沙丁鱼是鲱鱼科的一种小鱼。在美国，它们通常是罐装的，以其强烈的气味而闻名。如果你以前不喜欢吃沙丁鱼，那么你可能会再给这条鱼一次机会。以下是沙丁鱼对健康的益处。
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，沙丁鱼富含欧米伽-3脂肪酸。这些都是必须来自食物的必需脂肪酸，因为你的身体不能自己产生它们。它们含有抗炎成分，有助于预防心脏病、降低血压和降低血栓风险。
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.
除了欧米伽-3脂肪酸，沙丁鱼还富含维生素和矿物质。这些物质包括维生素B-12、维生素D、铁、钾、锌、烟酸、磷和镁。不吃奶制品，沙丁鱼也是增加钙摄入量的好方法。最后，这种鱼含有足够的蛋白质，可以让你保持饱腹感，帮助你锻炼肌肉。
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.
沙丁鱼的好处不仅仅是维生素和矿物质的含量。它们通常是在野外捕获的，价格非常便宜。它们的汞含量也是所有鱼类中最低的。“由于沙丁鱼更有可能被可持续捕捞，它们是孕妇和哺乳期妇女的安全选择。”注册营养师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.
在美国，沙丁鱼通常是罐装的，在大多数杂货店都能买到。它们可以与橄榄油、水或番茄汁一起烹饪。只要你注意钠的含量，不要超过一天的推荐剂量，以上每种选择都是可以的。
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.
沙丁鱼味道很重，可能并不是每个人都喜欢。幸运的是，这种鱼很软，可以很容易地与其他食物结合，使其味道更容易控制。将沙丁鱼和牛油果搭配在一起可以降低鲜味，或者将它们加入含有其他配料的乳蛋饼中。如果你喜欢这种味道，可以直接吃，也可以在上面加一点柠檬汁。
