Anchovy yog dab tsi? Cov txiaj ntsig, kev puas tsuaj thiab khoom noj muaj nqis

ntawm ntses"“Nyob zoo” tsev neeg ntses anchovyNws yog nplua nuj nyob rau hauv ob qho tib si tsw thiab cov as-ham. Nws yog hom ntses me me tab sis muab cov protein ntau, cov rog hauv plawv thiab cov vitamins thiab cov zaub mov tseem ceeb hauv txhua qhov kev pabcuam.

hauv qab no "Cov txiaj ntsig thiab kev puas tsuaj ntawm anchovy", "tus nqi protein ntawm anchovy", "cov khoom ntawm anchovy", "vitamin hauv anchovy" cov ncauj lus yuav tau tham.

Cov txiaj ntsig ntawm Anchovy yog dab tsi?

High nyob rau hauv Omega 3 fatty acids

Omega 3 fatty acidsNws yog ib qho tseem ceeb fatty acid uas plays lub luag hauj lwm nyob rau hauv txhua yam ntawm lub plawv noj qab haus huv mus rau lub hlwb ua hauj lwm. Kev tshawb fawb qhia tau hais tias cov rog noj qab haus huv tuaj yeem cuam tshuam rau kev tswj qhov hnyav, qhov muag kev noj qab haus huv, kev loj hlob hauv plab thiab kev tiv thaiv kab mob.

me nyuam ntses60 grams ntawm nutmeg muab 951 milligrams ntawm omega 3 fatty acids, yog li nws yog ib qhov zoo ntawm cov tseem ceeb fatty acids.

Txawm hais tias tsis muaj cov lus qhia txog qhov xav tau txhua hnub, cov koom haum saib xyuas kev noj qab haus huv feem ntau pom zoo kom noj 3-250 milligrams DHA thiab EPA, ob hom omega 500 fatty acids.

Lub koom haum American Heart Association pom zoo kom noj ob qho nqaij ntses rog txhua lub lim tiam lossis noj cov roj ntses kom tau raws li qhov xav tau ntawm omega-3 fatty acid.

txhawb cov pob txha

ntses anchovyNws muab cov khoom noj muaj txiaj ntsig txaus rau cov txheej txheem tseem ceeb xws li ntxiv dag zog rau cov pob txha.

calcium Nws yog ib qho tseem ceeb kom ua kom lub cev pob txha muaj zog. Qhov tseeb, 99 feem pua ​​​​ntawm cov calcium hauv peb lub cev muaj nyob hauv peb cov pob txha thiab cov hniav.

vitamin K Kuj tseem ceeb rau cov pob txha noj qab haus huv, qee qhov kev tshawb fawb tau pom tias nws tuaj yeem tiv thaiv kev puas tsuaj thiab pab tswj cov pob txha pob txha pob txha.

60 grams anchovy 10 pab pab tswj cov pob txha noj qab haus huv los ntawm kev muab 7 feem pua ​​​​ntawm cov calcium uas xav tau rau ib hnub thiab XNUMX feem pua ​​​​ntawm cov vitamin K txhua hnub.

Nws yog qhov zoo ntawm cov protein

Tau txais cov protein txaus yog qhov tseem ceeb rau kev noj qab haus huv. protein tsim thiab kho cov ntaub so ntswg, tsim cov enzymes tseem ceeb thiab cov tshuaj hormones hauv lub cev, yog ib qho tseem ceeb ntawm cov pob txha, cov leeg, pob txha mos thiab cov ntaub so ntswg.

Noj cov zaub mov uas muaj protein ntau pab tswj cov ntshav qab zib ib txwm muaj, tiv thaiv cov leeg nqaij uas muaj hnub nyoog, thiab txhawb kev poob phaus. 

60 grams tus nqi ntawm anchovy protein Nws yog 13 grams. Yog tias koj noj nrog lwm cov khoom noj uas muaj protein ntau thoob plaws hauv ib hnub, koj yuav yooj yim ua tau raws li koj cov kev xav tau protein ntau txhua hnub.

Nws muaj txiaj ntsig zoo rau lub plawv

Txhua tus paub tias lub siab yog ib qho tseem ceeb tshaj plaws ntawm lub cev. Nws tso ntshav thoob plaws hauv lub cev, muab cov ntaub so ntswg nrog oxygen thiab cov as-ham tseem ceeb uas lawv xav tau.

me nyuam ntsesNws muaj cov khoom noj muaj txiaj ntsig zoo thiab muaj ntau cov vitamins thiab minerals uas tuaj yeem pab tiv thaiv lub plawv mob.

e.g. niacinNws txo qis triglyceride thiab roj cholesterol, ob qho kev pheej hmoo rau kab mob plawv. 

Omega 3 fatty acids kuj ua rau lub plawv noj qab haus huv los ntawm kev txo qhov mob, txo cov roj cholesterol thiab ntshav siab.

nyob rau hauv American Journal of Clinical Nutrition hauv ib txoj kev tshawb fawb, anchovyNws tau pom tias selenium, lwm cov khoom noj muaj nyob hauv cov zaub mov, tuaj yeem txo qhov kev pheej hmoo ntawm kab mob plawv. 

Pab kom poob phaus

me nyuam ntsesmuaj calories tsawg tab sis muaj protein ntau, vitamins, thiab minerals. 

Protein, cov tshuaj hormones tshaib plab ghrelinNws pab txo qab los noj mov los ntawm kev txo qis hauv qib. Ib txoj kev tshawb fawb xyoo 2006 tau pom tias noj tshais uas muaj protein ntau txo ghrelin thiab tseem ua rau lub plab zom mov ua rau kom satiety. 

nyob rau hauv American Journal of Clinical Nutrition Hauv kev tshawb fawb Australian luam tawm hauv Australia, 12 lub lis piam noj zaub mov muaj protein ntau yuav luag poob ob npaug piv rau cov khoom noj muaj protein tsawg hauv cov poj niam noj qab haus huv. 

Tsawg calories thiab muaj protein ntau anchovyPab kom poob phaus los ntawm kev ua kom nws puv.

Ntses qis hauv mercury

Txawm hais tias ntses yog cov zaub mov noj qab haus huv thiab muaj txiaj ntsig, noj ntau dhau ua rau muaj kev pheej hmoo ntawm mercury lom. 

Mercury yog cov hlau hnyav uas nqus los ntawm cov ntses. Thaum peb noj ntses, peb kuj nqus cov mercury uas nws muaj. 

Cov qib mercury siab tuaj yeem ua rau muaj kev phom sij thiab tseem ua rau muaj kev puas hlwb hauv cov menyuam yaus lossis menyuam mos. Yog li ntawd, cov poj niam cev xeeb tub feem ntau, mackerelNws raug pom zoo kom zam qee cov ntses uas muaj cov ntsiab lus mercury siab, xws li ntses, shark thiab swordfish.

Cov txiaj ntsig ntawm kev noj anchoviesIb qho ntawm lawv yog cov ntsiab lus mercury tsawg. me nyuam ntses, qis tshaj mercury concentration ntawm cov ntsesNws muaj ib qho ntawm cov khoom xyaw zoo tshaj plaws, ua rau nws muaj kev nyab xeeb thiab muaj txiaj ntsig zoo.

Pab cov ntaub so ntswg thiab cell kho

nplua nuj nyob rau hauv protein anchovyNws paub tias muaj txiaj ntsig rau kev ua haujlwm thiab kev ua haujlwm ntawm cell metabolism, kho cov ntaub so ntswg thiab regrowth. 

Cov zaub mov muaj protein ntau kuj pab txhawb kev poob phaus, tswj cov ntshav qab zib kom tsawg, thiab tseem tsim cov pob txha, nqaij, pob txha, thiab cov nqaij mos. Zuag qhia tag nrho, nws tuaj yeem ua rau lub cev muaj peev xwm kho tau nws tus kheej.

Tiv thaiv qhov muag kev noj qab haus huv

me nyuam ntsesNws yog nplua nuj nyob rau hauv vitamin A, uas tiv thaiv qhov muag kev noj qab haus huv. Nyob rau hauv International Journal of Ophthalmology thiab Ophthalmology Ib tsab ntawv tshaj tawm tshawb fawb tau qhia tias anchovy muaj peev xwm tiv thaiv kev loj hlob thiab mob ntawm glaucoma. Nws tiv thaiv macular degeneration thiab cataracts, yog li ntawd noj anchoviesNws yog qhov zoo rau qhov muag.

Nws yog nplua nuj nyob rau hauv hlau

me nyuam ntses Nws yog nplua nuj nyob rau hauv hlau. mus rau US Department of Health thiab Human Services Txhua 20 grams ntawm cov ntses tshiab, xws li anchovies, pab txhawb 12 feem pua ​​​​ntawm cov tshuaj pom zoo niaj hnub ntawm cov txiv neej thiab 5 feem pua ​​​​ntawm cov poj niam, raws li kev tshawb fawb. 

Hlau tsub kom cov pa oxygen thiab cov ntshav ncig hauv lub cev. Nws kuj tseem pab cov hlwb tsim lub zog ntau dua thiab cov qe ntshav dawb tua cov kab mob, yog li tiv thaiv lub cev los ntawm kev kis kab mob.

Tiv thaiv toxicity

Ib qho kev phom sij loj tshaj plaws ntawm kev noj ntses ntau dhau yog qhov siab ntawm cov mercury thiab lwm cov co toxins uas tuaj yeem pom hauv lawv lub cev.

Cov ntses me me muaj cov co toxins tsawg dua, feem ntau yog vim lawv lub neej luv, yog li muab ntau yam khoom noj khoom haus zoo ib yam thaum ntxiv cov co toxins rau lub cev ntau dua cov ntses loj.

Kho cov thyroid noj qab haus huv

Ib qho kev pabcuam ntawm anchovies muaj 31 micrograms (mcg) ntawm selenium. Cov hluas thiab cov laus yuav tsum tau txais 55 mcg ntawm selenium ib hnub twg. Ib txoj kev tshawb fawb los ntawm xyoo 1990 tau qhia tias selenium yog ib feem ntawm cov enzyme uas tuaj yeem ua rau cov thyroid. Kev tshawb fawb ntxiv kuj qhia tau tias tsis muaj selenium tuaj yeem ua rau muaj teeb meem thyroid.

Tiv thaiv kab mob Alzheimer

Hauv kev tshawb fawb ntawm Harvard Medical School, cov kws tshawb fawb pom tias cov neeg uas noj cov roj omega 3 fatty acids ntau tshaj plaws, Alzheimer tus kab mobLawv pom cov qib qis ntawm cov protein beta-amyloid, ib qho cim ntawm

Nws yog sustainable

me nyuam ntses Tsis zoo li cov ntses ua liaj ua teb thiab tshuaj tua kab mob, nws raug ntes los ntawm cov tsiaj qus thiab txawm tias yog ib qho ntawm cov ntses uas muaj txiaj ntsig zoo tshaj plaws, tso cai rau cov ntses ua liaj ua teb muab ntau yam txiaj ntsig kev noj qab haus huv yam tsis muaj kev txhawj xeeb txog nws cov kev phom sij. 

Anchovy Khoom noj khoom haus thiab vitamin nqi

calories nyob rau hauv anchovies Nws yog cov protein tsawg, cov rog noj qab haus huv thiab muaj cov as-ham. Ib qho 60 grams muaj cov khoom noj khoom haus hauv qab no:

94.5 calorie ntau ntau

13 gram ntawm cov protein

4.4 g yog '

9 milligrams ntawm niacin (45 feem pua ​​DV)

30.6 micrograms ntawm selenium (44% DV)

2,1 milligrams hlau (12 feem pua ​​DV)

113 milligrams ntawm phosphorus (11 feem pua ​​DV)

0.2 milligrams ntawm riboflavin (10 feem pua ​​DV)

104 milligrams ntawm calcium (10% DV)

0.2 milligrams tooj liab (8 feem pua ​​DV)

31.1 milligrams ntawm magnesium (8% DV)

1.5 milligrams ntawm vitamin E (7 feem pua ​​DV)

5.4 micrograms ntawm vitamin K (7% DV)

0.4 micrograms ntawm vitamin B12 (7 feem pua ​​DV)

245 milligrams ntawm poov tshuaj (7 feem pua ​​​​DV)

1.1 milligrams zinc (7% DV)

0.1 milligrams ntawm vitamin B6 (5% DV)

Dab tsi yog qhov phom sij ntawm Anchovy Fish?

Qee tus neeg yuav ua xua lossis rhiab, yog li cov neeg no noj anchoviesyuav tsum zam. Yog tias koj muaj cov tsos mob tsis zoo xws li khaus, tawv nqaij pob lossis ua pa nyuaj tom qab noj cov ntses, koj yuav tsum tsis txhob noj thiab nrog kws kho mob.

Tsis tas li ntawd, cov poj niam cev xeeb tub yuav tsum tau saib xyuas lawv cov mercury kom tsis txhob muaj kev loj hlob qeeb thiab kev yug me nyuam hauv plab.

ntses anchovy muaj cov mercury me me thiab muaj kev nyab xeeb rau kev noj me me thaum cev xeeb tub tab sis yuav tsum tau txwv rau ib mus rau ob zaug hauv ib lub lis piam ua ib feem ntawm kev noj zaub mov kom zoo thiab sib npaug.

raw anchovy tsis noj. tshiab anchovy Yog tias koj tau txais nws, koj yuav tsum ua kom huv si ua ntej noj nws kom tua cov kab mob thiab tiv thaiv lawv cov teebmeem kev noj qab haus huv. 

Vim li ntawd;

ntses anchovy, Nws muaj protein ntau, omega 3 fatty acids, thiab tseem ceeb cov vitamins thiab minerals. Cov as-ham nws muab kev pab nrog poob phaus, tswj cov pob txha noj qab haus huv thiab tiv thaiv lub plawv.  Nws yog ntau yam thiab tsis tshua muaj mercury.