Izibonelelo, iiNzakalo kunye nexabiso lesondlo seMackerel Fish

Siyazi ukuba ukutya iintlanzi kuzisa iingenelo ezinkulu. Kunconywa ukuba sidle ubuncinane izidlo ezimbini ngeveki yeentlanzi ezinamafutha ukukhuthaza impilo yentliziyo.

Islamoni, kunye ne-tuna kunye ne-herring, kwakhona luhlobo olunomsoco lwentlanzi equkethe iprotheni, i-omega 3 fatty acids kunye ne-micronutrients. intlanzi ye-mackereld. Imackerelyintlanzi yasemanzini anetyuwa ebandakanya ngaphezu kwe-30 yeentlobo ezahlukeneyo, kuquka iintlobo ezidumileyo. 

Ikwathengiswa enkonkxiweyo kunye nentsha. Ukutya i-mackerel rhoqoInciphisa uxinzelelo lwegazi kunye ne-cholesterol, inceda ubuthathaka, ikhusela ukudakumba, iqinisa amathambo.

Yintoni ixabiso lezondlo zentlanzi ye-mackerel?

intlanzi ye-mackerel Inezondlo kakhulu. Iikhalori eziphantsi, iiprotheni, i-omega 3 fatty acids kunye micronutrients ibandakanya. Vitamin B12, selenium, niacin kunye ne-phosphorus ephezulu.

100 grams eziphekiweyo umxholo wesondlo we-mackerel imi ngolu hlobo lulandelayo: 

• 223 iikhalori
• Iprotheni yegram ye-20.3
• 15.1 grams amafutha
• I-16,1 micrograms ye-vitamin B12 (i-269 ekhulwini ye-DV)
• I-43,9 micrograms yeselenium (63 pesenti yeDV)
• I-5.8 milligrams ye-niacin (i-29 yepesenti ye-DV)
• I-236 milligrams ye-phosphorus (i-24 ekhulwini ye-DV)
• I-82.5 milligrams ye-magnesium (i-21 ekhulwini ye-DV)
• 0.4 milligrams riboflavin (21 ekhulwini DV)
• I-0.4 milligrams ye-vitamin B6 (i-20 ekhulwini ye-DV)
• I-341 milligrams ye-potassium (i-10 ekhulwini ye-DV)
• 0.1 milligrams yethiamine (9 ekhulwini DV)
• I-0.8 milligrams ye-pantothenic acid (i-8 ekhulwini ye-DV)
• 1.3 milligrams yentsimbi (7 pesenti DV) 

Ukongeza kwizondlo ezidweliswe ngasentla, i-zinc, Ubhedu kwaye iqulethe ivithamin A.

Ziziphi iiNzuzo zeMackerel Fish?

ukunciphisa uxinzelelo lwegazi

• Xa uxinzelelo lwegazi luphezulu kakhulu, lunyanzela intliziyo ukuba impompe igazi kwaye kwandisa ingozi yesifo senhliziyo. 
• ImackerelIkwaluncedo nakwimpilo yentliziyo njengoko inamandla okwehlisa uxinzelelo lwegazi.

ukunciphisa i-cholesterol

• Ikholesterol Luhlobo lwamafutha afumaneka kuwo wonke umzimba wethu. Nangona sifuna i<em>cholesterol, ininzi kakhulu yayo egazini, nto leyo ebangela ukuba imithambo ibe mxinwa kwaye ibe lukhuni.
• ukutya imackerelIkhusela impilo yentliziyo ngokunciphisa amanqanaba e-cholesterol.

Ukukhuselwa kuxinzelelo

• Imackereluhlobo lwamafutha anempilo omega 3 fatty acids usisityebi kwi
• Olunye uphando lwakutshanje lubonise ukuba i-omega 3 fatty acids ikhusela ukudakumba.
• Ngokutsho kolunye uphando, i-omega 3 fatty acids inxulunyaniswa nokudakumba okukhulu, ukuxhuzula kunye nokunciphisa iimpawu zokudakumba ukuya kuthi ga kwi-50% kwabo banoxinzelelo lwabantwana.

ukomeleza amathambo

• Njengezinye iintlobo zeentlanzi ezinamafutha, imackerel nayo entle Ivithamin D ngumthombo. IVithamin D sisondlo esibaluleke kakhulu. 
• Kubaluleke kakhulu kwimpilo yamathambo. Inceda kwimetabolism ye-calcium kunye ne-phosphorus kwaye inika amathambo anamandla.

Omega 3 fatty acids umxholo

• I-Omega 3 fatty acids ngamafutha abalulekileyo. Umzimba awuziveliseli ngokwawo, kufuneka zifunyanwe ekutyeni. I-Omega 3 fatty acids ifumaneka kakhulu kwiintlanzi ezinamafutha.
• I-Omega 3 fatty acids ineenzuzo ezibaluleke kakhulu emzimbeni, ezinjengokunciphisa ukudumba kunye nokukhusela impilo yentliziyo.

Umxholo we-Vitamin B12

• I-Vitamin B12 yenye yezona zinto zibalulekileyo kwimpilo yethu. Ukunqongophala kwayo kunokubangela i-anemia kwaye konakalise inkqubo ye-nervous.
• I-Vitamin B12 ibalulekile kumajoni omzimba kunye ne-nervous system kwaye idlala indima kwimveliso ye-DNA.
• intlanzi ye-mackerel, Vitamin B12 Sisixhobo esibaluleke kakhulu I-mackerel fillet ephekiweyo inikeza i-12% ye-RDI ye-B279.

Umxholo weprotheni

• Imackerel Ngumthombo opheleleyo weprotheyini. Kulungile; Iqulethe izixa ezaneleyo kuzo zonke ezilithoba ezibalulekileyo ze-amino acid.

umxholo we-mercury ophantsi

• Nangona ukutya kwaselwandle ngokuqhelekileyo kunomsoco kwaye kunenzuzo kumzimba wethu, enye yeempawu zayo ezimbi kukuba zichatshazelwa kungcoliseko lwe-mercury.
• Imackerel yaseAtlantic Yenye yeentlanzi eziqulethe i-mercury encinci. inkosi mackerel njengabanye iintlobo zemackerel iphezulu kwi-mercury.

Uncedo ukunciphisa umzimba

• ImackerelItyebile ngamafutha anempilo kunye neeprotheyini ezinceda ukunciphisa umzimba.
• Izifundo, ukutya okuphezulu kweeprotheyiniibonisa ukuba ibonelela ngokuhlutha kwaye ikhawulezise ukutshiswa kwamafutha.
• Ngeegram ezingama-20 zeprotheyini, i-15 grams yamafutha kunye ne-zero carbohydrates ngokukhonza, intlanzi ye-mackerelKukutya okugqwesileyo okunokubonelela ngokunciphisa umzimba. 

Ziziphi iingenelo zesikhumba se-mackerel?

• Ngobuninzi be-omega 3 fatty acids kunye nomxholo we-selenium intlanzi ye-mackerel ihlangabezana nazo zonke iimfuno zokhathalelo lwesikhumba. 
• Ezi zinto zisebenza njenge-antioxidants emzimbeni, ukunciphisa uxinzelelo lwe-oxidative kunye nemiphumo yeeradicals zamahhala.
• Ukunciphisa ukubonakala kwemibimbi kunye namabala eminyaka ubudala.
• Unyango ve onokhwekhwe ukhulula ezinye iimeko ukudumba ezifana

Ziziphi iingenelo ze-mackerel kwizinwele?

• Imackerel Intlanzi iqulethe izondlo ezininzi ezibalulekileyo ekunyamekelweni kweenwele, njengeprotheni, isinyithi, i-zinc kunye ne-omega 3 fatty acids.
• Ukusetyenziswa rhoqo kwezi zondlo kuphucula ukukhanya kunye nokubonakala kweenwele. 
• Ukomeleza imicu yeenwele kunye ibran Iyanciphisa imiphumo yeengxaki ze-scalp ezifana

Ziziphi iingozi zemackerel?

• Abantu abakwaliwa yintlanzi ukutya imackerelkufuneka iphephe. 
• Imackereli-histamine inokubangela ubuthi be-histamine ngendlela yetyhefu yokutya, enokubangela iimpawu ezifana nesicaphucaphu, intloko ebuhlungu, kunye nokudumba. 
• Imackerel Nangona inxulunyaniswa neenzuzo ezininzi zempilo, ayizizo zonke iintlobo ezinenzuzo kwimpilo. I-King mackerel inomxholo ophezulu we-mercury kwaye ifakwe kuluhlu lweentlanzi ezingafanele zidliwe.
• Abasetyhini abakhulelweyo kufuneka babeke iliso ngenyameko i-mercury intake ukunciphisa umngcipheko wokulibaziseka kophuhliso kunye neziphene zokuzalwa.