Yintoni iAnchovy? Izibonelelo, iiNzakalo kunye neXabiso leSondlo

yeentlanzi""Engraulidae" yentsapho intlanzi ye-anchovyItyebile kuzo zombini incasa kunye nezondlo. Luhlobo oluncinci lwentlanzi kodwa lubonelela ngeeprotheyini ezininzi, amafutha anentliziyo enempilo kunye namavithamini abalulekileyo kunye neeminerali kwinkonzo nganye.

ngezantsi "izibonelelo kunye nokulimala kwe-anchovy", "ixabiso leprotheyini ye-anchovy", "iipropathi ze-anchovy", "iivithamini kwi-anchovy" kuya kuxutyushwa izihloko.

Ziziphi iiNzuzo zeAnchovy?

Iphezulu kwi-Omega 3 fatty acids

Omega 3 fatty acidsYi-asidi enamafutha abalulekileyo edlala indima kuyo yonke into ukusuka kwimpilo yentliziyo ukuya ekusebenzeni kwengqondo. Uphando lubonisa ukuba la mafutha anempilo anokuchaphazela ukulawula ubunzima, impilo yamehlo, ukuphuhliswa komntwana kunye nokukhuseleka.

I-anchovyI-60 grams ye-nutmeg inika i-951 milligrams ye-omega 3 e-fatty acids, ngoko ke ngumthombo omhle wale mafutha abalulekileyo.

Nangona kungekho zikhokelo zexabiso elifunekayo ngosuku ngalunye, imibutho emininzi yezempilo incoma ukudibanisa okudibeneyo kwe-3-250 milligrams ye-DHA kunye ne-EPA, ezimbini iintlobo ze-omega 500 fatty acids.

I-American Heart Association icebisa ukuba utye ii-servings ezimbini zeentlanzi ezinamafutha ngeveki okanye uthathe ioli yeentlanzi ukuhlangabezana neemfuno ze-omega-3 fatty acid.

yomeleza amathambo

intlanzi ye-anchovyInika ixabiso elanelisayo lesondlo kwiinkqubo ezibalulekileyo ezifana nokomeleza amathambo.

calcium Kubalulekile ukugcina i-skeletal structure yomelele. Enyanisweni, i-99 ekhulwini ye-calcium emzimbeni wethu ifumaneka emathanjeni namazinyo ethu.

ivithamin K Kwakhona kubalulekile kwimpilo yethambo, ezinye izifundo zibonise ukuba kunokuthintela ukuphuka kunye nokunceda ukugcina ubuninzi beeminerali.

60 grams i-anchovy Ukukhonza oku-10 kunceda ukugcina impilo yethambo ngokubonelela nge-7 ipesenti ye-calcium efunekayo imini yonke kunye ne-XNUMX ekhulwini yemfuno yemihla ngemihla ye-vitamin K.

Ngumthombo olungileyo weprotheyini

Ukufumana iprotheyini eyaneleyo kubalulekile kwimpilo entle. protein yakha kwaye ilungise izicubu, ivelise i-enzyme ebalulekileyo kunye namahomoni emzimbeni, yinto ebalulekileyo yamathambo, imisipha, i-cartilage kunye nezicubu.

Ukutya ukutya okuneprotheyini ephezulu kunceda ukugcina amanqanaba aqhelekileyo eswekile yegazi, kuthintela ukulahleka kwemisipha enxulumene nobudala, kwaye kukhuthaze ukunciphisa umzimba. 

60 grams inani leprotheyini ye-anchovy Yi 13 grams. Ukuba uyitya kunye nokunye ukutya okuneprotheyini eninzi imini yonke, uya kuhlangabezana ngokulula neemfuno zakho zemihla ngemihla zeprotheyini.

Uneziphumo eziluncedo kwintliziyo

Wonke umntu uyazi ukuba intliziyo lelinye lawona malungu abalulekileyo. Impompa igazi kuwo wonke umzimba, inika izicubu ngeoksijini kunye nezondlo ezibalulekileyo ezizidingayo.

I-anchovyIneprofayili yezondlo enomtsalane kwaye iqulethe iivithamini ezininzi kunye neeminerali ezinokunceda ukukhusela impilo yentliziyo.

isi niacinIyanciphisa i-triglyceride kunye ne-cholesterol, izinto ezimbini ezinobungozi kwisifo senhliziyo. 

I-Omega 3 fatty acids nayo igcina intliziyo isempilweni ngokunciphisa ukudumba, ukwehlisa i-cholesterol kunye noxinzelelo lwegazi.

kwiAmerican Journal of Clinical Nutrition kwisifundo esinye, i-anchovyKuye kwafunyaniswa ukuba i-selenium, esinye isondlo esifumaneka ekutyeni, inokunciphisa ingozi yesifo senhliziyo. 

Inceda ukunciphisa umzimba

I-anchovyzinee<em>kilojoule ezininzi kodwa zineprotheyini eninzi, iivithamini neeminerali. 

Iprotheni, ihomoni yendlala ghrelinKuyanceda ukunciphisa umdla wokutya ngokuthoba amanqanaba. Uphononongo luka-2006 lwafumanisa ukuba isidlo sakusasa esineprotheyini ephezulu siyayinciphisa i-ghrelin kwaye iphinda icothise ukukhupha isisu ukunyusa ukuhlutha. 

kwiAmerican Journal of Clinical Nutrition Kuphononongo lwase-Australia olupapashwe e-Australia, i-12-iveki ye-high-protein yokutya iphantse iphindwe kabini ukulahleka kwesisindo xa kuthelekiswa nokutya okuphantsi kweeprotheyini kubasetyhini abanempilo. 

Iikhalori eziphantsi kunye neprotheni ephezulu i-anchovyInceda ukwehlisa ubunzima ngokubugcina bugcwele.

Intlanzi encinci kwi-mercury

Nangona iintlanzi zinempilo kwaye ziluncedo, ukutya okuninzi kwandisa ingozi yetyhefu ye-mercury. 

IMercury sisinyithi esinzima esifunxwa ziintlanzi. Xa sisitya intlanzi, sikwafunxa nemekyuri ekuyo. 

Amanqanaba aphezulu e-mercury anokuba yingozi kwaye abangele umonakalo we-neurological kubantwana okanye kwiintsana. Ngoko ke, abafazi abakhulelweyo rhoqo, imackerelKunconywa ukuba ugweme iintlanzi ezithile ezinomxholo ophezulu we-mercury, njengentlanzi, i-shark kunye ne-swordfish.

Iingenelo zokutya i-anchoviesOmnye wabo ngumxholo ophantsi we-mercury. I-anchovy, iqondo eliphantsi lemekyuri phakathi kweentlanziInesinye sezona zithako zilungileyo, okwenza kube yinto ekhuselekileyo neyondlayo.

Inceda izicubu kunye nokulungiswa kweeseli

isityebi kwiprotheyini i-anchovyKuyaziwa ukuba kuzuze ukusebenza kunye nokusebenza kakuhle kwe-cell metabolism, ukulungiswa kwezicubu ezidibeneyo kunye nokukhula kwakhona. 

Ukutya okuneprotheyini eninzi kukwanceda ekukhuthazeni ukunciphisa umzimba, ukugcina amanqanaba eswekile yegazi, kwaye kwakha amathambo, izihlunu, intlala kunye nezicubu. Ngokubanzi, kunokuba luncedo olukhulu kumandla omzimba wokuziphilisa.

Ikhusela impilo yamehlo

I-anchovyItyebile kwivithamin A, ekhusela impilo yamehlo. KwiJenali yeZizwe ngezizwe ye-Ophthalmology kunye ne-Ophthalmology Ingxelo yophando epapashiweyo ibonise ukuba i-anchovy inempembelelo enokubakho yokukhusela ngokuchasene nokuqhubela phambili kunye nobunzima be-glaucoma. Ikhusela ukuwohloka kwe-macular kunye ne-cataract, ke ngoko yitya i-anchoviesIlungile kwimpilo yamehlo.

Butyebe ngentsimbi

I-anchovy Butyebe ngentsimbi. kwiSebe lezeMpilo kunye neeNkonzo zoLuntu laseU.S Nganye i-20 grams yeentlanzi ezitsha, ezifana ne-anchovies, igalela i-12 ekhulwini ye-dose ye-iron ecetyiswayo yemihla ngemihla kunye ne-5 ekhulwini kubasetyhini, ngokutsho kophando. 

I-iron inyusa ukunikezelwa kweoksijini kunye nokujikeleza kwegazi emzimbeni. Ikwanceda iiseli ukuba zivelise amandla amaninzi kwaye iiseli ezimhlophe zegazi zibulala iintsholongwane, ngaloo ndlela zikhusela umzimba kwiintsholongwane.

Ikhusela ubuthi

Enye yeengozi ezinkulu zokutya iintlanzi ezininzi ngamanqanaba aphezulu e-mercury kunye nezinye iityhefu ezihlala zifumaneka emizimbeni yazo.

Iintlanzi ezincinci zineetyhefu ezimbalwa kakhulu, ngakumbi ngenxa yobomi bazo obufutshane, ngoko ke zibonelela ngezibonelelo ezininzi zesondlo ngelixa zongeza i-toxins encinci emzimbeni kuneentlanzi ezinkulu.

Igcina impilo ye-thyroid

Isitya esinye se-anchovies sine-31 micrograms (mcg) yeselenium. Ulutsha kunye nabantu abadala kufuneka bafumane i-55 mcg ye-selenium ngosuku. Uphononongo olwenziwa ngeminyaka yee-1990s lwabonisa ukuba i<em>selenium yinxalenye ye-enzyme ekwazi ukwenza idlala lengqula lisebenze. Uphando olongezelelweyo lukwabonisa ukuba ukungabikho kwe-selenium kunokukhokelela kwiingxaki ze-thyroid.

Ikhusela isifo sika-Alzheimer

Kuphononongo lwaseHarvard Medical School, abaphandi bafumanise ukuba abo batya eyona omega 3 fatty acids, Isifo sika-AlzheimerBafumene amanqanaba asezantsi eprotein beta-amyloid, uphawu lwe

Iyagcineka

I-anchovy Ngokungafaniyo neentlanzi ezikhuliswe kwifama kunye ne-antibiotic-fed, ibanjwe endle kwaye ithathwa njengenye yeentlobo zeentlanzi ezizinzileyo, ezivumela iintlanzi ezifuywayo ukuba zibonelele ngeenzuzo ezininzi zempilo ngaphandle kokukhathazeka malunga neengozi zayo. 

Isondlo seAnchovy kunye nexabiso leVithamini

iikhalori kwi-anchovies Iphantsi kwiprotheyini, amafutha anempilo kwaye iphezulu kwizondlo. I-60 gram ephakayo inomxholo wesondlo olandelayo:

94.5 iikhalori

Iprotheni yegram ye-13

4.4 grams amafutha

I-9 milligrams ye-niacin (i-45 yepesenti ye-DV)

I-30.6 micrograms yeselenium (44 pesenti yeDV)

2,1 milligrams yentsimbi (12 pesenti DV)

I-113 milligrams ye-phosphorus (i-11 ekhulwini ye-DV)

0.2 milligrams riboflavin (10 ekhulwini DV)

I-104 milligrams ye-calcium (i-10 ipesenti ye-DV)

0.2 milligrams yobhedu (8 ekhulwini DV)

I-31.1 milligrams ye-magnesium (i-8 ekhulwini ye-DV)

I-1.5 milligrams ye-vitamin E (i-7 ipesenti ye-DV)

I-5.4 micrograms ye-vitamin K (i-7 ipesenti ye-DV)

I-0.4 micrograms ye-vitamin B12 (i-7 ekhulwini ye-DV)

I-245 milligrams ye-potassium (i-7 ekhulwini ye-DV)

I-1.1 milligrams ye-zinc (i-7 yepesenti ye-DV)

I-0.1 milligrams ye-vitamin B6 (i-5 ekhulwini ye-DV)

Ziziphi iiNgozi zeAnchovy Fish?

Abanye abantu banokungadibani okanye bazive bebuthathaka, ke aba bantu yitya i-anchovieskufuneka iphephe. Ukuba ufumana iimpawu ezingalunganga ezifana nokubetha, ukukhwabanisa kwesikhumba okanye ukuphefumula ubunzima emva kokutya intlanzi, kufuneka uyeke ukutya kwaye udibane nodokotela.

Ukongezelela, abafazi abakhulelweyo kufuneka babeke iliso kwi-mercury intake yabo ukukhusela ukulibaziseka kophuhliso kunye neziphene zokuzalwa komntwana.

intlanzi ye-anchovy iqulethe ixabiso elincinci le-mercury kwaye ikhuselekile ukuba isetyenziswe kwimilinganiselo ephakathi ngexesha lokukhulelwa kodwa kufuneka inqunyelwe ukuya kumaxesha amabini ngeveki njengenxalenye yokutya okunempilo kunye nokulinganisela.

i-anchovy ekrwada ungatyi. i-anchovy entsha Ukuba uyayifumana, kufuneka uyipheke ngocoselelo phambi kokuba uyitye ukuze ubulale izifunxi-gazi kwaye uthintele iziphumo zazo ezingalunganga zempilo. 

Ngenxa yoko;

intlanzi ye-anchovy, Iphezulu kwiprotheyini, i-omega 3 fatty acids, kunye neevithamini ezibalulekileyo kunye neeminerali. Izondlo ezibonelela ngoncedo lokunciphisa umzimba, ukugcina impilo yamathambo kunye nokukhusela intliziyo.  Isebenza ngeendlela ezininzi kwaye iphantsi kwimekyuri.