Kubatsira, Kukuvadza uye Kukosha Kwekudya kweMackerel Hove

Tinoziva kuti kudya hove kunounza zvikomborero zvikuru. Zvinokurudzirwa kuti tidye kanenge kaviri pavhiki yehove dzine mafuta kuti tisimudzire utano hwemwoyo.

Salmoni, pamwe chete ne tuna uye herring, ihwowo rudzi rwehove ine utano ine mapuroteni, omega 3 fatty acids uye micronutrients. mackerel hoved. Mackerelihove yemvura yemunyu ine marudzi anopfuura makumi matatu akasiyana, kusanganisira marudzi ane mukurumbira. 

Inotengeswa zvakare mumagaba neatsva. Kudya mackerel nguva dzoseInoderedza ropa uye cholesterol, inobatsira kuderedza, inodzivirira kubva pakuora mwoyo, inosimbisa mapfupa.

Chii chinovaka muviri chehove yemackerel?

mackerel hove Inovaka muviri zvikuru. Yakaderera mumacalorie, mapuroteni, omega 3 fatty acids uye micronutrients inosanganisira. vhitamini B12, selenium, niacin uye yakakwirira mu phosphorus.

100 gramu yakabikwa zvinovaka muviri zve mackerel zviri sezvinotevera: 

• 223 macalorie
• 20.3 gramu mapuroteni
• 15.1 magiramu emafuta
• 16,1 micrograms yevhitamini B12 (269 muzana DV)
• 43,9 micrograms ye selenium (63 muzana DV)
• 5.8 milligrams ye niacin (29 muzana DV)
• 236 milligrams yephosphorus (24 muzana DV)
• 82.5 milligrams ye magnesium (21 muzana DV)
• 0.4 milligrams ye riboflavin (21 muzana DV)
• 0.4 milligrams yevhitamini B6 (20 muzana DV)
• 341 milligrams ye potassium (10 muzana DV)
• 0.1 milligrams ye thiamine (9 muzana DV)
• 0.8 milligrams ye pantothenic acid (8 muzana DV)
• 1.3 milligrams esimbi (7 muzana DV) 

Mukuwedzera kune zvinovaka muviri zvakanyorwa pamusoro, zinc, Mhangura uye ine vitamini A.

Ndezvipi Zvakanakira Mackerel Hove?

kuderedza BP

• Kana BP yanyanya kukwira, inomanikidza mwoyo kupomba ropa uye inowedzera njodzi yechirwere chemwoyo. 
• MackerelInobatsirawo kuhutano hwemwoyo sezvo inokwanisa kuderedza BP.

kuderedza cholesterol

• Cholesterol Imhando yemafuta anowanikwa mumuviri wedu wese. Kunyange zvazvo tichida cholesterol, yakawandisa inowanda muropa, zvichiita kuti tsinga dzitetepe uye dziome.
• kudya mackerelInodzivirira hutano hwemoyo nekudzikisa cholesterol.

Kudzivirirwa kubva mukuora mwoyo

• Mackerelrudzi rwemafuta ane hutano omega 3 mafuta acids akapfuma mu
• Imwe tsvakiridzo ichangoburwa yakaratidza kuti omega 3 fatty acids inodzivirira kubva mukuora mwoyo.
• Maererano nekumwe kuongorora, omega 3 fatty acids inobatanidzwa nekuora mwoyo kukuru, bipolar disorder uye kuderedza kuora mwoyo zviratidzo kusvika ku50% kune avo vane kuora mwoyo kwehuduku.

kusimbisa mapfupa

• Semamwe marudzi ehove dzine mafuta, mackerel zvakare yakanaka Vitamin D ndiko kunobva. Vitamin D chinhu chakakosha chekudya chakakosha. 
• Zvinonyanya kukosha kune hutano hwemapfupa. Inobatsira mu calcium uye phosphorus metabolism uye inopa mapfupa akasimba.

Omega 3 fatty acids zviri mukati

• Omega 3 fatty acids mafuta anokosha. Muviri haubudi woga, unofanirwa kuwanikwa kubva pakudya. Omega 3 fatty acids inonyanya kuwanikwa muhove dzine mafuta.
• Omega 3 fatty acids ine mabhenefiti akakosha kumuviri, sekuderedza kuzvimba uye kuchengetedza hutano hwemoyo.

Vitamin B12 yemukati

• Vitamin B12 ndechimwe chezvakanyanya kukosha kune hutano hwedu. Kushaikwa kwayo kunogona kukonzera anemia uye kukuvadza hurongwa hwetsinga.
• Vitamin B12 yakakosha kune immune system uye nervous system uye inoitawo basa mukugadzirwa kweDNA.
• mackerel hove, Vitamin B12 Icho chinhu chakakosha zvikuru chekushandisa Iyo mackerel fillet yakabikwa inopa 12% yeRDI yeB279.

Protein content

• Mackerel Iprotein yakakwana. Zvakanaka; Iine huwandu hwakakwana hwese mapfumbamwe akakosha amino acids.

yakaderera mercury content

• Kunyange zvazvo chikafu chemugungwa chinowanzova chikafu uye chinobatsira muviri wedu, chimwe chezvakashata zvayo ndechokuti zvinokanganiswa nekusvibiswa kwemercury.
• Atlantic mackerel Ndiyo imwe yehove dzine mercury shoma. mambo mackerel sevamwe mackerel marudzi yakakwirira mu mercury.

Batsira uremu

• MackerelYakapfuma mumafuta ane hutano uye mapuroteni anobatsira kuderedza uremu.
• Zvidzidzo, high protein kudyainoratidza kuti inopa satiety uye inokurumidza kupisa mafuta.
• Nemagiramu makumi maviri eprotein, 20 magiramu emafuta uye zero makhahydrates pakushumira, mackerel hoveIcho chikafu chakanakisa chinogona kupa uremu. 

Ndezvipi zvinobatsira zveganda zvemackerel?

• Iine akawanda omega 3 fatty acids uye selenium zvirimo mackerel hove inosangana nezvose zvinodiwa zvekuchengetedza ganda. 
• Izvi zvinhu zvinoshanda se antioxidants mumuviri, kuderedza oxidative kusagadzikana uye mhedzisiro yemahara radicals.
• Inoderedza kutaridzika kwemakwinya uye mavara ezera.
• Psoriasis ve eczema inobvisa mamwe mamiriro ekuzvimba akadai

Ndezvipi zvinobatsira zvemackerel kune bvudzi?

• Mackerel Hove dzine zvakawanda zvinovaka muviri zvakakosha pakuchengetwa kwebvudzi, zvakaita seprotein, iron, zinc uye omega 3 fatty acids.
• Nguva dzose kushandiswa kwezvokudya izvi kunovandudza kupenya uye kuonekwa kwebvudzi. 
• Inosimbisa vhudzi rebvudzi uye bran Inoderedza migumisiro yezvinetso zvemusoro zvakadai se

Ndezvipi zvinokuvadza zvemackerel?

• Avo vane hove allergies kudya mackerelinofanira kudzivisa. 
• Mackerelhistamine inogona kukonzera histamine toxicity nenzira yechikafu chepfu, izvo zvinogona kuguma nezviratidzo zvakaita sekusvotwa, musoro, uye kuzvimba. 
• Mackerel Kunyange zvazvo yakabatana nehuwandu hwehutano hwakanaka, haasi marudzi ose anobatsira kune hutano. King mackerel ine yakakwira mercury content uye iri kunyange pane rondedzero yehove dzisingafanirwe kudyiwa.
• Vakadzi vane pamuviri vanofanira kunyatsocherechedza kutora kwavo mercury kuti vaderedze njodzi yekukura kunonoka uye hurema hwekuberekwa.