Benefits of Hove – Kukuvadza Kwekudya Hove Dzakawanda

Kubatsira kwehove kunobva mukudya kwairi. Hove, iyo yakapfuma muprotein, vhitamini D uye omega-3 fatty acids, izere moyo-ushamwari. Yakanakira kuora mwoyo pamwe nekudzivirira uropi kubva pamigumisiro yekukwegura. Usanyanya kudya hove nekuda kwekuti dzine hutano. Kunyanya kukonzeresa kukuvadza kwakadai sekuunganidza mercury.

Kukosha Kwekudya Kwehove

Kuenzanisa koriori uye kukosha kwekudya kwehove kunotsausa. Nekuti magadzirirwo aunoita hove anochinja zvakanyanya chimiro chekudya. Zvokudya zvinovaka muviri zvehove imwe neimwe zvinosiyanawo. Semuenzaniso, ngatitarisei kukosha kwekudya kwe154 gramu yemusango weAtlantic nut;

• Calories: 280
• mafuta: 12.5 magiramu
• Sodhiyamu: 86mg
• Carbs: 0g
• Fiber: 0g
• Shuga: 0g
• Mapuroteni: 39.2 gramu

Izvo zvinovaka muviri zve 100 gramu chikamu chedzimwe hove ndeaya anotevera;

Halibut (raw):  116 macalorie, 3 magiramu emafuta, 0 magiramu emacarbohydrates, 20 magiramu emapuroteni. 

Tuna (yellowfin, itsva, mbishi):  109 makorikori, asingasviki giramu remafuta, 0 magiramu emacarbohydrates, 24 magiramu emapuroteni. 

Cod (Atlantic, mbishi):  82 macalorie, 0,7 magiramu emafuta, 0 magiramu emacarbohydrates, 18 magiramu emapuroteni. 

Ocean bass (Atlantic, mbishi):  79 macalorie, 1.4 magiramu emafuta, 0 magiramu emacarbohydrates, 15 magiramu emapuroteni.

Zvakanakira Hove

• Inopa chikafu chakakosha

Kutaura mabhenefiti ehove kazhinji, chero mhando yehove yakanaka kune hutano. Inopa huwandu hwakawanda hwekudya kwakawanda uko vanhu vazhinji vasingawane zvakakwana. Protein, ayodhini uye ine mavhitamini akasiyana-siyana nemamineral.

Asi dzimwe hove dzinobatsira kupfuura dzimwe. Mhando dzehove dzine mafuta dzinonzi dzine hutano. Imhaka yekuti hove dzine mafuta (sesalmon, trout, sardines, tuna, uye mackerel) dzakakwirira mumafuta-based nutrients. Iyo zvakare yakapfuma mune omega 3 fatty acids.

Kuti usangane nezvinodiwa zve omega 3, zvakakosha kudya hove dzine mafuta kamwechete kana kaviri pavhiki.

• Inobatsira kune hutano hwemoyo

Hove ndicho chikafu chakanakisa chekudya kune hutano hwemoyo. Vanogara vachidya hove vane njodzi shoma yekurwadziwa nemoyo. Kufa kwechirwere chemwoyo zvakare kwakaderera.

Zvidzidzo zvinoratidza kuti hove dzine mafuta dzinonyanya kubatsira pahutano hwemwoyo nekuti dzakakwirira mu omega 3 fatty acids.

• Inotsigira kukura uye kukura

Omega 3 fatty acids yakakosha pakukura nekukura. rudzi rwe omega 3 fatty acid docosahexaenoic acid (DHA)Izvi zvakanyanya kukosha kune huropi hunokura uye ziso. Nokudaro, vanaamai vanoyamwisa uye vanaamai vane pamuviri vanofanira kudya zvakakwana omega 3 fatty acids. Asi vanaamai vane pamuviri havafaniri kudya hove dzose. Dzimwe hove dzine huwandu hwakawanda hwemercury, iyo inokonzera matambudziko ekukura muuropi.

Nokudaro, vakadzi vane pamuviri vanofanira kudya hove dzine mercury yakaderera, yakadai sesaumoni, sardines, uye trout, pahuwandu hwe340 gramu pavhiki. Hove mbishi uye isina kubikwa (kusanganisira sushi) haifanirwe kudyiwa. Nekuti ine tupukanana tunogona kukuvadza chibereko.

• Inodzivirira uropi kubva mukukuvadzwa kwezera

Imwe yemigumisiro yekuchembera ndiyo yakashata yekushanda kweuropi. Kudya hove dzakawanda kunoderedza kuderera kwekuziva kwezera.

• Inodzivirira kuora mwoyo

Kushungurudzikachirwere chepfungwa chakakomba. Kunyangwe iyo isingakweve kutarisa kwakawanda sechirwere chemoyo, ndeimwe yematambudziko makuru ehutano munyika.

Ongororo dzakawana kuti vanhu vanogara vachidya hove kashoma kuti vatambure nekuora mwoyo. Hove uye omega 3 fatty acids bipolar disorder Inobatsirawo zvimwe zvirwere zvepfungwa zvakadai

• Iyo yakanyanya kunaka yekudya sosi yevhitamini D

Iyi yakakosha vhitamini inoshanda senge steroid hormone mumuviri uye inoshandiswa neruzhinji rwehuwandu hwenyika. Vitamin D kushomeka upenyu. Hove uye zvigadzirwa zvehove ndizvo zvakanakisa zvekudya zvevhitamini D. Salmoni uye hove dzine mafuta dzakaita seherring dzine huwandu hwepamusoro. mafuta echiropa checod Mamwe mafuta ehove, akadai semafuta ehove, ane vhitamini D yakawanda kwazvo.

• Inoderedza njodzi yechirwere che autoimmune

autoimmune zvirwerePamusoro pezvo, immune system inorwisa zvisizvo uye inoparadza matishu emuviri ane hutano. Muenzaniso weizvi ndipo apo immune system inorwisa masero anogadzira insulin murwatata. Type 1 chirwere cheshugarori. Zvidzidzo zvakawanda zvakaratidza kuti kunwa omega 3 kana mafuta ehove kunoderedza njodzi yerudzi rwechirwere cheshuga muvana.

• Inobatsira kudzivirira asthma muvana

Zvidzidzo zvakaratidza kuti kudya hove nguva dzose kunoderedza njodzi yeasthma muvana ne24%, asi haina mhedzisiro yakakosha kune vanhu vakuru.

• Inodzivirira hutano hwemaziso

Macular degeneration Ndiyo inonyanya kukonzera kukanganisa kwekuona uye upofu. Zvinonyanya kuitika kune vanhu vakuru. Hove uye omega 3 fatty acids inodzivirira kubva kuchirwere ichi.

• Inovandudza kunaka kwekurara

Matambudziko okurara akajairika. Pane zvikonzero zvakawanda zvakasiyana zveizvi. Vamwe vaongorori vanotenda kuti kushomeka kwevhitamini D kunogona kuitawo basa mukusarara. Mune kumwe kuongorora, vanhu vaidya salmon katatu pavhiki vakanga vavandudza kunaka kwekurara. Izvi zvinokonzerwa nehuwandu hwevhitamini D yesalmon.

Zvakanakira Hove Yemafuta

Hove dzine mafuta dzine pundutso dzakaita sekudzikisa njodzi yehosha yemwoyo, kusimbisa kugona kwepfungwa, kudzivirira gomarara, uye kuderedza njodzi yedementia inokonzerwa nedoro. Huwandu hwakakosha hwemafuta hunowanikwa mumatishu emuviri uye umbilical cavity yehove idzi. Hove dzine mafuta dzinosanganisira:

• Trout
• Salmoni
• Sardine
• Eel
• Tuna
• Herring
• Tuna

Ngatinyorei mabhenefiti ehove dzine mafuta sezvizvi;

• Inoderedza kuzvimba.
• Yakapfuma mu omega 3 polyunsaturated fatty acids, iyo inoderedza njodzi yechirwere chemoyo, kenza uye arthritis.
• Hove dzine mafuta inzvimbo yakanaka yeprotein.
• Zvinoderedza kushushikana mupfungwa.
• Inodzivirira kubva pakuumbwa kwe rheumatoid arthritis.
• Inodzivirira kubva kugomarara reganda.
• Kudya hove dzine mafuta mumwedzi yekupedzisira yekuzvitakura kunobatsira zvakanaka pakunzwa, kunzwisisa uye kukura kwemotokari yemwana.
• nguva dzose panguva yekuzvitakura. salmon Vana vevakadzi vanonwa doro kashoma kuratidza zviratidzo zveasthma pamakore maviri neshanu.
• Inoderedza kurasikirwa kwemaonero kune vakwegura.
• Kudya hove dzine mafuta kunoderedza njodzi yegomarara rezamu.

Kukuvadza Kwekudya Hove Dzakawanda

Hove, inova imwe yezvokudya zvine utano, ine mabhenefiti pamwe nenjodzi dzinofanirwa kuzivikanwa. Ngozi huru kune hove ndeye mercury content. Dzimwe hove dzine huturu hwemekiyuri. Kuratidzwa kune mercury kunokonzera matambudziko makuru ehutano.

Kuratidzwa kwakanyanya kune mercury kunoshandura uye kunopisa iyo central nerve system. Izvi zvinogona kukonzera kushatirwa, kuneta, kuchinja maitiro, kudedera, kutemwa nemusoro, kunzwa, kurasikirwa nepfungwa, kuona zvinhu zvisiri izvo, uye kunyange rufu. Inogonawo kukonzera kukwira kweropa muvanhu nemhuka nekukanganisa hurongwa hwemoyo.

Mercury poisoning haisi dambudziko rehutano rinoitika usiku hwose. Zvinotora nguva kuti mercury mazinga muropa awedzere.

Hove dzine mercury

Mhando dzakawanda dzehove dzine mercury. Imwe ongororo yakaitwa yakaratidza kuti chikamu chimwe muzvitatu chehove dzakabatwa chaiva nemecury ine mwero inopfuura 0.5 pamiriyoni, mwero unogona kukonzera zvinetso zvoutano kuvanhu vanogara vachidya hove idzi. Kazhinji, hove dzakakura uye dzenguva refu dzine mercury yakawanda. Hove idzi shark, swordfish, tuna itsva, merlin.

Mercury mwero muhove inoyerwa muzvikamu pamiriyoni (ppm). Heano avhareji mazinga ehove dzakasiyana nehove dzemugungwa, kubva kumusoro kusvika pasi:

• Swordfish: 0.995 ppm.
• Shark: 0.979 ppm.
• Mambo mackerel: 0.730 ppm.
• Maziso makuru tuna: 0.689 ppm.
• Merlin: 0.485 ppm.
• Inogona ye tuna: 0.128 ppm.
• Kodhi: 0.111 ppm.
• American lobster: 0.107 ppm.
• Hove chena: 0.089 ppm.
• Herring: 0.084 ppm.
• Salmoni: 0.079 ppm.
• Nhumbi: 0.071 ppm.
• Gakanje: 0.065 ppm.
• Haddock: 0.055 ppm.
• Mackerel: 0.050 ppm.
• Crayfish: 0.035 ppm.
• Pollock: 0.031ppm.
• Catfish: 0.025 ppm.
• Squid: 0.023 ppm.
• Salmoni: 0.022 ppm.
• Anchovy: 0.017 ppm.
• Sardines: 0.013 ppm.
• Oyster: 0.012 ppm.
• Scallops: 0.003 ppm.
• Shrimp: 0.001 ppm.

Mercury muhove haina kukanganisa munhu wose nenzira imwechete. Naizvozvo, vamwe vanhu vanofanirwa kungwarira madyiro avanoita hove. Semuyenzaniso; vakadzi vane pamuviri, vanoyamwisa nevana vadiki...

Vacheche nevana vaduku vari mudumbu vanonyanya kunetseka ne mercury toxicity. Mercury inogona kuendeswa nyore nyore kumucheche weamai vane pamuviri kana kubva kuna amai vanoyamwisa kuenda kumwana wavo.

Nzira yekudya hove nenzira ine hutano?

Kazhinji, haufaniri kutya kudya hove. Zvakanakira hove zvine simba. Zvinokurudzirwa kuti vanhu vazhinji vadye kanenge 2 servings yehove pavhiki.

Nekudaro, vakadzi vanogona kuve nepamuviri, vakadzi vane nhumbu, vanaamai vanoyamwisa uye vacheche vacheche vari panjodzi huru yemercury toxicity vanofanirwa kuterera kune anotevera mazano ekudya hove dzine hutano:

• Idya 2-3 servings (227-340 magiramu) emhando dzakasiyana dzehove svondo rega rega.
• Sarudza hove dzakaderera mumercury, dzakadai sesaumoni, shrimp, cod, uye sardines.
• Usati wadya hove dzichangobatwa, tarisa kuti mvura yadzinenge dzabatwa haina ngozi here.

Kana iwe ukateerera matipi aya, iwe unozowedzera mabhenefiti ehove uchideredza njodzi yako yekuratidzwa mercury.

Nzira yekuziva sei hove itsva?

Zvakakosha kusarudza hove itsva kana uchitenga hove. Hapana anoda kudya hove dzakasakara. Saka sei kuziva hove itsva?

Iri chairo harisi basa rinoda hunyanzvi. Paunenge uchiziva zvishoma zvakakosha pfungwa pamusoro payo, iwe uchadzidza nzira yekusarudza hove nyowani zviri nyore. Kuti tinzwisise hove itsva, tinofanira kutanga taziva kuti hove dzakasakara dzakaita sei.

• Hove dzinofanira kunhuwa iodine uye algae. Saka kunofanira kunge kunhuwa kwegungwa. Kana iwe uchigona kunhuwa ammonia, hove yacho haisi itsva.
• Maziso ehove anofanira kunge akajeka. Hove dzakasakara dzine maziso akagomara. Anoita seakaneta. 
• Magill ehove itsva ane pink kana tsvuku. Magill anotarisika-slimy chiratidzo chekuti hove dzave kupera.
• Hove dzacho dzinofanira kuva dzine ruvara rwakajeka. Haifanire kudonha mukati kana ikadzvanywa. Dzvanya zvishoma pahove nechigunwe chako. Ihove inofanira kudzokera kune yaimbova chimiro. Kana zvigunwe zvako zvikaramba zvichionekwa, ndezvekare.
• Kumira kwehove itsva kwakatwasuka. Muswe wayo unomira wakamira paunoisimudza kubva mumusoro wayo woibata. Hove dzakasakara dzine chitarisiko chakasununguka. Kana ukaibata nemusoro, chikamu chemuswe chinorembera pasi.
• Kana hove iri nyowani, inonyura pasi kana yaiswa mumvura. Hove dzakasakara dzinouya pamusoro pemvura.

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