Kana son cin Kifin Salmon Mai Hayaki? Bari mu san fa'idodi da rashin amfanin sa mu ci shi! (Fa'idodin Lafiyar Kifin Salmon Mai Hayaki)

Idan ka je babban kanti, musamman a sashen abinci mai daskarewa, za ka iya ganin kyawawan fillet ɗin kifi masu launin ruwan hoda da aka shirya. Waɗannan galibi ana kiransu 'Smoked Salmon'. Wasu mutane suna son cin su da biredi, burodi, ko ma a cikin salati. Wannan abinci ne mai daɗi sosai. Amma shin yana da wasu fa'idodi na lafiya banda ɗanɗanon sa? Ko akwai wasu haɗari da ba mu sani ba? To, a yau za mu koyi komai game da wannan Kifin Salmon Mai Hayaki.

Da farko, menene kifin salmon da aka hayaƙi?

Mutane da yawa suna rikitar da nau'ikan kifin salmon da aka shaƙa da 'lox'. A taƙaice dai, lox kifin salmon ne kawai aka warke. Duk da haka, kifin salmon da aka shaƙa wani nau'in kifin salmon ne da aka warke da gishiri sannan aka yi masa sigari . Kifin salmon da aka shirya ta amfani da waɗannan hanyoyi guda biyu ya bambanta a dandano da shiri.

Duk da cewa kifin salmon da aka shaƙa yana da ƙarancin kalori, ƙimar sinadirai tana da yawa sosai. Bari mu dubi abin da galibi ke ƙunshe a cikin gram 100 na kifin salmon da aka shaƙa, wanda girmansa ya kai kusan rabin dabino.

Menene amfanin cin kifi mai hayaƙi?

Kifin salmon mai hayaƙi ba wai kawai abinci ne mai daɗi ba. Yana da fa'idodi da yawa ga lafiya.

1. Mai wadataccen sinadarin Omega-3 mai kitse

Wannan shine mafi kyawun ingancin Kifin Salmon Mai Hayaki. Omega-3 fatty acids sune muhimman kitse waɗanda jikinmu ba zai iya samarwa da kansa ba, amma suna da mahimmanci ga lafiyarmu.

• Yana da kyau ga zuciya: Omega-3s suna rage triglycerides, wani nau'in kitse mara kyau a cikin jini. Suna kuma taimakawa wajen daidaita hawan jini da rage haɗarin kamuwa da cututtukan zuciya.
• Yana da kyau ga aikin kwakwalwa: Omega-3s suna da mahimmanci don kiyaye tsari da aikin kwakwalwarmu. Suna taimakawa wajen inganta abubuwa kamar ƙwaƙwalwa, iya koyo, da kuma sarrafa raguwar fahimta da ka iya faruwa idan aka tsufa.
• Rage kumburi: Kumburi mai ɗorewa a jiki shine tushen cututtuka da yawa na yau da kullun kamar ciwon suga, cututtukan zuciya, da ciwon daji. Omega-3 wakili ne mai ƙarfi wajen sarrafa wannan kumburi.

2. Babban tushen furotin

Protein yana da mahimmanci don ci gaban tsoka da gyaran ƙwayoyin halitta a jiki. Kifin Salmon mai hayaƙi yana da wadataccen furotin, don haka kuna jin ƙoshi koda bayan cin ɗan ƙaramin abu. Wannan yana taimakawa wajen sarrafa yawan cin abinci da kuma taimaka muku sarrafa nauyin ku.

3. Bitamin da ma'adanai masu mahimmanci

• Vitamin B12: Vitamin B12 yana da mahimmanci ga lafiyar tsarin jijiyoyi, samar da DNA, da kuma samuwar ƙwayoyin jinin ja.
• Bitamin A da E: Waɗannan su ne manyan antioxidants. Waɗannan bitamin suna taimakawa wajen hana lalacewar ƙwayoyin halitta daga ƙwayoyin cuta masu cutarwa da ake kira free radicals da ake samarwa a jiki.
• Astaxanthin:Wannan sinadarin antioxidant shine abin da ke ba wa salmon kyakkyawan launin ruwan hoda-orange. Yana da kyau sosai ga zuciya. Domin yana ƙara yawan cholesterol mai amfani na jiki (mai kyau cholesterol) kuma yana rage mummunan cholesterol na LDL (mummunan cholesterol).

Duk da haka, akwai kuma fannoni da ya kamata mu yi taka tsantsan a kansu.

Yana da muhimmanci a san ɗayan ɓangaren tsabar kuɗin, da kuma kyakkyawan gefen. Akwai wasu abubuwa da ya kamata mu sani yayin cin kifin salmon da aka hayaƙi.

1. Yawan shan sinadarin sodium (gishiri) mai yawa

Wannan shine babban kuma mafi mahimmanci haɗari tare da kifin salmon da aka shaƙa.

Kifin salmon mai hayaƙi yana da kimanin miligram 672 na sodium a kowace gram 100. Amma gram 100 na kifin salmon sabo yana da ƙaramin adadin sodium, kimanin miligram 75. Ka yi tunanin bambancin!

A cewar Hukumar Lafiya ta Duniya, matsakaicin adadin sodium da babba mai lafiya zai iya ci a kowace rana shine milligram 2,000. Ƙungiyar Zuciya ta Amurka ta ce iyakance shi zuwa milligram 1,500 yana da kyau. Don haka idan ka ci gram 100 na kifin salmon mai hayaƙi, za ka sami fiye da kashi ɗaya bisa uku na yawan gishirin da kake ci a kowace rana a cikin abinci ɗaya.

2. Haɗarin ciwon daji

Bincike ya nuna cewa cin nama mai hayaƙi mai yawa da kuma na tsawon lokaci na iya ƙara haɗarin kamuwa da wasu nau'ikan ciwon daji, kamar ciwon hanji . Wannan ba yana nufin cewa cin kifi mai hayaƙi zai haifar da ciwon daji ba. Duk da haka, yana da kyau a guji cin sa fiye da kima a matsayin al'ada.

3. Haɗarin kamuwa da ƙwayoyin cuta - Listeriosis

Wannan wani abu ne da ya kamata mu sani tabbas. Kifin salmon mai hayaƙi da sanyi musamman zai iya ƙunsar ƙwayoyin cuta da ake kira Listeria monocytogenes . Wannan ƙwayar cuta na iya haifar da kamuwa da cuta mai haɗari da ake kira Listeriosis.

Ko da yake wannan ba zai yi wani tasiri mai girma ga lafiyar mutum ba,

• Ga uwaye masu juna biyu
• Ga tsofaffi
• Ga waɗanda ke da raunin garkuwar jiki (misali masu fama da cutar kansa, masu ɗauke da cutar HIV, mutanen da ke fama da ciwon suga da ba a sarrafa shi sosai ba)

Wannan kamuwa da cuta na iya zama mai matuƙar haɗari.

Yaya aminci yake?: Ya fi aminci a zaɓi kifin salmon mai 'haƙa mai zafi'. Ana yin kifin salmon mai hayaƙi mai sanyi a ƙaramin zafin digiri 10-32 na Celsius. Amma ana yin kifin salmon mai hayaƙi mai zafi a zafin digiri 63 na Celsius. Wannan zafin jiki mai zafi yana kashe ƙwayoyin cuta kamar Listeria.

To menene mafi kyawun zaɓi kuma mafi aminci?

Hanya mafi kyau don samun omega-3s masu mahimmanci da sauran fa'idodin abinci mai gina jiki na salmon ba tare da haɗarin kifin salmon da aka shaƙa ba shine cin kifi salmon da aka dafa sabo .

Za ku iya ɗaukar wani yanki na salmon sabo kuma ku bi waɗannan ƙa'idodi:

• Gasa
• Gasasshen Gasa
• Tururi
• Ko kuma, don dacewa da dandanonmu, mu yi shi da ruwan miya mai ƙarancin mai da gishiri kaɗan.

Kifin Salmon da aka dafa ta wannan hanyar yana riƙe dukkan sinadarin omega-3, bitamin, da furotin. Haka kuma ba ya ɗauke da gishiri mai cutarwa, kuma haɗarin kamuwa da ƙwayoyin cuta na listeria ya ragu gaba ɗaya.