Kodi Anchovy ndi chiyani? Ubwino, Zowopsa ndi Kufunika Kwazakudya

za nsomba""Engraulidae" banja nsomba ya anchovyNdi wolemera mu zonse kukoma ndi zakudya. Ndi mtundu wawung'ono wa nsomba koma umapereka mapuloteni ochuluka, mafuta opatsa thanzi komanso mavitamini ndi mchere wofunikira pakudya kulikonse.

pansipa "Ubwino ndi kuipa kwa anchovy", "protein ya anchovy", "katundu wa anchovy", "vitamini mu anchovy" mitu idzakambidwa.

Kodi Ubwino wa Anchovy Ndi Chiyani?

Omega 3 mafuta acids ambiri

Omega 3 mafuta acidsNdiwofunikira mafuta acid omwe amathandizira pa chilichonse kuyambira paumoyo wamtima mpaka ku ubongo. Kafukufuku akuwonetsa kuti mafuta abwinowa amatha kusokoneza kasamalidwe ka kulemera, thanzi la maso, kukula kwa mwana wosabadwayo komanso chitetezo chamthupi.

Anchovy60 magalamu a nutmeg amapereka 951 milligrams ya omega 3 mafuta acids, choncho ndi gwero labwino la mafuta ofunikawa.

Ngakhale kuti palibe malangizo okhudza kuchuluka kwa ndalama zomwe zimafunikira tsiku lililonse, mabungwe ambiri a zaumoyo amalimbikitsa kudya kophatikizana kwa 3-250 milligrams ya DHA ndi EPA, mitundu iwiri ya omega 500 fatty acids.

American Heart Association imalimbikitsa kudya nsomba ziwiri zamafuta mlungu uliwonse kapena kumwa mafuta a nsomba kuti mukwaniritse zosowa za omega-3 fatty acid.

amalimbitsa mafupa

nsomba ya anchovyAmapereka zakudya zokhutiritsa pazochitika zofunikira monga kulimbikitsa mafupa.

kashiamu Ndikofunika kuti chigoba chikhale cholimba. Ndipotu, 99 peresenti ya calcium m’thupi lathu imapezeka m’mafupa ndi mano.

vitamini K Chofunikanso pa thanzi la mafupa, kafukufuku wina wasonyeza kuti amatha kuteteza fractures ndikuthandizira kusunga mafupa a mchere.

60 gm anchovy Kutumikira kwa 10 kumathandiza kuti mafupa akhale ndi thanzi labwino popereka 7 peresenti ya calcium yofunikira tsiku lonse ndi XNUMX peresenti ya zofunika za tsiku ndi tsiku za vitamini K.

Ndi gwero labwino la mapuloteni

Kupeza mapuloteni okwanira ndikofunikira kuti mukhale ndi thanzi labwino. mapuloteni imamanga ndi kukonza minofu, imapanga michere yofunika kwambiri ndi mahomoni m'thupi, ndi gawo lofunika kwambiri la mafupa, minofu, cartilage ndi minofu.

Kudya zakudya zokhala ndi mapuloteni ambiri kumathandizira kuti shuga azikhala wabwinobwino, kumachepetsa kuchepa kwa minofu yokhudzana ndi ukalamba, komanso kumathandizira kuchepetsa thupi. 

60 gm kuchuluka kwa mapuloteni a anchovy Ndi 13 gm. Mukadya ndi zakudya zina zokhala ndi mapuloteni tsiku lonse, mudzakwaniritsa zosowa zanu za tsiku ndi tsiku zama protein.

Zimapindulitsa pamtima

Aliyense amadziwa kuti mtima ndi chimodzi mwa ziwalo zofunika kwambiri. Imapopa magazi m'thupi lonse, kupereka mpweya ndi zakudya zofunika zomwe zimafunikira.

AnchovyIli ndi mbiri yopatsa thanzi komanso imakhala ndi mavitamini ndi minerals ambiri omwe angathandize kuteteza thanzi la mtima.

mwachitsanzo niacinAmachepetsa triglyceride ndi cholesterol, zinthu ziwiri zomwe zingayambitse matenda a mtima. 

Omega 3 fatty acids amapangitsanso mtima kukhala wathanzi mwa kuchepetsa kutupa, kuchepetsa cholesterol ndi kuthamanga kwa magazi.

mu American Journal of Clinical Nutrition mu phunziro lina, anchovyZapezeka kuti selenium, mchere wina womwe umapezeka m'zakudya, ukhoza kuchepetsa chiopsezo cha matenda a mtima. 

Amathandiza kuchepetsa thupi

Anchovyali ndi ma calories ochepa koma ali ndi mapuloteni ambiri, mavitamini, ndi mchere. 

Mapuloteni, hormone ya njala ghrelinZimathandiza kuchepetsa chilakolako cha kudya mwa kuchepetsa milingo. Kafukufuku wa 2006 adapeza kuti chakudya cham'mawa chokhala ndi mapuloteni ambiri chimachepetsa ghrelin komanso kumachepetsanso kutaya m'mimba kuti muwonjezere kukhuta. 

mu American Journal of Clinical Nutrition Mu kafukufuku wa ku Australia wofalitsidwa ku Australia, chakudya cha 12-sabata chokhala ndi mapuloteni ochuluka pafupifupi kuwirikiza kawiri kulemera poyerekeza ndi zakudya zochepa zamapuloteni mwa amayi athanzi. 

Zopatsa mphamvu zama calorie komanso zomanga thupi zambiri anchovyImathandiza kuchepetsa thupi mwa kusunga yodzaza.

Nsomba zochepa mu mercury

Ngakhale nsomba ndi zakudya zathanzi komanso zopindulitsa, kudya kwambiri kumawonjezera chiopsezo cha poizoni wa mercury. 

Mercury ndi chitsulo cholemera chomwe chimatengedwa ndi nsomba. Tikamadya nsomba, timamwetsanso mercury yomwe ili nayo. 

Kuchuluka kwa mercury kumatha kukhala kowopsa komanso kuwononga ubongo mwa ana kapena makanda. Choncho, amayi apakati nthawi zambiri, nsomba ya makereleNdikoyenera kupewa nsomba zina zomwe zili ndi mercury wambiri, monga nsomba, shark ndi swordfish.

Ubwino wa kudya anchoviesChimodzi mwa izo ndi chochepa cha mercury. Anchovy, kuchuluka kwa mercury pakati pa nsombaIli ndi imodzi mwazinthu zabwino kwambiri, zomwe zimapangitsa kuti ikhale yotetezeka komanso yopatsa thanzi.

Imathandiza kukonza minofu ndi ma cell

wolemera mu mapuloteni anchovyAmadziwika kuti amapindula ndi kugwira ntchito bwino kwa cell metabolism, kukonzanso minofu yolumikizana ndikukulanso. 

Zakudya zokhala ndi mapuloteni ambiri zimathandizanso kuchepetsa thupi, kusunga shuga m'magazi, komanso kupanga mafupa, minofu, cartilage, ndi minofu. Ponseponse, zitha kukhala zolimbikitsa kwambiri kuti thupi lizitha kudzichiritsa lokha.

Amateteza thanzi la maso

AnchovyLili ndi vitamini A wambiri, zomwe zimateteza maso. Mu International Journal of Ophthalmology and Ophthalmology Lipoti la kafukufuku wofalitsidwa linawonetsa kuti anchovy imatha kuteteza motsutsana ndi kukula ndi kuopsa kwa glaucoma. Izi zimalepheretsa kuwonongeka kwa macular ndi cataracts, motero kudya anchoviesNdi yabwino kwa thanzi la maso.

Ndilolemera muchitsulo

Anchovy Ndilolemera muchitsulo. ku US Department of Health and Human Services Ma gramu 20 aliwonse a nsomba zatsopano, monga anchovies, amapereka 12 peresenti ya mlingo wovomerezeka wachitsulo wa tsiku ndi tsiku kwa amuna ndi 5 peresenti kwa amayi, malinga ndi kafukufuku. 

Iron imawonjezera kuperekedwa kwa okosijeni ndi kufalikira kwa magazi m'thupi. Zimathandizanso kuti maselo apange mphamvu zambiri ndipo maselo oyera a magazi amapha mabakiteriya, motero amateteza thupi ku matenda.

Amaletsa kawopsedwe

Choopsa chimodzi chachikulu chodya nsomba zambiri ndi kuchuluka kwa mercury ndi poizoni wina wa chilengedwe omwe amapezeka nthawi zambiri m'matupi awo.

Nsomba zing'onozing'ono zimakhala ndi poizoni wochepa kwambiri, makamaka chifukwa cha moyo wawo waufupi, motero zimapatsa zakudya zofanana zomwe zimapatsa poizoni m'thupi kusiyana ndi nsomba zazikulu.

Amakhala ndi thanzi la chithokomiro

Gawo limodzi la anchovies lili ndi 31 micrograms (mcg) ya selenium. Achinyamata ndi akuluakulu ayenera kulandira 55 mcg ya selenium patsiku. Kafukufuku wazaka za m'ma 1990 adawonetsa kuti selenium ndi gawo la enzyme yomwe imatha kuyambitsa chithokomiro. Kafukufuku wowonjezera akuwonetsanso kuti kusowa kwa selenium kungayambitse mavuto a chithokomiro.

Amaletsa matenda a Alzheimer

Mu kafukufuku wa Harvard Medical School, ofufuza adapeza kuti omwe amadya kwambiri omega 3 fatty acids, Matenda a Alzheimer'sAnapeza milingo yotsika ya protein beta-amyloid, chizindikiro cha

Ndizokhazikika

Anchovy Mosiyana ndi nsomba zoweta ndi maantibayotiki, zimagwidwa kuchokera kutchire ndipo zimaganiziridwa kuti ndi imodzi mwa mitundu yokhazikika ya nsomba, zomwe zimalola nsomba zoweta kuti zikhale ndi thanzi labwino popanda kudandaula za kuopsa kwake. 

Zakudya za Anchovy ndi Mtengo wa Vitamini

kalori mu anchovies Ndiwochepa m'mapuloteni, mafuta abwino komanso zakudya zambiri. 60 magalamu a chakudya ali ndi izi:

94.5 kcal

13 gramu mapuloteni

4.4 magalamu a mafuta

9 milligrams ya niacin (45 peresenti DV)

30.6 ma micrograms a selenium (44 peresenti DV)

2,1 milligrams yachitsulo (12 peresenti DV)

113 milligrams ya phosphorous (11 peresenti DV)

0.2 milligrams ya riboflavin (10 peresenti DV)

104 milligrams ya calcium (10 peresenti DV)

0.2 milligrams zamkuwa (8 peresenti DV)

31.1 milligrams ya magnesium (8 peresenti DV)

1.5 milligrams a vitamini E (7 peresenti DV)

5.4 ma micrograms a vitamini K (7 peresenti DV)

0.4 ma micrograms a vitamini B12 (7 peresenti DV)

245 milligrams ya potaziyamu (7 peresenti DV)

1.1 milligrams ya zinc (7 peresenti DV)

0.1 milligrams ya vitamini B6 (5 peresenti DV)

Kodi Kuopsa kwa Nsomba za Anchovy Ndi Chiyani?

Anthu ena akhoza kukhala ndi matupi awo sagwirizana kapena tcheru, kotero anthu awa kudya anchoviesayenera kupewa. Ngati mukukumana ndi zizindikiro zoipa monga kuyabwa, zotupa pakhungu kapena kupuma movutikira mukatha kudya nsombazo, muyenera kusiya kudya ndikuwona dokotala.

Kuonjezera apo, amayi apakati ayenera kuyang'anitsitsa momwe amamwa mercury kuti apewe kuchedwa kwa chitukuko ndi kubadwa kwa mwana.

nsomba ya anchovy lili ndi mercury yocheperako ndipo ndi yotetezeka kuti idye pang'onopang'ono panthawi yomwe ali ndi pakati koma iyenera kuchepetsedwa kamodzi kapena kawiri pa sabata ngati gawo la zakudya zopatsa thanzi komanso zopatsa thanzi.

anchovy yaiwisi osadya. anchovy watsopano Ngati mwachipeza, muyenera kuphika bwino musanadye kuti muphe tizilombo toyambitsa matenda komanso kupewa zotsatira zake pa thanzi. 

Chifukwa;

nsomba ya anchovy, Ali ndi mapuloteni ambiri, omega 3 fatty acids, komanso mavitamini ndi mchere wofunikira. Zakudya zomwe zimapereka zimathandiza kuchepetsa thupi, kusunga thanzi la mafupa ndi kuteteza mtima.  Ndizosinthasintha komanso zotsika mu mercury.