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ZNATE LI ŠTA UNOSITE U ORGANIZAM SA SAMO JEDNOM KONZERVOM SARDINE: Neće vam biti svejedno kad čujete

Evo šta sve sadrži jedna porcija!

Sardine su prepune važnih hranljivih materija, što ih svrstava na prvo mesto kad je reč o ishrani, kaže dr Džoš Aks. Zbog visokog sadržaja omega-3 masnih kiselina, proteina, vitamina B12 i selena, sardine spadaju u vrlo moćne čuvare zdravlja. Ukoliko se redovno konzumiraju, mogu da doprinesu poboljšanju kompletnog organizma, a ovo su benefiti:

Jedna porcija sardine od oko 75 grama sadrži otprilike:

 

 

191 kalorija

 

22,7 grama proteina

 

10,5 grama masti

 

8,2 mikrograma vitamina B12

 

48,5 mikrograma selena

 

250 jedinica vitamina D

 

451 miligram fosfora

 

351 miligram kalcijuma

 

4,8 miligrama niacina

 

2,7 miligrama gvožđa

 

365 miligrama kalijuma

 

35,9 miligrama magnezijuma

 

0,2 miligrama bakra

 

1,9 miligrama vitamina E

 

0,2 miligrama vitamina B6

 

1,2 miligrama cinka

 

 

Obiluju Omega 3-masnim kiselinama

 

Sardine su jedan od najboljih prirodnih izvora esencijalnih omega-3 masnih kiselina na svijetu. Sadrže i EPA i DHA, dve vrste esencijalnih masnih kiselina koje tijelo koristi za smanjenje upale, što rezultira poboljšanim zdravljem, boljom funkcijom mozga i manjim rizikom od hroničnih bolesti.

Studije pokazuju da konzumiranje hrane poput sardine koja je bogata omega-3 masnim kiselinama može pomoći u liječenju od poremećaja raspoloženja poput depresije i anksioznosti. Takođe, povoljno deluju na zdravlje srca, a dokazano je da snižavaju nivo holesterola i triglicerida.

Čuva zdravlje kostiju

Zbog velike količine kalcijuma, sardine mogu da vam pomognu da sačuvate zdravlje kostiju.

Čuva zdravlje tiroide žlezde

Selen i jod su u sinergiji i osnovni su sastav sardine. Selen je neophodan za dobar rad tiroidne žlijezde.

Obezbjeđuje tijelu dovoljnu količinu vitamina B12

Nedostatak vitamina B12 može izazvati simptome poput oštećenja nerava, oštećenja mentalne funkcije, poteškoće u snabdevanju ćelija kiseonikom i hronični umor. Redovnom konzumacijom sardine, nadomestićete nedostatak ovog vitamina koji je ključan za pravilno funkcionisanje celog organizma.

Smanjuje apetit

Vrlo hranjiva namirnica koja će vam obezbijediti osjećaj sitosti i do nekoliko sati.

Kontroliše nivo šećera u krvi

Sardine su prepune zdravih masti i proteina, koji djeluju na usporavanje apsorpcije šećera u krvi. Kombinovanje hrane sa visokim udijelom proteina i masti, poput sardina, sa ugljenim hidratima može usporiti oslobađanje glukoze (šećera) u krv, pomažući u naglim oscilacijama šećera.

Konzumiranje sardine posebno je važno za ljude koji imaju dijabetes, metabolički sindrom ili druga stanja povezana sa rezistencijom na insulin.

Poboljšava izgled kože

Masne kiseline iz sardina igraju veliku ulogu u zdravlju kože. One ublažavaju upalne procese na koži i daju joj zdravi sjaj. (novi.ba)

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