. Ijenali yezonyango yaseCleveland, 71 (3), 208-221.
5. [5]I-Verbeke, W., Sioen, I., Pieniak, Z., Van Camp, J., & De Henauw, S. (2005). Umbono wabathengi ngokuchasene nobungqina benzululwazi malunga nezibonelelo zezempilo kunye nomngcipheko wokhuseleko ekusebenziseni iintlanzi Isondlo sezempilo sikarhulumente, 8 (4), 422-429.
6. [6]IPatterson, J. (2002). Intshayelelo -Ukuthelekiswa komngcipheko wokutya: ukulinganisela umngcipheko kunye nezibonelelo zokusetyenziswa kwentlanzi.
7. [7]UKnuth, B. A., A. Connelly, N., Sheeshka, J., kunye noPatterson, J. (2003). Ukujongwa kwesibonelelo sempilo kunye nolwazi lomngcipheko wezempilo xa utya iintlanzi ezibanjiswe kwimidlalo Uhlalutyo lomngcipheko: Ijenali yeLizwe, 23 (6), 1185-1197.
8. [8]UBrunner, E. J., Jones, P. J., Friel, S., kunye noBartley, M. (2008). Iintlanzi, impilo yabantu kunye nempilo yaselwandle: imigaqo-nkqubo yokungqubana. Ijenali yamazwe ngamazwe ye-epidemiology, 38 (1), 93-100.
9. [9]UNettleton, uJ. A. (1995). I-Omega-3 fatty acids kunye nempilo. InOmega-3 fatty acids kunye nempilo (iphe. 64-76). Isipringi, iBoston, MA.
10. [10]UHuang, T. L., Zandi, P. P., Tucker, K. L., Fitzpatrick, A. L., Kuller, L. H., Fried, L. P., ... & Carlson, M. C. (2005). Izibonelelo zeentlanzi ezinamanqatha kumngcipheko we-dementia zinamandla kwabo bangenayo i-APOE ε4 Neurology, 65 (9), 1409-1414.
11. [Shumi elinanye]UTuomisto, J. T., Tuomisto, J., Tainio, M., Niittynen, M., Verkasalo, P., Vartiainen, T., ... kunye noPekkanen, J. (2004). Uhlalutyo lomngcipheko wokutya isalmon esefama. Isayensi, 305 (5683), 476-477.
12. [12]UPieniak, Z., Verbeke, W., kunye noScholderer, J. (2010). Iinkolelo ezinxulumene nempilo kunye nolwazi lwabathengi njengezinto ezichaza ukusetyenziswa kweentlanzi. Ijenali yokutya kwabantu kunye ne-dietetics, 23 (5), 480-488.
13. [13]BBD Ukutya okufanelekileyo. (nd). Iiresiphi ezinempilo zeentlanzi [Iposti yeBlog]. Ukufunyanwa kwakhona, https://www.bbcgoodfood.com/recipes/collection/healthy-fish
14. [14]IMaslova, E., Rifas-Shiman, S. L., Oken, E., Platts-Mills, T. A., kunye neGolide, D. R. (2019). Amanqatha e-asidi ekukhulelweni kunye nomngcipheko wokuziva uziva ungenakunyanzeliswa kunye neziphumo zokuphefumla ebuntwaneni.Izilwanyana ze-Allergy, i-Asthma kunye ne-Immunology, i-122 (1), 120-122.
15. [Shumi elinantlanu]IGrandjean, P., Lederman, S. A., kunye neSilbergeld, E. K. (2019). Ukusetyenziswa kweentlanzi ngexesha lokukhulelwa. IJAMA yabantwana, 173 (3), 292-292.

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