Ubwino, Kuvulaza ndi Kufunika Kwazakudya kwa Nsomba za Mackerel

Tikudziwa kuti kudya nsomba kumabweretsa phindu lalikulu. Ndibwino kuti tizidya zakudya zosachepera ziwiri pa sabata za nsomba zamafuta kuti tilimbikitse thanzi la mtima.

Salimoni, pamodzi ndi tuna ndi hering'i, ndi mtundu wa nsomba zopatsa thanzi zomwe zimakhala ndi mapuloteni, omega 3 fatty acids ndi micronutrients. nsomba ya mackereld. Nsomba ya makerelendi nsomba ya m'madzi amchere yomwe ili ndi mitundu yopitilira 30, kuphatikiza mitundu yotchuka. 

Amagulitsidwanso m'zitini ndi mwatsopano. Kudya mackerel nthawi zonseImachepetsa kuthamanga kwa magazi ndi cholesterol, imathandizira kufooketsa, imateteza ku kupsinjika maganizo, imalimbitsa mafupa.

Kodi nsomba ya mackerel ili ndi thanzi lotani?

nsomba ya mackerel Ndiwopatsa thanzi kwambiri. Ochepa ma calories, mapuloteni, omega 3 mafuta acids ndi micronutrients zikuphatikizapo. Vitamini B12, selenium, niacin ndi phosphorous wambiri.

100 magalamu ophika zakudya zili ndi mackerel zili motere: 

• 223 kcal
• 20.3 gramu mapuloteni
• 15.1 magalamu a mafuta
• 16,1 ma micrograms a vitamini B12 (269 peresenti DV)
• 43,9 ma micrograms a selenium (63 peresenti DV)
• 5.8 milligrams ya niacin (29 peresenti DV)
• 236 milligrams ya phosphorous (24 peresenti DV)
• 82.5 milligrams ya magnesium (21 peresenti DV)
• 0.4 milligrams ya riboflavin (21 peresenti DV)
• 0.4 milligrams ya vitamini B6 (20 peresenti DV)
• 341 milligrams ya potaziyamu (10 peresenti DV)
• 0.1 milligrams ya thiamine (9 peresenti DV)
• 0.8 milligrams ya pantothenic acid (8 peresenti DV)
• 1.3 milligrams yachitsulo (7 peresenti DV) 

Kuphatikiza pa michere yomwe tatchula pamwambapa, zinc, Mkuwa ndi vitamini A.

Kodi Ubwino wa Mackerel Fish ndi Chiyani?

kuchepetsa kuthamanga kwa magazi

• Kuthamanga kwa magazi kukakwera kwambiri, kumapangitsa mtima kutulutsa magazi ndipo kumawonjezera chiopsezo cha matenda a mtima. 
• Nsomba ya makereleZimapindulitsanso thanzi la mtima chifukwa zimatha kuchepetsa kuthamanga kwa magazi.

kuchepetsa cholesterol

• Cholesterol Ndi mtundu wa mafuta omwe amapezeka m'thupi lathu lonse. Ngakhale timafunikira cholesterol, yochuluka kwambiri imamanga m'mwazi, zomwe zimapangitsa kuti mitsempha yamagazi ikhale yochepa komanso kuumitsa.
• kudya mackerelImateteza thanzi la mtima potsitsa cholesterol.

Chitetezo ku kupsinjika maganizo

• Nsomba ya makerelemtundu wamafuta athanzi omega 3 mafuta acids ndi wolemera mu
• Kafukufuku wina waposachedwapa wasonyeza kuti omega 3 fatty acids amateteza ku kuvutika maganizo.
• Malinga ndi kafukufuku wina, omega 3 fatty acids amagwirizanitsidwa ndi kuvutika maganizo kwakukulu, matenda a bipolar ndi kuchepetsa zizindikiro za kuvutika maganizo ndi 50% mwa omwe ali ndi vuto la kuvutika maganizo paubwana.

kulimbikitsa mafupa

• Monga mitundu ina ya nsomba zamafuta, nsomba ya makerele komanso wabwino Vitamini D ndiye gwero. Vitamini D ndi michere yofunika kwambiri. 
• Ndikofunikira makamaka ku thanzi la mafupa. Imathandizira kagayidwe ka calcium ndi phosphorous komanso imapereka mafupa olimba.

Omega 3 mafuta acids

• Omega 3 fatty acids ndi mafuta ofunikira. Thupi silibala lokha, liyenera kutengedwa kuchokera ku chakudya. Omega 3 fatty acids amapezeka kwambiri mu nsomba zamafuta.
• Omega 3 fatty acids ali ndi phindu lofunika kwambiri m'thupi, monga kuchepetsa kutupa ndi kuteteza thanzi la mtima.

Mavitamini a B12

• Vitamini B12 ndi imodzi mwazakudya zofunika kwambiri pa thanzi lathu. Kuperewera kwake kungayambitse kuchepa kwa magazi m'thupi komanso kuwononga dongosolo lamanjenje.
• Vitamini B12 ndi wofunikira kuti chitetezo cha mthupi chitetezeke komanso chimagwiranso ntchito pakupanga DNA.
• nsomba ya mackerel, Vitamini B12 Ndi chida chofunikira kwambiri Fillet yophika ya mackerel imapereka 12% ya RDI ya B279.

Mapuloteni okhutira

• Nsomba ya makerele Ndi gwero lathunthu la mapuloteni. Chabwino; Lili ndi kuchuluka kokwanira kwa ma amino acid onse asanu ndi anayi.

otsika mercury

• Ngakhale nsomba zam'madzi nthawi zambiri zimakhala zopatsa thanzi komanso zopindulitsa thupi lathu, chimodzi mwazinthu zoyipa zake ndikuti zimakhudzidwa ndi kuipitsidwa kwa mercury.
• Msuzi wa Atlantic Ndi imodzi mwa nsomba zomwe zili ndi mercury yochepa kwambiri. mfumu mackerel monga ena mitundu ya makerele mkulu mu mercury.

Thandizani kuwonda

• Nsomba ya makereleLili ndi mafuta abwino komanso mapuloteni omwe amathandizira kuchepetsa thupi.
• Maphunziro, zakudya zama protein ambirizikuwonetsa kuti zimapereka kukhuta ndikufulumizitsa kuwotcha mafuta.
• Ndi 20 magalamu a mapuloteni, 15 magalamu amafuta ndi ziro chakudya pa kutumikira, nsomba ya mackerelNdi chakudya chabwino kwambiri chomwe chingapereke kuwonda. 

Ubwino wa mackerel pakhungu ndi chiyani?

• Ndi omega 3 fatty acids wambiri komanso selenium nsomba ya mackerel imakwaniritsa zosowa zonse zapakhungu. 
• Zinthu izi zimakhala ngati antioxidants m'thupi, zimachepetsa kupsinjika kwa okosijeni komanso zotsatira za ma free radicals.
• Amachepetsa maonekedwe a makwinya ndi zaka mawanga.
• Psoriasis ve chikanga amachepetsa zotupa zina monga

Kodi ubwino wa mackerel kwa tsitsi ndi chiyani?

• Nsomba ya makerele Nsomba zili ndi zakudya zambiri zomwe zimafunikira chisamaliro cha tsitsi, monga mapuloteni, ayironi, zinki ndi omega 3 fatty acids.
• Kugwiritsa ntchito zakudyazi nthawi zonse kumapangitsa kuti tsitsi likhale lowala komanso lowoneka bwino. 
• Imalimbitsa tsitsi la tsitsi ndi chinangwa Amachepetsa zotsatira za mavuto a m'mutu monga

Kodi zowopsa za mackerel ndi ziti?

• Odwala matenda a nsomba kudya mackerelayenera kupewa. 
• Nsomba ya makerelehistamine imatha kuyambitsa kawopsedwe ka histamine ngati chakudya, chomwe chingayambitse zizindikiro monga nseru, mutu, ndi kutupa. 
• Nsomba ya makerele Ngakhale kuti zimagwirizanitsidwa ndi ubwino wambiri wathanzi, si mitundu yonse yomwe ili yopindulitsa pa thanzi. King mackerel ali ndi mercury wambiri ndipo ali pa mndandanda wa nsomba zomwe siziyenera kudyedwa.
• Amayi oyembekezera akuyenera kuyang'anitsitsa momwe amamwa mercury kuti achepetse chiopsezo cha kuchedwa kwa chitukuko ndi zilema zobereka.