Tsopano, zakudya zambiri zamtengo wapatali sizitchuka: zimakhulupirira kuti zimayipitsa thanzi komanso zimapweteka. Komabe, pali zosiyana pa lamulo lililonse. Mmodzi mwa iwo ndi nsomba zonenepa. Nsomba zoterezi zimathandiza popewera mtima ndi matenda opatsirana, popeza omega-3 ndi omega-6 fatty acids zomwe zimapezeka m'menemo zimathandiza kuchepetsa mafuta m'thupi, zomwe zimakhudza mtima kwambiri, kuchepetsa chiopsezo cha matenda operewera kwa anthu okalamba. Kuwonjezera pamenepo, kugwiritsa ntchito mitundu ya nsomba za mafuta kumawonjezera kukumbukira ndi kulingalira, komanso kungachepetse chiopsezo cha kuchepa kwaumtima.
Mitundu ya nsomba zonenepa
Nsomba yowopsya imakhala m'madzi ozizira ndi mitsinje. Sizowonongeka kuti siimadzimitsa m'madzi amphamvu, imakhala ndi mpweya wa mafuta womwe umateteza ziwalo za mkati. Nsomba zoterozo, mafuta okhutira amasiyana ndi 8 mpaka 20% a misala onse. Nsomba zamadzi zosiyanasiyana zimakhala ndi:
- halibut;
- nelma (kudutsa mawonekedwe);
- chinook (kupyolera mu mawonekedwe);
- sardine;
- saury;
- makulu;
- Osathenia;
- Limodzi;
- tuna.
Nsomba zam'madzi zokhala ndi mafuta ndizo zowonjezera zogona - i.e. monga nthawi zonse amakhala mumitsinje, ndipo osasambira kumadzi pambuyo pa zaka zina zam'mbuyo - sturgeons ndi salmonids, koma pali mitundu ina:
- mitundu yokhala ndi nsomba za sturgeon;
- Baikal omul - makamaka, nsomba ya m'nyanja, imalowa mitsinje pokhapokha pokhapokha;
- nelma (mitundu yamoyo);
- mtsinje lamprey;
- mtsinje wa mtsinje.
Oimira awa a supuni ya nsomba ndi oposa caloric kuposa abale awo ochepa "odyetsedwa bwino," komabe, musadzitsutse nokha chisangalalo, muwabwezere iwo. Ngakhale iwo omwe ali pa zakudya zochepa , amatha kupereka magawo 2-3 a nsomba zonenepa pamlungu. Kuwonjezera apo, 150-200 magalamu a nsomba zamtunduwu zimaphimba pa mlungu uliwonse zomwe thupi la munthu limafunikira pa omega-3 ndi omega-6 acids.