Mackerel: Nā pono olakino olakino, nā pōpilikia a me nā meaʻai

Nā Inoa MaikaʻI Loa No Nā Keiki

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ʻO ka maʻalahi, ʻono a me ka waiwai kūpono o ka iʻa mackerel ka mea e punahele ai nā iʻa iʻa. Loaʻa i loko o nā ʻano hou a me kēpau, he iʻa maʻamau ka iʻa mackerel i nā ʻano ʻano iʻa like ʻole o ka iʻa pelagic e pili ana i ka ʻohana Scombridae, e komo pū ana me ka mackerel ʻAkelanika, mackerel ʻĀnia, mackerel Spanish a me chub mackerel. [1] .

ʻO Mackerel (Scomber scombrus) kahi iʻa momona a ʻokoʻa ka momona a me ka wai i ka manawa [elua] . I India, ʻike ʻia ka mackerel ʻo bangada ma Hindi a he ʻano iʻa i hoʻopau nui ʻia. ʻO Mackerel kahi iʻa wai paʻakai i piha i ka protein, omega 3 momona a me nā mea pono pono ʻē aʻe.

ʻO ka waiwai kūpono o Mackerel

Loaʻa i loko o ka 100 g o nā iʻa mackerel 65.73 g wai, 189 kcal ikehu a loaʻa pū kekahi.

• 19.08 g protein
• 11.91 g momona
• 16 mg kalipuna
• 1.48 mg hao
• 60 mg makanekiuma
• 187 mg phosphorus
• 344 mg potassium
• 89 mg paʻakai
• 0.64 mg kiniki
• 0.08 keleawe keleawe
• 41.6 µg selenium
• 0.9 mg wikamina C
• 0.155 mg thiamine
• 0.348 mg riboflavin
• 8.829 mg niacin
• 0.376 mg wikamina B6
• 1 µg folate
• 65.6 mg koho
• 7.29 vitaming huaʻai B12
• 40 vitaming huaʻai A
• 1.35 mg wikamina E
• 13.8 vitaming wikamina D
• 3.4 vitaming huaʻai K

ʻO nā pono olakino o Mackerel

1. Hoʻemi i ke kahe o ke koko

ʻO ke koko kiʻekiʻe a hypertension paha kahi kūlana olakino maʻamau e pili i nā poʻe he nui o ka honua. Loaʻa i ka iʻa Mackerel ka hiki ke hoʻohaʻahaʻa i ke kahe o ke koko, mahalo i nā wai momona momona polyunsaturated (PUFA) i loko o laila. Ua hōʻike ʻia kahi noiʻi i paʻi ʻia ma ka puke pai ʻo Atherosclerosis ua hōʻike ʻia he 12 mau kāne kāne me ka hanu haʻahaʻa i hāʻawi ʻia i ʻekolu kini makakeke i kēlā me kēia pule no ʻewalu mau mahina, a ua hōʻemi ʻia ka nui o nā pae o ke koko. [3] [4] .

2. Hoʻonui i ke olakino puʻuwai

Ua loaʻa i nā noiʻi noiʻi hiki i nā momona momona polyunsaturated ke olakino puʻuwai ke hoʻomaikaʻi i kou olakino puʻuwai e ka hoʻohaʻahaʻa ʻana i ka makaʻu o ka maʻi maʻi maʻi maʻi [5] . Ua hōʻike ʻia ka ʻai ʻana i ka iʻa mackerel e hoʻonui i ka HDL (maikaʻi) kolesterol a me ka pae triglycerides haʻahaʻa a me ka LDL (ʻino) kolesterol. [6] [7] .

3. Kūkulu i nā iwi ikaika

ʻO Mackerel kahi waiwai waiwai o ka wikamina D a ua hōʻike ʻia kēia wikamina e hoʻohaʻahaʻa i ka makaʻu o ka haki. ʻO ka ʻai ʻana i ka iʻa me ka mackerel ma kahi o hoʻokahi manawa i ka pule i hōʻike ʻia e hōʻemi i ka makaʻala o ka haki o ka hakahaka ma o 33 pākēneka [8] . Hoʻohui ʻia, ʻo ka iʻa mackerel kahi kumu maikaʻi o ka calcium, kahi mineral pono e kōkua i ka hoʻoikaika ʻana i nā iwi.

4. Hoʻonui i nā hōʻailona kaumaha

Ua hōʻike nā noiʻi noiʻi i ka lawe haʻahaʻa ʻana o ka dietary omega 3 momona mai nā iʻa e hoʻonui ai i nā ʻōuli o ke kaumaha. ʻO ka iʻa Mackerel kahi kumu maikaʻi o ka omega 3 polyunsaturated fatty acid i hōʻike ʻia e hoʻomaikaʻi i nā hōʻailona kaumaha. Hoʻohui ʻia, hōʻike ʻia nā kiʻekiʻe kiʻekiʻe o nā PUFA e hoʻomaikaʻi i nā hōʻailona o ka maʻi Alzheimer [9] [10] [umikumākahi] [12] .

5. Hoʻonui i ke olakino cardiometabolic i nā keiki

Ua hōʻike ʻia kahi noiʻi i paʻi ʻia ma ka American Journal of Clinical Nutrition i hōʻike ʻia he ʻewalu a ʻeiwa mau makahiki o ka makahiki i hala he 300 g o nā iʻa aila i kēlā me kēia pule no 12 mau pule i hōʻike i ka hoʻomaikaʻi nui ʻana i nā pae triglyceride a me nā pae HDL kolesterol me ka hopena maikaʻi ʻole ma nā pae kaomi koko, ka loli o ka puʻuwai a me ka homeostasis glucose [13] .

6. Hiki ke hoʻohaʻahaʻa i ka maʻi diabetes

Ua hōʻike ʻia kahi noiʻi holoholona i paʻi ʻia i loko o ka meaʻai kūpono a me ke olakino i nā ʻiole diabetic i hānai ʻia i nā ʻano iʻa like ʻole me ka mackerel, sardines, herring smoke a me bolti i hōʻike i ka hoʻomaikaʻi ʻana i nā pae glucose serum a me nā pae kolesterol a me nā triglyceride. [14] .

7. Hiki ke kōkua i ka pohō kaumaha

He hopena maikaʻi nā Omega 3 polyunsaturated fatty acid i ka momona e kōkua ia i ka hoʻoliʻiliʻi o ka momona o ke kino, hoʻonāukiuki i ka hoʻoliʻiliʻi lipid, hoʻoponopono i ka māʻona a hoʻomaikaʻi i ke kaumaha o ke kino. [umikumālima] .

8. Hiki paha ke mālama i ka maʻi ʻaʻai o ka umauma

Ua hoʻopili ʻia kahi ʻai iʻa i lalo i ka makaʻu kiʻekiʻe o ka maʻi ʻaʻai umauma. Ua hōʻike kekahi mau noiʻi noiʻi i ka ʻai ʻana i ka iʻa momona i loko o ka omega 3 fatty acid hiki ke kōkua i ka pale a me ke ola ʻana o ka maʻi ʻaʻai umauma [16] .

Nā Pilikia Hiki o nā Iʻa Mackerel

Inā maʻi ʻoe i ka iʻa, pono ʻoe e hōʻole i ka ʻai ʻana i ka mackerel. Mālama pū ʻia ka iʻa Mackerel i ka hoʻopilikia ʻana i ka histamine, kahi ʻano o ka lāʻau make e hiki ai ke hoʻolohi i ka nausea, ʻeha ke poʻo a me ka pīpī ʻana o ka maka a me ke kino, ka palahī a me ka pehu ʻana o ka maka a me ke elelo. ʻO ka iʻa maikaʻi ʻole i ka hau a i ʻole nā ​​iʻa i hōʻino ʻia ke kumu maʻamau o ka toxine histamine koʻikoʻi, kahi e ulu ai ka ulu o nā koʻohune e hoʻonui ai i ka ʻike histamine i ka iʻa. [17] .

ʻO kekahi ʻano mackerel, e like me ka mōkeke aliʻi, kiʻekiʻe i ka mercury e pono e hōʻole loa ʻia, ʻo ia hoʻi e nā wahine hāpai, nā makuahine hānai a me nā keiki ʻōpio. [18] . Haʻahaʻa ka mackerel ʻAkelanika i ka mercury nāna e koho maikaʻi e ʻai [19] .

Pehea e koho ai a mālama ai iā Mackerel

Koho i nā iʻa ʻala hou me ka ʻiʻo paʻa me nā maka mōakāka a me ke kino ʻōlinolino. Hōʻalo i ke koho ʻana i ka iʻa e hoʻoheheʻe aku i kahi pilau a iʻa paha. Ma hope o ke kūʻai ʻana mai i ka mackerel, mālama ia i loko o ka pahu hau a hoʻomoʻa i loko o ʻelua mau lā.

lauoho lauoho maka oval wahine

Mīkini Mackerel

ʻO ka toast Avocado me ka mackerel puhi a me ka lime

Nā Pono:

• 2 ʻāpana berena
• 1 hoʻopiha mākeke ʻāpā
• . Avocado
• ʻAka onion 1, ʻoki ʻia
• Ime lime

Hana:

• Hoʻomoʻa i ka palaoa a waiho ʻē.
• Wehe i ka ʻili a me nā iwi mai ka mackerel a haki i nā ʻāpana.
• Mash i ka pulp avocado a kau iā ia ma ka toast berena.
• E hoʻomoʻi i ka mackerel a kāpīpī i nā ʻaka puna ma luna ona.
• Kaomi i ka wai lime ma luna ona a kāpīpī i ka pepa ʻeleʻele no ka ʻono [iwakālua] .

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