Da yawa daga cikinmu suna jin tsoro kaɗan idan muka ji kalmar "mai," ko ba haka ba? Musamman idan muka yi tunanin cholesterol, muna ƙoƙarin rage yawan abincin da muke ci gwargwadon iko. Amma shin kun san cewa ba duk nau'in mai ba ne ke da illa ga jiki? A gaskiya ma, akwai kuma "mai mai kyau" waɗanda suke da mahimmanci ga jikinmu, musamman don lafiyar zuciya. Ɗaya daga cikin abincin da ke ɗauke da mafi kyawun mai shine "kifin mai."
Me yasa wannan kifin mai mai yake da kyau ga zuciya?
A taƙaice dai, babban dalilin hakan shi ne cewa waɗannan nau'ikan kifaye suna da wadataccen sinadari mai suna Omega-3 fatty acids . Waɗannan su ne "mai kyau" da muka ambata a baya. Ba kamar kitse mai cike da lafiya da ake samu a cikin nama ba, waɗannan Omega-3s suna da matuƙar muhimmanci ga jikinmu.
To ta yaya waɗannan omega-3s ke taimaka wa jikinmu?
- Yana Rage Triglycerides: Triglycerides wani nau'in kitse ne mai cutarwa a cikin jininmu. Ƙara yawan waɗannan kitse shine babban dalilin cututtukan zuciya. Omega-3 na iya rage waɗannan matakan triglyceride sosai.
- Yana rage yawan kitse a cikin jijiyoyin jini : Kitse a jikin bangon jijiyoyin jini, wanda ke samar da "plaques," na iya haifar da cututtukan zuciya. Omega-3s suna taimakawa wajen rage saurin samuwar waɗannan plaques.
- Yana rage kumburi a jiki: Omega-3s kuma suna da ikon sarrafa yanayin kumburi mai sauƙi a jiki wanda ke haifar da cututtuka daban-daban.
Saboda haka, yana da matukar muhimmanci ga duk wanda ke damuwa da zuciyarsa ya saka kifin mai a cikin abincinsa.
Menene shaidar kimiyya game da wannan?
Wannan ba wai kawai shaida ce ta wani labari ba. An gudanar da bincike mai yawa tsawon shekaru don bincika fa'idodin kifin mai. Misali, wani muhimmin bincike na wasu bincike ya gano cewa shan omega-3s daga man kifi a kowace rana na iya rage matakan triglyceride da tsakanin kashi 25% zuwa 30%.
Wannan shaida tana da ƙarfi sosai har ma da ƙungiyoyi masu shahara a duniya kamar Hukumar Abinci da Magunguna ta Amurka (FDA) sun amince da omega-3 fatty acids (musamman EPA da DHA ) a hukumance a matsayin hanyar rage haɗarin cututtukan zuciya. Sun kuma ba da damar kayayyakin abinci masu ɗauke da wannan sinadari su yi iƙirarin cewa "suna iya taimakawa wajen rage haɗarin cututtukan zuciya."
To, menene waɗannan kifaye masu mai waɗanda suke da kyau a ci?
A mafi yawan lokuta, waɗannan kifayen ruwan sanyi ne. A Sri Lanka, za mu iya samun wasu daga cikin waɗannan kifayen cikin sauƙi. Teburin da ke ƙasa ya lissafa wasu nau'ikan kifaye da aka ba da shawarar.
| Nau'in kifi | Muhimmancin Mu a Sri Lanka |
|---|---|
| Kifi | Mai wadataccen sinadarin omega-3. Ana iya siyan sa a manyan kantuna. Yana da ɗan tsada. |
| Tuna / Tuna | Ana samunsa cikin sauƙi a matsayin kifi sabo ko na gwangwani, kuma yana da kyakkyawan tushen omega-3. |
| Sardines | Arha, an fi samunsa a Sri Lanka. Yana da wadataccen Omega-3. Sardines na gwangwani suma kyakkyawan zaɓi ne. |
| Mackerel / Kumbalawa | Wani nau'in kifi mai lafiya wanda aka fi samu a Sri Lanka. |
| Kifin Trout | Yana da kyau kamar kifin salmon. Duk da cewa ba a saba samunsa a Sri Lanka ba, wani lokacin ana iya samunsa. |
| Herring | Duk da cewa yana da gina jiki, ba nau'in kifi ba ne da ake samu a Sri Lanka. |
Yadda kake dafa kifi yana da matuƙar muhimmanci!
Ko da wane irin kifi ka ci, idan ka dafa shi ta hanyar da ba ta dace ba, za ka iya rasa dukkan kyawawan abubuwan da ke cikinsa. Duk wani amfani da kifin ke da shi ga lafiyarsa zai ɓace idan ka soya shi sosai.
"Yadda kake shirya kowanne daga cikin waɗannan abincin yana da babban tasiri ga matakan cholesterol na jini. Ya fi kyau a gasa, a tururi, ko a gasa waɗannan abincin." - Keecha Harris, masanin abinci mai gina jiki.
Bari mu ga hanyoyin da suka dace da kuma waɗanda ba su dace ba.
| Hanyoyi Masu Lafiya | Hanyoyi Marasa Lafiya |
|---|---|
| ✔️ Tururi | ❌ Soya Mai Zurfi |
| ✔️ Gasasshen Gasa | ❌ Soya a cikin kasko da mai mai yawa |
| ✔️ Yin burodi | |
| ✔️ Yin curry |
Duk muna son sandwiches na tuna, amma ana iya sa su zama mafi koshin lafiya. Za ku iya yin su da ɗan mayonnaise mai ƙarancin mai da wani abu mai gina jiki, kamar burodin alkama cikakke.
Nawa ya kamata ku ci kifi a kowane mako?
Shawarar da masana abinci mai gina jiki suka bayar a yanzu ita ce a ci akalla abinci sau biyu a mako . Yawanci abinci ɗaya yana ɗaukar kimanin gram 85-100. A taƙaice dai, yanki ɗaya na kifi ya kai girman tafin hannunka.
Abu mafi mahimmanci shine ka zaɓi nau'in kifi da kake jin daɗin ci. Sannan zai fi sauƙi ka mai da shi al'ada.
Ƙungiyar Zuciya ta Amurka ta ba da shawarar shan aƙalla gram ɗaya na EPA da DHA a kowace rana, musamman idan kuna da cututtukan zuciya , daga kifi idan zai yiwu. Duk da haka, idan kuna da cututtukan zuciya, yana da mahimmanci ku yi magana da likitan ku game da wannan kuma ku bi shawararsa.
Me za ka yi idan ba ka son cin kifi?
Akwai wasu mutane waɗanda ba sa son ƙamshin kifi. Babu amfanin ƙoƙarin tilasta musu cin kifi. Abin farin ciki, akwai wasu hanyoyi don samun omega-3s.
- Gyada
- Ƙwayar Flax
- Man canola
- Ƙwai masu wadatar Omega-3
Za ka iya gwada ƙara waɗannan abubuwan a cikin abincinka.
Wasu muhimman abubuwa da ya kamata a tuna
- Ka yi tunani game da adadin kuzari kuma: Duk da cewa kifi mai "mai" yana ɗauke da kitse mai lafiya, suna da yawan kalori. Don haka cin abinci da yawa zai iya haifar da ƙaruwar nauyi. Amma gaskiyar magana ita ce, yawancin mutane a ƙasarmu ba sa ma cin adadin da aka ba da shawarar kifin. Don haka babu abin damuwa a kai.
- Ku sani game da guba: Wasu nau'ikan abincin teku, musamman manyan kifaye kamar tuna, na iya ƙunsar ƙarfe masu nauyi kamar mercury . Kifi kamar salmon kuma na iya ƙunsar guba kamar polycyclic aromatic hydrocarbons (PCBs) . Wannan haɗarin yana da yawa musamman ga mata masu juna biyu, mata masu ƙoƙarin yin ciki, da ƙananan yara. Idan kun faɗi cikin ɗaya daga cikin waɗannan rukunan, ku tabbata kun tambayi likitan ku game da nau'ikan kifayen da za a iya ci da kuma nawa ne.
Saƙon Ɗauka Gida
- Omega-3 fatty acids da ake samu a cikin kifin mai (kamar sardines, tuna, da salmon) suna da matuƙar amfani ga lafiyar zuciya.
- Ka yi ƙoƙarin cin akalla abinci biyu na kifi a kowane mako (yanki ɗaya mai girman dabino a kowace hidima).
- Lokacin dafa kifi, a guji soya shi da zurfi. Madadin haka, a yi amfani da hanyoyi mafi kyau kamar tururi, gasawa, ko kuma yin burodi/yin burodi.
- Idan kina da cututtukan zuciya ko kuma uwa ce mai juna biyu, ki yi magana da likitanki game da abincin da za ki ci kuma ki nemi shawara mai kyau.
- Idan ba ka son cin kifi, ka zaɓi wasu abinci da ke ɗauke da omega-3, kamar gyada da tsaban flax.
💬 Comments (0)
Har yanzu ba a buga sharhi ba. Ƙara bayanin ku anan a karon farko.
Ƙara sharhin ku