Hapana anokakavara nekuti iyo hove inobatsira. Zvechokwadi, nekuda kwehuwandu hwayo hwekudya kwepamusoro, hove dzine simba rakakura pamutumbi wose. Muzvigadzirwa zvehove, iyo yechokwadi yehutano yakavanzwa yakavanzwa: mapuroteni anochera zvikuru, mafuta acid, vitamini D uye zvakasiyana-siyana zvemaminerari, zvakadai seIodine, selenium, fluoride, magnesium, calcium. Saka, kuumbwa uye chikafu chekudya kwehove uye zvigadzirwa zvehove ndiyo musoro wekutaurirana kwemazuva ano.
Zvinotoshamisa ndezvokuti kuumbwa kwehove nyama kunobva pane zvinhu zvakawanda, zvakadai semhando, makore, rudzi rwezvokudya, nzvimbo yemunhu. Zvisinei, chero zvakadaro, hove chinhu chinokosha chikafu chekudya. Izvo zvikamu zveprotini muzvigadzirwa zvehove (1957-1982%) zvakakwirira kwazvo pane nyama yemhuka, izvo zvinokura kuti zviurawe. Mafuta anowanikwa anenge 5% chete, uye mapuroteni (anoshanda protein) uye muganhu wekakinhydrate yemuviri anokwana 27%. Hapana chimwe chigadzirwa chezvokudya chinogona kupa muviri wemunhu ine michina yakawanda panguva imwe chete. Uye, iyo iyo inonyorerwa nyore nyore uye haisi kuwedzera mafuta akawanda.
Hove dzinogona kugoverwa muzvipenyu zvakasiyana-siyana zvichibva (hove dzegungwa, hove dzemvura yakachena), kana nehuwandu hwemafuta. Hove dzegungwa dzakapfuma mumafuta kupfuura hove dzinogara mumvura mitsva, uye naizvozvo dzine mazamu akawanda omega-3. Muhove dzegungwa, mamwe iodine, asi mune hove yemvura yakachena, kupfuura phosphorus - chinhu chakakosha pakushanda kweuropi. Zvakare, hove yetsvina inowedzera caloric, kunyange ichikoshesa pamusoro pemvura. Hezvino izvo zvakasarudzwa zvehove zvinoratidzika sezviri maererano nezviratidzo zvinokosha:
Kubvira:
- hove dzegungwa: saumoni, mackerel, tuna, herring, halibut, cod, sprat, Baltic herring uye vamwe
- Hove yemvura yakachena: bream, catfish, carp, carp, trout, tench, roach, sturgeon, zander nevamwe
Namafuta zvakagadzirwa:
- hove dzakasvibiswa: hake, cod, tilapia, gungwa, kerguelen, tench, pike, pollock, pangasius, bream, roach.
- mashizha-ehove hove: trout, rwizi rwechitsuwa, carp, flounder.
- mafuta ehove: halibut, saumoni, eel, tuna, herring, mackerel, sardines, sprats.
Chii chinokosha kwatiri hove uye hove zvigadzirwa?
Omega-3 fatty acids
Muviri unonyanya kukosha muhove ndiyo mafuta acids emhuri ye omega-3. Muhove yakakodzwa unogona kuwana boka rezvidimbu zvakashata zvinopisa metabolism uye metabolism yemunhu. Zvakakosha kuziva kuti hove dzemaodzanyemba kwegungwa dzine zvinyorwa zvinokosha kupfuura maodzanyemba. Aya maawa anowanikwa muhove chete. Mune michero yezvokudya zvinogadzirwa nemafuta anokwanisa kuwana analogue -alpha-linolenic acid (linseed, rapeseed, mafuta e-soybean), asi ane zvishoma zvishoma zvinobatsira mumuviri. Chii chinopa muviri omega-3 acid inowanikwa muhove?
- nenzira inobatsira kuchinja mwoyo yemavhudhi, inodzivirira pakuumbwa kwe atherosclerotic plaques
- kuderedza njodzi yemwoyo rhythm disorders, kudzivirira kurwisa myocardial infarction, kuderedza ropa coagulability
- zvinokurudzira kugadzirwa kwevasodilator nitrogen, iyo inosimudzira ropa kuerera uye inoderedza kuwedzera kweropa
- inotungamirira kukuwedzera muhuwandu hwe "zvakanaka" cholesterol, inokurudzira kudzorerwa kwehutano muhuwandu hwecholesterol muropa
- kuderedza ngozi yekenza
- zvakakosha pakuonekwa kwakanaka kweganda, vhudzi, misumari
- kuita sechirwere chinopesana nezvinokonzera kupisa, izvo zvinokosha kune vanhu vanotambura neArthritis, gout
- iyo inofanirwa kuitira kushanda kwakakodzera kwemasimba uye zvirwere zvekuzvidzivirira
- kukurudzira kuwedzera kwekugadzirwa kwe serotonin - hormone yemafungiro akanaka
Ko zvinyorwa izvi zvinobatsira zvakadini zvinoratidzika sehove uye hove dzegungwa? Saka, saumini - 1.8 g / 100 g, sardines - 1.4 g / 100 g, mackerel - 1.0 g / 100 g, tuna - 0.7 g / 100 g, halibut - 0, 4 g / 100 g, cod - 0.1 g / 100 g, mussels - 0.7 g / 100 g, oysters - 0.5 g / 100 g, shrimps - 0.3 g / 100 g. , tilapia - chete inenge 0.08 g / 100 g.
Iodine
Chimwe chinhu chinonyanya kukosha mukugadzirwa kwehove uye zvigadzirwa zvehove, izvo zvinoita kuti chikafu chavo chiwedzere, iodine. Ichi chinhu chakakosha zvikuru chekushanda kwakanaka kwemuviri, sezvo ichi chikamu chemhomoni yekemikari. Vanoshandisa metabolism mumuviri, vanoita kuti kukura kwayo, kusasuka, thermogenesis, basa rinoenderana nehurongwa hwehutano uye huropi. Iodine inobatsira kupisa kwekoriyamu mumuviri, inovandudza kugadzika kwezvibereko uye inoiisa zvakanyatsonaka mune zvikamu izvo zvinozvidikanwa zvikuru. Kushayikwa kweododhi kunotungamirira kune zvirwere uye nzira dzisingagadziriswi muhutachiona hwetachiona. Nhamba yeIodine mumuviri inobata kuumbwa kwekuda, kufungisisa kwepfungwa (kana kudzokera shure), kukosha kwayo kunogona kutungamirira kunonoka pakugadzirwa kwepanyama uye kwepfungwa, kusaparara, cretinism. Kubvisa iodine kubva pakudya (uye kubva kune hove kunyanya) kunoderedza ngozi idzi dzimwe nguva.
Selenium
Selenium chimwe chimwe chinhu chakakosha muhove uye zvigadzirwa zvehove. Kubwinya kwayo kunonyanya kukwirira (50-80%), uye zviri mukati mechikafu zvinobva pane zvinyorwa zve selenium munzvimbo yavo yekukura kana nzvimbo. Selenium inhengo ye antioxidant basa, saka inodzivirira muviri kubva pakukwegura, uye inewo kudzivirirwa kunopesana nekenza. Selenium inokoshawo pakugadzirisa kushanda kwemashure, ichi chikamu chemakemikari mumasero matsvuku eropa uye zvinodikanwa pakukura nekugadzirwa kwechirongwa ichi. Kusakwana kweSenienium kunounza zviratidzo zvakadai sekushaya simba, kushaya mwoyo kana kukura kwekukura kwevana. Mune nzvimbo iyo zvinyorwa zve selenium mumamiriro ekunze zvakanyanya kudarika vanhu vanonyanya kuderedza zvakanyanya senienium, kune migumisiro yakadai sevhudzi rakarasika, misumari, kuparadzwa kweganda. Nhamba ye selenium iri muhove duku, asi yakawanda sezvinodiwa nemuviri wevanhu mumutambo. Kana, chokwadi, hove dzakanga dzisingadyi zvimwe senienium-ine zvokudya, izvo zvaizotungamirira kune zvakanyanya zve selenium muzvigadzirwa zvekupedzisira zvehove.
Viatin D
Nehovewo inobva kune vitamini D, iyo inonyanya kukosha mubasa remarumbo, itsvo nemapfupa. Mumatumbo, kunwa kwe calcium uye phosphorus zvinokurudzirwa, izvo zvinobatsira kusimudzira mapfupa uye kunokonzera kugadzirisa kwakakwana kwemasaga. Kushaikwa kwevhitamini D kunogona kukanganisa mafupa muvana (rickets) uye kuvanhu vakuru (osteoporosis, osteomalacia). Zvarinotaura muhove zvinoenderana namafuta: halibut - 5 μg / 100 g, saumoni - 13 μg / 100 g, mackerel - 5 μg / 100 g, sardines - 11 μg / 100 g, tuna - 7,2 mcg / 100 g, herring - 19 mcg / 100 g.
Calcium
Iyo yakawanda kwazvo yekasiki inowanikwa mumapfupa ehove. Saka, kana uchida calcium, tenga minced hove. Iyo inokera kubva kune zvitunha zvose zvehove pamwe nemapfupa, kuitira kuti calcium imomo ichange ichinyanyisa. Ichi chinhu chakakosha nokuda kwehutachiona hwemitsipa, masimba, chimiro chepfungwa chemazuva ose uye inenge yakakodzera mamiriro ekuchengetedza mararamiro emararine mumuviri. Kushaya kwekasiki kunowanzoonekwa neziso rakashama: matambudziko nemapfupa nemazino, pamwe chete nemisasa inowanzoitika uye kuputika kwehasha. Kuti calcium ishandiswe nyore nyore nemuviri, zvakakosha kuva nemavitamini D uye chiyero chakafanana chechi chinhu ichi kusvika phosphorus (1: 1). Ndicho chikonzero nei hove nemiti yemichero ndiyo yakanakisisa mutengesi we calcium. Vane zvose zvinoshandiswa kuti vaone kuti calcium yakanyatsopindira uye ndiyo yakakosha zvikuru mumuviri.
Magnesium
Nehove dzinobatawo magnesium. Kudyiwa kwayo, sezvakaitwa nekamisiyumu, kunoda mamiriro akasiyana. Kuvapo kwemafuta kunodiwa kuitira kuti magnesium inogona kushandiswa nemasero ezvomukati. Izvi zvinokosha kumapfupa, kutya, mwoyo, masimba masimba uye muviri masimba ekugadzirwa. Magnesium inobatanidzwa mune metabolism ye-carbohydrate, calcium, sodium, potassium, phosphorus, vitamini uye inokanganisa kushandiswa kwevanhu vanodzvinyirira. Saka, kana chikafu chiri mishoma mishonga ine magnesium, pane kuora mwoyo, kusagadzikana kwematambudziko uye masiscular systems, masaisai emasisipo, kushungurudzika. Zvinyorwa zviri muhove zvinotevera: cod - 5 mg / 100 g, halibut - 28 mg / 100 g, saumini - 29 mg / 100 g, mackerel - 30 g / 100 g, sardines - 31 g / 100 g. tuna - 33 g / 100 g, herring - 24 g / 100 g.
Pasinei nehuwandu hwehutano hwakakosha uye huwandu hwehuveve hwehove uye zvigadzirwa zvehove, kushandiswa kwehove munyika yedu kune 13 kg chete. per capita pagore. Kuenzanisira: maJapan anodya hove dzinenge 80 kg. munhu mumwe nomumwe pagore, Germans, Czechs neSlovaks - 50 kg, French, Spain, Lithuanians - 30-40 kg.