ityhuna enkonkxiweyo yeyona nto ithandwayo kwi-pantry, eyaziwa ngokulula kwayo kunye nokuguquguquka. Kodwa abantu abaninzi bayazibuza: ngaba ityhuna enkonkxiweyo isempilweni? Impendulo nguewe onamandla, oneengcinga ezibalulekileyo.
Okokuqala nokuphambili, ityhuna enkonkxiweyo ngumthombo ogqwesileyo weprotheyini. Ukutya okukodwa kunokubonelela malunga ne-20 grams yeprotheyini, iyenza ibe lukhetho olukhulu kwabo bafuna ukonyusa iprotheni yabo ngaphandle kokutya iikhalori ezigqithisileyo. Oku kuyenza ithandeke kakhulu kwiimbaleki, iingcali ezixakekileyo, naye nabani na ofuna ukutya okukhawulezayo.
Ukongeza kwiprotheni, ityhuna enkonkxiweyo ityebile kwizondlo ezibalulekileyo. Iqulethe i-omega-3 fatty acids, eyaziwayo ngeenzuzo zabo zempilo yentliziyo. I-Omega-3s inokunceda ukunciphisa ukuvuvukala, ukunciphisa uxinzelelo lwegazi, kunye nokuphucula impilo yonke ye-cardiovascular. Ngapha koko, ityhuna enkonkxiweyo ngumthombo olungileyo weevithamini kunye neeminerali, kubandakanya i-vitamin D, i-selenium, kunye neevithamini ze-B, zonke ezidlala indima ebalulekileyo ekugcineni impilo yonke.
Nangona kunjalo, kukho imiba yezempilo ekufuneka igcinwe engqondweni. I-tuna ekhonkxiweyo ingaba ne-mercury, isinyithi esinzima esinokuba yingozi kwixabiso elikhulu. Kucetyiswa ukunciphisa ukusetyenziswa, ngakumbi kubasetyhini abakhulelweyo kunye nabantwana abancinci. Ukukhetha ityhuna ekhanyayo, enemigangatho ephantsi ye-mercury xa kuthelekiswa ne-albacore okanye ityhuna emhlophe, inokuba lukhetho olukhuselekileyo.
Xa ukhetha ityhuna enkonkxiweyo, khangela iinketho ezipakishwe emanzini kunokuba ioli yokunciphisa i-calorie intake. Ukongeza, qwalasela iimpawu ezibeka phambili uzinzo kunye nokusebenzisa iindlela zokuloba ezinenkathalo.
Ukuqukumbela, ityhuna enkonkxiweyo inokuba lulongezelelo olusempilweni ekutyeni kwakho xa isetyenziswe ngokumodareyitha. Isiqulatho sayo seprotheyini ephezulu, izondlo eziyimfuneko, kunye nokulula kwenza kube lukhetho lokutya oluxabisekileyo, ukuba nje ukhumbula amanqanaba emercury. Yonwabele kwiisaladi, iisandwich, okanye izitya zepasta kwisidlo esinesondlo esikhawulezayo nesilula ukusilungiselela.
Ixesha lokuposa: Nov-08-2024