Mackerel - Tus Nqi Noj Haus Thiab Txiaj Ntsig

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Mackerel muaj ntau cov tseem ceeb cov vitamins thiab minerals. Cov ntses hauv hiav txwv no yog ib txoj kev xaiv zoo tshaj plaws uas koj tuaj yeem suav nrog hauv koj cov khoom noj kom ntau.

Hauv tsab xov xwm no peb yuav qhia koj rau ntau yam cov txiaj ntsig kev noj qab haus huv ntawm kev haus mackerel thiab ua tiav cov khoom noj khoom haus zoo.

Cov khoom siv tseem ceeb ntawm omega-3 fatty acids

Mackerel muaj qhov tseem ceeb ntawm cov omega-3 fatty acids. Ib qho muab ntses muab 2991 mg ntawm cov roj ntsha. Ib 100 g qhov no yog sib npaug rau 2670 mg ntawm omega-3 fatty acids.

Omega-3 fatty acids muaj ntau cov txiaj ntsig kev noj qab haus huv nrog rau cov txheej txheem ua haujlwm tiv thaiv. Kev nce ntxiv rau omega-3 tuaj yeem txhim kho kev mob plawv thiab lub hlwb kev ua haujlwm.

Nws muaj cov tseem ceeb ntawm cov vitamin B12

Vitamin B12 yog ib qho ntawm cov khoom noj muaj txiaj ntsig zoo tshaj plaws, thiab nws lub cev tsis muaj peev xwm ua rau ntshav liab tsis zoo thiab ua rau lub paj hlwb puas tsuaj.

Rau cov laj thawj no, nws tseem ceeb heev kom ntseeg tau tias muaj cov vitamins no txaus.

Hmoov zoo, mackerel muaj ntau npaum li cas ntawm nws, thiab siav mackerel fillet muab 279% ntawm qhov pom zoo kom noj tau cov tshuaj vitamin B12 txhua hnub. Nws yog qhov tsim nyog rau lub cev tiv thaiv kab mob thiab cov hlab ntsha thiab ua lub luag haujlwm tseem ceeb hauv kev tsim DNA.

Nws yog nplua nuj nyob hauv cov protein

Mackerel yog qhov zoo tshaj plaws ntawm kev noj zaub mov muaj protein ntau, nrog 20.8 g ntawm protein nyob hauv ib lub fillet. Ntxiv rau, mackerel muaj cuaj yam tseem ceeb amino acids.

Ib qho chaw zoo ntawm selenium

Tsuas yog ib qho ncuav mackerel me me muab 71% ntawm qhov pom zoo kom noj txhua hnub ntawm selenium. Selenium yog cov ntxhia pob zeb yooj yim uas muaj ntau lub luag haujlwm tseem ceeb hauv tib neeg lub cev thiab suav nrog:

- antioxidant muaj nuj nqi: pab txo oxidative kev nyuaj siab;

- Txhawb txoj kev tiv thaiv kab mob thiab ua lub luag haujlwm tseem ceeb hauv kev noj qab haus huv ntawm lub cev tsis muaj zog;

- tsim DNA;

- tswj hwm cov thyroid hormones thiab dav dav cov thyroid noj qab haus huv.

Muab 100% pom zoo kom noj tshuaj vitamin D txhua hnub

Qee cov khoom noj muaj vitamin D ntau thiab mackerel yog ib qho ntawm lawv. Qhov tseeb, cov khaub noom mackerel ib txwm muaj muab ntau dua 100% ntawm kev pom zoo kom noj tau cov tshuaj vitamin D txhua hnub.

Cov vitamin no muaj ntau yam cuam tshuam rau hauv lub cev, thiab raws li qee qhov kev tshawb fawb nws muaj kev tiv thaiv qog thiab tiv thaiv mob.

Tus nqi noj haus (ib 100 g ntawm mackerel)

Ntsig

- Calories - 205 kcal

- Cov zaub mov muaj protein ntau - 0 g

- Protein - 18.6 g

- Tag nrho cov rog rog - 13.9 g

Cov vitamins (% ntawm cov lus pom zoo kom noj txhua hnub)

- Vitamin D - 90%

- Vitamin B12 - 145%

- Vitamin B6 - 20%

- Vitamin A - 3%

Cov zaub mov (% ntawm qhov pom zoo noj txhua hnub)

- Selenium - 63%

- Phosphorus - 22%

- Magnesium - 19%

- Qab Zib - 9%