Mackerel: Melemo ea bophelo bo botle ba bophelo bo botle, likotsi le diresepe

Mabitso A Makaletseng A Bana

Floor:

Letsatsi La Tsoalo:

Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

Ka hare feela

• Lihora tse 6 tse fetileng Chaitra Navratri 2021: Letsatsi, Muhurta, Litloaelo le Bohlokoa ba Mokete ona
• 
• Lihora tse 7 tse fetileng Hina Khan E Phatsima Le Motsoako o Motala oa Koporo o Mahala Le Liphatsima Tsa Nude Tse Benyang Ponahalo ea Mehato e Menyenyane Feela!
• Lihora tse 9 tse fetileng Ugadi le Baisakhi 2021: Hlahloba Ponahalo ea Hau ea Mokete le Li-Sutu tsa Setso tse Bululetsoeng
• Lihora tse 12 tse fetileng Horoscope ea letsatsi le letsatsi: la 13 Mmesa 2021

Se ke oa Lahleha

• Litaba Batšoasi ba litlhapi ba bararo ba ne ba tšaba ho shoa ha sekepe se thula sekepe le lebopong la Mangaluru
• Lipapali Medvedev o tsoa Monte Carlo Masters kamora tlhahlobo e ntle ea coronavirus
• Likoloi Kabira Mobility Hermes 75 High-Speed ​​Commerce Delivery Scooter e Qaliloe India
• Lifilimi Ugadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan Le Linaleli Tse Ling tsa Boroa li Romella Litakatso ho Balateli ba Tsona
• Lichelete Theko ea khauta ha e tšoenyehe haholo bakeng sa li-NBFC, libanka li hloka ho lula li lebetse
• Theknoloji Likoloto tsa AGR Le fantisi ea morao-rao ea Spectrum e ka ama karolo ea Telecom
• Thuto Sephetho sa ho qetela sa mapolesa a CSBC Bihar se phatlalalitsoe ka 2021
• Tsamaea Libaka tse 10 tse ntlehali tsa ho etela Maharashtra ka Mmesa

Ho tenyetseha, tatso le boleng bo makatsang ba tlhapi ea mackerel ke eona e etsang hore e ratoe har'a barati ba litlhapi. Mackerel fish ke lebitso le tloaelehileng le fuoang mefuta e fapaneng ea tlhapi ea pelagic ea lelapa la Scombridae, e kenyeletsang Atlantic mackerel, Indian mackerel, Spain mackerel le chub mackerel [1] .

Mackerel (Scomber scombrus) ke tlhapi e mafura 'me mafura le metsi li fapana ka nako [pedi] . India, mackerel e tsejoa e le bangada ka Sehindi mme ke mofuta oa litlhapi tse sebelisoang haholo. Mackerel ke tlhapi ea metsi a letsoai e tletseng liprotheine, mafura a omega 3 le limatlafatsi tse ling tsa bohlokoa.

Boleng ba phepo ea Mackerel

100 g ea litlhapi tsa mackerel li na le metsi a 65.73 g, matla a 189 kcal hape e na le:

• 19.08 g protheine
• 11.91 g mafura
• Khalase ea 16 mg
• 1,48 mg tšepe
• 60 mg, magnesium
• Phosphorus ea 187 mg
• 344 mg potasiamo
• 89 mg ea sodium
• 0,64 mg zinki
• 0,08 mg koporo
• 41.6 seg selenium
• Vithamine C ea 0,9 mg
• 0.155 mg thiamine
• 0.348 mg riboflavin
• 8.829 mg niacin
• 0,376 mg vithamine B6
• 1 µg folate
• 65,6 mg, choline
• 7.29 µg vithamine B12
• 40 vitaming vithamine A
• 1,35 mg vithamine E
• Vithamine D ea 13.8 .g
• Vithamine K ea 3.4 Kg

Melemo ea bophelo ea Mackerel

1. E fokotsa khatello ea mali

Khatello ea mali e phahameng kapa khatello ea mali ke boemo bo tloaelehileng ba bophelo bo amang batho ba bangata lefats'eng ka bophara. Litlhapi tsa Mackerel li na le matla a ho theola khatello ea mali, ka lebaka la mafura a polyunsaturated fatty acids (PUFAs) a ho eona. Phuputso e phatlalalitsoeng koranteng ea Atherosclerosis e bontšitse hore banna ba 12 ba nang le khatello e phahameng ea mali ba fuoeng makotikoti a mararo a mackerel ka beke likhoeli tse robeli, ba bakile phokotso e kholo maemong a khatello ea mali [3] [4] .

2. E ntlafatsa bophelo bo botle ba pelo

Liphuputso tsa lipatlisiso li fumane hore mafura a polyunsaturated a phetseng hantle a pelo a ka ntlafatsa bophelo ba pelo ea hau ka ho fokotsa kotsi ea lefu la pelo. [5] . Ho sebelisoa litlhapi tsa mackerel ho eketsa cholesterol ea HDL (e ntle) le boemo bo tlase ba triglycerides le LDL (bad) cholesterol [6] [7] .

3. O haha ​​masapo a matla

Mackerel ke mohloli o enneng oa vithamine D mme vithamine ena e bontšitsoe e fokotsa menyetla ea ho robeha ha letheka. Ho sebelisoa ha litlhapi tse sebelisang mackerel bonyane hang ka beke ho fokotsa menyetla ea ho robeha ha letheka ka liperesente tse 33 [8] . Ho feta moo, tlhapi ea mackerel le eona ke mohloli o motle oa calcium, e leng liminerale tsa bohlokoa tse thusang ho matlafatsa masapo.

4. Ho ntlafatsa matšoao a khatello ea maikutlo

Boithuto ba lipatlisiso bo bontšitse hore ho ja lijo tse tlase tsa omega 3 mafura a tsoang litlhaping ho eketsa matšoao a khatello ea maikutlo. Litlhapi tsa Mackerel ke mohloli o motle oa omega 3 polyunsaturated fatty acids e bonts'itsoeng ho ntlafatsa matšoao a khatello ea maikutlo. Ntle le moo, phepelo e phahameng ea li-PUFA e bonts'itsoe ho ntlafatsa matšoao a lefu la Alzheimer's [9] [10] [leshome le motso o mong] [12] .

5. Ho ntlafatsa bophelo bo botle ba pelo ho bana

Phuputso e phatlalalitsoeng ho American Journal of Clinical Nutrition e bonts'a hore bana ba lilemo li robeli ho isa ho tse robong ba jang 300 g ea litlhapi tse mafura ka beke bakeng sa libeke tse 12 ba bonts'itse ntlafatso e kholo maemong a triglyceride le li-cholesterol tsa HDL ntle le phello e mpe maemong a khatello ea mali, phapang ea sekhahla sa pelo le homeostasis ea tsoekere [13] .

6. E ka fokotsa kotsi ea lefu la tsoekere

Phuputso ea liphoofolo e phatlalalitsoeng ho Nutrition le bophelo bo botle e fumane likhoto tsa lefu la tsoekere tse fepuoang mefuta e fapaneng ea litlhapi joalo ka mackerel, sardine, herring e tsubang le bolti e bonts'itse ntlafatso maemong a tsoekere ea serum hammoho le maemong a k'holeseterole le triglyceride [14] .

7. E ka thusa ho theola boima ba 'mele

Omega 3 polyunsaturated fatty acids e na le litlamorao tse ntle ho botenya e thusa ho fokotsa boima ba mafura a 'mele, e matlafatsa lipid oxidation, e laola ho kgora le ho ntlafatsa boima ba' mele [leshome le metso e mehlano] .

8. E ka laola kotsi ea mofetše oa matsoele

Ho ja tlhapi hanyane ho 'nile ha amahanngoa le kotsi e kholo ea mofetše oa matsoele. Boithuto bo bong bo bontšitse hore ho ja litlhapi tse nang le omega 3 fatty acids ho ka thusa ho thibela le ho pholoha ha mofetše oa matsoele [16] .

Likotsi tse ka bang teng tsa Litlhapi tsa Mackerel

Haeba u na le alejiki ho litlhapi, o lokela ho qoba ho ja mackerel. Litlhapi tsa Mackerel le tsona li na le tšekamelo ea ho baka chefo ea histamine, mofuta oa chefo ea lijo e ka bakang ho nyekeloa ke pelo, ho opeloa ke hlooho le ho phalla sefahleho le 'mele, letshollo le ho ruruha ha sefahleho le leleme. Litlhapi tse se nang sehatsetsi tse sa sebetseng hantle kapa tlhapi e senyehileng ke sesosa se tloaelehileng sa chefo e matla ea histamine, e bakang bongata ba libaktheria tse eketsang nalane ea histamine litlhaping. [17] .

Mefuta e meng ea mackerel, joalo ka king mackerel, e na le mercury e ngata e lokelang ho qojoa ka botlalo, haholo-holo ke bakhachane, bo-mme ba anyesang le bana ba banyane. [18] . Atlantic mackerel e na le mercury e tlase e etsang hore e be khetho e ntle ea ho e ja [19] .

Mokhoa oa ho khetha le ho boloka Mackerel

Khetha litlhapi tse ncha tse nang le nama e tiileng ka mahlo a hlakileng le 'mele o benyang. Qoba ho khetha litlhapi tse ntšang monko o bolila kapa oa tlhapi. Kamora ho reka mackerel, e boloke ka sehatsetsing ebe o e pheha nakong ea matsatsi a mabeli.

Li-Recipes tsa Mackerel

Toast ea avocado e nang le mackerel e tsubang le kalaka

Lisebelisoa:

• Dilae tse 2 bohobe
• Fillet ea mackerel e tsubang e 1
• Avocado
• 1 onion ea selemo, e tšetsoe
• ¼ kalaka

Mokhoa:

• Toast bohobe 'me u boloke ka thōko.
• Tlosa letlalo le masapo ho mackerel ebe u e roba likotoana.
• Tlanya makhasi a avocado ebe u a beha holim'a bohobe ba bohobe.
• Kenya mackerel ebe u fafatsa lieiee ea selemo holim'a eona.
• Pepeta lero la kalaka holim 'a eona ebe u fafatsa pepere e ntšo bakeng sa tatso [mashome a mabeli] .

Horoscope Ea Hau Hosane

Ho Tseba

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang