Pikir dan Rasa

cogito ergo sum

Ikan teri, angkringan, nutrisi dan kolesterol

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Salah satu “mahkota” angkringan bagi saya adalah nasi dengan lauk ikan teri. Saya menghabiskan beberapa bungkus dalam kondisi normal, apalagi saat lapar🙂. Ada beberapa berita mengenai ikan teri yang sampai kepada saya, dan karena saya sangat awam mengenai ilmu kesehatan dan gizi saya pikir perlu untuk mencari beberapa sumber acuan. Saya pikir hal ini penting karena saya yakin, seperti saya banyak orang yang menjadikan angkringan sebagai “sumber” utama untuk input perut setiap hari. Kalau karenanya menjadi tidak sehat atau sakit maka tujuan untuk makan menjadi tidak tercapai. Beberapa sumber saya kutip dari pencarian di Internet;

Photo Credit Jupiterimages/Photos.com/Getty Images

Menurut Wikipedia Indonesia;

Ikan teri atau ikan bilis adalah sekelompok ikan laut kecil anggota keluarga Engraulidae. Nama ini mencakup berbagai ikan dengan warna tubuh perak kehijauan atau kebiruan.

Walaupun anggota Engraulidaei ada yang memiliki panjang maksimum 23 cm, nama ikan teri biasanya diberikan bagi ikan dengan panjang maksimum 5 cm. Moncongnya tumpul dengan gigi yang kecil dan tajam pada kedua-dua rahangnya. Mangsa utama ikan teri ialah plankton.

Menurut Wikipedia berbahasa Inggris (artikel: Anchovy):

Anchovies are a family (Engraulidae) of small, common salt-water forage fish. There are 144 species in 17 genera, found in the Atlantic, Indian, and Pacific Oceans. Anchovies are usually classified as an oily fish.

Menurut Encyclopedia Britannica:

anchovy,  any of numerous schooling saltwater fishes of the family Engraulidae (order Clupeiformes) related to the herring and distinguished by a large mouth, almost always extending behind the eye, and by a pointed snout. Most of the more than 100 species live in shallow tropical or warm temperate seas, where they often enter brackish water around river mouths. A few tropical anchovies inhabit freshwater.

Menurut Seafood Handbook – Anchovy:

Scientific name: Engraulis spp.

Market name: Anchovy

Common names: Anchovy, southern anchovy, northern anchovy, European anchovy, California anchovy, Japanese anchovy, silver anchovy, anchoveta

French: Anchois, German: Sardelle, Italian: Acciuga, Japanese: Katakuchiiwashi, Spanish: Anchoa
Nutrition Facts:

Calories: 131
Fat Calories: 43
Total Fat: 4.8 g
Saturated Fat: 1.3 g
Cholesterol: 60 mg
Sodium: 104 mg
Protein: 20.4 g
Omega 3: 1.5 g

 

Beberapa hal menarik dari Anchovies From A to Z: 26 Things About Anchovies:

Domoic acid
The suicidal death of seagulls which inspired Hitchcock’s The Birds was caused by a toxin called domoic acid; it accumulates in anchovies and is ingested by seagulls: in fact, it can be highly poisonous in large quantities.

Oily fish
The anchovy, together with its colleague the sardine and other varieties like mackerel belong to the group of oily fish that are rich in vitamins A and D, as well as Omega 3 fatty acids.

Menurut artikel di BERITASATU (Konsumsi Ikan Teri Tingkatkan Kecerdasan):

… Akan tetapi, mengonsumsi ikan teri yang diasinkan secara berlebihan justru menimbulkan masalah kesehatan, terutama bagi mereka yang menderita tekanan darah tinggi.

Untuk menghindari hal tersebut disarankan untuk mengonsumsi ikan teri segar…

Tak hanya itu, ikan teri juga mengandung asam omega 3 esensial yang baik untuk kecerdasan otak dan kinerja jantung.

Semakin banyak mengkonsumsi ikan teri terutama oleh anak-anak, kata Ahmad, maka mereka akan semakin pintar…

Terakhir, kata Ahmad, ikan teri juga mengandung sodium yang tinggi. Di satu sisi, sodium bisa berguna bagi tubuh, namun di sisi lain, sodium bisa berbahaya. Terutama bagi penderita tekanan darah tinggi.

“Kandungan sodium tinggi, sekitar 700 mg. Hati-hati yang tekanan darah tinggi. Saya sarankan bikin teri dengan garam yang tidak asin,” kata Ahmad.

Menurut livestrong.com (How to Increase HDL With Anchovies):

Cholesterol is often negatively associated with clogged arteries, heart disease and other detrimental conditions. However, of the two types of cholesterol — high density lipoprotein, or HDL, and low density lipoprotein, or LDL — increasing your body’s levels of HDL can help prevent clogged arteries. While your body naturally produces cholesterol, you can help keep your levels of good cholesterol high by consuming HDL-rich foods, such as anchovies. …

Introduce one 1-ounce serving of anchovies in your diet every day. Anchovies’ omega-3 fatty acids, monounsaturated and polyunsaturated fats help increase your body’s HDL levels. Mix anchovies in salads, toss them with pastas, include them in sandwiches or snack on them plain. You can find several recipes that incorporate anchovies if you want to base a meal around them.

Dalam artikel Using Food to Lower Your Cholesterol:

Omega-3s: There was a time when heart researchers slapped the same label — “bad” — on every kind of fat. Now, we know that trans fats and certain types of saturated fat are dangerous for cardiovascular health, but omega-3 fats and monounsaturated fats are actually good for your heart. Heart-healthy fish oils are especially rich in omega-3 fatty acids. In multiple studies over the past 15 years, people who ate diets high in omega-3s had 30 to 40 percent reductions in heart disease and fewer cases of sudden death from arrhythmia. Omega-3s seem to reduce inflammation, reduce high blood pressure, decrease triglycerides, help to make blood thinner and less sticky so it is less likely to clot, plus raise HDL cholesterol (that’s the good cholesterol). So omega-3s affect nearly every risk factor for heart disease. I recommend eating at least three servings (four-ounce portions) of one of the omega-3-rich fish every week — fish like wild salmon, sardines, anchovies, and mackerel (not king). If you cannot manage to eat that much fatty fish, incorporate omega-3-fortified eggs and additional plant-based sources like walnuts, soybeans, chia seeds, and ground flax — and consider taking a fish oil supplement.

Dalam Top 5 Delicious Foods That Lower Cholesterol:

Seriously? Yes! Pizza. Pile on the anchovies and garlic and you’ve got yourself a cholesterol-lowering treat. For being such a little fish, the anchovy packs a big punch! Zinc, copper, iron, iodine, and selenium work alongside omega-3 fatty acids to help lower cholesterol. And studies have shown that the liberal use of garlic with its antioxidant powers could help lower your cholesterol by preventing free radicals from oxidizing LDLs.

Menurut artikel 30 Healthy Cholesterol Tips dari Reader’s Digest:

Or try clams, shrimp, or anchovies!

Men’sHealth The Best and Worst Foods for Your Cholesterol:

Good: Anchovy Pizza

The magic of the anchovy pizza comes from its combination of fish and garlic. Fish is loaded with minerals such as zinc, copper, iron, iodine, and selenium that work as cofactors to improve the effectiveness of cholesterol-lowering fish oils. Adding garlic to the mix lowers total cholesterol better than eating those fillets or cloves alone. Any fish/garlic combination will work, but few others will show up at your door in 30 minutes or less.

Dari artikel “Understanding and improving your cholesterol“:

Omega-3 fatty acids
Heart-healthy fish oils are especially rich in omega-3 fatty acids. In multiple studies over the past 15 years, people who ate diets high in omega-3s had 30 to 40 percent reductions in heart disease, and fewer cases of sudden death from arrhythmia. Although we don’t yet know why fish oil works so well, there are several possibilities. Omega-3s seem to reduce inflammation, reduce high blood pressure, decrease triglycerides, help to make blood thinner and less sticky so it is less likely to clot … PLUS raise HDL cholesterol!

So omega-3s affect nearly every risk factor for heart disease.  I recommend eating at least three servings (4-ounce portions) of one of the omega-3-rich fish every week — fish like wild salmon, sardines, anchovies and mackerel (not king). If you cannot manage to eat that much fatty fish, incorporate omega-3-fortified eggs and additional plant-based sources like walnuts, soybeans and ground flaxseed. Also, consider taking fish-oil capsules.

Dari artikel Lemak Jahat (LDL) vs Lemak Baik (HDL):

dr. Samuel Oetoro, MS, Sp.GK dari Departemen Gizi Fakultas Kedokteran Universitas Indonesia, Jakarta, menjelaskan, “Kolesterol adalah suatu jenis lemak yang ada dalam tubuh dan dibagi menjadi LDL, HDL, total kolesterol dan trigliserida.” …

Kelebihan kolesterol akan diangkut kembali oleh lipoprotein yang disebut HDL (High Density Lipoprotein) untuk dibawa kembali ke hati yang selanjutnya akan diuraikan lalu dibuang ke dalam kandung empedu sebagai asam (cairan) empedu.

LDL mengandung lebih banyak lemak daripada HDL sehingga ia akan mengambang di dalam darah. Protein utama yang membentuk LDL adalah Apo-B (apolipoprotein-B). LDL dianggap sebagai lemak yang “jahat” karena dapat menyebabkan penempelan kolesterol di dinding pembuluh darah.

Sebaliknya, HDL disebut sebagai lemak yang “baik” karena dalam operasinya ia membersihkan kelebihan kolesterol dari dinding pembuluh darah dengan mengangkutnya kembali ke hati. Protein utama yang membentuk HDL adalah Apo-A (apolipoprotein). HDL ini mempunyai kandungan lemak lebih sedikit dan mempunyai kepadatan tinggi sehingga lebih berat.

[silahkan mengunjungi halaman situs aslinya untuk membaca artikel lengkap]

credit: medicastore.com

Demikianlah untuk sementara ini yang saya temukan mengenai ikan teri. Jika ada kesalahan/kekeliruan atau informasi tambahan mohon kebaikan hatinya untuk berbagi lewat komentar. Semoga bermanfaat.

Link tambahan:

+http://www.psmfc.org/habitat/edu_anchovy_fact.html

+http://www.fatsecret.com/calories-nutrition/usda/anchovy

+http://www.fatsecret.co.id/kalori-gizi/umum/ikan-teri…&portionamount=1,000

+http://www.cakrawaladunia.com/kandungan-gizi-dan-manfaat-mengkonsumsi-ikan-teri/

+http://health.yahoo.net/experts/menshealth/4-cholesterol-lowering-comfort-foods

+http://www.buzzle.com/articles/foods-that-lower-ldl.html

+http://www.wikihow.com/Raise-Good-Cholesterol-and-Lower-Bad-Cholesterol

+http://www.ehow.com/about_5375034_food-increase-good-cholesterol.html

+http://www.yusarcahyadi.com/2011/02/makanan-dan-kolesterol.html

+http://ikanlautindonesia.blogspot.com/2010/02/si-kecil-yang-kaya-nutrisi.html

+http://female.kompas.com/read/2013/02/01/09502231/Ikan.Teri.Tak.Baik.untuk.Asam.Urat.

+http://www.resepkomplit.com/resep-hidangan-untuk-penderita-kolesterol-tinggi-…l.html

Written by sunupradana

July 2, 2013 at 10:49 am

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