Zviri muChinyorwa
Hove ""Engraulidae" vemhuri anchovy hoveYakapfuma mune zvose kuravira uye kudya. Imhando duku yehove asi inopa mapuroteni akawanda, mafuta ane utano hwemwoyo, uye mavhitamini anokosha nemaminerari mukushanda kwega kwega.
pazasi "mabhenefiti uye kukuvadza kweanchovy", "protein kukosha kweanchovy", "maitiro eanchovy", "vitamini muanchovy" misoro ichakurukurwa.
Ndezvipi zvinobatsira zve anchovy?
Yakakwira muOmega 3 fatty acids
Omega 3 fatty acidsIyo yakakosha mafuta acid inoita basa mune zvese kubva kuhutano hwemoyo kusvika kuhuropi kushanda. Tsvagiridzo inoratidza kuti aya mafuta ane hutano anogona kukanganisa huremu, hutano hwemaziso, kukura kwe fetal uye kusadzivirirwa.
Anchovy60 magiramu epineapple inopa 951 milligrams ye omega 3 fatty acids, zvichireva kuti ndiyo yakanaka sosi yeaya akakosha mafuta acids.
Kunyange zvazvo pasina mazano ehuwandu hunodiwa zuva rega rega, masangano akawanda ehutano anokurudzira kusanganiswa kwe3-250 milligrams yeDHA neEPA, maitiro maviri e omega 500 fatty acids.
IAmerican Heart Association inokurudzira kudya zvikamu zviviri zvehove dzine mafuta vhiki imwe neimwe kana kutora mafuta ehove kuti uwane omega 3 fatty acid inoda.
inosimbisa mapfupa
anchovy hoveInopa chikafu chinogutsa chekudya kune zvakakosha maitiro sekusimbisa mapfupa.
karusiyamu Zvakakosha kuchengetedza skeletal chimiro chakasimba. Kutaura zvazviri, 99 muzana yecalcium mumuviri wedu inowanikwa mumapfupa nemazino edu.
vitamini K Izvo zvakakoshawo kune hutano hwemapfupa, sezvimwe zvidzidzo zvakaratidza zvinogona kudzivirira kuputsika uye kubatsira kuchengetedza mapfupa emamineral density.
60 magiramu anchovy kushumira kunobatsira kuchengetedza hutano hwemapfupa nekupa 10 muzana ye calcium inodiwa kwezuva rose uye 7 muzana yezuva nezuva yevhitamini K inoda.
Icho chitubu chakanaka cheprotein
Kuwana mapuroteni akakwana kwakakosha kune hutano hwakanaka. Protein Inovaka nekugadzirisa matishu, inoburitsa akakosha enzymes uye mahomoni mumuviri, uye chinhu chakakosha chemapfupa, tsandanyama, cartilage uye tishu.
Kudya chikafu chine mapuroteni akawandisa kunobatsira kuchengetedza huwandu hweshuga yeropa, inodzivirira kurasikirwa kwemhasuru ine zera uye inosimudzira kuonda.
60 magiramu huwandu hweprotein yeanchovy Icho chiri 13 gramu. Kana iwe ukaidya nezvimwe zvekudya zvine mapuroteni mukati mezuva rose, unogona kusangana nyore nyore neprotein yako yemazuva ese.
Hune migumisiro inobatsira pamwoyo
Munhu wose anoziva kuti mwoyo ndeimwe yenhengo dzakakosha. Inopomba ropa mumuviri wese, ichipa matishu ane okisijeni uye chikafu chakakosha chavanoda.
AnchovyIine chimiro chekudya chinokatyamadza uye ine akawanda mavhitamini nemaminerari anogona kubatsira kuchengetedza hutano hwemoyo.
semuenzaniso niacinInoderedza triglycerides uye cholesterol, zvinhu zviviri zvine njodzi yechirwere chemoyo.
Omega 3 fatty acids inochengetawo mwoyo une utano nekuderedza kuzvimba nekudzikisa cholesterol neBP.
muAmerican Journal yeClinical Nutrition Muchidzidzo chakaitwa anchovySelenium, chimwe chikafu chinowanikwa mumvura, chakawanikwa chichideredza njodzi yechirwere chemoyo.
Inobatsira kuderedza uremu
Anchovy, ine macalorie mashoma asi ane mapuroteni akawanda, mavhitamini nemamineral.
Protein ndiyo hormone yenzara ghrelinInobatsira kuderedza kudya nekuderedza mazinga eropa. Ongororo yakaitwa muna 2006 yakawana kuti kudya kwemangwanani kwakakwira-protein kwakaderedza ghrelin uye zvakare kunonoka kubuda mudumbu kuwedzera satiety.
muAmerican Journal yeClinical Nutrition A 12-vhiki yakakwira-protein yekudya yakapetwa kaviri kurasikirwa uremu kana ichienzaniswa yakaderera-protein yekudya muvakadzi vane hutano, chidzidzo cheAustralia chakabudiswa muna XNUMX chakawana.
Nokuti ine macalorie mashoma uye ine mapuroteni akawanda anchovyInobatsira kuti udzike uremu nekukuchengeta wakaguta.
Ihove ine mercury shoma.
Kunyange zvazvo hove dziri zvokudya zvine utano uye zvinobatsira, kudya zvakanyanya kunowedzera njodzi ye mercury poisoning.
Mercury imhando yeheavy metal inotorwa nehove. Kana tichidya hove, tinotorawo mekiyuri iri mairi.
Kuwanda kwemekiri kunogona kuva nengozi uye kunokonzera kukanganisa kwetsinga muvana kana vacheche. Nokuda kwechikonzero ichi, vakadzi vane pamuviri kazhinji mackerelZvinokurudzirwa kugara kure nedzimwe hove dzine yakakwira mercury, sehove, shark uye swordfish.
Zvakanakira kudya anchoviesImwe yacho ndeye yakaderera mercury content. Anchovy, yakaderera mercury concentrations pakati pehoveIine chimwe chezvinotevera, zvichiita kuti ive yakachengeteka uye inovaka muviri.
Inobatsira kugadzirwa kwetishu uye masero
Yakapfuma muprotein anchovyIzvo zvinozivikanwa kuti inobatsira kushanda uye kugona kwesero metabolism, kubatanidza matishu kugadzirisa uye kukurazve.
Zvokudya zveprotein zvakakwirira zvinobatsirawo kusimudzira uremu, kuchengetedza huwandu hweshuga yeropa, uye zvakare kubatsira kuvaka pfupa, tsandanyama, cartilage, uye tishu. Pakazere, inogona kuva tsigiro huru yekugona kwemuviri kuzvirapa.
Inodzivirira hutano hwemaziso
AnchovyYakapfuma muvhitamini A, inodzivirira hutano hwemaziso. MuInternational Journal yeOphthalmology uye Ophthalmology Chirevo chakaburitswa chekutsvagisa chakaratidza kuti anchovy ine inogona kudzivirira kubva mukufambira mberi uye kuomarara kweglaucoma. Inodzivirira macular degeneration uye cataracts, saka kudya anchoviesyakanakira utano hwemaziso.
Yakapfuma musimbi
Anchovy Yakapfuma musimbi. KuUnited States of Health and Human Services Maererano neongororo iyi, magiramu makumi maviri ega ega ehove dzichangobva kubikwa, dzakadai seanchovies, anopa zvikamu gumi nezviviri kubva muzana zvearon inokurudzirwa zuva nezuva yevarume uye 20 muzana yevakadzi.
Iron inowedzera okisijeni uye kutenderera kweropa mumuviri. Inobatsirawo masero kuburitsa simba rakawanda uye masero machena eropa anouraya mabhakitiriya, nokudaro achidzivirira muviri kubva kuzvirwere.
Inodzivirira toxicity
Imwe yenjodzi huru yekudya hove dzakawandisa ndeyekukwira kwemekiyuri uye humwe huturu hwezvakatipoteredza hunogona kuwanikwa kazhinji mumiviri yavo.
Hove diki dzine huturu hushoma, zvakanyanya nekuda kwehupenyu hupfupi, uye nekudaro dzinopa akawanda ezvekudya kunovaka muviri uku ichiwedzera huturu hushoma kumuviri pane hove hombe.
Inodzivirira hutano hwethyroid
Imwe kushandiswa kweanchovies ine 31 micrograms (mcg) ye selenium. Vechidiki nevakuru vanofanira kuwana 55 mcg yeselenium pazuva. Ongororo yakaitwa kuma1990 yakaratidza kuti selenium chikamu cheenzaemu inogona kuita kuti thyroid ishande. Ongororo yakawedzerwa inoratidzawo kuti kushomeka kwe selenium kunogona kutungamirira kumatambudziko ethyroid.
Inodzivirira chirwere cheAlzheimer
Muchidzidzo cheHarvard Medical School, vaongorori vakawana kuti avo vakadya yakanyanya omega 3 fatty acids Chirwere cheAlzheimerVakawana mazinga akaderera eprotein beta-amyloid, chiratidzo chegomarara.
Inoramba iripo
Anchovy Kusiyana nehove yakasimudzwa uye yakadyiswa nemishonga inorwisa mabhakitiriya, inobatwa kubva kusango uye inotoonekwa seimwe yemhando dzakagadzikana dzehove, zvichibvumira hove dzakarimwa kuti dzipe hutano hwakawanda pasina kunetseka nezvengozi dzayo.
Anchovy Nutritional uye Vitamin Value
Macalories e anchovy Iyo yakaderera muprotein, mafuta ane hutano uye chikafu. A 60 gram sevhisi ine zvinotevera zvinovaka muviri zvemukati:
94.5 macalorie
13 gramu mapuroteni
4.4 magiramu emafuta
9 milligrams ye niacin (45 muzana DV)
30.6 micrograms ye selenium (44 muzana DV)
2,1 milligrams esimbi (12 muzana DV)
113 milligrams yephosphorus (11 muzana DV)
0.2 milligrams ye riboflavin (10 muzana DV)
104 milligrams yecalcium (10 muzana DV)
0.2 milligrams emhangura (8 muzana DV)
31.1 milligrams ye magnesium (8 muzana DV)
1.5 milligrams yevhitamini E (7 muzana DV)
5.4 micrograms yevhitamini K (7 muzana DV)
0.4 micrograms yevhitamini B12 (7 muzana DV)
245 milligrams ye potassium (7 muzana DV)
1.1 milligrams ye zinc (7 muzana DV)
0.1 milligrams yevhitamini B6 (5 muzana DV)
Ndezvipi Zvinokuvadza zveAnchovy?
Vamwe vanhu vanogona kunge vaine allergic kana kunzwa, saka ivo kudya anchoviesinofanira kudzivisa. Kana ukaona zviratidzo zvisina kunaka zvakadai sekucheka, kuputika kweganda kana kuoma kufema mushure mekudya hove, unofanira kurega kudya uye kubvunza chiremba.
Uyezve, vakadzi vane pamuviri vanofanira kutarisa kunwa kwavo mercury kudzivirira kunonoka kwekukura uye hurema hwekuberekwa mu fetus.
anchovy hove Iine zvidiki zvemekiyuri uye yakachengeteka kudyiwa zvine mwero panguva yekuzvitakura asi inofanira kuganhurirwa kamwe chete kana kaviri pavhiki sechikamu chekudya kwakanaka, kwakadzikama.
mbishi anchovy usadya. anchovy itsva Kana iwe ukaitora, unofanirwa kuibika zvakakwana usati wadya kuti uuraye zvipembenene uye kudzivirira kuipa kwehutano hwehutano.
Semagumo;
anchovy hove, Iyo yakakwirira muprotein, omega 3 fatty acids uye yakakosha mavitamini nemaminerari. Zvokudya zvinopa rubatsiro pakurasikirwa nekurema, kuchengetedza hutano hwemapfupa uye kuchengetedza mwoyo. Inoshandiswa zvakasiyana-siyana uye yakaderera mumercury.
Zvinyorwa Zvaunofanirwa Kuverenga
