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Tsawg-calorie ntses rau poob phaus. Yees duab
Dietitians cais cov ntses lean yog cov zaub mov noj qab haus huv, uas yuav tsis ua rau rog rog. Cov khoom no suav nrog ntau yam khoom noj uas muaj calorie tsawg. Cov ntses muaj cov protein zoo, uas muaj cov amino acids tsim nyog rau tib neeg lub cev. Ntses muaj li ntawm 15% protein, B vitamins, iodine, phosphorus, selenium, calcium.
Cov ntses hom twg yog qhov tsim nyog rau kev noj zaub mov tsawg
Nrog kev noj zaub mov tsis muaj calorie, koj tuaj yeem noj 150-200 g ntawm cov ntses tsis muaj rog ib hnub, npaj ib lub tais los yog ci los ntawm nws. Koj tsis tuaj yeem noj cov ntses fatty, smoked thiab salted ntses, caviar, kaus poom zaub mov. Cov roj cov ntsiab lus ntawm cov ntses yog ib qho tseem ceeb qhia uas characterizes cov khoom. Txhawm rau kom tsis txhob yuam kev nrog kev xaiv, koj yuav tsum paub tias qib twg yog rog tsawg.
Cov roj cov ntsiab lus ntawm cov ntses ncaj qha nyob ntawm nws ntau yam, nrog rau lub caij nyoog. Tib hom ntses muaj rog ntau thaum lub sij hawm spawning
Nyob ntawm cov ntsiab lus rog, ntses tau muab faib ua peb pawg: - ntau hom rog (muaj ntau dua 8% rog); - fatty ntau yam (los ntawm 4 mus rau 8% rog); - ntshiv ntau yam (rog muaj txog li 4%).
Cov rog muaj xws li: - eel, - stellate sturgeon, - catfish, - herring, - mackerel, - Caspian sprat, - saury. Lawv cov ntsiab lus calorie yog 180-250 kilocalories ib 100 grams.
Cov ntses muaj roj tsawg nrog cov ntsiab lus calorie nruab nrab ntawm 120-140 kilocalories ib 100 grams: - chum salmon, - hiav txwv bream, - liab salmon, - herring, - hiav txwv bass, - trout, - crucian carp.
Cov ntses tawv nqaij: - cod, - haddock, - navaga, - pollock, - silver hake, - pollock, - Arctic cod, - xiav whiting, - dej perch, - pike, - bream, - flounder, - mullet, - crayfish tsev neeg ; - shellfish.
Cov ntsiab lus calorie ntawm cov ntses no tsuas yog 70-90 kilocalories ib 100 grams. Lawv tuaj yeem noj txhua hnub thaum noj zaub mov.
Hom ntses twg yog qhov zoo tshaj plaws
Cov khoom noj ntses tshaj plaws yog cod. Nws muaj 18-19% protein, 0,3-0,4% rog, nws muaj yuav luag tsis muaj roj cholesterol. Pollock nyob rau hauv tsis muaj txoj kev inferior nyob rau hauv cov zaub mov muaj nqis. Nyob rau hauv cov nqe lus ntawm saj, nws yog txawm softer tshaj cod. Hais txog cov khoom noj muaj txiaj ntsig thiab saj, pollock thiab xiav whiting yog ze rau cod.
Txawm tias muaj tseeb hais tias qee hom ntses (mackerel, herring, sprat) muaj ib tug loj npaum li cas ntawm cov roj, lawv tseem noj qab nyob zoo, vim hais tias lawv yog qhov chaw ntawm unsaturated fatty acids Omega-3.
Navaga muaj coarser thiab tsis qab nqaij; nws muaj txog li 1,4% rog. Flounder nqaij yog heev qab, tsis muaj cov pob txha me nyob rau hauv nws, protein nyob rau hauv flounder yog hais txog 14% -18%. Halibut nqaij muaj los ntawm 5 mus rau 22% rog, 15-20% protein, nws yog siv rau kev npaj ntawm maj mam salted thiab balyk khoom.
Cov ntses dej ntsev muaj iodine ntau dua li cov ntses dej. Nws yog qhov tsim nyog rau kev noj zaub mov zoo, nws yog cov khoom lag luam zoo heev uas tsis yog tsuas yog iodine xwb, tab sis kuj tseem muaj bromine thiab fluoride. Muaj kaum npaug ntau dua li cov nqaij. Txawm li cas los xij, piv rau cov nqaij, ntses muaj hlau tsawg dua.
Cov ntses muaj roj tsawg thiab muaj roj tsawg los ntawm tsev neeg carp yog qhov muaj txiaj ntsig zoo rau lub cev: - carp, - tench, - bream, - crucian, - asp, - carp, - ide, - silver carp. Cov ntses no yog qhov zoo ntawm cov vitamins thiab ua tiav cov protein.
Tsis tas li ntawd, tsis txhob hnov qab tias ntshiv, cov ntses uas muaj calorie tsawg yog tsim rau cov neeg uas muaj mob plab, tab sis yog li xav kom poob phaus.