Man kifiYana daya daga cikin abubuwan da ake amfani da su na abinci mai gina jiki. mai matukar muhimmanci ga lafiyar mu omega 3 fatty acid yana da wadata a ciki Idan ba ku so ko ba za ku iya cin kifi ba, shan shi a matsayin kari zai taimaka wa jiki da isassun acid fatty acid omega 3.
a cikin labarin “Amfanin shan man kifi”, “Illallar mai”, “Amfanin amfani da man kifi” za a ambaci.
Menene Man Kifi?
Shi ne man da aka samu daga nama na kifi. Yawanci herring, tuna, fari ve mackerel kamar kifi mai mai. Wani lokaci man hanta kwada Ana samar da ita daga hantar wasu kifi kamar
Hukumar Lafiya ta Duniya (WHO) ta ba da shawarar shan kifin 1-2 a kowane mako. Hakan ya faru ne saboda sinadarin omega 3 da ake samu a cikin kifin yana da fa’idojin kiwon lafiya da yawa, kamar taimakawa wajen kariya daga cututtuka da dama.
Koyaya, idan ba za ku iya cin kifin da yawa a kowane mako ba. shan man kifizai tabbatar da isasshen omega 3. Man kifiKimanin kashi 30% na man yana kunshe da omega 3s sannan sauran kashi 70% na sauran kitse ne. Haka kuma, man kifi mara sarrafa shi Ya ƙunshi bitamin A da bitamin D.
Nau'in omega 3 da ake samu a cikinsa sun fi amfani fiye da omega 3s da ake samu a wasu tushen shuka. Man kifiBabban omega-3s a cikin eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA) Omega-3 a cikin tushen shuka shine ainihin alpha-linolenic acid (ALA). Ko da yake ALA muhimmin fatty acid ne, EPA da DHA suna da ƙarin fa'idodin kiwon lafiya.
Menene Amfanin Man Kifin?
Yana da kyau ga lafiyar zuciya
Ciwon zuciya shine babban sanadin mutuwa. Bincike ya nuna cewa masu cin kifi da yawa suna da ƙananan cututtukan zuciya.
Akwai abubuwa da yawa masu haɗari ga cututtukan zuciya, yawancin su kifi ne ko Man kifi yana raguwa tare da amfani. Lafiyar zuciya na man kifiamfanin su ne:
matakan cholesterol
Yana haɓaka HDL (mai kyau cholesterol). Yana da ɗan tasiri akan matakan LDL (mara kyau) cholesterol.
Ko da a cikin ƙananan allurai, yana taimakawa rage hawan jini ga masu hawan jini.
Yi rikodin
Yana hana plaques na arterial, yana sa su taurare tare da sanya plaques na arterial mafi kwanciyar hankali.
m arrhythmias
A cikin mutanen da ke cikin haɗari, yana iya rage haɗarin arrhythmias mai mutuwa. arrhythmia wani bugun zuciya ne mara kyau wanda zai iya haifar da bugun zuciya a wasu lokuta.
Yana taimakawa rage wasu matsalolin tunani
Kwakwalwa tana da kusan 60% mai, kuma yawancin wannan kitse shine omega 3 fatty acids. Saboda haka, omega 3 yana da mahimmanci don aikin kwakwalwa na al'ada.
Nazarin ya nuna cewa mutanen da ke da wasu matsalolin tunani suna da ƙananan matakan omega 3 na jini.
Karatu, kariyar mai kifiAn nuna don hana farawa ko inganta alamun wasu cututtuka na kwakwalwa. Alal misali, yana iya rage haɗarin cututtukan kwakwalwa a cikin mutanen da ke cikin haɗari.
Bugu da kari, a high allurai kariyar mai kifi schizophrenic da rashin lafiya na biyu na iya rage wasu alamominsa.
amfanin ido mai kifi
Hakazalika da kwakwalwa, omega 3 fats sun zama muhimmin sashi na tsarin ido. Shaidu sun nuna cewa mutanen da ba su samun isasshen sinadarin omega 3 suna da hatsarin kamuwa da cutar ido.
Lafiyar idanu ta fara lalacewa a lokacin tsufa, dangane da shekaru macular degeneration (AMD) na iya faruwa. Cin kifi yana taimakawa hana AMD.
Yana rage kumburi
Kumburi shine tsarin garkuwar jiki na yaki da kamuwa da cuta da lalata jiki. Duk da haka, kumburi na iya faruwa a wasu lokuta a ƙananan matakan na dogon lokaci.
Ana kiran wannan kumburi na kullum. kiba, ciwon sukari, ciki kuma yana iya kara tsananta wasu cututtuka na yau da kullun, kamar cututtukan zuciya.
A irin waɗannan lokuta, rage kumburi yana taimakawa wajen magance alamun cutar. Man kifi Yana da kaddarorin anti-mai kumburi kuma yana taimakawa magance cututtukan da ke tattare da kumburi na yau da kullun.
Alal misali, a cikin mutane masu fama da damuwa da masu kiba, yana rage samarwa da kuma bayyanar da kwayoyin halitta masu kumburi da ake kira cytokines.
Hakanan, kariyar mai kifizai iya rage yawan ciwon haɗin gwiwa, taurin kai, da buƙatun magunguna a cikin mutanen da ke fama da cututtukan cututtuka na rheumatoid, cutar da kumburi ke haifar da haɗin gwiwa mai raɗaɗi.
amfanin man kifi ga fata
Fatar ita ce babbar gabobin jikin dan Adam kuma tana dauke da adadi mai yawa na omega 3 fatty acid. lafiyar fatazai iya lalacewa, musamman a lokacin tsufa ko bayan yawan fitowar rana.
Psoriasis da kuma dermatitis kariyar mai kifi Akwai cututtukan fata waɗanda zasu iya rage tasirin sakamakon amfani da ita.
Omega 3 fatty acids suna da matukar muhimmanci a lokacin daukar ciki da jariri.
Omega 3 yana da mahimmanci don haɓakawa da haɓaka. Don haka yana da kyau iyaye mata su sami isasshen sinadarin omega 3 a lokacin daukar ciki da kuma lokacin shayarwa.
A cikin mata masu juna biyu da masu shayarwa kariyar mai kifiYana haɓaka haɗin gwiwar hannu da ido a cikin jarirai. Koyaya, ba a sani ba ko koyo ko IQ ya inganta.
Mama ta dauka da wuri kariyar mai kifi Hakanan yana ƙara haɓakar gani na jarirai kuma yana rage haɗarin allergies.
Yana rage kitsen hanta
Hanta tana sarrafa yawancin kitsen da ke jikinmu kuma tana taka rawa sosai wajen samun nauyi. cutar hanta, Ciwon hanta mai ƙiba (NAFLD), wanda ke haifar da tara mai a cikin hanta, yana ƙaruwa cikin sauri kwanan nan.
kariyar mai kifiYana inganta aikin hanta da kumburi, yana taimakawa wajen rage alamun NAFLD da adadin mai a cikin hanta.
Yana taimakawa inganta alamun damuwa da damuwa
Ana sa ran bakin ciki zai zama na biyu a sanadin kamuwa da cututtuka a duniya nan da shekarar 2030. Mutanen da ke da babban bakin ciki suna da ƙananan matakan omega 3 a cikin jini.
Nazarin Man kifi da kari na omega 3 na iya inganta alamun damuwa. Menene ƙari, wasu binciken sun lura cewa mai mai arzikin EPA yana taimakawa rage alamun damuwa fiye da DHA.
Yana hana ci gaban rashin kulawa da rashin ƙarfi a cikin yara
Za a iya lura da rashin lafiyar ɗabi'a a cikin yara, kamar rashin kulawa da hankali (ADHD).
Ganin cewa omega 3 wani muhimmin bangare ne na kwakwalwa, yana da mahimmanci a ci gajiyar su da wadataccen adadin don rigakafin cututtukan halaye a farkon lokacin.
kariyar mai kifiYana rage ƙwaƙƙwaran da ake gani, rashin hankali, rashin jin daɗi da tashin hankali a cikin yara. Wannan yana da amfani don koyon rayuwa.
Amfanin man kifi ga kwakwalwa
Yayin da muke tsufa, aikin kwakwalwa yana raguwa kuma haɗarin cutar Alzheimer yana ƙaruwa. Mutanen da suke cin kifi da yawa suna samun raguwar aikin kwakwalwa a cikin tsufa.
Duk da haka, a cikin tsofaffi kariyar mai kifi Binciken da aka yi a kan shi bai ba da tabbataccen shaida cewa za su iya rage raguwar aikin kwakwalwa ba. Duk da haka, kadan karatu Man kifiAn nuna cewa lilac na iya inganta ƙwaƙwalwar ajiya a cikin lafiya, tsofaffi.
Yana inganta alamun asma kuma yana rage haɗarin allergies
Asthma, yanayin huhu da ke haifar da kumburin huhu da ƙarancin numfashi, ya fi yawa a cikin jarirai. Jerin karatu Man kifiAn nuna cewa zai iya rage alamun cutar asma, musamman tun yana karami. Haka kuma, uwaye masu ciki shan kariyar man kifiZai iya rage haɗarin alerji a cikin jarirai.
yana ƙarfafa ƙasusuwa
A lokacin tsufa, ƙasusuwa sun fara rasa ma'adanai masu mahimmanci, suna ƙara yiwuwar karaya. Wannan yana haifar da cututtuka irin su osteoporosis da osteoarthritis.
calcium da bitamin D An san yana da matukar mahimmanci ga lafiyar kashi, amma wasu bincike sun nuna cewa omega 3 fatty acid na iya zama da amfani.
Mutanen da ke da babban omega 3 a cikin jininsu suna da mafi kyawun ma'adinan kashi (BMD).
asarar nauyi mai kifin
An bayyana kiba a matsayin samun ma'aunin jiki (BMI) fiye da 30. Gabaɗaya, kusan kashi 39% na manya suna da kiba, yayin da 13% ke da kiba.
kiba, cututtukan zuciya, nau'in ciwon sukari na 2 da ciwon daji yana ƙara haɗarin sauran cututtuka kamar kariyar mai kifiyana inganta tsarin jiki da abubuwan haɗari ga cututtukan zuciya a cikin mutane masu kiba.
Har ila yau, wasu nazarin, tare da abinci ko motsa jiki kariyar mai kifian nuna don taimakawa tare da asarar nauyi.
Illolin da Ba a Sani ba na shan Man Kifi da yawa
Mai wadatu da lafiyan zuciya mai lafiya omega 3 fatty acid Man kifiAn bayyana shi don rage triglycerides na jini, rage kumburi har ma da sauƙaƙa alamun yanayi irin su arthritis na rheumatoid.
Koyaya, ƙari dauki man kifi, bai fi kyau ba, kuma yawan adadin zai iya cutar da lafiya. nema illolin shan man kifi da yawa...
Yawan Ciwon Jini
Wasu bincike sun nuna cewa haɓakawa da yawan adadin fatty acid omega-3 na iya ƙara yawan sukarin jini a cikin masu ciwon sukari.
Misali, wani karamin bincike ya gano cewa shan giram 8 na omega 3 fatty acids a kowace rana ya haifar da karuwar sukarin jini da kashi 2% a cikin masu fama da ciwon sukari na 22 a cikin mako takwas.
Wannan shi ne saboda yawan adadin omega 3s na iya haifar da samar da glucose, wanda zai iya ba da gudummawa ga yawan matakan sukari na jini na dogon lokaci.
Zuban jini
Zubar jini da ciwon hanci, yawan cin man kifibiyu ne daga cikin ma'anar illolin
A cewar wani babban nazari na 52 nazari. Man kifi na iya hana samuwar jini a cikin manya masu lafiya, wanda zai iya ƙara haɗarin zubar jini.
Wani bincike na mutane 56 yana da irin wannan sakamako, ta amfani da 640 MG kowace rana a kan tsawon makonni hudu. kariyar mai kifi An gano cewa coagulation jini yana raguwa a cikin manya masu lafiya tare da
Bugu da kari, wani karamin binciken, Man kifi Shan gram 1-5 a kullum ana iya danganta shi da haɗarin zubar jini mafi girma. Man kifi ya ruwaito cewa kashi 72% na matasan da ke shan maganin sun sami zubar da hanci a matsayin sakamako mai illa.
Don haka, kafin tiyata da kuma idan kuna shan magungunan kashe jini kamar Warfarin Man kifiAna ba da shawarar cewa ku yi magana da likitan ku kafin shan shi.
Rashin hawan jini
Man kifiAn rubuta ikon rage hawan jini. Wani bincike da aka yi na mutane 90 akan wayo ya gano cewa shan giram 3 na omega 3 fatty acids a kowace rana yana rage karfin jini na systolic da diastolic idan aka kwatanta da placebo.
Hakazalika, bincike na 31 nazari. shan man kifiYa kammala da cewa maganin yana rage hawan jini yadda ya kamata, musamman a cikin masu hawan jini ko matakan cholesterol mai yawa.
Duk da yake waɗannan tasirin tabbas suna da amfani ga waɗanda ke da cutar hawan jini, suna iya haifar da matsala mai tsanani ga waɗanda ke da ƙarancin hawan jini.
Man kifina iya yin mu'amala da magungunan rage hawan jini, don haka idan ana jinyar ku don hawan jini, amfani da man kifi Ya kamata ku yi magana da likitan ku game da shi.
Gudawa
Gudawa, Man kifi Yana daya daga cikin abubuwan da aka fi sani da cutar da ke hade da shan miyagun ƙwayoyi kuma yana da yawa lokacin da kake shan babban allurai.
A review, zawo, Man kifiya ruwaito cewa yana daya daga cikin illolin da aka fi sani da shi
Baya ga man kifi, sauran abubuwan da ake amfani da su na omega 3 na iya haifar da gudawa. Misali, man linseed Man kifiShahararriyar mai cin ganyayyaki ce ga vegan amma an nuna yana da tasirin laxative da ƙara yawan motsin hanji.
Acid Reflux
Man kifiKo da yake an san shi da tasiri mai ƙarfi akan lafiyar zuciya, mutane da yawa kariyar mai kifiTa ruwaito cewa ta ji zafin zuciya bayan ta fara shan kwayar.
Sauran alamomin kumburin acid - gami da tashin zuciya da tashin ciki - sun fi yawa saboda yawan mai. Man kifiilloli ne na kowa. An nuna man yana haifar da rashin narkewar abinci a yawancin bincike.
Kada ku wuce gona da iri kuma Man kifiShan shi tare da abinci na iya sau da yawa yadda ya kamata rage acid reflux da kuma rage bayyanar cututtuka.
Rarraba adadin ku zuwa ƙananan ƙananan sassa a ko'ina cikin yini zai iya taimakawa wajen rage rashin narkewar abinci.
bugun jini
Hemorrhagic bugun jini wani yanayi ne da ke tattare da zubar jini na kwakwalwa, yawanci yakan haifar da karyewar tasoshin jini.
Wasu nazarin dabbobi sun gano cewa yawan cin omega 3 fatty acid na iya kara haɗarin daskarewar jini da bugun jini.
Wadannan binciken kuma Man kifiWannan kuma ya yi daidai da wasu bincike da ke nuna cewa itacen al'ul na iya hana samuwar jini.
Samun nauyi
Tun da mutane da yawa suna so su rasa ƙarin nauyi kuma su ƙara ƙona mai, kari na man kifi ya fara dauka.
Wasu karatu Man kifigano cewa yana iya zama da amfani ga asarar nauyi. Nazarin daya, motsa jiki na motsa jiki da Man kifiSun kwatanta tasirin itacen al'ul a kan asarar nauyi kuma sun gano cewa dukkanin abubuwan biyu sun taimaka wajen rage kitsen jiki da inganta lafiyar zuciya a cikin masu kiba.
Babban allurai, a gefe guda, na iya haifar da hauhawar nauyi. A cikin karatu daban-daban. Man kifi Ya taimaka jinkirin asarar nauyi a cikin masu ciwon daji.
Wannan saboda, Man kifiYana da girma a cikin mai da adadin kuzari, tare da adadin kuzari 4.5 a cikin teaspoon ɗaya (gram 40) na mai. Wannan bazai yi kama da yawa ba, amma cin abinci mai yawa na iya haifar da ƙara yawan adadin kuzari.
Vitamin A guba
Wasu nau'o'in abincin omega 3 fatty acid suna da yawan bitamin A, wanda zai iya zama mai guba idan aka cinye shi da yawa. Misali, cokali daya (gram 14) man hanta kwada zai iya saduwa da kashi 270% na buƙatun bitamin A kullum a cikin hidima ɗaya.
Rashin guba na bitamin A zai iya haifar da sakamako masu illa kamar tashin hankali, tashin zuciya, ciwon haɗin gwiwa, da kuma fata. A cikin dogon lokaci, yana iya haifar da lalacewar hanta har ma da gazawar hanta a lokuta masu tsanani.
Saboda haka, yana da kyau a kula da abun ciki na bitamin A na kariyar omega 3 da matsakaicin adadinsa.
Rashin barci
Wasu karatun suna tsaka-tsaki Man kifi An gano cewa shan barasa na iya inganta ingancin barci. Misali, wani bincike na yara 395 ya nuna cewa shan 16 MG na omega 600 fatty acids a kullum tsawon makonni 3 ya taimaka wajen inganta ingancin barci.
A wasu lokuta, dashan man kifi da yawa hakika yana iya tsoma baki tare da barci kuma yana haifar da rashin barci.
A cikin nazarin yanayin, babban kashi Man kifi an ba da rahoton cewa ya kara tsananta rashin barci da alamun damuwa ga mai haƙuri da tarihin damuwa. Koyaya, bincike na yanzu yana iyakance ga nazarin shari'a da rahotannin anecdotal.
Ana buƙatar ƙarin bincike don fahimtar yadda manyan allurai na iya shafar ingancin barci a cikin yawan jama'a.
Amfanin Man Kifin
Idan ba a ci kifi sau 1-2 a mako ba. kariyar mai kifi Kuna iya la'akari da siye.
Shawarwari na EPA da DHA sun bambanta dangane da shekarun ku da lafiyar ku. Hukumar Lafiya ta Duniya (WHO) ta ba da shawarar a rika shan giram 0.2-0.5 na EPA da DHA a kullum. Koyaya, idan kuna da juna biyu ko kuna fuskantar haɗarin cututtukan zuciya, kuna iya buƙatar ƙara yawan adadin.
Abincin da ke ba da aƙalla gram 0.3 (300 MG) na EPA da DHA kowace hidima kariyar mai kifi yin.
Yawancin kari sun ƙunshi har zuwa 1000 MG na man kifi a kowace hidima, amma kawai 300 MG na EPA da DHA. Karanta lakabin kuma ɗauki ƙarin wanda ya ƙunshi aƙalla MG 1.000 na EPA da DHA a cikin MG 500 na man kifi.
Omega 3 fatty acids suna da haɗari ga oxidation. Don kauce wa wannan, zaka iya zaɓar wani kari wanda ya ƙunshi antioxidant kamar bitamin E.
Hakanan, kiyaye su daga haske kuma adana a cikin firiji. Kada ku yi amfani da waɗanda ke da wari mara kyau ko waɗanda ba sabo ba.
Yaushe Za a Dauki Man Kifin?
Sauran mai suna taimaka wa sha na omega 3 fatty acids. Saboda haka, tare da abinci mai dauke da mai kariyar mai kifiZai fi kyau a samu.
