Duk muna son cin kifi, ko ba haka ba? Babu wani abu mafi kyau fiye da cin shinkafa da miyar kifi mai daɗi. Kifi abinci ne mai kyau da gina jiki. Gaskiya ne. Amma lokacin cin kifi, musamman mata masu juna biyu, uwaye masu shayarwa, da iyalai masu ƙananan yara, akwai wani abu da ya kamata ku yi taka tsantsan a kai. Wannan shine mercury , ko "Mercury", wanda wasu nau'ikan kifi na iya ƙunsar. Kada ku damu, idan kun sami labarin da ya dace game da wannan, babu matsala. Bari mu yi magana a kai a yau kawai.
Me yasa cin kifi yake da muhimmanci a gare mu?
Da farko, bari mu dubi fa'idodin cin kifi. Kifi abinci ne mai yawan furotin. Hakanan yana da wadataccen abinci mai mahimmanci ga jikinmu, musamman omega -3 mai lafiya ga zuciya. Yana da ƙarancin kitse mai cikakken kitse .
Sanya kifi a cikin abinci mai kyau zai iya rage haɗarin kamuwa da cututtukan zuciya da kuma taimakawa wajen samun ci gaba mai kyau da kuma ci gaban kwakwalwa ga ƙananan yara. Shi ya sa likitoci ke ba da shawara ga mata masu juna biyu, mata masu shayarwa, da kuma musamman yara ƙanana su ci kifi.
To menene wannan matsalar mercury?
A taƙaice dai, sinadarin mercury a cikin muhalli yana haɗuwa da ruwa kuma ya zama wani sinadari mai suna `(methylmercury)`. Wannan shine nau'in da zai iya zama illa a gare mu. Kifi a cikin tekuna da koguna suna shan wannan `(methylmercury)` a cikin jikinsu ta hanyar wannan ruwan da abincin da suke ci.
Ka yi tunanin ƙaramin kifi da babban kifi ya ci. Wannan babban kifi wani babban kifi ne ya ci shi. Yayin da kake hawan sarkar abinci, manyan kifaye suna tara ƙarin mercury a jikinsu saboda suna rayuwa tsawon lokaci kuma suna cin ƙananan kifaye da ke ɗauke da mercury.
Adadin sinadarin mercury da ke cikin kifin da babba mai lafiya ke ci ba ya haifar da wata babbar illa ga lafiya, amma yana iya cutar da kwakwalwa da tsarin jijiyoyi na jariri ko ƙaramin yaro da ke tasowa.
Wannan haɗarin ya dogara ne da yawan kifin da kuke ci da kuma nau'in kifin da kuke ci. Shi ya sa ake ba wa mata masu juna biyu, mata masu ƙoƙarin yin ciki, mata masu shayarwa, da ƙananan yara shawara su guji cin wasu nau'ikan kifi kuma su zaɓi kifayen da ke da ƙarancin sinadarin mercury.
Bi waɗannan shawarwari don cin kifi lafiya
Idan ka yi la'akari da waɗannan abubuwan, za ka iya rage illar da mercury ke yi yayin da kake samun dukkan fa'idodin abinci mai gina jiki na kifi.
1. A guji cin waɗannan nau'ikan kifaye gaba ɗaya.
Irin waɗannan kifayen suna da yawan sinadarin mercury, don haka ya fi kyau a guji cin su.
- Shark
- Katon kifi
- Sarki Mackerel
- Kifin Tilefish – Ko da yake wannan kifin ba a cika samunsa a ƙasarmu ba, yana da kyau a tuna sunansa domin ana iya samunsa a cikin nau'ikan kifin da ake shigowa da su daga ƙasashen waje.
2. Nawa ne ya kamata ka ci kifi a kowane mako?
Idan kina da juna biyu ko kuma kina shayarwa, za ki iya cin kimanin gram 340 (abinci biyu na yau da kullun) na kifi mai ƙarancin mercury a kowane mako . Ga yara 'yan shekara 1-11, a ba da kimanin gram 225 a kowane mako. Amma ki tuna ki ba da ƙananan adadi a lokacin da kike ciyar da yara.
Abu mafi kyau shine kada a ci nau'in kifi iri ɗaya, amma a ci nau'ikan kifaye daban-daban a jere.
Wani abu na musamman game da tuna: Tuna mai sauƙi a gwangwani ba ta da sinadarin mercury. Duk da haka, tuna albacore ko farin yana da ɗan ƙaramin matakin mercury. Idan kina da juna biyu, kada ki ci fiye da gram 115 na farin tuna a kowane mako.
3. Me game da kifayen da aka kama a tafkuna da koguna kusa da gidaje?
Idan kai ko aboki ya ci kifayen da aka kama a wani tafki, kogi, ko teku da ke kusa, tuntuɓi sashen lafiya na yankinku don neman shawara kan matakan mercury a cikin ruwa. Idan babu shawara, hanya mafi aminci ita ce a rage yawan cin kifi zuwa gram 170 (yawan abinci ɗaya) a kowane mako kuma a guji cin wani kifi a wannan makon.
Kana da waɗannan matsalolin kuma?
Ba ni da ciki, to ya kamata in yi tunani a kan wannan?
Eh. Idan kina cin kifi mai yawan mercury akai-akai, matakan mercury a cikin jininki na iya taruwa akan lokaci. Yana iya ɗaukar fiye da shekara guda kafin jiki ya kawar da shi ta halitta. Wannan yana nufin cewa kina iya ɗauke da mercury a jikinki tun kafin ki yi ciki. Shi ya sa ake shawartar mata masu shirin haihuwa da su guji kifin da ke da yawan mercury.
Yaya batun sandunan kifi da sandwiches na abinci mai sauri?
Ana yin waɗannan galibi ne daga kifi mai ƙarancin mercury, don haka ba kwa buƙatar damuwa da su sosai.
Me zai faru idan na ci fiye da yadda ya kamata a cikin mako guda?
Kada ka damu. Cin kifi da yawa na tsawon mako guda ba zai canza matakan sinadarin mercury ba kwatsam. Za ka iya rage yawan abincin da kake ci a cikin mako ko biyu masu zuwa. Abu mafi mahimmanci shine a kiyaye matsakaicin abincin da kake ci a cikin adadin da aka ba da shawarar na tsawon makonni kaɗan.
Alamomin gubar mercury
Idan ka sha sinadarin mercury da yawa ta hanyar abinci, zai iya haifar da matsaloli da suka shafi tsarin jijiyoyi. Ga wasu daga cikin alamomin:
- Damuwa akai-akai
- Sauyin yanayi ba tare da wani dalili ba
- Matsalolin ƙwaƙwalwa
- Girgizawa
- Damuwa
- Jin jiri ko tingling a cikin gaɓoɓi
- Wahala wajen daidaita motsin jiki
- Wahalar numfashi
- Gani mara kyau da magana
- Raunin tsoka
- Wahala a tafiya
Muhimmi sosai: Idan wani ya kamu da yawan sinadarin mercury, mai tsanani, har ma da mai kisa, zai iya faruwa ga koda, huhu, tsarin narkewar abinci, har ma da zuciya. Idan kana da ɗaya daga cikin waɗannan alamomin ko kuma kana zargin gubar mercury, tuntuɓi likitanka nan da nan . Idan ya cancanta, za ka iya neman ƙarin shawara daga Cibiyar Bayar da Bayanai game da Guba ta Ƙasa a Asibitin Ƙasa na Colombo.
Nau'ikan kifaye masu kyau da marasa kyau a ci - a takaice
Domin sauƙaƙa maka tunawa, bari mu dubi irin waɗannan nau'ikan kifaye a cikin tebura biyu.
| Kifin da ya kamata ka guji (mai yawan sinadarin mercury) | |
|---|---|
| Shark | Katon kifi |
| Sarki Mackerel | Kifin Tilefish |
| Nau'ikan kifaye da za ku iya ci ba tare da tsoro ba (ƙananan adadin mercury) | |
|---|---|
| Jatan lande | Kifi |
| Tuna Mai Sauƙi a Gwangwani | Sardines |
| Oysters | Kumbalawa (Mackerel - ƙananan nau'ikan) |
Saƙon Ɗauka Gida
- Kifi abinci ne mai wadataccen furotin da omega-3 wanda ke da matukar amfani ga lafiyarka da ta iyalinka.
- Mata masu juna biyu, masu shayarwa, da masu juna biyu, da kuma ƙananan yara, suna buƙatar yin taka tsantsan musamman game da sinadarin mercury.
- Ka guji cin kifin da ke ɗauke da sinadarin mercury gaba ɗaya, kamar su shark, tilefish, king mackerel, da tilefish.
- Zaɓi kifi mai ƙarancin sinadarin mercury kamar jatan lande, kifi salmon, sardines, da kuma tuna mai sauƙi a cikin gwangwani don cin abinci sau biyu a mako.
- Idan kana da wata shakka game da wani nau'in kifi ko kuma yawan abincin da ya kamata ka ci, abin da ya fi dacewa shi ne ka nemi shawarar likitan iyalinka (likita).
Kifi, Mercury, ciki, abinci mai gina jiki, lafiya, lafiyar yara, abinci mai lafiya, Mercury a cikin kifi, lafiyar Sinhala, abinci mai gina jiki, abinci mai gina jiki Sri Lanka
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