Yuav kom haus tawv ntses tau ib txwm tau txuam nrog ntau cov txiaj ntsig kev noj qab haus huv, qhov no yog vim tias iNtses yog qhov tseem ceeb ntawm kev noj haus zoo li fatty acids, le cov nqaijrog, ntau yam vitamin e cov zaub mov, xws li selenium, iodine, potassium, vitamin D thiab B vitamins tawv ntses muab ib qhov kom tsawg ntawm zoo muaj protein ntau pab los ntawm cov ntsiab lus tsis muaj calorie. 100g yog txaus los lav a kom tsawg protein tshwj xeeb nrog tsawg dua 150 kcal. Ua ntej txuas ntxiv ntawm no yog daim ntawv qhia video.
Ntshiv ntses: tag nrho cov txiaj ntsig kev noj qab haus huv
Vim li cas thiaj haus tawv ntses puas yog nws zoo? Cov txiaj ntsig kev noj qab haus huv tseem ceeb yog cuam tshuam nrog kev nqus ntawm omega-3 fatty acids. Qhov tseem ceeb tshuaj no tshwj xeeb yog pab hauv tiv thaiv kev mob plawv los ntawm kev txo qis txoj kev pheej hmoo ntawm lub plawv dhia tsis xwm yeem lossis mob thrombosis. Ib txoj kev tshawb fawb hais tias kev noj 1-2 grams ntawm cov nqaij ntshiv lossis nqaij rog 80-100 zaug hauv ib lub lis piam, xws li ntses liab, ntses thiav, mackerel, anchovies lossis sardines, zoo heev txo cov kev pheej hmoo ntawm cov kab mob plawv.
Txoj kev omega-3 muaj nyob hauv ntses lawv kho lub plawv dhia thiab muaj peev xwm txo qis ntshav siab thiab lub plawv dhia, txhim kho cov hlab ntsha ua haujlwm, txo qis triglycerides thiab o.
Lub omega-3s lawv kuj tseem ceeb rau nws kev tsim kho kom zoo rau lub hlwb thiab lub paj hlwb ntawm tus menyuam, vim li cas lub tawv ntses è hauv paus hauv kev noj haus ntawm cov poj niam cev xeeb tub.
Yuav ua li cas qhia cov nqaij ntses ntawm cov rog?
Peb tham txog qhov cov txiaj ntsig kev noj qab haus huv ntawm cov ntses rog thiab ntses nyob rau hauv dav dav, tab sis peb paub tseeb tias peb tuaj yeem sib txawv ob hom? Peb muab koj cov ntaub ntawv ntxiv.
Los ntawm cov khoom noj khoom haus pom, nws yog qhov nthuav rau taw qhia tias intses muaj qhov nruab nrab cov ntsiab lus rog qis dua nqaij; feem ntau, lipids nws muaj lawv yog qhov tseem ceeb heev rau peb kev noj qab haus huv thiab yog qhov tseem ceeb vim tias peb lub cev tsis tuaj yeem coj ua ke nrog lawv.
Cov theem ntawm cov rog hauv ntses nws txawv ho tsis yog sib txawv ntawm ntau hom, tab sis kuj nyob hauv tib hom nyob rau hauv kev sib raug zoo rau lub caij, kev noj haus, dej ntsev thiab lwm yamCov. Cov ntses hauv qab feem ntau tsis muaj cov lipids ntau hauv lawv cov nqaij.
Hauv salmon, piv txwv li, cov ntsiab lus rog ntawm cov nqaij muaj peev xwm siab dua thaum lub hli pib ntawm lub xyoo, thaum lawv pib nce cov dej ntws mus nrhiav thaj chaw ua ntses nteg qe. Thaum lub sijhawm rau kev nthuav dav tuaj, nyob ib ncig ntawm lub Kaum Ib Hlis, qib nyom dauv qis me ntsis, thiab tom qab ntawd poob rau tom qab spawning.
Nyob ntawm lub cov ntsiab lus rog ntses tau muab faib ua:
• heev nyias, nrog rog tsawg dua 1% rog - piv txwv li qhov yug menyuam, tus hake, cov cw;
• nyias, (rog nruab nrab ntawm 1 mus rau 3%), - xws li ib leeg, ntses hiav txwv ntses, dogfish, turbot, squid, cuttlefish, qwj nplawm thiab clams, lobster;
• Ib nrab-greases (nrog cov rog ntawm 3 thiab 10%) xws li sardine, snapper, mullet, tuna, ntaj ntses thiab nqaij ntuag;
• hav zoov (nrog rau cov lipids ntau dua 10%) xws li eel, herring, mackerel, salmon.
Vim li cas noj ntses rog ntses yog qhov zoo rau koj?
Il lean ntses muaj ntau yam ntawm lwm cov as-ham, raws li cov protein, vitamin D, vitamin B12, selenium thiab iodine, uas yuav ua rau muaj kev tiv thaiv kev tiv thaiv kev noj qab haus huv hauv kev tshwj xeeb rau dab tsi yog cov txiaj ntsig ua cov metabolic syndrome. Kev noj ntau heev ntawm cov ntses ntshiv tau cuam tshuam nrog a tsawg dua kev pheej hmoo ntawm cov teeb meem metabolic.
Ntses khoom muaj, nyob ntawm hom tsiaj, los ntawm 12 txog 24% ntawm cov roj ntsha muaj txiaj ntsig zoo vim lawv tau tsim los ntawm txhua qhov tseem ceeb amino acids. Hauv kev xyaum, ntses tuaj yeem siv los ua cov khoom siv ntawm protein xwb, vim nws muaj ob peb cov roj nyeem, uas ua rau nws zom tau yooj yim.
La vitamin D muaj nyob hauv cov nqaij ntshiv, txhim kho kev nqus ntawm calcium thiab phosphorus hauv txoj hnyuv, thiab pab tswj qib hauv calcium hauv cov ntshav. Nws tseem koom nrog hauv kev tsim thiab qauv pob txha pob txha. Vitamin D kuj pom tias yog tus tau pab tiv thaiv qee hom mob cancer. Tib neeg tuaj yeem tsim cov vitamins D nrog kev pab ntawm lub hnub ci. Tab sis qhov tsis zoo tuaj yeem ua rau lub cev tsis muaj peev xwm uas kev noj cov rog rog muaj peev xwm muab tau.
Qee hom ntses kuj muaj ntau ntawm ntau Vitamin E, un ntuj antioxidant uas tiv thaiv kev tiv thaiv rog nyob rau hauv cov kab mob hlwb. Vitamin E kuj yog ib qho tseem ceeb hauv kev ua haujlwm ntawm lub paj hlwb.
Cov ntses kuj yog tshwj xeeb nyob hauv vitamin B12, uas ua lub luag haujlwm tseem ceeb hauv kev tsim cov qe ntshav liab, thiab qib B12 tsis txaus tuaj yeem ua rau daim ntawv tiv thaiv tsis txaus.
Cov ntses ntshiv yog qhov zoo ntawm cov zaub mov zoo: cov ntsiab lus ntawm iodine thiab selenium yog siab dua li cov nqaij ntawd, piv txwv. Cov nqaij nruab deg kuj tseem pab tau raws li cov kev xav tau ntawm lwm yam minerals, xws li hlau, zinc, magnesium, thiab calcium.
Ntses muaj ntau dua iodine ntawm lwm yam khoom noj. Iodine ua lub luag haujlwm tseem ceeb hauv kev cai tswj ntawm metabolism ntawm qhov muaj sia thiab nws qhov tsis muaj peev xwm tuaj yeem ua, ntxiv rau kev hloov pauv hauv cov metabolism, kom txo qis kev loj hlob thiab kev xav poob.
Ntses kuj tseem yog ib qhov zoo ntawm selenium, ib qho keeb kwm tam sim no nyob rau hauv ntau cov enzymes uas koom nrog hauv kev tshem tawm hlau hnyav, nrog rau kev tiv thaiv lub cev tiv thaiv oxidation thiab uas muaj lub luag haujlwm hauv kev tswj cov metabolism.
Cov lus nug nquag
- Dab tsi yog cov ntses ntshiv?
Nrog ib feem pua ntawm lipids ntawm 1 thiab 3% peb pom cov ntses zoo li dev, la hiav txwv ntses bass thaj tsam, la ib leegnws rhombus, la trout, L 'hiav txwv bream tab sis kuj cuttlefish, kev puas tsuaj, clams e tus cw.
- Cov ntses uas tsis muaj rog yog dab tsi?
Ib tug ntawm cov ntshiv ntses puas tau yog tus pos i zajCov. Ntawm lwm tus peb pom cov hiav txwv ntses bass thaj tsamnws rab ntajnws cod thiab cov hiav txwv ntses bass thaj tsam.
- Dab tsi yog cov ntses muaj roj?
Txhua tus uas muaj rog ntau tshaj 10%: nws mackerel, L 'herringnws salmon thiab covanguillaCov. Txawm hais tias tau xav tias muaj rog, cov ntses no tsis yog yuav tsum tau txiav tawm los ntawm kev noj zaub mov vim tias lawv muaj qhov ntau kawg ntawm lub cev Omega-3.
- Puas yog ntses salmon lossis rog?
Salmon poob rau qeb ntawm rog ntses nrog lipid feem pua ntawm 6 thiab 12%.
- Puas yog ntses lwj?
Hauv qeb ntawm tawv ntses peb pom cod, ntses uas muaj qhov zoo ntawm cov vitamins thiab minerals ntau dua li cov rog rog, tab sis nplua nuj hauv selenium, iodine thiab cov protein.
- Mackerel thiab swordfish muaj protein ntau npaum li cas?
Tus nqi ntawm cov protein tam sim no hauv mackerel yog 17,0 g. Swordfish, tshwj xeeb yog nqaij ntshiv, yog cov zaub mov muaj txiaj ntsig muaj protein ntau. Hauv 100 g ntawm tus ntses ntaj muaj protein ntau ntawm 19.8 g.
