Ifarashi ifarashi, izwi kandi nka "scad" cyangwa "jack mackerel", ni ifi isanzwe iboneka mu mico myinshi yo guteka ku isi.Aya mafi mato, amavuta ahabwa agaciro kubera uburyohe bukungahaye, tangy hamwe ninyama zoroheje, bigatuma ikundwa mubakunda ibiryo byo mu nyanja ndetse nabatetsi.Ariko usibye kuryoha, mackel ifarashi irimo intungamubiri zikomeye kandi ni amahitamo meza kubashaka kongeramo proteine nziza kandi irambye mumirire yabo.
Usibye poroteyine, mackerel ifarashi ikungahaye kuri acide ya Omega-3.Aya mavuta meza azwiho inyungu nyinshi mubuzima, harimo kugabanya gucana, gushyigikira ubuzima bwumutima, no kunoza imikorere yubwonko.Kwinjiza amafarashi mackel mumirire yawe nuburyo bwiza bwo kongera omega-3 gufata no gushyigikira ubuzima muri rusange.
Byongeye kandi, mackerel ifarashi ni isoko nziza ya vitamine nyinshi n’imyunyu ngugu, harimo vitamine D, vitamine B12, seleniyumu na fosifore.Vitamine D ni ingenzi ku buzima bw'amagufwa no mu mikorere y’umubiri, mu gihe vitamine B12 nayo ifite akamaro mu mikorere y’imitsi no kubyara ingufu.Selenium ni antioxydants ikomeye ifasha kurinda umubiri imbaraga za okiside, mugihe fosifore ningirakamaro mubuzima bwamagufwa no guhindagurika kwingufu.
Iyindi nyungu ya mackerel ni uko ari amahitamo arambye yo mu nyanja.Iyi fi ni myinshi mu bice byinshi byisi kandi akenshi ifatwa hakoreshejwe uburyo bwo kuroba bwangiza ibidukikije.Guhitamo ibiribwa byo mu nyanja birambye nka mackel ifarashi birashobora gufasha kugabanya ingaruka zuburobyi kubinyabuzima byo mu nyanja no gushyigikira ubuzima bwigihe kirekire bwinyanja.
Ku bijyanye no gutegura no kwishimira ifarashi ya mafarashi, hariho uburyo butabarika buryoshye bwo kwinjiza aya mafi yuzuye intungamubiri mubyo kurya byawe.Byaba byasya, bitetse cyangwa bikaranze, ifarashi ya makerel uburyohe bwinshi hamwe nuburyo bwiza butuma iba ibintu byinshi bihuza neza hamwe nibimera bitandukanye, ibirungo hamwe nisosi.Irashobora kuryoherwa wenyine nkamasomo yingenzi, ikongerwamo isupu hamwe nisupu kugirango wongere uburyohe na proteyine, cyangwa gukoreshwa muri salade na sandwiches kugirango uhitemo ibiryo byoroshye kandi byiza.
Muri make, ifarashi ya makeri ni ifi yuzuye intungamubiri zifite akamaro kanini mubuzima.Kuva muri poroteyine nyinshi kugeza kuri acide ya omega-3 ya vitamine na vitamine za minerval na minerval, mackel ifarashi ni amahitamo meza kubashaka gushyigikira ubuzima rusange n'imibereho myiza.Byongeye kandi, kuramba kwayo bituma ihitamo ibidukikije byangiza ibidukikije kubakunda inyanja.Ubutaha rero ushakisha uburyo bwiza bwa poroteyine bwiza kandi buryoshye, tekereza kongeramo amafarashi mackel kuri menu yawe.
Igihe cyo kohereza: Ukuboza-13-2023