o ka i'a"“Engraulidae” ʻohana iʻa heʻiHe waiwai i ka ʻono a me nā meaʻai. He ʻano iʻa liʻiliʻi ia akā hāʻawi i ka nui o ka protein, nā momona olakino a me nā huaora a me nā minela koʻikoʻi i kēlā me kēia lawelawe.
lalo "pono a me nā pōʻino o ka anchovy", "waiwai protein o ka anchovy", "nā waiwai o ka anchovy", "nā huaora i ka anchovy" e kūkākūkā ʻia nā kumuhana.
He aha nā pono o ka Anchovy?
Kiʻekiʻe i ka Omega 3 fatty acids
ʻO ka Omega 3 fatty acidsHe ʻakika momona koʻikoʻi e pāʻani i nā mea āpau mai ke olakino puʻuwai a hiki i ka hana lolo. Hōʻike nā noiʻi hiki i kēia mau momona maikaʻi ke hoʻopili i ka hoʻokele kaumaha, ke olakino maka, ka ulu ʻana o ka fetal a me ka pale ʻana.
AnchovyHāʻawi ka 60 grams o ka nutmeg i 951 milligrams o omega 3 fatty acids, no laila he kumu maikaʻi ia o kēia mau momona momona.
ʻOiai ʻaʻohe alakaʻi no ka nui e pono ai i kēlā me kēia lā, ʻōlelo ka hapa nui o nā hui olakino i ka hui pū ʻana o 3-250 milligrams o DHA a me EPA, ʻelua ʻano o ka omega 500 fatty acids.
Manaʻo ka ʻAhahui Puʻuwai ʻAmelika e ʻai i ʻelua ʻāpana iʻa momona i kēlā me kēia pule a i ʻole e lawe i ka aila iʻa e hoʻokō ai i nā pono momona momona omega-3.
hooikaika iwi
iʻa heʻiHāʻawi ia i kahi waiwai meaʻai ʻoluʻolu no nā hana koʻikoʻi e like me ka hoʻoikaika ʻana i nā iwi.
kalipuna He mea nui e hoʻomau i ka ikaika o ke kino iwi. ʻO ka ʻoiaʻiʻo, ʻo 99 ka nui o ka calcium i loko o ko mākou kino i loaʻa i ko mākou iwi a me nā niho.
ka huaora K He mea nui hoʻi no ke olakino iwi, ua hōʻike kekahi mau haʻawina e hiki ke pale i ka haʻihaʻi ʻana a kōkua i ka mālama ʻana i ka nui o ka mineral iwi.
60 grams heleuma Kōkua ka lawelawe ʻana i ka mālama ʻana i ke olakino o ka iwi ma o ka hāʻawi ʻana i 10 pakeneka o ka calcium e pono ai no ka lā holoʻokoʻa a me 7 pākēneka o ka pono o kēlā me kēia lā o ka huaora K.
He kumu maikaʻi ia o ka protein
He mea nui ka loaʻa ʻana o ka protein i ke olakino maikaʻi.kumuʻiʻo kūkulu a hoʻoponopono i ka ʻiʻo, hana i nā enzyme koʻikoʻi a me nā hormones i loko o ke kino, he mea koʻikoʻi o nā iwi, nā ʻiʻo, ka cartilage a me nā ʻiʻo.
ʻO ka ʻai ʻana i nā meaʻai protein kiʻekiʻe e kōkua i ka mālama ʻana i nā pae kōpaʻa maʻamau, pale i ka nalowale ʻana o ka ʻiʻo pili makahiki, a hoʻoikaika i ka pohō kaumaha.
60 grams ka nui o ka protein anchovy He 13 kalama. Inā ʻoe e ʻai iā ia me nā meaʻai momona ʻē aʻe i ka lā a pau, hiki iā ʻoe ke hoʻokō maʻalahi i kāu pono protein i kēlā me kēia lā.
Loaʻa nā hopena maikaʻi ma ka puʻuwai
Ua ʻike nā kānaka a pau ʻo ka puʻuwai kekahi o nā mea koʻikoʻi. Hoʻopā ia i ke koko a puni ke kino, hāʻawi i nā ʻiʻo me ka oxygen a me nā meaʻai nui e pono ai lākou.
AnchovyLoaʻa iā ia kahi moʻolelo meaʻai maikaʻi a loaʻa nā huaora a me nā minela e hiki ke kōkua i ka pale ʻana i ke olakino naʻau.
l.niakinaHoʻemi ia i ka triglyceride a me ka cholesterol, ʻelua kumu pilikia no ka maʻi puʻuwai.
ʻO ka Omega 3 fatty acids e mālama pono i ka naʻau ma o ka hoʻohaʻahaʻa ʻana i ka mumū, hoʻohaʻahaʻa i ka cholesterol a me ke koko.
ma ka American Journal of Clinical Nutrition i hoʻokahi haʻawina, heleumaUa ʻike ʻia ʻo ka selenium, kahi meaʻai ʻē aʻe i loaʻa i ka meaʻai, hiki ke hōʻemi i ka pilikia o ka maʻi puʻuwai.
Kōkua i ka lilo kaumaha
AnchovyHe haʻahaʻa ka calorie akā he kiʻekiʻe i ka protein, nā huaora, a me nā minela.
ʻO ka protein, ka hormone pōlolike kuhiKōkua ia i ka hōʻemi ʻana i ka ʻai ma ka hoʻohaʻahaʻa ʻana i nā pae. Ua ʻike ʻia kahi haʻawina i ka makahiki 2006 ʻo ka ʻaina kakahiaka nui-protein e hōʻemi ana i ka ghrelin a e hoʻolōʻihi hoʻi i ka hoʻokuʻu ʻana o ka ʻōpū e hoʻonui ai i ka māʻona.
ma ka American Journal of Clinical Nutrition I loko o kahi noiʻi Australian i paʻi ʻia ma Australia, ʻo ka ʻai ʻai protein kiʻekiʻe he 12 mau pule i ʻaneʻane pālua i ka pohō kaumaha ma mua o ka ʻai haʻahaʻa-protein i nā wahine olakino.
He haʻahaʻa ka calorie a he nui ka protein heleumaKōkua i ka lilo kaumaha ma ka mālama ʻana i ka piha.
He iʻa mercury haʻahaʻa.
ʻOiai ʻo ka iʻa he mau meaʻai olakino a maikaʻi hoʻi, ʻo ka ʻai ʻana i ka nui e hoʻonui i ka pilikia o ka make ʻana o ka mercury.
ʻO Mercury kahi metala kaumaha i hoʻomoʻa ʻia e ka iʻa. Ke ʻai mākou i ka iʻa, komo pū mākou i ka mercury i loko.
Hiki i nā kiʻekiʻe kiʻekiʻe o ka mercury ke pōʻino a hiki i ka hōʻino ʻana i nā neurological i nā keiki a i ʻole nā keiki pēpē. No laila, pinepine nā wāhine hāpai,ʻakaʻakaiManaʻo ʻia e pale aku i kekahi mau iʻa me ka nui o ka mercury, e like me ka iʻa, ka manō a me ka iʻa pahi.
Nā pōmaikaʻi o ka ʻai ʻana i ka anchoviesʻO kekahi o lākou ka haʻahaʻa o ka mercury. Anchovy,ka haʻahaʻa haʻahaʻa o ka mercury ma waena o nā iʻaLoaʻa iā ia kekahi o nā meaʻai maikaʻi loa, e lilo ia i mea palekana a me ka meaʻai.
Kōkua i ke kino a me ka hoʻoponopono cell
waiwai i ka protein heleumaUa ʻike ʻia e pōmaikaʻi i ka hana a me ka pono o ka metabolism cell, ka hoʻoponopono ʻana i ka ʻiʻo pili a me ka ulu hou.
ʻO nā meaʻai kiʻekiʻe-protein kekahi e kōkua i ka hoʻoikaika ʻana i ke kaumaha, mālama i ke kiʻekiʻe o ke kō koko, a kūkulu pū i ka iwi, ka ʻiʻo, ka cartilage, a me ka ʻiʻo. ʻO ka holoʻokoʻa, hiki ke hoʻoikaika nui i ka hiki o ke kino ke ho'ōla iā ia iho.
Mālama i ke olakino maka
AnchovyHe waiwai ia i ka huaora A, ka mea e pale ai i ke olakino o ka maka. Ma ka International Journal of Ophthalmology and Ophthalmology Ua hōʻike ʻia kahi hōʻike noiʻi i paʻi ʻia he hopena palekana ko ka anchovy i ka piʻi ʻana a me ka paʻakikī o ka glaucoma. Kāohi ia i ka macular degeneration a me ka cataracts, no laila ʻai i ka anchoviesHe maikaʻi ia no ke olakino maka.
He waiwai i ka hao
Anchovy He waiwai i ka hao. i ke Keʻena ʻOihana Ola a me nā lawelawe kanaka ʻO kēlā me kēia 20 grams o nā iʻa hou, e like me nā anchovies, hāʻawi i ka 12 pakeneka o ka nui o ka hao i kēlā me kēia lā no nā kāne a me 5 pakeneka no nā wahine, e like me ka noiʻi.
Hoʻonui ka hao i ka hāʻawi ʻana i ka oxygen a me ke kahe koko i loko o ke kino. Kōkua ia i nā pūnaewele e hoʻonui i ka ikehu a me nā keʻokeʻo keʻokeʻo keʻokeʻo e pepehi i ka bacteria, pēlā e pale ai i ke kino mai nā maʻi.
Kāohi i ka ʻona
ʻO kekahi o nā pōʻino nui loa o ka ʻai ʻana i nā iʻa he nui ke kiʻekiʻe o ka mercury a me nā mea ʻawaʻawa ʻē aʻe e ʻike pinepine ʻia i loko o ko lākou kino.
ʻOi aku ka liʻiliʻi o nā iʻa liʻiliʻi, ma muli o ko lākou ola pōkole, no laila e hāʻawi ana i nā pono meaʻai like ʻole me ka hoʻohui ʻana i nā toxins i ke kino ma mua o ka iʻa nui.
Mālama i ke olakino thyroid
He 31 micrograms (mcg) o ka selenium i hoʻokahi lawelawe ʻana o ka anchovies. Pono nā ʻōpio a me nā pākeke e loaʻa i ka 55 mcg o ka selenium i kēlā me kēia lā. Ua hōʻike ʻia kahi haʻawina mai nā 1990s he ʻāpana o ka selenium i kahi enzyme hiki ke hoʻōla i ka thyroid. Ua hōʻike hou ʻia nā noiʻi hou e hiki ke alakaʻi i ka hemahema o ka selenium i nā pilikia thyroid.
Kāohi i ka maʻi o Alzheimer
Ma kahi haʻawina ʻo Harvard Medical School, ua ʻike nā mea noiʻi ʻo ka poʻe i ʻai i ka nui o ka omega 3 fatty acids, ʻO ka maʻi o AlzheimerUa loaʻa iā lākou nā pae haʻahaʻa o ka protein beta-amyloid, kahi hōʻailona o
He kūpaʻa
Anchovy ʻAʻole like me nā iʻa hānai ʻia a hānai ʻia i nā lāʻau antibiotic, hopu ʻia mai ka nahelehele a manaʻo ʻia ʻo ia kekahi o nā ʻano iʻa hoʻomau, e ʻae ana i nā iʻa mahiʻai e hāʻawi i nā pono olakino he nui me ka hopohopo ʻole i kona mau pōʻino.
calorie i ka anchovies He haʻahaʻa i loko o ka protein, nā momona olakino a kiʻekiʻe i nā meaʻai. Loaʻa i kahi lawelawe 60 grams ka meaʻai meaʻai penei:
94.5 mau calorie
13 grams o ka protein
4.4 grams o ka momona
9 milligrams o ka niacin (45 pakeneka DV)
30.6 micrograms o selenium (44 pākēneka DV)
2,1 milligrams o ka hao (12 pākēneka DV)
113 milligrams o ka phosphorus (11 pakeneka DV)
0.2 milligrams o riboflavin (10 pakeneka DV)
104 milligrams o ka calcium (10 pakeneka DV)
0.2 milligrams o ke keleawe (8 pakeneka DV)
31.1 milligrams o ka magnesium (8 pakeneka DV)
1.5 milligrams o ka huaora E (7 pākēneka DV)
5.4 micrograms o ka huaora K (7 pākēneka DV)
0.4 micrograms o ka huaora B12 (7 pākēneka DV)
245 milligrams o ka potassium (7 pākēneka DV)
1.1 milligrams o ka zinc (7 pākēneka DV)
0.1 milligrams o ka huaora B6 (5 pakeneka DV)
He aha nā pōʻino o ka iʻa Anchovy?
He ma'i a ma'i paha kekahi po'e, no laila kēia po'e ʻai i ka anchoviespono e pale aku. Inā loaʻa iā ʻoe nā hōʻailona maikaʻi ʻole e like me ka ʻili, ʻili ʻili a pilikia paha ka hanu ma hope o ka ʻai ʻana i ka iʻa, pono ʻoe e hoʻōki i ka ʻai ʻana a nīnau i ke kauka.
Eia kekahi, pono e nānā nā wāhine hāpai i kā lākou lawe ʻana i ka mercury no ka pale ʻana i ka lohi o ka ulu ʻana a me nā hemahema o ka hānau ʻana.
iʻa heʻi loaʻa i ka mercury liʻiliʻi a palekana ke ʻai ʻia ma nā helu haʻahaʻa i ka wā hāpai akā pono e kaupalena ʻia i hoʻokahi a ʻelua manawa i kēlā me kēia pule ma ke ʻano o ka meaʻai olakino a kaulike.
ʻuʻi maka mai ai. houʻi hou Inā loaʻa iā ʻoe, pono ʻoe e kuke maikaʻi ma mua o ka ʻai ʻana i mea e pepehi ai i nā parasites a pale i ko lākou hopena olakino maikaʻi ʻole.
Ma ka hopena;
ka iʻa anchovy, He kiʻekiʻe ia i ka protein, omega 3 fatty acids, a me nā huaora a me nā minela koʻikoʻi. ʻO nā meaʻai i hāʻawiʻia e kōkua i ka hoʻohaʻahaʻa kaumaha, mālama i ke olakino iwi a pale i ka naʻau. He maʻalahi a haʻahaʻa i ka mercury.
