Ngokuqhelekileyo, abantu abambalwa bacinga ngeendawo ezixhamlayo ze-mackerel. Kubonakala kuyanelisayo, kuhlwaya, kodwa yintoni enye efunekayo? Kodwa, nangona kunjalo, njengento yonke imveliso, inokwakhiwa kweekhemikhali ezisebenza kumzimba womntu kunye nazo zonke iinkqubo ezenzeka kuyo. Yingakho kubalulekile ukufunda ngohlobo luni "oluqhelekileyo" lwe-mackerel.
Mackerel: ukwakheka
Ukuze sikwazi ukuphula isithethe, masiqale sixoxe ngamafutha kwaye, ngokuqinisekileyo, iiprotheni. Kwientlanzi, kuninzi amafutha: i-100 gram ibalwa malunga negramu ezingama-30. Kodwa oku akufanekanga kwiintlanzi zonke, kodwa kuphela kulowo obanjwe ebusika kwimigangatho yezulu. Ngokuqhelekileyo kwiintlanzi kunama-13 grams weenqatha. Kodwa esi sixa sanele ukuthatha i-mackerel ukuloba kwinqanaba leoli. Ukuba sithetha ngeiprotheni, ngoko ke ziphakathi kwe-18 grams. Kodwa ezi proteins zikhawuleza zixhamle ngomzimba: oku kwenzeka kathathu ngokukhawuleza kunokuba kuphethwe iiprotheni zenkomo.
Mackerel: umxholo wekhalori
Nangona i-fat fat content of fish, i-mackerel ayikho i-caloric. Ku-100 amagremu womkhiqizo kukho ama-khalori angama-200 kuphela. Ukuba umntu kufuneka akhethe inani lemali efunekayo, kufuneka adle malunga ne-700 grams ye-mackerel "inyama". Kodwa oku akusiyo ingcamango efanelekileyo, ukugweba ngokwexabiso lempahla entlanzi!
Inzuzo eyongeziweyo, ukubonakalisa iipropati ezikhethekileyo ze-mackerel, ubukho be-acid e-unsaturated fatty. Le yile mveliso ibaluleke kakhulu ekhonza njenge-antioxidants yomzimba. Ezi zixhobo zikunceda ukuqinisa iindonga zeeseli zazo zonke iisculi zomzimba, oku kubangelwa kwinkqubo yokunciphisa i-electron ekhoyo. Ezi zinyoni (funda: i-radicals) zihamba ngendlela ekhohlakeleyo. Bayakwazi ukubetha igobolondo yeeseli, ngokuphazamisa umsebenzi obalulekileyo kunye nokusebenza. Ezi nkqubo zingakhokelela ekuphuhlisweni kwezifo ezininzi (kunye ne-oncology ngokukodwa). Ukuthintela ukuphuhliswa kwezifo, kufuneka udle ukutya okuninzi kunokuba luncedo. Khumbula, akuyiyo into yokuba abantwana banikwe ioli yeentlanzi. Inzuzo yayo ikhona phambi kwe-acid e-unsaturated fatty in composition yayo.
Mackerel: amaminerali kunye namavithamini
Isakhiwo se-mackerel sichaza i-mineral compounds, ukusetyenziswa kwayo okungenakugqithiswa: i-sodium, i-manganese, i-chlorine, i-zinc, isulfure, i-fluorine, i-phosphorus, i-potassium. Kwaye kukho inxalenye yamacandelo amancinci athatha indima ebaluleke kakhulu kwimisebenzi ebalulekileyo nayiphi na into. Kodwa ngokwaneleyo ukuba apha ngentla sele ibalwe, kuba kuloluhlu kukho zonke izinto eziyimfuneko kumzimba womntu.
Kukho ezininzi iivithamini kwi-mackerel. Ukusetyenziswa kwendlela yamakhemikhali kubandakanya isethi yonke yevithamini ze-B. I-Vitamin B12 ibaluleke kakhulu kule ndawo. I-mackerel iqukethe ezininzi ii-vitamin PP. Kukho ezinye iintlobo zamavithamini, kodwa zenziwa ngamanani amancinci.
Mackerel: izakhiwo ezixhamlayo
Le ntlanzi izisa emzimbeni wethu kungekhona nje kuphela i-compounds, kodwa iphinde ikhuthaze ukuhamba kweprotheni synthesis, ukwakheka kwe-hemoglobin. Ii-Microelements, eziyingxenye ye-mackerel, nazo zibandakanyeka ekuphuculeni ukuthuthwa kwe-oksijini kuzo zonke iifom.
Ngenxa yokuba le ntlanzi inomxholo obutyebi kangaka, kufuneka ifakwe kwisondlo sabantwana. Kuya kunceda ukukhula ngokuvisisana nokuphuhlisa. Kufuneka kudliwe kunye nabasetyhini abakhulelweyo, kunye noomama abancinci abancinci, kuba kunceda ukuphucula i-lactation. Iintsholongwane nazo zifuna ukuhlawulela le ntlanzi. Enyanisweni, kubudeni bokuba kukho ukungahambisani phakathi kokuphuhliswa kwamalungu angaphakathi kunye nokukhula. I-micronutrients kwi-mackerel yenza le nkqubo ingenabuhlungu.
Kwi-mackerel, njengoko kuchaziwe ngasentla, ezininzi iifati kunye nama-acids angenayo i-insaturated, yikho kutheni kufuneka isetyenziselwe ukusebenza ngokuqhelekileyo kokubili kwengqondo kunye nomtya womgca. Ngendlela, iluncedo kunye neenwele, kunye nesikhumba, kunye ne-mucous. Ukusebenzisa i-mackerel, unokukunceda umzimba wakho ukuguqula umsebenzi wokugaya. Inkqubo yeentlanzi iya kuba novuyo kuwe, kuba iya kufumana iivithamini kunye ne-mineral composites ukusuka kwi-mackerel, eya kuyenza ibe namandla.
I-vitamin B12 ebaluleke kakhulu iya kunceda i-DNA synthesis. Uthatha inxaxheba kwi-fatabolism ye-fat. Ngoxinzelelo lwe-hypoxia, le vithamini iya kwandisa ukusetshenziswa kwe-oksijini yeeseli. Kufuneka kuphawulwe: ngokusetyenziswa rhoqo le ntlanzi, umxholo weeshukela egazini lethu ingaqhelekanga. Unokuphela nje uphupha malunga neli liyeza elimnandi!
Mackerel ephezulu kwi-phosphorus. Uthatha inxaxheba ekwakhiweni kwee-enzyme, kwaye ziyaziwa ngokuba yiinjini eziphambili zeenkqubo zeekhemikhali kwimizimba yomzimba. Ngokubanzi, yonke inkqubo yobomi inokubonelelwa kuphela ngokusebenzisa le ntlanzi. Ukongezelela, kufuneka sitsho ukuba intloko yamathambo ethu aqukethe i-phosphate salts, yingakho i-mackerel ifanele isetyenziswe ngabantwana nakwishumi elivisayo. Kodwa kufuneka kudliwe ngabantu asebekhulile, kuba iingxaki zesistim se-musculoskelet ziqala ukuphuhlisa ngeminyaka.
Kukho izixhobo ze-mackerel ezixhamla kwizifo ezidibeneyo. Amaminerali atholakala kwi-mackerel anceda umzimba ukuba wakhe izicubu ze-cartilage kunye nokunyusa iiseli zethambo, kunye ne-cartilage kunye neemfuneko ezifunekayo zomoya-mpilo.
Ukusetyenziswa kweMackerel: ukuchasene
Ukuba i-mackerel ibilisa, ngoko-ke ayikho into ebangela ukungqinani. Imbango yabantu abayinyamezeli intlanzi ngokusemthethweni. I-mackerel ebisiyiyo kunye neyosawoti ayinakuluncedo kulabo abanezifo zentliziyo kunye nezilonda zesisu. Iintlanzi ezinamanqatha ziyingozi kubantu abanezintso ezingapheliyo nezifo zesibindi.