Rea tseba hore ho ja litlhapi ho tlisa melemo e meholo. Ho khothalletsoa hore re je bonyane lijo tse peli ka beke tsa litlhapi tse mafura ho khothalletsa bophelo bo botle ba pelo.
Salemone, hammoho le tuna le herring, hape ke mofuta oa tlhapi o nang le phepo o nang le protheine, omega 3 fatty acids le micronutrients. tlhapi ea mackerelle d. Mackerelke tlhapi ea metsing a letsoai e nang le mefuta e fetang 30 e fapaneng, ho kenyelletsa le mefuta e tsebahalang.
E boetse e rekisoa ka makotikoting ka foreshe. Ho ja mackerel kamehlaE theola khatello ea mali le k'holeseterole, e thusa ho fokolisa, e sireletsa ho tepella maikutlong, e matlafatsa masapo.
Boleng ba phepo ea tlhapi ea mackerel ke bofe?
tlhapi ea mackerel E na le phepo e ntle haholo. Likhalori tse tlase, protheine, omega 3 fatty acids lemicronutrients akarelletsa. vithamine B12, selenium, niacin le phosphorus e ngata.
100 dikgerama tse phehiloeng phepo e nepahetseng ea mackerel ke ka tsela e latelang:
223 lik'hilojule
20.3 grama ea protheine
15.1 dikgerama tsa mafura
16,1 micrograms ea vithamine B12 (269 lekholong DV)
43,9 micrograms ea selenium (63 lekholong DV)
5.8 milligram ea niacin (liperesente tse 29 tsa DV)
236 milligrams ea phosphorus (24 lekholong DV)
82.5 milligrams ea magnesium (21 lekholong DV)
0.4 milligrams ea riboflavin (21% DV)
0.4 milligrams ea vithamine B6 (20 lekholong ea DV)
341 milligrams ea potassium (10 lekholong DV)
0.1 milligrams ea thiamine (9 lekholong DV)
0.8 milligrams ea pantothenic acid (8 lekholong DV)
Ho phaella ho limatlafatsi tse thathamisitsoeng ka holimo, zinki, Koporo mme e na le vithamine A.
Melemo ea Mackerel Fish ke efe?
ho theola khatello ea mali
Ha khatello ea mali e phahame haholo, e qobella pelo ho pompa mali le ho eketsa kotsi ea lefu la pelo.
MackerelE boetse e na le molemo bakeng sa bophelo bo botle ba pelo kaha e na le matla a ho theola khatello ea mali.
ho fokotsa k'holeseterole
Cholesterol Ke mofuta oa mafura a fumanoang hohle 'meleng ea rona. Le hoja re hloka k’holeseterole, e ngata haholo ea eona e bokellana maling, e leng ho etsang hore methapo ea mali e be tšesaane le ho thatafala.
ho ja mackerelE sireletsa bophelo bo botle ba pelo ka ho theola k'holeseterole.
Liphuputso tse ling tsa morao-rao li bontšitse hore omega 3 fatty acids e sireletsa khahlanong le ho tepella maikutlong.
Ho ea ka phuputso e 'ngoe, omega 3 fatty acids e amahanngoa le ho tepella maikutlo ho hoholo,lefu la ho ferekana kelellong le ho fokotsa matšoao a ho tepella maikutlo ka ho fihla ho 50% ho ba nang le khatello ea maikutlo bongoaneng.
ho matlafatsa masapo
Joalo ka mefuta e meng ea litlhapi tse mafura, mackerel hape e ntleVithamine D ke mohloli. Vithamine D ke limatlafatsi tsa bohlokoa haholo.
E bohlokoa haholo bakeng sa bophelo bo botle ba masapo. E thusa ho metabolism ea calcium le phosphorus mme e fana ka masapo a matla.
E na le Omega 3 fatty acids
Omega 3 fatty acids ke mafura a bohlokoa. 'Mele ha o hlahise ka bobona, o tlameha ho fumanoa lijong. Omega 3 fatty acids hangata e fumanoa litlhaping tse mafura.
Omega 3 fatty acids e na le melemo ea bohlokoa haholo bakeng sa 'mele, joalo ka ho fokotsa ho ruruha le ho sireletsa bophelo bo botle ba pelo.
Lintho tse nang le vithamine B12
Vithamine B12 ke e 'ngoe ea limatlafatsi tsa bohlokoahali bophelong ba rona. Ho haella ha eona ho ka baka phokolo ea mali le ho senya tsamaiso ea methapo.
Vithamine B12 e bohlokoa bakeng sa tsamaiso ea 'mele ea ho itšireletsa mafung le ea methapo hape e bapala karolo ea tlhahiso ea DNA.
tlhapi ea mackerel, Vithamine B12Ke mohloli oa bohlokoa haholo bakeng sa Mackerel fillet e phehiloeng e fana ka 12% ea RDI bakeng sa B279.
Mackerel Ke mohloli o felletseng oa protheine. Hantle; E na le palo e lekaneng ea li-amino acid tsohle tse robong.
boleng bo tlase ba mercury
Le hoja lijo tsa leoatleng ka kakaretso li na le phepo e nepahetseng 'me li le molemo bakeng sa' mele ea rona, e 'ngoe ea litšobotsi tsa eona tse mpe ke hore li angoa ke tšilafalo ea mercury.
Mackerel ea Atlantic Ke e 'ngoe ea litlhapi tse nang le mercury e fokolang. morena mackerel joalo ka tse ling mefuta ea mackerel e phahameng ka mercury.
Thusa ho theola boima ba 'mele
MackerelE na le mafura a phetseng hantle le liprotheine tse thusang ho theola boima ba 'mele.
Ka ligrama tse 20 tsa protheine, ligrama tse 15 tsa mafura le zero carbohydrate ho sebeletsa, tlhapi ea mackerelKe lijo tse babatsehang tse ka fanang ka tahlehelo ea boima ba 'mele.
Melemo ea letlalo la mackerel ke efe?
E na le omega 3 fatty acids e ngata le selenium content tlhapi ea mackerel e kopana le litlhoko tsohle tsa tlhokomelo ea letlalo.
Lintho tsena li sebetsa joalo ka li-antioxidants 'meleng, li fokotsa khatello ea oxidative le litlamorao tsa li-radicals tsa mahala.
E fokotsa ponahalo ea wrinkles le matheba a lilemo.
Psoriasis ve eczema e kokobetsa maemo a mang a ho ruruha joalo ka
Melemo ea mackerel bakeng sa moriri ke efe?
Mackerel Litlhapi li na le limatlafatsi tse ngata tse bohlokoa bakeng sa tlhokomelo ea moriri, joalo ka protheine, tšepe, zinki le omega 3 fatty acids.
Tšebeliso ea kamehla ea limatlafatsi tsena e ntlafatsa ho khanya le ponahalo ea moriri.
E matlafatsa likhoele tsa moriri le bran E fokotsa liphello tsa mathata a letlalo la hlooho joalo ka
Ke likotsi life tsa mackerel?
Batho ba nang le bothata ba tlhapi ho ja mackerellokela ho qoba.
Mackerelhistamine e ka baka chefo ea histamine ka mokhoa oa chefo ea lijo, e ka bakang matšoao a kang ho nyekeloa ke pelo, hlooho le ho ruruha.
Mackerel Le hoja e amahanngoa le melemo e mengata ea bophelo bo botle, hase mefuta eohle e molemo bakeng sa bophelo bo botle. King mackerel e na le mercury e ngata ebile e le lethathamong la litlhapi tse sa lokelang ho jeoa.
Basali ba nang le bakhachane ba lokela ho shebella ka hloko ho noa ha mercury ho fokotsa kotsi ea ho lieha ho hōla le bokooa ba pelehi.
