Hypertrophic Cardiomyopathy: Cov tsos mob, Ua rau, Kho thiab Tiv Thaiv Saib Cov Qauv Rau Cov Lus Ceeb Toom Ceev Tag Nrho Cov Ntawv Ceeb Toom Rau Cov Lus Qhia Txhua HnubTsuas Nyob Hauv
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Lub versatility, tsw thiab zoo kawg cov zaub mov muaj txiaj ntsig ntawm mackerel ntses yog dab tsi ua rau nws nyiam ntawm cov neeg nyiam ntses. Muaj nyob hauv ob daim ntawv tshiab thiab cov kaus poom, cov ntses mackerel yog ib lub npe uas tau muab rau ntau hom tsiaj pelagic ntses uas yog rau tsev neeg Scombridae, uas suav nrog Atlantic mackerel, Indian mackerel, Spanish mackerel thiab chub mackerel [1] Cov.
Mackerel (Scomber scombrus) yog cov rog ntses thiab cov rog thiab dej ntsiab lus sib txawv raws lub caij nyoog [ob] Cov. Hauv Is Nrias teb, mackerel lub npe hu ua bangada hauv Hindi thiab yog dav noj ntau yam ntses. Mackerel yog cov dej qab ntsev uas ntim cov protein ntau, omega 3 cov rog thiab lwm yam khoom noj tseem ceeb.
Tus Nqi Noj Khoom Haus Ntawm Mackerel
100 g ntawm mackerel ntses muaj 65.73 g dej, 189 kcal zog thiab nws kuj muaj:
- 19.08 g protein
- 11.91 g rog
- 16 mg calcium
- 1.48 mg hlau
- 60 mg magnesium
- 187 mg phosphorus
- 344 mg poov tshuaj
- 89 mg ntsev
- 0.64 mg zinc
- 0.08 mg tooj liab
- 41.6 µg selenium
- 0.9 mg vitamin C
- 0.155 mg thiamine
- 0.348 mg riboflavin
- 8.829 mg niacin
- 0.376 mg vitamin B6
- 1 µg folate
- 65.6 mg choline
- 7.29 µg vitamin B12
- 40 µg vitamin A
- 1.35 mg vitamin E
- 13.8 vitaming vitamin D
- 3.4 µg vitamin K
Cov Kev Pabcuam Noj Qab Haus Huv Ntawm Mackerel
1. Txo cov ntshav siab
Ntshav siab los yog ntshav siab yog ib qho mob uas cuam tshuam rau ntau tus neeg thoob ntiaj teb. Mackerel ntses muaj lub peev xwm txo qis ntshav siab, ua tsaug rau polyunsaturated fatty acids (PUFAs) hauv nws. Kev tshawb fawb tawm hauv phau ntawv xov xwm Atherosclerosis pom tias 12 tus txiv neej uas mob ntshav siab me me uas tau muab peb poom mackerel tauj ib lis piam rau yim lub hlis, ua rau muaj ntshav nce siab ntau [3] [4] Cov.
2. Txhim kho lub plawv mob
Cov kev tshawb nrhiav kev tshawb nrhiav tau pom tias lub plawv kom noj qab nyob zoo polyunsaturated rog tuaj yeem txhim kho koj lub plawv kev noj qab haus huv los ntawm kev txo qis kev pheej hmoo ntawm cov kab mob plawv [5] Cov. Noj cov mackerel ntses tau pom tias nce HDL (zoo) cov roj (cholesterol) thiab qib qis triglycerides thiab cov roj (LDL) [6] [7] Cov.
3. Ua kom cov pob txha muaj zog
Mackerel yog qhov muaj txiaj ntsig zoo ntawm cov vitamin D thiab cov vitamin no tau pom los txo qis ntawm cov pob txha pob txha. Kev noj ntses nrog rau mackerel tsawg kawg ib zaug ib lub lim tiam tau pom tias yuav txo tau qhov pheej hmoo ntawm lub ntsag pob txha los ntawm 33 feem pua [8] Cov. Txuas ntxiv, mackerel ntses kuj yog ib qhov txiaj ntsig zoo ntawm calcium, cov pob zeb hauv av tseem ceeb uas pab ua rau cov pob txha tsis muaj zog.
4. Kho cov tsos mob kev nyuab siab
Cov kev tshawb nrhiav kev tshawb fawb pom tau tias kev noj zaub mov Omega 3 ntau ntxiv los ntawm cov ntses tau nce ntxiv cov tsos mob ntawm kev nyuaj siab. Mackerel ntses yog qhov zoo ntawm omega 3 polyunsaturated fatty acids uas tau pom los txhim kho cov tsos mob kev nyuaj siab. Tsis tas li ntawd, kev pom ntau dua ntawm PUFAs tau pom tias yuav txhim kho cov tsos mob ntawm tus mob Alzheimer [9] [10] [kaum ib] [12] Cov.
5. Txhim kho kev noj qab haus huv cardiometabolic hauv cov menyuam yaus
Kev tshawb fawb tawm hauv Asmeskas Phau Ntawv Xov Xwm Saib Xyuas Kev Noj Qab Haus Huv tau qhia tias cov menyuam muaj hnub nyoog yim rau cuaj xyoo uas tau noj 300 g ntawm cov roj ntses hauv ib lub lis piam rau 12 lub lis piam pom tias muaj feem cuam tshuam ntawm triglyceride qib thiab HDL cov qib roj cholesterol uas tsis muaj kev cuam tshuam rau cov ntshav siab, lub plawv dhia hloov pauv thiab qabzib homeostasis [13] Cov.
6. Tuaj yeem txo cov ntshav qab zib kom tsawg
Kev tshawb nrhiav tsiaj tawm hauv Cov Khoom Noj thiab Kev Noj Qab Haus Huv tau pom cov nas cov ntshav qab zib uas tau noj cov ntses sib txawv xws li mackerel, sardines, haus luam yeeb herring thiab bolti qhia txog kev txhim kho hauv cov ntshav qabzib ntau ntxiv rau hauv cov roj (cholesterol) thiab triglyceride. [14] Cov.
7. Tuaj yeem pab hauv kev poob phaus
Omega 3 polyunsaturated fatty acids muaj cov txiaj ntsig zoo rau kev rog nws pab txo lub cev rog, txhawb kev ua kom cov lipid oxidation, tswj kev txaus siab thiab txhim kho lub cev hnyav. [kaum tsib] Cov.
8. Muaj peev xwm tswj kev pheej hmoo mob cancer mis
Kev noj ntses tsawg dua tau cuam tshuam txog kev pheej hmoo ua mob cancer mis. Qee cov kev tshawb fawb tshawb fawb tau pom tias kev noj ntses muaj ntau nyob hauv omega 3 fatty acids uas tuaj yeem pab tiv thaiv thiab muaj sia nyob mob cancer mis [16] Cov.
Cov Kev Phem Ntawm Cov Ntses Mackerel
Yog koj ua xua rau ntses, koj yuav tsum tsis txhob noj mackerel. Mackerel ntses kuj yog qhov ntxim nyiam ua rau cov neeg ua paug histamine lom, yog ib hom tshuaj lom khoom noj uas tuaj yeem ua rau xeev ntuav, mob taub hau thiab yaug ntsej muag thiab lub cev, raws plab thiab o ntawm lub ntsej muag thiab tus nplaig. Cov ntses ua kom tsis zoo los yog ntses lwj yog qhov muaj ntau tshaj plaws rau kev mob tshwm sim ntawm cov tshuaj lom neeg histamine, uas ua rau muaj ntau tshaj ntawm cov kab mob uas ua rau cov keeb kwm hauv cov ntses ntau ntxiv [17] Cov.
Qee hom mackerel, xws li huab tais mackerel, muaj ntau cov mercury uas yuav tsum tau zam tag nrho, tshwj xeeb tshaj yog cov poj niam cev xeeb tub, cov niam laus thiab cov menyuam [18] Cov. Atlantic mackerel muaj qis nyob rau hauv mercury uas ua rau nws xaiv qhov zoo rau noj [19] Cov.
Txoj Kev Xaiv thiab Khaws Mackerel
Xaiv cov ntses mackerel tshiab uas muaj cov nqaij khov kho nrog lub qhov muag pom tseeb thiab lub cev ci. Zam txhob xaiv cov ntses uas tawm hauv qhov iab lossis ntxhiab tsw. Tom qab yuav cov khaub thuas mackerel, khaws cia rau hauv tub yees thiab ua noj nws hauv ob hnub.
lit af lub ntsiab lus hauv social media
Mackerel Cov Ntawv Ceeb Toom
Avocado ci nrog mackerel haus thiab txiv qaub
Cov khoom xyaw:
- 2 daim mov ci
- 1 haus ua tsau rau pob zeb ci noj
- Avocado
- 1 lub caij nplooj hlav dos, hlais
- Txiv qaub
Txoj kev:
- Toast cov khob cij thiab tseg ib leeg.
- Tshem tawm cov tawv nqaij thiab pob txha los ntawm mackerel thiab tawg nws mus rau hauv chunks.
- Mash lub avocado pulp thiab muab tso rau ntawm lub khob cij.
- Ntxiv cov mackerel thiab nphoo nplooj hlav hlav nyob ib puag ncig nws.
- Nyem kua txiv qaub rau nws thiab sprinkle cov kua txob dub rau saj [nees nkaum] Cov.
