Shin kun taɓa jin labarin kifin da ake kira monkfish? Wataƙila wannan sunan sabon abu ne a gare ku. Duk da cewa wannan kifin ba ya zama ruwan dare a ƙasarmu, kifin ne mai daɗi da gina jiki da ake samu a Tekun Atlantika a kusa da Amurka. Ana cewa naman wannan kifin yana da ɗan ƙarfi, kamar lobster. Don haka a yau, bari mu yi magana game da wannan kifin mai ban mamaki da ake kira monkfish da fa'idodin da yake bayarwa ga lafiyarmu.
Wane irin kifi ne wannan kifi mai suna monkfish?
A taƙaice dai, kifin monkfish wani kifi ne mai ban mamaki kuma mai kama da na musamman. Gefen sa na sama launin ruwan kasa ne kuma ƙasansa fari ne. Jikinsa siriri ne kuma mai tsayi. Amma mafi kyawun fasalinsa shine babban kansa mai faɗi da kuma babban baki mai dogayen haƙora masu kama da allura. Saboda haka, wasu mutane suna kiran wannan kifin da "baki kawai."
Bugu da ƙari, wannan kifin yana da ƙaramin ɓangare da ke rataye a kansa. Yana kama da ƙugiya mai kama da billy. Yana amfani da wannan don jawo hankalin da kama ganima kamar sauran ƙananan kifaye. Saboda wannan dalili, an haɗa kifin monkfish a cikin rukunin "kifin masunta". Wannan kifin zai iya girma ya wuce ƙafa 4 tsayi kuma ya kai kimanin kilo 22 (fam 50).
Menene amfanin cin kifi mai suna monkfish ga lafiya?
Kifin Monkfish kifi ne da ke cike da sinadarai masu mahimmanci kamar furotin, phosphorus, bitamin B6 da B12, da selenium . Bari mu dubi abin da kowanne daga cikin waɗannan fa'idodin ke yi wa jikinmu.
Protein
Muna kiran furotin da "tubalan gina rayuwarmu". Idan muka ci furotin, jikinmu yana raba shi zuwa amino acid, wanda ake amfani da shi don gina sabbin ƙwayoyin halitta da kuma gyara waɗanda suka lalace.
Ɗaya daga cikin manyan fa'idodin furotin shine yana taimakawa wajen rage kiba. Ta yaya kuka sani? Idan muka ci abinci mai yawan furotin, muna jin daɗi fiye da lokacin da muke cin abinci mai yawan carbohydrates ko mai. Wannan yana rage buƙatar cin abinci akai-akai kuma yana taimaka mana wajen sarrafa adadin adadin kuzari da muke ci a kowace rana.
Bugu da ƙari, furotin yana taimakawa wajen gyara da ƙarfafa tsokoki bayan motsa jiki. Cin abinci mai wadataccen furotin yana da mahimmanci don hana sarcopenia , yanayin da yawan tsoka da aikinsu ke raguwa yayin da shekaru ke ƙaruwa.
Phosphorus
Phosphorus ma'adinai ne da ke da mahimmanci ga lafiyar ƙasusuwanmu da haƙoranmu . A zahiri, yana ɗaya daga cikin ma'adanai mafi yawa a jikinmu. Yawancin phosphorus da ke jikinmu ana samun su ne a cikin ƙasusuwanmu da haƙoranmu.
Ga wasu muhimman ayyuka na phosphorus:
- Kula da matakin kuzarin jiki.
- Yin kayan halittarmu, DNA da RNA.
- Samar da membranes na tantanin halitta.
- Kula da daidaiton pH (acidity) na jiki.
- Taimakawa wajen ɗaukar iskar oxygen a ko'ina cikin jiki.
- Kiyaye lafiyar kwakwalwa da tsarin jijiyoyi.
Bitamin B6 da B12
An gano cewa bitamin B6, wanda aka fi sani da pyridoxine , yana taimakawa wajen rage haɗarin kamuwa da wasu nau'ikan ciwon daji. Vitamin B12, wanda aka fi sani da cobalamin, ana samunsa ta halitta a cikin abincin dabbobi. Yana da mahimmanci don ci gaban kwakwalwarmu da tsarin jijiyoyi . Hakanan yana taimakawa wajen samar da DNA da ƙwayoyin jinin ja.
Selenium
Selenium wata sinadari ce da jikinmu ke buƙata a ƙananan adadi . Amma wannan ƙaramin adadin yana yin aiki mai yawa. Yana da muhimmin sashi na sunadaran da enzymes da ake kira selenoproteins a jikinmu. Waɗannan suna da mahimmanci don samar da DNA, kare ƙwayoyin halitta daga lalacewa da kamuwa da cuta, lafiyar haihuwa, da kuma metabolism na hormones na thyroid.
Mafi yawancin sinadarin selenium yana cikin glandar thyroid da tsokoki . Selenium kuma yana taka muhimmiyar rawa wajen hana cututtukan thyroid, wasu cututtukan daji, da cututtukan zuciya. Idan jiki bai da isasshen selenium, cututtukan thyroid na iya faruwa kamar cutar Graves da cutar Hashimoto.
Akwai damuwa game da monkfish?
Eh, akwai wasu abubuwa da za a lura da su. Naman kifi na Monkfish yana ɗauke da ƙarancin sinadarin Mercury . Wannan adadin ba shi da illa ga ɗan adam. Amma kamar komai, cin kifi da yawa wanda ke ɗauke da sinadarin Mercury ba shi da kyau ga lafiyarka.
Yana da kyau musamman ga yara ƙanana da mata masu juna biyu su rage cin kifin da ke ɗauke da sinadarin mercury. Duk da haka, ga tsofaffi, fa'idodin sinadarai masu gina jiki kamar omega-3 daga kifi sun fi ƙananan haɗarin mercury.
Idan aka kwatanta da sauran nau'ikan kifaye (kamar salmon da tuna), monkfish yana ɗauke da ƙarancin sinadarin omega-3 mai kitse .
| Sinadaran gina jiki | Abubuwan da ke cikin gram 100 da aka dafa |
|---|---|
| Kalori | 76 |
| Protein | gram 14.48 |
| Jimlar kitse | gram 1.52 |
| Carbohydrates | gram 0 |
| Cholesterol | 25 milligrams |
| Selenium | 26.5 micrograms |
| Sodium | 18 milligrams |
Yadda ake yin monkfish mai daɗi?
Ana iya dafa kifin Monkfish ta hanyoyi daban-daban. Wutsiyar kifin tana da ɗanɗanon lobster, shi ya sa ake kiransa da "lobster na talaka." Haka kuma ana cin hantarsa a matsayin nau'in sushi da ake kira "ankimo" a Japan.
Za ka iya gasa wannan kifin, ka soya shi, ka gasa shi a cikin tanda, ko ma ka ƙara shi a cikin miya.
Ko da yake wannan kifin ba zai yi kyau sosai ba, yana da sauƙin saya daga shago, kawai cire fatar, a naɗe ta, sannan a dafa ta. Ga wani girke-girke mai sauƙi:
A gasa naman kifin monkfish a cikin tanda mai zafi 400°F (200°C) da ɗan man zaitun da kayan ƙanshi na kimanin minti 20. A lokacin, a dumama cokali ɗaya na man zaitun a cikin kasko sannan a zuba ɗan alayyafo a soya har sai ya bushe, kimanin minti 2. A ƙarshe, a matse ɗan ruwan lemun tsami. Idan ana so, za a iya ba da wannan abincin tare da yankakken almond a saman.
Saƙon Ɗauka Gida
- Kifin Monkfish wani nau'in kifi ne wanda yake da ɗanɗano iri ɗaya da na naman lobster kuma yana da abinci mai gina jiki sosai.
- Yana da wadataccen furotin, wanda ke taimakawa wajen sarrafa nauyi da kuma ƙarfafa tsoka. Haka kuma yana da wadataccen phosphorus, wanda yake da kyau ga ƙashi, bitamin B, waɗanda suke da mahimmanci ga tsarin jijiyoyi, da kuma selenium, wanda yake da mahimmanci ga glandar thyroid.
- Yana ɗauke da ƙarancin sinadarin mercury, amma yana da mahimmanci ga yara ƙanana da mata masu juna biyu su yi taka tsantsan lokacin da suke shan sa.
- Duk da cewa wannan abinci ne mai ƙarancin kalori, kuma mai ƙarancin sinadarin sodium, yana ɗauke da ɗan sinadarin cholesterol, don haka ya fi kyau a ci shi lokaci-lokaci, idan ba a ci shi akai-akai ba.
- Idan kana tunanin ƙara wani sabon abu a cikin abincinka ko kuma kana da wata damuwa game da abinci mai gina jiki, yi magana da likitan iyali (likita).
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