ปลาทู กับประโยชน์คับเข่ง
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ปลาทู กับประโยชน์คับเข่ง

ปลาทูเป็นปลาที่ได้รับความนิยมของคนไทย ในการประกอบอาหารหลากหลายเมนู ไม่ว่าจะเป็นทอด นึ่ง หรือต้ม อีกทั้งยังอุดมไปด้วยคุณประโยชน์ ไม่ว่าจะเป็นโปรตีน แร่ธาตุ รวมไปถึงมีกรดไขมันชนิดที่มีประโยชน์ต่อสมอง ดวงตา หัวใจ และสุขภาพในหลากหลายด้าน โดยข้อมูลจากเว็บไซต์ Pobpad.com(พบแพทย์) ได้ระบุไว้ว่า

ประโยชน์จากปลาทู

ปลาทูปริมาณ 100 กรัม ให้พลังงานเพียง 205 กิโลแคลอรี อุดมไปด้วยโปรตีนกว่า 18.60 กรัม กรดไขมัน 13.89 กรัม เซเลเนียม วิตามินบี 12 และสารอาหารที่ร่างกายต้องการอีกหลายชนิด โดยไขมันในปลาทูนั้นเป็นกรดไขมันโอเมก้า 3 ที่ประกอบไปด้วยกรดไขมันดีเอชเอและอีพีเอ ซึ่งขึ้นชื่อในการบำรุงสุขภาพ หากอยากทราบว่าปลาทูนั้นมีประโยชน์อย่างไร และบริโภคแบบไหนให้ปลอดภัย ติดตามได้จากบทความนี้

ประโยชน์จากปลาทู

แม้ว่ากรดไขมันโอเมก้า 3 จะเป็นสารอาหารที่โดดเด่นของปลาทะเล แต่ปลาทูยังมีสารอาหารและวิตามินที่มีประโยชน์ต่อร่างกายไม่แพ้กัน ซึ่งประโยชน์จากสารอาหารในปลาทูมีดังนี้

1. บำรุงหัวใจ
โรคหลอดเลือดหัวใจเป็นโรคเรื้อรังที่ไม่เพียงส่งผลต่อสุขภาพ แต่อาจส่งผลต่อการใช้ชีวิตด้วย ซึ่งปัจจัยส่วนหนึ่งที่ทำให้เกิดโรคนี้อาจมาจากภาวะไขมันหรือคอเลสเตอรอลสูง โดยจากการศึกษาหลายงานชี้ให้เห็นว่ากรดไขมันโอเมก้า 3 นั้นมีประโยชน์ต่อหัวใจ เพราะมีส่วนช่วยลดคอเลสเตอรอลหรือไขมันชนิดไม่ดีภายในเลือด ลดความดันโลหิต ต้านการอักเสบ ลดภาวะหัวใจเต้นผิดจังหวะ ดังนั้น การบริโภคปลาทูที่อุดมไปด้วยกรดไขมันดีเหล่านี้ก็อาจช่วยบำรุงสุขภาพหัวใจได้ รวมถึงอาจช่วยบรรเทาและลดความเสี่ยงของภาวะหัวใจล้มเหลวได้อีกด้วย

2. บำรุงสายตา
กรดไขมันดีเอชเอและอีพีเอนั้นเชื่อกันว่าช่วยบำรุงสายตาและอาจลดความเสี่ยงจากโรคตาที่มีสาเหตุจากโรคเบาหวาน จากการศึกษาพบว่าการบริโภคกรดไขมันทั้ง 2 ชนิดนี้ต่อเนื่องกันเป็นเวลา 3 เดือน อาจช่วยลดความเสี่ยงของโรคต้อหินและปัญหาการมองเห็นที่ค่อย ๆ ลดลง โดยกรดไขมันจะช่วยลดความดันภายในดวงตาที่เป็นหนึ่งในสาเหตุของโรค และยังมีอีกงานวิจัยที่พบว่าการบริโภคดีเอชเออาจช่วยลดการระคายเคืองตาจากการใส่คอนแทคเลนส์ นอกจากนี้ วิตามินบี 12 ที่พบมากในปลาทูยังอาจช่วยชะลอการเสื่อมของประสาทตาที่เป็นสาเหตุของโรคจอประสาทตาเสื่อม ด้วยเหตุนี้ การบริโภคปลาทูหรือปลาทะเลที่มีกรดไขมันดีจึงอาจช่วยบำรุงดวงตาและการมองเห็น รวมถึงชะลอการเสื่อมของดวงตาที่อาจเป็นสาเหตุของปัญหาในการมองเห็น

3. บำรุงครรภ์
อาหารเป็นอีกสิ่งที่สำคัญเป็นลำดับต้นในระหว่างการตั้งครรภ์ เพราะร่างกายของคุณแม่นั้นต้องการสารอาหารเพิ่มขึ้นจากช่วงเวลาปกติอย่างมาก เพราะสารอาหารที่มีประโยชน์จะช่วยให้ร่างกายของคุณแม่และพัฒนาการของทารกในครรภ์เป็นไปอย่างเหมาะสม และลดความเสี่ยงของภาวะผิดปกติต่าง ๆ ซึ่งจากการศึกษาพบว่าการบริโภคกรดไขมันดีเอชเอ 600-800 มิลลิกรัมต่อวันนั้นจะช่วยลดความเสี่ยงของการคลอดก่อนกำหนดได้ นอกจากนี้ กรดไขมันดีเอชเอยังเป็นประโยชน์ในการพัฒนาสมองของทารกและคนในทุกช่วงวัยอีกด้วย อย่างไรก็ตาม ปลาทะเลมักมีสารปรอทปนเปื้อนมาโดยธรรมชาติ คุณแม่ที่กำลังตั้งครรภ์ควรรับประทานอย่างเหมาะสม เพื่อหลีกเลี่ยงผลข้างเคียงจากสารปนเปื้อน

4. กระตุ้นภูมิคุ้มกันและลดการอักเสบ
ผู้ที่อายุ 14 ปีขึ้นไป ควรได้รับเซเลเนียมวันละประมาณ 55 ไมโครกรัมต่อวัน โดยในปลาทูปริมาณ 100 กรัม อาจมีเซเลเนียมอยู่ถึง 40-55 ไมโครกรัม ซึ่งเพียงพอต่อความต้องการของร่างกาย สำหรับเซเลเนียมนั้นเชื่อกันว่าอาจมีส่วนช่วยในการกระตุ้นการทำงานระบบภูมิคุ้มของร่างกาย ลดความเสี่ยงของการติดเชื้อ อีกทั้งยังทำหน้าที่เป็นสารต้านอนุมูลอิสระที่ช่วยชะลอการเสื่อมของเซลล์และลดการอักเสบของร่างกาย

ทั้งนี้ การศึกษาเหล่านี้บอกถึงสรรพคุณต่าง ๆ ของสารอาหารในปลาทู แต่ส่วนใหญ่ไม่ได้ศึกษาจากปลาทูโดยตรง แต่เป็นศึกษาจากสารอาหารชนิดเดียวกันที่มาจากแหล่งอื่น อีกทั้งบางงานวิจัยยังเป็นการทดลองร่วมกับสารอาหารชนิดอื่น จึงอาจทำให้สรรพคุณของปลาทูในบางด้านนั้นยังไม่ชัดเจน จึงควรรอผลการศึกษาเพิ่มเติมเกี่ยวกับประโยชน์ในการบำรุงสุขภาพของปลาทูและสารอาหารภายในปลาทูโดยตรง

อย่างไรก็ตาม แม้ว่าผลการศึกษาเกี่ยวกับกรดไขมัน เซเลเนียม และวิตามินบี 12 ในข้างต้นอาจยังไม่มีการยืนยันสรรพคุณที่แน่ชัด แต่ปลาทูก็ยังมีโปรตีนที่เป็นสารอาหารที่ได้รับการศึกษาอย่างชัดเจนและแพร่หลายถึงคุณสมบัติในการซ่อมแซมส่วนที่สึกหรอ สร้างกล้ามเนื้อ อีกทั้งช่วยให้ระบบต่าง ๆ ของร่างกายสามารถทำงานได้อย่างเป็นปกติ ดังนั้น การบริโภคปลาทูในปริมาณที่เหมาะสมก็อาจช่วยให้สุขภาพดีขึ้นได้

ข้อควรระวังในการบริโภคปลาทู

แม้ว่าวิถีชีวิตคนไทยจะบริโภคปลาทูมาอย่างยาวนาน แต่ก็อาจมีสารปนเปื้อนที่ควรศึกษาข้อมูลไว้เบื้องต้น เช่น

สารปรอท
สารปรอทจัดเป็นโลหะหนักตามธรรมชาติที่พบได้ในปลาและสัตว์ทะเล นั่นหมายถึงพบในปลาทูด้วยเช่นกัน แม้ว่าสารอาหารในปลาทูนั้นจะมีประโยชน์ต่อทารกและปริมาณของสารปรอทอาจไม่ได้มากจนเป็นอันตรายในกลุ่มคนทั่วไป แต่อาจเป็นอันตรายสำหรับคุณแม่ที่กำลังตั้งครรภ์หรือกำลังให้นมลูก
พยาธิ
หลายคนอาจเข้าว่าปลาทะเลนั้นไม่มีพยาธิ แต่ในความเป็นจริงแล้วการบริโภคปลาทะเลหรือปลาทูก็อาจเสี่ยงต่อการได้รับพยาธิอะนิซาคิส (Anisakis Simplex) ซึ่งอาจส่งผลให้เกิดภาวะเป็นพิษฉับพลัน ผู้ป่วยจะมีอาการปวดท้อง คลื่นไส้ อาเจียน สำหรับภาวะเป็นพิษจากพยาธิชนิดนี้อาจเป็นเรื้อรัง และทำให้เกิดโรคลำไส้ชนิดอื่น ๆ ได้

โดยปกติ แพทย์จะแนะนำให้รับประทานปลาทะเล 2 ครั้งต่อสัปดาห์ ครั้งละ 3-4 ช้อนกินข้าว โดยควรใช้อุณหภูมิที่เหมาะสมในการปรุงอาหารเพื่อฆ่าพยาธิและเชื้อโรคในปลาทะเล ส่วนการปรุงควรใช้วิธีย่าง อบ ต้ม นึ่ง แทนการทอด นอกจากนี้ ควรเลือกซื้อปลาจากหลายแหล่งและรับประทานปลาทูสลับกับปลาทะเลชนิดอื่นเพื่อป้องกันการสะสมของสารบางชนิด รวมไปถึงเลือกรับประทานอาหารที่หลากหลายและออกกำลังกายอย่างเหมาะสม เพื่อสุขภาพที่แข็งแรง

คะแนนจากบทความนี้
  • ความรู้ใหม่9.8
  • น่าเชื่อถือ9.0
  • น่าอ่าน8.5
  • กระชับ เข้าใจง่าย8.0

ปลาทูมีประโยชน์มาก แต่ก็ต้องซื้อจากร้านค้า หรือพ่อค้าแม่ค้า ที่ไว้ใจได้ เพราะบางที ความจริงใจของผู้ค้าก็มีน้อยกว่าผลประโยชน์และกำไรที่ได้

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11,607 Comments

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