Amfanin Kifin - Illar Cin Kifin Da Yawa

Amfanin kifi yana fitowa ne daga sinadaren da ke cikinsa. Kifi, wanda ke da wadataccen furotin, bitamin D da kuma omega-3 fatty acids, cikakke ne ga zuciya. Yana da kyau ga bakin ciki da kuma kare kwakwalwa daga illar tsufa. Kar a yawaita cin kifi saboda yana da lafiya. Da yawa yana haifar da lalacewa kamar tarin mercury.

Darajar Kifin Gina Jiki

Kwatanta calori da ƙimar abinci mai gina jiki na kifi yaudara ne. Domin yadda kuke shirya kifi yana canza tsarin abinci mai gina jiki sosai. Abubuwan da ke cikin abincin kowane kifi shima ya bambanta. A matsayin misali, bari mu dubi darajar sinadirai na gram 154 na nut Atlantic;

• Calories: 280
• Fat: 12.5 g
• sodium: 86 MG
• Karfe: 0g
• Fiber: 0g
• Sugar: 0 g
• Protein: gram 39.2

Ma'aunin abinci mai gina jiki na kashi gram 100 na sauran kifaye sune kamar haka;

Halibut (raw):  116 adadin kuzari, 3 grams na mai, 0 grams na carbohydrates, 20 grams na gina jiki. 

Tuna (yellowfin, sabo, danye):  109 adadin kuzari, kasa da gram na mai, 0 grams na carbohydrates, 24 grams na gina jiki. 

Cod (Atlantic, raw):  82 adadin kuzari, 0,7 grams na mai, 0 grams na carbohydrates, 18 grams na gina jiki. 

Bass na Tekun (Atlantic, raw):  79 adadin kuzari, 1.4 grams na mai, 0 grams na carbohydrates, 15 grams na gina jiki.

Amfanin Kifin

• Yana ba da muhimman abubuwan gina jiki

Idan aka ce fa’idar kifi gaba daya, kowane nau’in kifin yana da amfani ga lafiya. Yana ba da adadi mai yawa na sinadirai masu yawa waɗanda yawancin mutane ba sa samun isasshen su. Protein, iht kuma ya ƙunshi bitamin da ma'adanai daban-daban.

Amma wasu kifi sun fi sauran amfani. Ana ɗaukar nau'in kifin mai mai lafiya. Wannan saboda kifaye masu kitse (kamar salmon, kifi, sardines, tuna, da mackerel) sun fi girma a cikin sinadarai masu kitse. Hakanan yana da wadatar omega 3 fatty acids.

Don saduwa da buƙatun omega 3, wajibi ne a ci kifi mai mai aƙalla sau ɗaya ko sau biyu a mako.

• Yana da amfani ga lafiyar zuciya

Kifi shine abinci mafi kyawun ci don lafiyar zuciya. Masu cin kifi na yau da kullun suna da ƙarancin haɗarin bugun zuciya. Yawan mutuwa daga cututtukan zuciya kuma yana da ƙasa.

Bincike ya nuna cewa kifin mai kitse ya fi amfani ga lafiyar zuciya domin ya fi yawan sinadarin omega 3 fatty acid.

• Yana goyan bayan girma da haɓaka

Omega 3 fatty acids suna da mahimmanci don girma da ci gaba. wani nau'in omega 3 fatty acid docosahexaenoic acid (DHA)Wannan yana da mahimmanci musamman ga kwakwalwa da ido masu tasowa. Don haka, uwaye masu shayarwa da masu ciki suna buƙatar cin isassun acid fatty acid omega 3. Amma kada iyaye mata masu ciki su ci kowane kifi. Wasu kifi suna ɗauke da adadin mercury mai yawa, wanda ke haifar da matsalolin ci gaba a cikin kwakwalwa.

Don haka, mata masu juna biyu yakamata su cinye kifi mai ƙarancin mercury, irin su salmon, sardines, da trout, a matsakaicin gram 340 a kowane mako. Kada a ci danyen kifi da marar dafa (ciki har da sushi). Domin yana dauke da kwayoyin halitta wadanda zasu iya cutar da tayin.

• Yana kare kwakwalwa daga lalacewa masu alaka da shekaru

Daya daga cikin sakamakon tsufa shine tabarbarewar aikin kwakwalwa. Yawan cin kifi yana rage raguwar fahimi da ke da alaƙa da shekaru.

• Yana hana bakin ciki

Bacin raicuta ce mai tsanani. Duk da cewa ba ta jan hankali kamar cututtukan zuciya, amma tana daya daga cikin manyan matsalolin kiwon lafiya a duniya.

Bincike ya nuna cewa mutanen da ke cin kifi a kai a kai ba su da yuwuwar fuskantar damuwa. Kifi da omega 3 fatty acid rashin lafiyar bipolar Har ila yau yana amfana da sauran cututtuka na kwakwalwa irin su

• Mafi kyawun tushen abinci na bitamin D

Wannan muhimmin bitamin yana aiki kamar hormone steroid a cikin jiki kuma yawancin al'ummar duniya ke amfani da shi. Rashin bitamin D rayuwa. Kifi da kayayyakin kifi sune mafi kyawun tushen abinci na bitamin D. Kifi kuma kifaye masu kitse irin su herring sun ƙunshi adadi mafi yawa. man hanta kwada Wasu man kifi, kamar wasu mai, suna da wadataccen bitamin D.

• Yana rage haɗarin cututtukan autoimmune

cututtuka na autoimmuneBugu da kari, tsarin garkuwar jiki yana kai hari cikin kuskure kuma yana lalata kyallen jikin lafiya. Misalin wannan shine lokacin da tsarin rigakafi ya kai hari ga ƙwayoyin da ke samar da insulin a cikin pancreas. nau'in ciwon sukari na 1babbar mota. Yawancin bincike sun nuna cewa shan omega 3 ko man kifi yana rage haɗarin kamuwa da ciwon sukari na 1 a cikin yara.

• Yana taimakawa hana asma ga yara

Bincike ya nuna cewa cin kifi akai-akai yana rage haɗarin cutar asma ga yara da kashi 24%, amma ba shi da wani tasiri ga manya.

• Yana kare lafiyar ido

Macular degeneration Shi ne babban abin da ke haifar da nakasar gani da makanta. Yawanci yana faruwa a cikin tsofaffi. Kifi da omega 3 fatty acids suna kariya daga wannan cuta.

• Yana inganta ingancin barci

Rashin bacci ya zama ruwan dare. Akwai dalilai daban-daban na wannan. Wasu masu bincike sun yi imanin cewa rashi na bitamin D na iya taka rawa wajen rashin barci. A cikin binciken daya, mutanen da suka ci salmon sau uku a mako sun inganta ingancin barci. Wannan shi ne saboda abun ciki na bitamin D na salmon.

Amfanin Kifin Mai Mai

Kifi mai mai yana da fa'idodi kamar rage haɗarin cututtukan zuciya, ƙarfafa ƙarfin tunani, hana ciwon daji, rage haɗarin hauka mai alaƙa da barasa. Ana samun adadi mai yawa na kitse a cikin kyallen jikin jiki da kogon cibi na waɗannan kifi. Kifin mai ya haɗa da:

• Kaji
• Kifi
• Sardine
• Gwando
• Tuna
• herring
• Tuna

Mu lissafo fa'idar kifin mai kamar haka;

• Yana rage kumburi.
• Yana da arziki a cikin omega 3 polyunsaturated fatty acids, wanda ke rage haɗarin cututtukan zuciya, ciwon daji da arthritis.
• Kifi mai mai shine tushen furotin mai kyau.
• Yana rage damuwa ta tunani.
• Yana kariya daga samuwar rheumatoid amosanin gabbai.
• Yana kariya daga ciwon daji na fata.
• Cin kifi mai mai a cikin watanni na ƙarshe na ciki yana ba da gudummawa mai kyau ga hankali, fahimta da ci gaban motsi na yaro.
• akai-akai a lokacin daukar ciki. kifi Yaran matan da ke shan barasa ba su da yuwuwar nuna alamun asma a shekaru 2.5.
• Yana rage asarar hangen nesa a cikin tsofaffi.
• Cin kifi mai mai yana rage haɗarin cutar kansar nono.

Illolin Cin Kifi Da Yawa

Kifi, wanda yana daya daga cikin mafi kyawun abinci, yana da fa'idodi da haɗarin da yakamata a sani. Babban haɗari ga kifi shine abun ciki na mercury. Wasu nau'in kifi sun ƙunshi matakan mercury mai guba. Fuskantar mercury yana haifar da matsalolin lafiya.

Babban bayyanar da mercury yana canza kuma yana lalata tsarin juyayi na tsakiya. Wannan na iya haifar da bacin rai, gajiya, canjin hali, rawar jiki, ciwon kai, ji, hasarar fahimi, hasashe, har ma da mutuwa. Hakanan yana iya haifar da hawan jini a cikin mutane da dabbobi ta hanyar yin illa ga tsarin zuciya da jijiyoyin jini.

Guba na Mercury ba yawanci matsalar lafiya ba ce da ke faruwa cikin dare. Yana ɗaukar lokaci kafin matakan mercury a cikin jini ya haɓaka.

Kifi mai dauke da mercury

Yawancin nau'in kifi sun ƙunshi mercury. Wani bincike ya nuna cewa kashi uku na kifin da aka kama na da sinadarin mercury sama da kashi 0.5 a kowace miliyan, matakin da zai iya haifar da matsalar lafiya ga mutanen da ke cin wadannan kifin akai-akai. Gabaɗaya, kifayen da suka fi girma da tsayi suna da mafi yawan abun ciki na mercury. Wadannan kifaye sune sharks, swordfish, tuna tuna, merlin.

Ana auna matakan mercury a cikin kifaye a cikin sassan kowace miliyan (ppm). Anan akwai matsakaicin matakan kifaye da abincin teku daban-daban, daga mafi girma zuwa mafi ƙasƙanci:

• Kifin Sword: 0.995 ppm.
• Shark: 0.979 ppm.
• Mackerel na Sarki: 0.730 ppm.
• Babban idanu: 0.689 ppm.
• Girman: 0.485 ppm.
• Can na tuna: 0.128 ppm.
• Shafin: 0.111 ppm.
• Lobster na Amurka: 0.107 ppm.
• Farin kifi: 0.089 ppm.
• Shafin: 0.084 ppm.
• Salmon: 0.079 ppm.
• Shafin: 0.071 ppm.
• Karfe: 0.065 ppm.
• Shafin: 0.055 ppm.
• Mackerel: 0.050 ppm.
• Crayfish: 0.035 ppm.
• Saukewa: 0.031pm.
• Kifin kifi: 0.025 ppm.
• Shafin: 0.023 ppm.
• Salmon: 0.022 ppm.
• Anchovy: 0.017 ppm.
• Karfinsu: 0.013 ppm.
• 0.012 ppm.
• Shafin: 0.003 ppm.
• Ruwa: 0.001 ppm.

Mercury a cikin kifi ba ya shafar kowa a hanya ɗaya. Don haka ya kamata wasu su yi taka tsantsan game da cin kifinsu. Misali; mata masu juna biyu, mata masu shayarwa da yara kanana…

Jarirai da yara ƙanana a cikin mahaifa sun fi kamuwa da cutar mercury. Ana iya canjawa wuri Mercury cikin sauƙi zuwa tayin uwa mai ciki ko daga uwa mai shayarwa zuwa jaririnta.

Yadda ake cin kifi a hanya mafi lafiya?

Gabaɗaya, bai kamata ku ji tsoron cin kifi ba. Amfanin kifi yana da ƙarfi. Ana ba da shawarar cewa yawancin mutane su ci aƙalla abinci 2 na kifi a kowane mako.

Duk da haka, matan da za su iya yin ciki, mata masu juna biyu, mata masu shayarwa da yara ƙanana waɗanda ke cikin haɗarin haɗari na mercury ya kamata su kula da shawarwari masu zuwa don cin abinci mai kyau na kifi:

• Ku ci abinci guda 2-3 (gram 227-340) na nau'in kifi iri-iri kowane mako.
• Zabi kifin da ke da ƙarancin mercury, irin su salmon, jatan lande, cod, da sardines.
• Kafin cin sabon kifi da aka kama, bincika ko ruwan da aka kama a ciki yana da aminci.

Idan kun bi waɗannan shawarwari, za ku haɓaka fa'idodin kifi yayin da kuke rage haɗarin kamuwa da mercury.

Yadda za a gane sabo kifi?

Yana da mahimmanci a zaɓi sabon kifi lokacin siyan kifi. Ba wanda yake son cin kifin da ba a so. Don haka ta yaya za a gano sabbin kifi?

Wannan hakika ba aikin ba ne da ke buƙatar ƙwarewa. Lokacin da kuka san wasu mahimman bayanai game da shi, zaku koyi yadda ake zabar sabbin kifi cikin sauƙi. Don fahimtar sabon kifi, dole ne mu fara sanin yadda tsutsawar kifi yayi kama.

• Kifin ya kamata ya warin iodine da algae. Don haka dole ne ya warin teku. Idan kuna jin warin ammonia, tabbas kifi ba sabo bane.
• Idanun kifi ya kamata ya zama haske. Kifayen da ba su da kyau suna da duhun idanu. Ya kalleta. 
• Gills na kifin sabo ne ruwan hoda ko ja. Slimy-kallon gills alama ce da ke nuna kifin ya daina tsayawa.
• Kifin ya kamata ya zama mai haske. Kada ya ruguje ciki idan an danna shi. Danna kifin a hankali tare da babban yatsa. Kifin ya kamata ya koma tsohuwar siffarsa. Idan hoton yatsanka ya kasance a bayyane, ya tsufa.
• Matsayin kifin sabo ne madaidaiciya. Wutsiyarsa tana tsaye a tsaye lokacin da ka ɗaga ta daga kansa ka riƙe ta. Tushen kifi yana da siffa maras kyau. Lokacin da kuka riƙe shi da kai, ɓangaren wutsiya yana rataye ƙasa.
• Idan kifi sabo ne, sai ya nutse zuwa kasa idan aka sanya shi cikin ruwa. Tsoffin kifi suna zuwa saman ruwa.

References: 1, 2