Tsis muaj leej twg cav nrog qhov tseeb tias cov ntses yog pab tau. Xwb, vim nws cov khoom noj khoom haus muaj nqis, cov ntses muaj kev cuam tshuam zoo rau tag nrho lub cev. Hauv cov khoom ntses, qhov tseeb noj qab haus huv yog muab zais rau hauv: cov roj ntsha kua qaub, fatty acids, vitamin D thiab ntau hom minerals, xws li iodine, selenium, fluoride, magnesium, calcium. Yog li, cov khoom noj thiab cov zaub mov muaj nqis ntawm cov ntses thiab cov khoom ntses yog lub ntsiab lus ntawm kev sib tham rau hnub no.
Ironically, cov muaj pes tsawg leeg ntawm cov nqaij ntses yog nyob ntawm ntau yam, xws li hom, hnub nyoog, hom zaub mov, qhov chaw nyob ntawm tus neeg. Txawm li cas los, nyob rau hauv txhua rooj plaub, ntses yog khoom noj khoom muaj nqis. Feem pua ntawm cov khoom ua tau siv hauv cov khoom ntses (1957-1982%) ntau dua cov nqaij ntawm cov tsiaj, uas cog rau slaughter. Cov roj muaj ntsiab lus tsuas yog li 5%, thiab cov protein (cov protein ntau pab tau) thiab cov ntsiab lus carbohydrate yog txog li ntawm 27%. Tsis muaj lwm cov khoom noj muaj peev xwm ua rau tib neeg lub cev nrog ntau cov as-ham li ib zaug. Thiab, cov neeg uas yooj yim tau txeeb thiab tsis txhob ua cov nqaij rog ntau heev.
Ntses tau muab faib ua ntau hom los ntawm keeb kwm (hiav txwv ntses, dej qab ntses), los yog los ntawm cov ntsiab lus ntawm roj. Hiav txwv ntses yog muaj roj ntau dua li cov ntses uas nyob hauv dej tshiab, thiab yog li muaj ntau hom tshuaj omega-3. Hauv cov ntses dej marine, ntau iodine, tab sis nyob rau hauv cov ntses dej ntseg, ntau phosphorus - ib yam khoom tsim nyog rau lub hlwb muaj nuj nqi. Ib zaug ntxiv, oily ntses yog ntau caloric, tab sis nws yog muaj nqis tshaj saum dej. Ntawm no yog qhov kev faib tawm ntawm ntses zoo li hauv cov cim tseem ceeb:
Los ntawm keeb kwm:
- hiav txwv ntses: salmon, mackerel, tuna, herring, halibut, cod, sprat, Baltic herring thiab lwm tus
- Cov dej nuv ntses: bream, catfish, carp, carp, trout, tench, roach, sturgeon, zander thiab lwm tus
Los ntawm cov ntsiab lus muaj roj:
- lean ntses: hake, cod, tilapia, hiav txwv bass, kerguelen, tench, pike, pollock, pangasius, bream, roach.
- Cov ntses dej nruab nrab me me: trout, river perch, carp, flounder.
- fatty ntses: halibut, salmon, eel, tuna, herring, mackerel, sardines, sprats.
Dab tsi yog qhov tseem ceeb rau peb ntses thiab ntses cov khoom?
Omega-3 fatty acids
Qhov tseem ceeb tshaj plaws hauv cov ntses yog qhov fatty acids uas yog tsev neeg omega-3. Hauv cov ntses rog koj tuaj yeem nrhiav tau ib pawg tshwj xeeb cov kua qaub uas cuam tshuam rau cov metabolism thiab cov metabolism hauv ib tug neeg. Nws yog tsim nyog sau cia tias cov ntses ntawm qaum teb sab qaum teb muaj ntau dua cov tshuaj acids ntau dua li yav qab teb. Cov kua qaub no muaj nyob hauv cov ntses xwb. Hauv cov khoom noj zaub mov muaj peev xwm nrhiav tau lawv cov analogue - phev-linolenic acid (kab laum, rapeseed, soybean roj), tab sis nws muaj ntau tsawg dua cov nyhuv rau hauv lub cev. Dab tsi ua rau lub cev omega-3 acids uas muaj nyob hauv ntses?
- positively cuam tshuam rau cov hlab plawv system, tiv thaiv tawm ntawm tsim ntawm atherosclerotic plaques
- txo qhov kev pheej hmoo ntawm lub plawv atherosclerosis, tiv thaiv kev ua rau myocardial infarction, txo cov ntshav coagulability
- hnia zus tau tsim ntawm vasodilator nitrogen, uas txhawb nqa ntshav txaus thiab txo cov ntshav siab
- ua rau muaj kev nce qib nyob rau hauv cov qib "zoo" roj, txhawb kev kho kom zoo ntawm kev sib luag hauv cov concentration ntawm cov cholesterol hauv cov ntshav
- txo txoj kev pheej hmoo ntawm mob cancer
- yog ib qho tseem ceeb rau kev zoo ntawm daim tawv nqaij, plaub hau, rau tes
- ua raws li ib qho zoo heev anti-inflammatory tshuaj, uas yog ib qho tseem ceeb rau cov neeg kev txom nyem los ntawm mob caj dab, gout
- lawv tsim nyog rau kev ua hauj lwm zoo ntawm lub hlwb thiab lub cev tsis muaj zog
- txhawb kom qhov nce hauv kev tsim cov kab mob serotonin - ib yam tshuaj hormone ntawm qhov zoo
Lub ntsiab lus ntawm cov khoom cua no zoo li cas hauv cov ntses thiab cov nqaij nruab deg zoo li cas? Yog li, ntses - 1.8 g / 100 g, sardines - 1.4 g / 100 g, mackerel - 1.0 g / 100 g, tuna - 0.7 g / 100 g, halibut - 0, 4 g / 100 g, cod - 0.1 g / 100 g, qwj nplais - 0.7 g / 100 g, oysters - 0.5 g / 100 g, shrimps - 0.3 g / 100 g. , tilapia - tsuas yog 0.08 g / 100 g.
Iodine
Ib qho tseem ceeb ntawm cov khoom muaj nqis ntawm cov ntses thiab cov khoom ntses uas txiav txim tias lawv cov zaub mov muaj nqis, yog iodine. Qhov no yog ib qho tseem ceeb heev rau kev ua hauj lwm zoo ntawm lub cev, vim nws yog ib feem ntawm cov thyroid hormones. Lawv tswj cov metabolism hauv lub cev, lub luag hauj lwm rau nws txoj kev loj hlob, kev loj hlob, thermogenesis, kev ua hauj lwm harmonious ntawm lub paj hlwb thiab lub hlwb. Iodine contributes rau combustion ntawm calorie ntau nyob rau hauv lub cev, pab txoj digestibility cov as-ham thiab concentrates lawv precisely rau cov kabmob uas xav tau nws tshaj. Deficiency ntawm iodine ua rau cov kab mob thiab kev tsis rov qab nyob rau hauv cov thyroid caj pas. Cov qib iodine hauv lub cev cuam tshuam rau kev tsim ntawm lub cev, kev puas hlwb (los yog rov qab), nws tsis muaj peev xwm ua rau qeeb hauv kev loj hlob ntawm cev nqaij daim tawv thiab kev puas hlwb, kev qaug zog, kev xiam hlwb. Kev nqhis ntawm iodine los ntawm cov khoom noj (thiab ntawm cov ntses hauv particular) txo cov kev txaus ntshai ntawm lub sijhawm.
Selenium
Selenium yog lwm lub hauv paus uas muaj nplua nuj nyob hauv cov ntses thiab cov khoom ntses. Nws cov bioavailability yog siab kawg (50-80%), thiab nws cov ntsiab lus nyob rau hauv cov khoom noj yog nyob ntawm cov ntsiab lus ntawm selenium hauv lawv qhov chaw loj hlob los yog chaw nyob. Selenium yog ib qho uas muaj cov tshuaj tua kab mob antioxidant, yog li nws tiv thaiv lub cev los ntawm kev laus, thiab kuj muaj kev tiv thaiv kab mob tiv thaiv kabmob. Selenium tseem ceeb rau kev ua haujlwm ntawm qee tus mob, nws yog ib feem ntawm cov kua qog hauv cov ntshav liab thiab tsim nyog rau kev loj hlob thiab kev loj hlob ntawm lub cev no. Deficiency ntawm selenium ua rau cov tsos mob xws li cov leeg tsis muaj zog, kev mob plawv los yog kev pib ntawm kev loj hlob ntawm cov menyuam yaus. Hauv cov cheeb tsam uas cov ntsiab lus ntawm selenium nyob rau hauv ib puag ncig muaj neeg coob dhau ntawm ntau cov tshuaj ntawm selenium, muaj kev phiv tshuaj xws li plaub hau poob, rau tes, qhov puas ntawm daim tawv nqaij. Tus nqi ntawm selenium nyob rau hauv cov ntses yog me me, tab sis nws yog tib yam li tib neeg lub cev xav tau nyob rau hauv lub cai. Yog hais tias, ntawm chav kawm, cov ntses tsis tau ntxiv cov selenium-muaj zaub mov, uas yuav ua rau ntau tshaj ntawm selenyum nyob rau hauv qhov kawg ntses khoom.
Viatin D
Ntses yog ib qho tseem ceeb ntawm cov vitamin D, uas yog qhov tseem ceeb hauv kev ua haujlwm ntawm txoj hnyuv, ob lub raum thiab pob txha. Nyob rau hauv cov hnyuv, kev nqus ntawm calcium thiab phosphorus yog stimulated, uas pab ntxiv dag zog rau cov pob txha thiab feem xyuam rau txoj kev tsim kho ntawm lub cev pob txha. Cov tsis muaj vitamin D tuaj yeem cuam tshuam rau cov pob txha hauv cov menyuam yaus (rickets) thiab cov laus (osteoporosis, osteomalacia). Nws cov ntsiab lus nyob hauv cov ntses yog nyob ntawm cov roj: halibut - 5 μg / 100 g, ntses liab - 13 μg / 100 g, mackerel - 5 μg / 100 g, sardines - 11 μg / 100 g, tuna - 7,2 mcg / 100 g, herring - 19 mcg / 100 g.
Calcium
Qhov loj tshaj ntawm cov calcium uas nyob hauv cov pob txha ntawm cov ntses. Yog li, yog hais tias koj xav tau calcium, yuav tsuav nqaij ntses. Nws yog grinded los ntawm ib tug tag nrho carcass ntawm ntses nrog pob txha, thiaj li hais tias calcium muaj yuav nyob rau hauv tshaj. Cov keeb no yog qhov tseem ceeb rau txoj kev xav ntawm lub paj hlwb, cov leeg nqaij, lub plawv dhia ntawm lub plawv thiab yog ib qho tseem ceeb uas yuav tsum tau ua rau lub cev tsis zoo nyob hauv lub cev. Qhov tsis muaj calcium uas feem ntau pom nrog lub qhov muag liab qab: teeb meem nrog cov pob txha thiab cov hniav, nrog rau cov leeg mob siab heev thiab kev npau taws heev. Rau calcium uas yooj yim absorbed los ntawm lub cev, nws yog ib qhov tsim nyog yuav tau muaj vitamin D thiab qhov sib piv ntawm cov keeb no rau phosphorus (1: 1). Tias yog vim li cas ntses thiab ntses cov khoom yog cov khoom siv zoo tshaj plaws ntawm calcium. Lawv muaj tag nrho cov khoom xyaw kom paub tseeb tias cov calcium uas yog tag nrho absorbed thiab yog qhov tseem ceeb tshaj plaws rau lub cev.
Magnesium
Ntses kuj muaj magnesium. Nws digestibility, raws li nyob rau hauv cov ntaub ntawv ntawm cov poov hlau, yuav tsum tau tshwj xeeb tej yam kev mob. Qhov muaj roj yog qhov tsim nyog kom magnesium thiaj yuav nqus tau los ntawm lub hlwb cov hauv nruab nrog cev. Qhov no tseem ceeb heev rau cov pob txha, tshee, hlab plawv, mob leeg thiab lub cev tsim. Magnesium koom tes hauv cov metabolism hauv carbohydrates, calcium, sodium, potassium, phosphorus, vitamin thiab cuam tshuam qhov kev txiav txim ntawm antidepressants. Yog li, yog hais tias cov khoom noj khoom haus muaj ntau yam khoom muaj magnesium, muaj kev nyuab siab, ua kom muaj zog ntawm cov hlab ntsha thiab cov hlab ntsha, tej leeg pob, qaug dab peg. Nws cov ntsiab lus nyob rau hauv cov ntses yog: - 5 mg / 100 g, halibut - 28 mg / 100 g, ntses liab - 29 mg / 100 g, mackerel - 30 g / 100 g, sardines - 31 g / 100 g. tuna - 33 g / 100 g, herring - 24 g / 100 g.
Txawm tias cov zaub mov zoo txaus noj thiab cov zaub mov muaj nqis ntawm cov ntses thiab cov khoom ntses, kev noj cov ntses nyob hauv peb lub teb chaws tsuas yog li ntawm 13 kg. per capita ib xyoo. Rau kev sib piv: tus Japanese siv ntses txog 80 kg. ib tug neeg toj ib xyoo, Germans, Czechs thiab Slovaks - 50 kg, Fabkis, Spanish, Lithuanians - 30-40 kg.