Izinzuzo, Izingozi kanye Nenani Lokudla Okunempilo Kwezinhlanzi Ze-Mackerel

Siyazi ukuthi ukudla izinhlanzi kuletha izinzuzo ezinkulu. Kunconywa ukuthi sidle okungenani ukudla okubili ngeviki kwezinhlanzi ezinamafutha ukuze sikhuthaze impilo yenhliziyo.

Uhlobo lwenhlanziKanye ne-tuna kanye ne-herring nakho kuwuhlobo lwezinhlanzi ezinomsoco oluqukethe amaprotheni, i-omega 3 fatty acids kanye nama-micronutrients. izinhlanzi ze-mackereld. I-Mackereliyinhlanzi yasemanzini anosawoti ehlanganisa izinhlobo ezingaphezu kuka-30 ezihlukahlukene, kuhlanganise nezinhlobo ezidumile. 

Iphinde idayiswe ethinini kanye fresh. Ukudla i-mackerel njaloYehlisa umfutho wegazi kanye ne-cholesterol, isiza ukwenza buthaka, ivikele ekucindezelekeni, iqinise amathambo.

Iyini inani lokudla okunomsoco we-mackerel fish?

izinhlanzi ze-mackerel Inomsoco kakhulu. Ama-calories aphansi, amaprotheni, i-omega 3 fatty acids kanye micronutrients kuhlanganisa. Vitamin B12, selenium, niacin kanye ne-phosphorus ephezulu.

100 amagremu aphekwe okuqukethwe okunomsoco we-mackerel imi kanje: 

• 223 kcal
• 20.3 gram amaprotheni
• 15.1 amagremu amafutha
• 16,1 micrograms kavithamini B12 (amaphesenti angu-269 DV)
• 43,9 micrograms selenium (63 amaphesenti DV)
• 5.8 milligrams we-niacin (29% DV)
• 236 milligrams we-phosphorus (24% DV)
• 82.5 milligrams we-magnesium (21 amaphesenti DV)
• 0.4 milligrams we-riboflavin (21% DV)
• 0.4 milligrams kavithamini B6 (amaphesenti angu-20 DV)
• 341 milligrams we-potassium (amaphesenti angu-10 DV)
• 0.1 milligrams we-thiamine (9 amaphesenti angu-DV)
• 0.8 milligrams we-pantothenic acid (8% DV)
• 1.3 milligrams yensimbi (7% DV) 

Ngaphezu kwezakhi ezibalwe ngenhla, i-zinc, Ithusi futhi iqukethe uvithamini A.

Yiziphi Izinzuzo zeMackerel Fish?

ukwehlisa umfutho wegazi

• Uma umfutho wegazi uphakeme kakhulu, uphoqa inhliziyo ukuthi impompe igazi futhi kwandisa ingozi yesifo senhliziyo. 
• I-MackerelKuyasiza futhi empilweni yenhliziyo njengoba inamandla okwehlisa umfutho wegazi.

ukwehlisa i-cholesterol

• I-Cholesterol Kuwuhlobo lwamafutha atholakala kuwo wonke umzimba wethu. Nakuba siyidinga i-cholesterol, inqwaba yayo yakheka egazini, ibangele imithambo ukuba ibe mincane futhi iqine.
• ukudla i-mackerelIvikela impilo yenhliziyo ngokwehlisa amazinga e-cholesterol.

Ukuvikelwa ekucindezelekeni

• I-Mackereluhlobo lwamafutha anempilo i-omega 3 fatty acids inothe ngo
• Olunye ucwaningo lwakamuva lubonise ukuthi i-omega 3 fatty acids ivikela ekucindezelekeni.
• Ngokocwaningo oluthile, ama-omega 3 fatty acids ahlotshaniswa nokucindezeleka okukhulu, i-bipolar disorder kanye nokunciphisa izimpawu zokucindezeleka kufika ku-50% kulabo abanokucindezeleka kwasebuntwaneni.

ukuqinisa amathambo

• Njengezinye izinhlobo zezinhlanzi ezinamafutha, i-mackerel futhi muhle Ivithamini D umthombo. I-Vitamin D iyisakhi esibaluleke kakhulu. 
• Kubaluleke kakhulu empilweni yamathambo. Isiza kumetabolism ye-calcium ne-phosphorus futhi inikeza amathambo aqinile.

Omega 3 fatty acids okuqukethwe

• I-Omega 3 fatty acids ingamafutha abalulekile. Umzimba awuzikhiqizi wodwa, kumele utholakale ekudleni. I-Omega 3 fatty acids itholakala kakhulu ezinhlanzini ezinamafutha.
• I-Omega 3 fatty acids inezinzuzo ezibaluleke kakhulu emzimbeni, njengokunciphisa ukuvuvukala nokuvikela impilo yenhliziyo.

Okuqukethwe kwe-Vitamin B12

• I-Vitamin B12 ingenye yezakhi ezibaluleke kakhulu empilweni yethu. Ukuntula kwayo kungadala i-anemia futhi kulimaze isimiso sezinzwa.
• I-Vitamin B12 ibalulekile emasosheni omzimba kanye nasezinzwa futhi idlala indima ekukhiqizweni kwe-DNA.
• izinhlanzi ze-mackerel, I-Vitamin B12 Kuyinsiza ebaluleke kakhulu I-mackerel fillet ephekiwe inikeza u-12% we-RDI ye-B279.

Okuqukethwe kwamaprotheni

• I-Mackerel Iwumthombo ophelele wamaprotheni. Awu; Iqukethe amanani anele awo wonke ama-amino acid ayisishiyagalolunye abalulekile.

okuqukethwe kwe-mercury okuphansi

• Nakuba ukudla kwasolwandle ngokuvamile kunomsoco futhi kunenzuzo emizimbeni yethu, enye yezindawo zako ezimbi ukuthi zithintwa ukungcola kwe-mercury.
• I-mackerel yase-Atlantic Ingenye yezinhlanzi eziqukethe i-mercury encane kakhulu. inkosi ye-mackerel njengabanye izinhlobo ze-mackerel high in mercury.

Siza ukuncipha

• I-MackerelIcebile ngamafutha anempilo namaprotheni asiza ukulahlekelwa isisindo.
• Izifundo, ukudla okuphezulu kwamaprotheniibonisa ukuthi inikeza ukusutha futhi isheshisa ukushiswa kwamafutha.
• Ngamagremu angu-20 amaprotheni, amagremu angu-15 amafutha kanye nama-carbohydrate ayi-zero ngokukhonza ngakunye, izinhlanzi ze-mackerelKungukudla okuhle kakhulu okunganikeza ukuncipha kwesisindo. 

Yiziphi izinzuzo zesikhumba ze-mackerel?

• Ngobuningi be-omega 3 fatty acids kanye nokuqukethwe kwe-selenium izinhlanzi ze-mackerel ihlangabezana nazo zonke izidingo zokunakekelwa kwesikhumba. 
• Lezi zinto zisebenza njengama-antioxidants emzimbeni, zinciphisa ukucindezeleka kwe-oxidative kanye nemiphumela yama-radicals mahhala.
• Yehlisa ukubukeka kwemibimbi namachashaza obudala.
• I-Psoriasis ve eczema ikhulula izimo ezithile zokuvuvukala njenge

Yiziphi izinzuzo ze-mackerel ngezinwele?

• I-Mackerel Inhlanzi iqukethe imisoco eminingi ebalulekile ekunakekelweni kwezinwele, njengamaprotheni, insimbi, i-zinc kanye ne-omega 3 fatty acids.
• Ukusetshenziswa njalo kwalezi zondlo kuthuthukisa ukukhanya nokubukeka kwezinwele. 
• Iqinisa izintambo zezinwele futhi bran Inciphisa imiphumela yezinkinga zekhanda njenge

Iyini ingozi ye-mackerel?

• Abantu abangezwani nezinhlanzi ukudla i-mackerelkufanele igweme. 
• I-Mackereli-histamine ingabangela ubuthi be-histamine ngendlela yobuthi bokudla, obungabangela izimpawu ezinjengokucanuzela kwenhliziyo, ikhanda elibuhlungu nokuvuvukala. 
• I-Mackerel Nakuba kuhlotshaniswa nezinzuzo eziningi zezempilo, akuzona zonke izinhlobo ezinenzuzo empilweni. I-King mackerel inokuqukethwe okuphezulu kwe-mercury futhi isohlwini lwezinhlanzi okungafanele neze zidliwe.
• Abesifazane abakhulelwe kufanele baqaphe ngokucophelela ukuthatha kwabo i-mercury ukuze banciphise ingozi yokulibaziseka kokukhula kanye nokukhubazeka kokuzalwa.