Inhlanzi Kungokunye kokudla okubaluleke kakhulu ekudleni kwezingane, ngoba kungumthombo wezakhi ezibalulekile zokukhula nokukhula ebuntwaneni. Noma kunjalo, zonke izinhlobo zezinhlanzi azinconywa ngokulinganayo ezinganeni. Ukwazi ukuthi yiziphi izinhlanzi ezingcono kakhulu zezingane kuzokusiza ukuthi uhlelele ukudla kwezingane zakho ngendlela enempilo kakhulu.
Yize kungukudla okunempilo kakhulu, izinhlobo ezahlukahlukene zezinhlanzi ziqukethe izakhamzimba nezinto ezingaba yingozi ngezigaba ezahlukene zempilo. Isibonelo esicacile yisimo sezinhlanzi ezinkulu, kusukela aqukethe inani elikhulu le-mercury nezinye izinsimbi kusinda. Lezi zinto ziyingozi kokubili ebuntwaneni nasesikhathini sokukhulelwa.
Ngaphezu kohlobo lwezinhlobo zezinhlanzi, lapho ukhetha uhlobo oluhle kakhulu kubalulekile ukubheka izingqinamba ezifana namathambo. Konke lokhu kungenza ukuthenga izinhlanzi ezinhle kakhulu zezingane kube nzima kakhulu. Ngakho-ke, thina sikusiza khetha izinketho ezinhle kakhulu ngalezi zeluleko.
Inhlanzi emhlophe noma inhlanzi eluhlaza okwesibhakabhaka?
Imvamisa kunokungabaza kokuthi izinhlanzi ezimhlophe noma izinhlanzi eziluhlaza okwesibhakabhaka zikulungele yini ukudla kwezingane. Lokhu kujwayelekile, ngoba abantu abaningi abazi ukuthi bahlukanise kanjani kahle ukuthi yiziphi izinhlanzi eziluhlaza okwesibhakabhaka noma yiziphi ezimhlophe. Okuthile kunengqondo ngoba kunezinhlobo eziningi zezinhlanzi. Noma kunjalo, izinhlanzi ezisetshenziswe kakhulu kulula ukuzibona, isibonelo:
- Inhlanzi eluhlaza okwesibhakabhaka: phakathi kwezinhlanzi ezidliwe kakhulu eziluhlaza okwesibhakabhaka kukhona izinhlanzi zasolwandle, ama-anchovies, i-dogfish, i-swordfish, i-salmon, i-tuna, i-mackerel, i-bonito ne-pomfret. Phakathi kwezinhlanzi eziluhlaza okwesibhakabhaka kunezinhlobo ezithile ezibhekwa njengamafutha amancane, njenge-sea bass, i-sea bream, i-sea bream, i-trout noma i-mullet ebomvu.
- Inhlanzi emhlophe: the hake, cod, iqhude, i-sea bream, i-turbot noma i-monkfish.
Inhlanzi engcono kakhulu yezingane
Njengoba kunconywe odokotela bezingane, ezinyangeni zokuqala zokudla okuhambisanayo, kufanele kudliwe izinhlanzi ezimhlophe. Okusho ukuthi, cishe kusukela ezinyangeni eziyisithupha noma eziyisi-6 ubudala futhi ngokwethulwa kokudla, kungcono ukuqala ngezinhlanzi ezingacoleka kalula, njenge-hake noma iqhude. Inani lezinhlanzi ezinconyiwe kulesi sigaba sokuqala ngu 3-4 ama-servings ngeviki.
Kuyanconywa futhi ukufaka okunye kwalokhu kufakwa kwenhlanzi kwenye yezinhlanzi eziluhlaza okwesibhakabhaka, njalo ukhetha encane ngoba ilinganiselwe ngokudla okunempilo, njengama-sardine noma ama-anchovies. Vele, ngesamba esincane kakhulu futhi uqaphele kakhulu ngameva. Kusukela eminyakeni engu-3, izingane zingadla zonke izinhlobo zezinhlanzi, yize kunomkhawulo omningi maqondana nezinhlanzi ezinkulu eziluhlaza okwesibhakabhaka.
Ngakho-ke, izinhlanzi ezingcono kakhulu zezingane kungaba yilezo ezinikeza amaprotheni asezingeni eliphakeme. Injani i-omega 3 i-asidi enamafutha ebalulekile umzimba ongayihlanganisi uqobo. Izinhlanzi eziqukethe lolu hlobo lomsoco izinhlanzi eziluhlaza okwesibhakabhaka, esimweni sezingane, ezelulekwa kakhulu ngama-salmon, ama-sardine noma ama-anchovies.
Qaphela kakhulu amathambo ezinhlanzi
Ngokuqondene nezinhlanzi ezimhlophe, kungashiwo ukuthi zonke izinhlobo zalolu hlobo lwezinhlanzi ziphilile ezinganeni, ngakho-ke kufanele kube njalo thatha ezinye izingqinamba lapho ukhetha ezifanele kakhulu. Isibonelo, ezinye izinhlobo zezinhlanzi zinenqwaba yezinsipho ezincane, eziyingozi kakhulu ngenxa yobunzima bokuzisusa.
Inyama eseduze nomgogodla ophakathi nendawo yiyona engaba namathambo amancane kakhulu ezinhlanzini eziningi, ngakho-ke kungakuhle kakhulu ukukhetha izinkalo. Unga futhi ohamba ngenhlanzi efriziwe, ngoba lokhu kudla akulahli izakhiwo Ngamakhaza. Ngisho nokufaka izinhlanzi ezingeni lokushisa eliphansi kuyanconywa ukuqeda ama-anisakis ezinye izinhlanzi ezingaba nawo.
Kunoma yikuphi, inhlanzi iwukudla kwekhwalithi enhle yokudla okunempilo lokho kufanele kube khona ekudleni kwezingane kusukela zisencane.