Iyini i-Anchovy? Izinzuzo, Ukulimaza kanye Nenani Lokudla Okunempilo

wezinhlanzi""Engraulidae" umndeni izinhlanzi ze-anchovyIcebile kukho kokubili ukunambitheka kanye nezakhamzimba. Iwuhlobo oluncane lwezinhlanzi kodwa inikeza amanani amakhulu amaprotheni, amafutha enhliziyo enempilo kanye namavithamini abalulekile namaminerali ekuphakeni ngakunye.

ngezansi "izinzuzo nokulimala kwe-anchovy", "inani lamaprotheni e-anchovy", "izakhiwo ze-anchovy", "amavithamini ku-anchovy" kuzoxoxwa ngezihloko.

Yiziphi Izinzuzo ze-Anchovy?

Iphezulu ku-Omega 3 fatty acids

I-Omega 3 fatty acidsI-fatty acid ebalulekile edlala indima kukho konke kusuka empilweni yenhliziyo kuya ekusebenzeni kobuchopho. Ucwaningo lubonisa ukuthi lawa mafutha anempilo angathinta ukulawulwa kwesisindo, impilo yamehlo, ukukhula kwengane kanye nokuzivikela komzimba.

I-AnchovyAmagremu angu-60 we-nutmeg ahlinzeka ngama-milligrams angu-951 we-omega 3 fatty acids, ngakho-ke ungumthombo omuhle walawa ma-fatty acids abalulekile.

Nakuba zingekho iziqondiso zenani elidingekayo usuku ngalunye, izinhlangano eziningi zezempilo zitusa ukudla okuhlanganisiwe kwamamiligremu angu-3-250 e-DHA ne-EPA, izinhlobo ezimbili zama-omega 500 fatty acids.

I-American Heart Association incoma ukudla ukudla okubili kwezinhlanzi ezinamafutha isonto ngalinye noma ukuthatha amafutha ezinhlanzi ukuze kuhlangatshezwane nezidingo ze-omega-3 fatty acid.

kuqinisa amathambo

izinhlanzi ze-anchovyInikeza inani eligculisayo lokudla okunomsoco wezinqubo ezibalulekile njengokuqinisa amathambo.

calcium Kubalulekile ukugcina uhlaka lwamathambo luqinile. Eqinisweni, amaphesenti angu-99 e-calcium esemzimbeni wethu atholakala emathanjeni nasemazinyweni ethu.

vitamin K Okunye okubalulekile empilweni yamathambo, ezinye izifundo zikhombisile ukuthi zingavimbela ukuphuka futhi kusize ukugcina ukuminyana kwamaminerali amathambo.

60 amagremu i-anchovy Ukunikezwa oku-10 kusiza ukugcina impilo yamathambo ngokunikeza amaphesenti angu-7 e-calcium edingekayo usuku lonke kanye namaphesenti angu-XNUMX wesidingo sansuku zonke sikavithamini K.

Iwumthombo omuhle wamaprotheni

Ukuthola amaprotheni anele kubalulekile empilweni enhle. amaprotheni yakha futhi ilungise izicubu, ikhiqize ama-enzyme namahomoni abalulekile emzimbeni, iyisakhi esibalulekile samathambo, imisipha, uqwanga nezicubu.

Ukudla ukudla okunamaprotheni amaningi kusiza ukugcina amazinga ajwayelekile kashukela egazini, kuvimbela ukulahleka kwemisipha okuhlobene nobudala, futhi kukhuthaza ukuncipha kwesisindo. 

60 amagremu inani lamaprotheni e-anchovy Kungu-13 amagremu. Uma ukudle nokunye ukudla okunamaprotheni usuku lonke, uzohlangabezana kalula nezidingo zakho zansuku zonke zamaprotheni.

Inemiphumela enenzuzo enhliziyweni

Wonke umuntu uyazi ukuthi inhliziyo ingenye yezitho ezibaluleke kakhulu. Impompa igazi kuwo wonke umzimba, inikeze izicubu ezinomoya-mpilo kanye nezakhi ezibalulekile ezizidingayo.

I-AnchovyInephrofayili yezakhi ezihlaba umxhwele futhi iqukethe amavithamini namaminerali amaningi angasiza ukuvikela impilo yenhliziyo.

isb niacinYehlisa i-triglyceride ne-cholesterol, izici ezimbili eziyingozi zesifo senhliziyo. 

I-Omega 3 fatty acids nayo igcina inhliziyo inempilo ngokunciphisa ukuvuvukala, ukwehlisa i-cholesterol nomfutho wegazi.

ku-American Journal of Clinical Nutrition esifundweni esisodwa, i-anchovyKutholakale ukuthi i-selenium, esinye isakhi esitholakala ekudleni, singanciphisa ingozi yesifo senhliziyo. 

Isiza ukunciphisa umzimba

I-Anchovyanama-kilojoule aphansi kodwa anamaprotheni amaningi, amavithamini namaminerali. 

Amaprotheni, i-hormone yendlala ghrelinKuyasiza ukunciphisa ukudla ngokwehlisa amazinga. Ucwaningo lwango-2006 lwathola ukuthi ukudla kwasekuseni okunamaprotheni amaningi kunciphisa i-ghrelin futhi kubambezela ukukhipha isisu ukuze kwandiswe ukusutha. 

ku-American Journal of Clinical Nutrition Ocwaningweni lwase-Australia olwanyatheliswa e-Australia, ukudla okunama-protein aphezulu kwamasonto angu-12 kucishe kwaphindeka kabili ukuncipha kwesisindo uma kuqhathaniswa nokudla okunamaprotheni aphansi kwabesifazane abanempilo. 

Aphansi ngamakhalori kanye namaprotheni amaningi i-anchovyIsiza ukunciphisa umzimba ngokuyigcina igcwele.

Izinhlanzi eziphansi nge-mercury

Nakuba izinhlanzi ziwukudla okunempilo nokunenzuzo, ukudla kakhulu kwandisa ingozi ye-mercury poisoning. 

I-Mercury iyinsimbi enzima emuncwa izinhlanzi. Uma sidla izinhlanzi, siphinde simunce i-mercury equkethe. 

Amazinga aphezulu e-mercury angaba yingozi futhi abangele nokulimala kwezinzwa ezinganeni noma ezinsaneni. Ngakho-ke, abesifazane abakhulelwe ngokuvamile, i-mackerelKunconywa ukugwema izinhlanzi ezithile ezinokuqukethwe okuphezulu kwe-mercury, njengezinhlanzi, ushaka ne-swordfish.

Izinzuzo zokudla ama-anchoviesEnye yazo okuqukethwe kwe-mercury ephansi. I-Anchovy, ukugxila okuphansi kwe-mercury phakathi kwezinhlanziInesinye sezithako ezingcono kakhulu, okwenza kube inketho ephephile futhi enomsoco.

Isiza ukulungisa izicubu namaseli

ecebile ngamaprotheni i-anchovyKuyaziwa ukuthi kuzuzisa ukusebenza nokusebenza kahle kwe-cell metabolism, ukulungiswa kwezicubu ezixhumeneyo kanye nokukhula kabusha. 

Ukudla okunamaprotheni amaningi futhi kusiza ekukhuthazeni ukuncipha kwesisindo, ukugcina amazinga kashukela egazini, futhi kwakha amathambo, imisipha, uqwanga, nezicubu. Sekukonke, kungaba umfutho omkhulu emandleni omzimba wokuziphilisa.

Ivikela impilo yamehlo

I-AnchovyInothe ngovithamini A, ovikela impilo yamehlo. Ku-International Journal of Ophthalmology and Ophthalmology Umbiko wocwaningo oshicilelwe wembula ukuthi i-anchovy inamandla okuvikela ngokumelene nokuqhubekela phambili nokuqina kwe-glaucoma. Ngakho-ke ivimbela ukuwohloka kwe-macular kanye ne-cataract udle ama-anchoviesKuhle empilweni yamehlo.

Inothe ngensimbi

I-Anchovy Inothe ngensimbi. eMnyangweni Wezempilo Nezinkonzo Zabantu wase-U.S Amagremu angu-20 ezinhlanzi ezintsha, njengama-anchovies, anikela ngamaphesenti angu-12 omthamo wansuku zonke wensimbi otuswayo kwabesilisa namaphesenti angu-5 kwabesifazane, ngokocwaningo. 

I-ayoni inyusa ukutholakala komoyampilo kanye nokujikeleza kwegazi emzimbeni. Iphinde isize amangqamuzana akhiqize amandla engeziwe futhi amangqamuzana amhlophe egazi abulale amagciwane, ngaleyo ndlela avikele umzimba ezifweni.

Ivimbela ubuthi

Enye yezingozi ezinkulu zokudla izinhlanzi kakhulu izinga eliphezulu le-mercury nobunye ubuthi bemvelo obuvame ukutholakala emizimbeni yabo.

Izinhlanzi ezincane zinobuthi obumbalwa kakhulu, ikakhulukazi ngenxa yokuphila kwazo okufushane, ngaleyo ndlela zinikeza izinzuzo eziningi zokudla okunomsoco kuyilapho zengeza ubuthi obuncane kakhulu emzimbeni kunezinhlanzi ezinkulu.

Igcina impilo yegilo

Ingxenye eyodwa yama-anchovies iqukethe ama-micrograms (mcg) angu-31 we-selenium. Intsha kanye nabantu abadala kufanele bathole u-55 mcg we-selenium ngosuku. Ucwaningo lwango-1990 lwagqamisa ukuthi i-selenium iyingxenye ye-enzyme ekwazi ukwenza indlala yegilo isebenze. Ucwaningo olwengeziwe luphinde luveze ukuthi ukushoda kwe-selenium kungaholela ezinkingeni zegilo.

Ivimbela isifo i-Alzheimer's

Ocwaningweni lwaseHarvard Medical School, abacwaningi bathola ukuthi labo abadla ama-omega 3 fatty acids amaningi, Isifo i-Alzheimer'sBathola amazinga aphansi weprotein beta-amyloid, umaka we

Iyasimama

I-Anchovy Ngokungafani nezinhlanzi ezikhuliswe epulazini kanye ne-antibiotic-feed, ibanjwa endle futhi ibhekwa njengenye yezinhlobo zezinhlanzi ezizinzile, okuvumela izinhlanzi ezifuywayo ukuba zinikeze izinzuzo eziningi zezempilo ngaphandle kokukhathazeka ngezingozi zayo. 

I-Anchovy Nutrition kanye ne-Vitamin Value

ama-calories ku-anchovies Inamaprotheni amancane, amafutha anempilo futhi igcwele izakhamzimba. Amagremu angama-60 anokuqukethwe okunomsoco okulandelayo:

94.5 kcal

13 gram amaprotheni

4.4 amagremu amafutha

9 milligrams we-niacin (45% DV)

30.6 micrograms selenium (44 amaphesenti DV)

2,1 milligrams yensimbi (12% DV)

113 milligrams we-phosphorus (11% DV)

0.2 milligrams we-riboflavin (10% DV)

104 milligrams we-calcium (10% DV)

0.2 milligrams yethusi (8% DV)

31.1 milligrams we-magnesium (8 amaphesenti DV)

1.5 milligrams kavithamini E (7% DV)

5.4 micrograms kavithamini K (7% DV)

0.4 micrograms kavithamini B12 (amaphesenti angu-7 DV)

245 milligrams we-potassium (amaphesenti angu-7 DV)

1.1 milligrams we-zinc (7 amaphesenti angu-DV)

0.1 milligrams kavithamini B6 (5 amaphesenti angu-DV)

Yiziphi Izingozi ze-Anchovy Fish?

Abanye abantu bangase babe ne-allergies noma bazwele, ngakho laba bantu udle ama-anchovieskufanele igweme. Uma uba nezimpawu ezingezinhle njengokuluma, ukuqubuka kwesikhumba noma ukuphefumula kanzima ngemva kokudla inhlanzi, kufanele uyeke ukudla bese ubonana nodokotela.

Ukwengeza, abesifazane abakhulelwe kufanele baqaphe ukuthatha kwabo i-mercury ukuvimbela ukubambezeleka kokukhula nokukhubazeka kokuzalwa kwengane.

izinhlanzi ze-anchovy iqukethe amanani amancane e-mercury futhi iphephile ukuthi isetshenziswe ngamanani aphakathi ngesikhathi sokukhulelwa kodwa kufanele ikhawulelwe enkathini eyodwa kuya kwezimbili ngeviki njengengxenye yokudla okunempilo nokulinganiselayo.

i-anchovy eluhlaza ungadli. i-anchovy entsha Uma uyithola, kufanele uyipheke kahle ngaphambi kokuyidla ukuze ubulale amagciwane futhi uvimbele imiphumela emibi yezempilo. 

Ngenxa yalokho;

inhlanzi ye-anchovy, Igcwele amaprotheni, i-omega 3 fatty acids, namavithamini namaminerali abalulekile. Izakhamzimba ezinikezayo zisiza ekunciphiseni isisindo, ukugcina impilo yamathambo nokuvikela inhliziyo.  Iguquguquka futhi iphansi ku-mercury.