Mackerel: Izinzuzo Zempilo Yezempilo, Izingozi Namarisiphu

Amagama Amahle Kakhulu Ezingane

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Ukungafani, ukunambitheka kanye nenani lokudla okunomsoco wezinhlanzi ze-mackerel yilokho okwenza kube yintandokazi phakathi kwabathandi bezinhlanzi. Kutholakala ngazo zombili izinhlobo ezintsha nezisemathinini, inhlanzi ye-mackerel yigama elivamile elinikezwa izinhlobo ezahlukahlukene zezinhlanzi ze-pelagic zomndeni weScombridae, ohlanganisa i-Atlantic mackerel, i-Indian mackerel, iSpanish mackerel kanye ne-chub mackerel [1] .

IMackerel (iScomber scombrus) iyinhlanzi enamafutha futhi okuqukethwe okunamafutha namanzi kuyahluka ngesizini [okubili] . ENdiya, i-mackerel yaziwa ngokuthi i-bangada ngesi-Hindi futhi iyinhlobonhlobo yezinhlanzi ezisetshenziswa kakhulu. IMackerel iyinhlanzi yasemanzini anosawoti egcwele amaphrotheni, amafutha omega 3 nezinye izakhamzimba ezibalulekile.

Inani lokudla okunempilo kweMackerel

I-100 g yezinhlanzi ze-mackerel zinamanzi angama-65.73 g, amandla we-189 kcal futhi iqukethe:

• 19.08 g amaprotheni
• 11.91 g amafutha
• 16 mg calcium
• 1.48 mg insimbi
• 60 mg magnesium
• I-phosphorus engu-187 mg
• 344 mg i-potassium
• 89 mg isodium
• 0,64 mg zinc
• 0.08 mg ithusi
• 41.6 seg selenium
• 0.9 mg uvithamini C
• 0.155 mg thiamine
• 0.348 mg riboflavin
• I-8.829 mg niacin
• 0.376 mg uvithamini B6
• 1 µg ifilimu
• 65.6 mg choline
• 7.29 µg uvithamini B12
• 40 vitaming uvithamini A
• 1.35 mg uvithamini E
• 13.8 Dg uvithamini D
• 3.4 vitaming uvithamini K

Izinzuzo Zezempilo zeMackerel

1. Yehlisa umfutho wegazi

Umfutho wegazi ophakeme noma umfutho wegazi ophakeme yisimo sempilo esivamile esithinta abantu abaningi emhlabeni jikelele. Izinhlanzi zeMackerel zinamandla amakhulu okwehlisa umfutho wegazi, ngenxa yama-polyunsaturated fatty acids (PUFAs) akuyo. Ucwaningo olushicilelwe ephephabhukwini i-Atherosclerosis lubonise ukuthi abantu besilisa abangu-12 abanomfutho wegazi ophakeme abanikezwa amathini amathathu ama-mackerel ngesonto izinyanga eziyisishiyagalombili, kuholele ekwehleni okukhulu emazingeni omfutho wegazi [3] [4] .

2. Ithuthukisa impilo yenhliziyo

Ucwaningo luye lwathola ukuthi amafutha e-polyunsaturated anempilo angathuthukisa impilo yenhliziyo yakho ngokunciphisa ingozi yesifo senhliziyo [5] . Ukudla izinhlanzi ze-mackerel kukhonjisiwe ukukhulisa i-HDL (okuhle) cholesterol kanye nezinga eliphansi le-triglycerides ne-LDL (embi) cholesterol [6] [7] .

3. Wakha amathambo aqinile

IMackerel ingumthombo ocebile kavithamini D futhi le vithamini ikhonjisiwe ukunciphisa ubungozi bokuqhekeka kwesinqe. Ukudla izinhlanzi kufaka phakathi i-mackerel okungenani kanye ngesonto kukhonjisiwe ukunciphisa ubungozi bokuqhekeka kwe-hip ngamaphesenti angama-33 [8] . Ngokwengeziwe, inhlanzi ye-mackerel nayo iwumthombo omuhle we-calcium, amaminerali abalulekile asiza ekuqiniseni amathambo.

4. Kuthuthukisa izimpawu zokucindezeleka

Ucwaningo lukhombisile ukuthi ukudla okuphansi kwamafutha e-omega 3 avela ezinhlanzini kukhulisa izimpawu zokudangala. Inhlanzi yeMackerel iwumthombo omuhle wama-omega 3 polyunsaturated fatty acids akhonjisiwe ukuthuthukisa izimpawu zokucindezeleka. Ngaphezu kwalokho, ukutholakala okuphezulu kwama-PUFAs kukhonjisiwe ukuthuthukisa izimpawu zesifo i-Alzheimer's [9] [10] [ishumi nanye] [12] .

5. Kuthuthukisa impilo ye-cardiometabolic ezinganeni

Ucwaningo olushicilelwe kwi-American Journal of Clinical Nutrition lubonise ukuthi izingane ezineminyaka eyisishiyagalombili kuya kweziyisishiyagalolunye ezidle u-300 g wezinhlanzi ezinamafutha ngesonto amasonto ayi-12 zikhombise ukuthuthuka okukhulu emazingeni e-triglyceride kanye namazinga e-HDL cholesterol angenamthelela omubi emazingeni omfutho wegazi, ukwehluka kwesilinganiso senhliziyo kanye ne-glucose homeostasis [13] .

6. Kunganciphisa ingozi yesifo sikashukela

Ucwaningo lwesilwane olushicilelwe ku-Nutrition kanye nempilo lathola amagundane esifo sikashukela anikezwa izinhlobo ezahlukahlukene zezinhlanzi ezinjenge-mackerel, isardadi, i-herring ebhemayo kanye ne-bolti kukhombise ukwenyuka kwamazinga e-serum glucose kanye namazinga e-cholesterol ne-triglyceride [14] .

7. Kwangathi kungasiza ekunciphiseni isisindo

I-Omega 3 polyunsaturated fatty acids inemiphumela ezuzisayo ekukhuluphaleni isiza ukunciphisa isisindo samafutha omzimba, ivuselele i-lipid oxidation, ilawule ukusutha futhi ithuthukise isisindo somzimba [ishumi nanhlanu] .

8. Ingaphatha ingozi yomdlavuza webele

Ukudla okuncane kwezinhlanzi kuye kwaxhunyaniswa nengozi enkulu yomdlavuza webele. Olunye ucwaningo lukhombisile ukuthi ukudla izinhlanzi ezicebile ku-omega 3 fatty acids kungasiza ekuvikeleni nasekusindeni komdlavuza webele [16] .

Izingozi Ezingaba Khona Zenhlanzi iMackerel

Uma uxabana nezinhlanzi, kufanele ugweme ukudla imackerel. Izinhlanzi zeMackerel nazo zijwayele ukudala ubuthi be-histamine, uhlobo lokudla okunobuthi okungadala isicanucanu, ikhanda nokukhukhumala ubuso nomzimba, isifo sohudo nokuvuvukala kobuso nolimi. Inhlanzi efrijiwe ngendlela engafanele noma inhlanzi eyonakele iyimbangela ejwayeleke kakhulu yobuthi obunzima be-histamine, obangela ukwanda kwamagciwane okwandisa okuqukethwe yi-histamine enhlanzini [17] .

Izinhlobo ezithile ze-mackerel, njenge-king mackerel, iphakeme nge-mercury okufanele igwenywe ngokuphelele, ikakhulukazi ngabesifazane abakhulelwe, omama abahlengikazi nezingane ezincane [18] . I-Atlantic mackerel iphansi nge-mercury okwenza kube ukukhetha okuhle ukuyidla [19] .

Ungayikhetha Kanjani Futhi Uyigcine iMackerel

Khetha izinhlanzi ezintsha ze-mackerel ezinenyama eqinile enamehlo acacile nomzimba ocwebezelayo. Gwema ukukhetha izinhlanzi ezikhipha iphunga elimuncu noma elinezinhlanzi. Ngemuva kokuthenga i-mackerel, yigcine esiqandisini bese uyipheka zingakapheli izinsuku ezimbili.

Ama-Mackerel Ungadliwa

I-toast ye-avocado ene-mackerel ebhemayo ne-lime

Izithako:

• 2 izingcezu zesinkwa
• 1 intuthu yemackerel ebhemayo
• ½ ukwatapheya
• 1 anyanisi wasentwasahlobo, osikiwe
• ¼ umcako

Indlela:

• Gcoba isinkwa bese ubeka eceleni.
• Susa isikhumba namathambo ku-mackerel bese usiphula sibe yizicucu.
• Hlanganisa uginindela we-avocado bese uwubeka phezu kwesinkwa sesinkwa.
• Faka i-mackerel bese ufafaza u-anyanisi wasentwasahlobo phezu kwayo.
• Cindezela ijusi likalamula phezu kwalo bese ufafaza upelepele omnyama ukunambitha [amashumi amabili] .

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Ukwazi

Ngithumele Nge-Imeyili Khombisa Esizeni