沙丁魚可是個好東西

Sardines are a small fish from the herring family. They are usually canned in the United States and known for their strong smell. If you're not a fan, you might want to give this fish another chance. Here are the health benefits of sardines.

沙丁魚是鯡魚科的一種小魚。在美國，它們通常是罐裝的，以其強烈的氣味而聞名。如果你以前不喜歡吃沙丁魚，那么你可能會再給這條魚一次機會。以下是沙丁魚對健康的益處。

To begin with, sardines are high in omega-3 fatty acids (via Healthline). These are essential fatty acids that must come from food because your body can't produce them on its own. They contain anti-inflammatory properties that can help prevent heart disease, lower blood pressure, and reduce the risk of blood clots.

首先，沙丁魚富含歐米伽-3脂肪酸。這些都是必須來自食物的必需脂肪酸，因為你的身體不能自己產(chǎn)生它們。它們含有抗炎成分，有助于預(yù)防心臟病、降低血壓和降低血栓風(fēng)險。

In addition to omega-3 fatty acids, sardines are packed with vitamins and minerals. These include vitamin B-12, vitamin D, iron, potassium, zinc, niacin, phosphorus, and magnesium. Sardines are also a great way to increase your calcium intake without dairy. Finally, this fish contains a decent amount of protein per serving to keep you full and help you build muscle.

除了歐米伽-3脂肪酸，沙丁魚還富含維生素和礦物質(zhì)。這些物質(zhì)包括維生素B-12、維生素D、鐵、鉀、鋅、煙酸、磷和鎂。不吃奶制品，沙丁魚也是增加鈣攝入量的好方法。最后，這種魚含有足夠的蛋白質(zhì)，可以讓你保持飽腹感，幫助你鍛煉肌肉。

The benefits of sardines don't stop with their vitamin and mineral content. They are usually caught in the wild and very affordable. They also contain some of the lowest levels of mercury of any fish (via Cleveland Clinic). "Since sardines are more likely to be sustainably caught, they're a safe choice for pregnant and nursing women," Julia Zumpano, RD, LD, told Cleveland Clinic.

沙丁魚的好處不僅僅是維生素和礦物質(zhì)的含量。它們通常是在野外捕獲的，價格非常便宜。它們的汞含量也是所有魚類中最低的。“由于沙丁魚更有可能被可持續(xù)捕撈，它們是孕婦和哺乳期婦女的安全選擇。”注冊營養(yǎng)師Julia Zumpano表示。

In the United States, sardines are often canned and found in most grocery stores. They can be packed in olive oil, water, or tomato juice. Each of these options is fine as long as you are paying attention to the sodium content and don't exceed your recommended dose for the day.

在美國，沙丁魚通常是罐裝的，在大多數(shù)雜貨店都能買到。它們可以與橄欖油、水或番茄汁一起烹飪。只要你注意鈉的含量，不要超過一天的推薦劑量，以上每種選擇都是可以的。

Sardines have a strong flavor that may not appeal to everyone. Fortunately, this fish is soft and can be easily combined with other foods to make its flavor more manageable. Pair sardines with avocado to tame down the umami flavor or add them to a quiche with lots of other ingredients (via The Kitchn). If you enjoy the flavor, you can eat them plain or topped with a squeeze of lemon.

沙丁魚味道很重，可能并不是每個人都喜歡。幸運的是，這種魚很軟，可以很容易地與其他食物結(jié)合，使其味道更容易控制。將沙丁魚和牛油果搭配在一起可以降低鮮味，或者將它們加入含有其他配料的乳蛋餅中。如果你喜歡這種味道，可以直接吃，也可以在上面加一點檸檬汁。