ea litlhapi""Engraulidae" lelapa tlhapi ea anchovyE ruile ka bobeli tatso le limatlafatsi. Ke mofuta o monyenyane oa litlhapi empa o fana ka liprotheine tse ngata, mafura a pelo e phetseng hantle le livithamini le liminerale tsa bohlokoa ho e 'ngoe le e' ngoe ea lijo.
tlase "melemo le likotsi tsa anchovy", "protheine ea bohlokoa ea anchovy", "thepa ea anchovy", "vithamine ho anchovy" ho tla buisanoa ka lihlooho.
Melemo ea Anchovy ke Efe?
E phahame ho Omega 3 fatty acids
Omega 3 fatty acidsKe mafura a mafura a bohlokoa a bapalang karolo nthong e 'ngoe le e' ngoe ho tloha ho bophelo bo botle ba pelo ho ea ho ts'ebetso ea boko. Lipatlisiso li bontša hore mafura ana a phetseng hantle a ka ama taolo ea boima ba 'mele, bophelo bo botle ba mahlo, tsoelo-pele ea lesea le ho itšireletsa mafung.
anchovyLigrama tse 60 tsa nutmeg li fana ka li-milligrams tse 951 tsa omega 3 fatty acids, kahoo ke mohloli o motle oa mafura ana a bohlokoa a mafura.
Le hoja ho se na tataiso bakeng sa chelete e hlokahalang letsatsi le leng le le leng, mekhatlo e mengata ea bophelo bo botle e khothalletsa ho kenngoa ha 3-250 milligrams ea DHA le EPA, mefuta e 'meli ea omega 500 fatty acids.
American Heart Association e khothalletsa ho ja litlhapi tse mafura tse peli beke le beke kapa ho noa oli ea tlhapi ho finyella litlhoko tsa omega-3 fatty acid.
e matlafatsa masapo
tlhapi ea anchovyE fana ka boleng bo khotsofatsang ba phepo bakeng sa lits'ebetso tsa bohlokoa tse kang ho matlafatsa masapo.
k'halsiamo Ho bohlokoa ho boloka sebopeho sa marapo se le matla. Ha e le hantle, karolo ea 99 lekholong ea k’halsiamo e ’meleng ea rōna e fumanoa masapong le menong a rōna.
vithamine K Hape ke ea bohlokoa bakeng sa bophelo bo botle ba masapo, liphuputso tse ling li bontšitse hore e ka thibela ho robeha le ho thusa ho boloka masapo a masapo.
60 dikgerama anchovy 10 ho thusa ho boloka bophelo bo botle ba masapo ka ho fana ka karolo ea 7 lekholong ea khalsiamo e hlokahalang letsatsi lohle le karolo ea XNUMX lekholong ea tlhokahalo ea letsatsi le letsatsi ea vithamine K.
Ke mohloli o motle oa protheine
Ho fumana protheine e lekaneng ho bohlokoa bakeng sa bophelo bo botle.Protein e haha le ho lokisa lisele, e hlahisa li-enzyme le lihomone tsa bohlokoa 'meleng, ke karolo ea bohlokoa ea masapo, mesifa, lefufuru le lisele.
Ho ja lijo tse nang le protheine e ngata ho thusa ho boloka maemo a tloaelehileng a tsoekere ea mali, ho thibela ho lahleheloa ke mesifa e amanang le lilemo, le ho khothalletsa ho theola boima ba 'mele.
60 dikgerama palo ea protheine ea anchovy Ke ligrama tse 13. Haeba u e ja le lijo tse ling tse nang le protheine letsatsi lohle, u tla kopana habonolo litlhoko tsa hau tsa letsatsi le letsatsi tsa protheine.
E na le liphello tse molemo pelong
E mong le e mong oa tseba hore pelo ke e 'ngoe ea litho tsa bohlokoa ka ho fetisisa. E pompa mali ho pholletsa le 'mele, e fana ka lisele tse nang le oksijene le limatlafatsi tsa bohlokoa tseo li li hlokang.
anchovyE na le boemo bo tsotehang ba limatlafatsi 'me e na le livithamine le liminerale tse ngata tse ka thusang ho sireletsa bophelo bo botle ba pelo.
mohlalaniacinE fokotsa triglyceride le cholesterol, mabaka a mabeli a kotsi bakeng sa lefu la pelo.
Omega 3 fatty acids e boetse e boloka pelo e phetse hantle ka ho fokotsa ho ruruha, ho theola k'holeseterole le khatello ea mali.
ho American Journal of Clinical Nutrition thutong e le 'ngoe, anchovyHo fumanoe hore selenium, limatlafatsi tse ling tse fumanoang lijong, li ka fokotsa kotsi ea lefu la pelo.
E thusa ho theola boima ba 'mele
anchovyli na le lik’hilojule tse fokolang empa li na le liprotheine tse ngata, livithamine le liminerale.
Protheine, hormone ea tlalaghrelinE thusa ho fokotsa takatso ea lijo ka ho theola maemo. Phuputso ea 2006 e fumane hore lijo tsa hoseng tse nang le protheine e ngata li fokotsa ghrelin hape li liehisa ho ntša mpa ho eketsa ho khora.
ho American Journal of Clinical Nutrition Phuputsong ea Australia e hatisitsoeng Australia, lijo tse nang le protheine e ngata ea libeke tse 12 li batla li imenne habeli ha li bapisoa le lijo tse nang le protheine e tlaase ho basali ba phetseng hantle.
Hobane e na le lik’hilojule tse fokolang ’me e na le protheine e ngata anchovyE thusa ho theola boima ba 'mele ka ho bo boloka bo tletse.
Litlhapi tse fokolang ka mercury
Le hoja litlhapi e le lijo tse phetseng hantle le tse molemo, ho ja haholo ho eketsa kotsi ea chefo ea mercury.
Mercury ke tšepe e boima e monngoang ke litlhapi. Ha re ja litlhapi, re boetse re monya mercury eo e nang le eona.
Tekanyo e phahameng ea mercury e ka ba kotsi esita le ho baka tšenyo ea methapo ho bana kapa masea. Ka hona, hangata bakhachane,mackerelHo khothalletsoa ho qoba litlhapi tse itseng tse nang le mercury e ngata, tse kang tlhapi, shark le swordfish.
Melemo ea ho ja li-anchoviesE 'ngoe ea tsona ke tekanyo e tlase ea mercury. anchovy,maemo a tlase a mercury har'a litlhapiE na le e 'ngoe ea lisebelisoa tse ntle ka ho fetisisa, e etsang hore e be khetho e sireletsehileng le e nang le phepo.
E thusa ho lokisa lisele le lisele
e ruileng ka protheine anchovyE tsebahala ka ho thusa ho sebetsa le ho sebetsa hantle ha lisele tsa metabolism, tokiso ea lisele tse hokahaneng le ho hola hape.
Lijo tse nang le protheine e ngata li boetse li thusa ho theola boima ba 'mele, ho boloka maemo a tsoekere maling, hape li haha masapo, mesifa, lefufuru le lisele. Ka kakaretso, e ka ba matlafatso e kholo ho matla a 'mele a ho iphekola.
E sireletsa bophelo bo botle ba mahlo
anchovyE na le vithamine A e ngata, e sireletsang bophelo bo botle ba mahlo. Ho International Journal of Ophthalmology and Ophthalmology Tlaleho ea lipatlisiso e hatisitsoeng e senotse hore anchovy e na le phello e ka bang tšireletso khahlanong le tsoelo-pele le ho teba ha glaucoma. E thibela ho senyeha ha macular le cataracts, ka hona ja li-anchoviesE molemo bakeng sa bophelo bo botle ba mahlo.
E ruile ka tšepe
anchovy E ruile ka tšepe. ho Lefapha la U.S. la Bophelo bo Botle le Litšebeletso tsa Batho Ligrama tse 20 tsa tlhapi e ncha, tse kang li-anchovies, li fana ka karolo ea 12 lekholong ea tekanyo ea letsatsi le letsatsi ea tšepe bakeng sa banna le karolo ea 5 lekholong bakeng sa basali, ho latela lipatlisiso.
Iron e eketsa phepelo ea oksijene le phallo ea mali 'meleng. E boetse e thusa lisele ho hlahisa matla a eketsehileng ’me lisele tse tšoeu tsa mali li bolaea libaktheria, kahoo li sireletsa ’mele ho tšoaetsoeng.
E thibela chefo
E 'ngoe ea likotsi tse kholo ka ho fetisisa tsa ho ja litlhapi tse ngata haholo ke tekanyo e phahameng ea mercury le chefo e meng ea tikoloho eo hangata e ka fumanoang 'meleng ea bona.
Litlhapi tse nyenyane li na le chefo e fokolang haholo, haholo-holo ka lebaka la nako e khutšoanyane ea bophelo, kahoo li fana ka melemo e mengata ea phepo e nepahetseng ha li ntse li eketsa chefo e fokolang haholo 'meleng ho feta litlhapi tse khōloanyane.
E boloka bophelo bo botle ba qoqotho
Karolo e le 'ngoe ea li-anchovies e na le 31 micrograms (mcg) ea selenium. Bacha le batho ba baholo ba lokela ho fumana 55 mcg ea selenium ka letsatsi. Phuputso e entsoeng lilemong tsa bo-1990 e ile ea totobatsa hore selenium ke karolo ea enzyme e ka etsang hore qoqotho e sebetse. Lipatlisiso tse ling li boetse li bontša hore khaello ea selenium e ka baka mathata a qoqotho.
E thibela lefu la Alzheimer
Phuputsong ea Sekolo sa Bongaka sa Harvard, bafuputsi ba fumane hore ba jang li-omega 3 fatty acids ka ho fetisisa, Lefu la AlzheimerBa fumane maemo a tlase a protheine beta-amyloid, letšoao la
E ea tšoarella
anchovy Ho fapana le litlhapi tse hlahisitsoeng ke polasi le tse feptjoang ka lithibela-mafu, e tšoasoa ho tsoa naheng 'me e bile e nkoa e le e' ngoe ea mefuta e tsitsitseng ea litlhapi, e lumellang litlhapi tse ruuoang hore li fane ka melemo e mengata ea bophelo ntle le ho tšoenyeha ka likotsi tsa eona.
lik'hilojule ka li-anchovies E na le liprotheine tse fokolang, mafura a phetseng hantle le limatlafatsi tse ngata. Sekhahla sa 60 g se na le lintlha tse latelang tsa phepo:
94.5 lik'hilojule
13 grama ea protheine
4.4 dikgerama tsa mafura
9 milligram ea niacin (liperesente tse 45 tsa DV)
30.6 micrograms ea selenium (44 lekholong DV)
2,1 milligrams ea tšepe (12 lekholong DV)
113 milligrams ea phosphorus (11 lekholong DV)
0.2 milligrams ea riboflavin (10% DV)
104 milligrams ea khalsiamo (10 lekholong DV)
0.2 milligrams ea koporo (8% DV)
31.1 milligrams ea magnesium (8 lekholong DV)
1.5 milligrams ea vithamine E (7 lekholong DV)
5.4 micrograms ea vithamine K (7 lekholong DV)
0.4 micrograms ea vithamine B12 (7 lekholong DV)
245 milligrams ea potassium (7 lekholong DV)
1.1 milligrams ea zinki (7 lekholong DV)
0.1 milligrams ea vithamine B6 (5 lekholong DV)
Likotsi tsa Litlhapi tsa Anchovy ke life?
Batho ba bang ba ka 'na ba e-ba le allergy kapa ba na le bothata, kahoo batho bana ja li-anchovieslokela ho qoba. Haeba u e-na le matšoao a fosahetseng a kang ho hlohlona, letlalo la letlalo kapa ho hema ka thata ka mor'a ho ja litlhapi, u lokela ho khaotsa ho ja 'me u buisane le ngaka.
Ho feta moo, bakhachane ba lokela ho beha leihlo ho noa ha mercury ho thibela ho lieha ho hola le ho holofala ha lesea.
tlhapi ea anchovy e na le litekanyo tse nyane tsa mercury 'me e bolokehile hore e ka jeoa ka tekanyo e itekanetseng nakong ea bokhachane empa e lokela ho lekanyetsoa hanngoe ho isa ho tse peli ka beke e le karolo ea lijo tse phetseng hantle le tse leka-lekaneng.
anchovy e tala se je. anchovy e ncha Haeba u e fumana, u lokela ho e pheha hantle pele u e ja ho bolaea likokoana-hloko le ho thibela liphello tsa bona tse mpe tsa bophelo bo botle.
Ka hoo;
tlhapi ea anchovy, E na le protheine e ngata, omega 3 fatty acids, le livithamine le liminerale tsa bohlokoa. Limatlafatsi tseo e fanang ka tsona li thusa ho theola boima ba 'mele, ho boloka bophelo bo botle ba masapo le ho sireletsa pelo. E na le mefuta e mengata ebile e tlase ka mercury.
