halibut, Wani nau'in kifi ne mai laushi kuma yana da wadataccen abinci iri-iri. Wannan kifin mai raɗaɗi ba shi da kiba kuma ana iya dafa shi ta hanyoyi daban-daban.
Menene Halibut Fish?
halibut kifi ya kasu kashi biyu: Pacific da Atlantic. Atlantic halibut tsakanin Turai da Arewacin Amurka, Pacific halibut Yana tsakanin Asiya da Arewacin Amurka.
halibut kifi, dangin kifin kifi wanda duka idanu biyu ke kan dama sama Pleuronectidae na iyalinsa ne.
Pleuronectidae Kamar yadda yake da sauran kifin a cikin danginsa, halibut Yana da ƙwanƙolin ƙashin ƙashin ƙashin ƙugu da kuma ingantaccen layi na gefe a kowane gefe.
Suna da fadi, baki mai siffa wanda ya shimfida kasa da idanuwa na kasa. Ma'auninsa ƙanana ne, santsi, kuma an haɗa shi cikin fata, tare da wutsiya da aka kwatanta da maƙarƙashiya, mai siffar jinji, ko siffar wata.
HalibutRayuwar fulawa kusan shekaru 55 ne.
Menene Darajar Gina Jiki na Halibut Kish?
halibut kifi, Yana da kyakkyawan tushen selenium, ma'adinan alama wanda ke da fa'idodin kiwon lafiya da yawa waɗanda jikinmu ke buƙata kaɗan.
Dafa shi rabin fillet (gram 160) halibut yana ba da fiye da 100% na abin da ake buƙata na selenium yau da kullun.
seleniumYana da ƙarfi mai ƙarfi wanda ke taimakawa jikinmu gyara sel da suka lalace da rage kumburi. Hakanan yana taka muhimmiyar rawa a lafiyar thyroid.
Bugu da kari, halibutYana da kyakkyawan tushen sauran ma'adanai waɗanda ke taimakawa ga lafiya:
niacin
niacin Yana taka rawa mai kyau a cikin lafiyar zuciya har ma yana taimakawa hana cututtukan zuciya. Hakanan yana kare fata daga rana. Half fillet (160 grams) halibutyana bada kashi 57% na bukatar niacin.
phosphorus
Na biyu mafi yawan ma'adinai a jikinmu phosphorusYana taimakawa wajen gina kashi, yana daidaita metabolism, yana kula da bugun zuciya na yau da kullun da ƙari. A halibut kifiyana ba da 45% na abubuwan da ake buƙata na phosphorus.
magnesium
Don fiye da halayen 600 a cikin jikinmu, gami da samuwar furotin, motsin tsoka da samar da kuzari magnesium wajibi ne. A halibut kifi hidima yana ba da 42% na buƙatar magnesium.
Vitamin B12
Vitamin B12 yana taka muhimmiyar rawa wajen samuwar kwayar halittar jini da aikin tsarin jin tsoro. Ana samunsa ta dabi'a a cikin abincin dabbobi. Rabin fillet (gram 160) na halibut yana ba da kashi 12% na buƙatun bitamin B36.
Vitamin B6
Hakanan ana kiranta pyridoxine Vitamin B6, yana shiga sama da halayen 100 a jikin mu. Yana da amfani ga tsarin kulawa na tsakiya kuma yana inganta aikin kwakwalwa. halibut kifiyana ba da 6% na buƙatun B32.
Gasa halibutƊaya daga cikin gurasar gari yana ba da gram 42 na furotin mai inganci, don haka yana taimakawa wajen biyan bukatun furotin daga abinci.
Maganar Abincin Abinci (DRI) don furotin shine gram 0.36 a kowace kilo, ko 0.8 grams a kowace kilogiram na nauyin jiki. Wannan ya isa ya dace da bukatun furotin na 97-98% na mutane masu lafiya.
Wannan adadin ya zama dole don hana ƙarancin furotin. Matsayin ayyuka, yawan tsoka, da yanayin kiwon lafiya na yanzu duk na iya ƙara buƙatar furotin.
Protein ya ƙunshi amino acid waɗanda ke shiga kusan kowane tsari na rayuwa a jikinmu.
Saboda haka, samun isasshen furotin yana da mahimmanci don dalilai daban-daban. Kamar gina tsoka da gyaran tsoka, hana sha'awa, rage kiba…
Kifi da sauran sunadaran dabba ana daukar su masu inganci, cikakkun sunadaran. Wannan yana nufin cewa suna samar da duk mahimman amino acid waɗanda jikinmu ba zai iya yin su da kansu ba.
Mai amfani ga zuciya
Ciwon zuciya shine babban sanadin mutuwar maza da mata a duniya.
HalibutYana dauke da sinadirai daban-daban masu amfani ga zuciya, kamar su omega 3 fatty acids, niacin, selenium da magnesium.
Ko da yake buƙatun yau da kullun na omega 3 fatty acids ba a bayyana ba, Shawarar Isar da Abinci (AI) ga manya shine gram 1,1 da 1,6 ga maza da mata, bi da bi. Ƙaunata halibutyana ba da kimanin gram 1.1 na omega 3 fatty acids.
Omega 3 fatty acids suna da amfani ga lafiyar zuciya ta hanyoyi da yawa.
Yana taimakawa rage triglycerides, ƙara "mai kyau" HDL cholesterol, hana ƙumburi na jini da rage hawan jini.
Kuma aka sani da bitamin B3, niacin yana inganta matakan cholesterol da triglyceride.
Bugu da kari, halibutBabban abun ciki na selenium a cikin tafarnuwa yana taimakawa wajen rage haɗarin cututtukan zuciya ta hanyar rage damuwa na oxidative, kumburi da haɓakar "mummunan" LDL cholesterol a cikin arteries.
A ƙarshe, bincike ya nuna cewa shan magnesium na iya taimakawa wajen rage hawan jini.
Taimaka yaki kumburi
Duk da yake kumburi a wasu lokuta yana da amfani ga jikinmu, kumburi na yau da kullun na iya zama cutarwa ga lafiya.
HalibutAbubuwan da ke cikin selenium, niacin da omega 3 na fulawa suna taimakawa rage mummunan tasirin kumburi na yau da kullun.
wani halibut kifiya ƙunshi 106% na bukatar selenium kowace rana. Wannan maganin antioxidant mai ƙarfi yana taimakawa rage yawan damuwa a cikin jiki.
Yayin da bincike ya nuna cewa ƙara yawan matakan jini na selenium yana inganta amsawar rigakafi, rashi na iya haifar da mummunan tasiri ga ƙwayoyin rigakafi da aikin su.
Omega 3 fatty acids da niacin suna taka rawa wajen rage kumburi. Niacin yana samar da histamine, wanda ke taimakawa wajen fadada hanyoyin jini da inganta kwararar jini.
Nazarin ya nuna daidaitaccen haɗin gwiwa tsakanin cin omega 3 fatty acid da rage matakan kumburi.
Yana rage kwayoyin halitta da abubuwan da ke taimakawa wajen kumburi, irin su fatty acid, cytokines, da eicosanoids.
Yana rage haɗarin hauka
Omega 3 fatty acids an tattara su a cikin kwakwalwa kuma suna taka muhimmiyar rawa wajen aiki da hali da fahimta (aiki da ƙwaƙwalwar ajiya).
A cikin binciken da aka yi kwanan nan, matakan kewayawa da cin abinci na docosahexaenoic acid (DHA) da eicosapentaenoic acid (EPA), nau'i na omega 3s, an hade su tare da rage haɗarin lalata.
Taimakawa rage haɗarin cutar siga
Halibut, metabolism ciwo Ya ƙunshi kyawawan nau'ikan abubuwan gina jiki, irin su bitamin B12, furotin da selenium, waɗanda ke ba da gudummawa ga tasirin amfani akan Yawan cin kifi yana da alaƙa da ingantaccen bayanin martaba na rayuwa, rage hawan jini da ingantaccen bayanan martabar lipid.
Farm ko Wild Halibut?
Daga ciyarwa zuwa gurɓata, akwai abubuwa da yawa da za a yi la'akari da su yayin kwatanta kifin da aka kama da noma - kowanne yana da nasa ribobi da fursunoni.
Fiye da kashi 50% na abincin teku da ake samarwa don amfanin ɗan adam ana yin noma ne, kuma ana hasashen wannan adadin zai haura zuwa kashi 2030% nan da 62.
Don hana yawan kifin daji fiye da kifaye, halibut ana noma shi a cikin Tekun Atlantika, Kanada, Iceland, Norway da Ingila.
Ma’ana ana noman kifaye ne a cikin tabkuna, koguna, tekuna ko tankuna ta hanyar sarrafawa da kasuwanci.
Ɗaya daga cikin fa'idodin kifin da ake kiwon noma shine cewa yawanci ba su da tsada kuma suna samuwa ga masu amfani fiye da kifin da aka kama.
Ɗaya daga cikin abubuwan da ba a iya amfani da su ba shi ne cewa ana shuka su a wurare masu cunkoson jama'a don haka suna fuskantar ƙarin ƙwayoyin cuta, magungunan kashe qwari da ƙwayoyin cuta.
Kifayen da aka kama a dabi'ance suna ciyar da ƙananan kifaye da algae, kuma ba su da ƙazanta yayin da suke samun ƙarancin hulɗa da ƙwayoyin cuta da ƙwayoyin cuta, don haka ana ɗaukar su mafi koshin lafiya.
Farautar daji da noma halibut Bai isa a ce daya ya fi sauran lafiya ba, saboda akwai ’yan bambance-bambancen abinci a tsakaninsu.
Menene Illar Kifin Halibut?
Kamar kowane abinci, halibut Har ila yau, akwai yiwuwar damuwa da ya kamata a yi la'akari kafin cin abinci.
Matakan Mercury
Mercury wani ƙarfe ne mai guba mai guba da ake samu a cikin ruwa, iska da ƙasa.
Kifi na iya fallasa ga ƙarancin adadin mercury saboda gurɓataccen ruwa. Da shigewar lokaci, wannan ƙarfe mai nauyi zai iya taruwa a jikin kifin.
Manya-manyan kifaye da tsire-tsire masu tsire-tsire yawanci sun ƙunshi ƙarin mercury.
King mackerel, shark, swordfish suna da mafi girman haɗarin kamuwa da mercury.
Ga yawancin mutane, matakan shan mercury ba babban abin damuwa bane, saboda suna cinye yawan kifin da aka ba da shawarar.
Halibut Amfanin kifi mai arzikin omega 3 fatty acid, kamar
Mata masu juna biyu da masu shayarwa su nisanci kifi mai yawan sinadarin mercury, amma kada su guji cin kifi gaba daya. Omega 3 fatty acids na taimakawa ci gaban kwakwalwar 'yan tayi da jarirai.
halibut kifiAbun cikin sa na mercury bai kai matsakaici ba kuma ana ɗaukarsa lafiya a ci.
Abun ciki na purine
Ana samar da purines a cikin jiki kuma ana samun su a wasu abinci.
Ga wasu mutane, purines suna rushewa don samar da uric acid, wanda zai iya taimakawa wajen haɓakar gout da duwatsun koda. Wadanda ke cikin haɗari tare da waɗannan sharuɗɗa ya kamata su iyakance yawan shan purines daga wasu abinci.
Halibut Duk da cewa ya ƙunshi purines, amma matakansa ba su da yawa. Don haka, yana da lafiya kuma ana ɗaukarsa lafiya har ma ga waɗanda ke cikin haɗarin wasu cututtukan koda.
dorewa
Dorewa shine game da karuwar bukatar kifi da aka kama.
Hanya ɗaya don kula da yawan kifin daji ita ce ƙara yawan amfanin kifin da aka noma. Don haka; kiwo ko kifin kifin ya zama sananne. Ita ce yankin samar da abinci mafi sauri a duniya.
A cewar Seafood Watch, daji Atlantic halibut kifi Yana cikin jerin "kaucewa" saboda ƙarancin yawan jama'arta. Ya bace sosai kuma ba a sa ran zai haifuwa har sai 2056.
Pacific halibutAna ɗaukar shi lafiya don cinyewa saboda dorewar ayyukan kamun kifi a cikin Tekun Pacific.
A sakamakon haka;
Ko da yake ya ƙunshi matsakaici da ƙananan matakan mercury da purines, halibutAmfanin sinadirai na fulawa sun fin karfin abubuwan da suka shafi tsaro.
Yana da wadata a cikin furotin, omega 3 fatty acids, selenium da sauran sinadarai masu samar da fa'idodi iri-iri.
Matsakaicin raguwa Atlantic halibut noma ko Pacific halibut zabi, muhalli da halibut kifi mafi kyau ga makomar jinsin.
Ko cin wannan kifi ko a'a zaɓi ne na mutum, amma shaidar kimiyya halibut kifiYa nuna cewa kifi ne mai aminci.
