Bella Adams
Iintlanzi zeMackerel zihlala kwaye zihamba ezikolweni. Olu luhlobo lweentlanzi ze-thermophilic, ngoko ke i-mackerel ihlala ifuduka ifuna amanzi afudumeleyo kuLwandle lwaseMarmara kunye noLwandle oluMnyama, kunye nonxweme lwaseMelika. Iintlobo eziphambili ze-mackerel zibizwa ngokuba yindawo yazo yokuhlala. Kukho iAustralia, iJapan, iAtlantiki, kunye neAfrika mackerel.
Nangona umxholo we-fat-fat kunye ne-calorie ye-mackerel, le ntlanzi ithathwa njengemveliso yokutya. Iyeza kunye ne-dietetics ziyazazi iipropathi ezininzi ezinenzuzo ye-mackerel, ezinye zazo zizodwa. Ngokomzekelo, izibonelelo ezingenakubuyiselwa ze-mackerel zilele kwimichiza yeentlanzi. I-Omega-3 i-polyunsaturated fatty acids ifumaneka ngobuninzi beentlanzi, ezimisela iipropati eziphambili ze-mackerel.
I-Mackerel iqulethe iivithamini A, B, C, B, PP, E, H, kunye ne-K. Le yi-alfabhethi ye-vitamin epheleleyo. Iinzuzo ze-mackerel ziyabonakala ukuba ungeze i-macro- kunye ne-microelements ezifana nentsimbi, i-zinc, i-magnesium, i-phosphorus, i-potassium, kunye ne-molybdenum kwi-vitamin yokwakhiwa kwemveliso. Le ntlanzi yindawo yokugcina iivithamini kunye nezondlo, ngoko kuyacetyiswa ukuba uyidle ngobuninzi obufanelekileyo.
Umxholo wekhalori wentlanzi ye-mackerel yi-191 kcal nge-100 g.
Ixabiso lamandla entlanzi ye-mackerel (iProtein, i-fat, i-carbohydrate ratio-PFC):
- Iiprotheyini: 18 g (~ 72 kcal) .
- Amafutha: 13.2 g (~ 119 kcal).
- Iikhabhohayidrethi: 0 g (~ 0 kcal).
Iivithamini eziqulethwe kwi-mackerel:
- I-Vitamin PP (PP) 8.6 mg.
- I-Vitamin A (RE) 10 mcg.
- I-Vitamin B12 (B12) 12 mcg.
- I-Vitamin C (C) 1.2 mg.
- I-Vitamin D (D) 16.1 mcg.
- I-Vitamin E (E) 1.6 mg.
- I-Vitamin K (K) 5 mcg.
- I-Vitamin PP (PP) 11.6 mg.
Iiminerali eziqulethwe kwi-mackerel:
- Intsimbi (Fe) 1.7 mg.
- I-Zinc (Zn) 0.7 mg.
- Iodine (I) 45 mcg.
- Ubhedu (Cu) 210 mg.
- I-Fluorine (F) 1400 mcg.
- Phosphorus (P) 280 mg.
- Potassium (K) 280 mg.
- Isodium (Na) 100 mg.
- I-Magnesium (Mg) 50 mg.
- Icalcium (Ca) 40 mg.
Iimpawu eziluncedo ze-mackerel
- Kwimpilo yabantu, i-mackerel inenzuzo ngenxa yenani elikhulu lamaminerali kunye namavithamini. Ngombulelo kwi-vitamin B12, i-DNA synthesis iyenzeka emzimbeni wethu. IVithamin B12 ikwabandakanyeka kwimetabolism yamafutha kunye neoksijini yeeseli zomzimba.
- I-Vitamin D inefuthe ekuphuhliseni nasekuqiniseni inkqubo yamathambo.
Ukusebenza kwee-enzyme kuqinisekiswa ngokubakho kwe-phosphorus, eyimfuneko ekusebenzeni kweeseli eziqhelekileyo. - I-Omega-3 i-unsaturated fatty acids yi-antioxidants egqwesileyo. Banciphisa iiradicals zamahhala, bazinzise amanqanaba e-cholesterol yegazi, banefuthe elihle kwimisebenzi ekhuselayo yomzimba, baphucula imetabolism, kunye nokunciphisa amathuba okuba nomhlaza. Kuluthintelo olulungileyo lwe-atherosclerosis.
- I-Mackerel inconywa kubasetyhini abakhulelweyo nabancancisayo kwaye, ngokuqinisekileyo, kwisizukulwana esincinci esikhulayo. Inyama yeMackerel iluncedo kakhulu kwintambo yomgogodla kunye nengqondo, amazinyo, iinwele, ulusu kunye nenwebu.
- Ukutya i-mackerel kunempembelelo ebalaseleyo kunyango lwentliziyo kunye nezifo ze-vascular kunceda ukwakha izicubu ze-cartilage, kwaye zibonelela ngeoksijini kwiiseli kunye ne-cartilage.
- Le propati isetyenziselwa unyango lwe-musculoskeletal system kunye namalungu.
- Ukusetyenziswa kwale ntlanzi imangalisayo ikwacetyiswa kwisifo seswekile. Ilawula iswekile yegazi kunye nokulungelelanisa i-fat metabolism. Kwakhona kwandisa i-hemoglobin kunye nokuphucula ukusebenza kwendlela yesisu, ukomeleza inkqubo ye-nervous.
Imiphumo eyingozi ye-mackerel
Iimpawu ezinobungozi ze-mackerel zibonakaliswa ngokungahambelani komntu kunye nokuvela kweendlela ezahlukeneyo zokusabela. Ukusetyenziswa ngokugqithiseleyo kweentlanzi kukhokelela kwimiphumo efanayo.
Kungcono ukuthenga intlanzi entsha, kodwa i-mackerel kwifom enetyuwa okanye yokutshaya inokuba nefuthe elibi kwimpilo yakho exabisekileyo. Ngokukodwa kubantu abanezintso, isibindi, izifo zesisu.
I-Mackerel inokuqokelela i-mercury, ngoko ke kungcono ukwala ukutya i-mackerel yobukhulu obukhulu.
