Wataƙila kun taɓa ganin tallace-tallace na magungunan "Man Kifi" a talabijin, a jaridu, ko a shafukan sada zumunta, ko ba haka ba? Suna faɗin abubuwa da yawa kamar yana da kyau ga zuciya, yana taimakawa wajen aikin kwakwalwa, da kuma inganta gani. To menene gaskiyar wannan labarin? Shin yana da kyau kamar yadda kowa ke faɗi? Shin da gaske muna buƙatar shan sa? A yau, bari mu yi magana game da wannan man kifi, wato, man kifi, ta hanya mai sauƙi da bayyananne.
Da farko, bari mu gani, menene man kifi?
A taƙaice dai, man kifi man da aka samo daga kyallen kifaye masu mai kamar salmon, tuna, herring, da mackerel. Ana yin sa ne ta hanyar tafasa kifin sosai, a matse shi, sannan a raba mai da ruwan da ke fitowa daga ciki.
Labarin wannan man kifi ya fara ne kimanin shekaru 50 da suka gabata. Wata ƙungiyar masana kimiyya a Denmark ta lura cewa wasu mutanen Inuit da ke zaune a yankin Arctic ba su da yawan kamuwa da cututtukan zuciya. Lokacin da suka nemi dalilin hakan, sun fahimci cewa babban dalilin hakan shine abincinsu ya ƙunshi kifin mai. Domin waɗannan kifayen suna da wadataccen sinadarin omega-3 , wani sinadari mai mahimmanci ga jikinmu.
Bincike ya tabbatar da cewa omega-3 yana da matuƙar amfani ga zuciyarmu da jijiyoyin jini. Don haka man kifi yana ɗaya daga cikin tushen waɗannan omega-3 masu mahimmanci.
Bari mu yi ɗan bincike: Menene Omega-3?
Omega-3 wani nau'in kitse ne mai yawan polyunsaturated da ake samu a wasu abinci. Waɗannan suna da mahimmanci ga jikinmu. Duk da haka, jikinmu ba zai iya yin su da kansa ba. Saboda haka, muna buƙatar samun su daga abincin da muke ci.
Wasu daga cikin manyan fa'idodin Omega-3 sune:
- Yana taimakawa wajen rage yawan sinadarin cholesterol a cikin jini.
- Zai iya rage haɗarin kamuwa da cututtuka kamar cututtukan zuciya da bugun jini.
- Muhimmanci ga lafiyar ido da ci gaban kwakwalwa.
- Huhu suna da mahimmanci ga aikin tsarin garkuwar jiki da tsarin endocrine.
Akwai manyan nau'ikan omega-3 guda uku.
1. DHA (Docosahexaenoic acid): Waɗannan suna da yawa a cikin man kifi.
2. EPA (Eicosapentaenoic acid): Wannan kuma yana da yawa a cikin man kifi.
3. ALA (Alpha-linolenic acid): Ana samunsa a cikin abincin shuka kamar su flaxseeds, chia tsaba, da waken soya, jikinmu yana iya canza ALA zuwa DHA da EPA kaɗan.
Nawa ne adadin omega-3 da muke buƙata kowace rana?
Adadin omega-3 (a matsayin ALA) da ake buƙata a kowace rana ya bambanta dangane da shekaru da jinsi.
| Rukunin shekaru | Namiji (a kowace rana) | Mace (kowace rana) |
|---|---|---|
| Daga haihuwa zuwa watanni 12 | gram 0.5 | |
| Shekaru 1-3 | gram 0.7 | |
| Shekaru 4-8 | gram 0.9 | |
| Shekaru 9-13 | gram 1.2 | gram 1.0 |
| Shekaru 14-50 | gram 1.6 | gram 1.1 |
| Shekaru 51+ | gram 1.6 | gram 1.1 |
| Musamman lokuta: Uwa mai juna biyu tana buƙatar gram 1.4 a kowace rana, yayin da uwa mai shayarwa ke buƙatar gram 1.3 a kowace rana. | ||
Abu mafi mahimmanci shine koyaushe yana da kyau a sami wannan sinadarin omega-3 daga abinci na halitta maimakon kari, domin abinci yana ɗauke da wasu sinadarai masu amfani (kamar antioxidants) tare da waɗannan.
Waɗanne abinci ne ke ɗauke da sinadarin omega-3?
- Kifin mai: salmon, tuna, mackerel, herring, sardines
- Abincin Teku: Kaguwa, mussels, jatan lande
- Tushen shuke-shuke: Man flax da man flax, Man Chia, man waken soya da man waken soya, man canola, gyada baƙi
Ya kamata ka damu da Mercury lokacin cin kifi?
Wannan matsala ce ga mutane da yawa. Wasu manyan kifaye na iya ƙunsar ƙarfe mai nauyi da ake kira mercury a jikinsu. Yawan shan waɗannan yana da illa ga kwakwalwarmu da tsarin jijiyoyi. Ya kamata iyaye mata masu juna biyu da yara ƙanana su damu da wannan. Manyan kifaye kamar shark da swordfish suna da yawan mercury.
Duk da haka, ana ɗaukarsa a matsayin cikakken aminci a ci kimanin gram 340 (kimanin oza 12) na kifi kamar salmon, tuna, da sardines a kowane mako. Yawanci ana cire wannan mercury lokacin da aka ƙera ƙarin man kifi.
Menene ainihin fa'idodin magungunan man kifi ga lafiya?
Ga muhimmin ɓangaren. Duk da cewa akwai shaida bayyananne cewa cin kifi a matsayin abinci yana da kyau ga zuciyarka, sakamakon bincike kan ƙarin man kifi yana da ɗan karo . Wasu nazarce-nazarce sun nuna cewa suna da amfani, yayin da wasu kuma suka ce ba su da amfani sosai.
Bari mu ga abin da binciken ya ce game da wasu muhimman batutuwa.
- Ciwon zuciya da bugun zuciya: Akwai shaida cewa magungunan man kifi suna rage triglycerides, wani nau'in kitse a cikin jini. Hakanan suna iya taimakawa wajen rage haɗarin bugun zuciya ko bugun jini ga mutanen da suka riga suka kamu da cututtukan zuciya. Waɗannan fa'idodin sun fi girma ga mutanen da ke fama da cututtukan zuciya fiye da mutanen da ke da lafiya.
- Hawan jini: Wasu bincike sun nuna cewa shan man kifi a allurai sama da gram 3 a rana na iya rage hawan jini kaɗan. Duk da haka, shan irin waɗannan allurai masu yawa na iya ƙara haɗarin zubar jini. Saboda haka, kada ku taɓa amfani da irin waɗannan allurai masu yawa da kanku sai dai idan likitanku ya kula da ku sosai .
- Aikin Kwakwalwa: Har yanzu babu wata shaida bayyananna da ke nuna cewa man kifi yana hana cutar Alzheimer ko kuma yana inganta ƙwaƙwalwa. Wasu bincike sun nuna ƙaramin fa'ida, amma ana buƙatar ƙarin bincike don tabbatar da hakan.
- Rheumatoid Arthritis: Babu wata shaida da ke nuna cewa suna rage alamun cutar ga mutanen da ke fama da cutar arthritis. Duk da haka, wasu bayanai sun nuna cewa suna iya taimakawa wajen rage yawan magungunan rage radadi (kamar NSAIDs) da ake buƙata don magance ciwo da taurin kai na safe.
- Lafiyar ido:Akwai kuma shaidu masu gauraye kan ko omega-3s suna taimakawa wajen hana lalacewar macular degeneration (AMD) da ke da alaƙa da tsufa. Suna kuma iya taimakawa wajen rage alamun bushewar idanu, amma wannan ma ba a kammala shi ba.
- Baƙin Ciki: Wasu bincike sun nuna cewa mutanen da ke cin kifi da yawa suna da ɗan ƙarancin haɗarin kamuwa da baƙin ciki. Duk da haka, babu isassun shaidu da ke nuna cewa magungunan man kifi na iya magance babban matsalar damuwa.
Haɗari da illolin shan man kifi
Yana da mahimmanci ka yi magana da likitanka kafin ka sha wani ƙarin magani. Ko da man kifi bai dace da kowa ba.
- Haɗarin zubar jini: Shan man kifi a cikin allurai masu yawa (fiye da gram 3-5 a kowace rana) na iya rage zubar jini da kuma ƙara haɗarin zubar jini. Idan kuna shan magungunan rage jini kamar aspirin, warfarin, ko clopidogrel, ya kamata ku tuntuɓi likitan ku kafin shan man kifi.
- Canje-canjen bugun zuciya: Manyan bincike guda biyu da aka yi kwanan nan sun nuna cewa shan allurai masu yawa (kamar gram 4 a kowace rana) na dogon lokaci na iya ƙara ɗan haɗarin kamuwa da cututtukan zuciya marasa kyau a cikin mutanen da ke da wasu cututtukan zuciya.
- Rashin Lafiyar Jiki: Ba a fayyace ko man kifi yana da lafiya ga mutanen da ke da rashin lafiyan abincin teku ba. Idan kana da irin wannan rashin lafiyan, kada ka sha ba tare da shawarar likita ba.
- Ƙananan illolin da ke tattare da hakan:
- Ɗanɗanon kifi ko ƙamshi a baki.
- Ƙwannafi.
- Ciwon ciki, tashin zuciya.
- Gudawa.
- Ciwon kai.
Karin sinadarin Cod Liver Oil yana da yawan bitamin A da bitamin D, ban da omega-3s. A yi taka tsantsan da yawan bitamin A, domin yana iya zama mai guba.
Saƙon Ɗauka Gida
- Omega-3 muhimmin sinadari ne ga jikinmu. Hanya mafi kyau kuma mafi aminci don samun sa ita ce cin kifi mai mai aƙalla sau biyu a mako.
- Karin man kifi na iya zama da amfani ga wasu mutane, musamman waɗanda ke fama da cututtukan zuciya, amma sakamakon bincike kan fa'idodin lafiyarsu ya bambanta.
- Kafin amfani da duk wani kari,Tabbatar da yin magana da likitanka, musamman idan kana shan magani don wasu cututtuka (musamman magungunan rage jini) ko kuma idan kana da juna biyu.
- Kada ka sha man kifi fiye da yadda aka ba da shawarar ba tare da shawarar likita ba. Kada ka yi tunanin cewa "babu laifi idan ka sha fiye da haka."
- Idan kana siyan ƙarin man kifi, saya daga wani amintaccen kamfani mai suna.
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