Ehove nezvokudya zvomugungwa: muviri ukoshi. Hove: makemikari anoumba, zvikomborero nokuda muviri

Kuti kutarisa nyanzvi mumitambo uye zvakakodzera, kunzwa kukuru uye anofara, kushamiswa yakapoteredza runako uye vechidiki, zvakakodzera kuitisa nzira dzakarurama muupenyu. Chinokosha zuva nezuva zvataidya, pakusarudza icho chigadzirwa chiri kufungwa caloric uye muviri ukoshi. Hove - mutungamiriri panyaya iyi, saka inozivikanwa kwayo muviri maitiro, vhitamini-vapfumi sezvamunoita uye kwazvo kuravira.

hove Zvechokwadi?

Izvi zvinogona kutaura kwemaawa. Muviri kukosha hove uye vasiri hove zvomugungwa riri airemekedzwa yose kuvonga nyika padura muviri kuti huri mazviri. Chekutanga, pane zvakawanda mavhitamini: A liposoluble uye D, H uye PP, uyewo vamiririri rese B. Chechipiri, hove ipi anozvikudza pamberi kwayo Zvinoumba calcium, potassium, magnesium, fluorine, ayodhini, mhangura, simbi . Chechitatu, ayo mafuta harisi chete dzisingakuvadzi, asi kunotobatsira kune muviri. Ane kunobatsirawo basa pfungwa uye kumwoyo. hove Marine ane zvakawanda mafuta kupfuura rwizi. Rinewo yakawanda ayodhini. Asi Freshwater kwemarudzi zvakawanda phosphorus, zvakafanira kuti kushanda kwouropi.

Fish mapuroteni zvakawanda zvinobatsira pane ishamwari wawo nyama zvigadzirwa. Zvinonzi nyore ozeyewa, hazvina haakonzeri kufundumwara mudumbu nezvimwe chaihwo kusanzwa. Ehove nezvokudya zvomugungwa zvine zvakawanda kubatsira acids, antioxidants, makemikari uye zvicherwa.

Zvinoitika pamuviri

Mamiriro utano hwedu kazhinji sei chigadzirwa kuti tinoshandisa, uyewo yaro muviri ukoshi. Fish Somuenzaniso, akatendeka shamwari yakanaka nechipi, aifara manzwiro uye zvakanaka. ehupfumi ayo:

• Kunodzivirira paumbwe atherosclerotic plaques, rabvisa ropa midziyo remafuta akawandisa zvakaipa, inodzora kweropa.
• A kunobatsirawo kwemwoyo, kunotadzisa panowanikwa mwoyo kurwiswa uye shamhu.
• Lowers BP nokuda kweiyi senitrogen iyo dilates midziyo ropa uye kunoita ropa riyerere zvakanaka.
• It chinhu Anti-anogumbura mumiririri, izvo zvinokosha vanhu vachitambura kubva gout, hosha yemajoini nezvimwe zvirwere.
• Sezvineiwo kunoderedza ngozi kenza uye zvimwe malignancies.

Mukuwedzera, hove anovandudza mamiriro nembambo, bvudzi uye ganda. Inoita zvirwere simba uye akaomarara, asi chinokurwadzai kugadzirwa kemikari mufaro - kweserotonin.

The Zvinoumba hove

Zvichienderana uwandu chipo kwemapurotini, kwemafuta uye makabhohaidhiretsi uye anowedzera muviri kukosha hove. The tafura pazasi haangogumiri kuvapo zvinokosha zvinhu, asi marudzi akasiyana mafuta iyi anobatsira chigadzirwa. Nhamba anopiwa paavhareji 100 magiramu.

Zvinofanira kucherechedzwa kuti makabhohaidhiretsi nehove, anenge hapana. A zvishomanana huwandu aripo chete sprats uye goby. Uyezve, zvinokosha kutaura oga mazai, izvo zvinovaka muviri chaizvo uye mafuta. Maererano zviratidzo izvi, zviri zvikuru mberi mhando dzakawanda hove.

zvakanakira zvomugungwa

Vanodawo chaizvo yakakwirira muviri ukoshi. Ehove nezvokudya zvomugungwa - kwakanaka, zvakatipoteredza noushamwari uye utano kudya. Somuenzaniso, ari Squid. Mumwe zana giremu hovea ine 18% mapuroteni uye 4% mafuta. Mafuta zviri chidimbu ichi - 110 kcal. Kazhinji Squid pakuyera kutengeswa nechando. Achigadzirira semifinished zvakakwana defrosted, bvisa firimu kubva ayo nomumativi kubika mu acharungwa mvura isina anopfuura 5 maminitsi. Rakafanana magadzirirwo rokugadzirira uye magakanje. Panzira, ivo kunyange zvikuru kuti nhamba - 96 chete macalorie muzana zana magiramu. Nezvitanhatu kubva muzana gakanje nyama kugara mapuroteni, 3.5% - mafuta.

Kufunga zvakadaro chinokosha zvokudya sezvo muviri kukosha ehove nezvokudya zvomugungwa, unogona kukanganwa pamusoro kuti shrimp - yaanofarira chibereko ruzhinji vakuru nevana. Vane zvinoshamisa gastronomic uye kuravira unhu. Kuti shrimp - tsime ayodhini uye zvicherwa. 100 magiramu of chigadzirwa - 19% mapuroteni, 2% mafuta uye 95 kcal. Mussels mafuta zvinotova yakaderera: 50 kcal. Ivo zvinobatsira chaizvo kuti varwere atherosclerosis. The dzinodyiwa zvikamu vanewo 9% mapuroteni uye 1,5% mafuta.

Other zvomugungwa

Kana oysters, vari akapfuma mapuroteni: mureza stogrammovoy mugove - 17.5% kubva maatomu akafanana ichi chinokosha. Fat shoma - 2 chete magiramu. Mafuta zviri chidimbu ichi 88 macalorie delicacy. Seafood inobatsira chaizvo: nyika yaizivikanwa muviri kukosha. Hove ndiyo inonaka pamwe chizi uye miriwo, uye oysters vari kuvapowo. Asi lobsters uye lobsters zvakanakisisa adya nyoro saradhi. Panzira, vari zvakakwana kunosimbisa mapfupa edu uye meno, vane kunobatsirawo pamusoro mamiriro tsandanyama. Muviri kukosha zvakafanana mune oysters.

Kusiyana nemamwe gungwa scallops kare ane mune sezvamunoita dzavo mamwe makabhohaidhiretsi 3%. Uyewo, mumwe magiramu zana chigadzirwa ane 17% mapuroteni uye 2% mafuta. Mafuta - 92 kcal. Kudya scallops, unogona normalize rako muviri uye ropa remafuta akawandisa mumatunhu. Chimwe dzinonakidza Chokwadi ndechokuti zvomugungwa zvinowanzodavirwa kushandiswa kwete chete pane kubika asiwo zvizoro. The mushoma kubva nyama scallops kazhinji inova inokosha chezvinonhuwira mumakenduru kuti chiso - zvavo akapfuma sezvamunoita akanaka chaizvo nezvainoita nehurumende kunyange jikichira ganda.

Izvi vanoda kuziva

Chemical marongerwo uye muviri ukoshi hove nokuda kwayo zviri anobatsira zvinoriumba. Ivo haringanzi dzakanaka. Pasinei neizvi, zvinobatsira ehupfumi zvinogona yekudyidzana kuderedzwa kana zvigadzirwa zvakakodzera kuchengetwa. Nokufamba kwenguva, mashoko mafuta nehove vanotanga oxidize - risingafadzi kwakanaka, ruvara shanduko, raparadzwa kuravira. Yeuka kuti chinonyanya inonaka uye nderamafuta ndivo vamiririri pemvura nyika, umo mafuta kugutsikana haisi kukwirira, uye avhareji. Izvi halibut, Sturgeon, knot.

Kana kutenga ehove nezvokudya zvomugungwa vanofanira kuteerera zviratidzo zvakadai: freshness, uwandu uye hunhu mafuta Zvinoumba mapuroteni, kuvapo mapfupa vavo nzvimbo, huwandu mvura iri nyama, chaizvo ehupfumi. Uyu kuputsika chaizvo zvigadzirwa yaida kungwarira kukurukurwa uye zvakakodzera kubika. Vane pesvedzero chaizvo nezvainoita nhamba, zvichiita iwe tetepa uye akanaka. The zvokudya nyore irreplaceable pollock uye hake, Pike, kabhu, knot, Catfish, bream uye knot. Sezvo mafuta nehove vakaderera-utsotso, ivo yokuita zvinoitwa muviri pasina dambudziko.