Mackerel: Hutano Hutano Kubatsirwa, Njodzi Uye Mapoka

Mazita Akanakisa Evana

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Kugadzikana, kuravira uye kunoshamisa kwehutano hwehukama hwemackerel ndizvo zvinoita kuti ive inodiwa pakati pevanoda hove. Inowanikwa mune ese ari maviri manyowani uye makedheni fomu, mackerel hove izita rakajairika rinopihwa dzinoverengeka dzakasiyana mhando dze pelagic hove dzemhuri Scombridae, inosanganisira Atlantic mackerel, Indian mackerel, Spanish mackerel uye chub mackerel [1] .

Mackerel (Scomber scombrus) hove ine mafuta uye mafuta uye zvemukati zvinosiyana nemwaka [piri] . MuIndia, mackerel inozivikanwa senge bangada muHindi uye iri hove dzinoshandiswa zvakanyanya. Mackerel ihove yemvura yemunyu izere izere nemapuroteni, omega 3 mafuta nezvimwe zvakakosha zvinovaka muviri.

Kukosha Kwehutano KweMackerel

100 g yehove yemackerel ine 65.73 g mvura, 189 kcal simba uye zvakare ine:

• 19.08 g mapuroteni
• 11.91 g mafuta
• 16 mg calcium
• 1.48 mg simbi
• 60 mg magnesium
• 187 mg phosphorus
• 344 mg potasium
• 89 mg sodium
• 0,64 mg zinc
• 0.08 mg mhangura
• 41.6 seg selenium
• 0,9 mg vhitamini C
• 0.155 mg thiamine
• 0,348 mg riboflavin
• 8.829 mg niacin
• 0,376 mg vhitamini B6
• 1 µg folate
• 65.6 mg choline
• 7.29 µg vhitamini B12
• 40 µg vhitamini A
• 1.35 mg vhitamini E
• 13.8 vitaming vhitamini D
• 3.4 vitaming vhitamini K

Hutano Kubatsirwa kweMackerel

1. Inoderedza BP

Kuwedzera kweropa kana kukwirisa kwehutano chinhu chinowanzoitika pahutano chinobata vanhu vazhinji pasi rese. Mackerel hove ine simba rakadzika rekudzikisa BP, nekuda kweiyo polyunsaturated fatty acids (PUFAs) mairi. Chidzidzo chakaburitswa mumagazini Atherosclerosis chakaratidza kuti varume gumi nevaviri vane hutachiona hwakanyanya vakapiwa magaba matatu emackerel pasvondo kwemwedzi misere, zvakakonzera kuderera kukuru kwehuwandu hweropa [3] [4] .

2. Inovandudza hutano hwemwoyo

Zvidzidzo zvekutsvaga zvakawana kuti mafuta-ane hutano polyunsaturated mafuta anogona kuvandudza moyo wako hutano nekuderedza njodzi yehutano hwemwoyo. [5] . Kudya mackerel hove kwakaratidzirwa kuwedzera HDL (yakanaka) cholesterol uye yakaderera triglycerides level uye LDL (yakaipa) cholesterol [6] [7] .

3. Inovaka mapfupa akasimba

Mackerel ipfuma sosi vhitamini D uye vhitamini iyi yakaratidzirwa kudzikisa njodzi yekutyoka kwehudyu. Kudya hove dzinosanganisira mackerel kamwechete pasvondo kwakaratidzwa kudzikisa njodzi yekutyoka kwehudyu ne33 muzana [8] . Uyezve, hove yemackerel zvakare isosi yakanaka yecalcium, chinhu chakakosha chicherwa chinobatsira mukusimbisa mapfupa.

4. Inovandudza kushushikana zviratidzo

Tsvagurudzo dzakaratidza kuti kudya kwakaderera kweanodya omega 3 mafuta kubva kuhove kunowedzera zviratidzo zvekuora mwoyo. Mackerel hove isosi yakanaka ye omega 3 polyunsaturated fatty acids iyo yakaratidzirwa kugadzirisa kunetseka zviratidzo. Uye zvakare, kudya kwakanyanya kwePUFA kwakaratidzirwa kunatsiridza zviratidzo zvechirwere cheAlzheimer [9] [10] [gumi neimwe] [12] .

5. Inovandudza hutano hwe cardiometabolic muvana

Chidzidzo chakaburitswa muAmerican Journal yeClinical Nutrition chakaratidza kuti vana vane makore masere kusvika mapfumbamwe ekuberekwa avo vakadya 300 g yehove dzine mafuta pavhiki kwemavhiki gumi nemaviri vakaratidza shanduko yakakura mumatanho e triglyceride uye HDL cholesterol mwero isina chakakanganisa huwandu hweropa, kushaya kwemoyo kushanduka uye glucose homeostasis [13] .

6. Dai kudzikisa chirwere cheshuga

Chidzidzo chemhuka chakaburitswa muNutrition uye hutano chakawana makonzo eshuga ayo akapihwa mhando dzakasiyana dzehove senge mackerel, sardines, kusvuta herring uye bolti yakaratidza kuvandudzwa kwemazinga eserum glucose pamwe necholesterol uye triglyceride mazinga [14] .

7. Inogona kubatsira mukudzikira uremu

Omega 3 polyunsaturated fatty acids ine zvinobatsira pakukora kunobatsira kudzikisa mafuta emuviri mashoma, inomutsa lipid oxidation, inogadzirisa kuguta uye inovandudza huremu hwemuviri [gumi neshanu] .

8. Inogona kubata njodzi yekenza yemazamu

Kudya kwakadzika kwehove kwakabatanidzwa nenjodzi yakakwira yekenza yemazamu. Dzimwe ongororo dzakaratidza kuti kudya hove dzakapfuma mu omega 3 fatty acids kunogona kubatsira mukudzivirira uye kurarama kwekenza yemazamu [16] .

Njodzi Dzinogona Kuitika dzeMackerel Hove

Kana iwe uri weergisi kune hove, iwe unofanirwa kudzivirira kudya mackerel. Mackerel hove inowanzo kukonzeresa histamine chepfu, chimiro chekudya chepfu chinogona kukonzera kusvotwa, kurwadziwa musoro uye kumeso kwechiso nemuviri, manyoka uye kuzvimba kwechiso nerurimi. Hove isina kugadzirwa mufiriji kana hove yakashatiswa ndiyo inonyanya kukonzera hutachiona hwakanyanya, iyo inokonzeresa kuwanda kwebhakitiriya inowedzera iyo histamine mune hove. [17] .

Dzimwe mhando dze mackerel, sa mambo mackerel, yakakwira mu mercury iyo inofanirwa kudzivirirwa zvachose, kunyanya nevakadzi vane nhumbu, vanaamai vanoyamwisa uye vana vadiki. [18] . Atlantic mackerel yakaderera mumekiyuri izvo zvinoita kuti ive sarudzo yakanaka yekudya [19] .

Maitiro Ekusarudza Uye Kuchengeta Mackerel

Sarudza hove nyowani yemackerel ine nyama yakasimba nemaziso akajeka uye nemuviri unopenya. Dzivisa kusarudza hove dzinoburitsa munhuwi wakasviba kana wehove. Mushure mekutenga mackerel, chengeta mufiriji uye ubike mukati memazuva maviri.

Mackerel Mapepa

Avocado tositi ine fodya mackerel uye lime

Zvisungo:

• 2 zvimedu chingwa
• 1 yakasvuta mackerel fillet
• Oc avocado
• 1 chitubu hanyanisi, chakachekwa
• ¼ lime

Maitiro:

• Shambadza chingwa uye chengeta padivi.
• Bvisa ganda nemapfupa kubva ku mackerel uye uzviputse muzvikamu.
• Mash iyo avocado pulp woiisa pachigunwe chechingwa.
• Wedzera mackerel uye kusasa mvura yeiii pamusoro payo.
• Dzvinya jimu rerime pamusoro payo uye kusasa pepper yakasviba kuravira [makumi maviri] .

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