Cov ntsiab lus roj ntawm cov ntses: nta, calories thiab cov khoom muaj txiaj ntsig

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-18 01:07

Muaj qee yam khoom noj hauv ntiaj teb uas muaj cov nplua nuj nyob hauv cov roj omega-3 fatty acids, uas yog qhov tseem ceeb rau lub neej ib txwm muaj. Lawv nkag mus rau hauv lub cev nkaus xwb los ntawm cov khoom noj, vim hais tias ib tug neeg tsis tuaj yeem tsim cov khoom ntawm nws tus kheej. Lub hauv paus ntawm omega-3 yog dab tsi? Qhov tseeb, kev xaiv tsis zoo. Roj, qee hom txiv ntseej thiab legumes, qee cov neeg sawv cev ntawm cereals, zaub thiab txiv hmab txiv ntoo, tab sis cov thawj coj hauv cov ntsiab lus ntawm "txoj cai" rog yog ntses thiab nqaij nruab deg. Hauv tsab xov xwm, peb yuav saib dab tsi ntxiv cov khoom no muaj txiaj ntsig zoo rau, thiab tseem muab cov lus ntawm cov ntses rog cov ntsiab lus thiab nws cov ntsiab lus calorie.

Lub luag haujlwm ntawm omega-3 rau tib neeg

Cov ntses muaj txiaj ntsig ua rau muaj cov rog "zoo" hauv nws cov muaj pes tsawg leeg, uas yuav tsum muaj nyob hauv tib neeg kev noj haus. Cov npe ntawm cov teeb meem uas omega-3 pab daws thiab tiv thaiv yog qhov zoo heev. Nov yog qhov ua rau muaj txiaj ntsig zoo:

• koom nrog hauv kev tsim kho lub paj hlwb thiab endocrine systems;
• stabilizeshlwb ua haujlwm;
• normalizes lub siab ua haujlwm;
• txo cov ntshav, tiv thaiv cov ntshav txhaws;
• nrawm cov txheej txheem metabolic;
• tshem tawm "tsis zoo" cov roj cholesterol los ntawm lub cev;
• tso tseg o;
• nce kev tiv thaiv;
• pab tswj cov ntshav siab;
• txhim kho daim tawv nqaij, plaub hau thiab rau tes;
• tiv thaiv kab mob ntawm daim tawv nqaij;
• txo qis kev pheej hmoo ntawm kev tsim kab mob qhov muag;
• khaws cov suab thaj kom zoo;
• tiv thaiv kev txhim kho ntawm cov kab mob sib koom ua ke;
• normalizes qib hormonal;
• pab daws kev ntxhov siab thiab ntxhov siab ntau dhau, tiv thaiv kev nyuaj siab;
• plays lub luag haujlwm tseem ceeb hauv kev loj hlob ntawm tus menyuam hauv plab thaum cev xeeb tub.

Thiab tsis yog tag nrho! Omega-3 tsub kom lub cev muaj zog, ua kom lub cev muaj zog, ua kom muaj txiaj ntsig zoo, ua kom cov nqi zog ntxiv, tiv thaiv kev qaug zog ntawm lub cev, thiab pab tiv thaiv lub cev kev ntxhov siab.

Ntses thiab nqaij nruab deg uas muaj omega-3

Cov ntses muaj roj ntau hauv omega-3 fatty acids thiab yog ib qho kev hloov zoo heev rau cov khoom noj hnyav dua, nyuaj zom zom. Cov ntses nruab nrab cov rog feem ntau suav nrog hauv cov zaub mov noj thiab kev ua kis las, vim, ntawm ib sab, nws muaj cov qib txaus "tso" cov rog thiab cov protein zoo, thiab ntawm qhov tod tes, cov rog nruab nrab yog zoo absorbed los ntawm lub cev. Tsawg rog ntau hom ntses, nrog rau yuav luagtag nrho cov nqaij nruab deg yog qhov zoo tagnrho rau kev noj qab haus huv thiab kev noj zaub mov zoo, vim lawv yog cov zaub mov uas muaj txiaj ntsig thiab muaj txiaj ntsig zoo. Hauv qab no yog ib lub rooj ntawm omega-3 cov ntsiab lus hauv ntau hom ntses thiab nqaij nruab deg.

Npe	Omega-3 cov ntsiab lus (ib 100g)
Ntses roj	99, 8
Cob siab roj	10-21, 00
Caviar (dub/liab)	6, 8
Riv eel	5,6
Mackerel	2, 7-5, 3
Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws	2-2, 4
Salmon	2, 5-2, 6
Halibut	1,76
Sardines (Atlantic), whitefish	1, 5-1, 8
Sprat	1, 4-3, 5
Salmon (cov kaus poom)	1,8
Sardines (cov kaus poom)	1
Shark, swordfish	0, 8
Halibut	0, 7-1
Pink salmon	0, 7
Mussels, hiav txwv eel	0, 6
	0, 5-0, 6
	0, 4-0, 6
Shelfish	0, 4
Octopus	0, 3
Nqaj	0, 2-0, 5
Perch	0, 2-0, 6
Crustaceans	0, 2-0, 4
Tuna	0, 2-0, 3
Pike perch, cod, scallop	0, 2
	0, 1

Ib tug neeg xav tau 1 g ntawm omega-3 txhua hnub, thiab ntses yog qhov zoo tshaj plaws ntawm cov roj ntsha no. Tab sis qhov no yog deb ntawm qhov zoo ntawm cov khoom no xwb.

ntses zoo rau dab tsi?

Ntses muaj cov protein uas zom tau yooj yim, uas yooj yim zom los ntawm lub cev. Nws kuj yog nplua nuj nyob rau hauv cov vitamins A, E, F, D, uas pab txhawb kev tu tib neeg kev noj qab haus huv thiab kev zoo nkauj, muaj ntau yam minerals, xws li calcium, phosphorus, iodine, magnesium, zinc, thiab lwm yam.

Kev faib ntses los ntawm cov ntsiab lus rog

Ntau hom nqaij nruab deg sib txawv ntawm cov proteins, rog thiab feem ntau muab faib ua 3 pawg. Kev faib tawm ntawm cov ntses ntau yam yog nyob ntawm qhov ntsuas roj, uas txawv ntawm cov khoom ntawm 0.2 mus rau 35%. Txhua yam ntses muaj txiaj ntsig zoo, tab sis rau kev noj qab haus huvNws raug pom zoo kom tsis tu ncua siv cov roj nruab nrab, thiab txawm tias zoo dua cov roj tsawg. Txoj kev ua haujlwm kuj tseem ceeb. Cov ntsiab lus calorie kawg ntawm cov zaub mov yuav nyob ntawm nws. Nutritionists pom zoo kom boiling thiab ci ntses, yog li nws khaws tag nrho cov txiaj ntsig zoo thiab tsis "tau" calories ntxiv.

rooj ntses ntau yam los ntawm cov ntsiab lus rog

Group	% rog ib 100g	Kcal ib 100 g
Low Fat	Qab 4	70-100 kcal
muaj roj	4-8	100-140 kcal
Fatty	Ntau tshaj 8	ntau tshaj 200 kcal

ntses ntses

Cov ntses muaj roj tsawg yog suav tias yog qhov feem pua ntawm cov rog tsis tshaj 4, thiab cov nqi zog ntawm 70-100 kcal. Cov neeg sawv cev dej - perch, ruff, pike, thiab lwm yam Marine - cod, flounder, roach, pollock, thiab lwm yam. Cov khoom no yog indispensable rau kev noj haus. Nws muaj cov as-ham tseem ceeb thiab yog nqus tau los ntawm lub cev.

Ntses Fat Table (Low Fat)

Npe	Cov ntsiab lus roj rau 100 grams ntawm cov khoom
Ruff	2
Pike	1, 1
Coj	0, 6
Nyob zoo ib tsoom phooj ywg sawv daws	2,6
Vobla (tshiab)	2,8
Pollock	0, 7
Hek	2, 2
Perch (river)	0, 9
Crucian carp	1,8
Tuna	0, 7

ntses ntses

Cov ntses no muaj roj cov ntsiab lus ntawm 4 mus rau 8% thiab lub zog muaj nuj nqis ntawm 100 txog 140 kcal. Cov dej nto moo tshaj plaws yog carp, catfish, trout, thiab lwm yam, marine ntau yam yog chum salmon, nees mackerel, liab salmon, thiab lwm yam. Vim nws qhov sib npaug, nws yog qhov zoo tagnrho rau kev noj qab haus huv.

Ntses Fat Table (Average Fat Content)

Npe	Cov ntsiab lus roj ib 100 grams
	5,3
Som	5, 1
Bream	6, 4
Scad	5
Perch (marine)	5, 2
	5,3

ntses ntses

Cov ntsiab lus rog ntawm cov ntses no pib ntawm 8%, thiab cov ntsiab lus calorie nce mus txog 200-300 kcal. Cov no yog saury, mackerel, beluga, ivasi, silver carp, sturgeon ntau yam, thiab lwm yam. Cov khoom no tsis haum raukev noj zaub mov, tab sis rau kev noj zaub mov kom tiav thiab sib npaug, nws yog qhov tseem ceeb (hauv kev sib xyaw!). Nws yog nyob rau hauv cov ntau yam uas siab tshaj plaws ntawm omega-3, nrog rau ntau iodine, uas pab cov thyroid caj pas.

Ntses Fat Table (High Fat)

Npe	Cov ntsiab lus roj ib 100 grams
Saira	20
Mackerel	9
Iwashi	11
nyiaj carp	9
Eel	27, 5
Herring	19, 5

calorie ntses (rooj)

Lwm qhov taw qhia tseem ceeb rau ntses, nrog rau txhua yam khoom, yog tus nqi zog. Rau cov neeg uas saib xyuas lawv cov zaub mov, nws yog ib qho tseem ceeb kom nkag siab tias muaj pes tsawg calories muaj nyob rau hauv ib lub tais. Nws yog qhov laj thawj uas cov ntses fatter, ntau dua nws cov ntsiab lus calorie, tab sis ntau yuav nyob ntawm txoj kev ua. Piv txwv li, flounder yog ib hom roj tsawg. Fresh, nws tsuas muaj 83 kcal ib 100 g. Yog hais tias nws yog boiled, lub tiav zaub mov yuav muaj txog 100 kcal, thiab yog kib, cov calorie ntsiab lus yuav luag ob npaug. Koj tsis tuaj yeem hu cov zaub mov zoo li no. Yog li ntawd, txhua yam yog txheeb ze. Hauv qab no yog lub zog tus nqi ntawm cov ntses tshiab rau 100 grams ntawm cov khoom, nrog rau cov ntsiab lus calorie ntawm qee cov nqaij nruab deg, uas yog qhov xav tau kom suav nrog hauv koj cov zaub mov.

Cov lus calories hauv ntses thiab nqaij nruab deg

Npe	Kcal ib 100 grams
Ruff	88
Pike, flounder	84
Coj	69
Vobla (tshiab)	95
Pollock	72
Perch (dej), hake	82
	87
	112
Trout	120
Keta	127
Scad, catfish	114
	140
Perch (marine), bream	103
	121
Saira	205
Mackerel	191
Sturgeon	179
Beluga	150
Iwashi	182
Eel	333
Herring	161
Nqaj	96
Mussels	77
Oysters	72
Hiav txwv cocktail	172
Crayfish	90
	83

ntses liab

Ib qho ntawm cov nyiam delicacies rau ntau yog cov ntses liab. Ua ntej ntawm tag nrho cov, nws tsuas saj zoo kawg nkaus, thiab, ntxiv rau, hmoov zoo rau tag nrho cov ntses noj, nws yog incredibly pab tau. Salmon, chum salmon, liab salmon, trout, sterlet, beluga, sturgeon yog kab tias cov neeg sawv cev nto moo tshaj plaws ntawm chav kawm no. Lawv yog cov pab pawg ntawm cov khoom noj uas muaj roj tsawg thiab muaj rog thiab muaj cov calories tsawg mus rau siab. Cov ntses liab yog nplua nuj nyob rau hauv omega-3, cov txiaj ntsig uas peb tau piav saum toj no. Hauv qhov no, suav nrog cov khoom no hauv kev noj haus, koj tuaj yeem ntxiv dag zog rau txhua lub cev: lub plawv, pob txha, paj hlwb, thiab lwm yam.

Table of red fish fat content

Npe	Fat per 100 grams
Salmon	15
Keta	5,6
Pink salmon	5-7
Trout	6, 6
Sterlet	6, 1
Beluga	9
Sturgeon	11

Zoo kawg

Ntses, ua lub hauv paus tseem ceeb ntawm omega-3, yuav tsum muaj nyob rau hauv cov zaub mov ntawm txhua tus neeg tsis tu ncua, thiab tsis yog hnub Thursday xwb. Thiab koj yuav tsum siv txhua yam: los ntawm cov rog tsawg mus rau cov rog. Cov tom kawg yog tsis tshua muaj thiab me me. Tab sis kev noj haus ntau yam tuaj yeem ua pampered ntau zaus. Tau kawg, ntses tsis yog panacea rau txhua yam kab mob, tab sis qhov tseeb tias caudate fins thiab nqaij nruab deg tsim lub hauv paus ntawm kev noj haus ntawm cov neeg coob coob ua rau ib qho xav tsis thoob.