na kifi"Engraulidae" na iyali kifi anchovyYana da wadata a duka dandano da abubuwan gina jiki. Karamin nau'in kifi ne amma yana ba da adadi mai yawa na furotin, kitse masu lafiyan zuciya da mahimman bitamin da ma'adanai a kowane hidima.
kasa "amfani da lahanin anchovy", "Protein darajar anchovy", "Properties na anchovy", "bitamin a cikin anchovy" za a tattauna batutuwa.
Menene Amfanin Anchovy?
Ya ƙunshi Omega 3 fatty acid
Omega 3 fatty acidYana da mahimmancin fatty acid wanda ke taka rawa a cikin komai daga lafiyar zuciya zuwa aikin kwakwalwa. Bincike ya nuna cewa waɗannan kitse masu lafiya na iya shafar sarrafa nauyi, lafiyar ido, haɓaka tayin da rigakafi.
AnchovyGiram 60 na nutmeg yana samar da milligrams 951 na omega 3 fatty acids, don haka yana da kyau tushen waɗannan mahimman fatty acid.
Duk da yake babu jagororin adadin da ake buƙata kowace rana, yawancin ƙungiyoyin kiwon lafiya sun ba da shawarar haɗakar da 3-250 milligrams na DHA da EPA, nau'i biyu na omega 500 fatty acids.
Ƙungiyar Zuciya ta Amirka ta ba da shawarar cin abinci mai kitse guda biyu a kowane mako ko shan man kifi don biyan buƙatun omega-3 fatty acid.
yana ƙarfafa ƙasusuwa
kifi anchovyYana ba da ƙimar abinci mai gamsarwa don matakai masu mahimmanci kamar ƙarfafa kasusuwa.
alli Yana da mahimmanci don kiyaye tsarin kwarangwal mai ƙarfi. Hasali ma, kashi 99 cikin XNUMX na sinadarin calcium da ke jikinmu ana samun su ne a cikin kashi da hakora.
bitamin K Har ila yau, mahimmanci ga lafiyar kashi, wasu nazarin sun nuna cewa zai iya hana karaya kuma yana taimakawa wajen kula da ma'adinan kashi.
gram 60 fari Sabis 10 na taimakawa wajen kula da lafiyar kashi ta hanyar samar da kashi 7 na sinadarin calcium da ake bukata na tsawon yini da kashi XNUMX na abin da ake bukata na bitamin K a kullum.
Yana da kyakkyawan tushen furotin
Samun isasshen furotin yana da mahimmanci ga lafiya mai kyau.Protein yana ginawa da gyara nama, yana samar da muhimman enzymes da hormones a cikin jiki, wani muhimmin sashi ne na kasusuwa, tsokoki, guringuntsi da nama.
Cin abinci mai gina jiki yana taimakawa wajen kula da matakan sukari na jini na yau da kullun, yana hana asarar tsoka da ke da alaƙa da shekaru, da haɓaka asarar nauyi.
gram 60 adadin furotin anchovy Yana da gram 13. Idan kun ci shi tare da sauran abinci masu wadatar furotin a cikin yini, zaku iya biyan bukatun furotin na yau da kullun cikin sauƙi.
Yana da tasiri mai amfani akan zuciya
Kowa ya san cewa zuciya tana daya daga cikin muhimman gabobi. Yana fitar da jini a ko'ina cikin jiki, yana ba da kyallen takarda tare da iskar oxygen da mahimman abubuwan gina jiki da suke buƙata.
AnchovyYana da tsarin gina jiki mai ban sha'awa kuma ya ƙunshi yawancin bitamin da ma'adanai waɗanda zasu iya taimakawa wajen kare lafiyar zuciya.
mslniacinYana rage triglyceride da cholesterol, abubuwa biyu masu haɗari ga cututtukan zuciya.
Omega 3 fatty acid kuma yana kiyaye lafiyar zuciya ta hanyar rage kumburi, rage cholesterol da hawan jini.
a cikin Jarida ta Amurka na Clinical Nutrition a wani nazari, fariAn gano cewa selenium, wani sinadari da ake samu a cikin abinci, na iya rage hadarin kamuwa da cututtukan zuciya.
Taimakawa rage nauyi
Anchovysuna da ƙananan adadin kuzari amma suna da yawa a cikin furotin, bitamin, da ma'adanai.
Protein, hormone yunwakarbaYana taimakawa wajen rage ci ta hanyar rage matakan. Wani bincike da aka gudanar a shekara ta 2006 ya gano cewa karin kumallo mai gina jiki yana rage ghrelin sannan kuma yana rage yawan zubar ciki don kara samun gamsuwa.
a cikin Jarida ta Amurka na Clinical Nutrition A cikin wani binciken Ostiraliya da aka buga a Ostiraliya, cin abinci mai gina jiki mai gina jiki na mako 12 ya kusan ninka asarar nauyi idan aka kwatanta da ƙarancin abinci mai gina jiki a cikin mata masu lafiya.
Ƙananan adadin kuzari da yawan furotin fariTaimakawa wajen rage kiba ta hanyar cika shi.
Kifin mercury ƙananan ne.
Yayin da kifi ke da lafiya kuma abinci mai amfani, cin da yawa yana ƙara haɗarin gubar mercury.
Mercury wani ƙarfe ne mai nauyi wanda kifi ke sha. Lokacin da muke cin kifi, muna kuma shayar da mercury da ke cikinsa.
Yawan adadin mercury na iya zama haɗari kuma har ma yana haifar da lahani ga yara ko jarirai. Don haka, mata masu ciki sau da yawa.mackerelAna ba da shawarar a guji wasu kifaye masu yawan mercury, kamar kifi, shark da swordfish.
Amfanin cin anchoviesƊayan su shine ƙananan abun ciki na mercury. Anchovy,mafi ƙarancin adadin mercury tsakanin kifiYana da ɗayan mafi kyawun sinadarai, yana mai da shi zaɓi mai aminci da abinci mai gina jiki.
Taimakawa gyaran jiki da gyaran sel
mai arziki a cikin furotin fariAn san shi don amfana da aiki da inganci na ƙwayar sel, gyaran gyare-gyaren nama da sake girma.
Abinci mai gina jiki mai yawa kuma yana taimakawa wajen haɓaka asarar nauyi, kula da matakan sukari na jini, da kuma gina ƙashi, tsoka, guringuntsi, da nama. Gabaɗaya, yana iya zama babban haɓaka ga ikon jiki don warkar da kansa.
Yana kare lafiyar ido
AnchovyYana da wadata a cikin bitamin A, wanda ke kare lafiyar ido. A cikin International Journal of Ophthalmology da Ophthalmology Rahoton bincike da aka buga ya nuna cewa anchovy yana da tasirin kariya daga ci gaba da tsananin glaucoma. Yana hana macular degeneration da cataracts, don haka ku ci anchoviesYana da kyau ga lafiyar ido.
Yana da wadataccen ƙarfe
Anchovy Yana da wadataccen ƙarfe. zuwa Ma'aikatar Lafiya da Sabis na Jama'a na Amurka Kowane gram 20 na kifin sabo, irin su anchovies, yana ba da gudummawar kashi 12 cikin 5 na adadin ƙarfe da aka ba da shawarar yau da kullun ga maza da kashi XNUMX na mata, a cewar binciken.
Iron yana ƙara yawan iskar oxygen da zagayawa a cikin jiki. Har ila yau yana taimaka wa sel su samar da makamashi mai yawa kuma fararen jini suna kashe kwayoyin cuta, don haka suna kare jiki daga cututtuka.
Yana hana guba
Daya daga cikin manyan hatsarori da ke tattare da cin kifi da yawa shi ne yawan sinadarin mercury da sauran gubar muhalli wadanda galibi ake samun su a jikinsu.
Ƙananan kifaye suna da ƙarancin guba mai yawa, musamman saboda ɗan gajeren rayuwarsu, don haka suna samar da yawancin fa'idodin sinadirai iri ɗaya tare da ƙara ƙarancin guba a jiki fiye da manyan kifi.
Yana kula da lafiyar thyroid
Sabis ɗaya na anchovies ya ƙunshi 31 micrograms (mcg) na selenium. Ya kamata matasa da manya su sami 55 mcg na selenium kowace rana. Wani bincike daga shekarun 1990 ya nuna cewa selenium wani bangare ne na enzyme wanda zai iya kunna thyroid. Ƙarin bincike kuma ya nuna cewa ƙarancin selenium na iya haifar da matsalolin thyroid.
Yana hana cutar Alzheimer
A cikin wani binciken Makarantar Kiwon Lafiya ta Harvard, masu bincike sun gano cewa wadanda suka ci mafi yawan omega 3 fatty acids. Cutar AlzheimerSun sami ƙananan matakan furotin beta-amyloid, alamar
Yana da dorewa
Anchovy Sabanin kifin da ake kiwon noma da kuma maganin kashe qwayoyin cuta, ana kama shi daga daji har ma ana ɗaukarsa ɗaya daga cikin nau’in kifin da ya fi ɗorewa, wanda ke baiwa kifin da ake noma damar samar da fa’idodin kiwon lafiya da yawa ba tare da damuwa da illolinsa ba.
adadin kuzari a cikin anchovies Yana da ƙarancin furotin, lafiyayyen kitse da yawan abubuwan gina jiki. Abincin gram 60 yana da abubuwan gina jiki masu zuwa:
94.5 kcal
13 gram na furotin
4.4 grams na mai
9 milligrams na niacin (kashi 45 DV)
30.6 micrograms na selenium (44 bisa dari DV)
2,1 milligrams na baƙin ƙarfe (12 bisa dari DV)
113 milligrams na phosphorus (11 bisa dari DV)
0.2 milligrams na riboflavin (10 bisa dari DV)
104 milligrams na calcium (10 bisa dari DV)
0.2 milligrams na jan karfe (8 bisa dari DV)
31.1 milligrams na magnesium (8 bisa dari DV)
1.5 milligrams na bitamin E (7 bisa dari DV)
5.4 micrograms na bitamin K (7 bisa dari DV)
0.4 micrograms na bitamin B12 (7 bisa dari DV)
245 milligrams na potassium (7 bisa dari DV)
1.1 milligrams na zinc (kashi 7 DV)
0.1 milligrams na bitamin B6 (5 bisa dari DV)
Menene Illolin Kifin Anchovy?
Wasu mutane na iya zama masu rashin lafiyan jiki ko masu hankali, don haka waɗannan mutanen ku ci anchoviesya kamata a guje wa. Idan kun fuskanci mummunan bayyanar cututtuka kamar itching, kurjin fata ko wahalar numfashi bayan cin kifi, ya kamata ku daina cin abinci kuma ku tuntubi likita.
Bugu da ƙari, ya kamata mata masu juna biyu su kula da shan mercury don hana jinkirin girma da lahani na haihuwa.
kifi anchovy ya ƙunshi ƙananan adadin mercury kuma yana da aminci don cinyewa a matsakaicin adadin lokacin daukar ciki amma ya kamata a iyakance shi zuwa sau ɗaya zuwa biyu a mako a matsayin wani ɓangare na abinci mai kyau da daidaitacce.
danyen anchovy kar a ci abinci. sabo anchovy Idan kin samu sai ki dafa shi sosai kafin a ci shi don kashe kwayoyin cutar da kuma kare illar da suke da ita a lafiyarsu.
A sakamakon haka;
kifi anchovy, Yana da yawa a cikin furotin, omega 3 fatty acids, da mahimman bitamin da ma'adanai. Sinadaran da take bayarwa suna taimakawa wajen rage nauyi, kiyaye lafiyar kashi da kare zuciya. Yana da yawa kuma yana da ƙarancin mercury.
