Sardines abinci ne, musamman nau'in kifi, wanda ke da dandano na musamman kuma mai daÉ—i, wanda ke samarwa yawancin fa'idodi a cikin jikin mutanen da suke cinye su akai-akai kuma waÉ—anda kuma suke ba ku da yawa yawa da iri-iri na gina jiki.
Sardines na cikin iyali clupeidsWaɗannan kifaye ne waɗanda galibi suna rayuwa a cikin ruwan dumi kuma koyaushe ana samun su a ƙungiyoyi ko makarantu. Koyaya, yana da mahimmanci a faɗi cewa ana ba da shawarar haɗa su a ciki sabo ne jihar don samun damar cin gajiyar dukkan amfanin sa.
Wasu abubuwan gina jiki waÉ—anda sardines zasu ba ku:
> Amintaccen.
> Ruwa.
> Sodium.
> Phosphorus.
> Magnesio.
> Iron.
> Bitamin A.
> Abincin da ke cike da bitamin B2.
> Vitamin B3.
Kayayyaki da ƙimar sinadirai
A matsayin kifi mai mai, sardines suna maida hankali omega-3 fatty acid (EPA da DHA), manyan sunadaran sunadaran darajar halitta da bitamin mai-mai narkewa. 100 g na yau da kullun yana samar da kusan 20-25 g na gina jiki, game da 200 kcal kuma a aikace 0 g na carbohydrates, baya ga ma'adanai kamar calcium, phosphorus, da magnesiumbaƙin ƙarfe, potassium, aidin da selenium.
Idan cinyewa tare da kashi, gudunmawar Calcio abin mamaki ne (kwatankwacin na gilashin madara), da abun ciki a ciki bitamin D Yana inganta sha. Ƙungiyoyin tunani suna nuna cewa daidaitaccen sabis yana ba da omega-3 a cikin adadin da zai iya don rufe babban ɓangaren manufar yau da kullun.
Amfanin lafiya yana goyan bayan abun da ke ciki
Omega-3 a cikin sardines shine cardioprotectiveYana taimakawa daidaita triglycerides da LDL, yana da tasirin anti-mai kumburi, kuma yana haɓaka aikin endothelial. Hakanan yana ba da gudummawa ga kiyaye a karfin jini isasshen godiya ga potassium.
HaÉ—in hade bitamin D kuma calcium yana tallafawa lafiyar kasusuwa da ma'adinai mai yawa, yayin da phosphorus ke shiga cikin kashi da hakora. Vitamin B12, B6, da niacin suna shiga cikin makamashi metabolism da kuma tsarin juyayi.
Ƙarfin da ke da bioavailable da selenium suna taimakawa yaƙi oxidative danniya da kuma kula da isasshen oxygenation na nama; bitamin A yana shiga cikin ciki lafiyar ido (rhodopsin) da iodine a cikin thyroid balance.
Kasancewa ƙananan kifi da ƙananan a cikin sarkar abinci, suna gabatar da su ƙananan abun ciki na mercurySaboda haka, sun dace da amfani na yau da kullum ta yawan jama'a.
Sardines sabo da gwangwani: bambance-bambance, aminci da kiyayewa
Sabbin waÉ—anda ke ba da mafi girman ingancin azanci, amma dole ne firiji da kyau don kauce wa samuwar histamine (scombroid syndrome). Kayayyakin gwangwani suna kula da kusan duk yanayin asalinsu. bayanin martabar abinci mai gina jiki kuma suna inganta bioavailability na calcium ta hanyar laushi kasusuwa.
Sifofin halitta suna ba da ƙasa kaɗan kalori da sodiumWadanda aka cushe a cikin mai har yanzu zabi ne mai kyau idan an shayar da su, zai fi dacewa da karin man zaitun. Gwangwani suna da amfani, lafiyayye, kuma masu yawa.
Yadda za a haÉ—a su a cikin abincinku
Haɗa su sau 2-3 a mako akan gasa tare da tumatir da man zaitunSalatin tare da legumes da 'ya'yan itatuwa citrus (bitamin C yana inganta yanayin sha ƙarfe), taliya mai cike da abinci tare da ganye, ko a ciki pate Haske tare da yogurt, lemun tsami, da faski. Suna kuma da kyau ga burgers na gida da sauri, masu gamsarwa.
Yawaitar amfani da kariya
Ana ganin sun dace da yawan amfani da su saboda su low bioaccumulation na gurbatattun abubuwa. Masu wahala hyperuricemia ko gout Ya kamata su daidaita abincinsu (purines). Kula da kayan gwangwani. sodiumDon cututtukan thyroid, tuntuɓi likita. aidinMasu ciwon kifin ya kamata su guji cinye shi.
Sardines sun tsaya a matsayin abinci saboda omega-3, bitamin D, calcium da micronutrient profile. lafiya, mai araha kuma mai dorewa, manufa don inganta abincin ku ba tare da matsalolin dafuwa ba.