10 Akanakisa Hutano Kubatsirwa Kwehove

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Iwe uri munhu anofarira zvegungwa, kunyanya hove? Kana hongu, pane mamwe mashoko akanaka kwauri! Kunze kwekufarira zvinonaka zvehove, iwe ikozvino une zvinopfuura zvinoverengeka zvikonzero zvehutano zvekudya zvakawanda zvacho!

Hove ndechimwe chezvikafu zvine hutano zvine hutano hunogona kubatsira. Yakazara nezvakakosha uye zvakakosha zvinovaka muviri zvakadai seprotein, vitamini D, calcium, phosphorus, ndiyo sosi huru yezvicherwa simbi, zinc, iodine, magnesium uye potasium. Hove zvakare imwe yeakanakisa sosi yezvakakosha zvinovaka muviri senge omega-3 fatty acids. Izvi zvinobatsira kuchengetedza muviri wako kuonda uye zvakare zvinobatsira mukukudziridzwa kwemuviri nekuvandudza mashandiro ekuziva ^[1] .

Chitendero chekare chetsika mumatunhu mazhinji epasi, kusanganisira India, inotaura kuti vanhu vanogara munzvimbo dzemahombekombe vanowanzo kuve vakangwara, vane hutano hwakanaka uye neruzha rweganda, nekuti, chikafu chavo chikuru hove ^[piri] . Iko kutenda kungangodaro kusiri iko kungofungidzira futi, sezvo akawanda masainzi ekutsvagisa kwesainzi akawanawo kuti hove ine inoshamisa hutano bhenefiti.

Sanganisa hove mukudya kwako zuva nezuva uye unokohwa aya gumi akanakisa hutano mabhenefiti ayo izvozvi.

Hutano Mabhenefiti Ekudya Hove

Kudya hove hakungokanganisa chiuno chako chete, asi zvakare kunobatsira mune mamwe mabasa emuviri kusanganisira kukura kwechiropa, huropi, nezvimwe, uye mukugadzirisa kurara kwako. Kudya hove zuva nezuva kunogona kudzora njodzi yezvimwe zvirwere, kunyanya izvo zvine hukama nemoyo ^{[3] [4] [5]} .

1. Inodzivirira Alzheimer's

Chidzidzo chakaburitswa muThe Journal Of American Medical Association muna 2016, chakataura kuti kudya hove nguva dzose kunogadzirisa grey nyaya yehuropi hwemunhu iyo inodzivirira kukurumidza kukurumidza kwemaseru ehuropi uye kuora kwemabasa ehuropi panguva yekukwegura, nekudaro kudzivirira chirwere cheAlzheimer's.

2. Inoderedza chirwere chemwoyo

Sekutsvagurudzo yakaburitswa muAmerican Journal Of Cardiology, kudya hove nguva dzose kunogona kudzikisa njodzi yezvirwere zvemwoyo kusvika padanho rakakura, sezvo omega-3 fatty acids anowanikwa muhove anogona kuchengetedza moyo wako kugwinya nekuderedza triglycerides, kudzikamisa kugwamba kweropa uye kudzikisa BP.

3. Inobata kushushikana

Kudya hove nguva dzose kunogona kubatsira kusimudzira iwo mahormone eserotonin muuropi, ayo anogona kubata uye kudzikisa zviratidzo zvine chekuita nekushushikana. Saizvozvo, kuvepo kwe omega-3 fatty acids zvakare inobvumirana neiyi bhenefiti.

4. Kunowedzera hutano hwemaziso

Iyo omega-3 fatty acids muhove inozivikanwa kusimudzira hutano hwemaziso, nekupa hutano mhasuru uye tsinga dzemeso. ^[6] . Kugara uchidya hove kunogona kubatsira kuvandudza chiono chako uye kudzivirira kutanga kwematambudziko ane chekuita nemaonero.

5. Inobata arthritis

Sezvambotaurwa, hove dzakapfuma mu omega-3 fatty acids iyo inobatsira muviri wako munzira dzakasiyana. Inoita basa rakakosha mukuderedza zviratidzo zveArthritis. Kuvapo kwevhitamini E muhove kunobatsirawo mukubatsira kwehutano ^[7] .

6. Inoderedza kenza njodzi

Sekureva kwechidzidzo chakaburitswa muAmerican Journal Of Clinical Nutrition, kuwedzera hove kuchikafu chako zuva nezuva kunogona kubatsira kudzikisa njodzi yemhando dzakawanda dzekenza yakadai segomarara remumuromo, gomarara remuromo, gomarara remutsipa, gomarara repancreatic nezvimwe omega-3 fatty acids muhove inogona kudzivirira kuwanda zvisina kujairika kwemaseru ane cancer ^[8] .

7. Inovandudza hutano hwekurara

Kugara uchidya hove kunobatsira kunatsiridza kurara kwako ^[9] . Zvidzidzo zvakasiyana zvakatsigira chirevo chekuti kuwedzerwa kudyiwa kwehove kwakavandudza kunaka kwekurara kwevanhu vazhinji. Imhaka yekukwirisa kwevhitamini D, iyo inobatsira pakurara zvirinani.

8. Inoderedza cholesterol

Hove dzine omega-3 fatty acids anobatsira kudzikisa LDL (yakaipa) cholesterol mwero mumuviri. Iyo omega-3 fatty acids muhove inozivikanwa kubatsira kubatsira kudzikisa cholesterol uye kudzivirira cholesterol kubva mukuumbwa mumuviri ^{[10] [8]} .

9. Inodzivirira autoimmune zvirwere

Zvidzidzo zvakasiyana zvakaratidza kuti, kudya hove dzakakora zuva nezuva kunogona kubatsira kudzivirira autoimmune hosha senge rudzi rwekutanga chirwere cheshuga. Izvo zvemukati zvevhitamini D zvinowanikwa muhove zvinobatsira mumuviri kudzivirira uye glucose metabolism ^{[gumi neimwe]} .

10. Inodzivirira PMS zviratidzo

Vakadzi vanotambura nezviratidzo zvekutanga kuenda kumwedzi vanofanirwa kusanganisira hove mukudya kwavo nguva dzose. Izvo zvinokonzerwa nekuvapo kwe omega-3 fatty acids iyo inodzivirira zviratidzo kubva pakuitika ^[12] .

Hutano Hove Mabikirwo

1. Zesty salmon ine yakakangwa bheet & sipinashi

Zvinoshandiswa ^[13]

• 4 madiki nyoro nyowani, angangoita 200g
• 1 tsp coriander mbeu, zvishoma zvakapwanyika
• 2 saumoni isina ganda
• 2 & frac12 maorenji madiki, zest ye1 uye muto wehafu
• 3 tbsp mhodzi dzemanhanga
• 1 garlic clove
• 1 red onion, yakagadzirwa zvakanaka
• 4 maoko mashoma emwana sipinashi mashizha
• 1 avocado, yakatetepa
• 1 tbsp maorivhi

Mirayiridzo

• Ovhiri inopisa kusvika 180 ° C.
• Cheka beetroots mumakamuri wozokanda ne 1/2 tbsp oiri nembeu dzekorianderi.
• Wedzera kumwe kurunga uye kuputira sechipepa mune hombe jira remapepa.
• Bika kwemaminetsi makumi mashanu nemashanu.
• Wedzera salmon, zest yeorenji uye ipise muchoto kwemaminetsi gumi nemashanu.
• Gadzira goriki uye siya kwemaminitsi gumi.
• Wedzera kariki kune muto weorenji uye mafuta asara nemwaka wekugadzira.
• Bvisa iyo foil kubva muchoto uye bvisa hove.
• Isa beetroot mumudziyo ine hanyanisi tsvuku, zest yeorenji yakasara, mhodzi dzemanhanga uye mashizha espinashi.
• Kanda zvakanaka uye wobva wawedzera kune hove.

Side Migumisiro

• Dzimwe hove, dzakadai sa king mackerel, shark, uye swordfish dzine yakakwira mercury yezvinhu inogona kukuvadza hunyanzvi system yemucheche kana mwana mudiki. ^[14] .
• Vanamukoti uye vakadzi vane nhumbu havafanirwe kudya huwandu hwakawanda hwehove nguva dzose.
• Zvinosvibisa senge dioxin nemaPCBs zvakabatana nekenza uye matambudziko ekubereka ^{[gumi neshanu]} .

1. [1]Daviglus, M., Sheeshka, J., & Murkin, E. (2002). Hutano hunobatsira kubva mukudya hove.Comments pane Toxicology, 8 (4-6), 345-374.
2. [piri]Torpy, J. M., Lynm, C., & Girazi, R. M. (2006). Kudya hove: hutano hunobatsira uye njodzi Jama, 296 (15), 1926-1926.
3. [3]Burger, J., & Gochfeld, M. (2009). Pfungwa dzenjodzi uye mabhenefiti ehove kudyiwa: Sarudzo dzemunhu oga kudzikisa njodzi nekuwedzera mabhenefiti ehutano Ongororo yezvakatipoteredza, 109 (3), 343-349.
4. [4]Harris, W. (2004). Hove yemafuta ekuwedzera: humbowo hwekubatsira hutano. Cleveland Clinic rondedzero yemishonga, 71 (3), 208-221.
5. [5]Verbeke, W., Sioen, I., Pieniak, Z., Van Camp, J., & De Henauw, S. (2005). Kufungisisa kwevatengi maringe nehuchapupu hwesainzi nezve hutano mabhenefiti uye njodzi dzekuchengetedza kubva mukushandiswa kwehove Paruzhinji hutano hutano, 8 (4), 422-429.
6. [6]Patterson, J. (2002). Nhanganyaya - enzanisa ngozi yekudya: dzikamisa njodzi uye mabhenefiti ehove kudyiwa.
7. [7]Knuth, B. A., A. Connelly, N., Sheeshka, J., & Patterson, J. (2003). Kuyera kubatsirwa kwehutano uye ruzivo rwehutano panjodzi kana uchidya hove dzemitambo - Kubata Njodzi: An International Journal, 23 (6), 1185-1197.
8. [8]Brunner, E. J., Jones, P. J., Friel, S., & Bartley, M. (2008). Hove, hutano hwevanhu uye marine ecosystem hutano: marongero mukukonana .International magazini yeepidemiology, 38 (1), 93-100.
9. [9]Nettleton, J. A. (1995). Omega-3 fatty acids uye hutano. InOmega-3 fatty acids uye hutano (map. 64-76). Springer, Boston, MA.
10. [10]Huang, T. L., Zandi, P. P., Tucker, K. L., Fitzpatrick, A. L., Kuller, L. H., Fried, L. P., ... & Carlson, M. C. (2005). Mabhenefiti ehove dzakakora panjodzi ye dementia akasimba kune avo vasina APOE ε4.Neurology, 65 (9), 1409-1414.
11. [gumi neimwe]Tuomisto, J. T., Tuomisto, J., Tainio, M., Niittynen, M., Verkasalo, P., Vartiainen, T., ... & Pekkanen, J. (2004). Njodzi-kubatsirwa kuongororwa kwekudya salmon yakarimwa.Science, 305 (5683), 476-477.
12. [12]Pieniak, Z., Verbeke, W., & Scholderer, J. (2010). Hutano - zvine hukama nekutenda uye ruzivo rwevatengi seyakagadzika yekudyiwa kwehove. Jenali yezvekudya kwevanhu uye dietetics, 23 (5), 480-488.
13. [13]BBD Chikafu chakanaka. (nd). Mapepa ehove ane hutano [Blog post]. Kudzorerwa kubva, https://www.bbcgoodfood.com/recipes/collection/healthy-fish
14. [14]Maslova, E., Rifas-Shiman, S. L., Oken, E., Platts-Mills, T. A., & Goridhe, D. R. (2019). Fatty acids mukuzvitakura uye panjodzi yeanogonesa kukurudzira uye mhedzisiro yekufema muhucheche. Annals yeAllergy, Asthma & Immunology, 122 (1), 120-122.
15. [gumi neshanu]Grandjean, P., Lederman, S. A., & Silbergeld, E. K. (2019). Hove Kunwa Panguva Yepamuviri. JAMA zvevana, 173 (3), 292-292.

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