Mackerel: Zopindulitsa Zaumoyo, Zowopsa Ndi Maphikidwe

Mayina Abwino Kwa Ana

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Kusinthasintha, kununkhira komanso mtengo wopatsa thanzi wa nsomba za mackerel ndizomwe zimapangitsa kuti azikonda kwambiri okonda nsomba. Nsomba za mackerel ndizodziwika bwino komanso zamzitini, ndipo zimadziwika ndi mitundu yosiyanasiyana ya nsomba za pelagic za Scombridae, yomwe imaphatikizapo Atlantic mackerel, Indian mackerel, Spanish mackerel ndi chub mackerel [1] .

Mackerel (Scomber scombrus) ndi nsomba zamafuta ndipo mafuta ndi madzi zimasiyana ndi nyengo [ziwiri] . Ku India, mackerel amadziwika kuti bangada m'Chihindi ndipo ndi nsomba zodziwika bwino. Mackerel ndi nsomba yamadzi amchere yodzaza ndi mapuloteni, omega 3 mafuta ndi zinthu zina zofunika.

Mtengo Wabwino Wa Mackerel

100 g wa nsomba za mackerel mumakhala madzi 65.73 g, mphamvu kcal 189 ndipo mulinso:

• 19.08 g mapuloteni
• 11.91 g mafuta
• 16 mg kashiamu
• 1.48 mg chitsulo
• 60 mg wa magnesium
• 187 mg wa phosphorous
• 344 mg wa potaziyamu
• 89 mg wa sodium
• 0,64 mg nthaka
• 0.08 mg mkuwa
• 41.6 seg selenium
• 0.9 mg wa vitamini C
• 0.155 mg thiamine
• 0.348 mg riboflavin
• 8.829 mg niacin
• 0.376 mg vitamini B6
• 1 µg mwatsatanetsatane
• 65.6 mg choline
• 7.29 µg vitamini B12
• 40 vitaming vitamini A
• 1.35 mg vitamini E
• 13.8 vitaming vitamini D
• 3.4 vitaming vitamini K

Ubwino Waumoyo Wa Mackerel

1. Amachepetsa kuthamanga kwa magazi

Kuthamanga kwa magazi kapena kuthamanga kwa magazi ndichikhalidwe chofala chomwe chimakhudza anthu ambiri padziko lonse lapansi. Nsomba za Mackerel zimatha kuchepetsa kuthamanga kwa magazi, chifukwa cha polyunsaturated fatty acids (PUFAs) mmenemo. Kafukufuku wofalitsidwa mu nyuzipepala ya Atherosclerosis adawonetsa kuti amuna 12 omwe ali ndi matenda oopsa omwe amapatsidwa zitini zitatu za mackerel sabata iliyonse kwa miyezi isanu ndi itatu, zidapangitsa kuti magazi azithamanga kwambiri [3] [4] .

2. Zimasintha thanzi la mtima

Kafukufuku apeza kuti mafuta athanzi a polyunsaturated amatha kusintha thanzi la mtima wanu pochepetsa chiopsezo cha matenda amtima [5] . Kugwiritsa ntchito nsomba za mackerel kwawonetsedwa kuti kumawonjezera cholesterol cha HDL (chabwino) ndi m'munsi mwa triglycerides komanso LDL (yoyipa) cholesterol [6] [7] .

3. Amamanga mafupa olimba

Mackerel ndi gwero lolemera la vitamini D ndipo vitamini iyi yawonetsedwa kuti ichepetsa chiopsezo chophwanya mchiuno. Kuwononga nsomba kuphatikiza mackerel kamodzi pa sabata kwawonetsedwa kuti kumachepetsa chiopsezo chophwanya mchiuno ndi 33% [8] . Kuphatikiza apo, nsomba ya mackerel imathandizanso calcium, mchere wofunikira womwe umathandizira kulimbitsa mafupa.

4. Kuchepetsa kukhumudwa

Kafukufuku akuwonetsa kuti kudya pang'ono mafuta omega 3 mafuta ochokera ku nsomba kumawonjezera zizindikilo zakukhumudwa. Nsomba ya Mackerel ndi gwero labwino la omega 3 polyunsaturated fatty acids omwe awonetsedwa kuti amathandizira kuzindikiritsa kukhumudwa. Kuphatikiza apo, kudya kwambiri ma PUFAs kwawonetsedwa kuti kumathandizira kuziziritsa matenda a Alzheimer's [9] [10] [khumi ndi chimodzi] [12] .

5. Kuchepetsa thanzi la mtima mwa ana

Kafukufuku wofalitsidwa mu American Journal of Clinical Nutrition adawonetsa kuti ana azaka zisanu ndi zitatu mpaka zisanu ndi zinayi omwe amadya 300 g ya nsomba zamafuta sabata iliyonse kwa milungu 12 adawonetsa kusintha kwakukulu kwama triglyceride ndi ma cholesterol a HDL osakhudza kuthamanga kwa magazi, kusinthasintha kwa kugunda kwa mtima ndi glucose homeostasis [13] .

6. Achepetse chiopsezo cha matenda ashuga

Kafukufuku wa zinyama wofalitsidwa mu Nutrition ndi thanzi adapeza makoswe a shuga omwe amadyetsedwa mitundu yosiyanasiyana ya nsomba monga mackerel, sardines, herring wosuta ndi bolti adawonetsa kusintha kwa magulu a shuga wa seramu komanso cholesterol komanso triglyceride [14] .

7. Atha kuthandizira kuchepa thupi

Omega 3 polyunsaturated fatty acids amakhala ndi zotsatira zabwino pakunenepa kwambiri kumathandiza kuchepetsa mafuta m'thupi, kumapangitsa kuti munthu akhale ndi makutidwe ndi madzi amadzimadzi, kumawonjezera kukhuta komanso kumawonjezera kulemera kwa thupi [khumi ndi zisanu] .

8. Muthane ndi chiopsezo cha khansa ya m'mawere

Kudya nsomba kotsika kumalumikizidwa ndi chiopsezo chachikulu cha khansa ya m'mawere. Kafukufuku wina wasonyeza kuti kudya nsomba zokhala ndi omega 3 fatty acids kungathandize popewa khansa ya m'mawere [16] .

Kuopsa Kwotheka Kwa Nsomba za Mackerel

Ngati matupi anu sagwirizana ndi nsomba, muyenera kupewa kudya mackerel. Nsomba za Mackerel zimayambitsanso poizoni wa histamine, mtundu wa poyizoni wazakudya womwe ungayambitse nseru, kupweteka mutu komanso kutulutsa nkhope ndi thupi, kutsegula m'mimba ndi kutupa kwa nkhope ndi lilime. Nsomba za m'mafiriji osagwiritsidwa bwino kapena nsomba zomwe zawonongeka ndizomwe zimayambitsa matenda oopsa a histamine, omwe amachititsa kuchuluka kwa mabakiteriya omwe amachulukitsa zomwe zili mu histamine [17] .

Mitundu ina ya mackerel, monga king mackerel, ili ndi mercury yambiri yomwe imayenera kupewedwa kwathunthu, makamaka ndi amayi apakati, amayi oyamwitsa ndi ana aang'ono [18] . Atlantic mackerel ili ndi mercury yochepa yomwe imapangitsa kuti musankhe bwino kudya [19] .

Momwe Mungasankhire Ndi Kusunga Mackerel

Sankhani nsomba za mackerel zatsopano zomwe zimakhala ndi mnofu wolimba ndi maso owoneka bwino komanso thupi lowala. Pewani kusankha nsomba zomwe zimatulutsa fungo lowawasa kapena la nsomba. Mutagula nsomba za makerele, sungani m'firiji ndikuphika pasanathe masiku awiri.

Maphikidwe a Mackerel

Tilandire ya avocado ndi mackerel wosuta ndi laimu

Zosakaniza:

• Magawo awiri mkate
• 1 osuta nsomba ya makerele
• ½ peyala
• 1 anyezi wamasika, odulidwa
• ¼ laimu

Njira:

• Sakanizani mkate ndi kusunga pambali.
• Chotsani khungu ndi mafupa kuchokera ku mackerel ndikuphwanya mzidutswa.
• Sakanizani zamkati za avocado ndikuziyika pa chotupitsa mkate.
• Onjezani mackerel ndikuwaza anyezi a kasupe pamwamba pake.
• Finyani madzi a mandimu pamwamba pake ndikuwaza tsabola wakuda kuti mulawe [makumi awiri] .

Horoscope Yanu Mawa

Kudziwa

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