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TDEE Calculator
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Wanene ainihin Pescatarian?
A taƙaice dai, pescatarian shine mutumin da ke cin abincin ganyayyaki wanda ya haɗa da kifi da sauran abincin teku. Babban abincinsu ya ƙunshi:- 'Ya'yan itatuwa da kayan lambu
- Hatsi cikakke
- Legumes kamar lentil da chickpeas
- Kwayoyi da iri.
- Kwai da abincin kiwo (wasu ma suna guje wa waɗannan, amma yawancinsu suna cin su)
- Kuma mafi mahimmanci, kifi da sauran abincin teku kamar jatan lande, squid, da kaguwa.
Me yasa mutane ke komawa ga wannan abincin Pescatarian?
Akwai manyan dalilai guda biyu na wannan. Wasu mutane suna yanke wannan shawara ne bisa ga dalilan muhalli. Suna ganin cewa kiwon dabbobin ƙasa don nama yana da illa ga muhalli, yana cinye albarkatun ƙasa da yawa, kuma yana haifar da gurɓatawa. Duk da haka, yawancin mutane suna zaɓar wannan abincin da ake ci daga kifi saboda suna damuwa da lafiyarsu. Bincike ya tabbatar da cewa wannan abincin da ake ci daga tsire-tsire da kifi yana da matuƙar amfani ga jiki.Menene ainihin fa'idodin wannan lafiya?
Kamar nama, kifi kuma kyakkyawan tushen furotin ne. Duk da haka, kifi yana da fa'idodi da yawa idan aka kwatanta da jan nama.Bincike ya nuna cewa rage cin jan nama ko kuma kawar da shi gaba ɗaya, musamman, yana rage haɗarin kamuwa da cututtukan zuciya da hawan jini .
Aboki mafi kyau a zuciya!
Kifi wani abu ne da ke taimakawa sosai wajen lafiyar zuciyarka.- Rashin kitse mai yawa : Duk da cewa jan nama yana da yawan kitse mai yawa wanda ke lalata zuciya, kifi ba shi da irin wannan kitsen.
- Mai Arziki a Omega-3 : Kifin salmon, mackerel, herring, da sardines suna da wadataccen sinadarin omega-3 mai lafiya ga zuciya. Waɗannan omega-3s suna da fa'idodi da yawa ga jikinmu.
- Yana rage taruwar plaque, wanda shine taruwar kitse a cikin jijiyoyin jini.
- Yana rage haɗarin bugun zuciya mara tsari (arrhythmia) .
- Yana taimakawa wajen rage triglycerides, wani nau'in kitse mara kyau a cikin jini. Wannan kuma yana da kyau ga lafiyar zuciya.
- Waɗannan kitse masu lafiya suna taimakawa wajen daidaita hawan jini.
Rage haɗarin kamuwa da cutar kansa
Bincike ya kuma gano cewa rage cin jan nama, musamman naman da aka sarrafa, na iya rage haɗarin kamuwa da wasu nau'ikan ciwon daji, kamar ciwon hanji.Sa'ar rayuwa mai tsawo?
Wani bincike ya gano cewa mutanen da ke bin tsarin cin abinci na pescatarian sun fi rayuwa tsawon rai fiye da waɗanda ke cin jan nama da kaji.Akwai wata illa ga wannan hanyar? Waɗanne abubuwa ne ya kamata a yi taka tsantsan a kai?
Kamar komai a rayuwa, yawan komai ba shi da kyau. Kifi da abincin teku ba su da bambanci. Akwai wasu abubuwa da ya kamata ka sani idan kana la'akari da wannan abincin.Haɗarin Mercury
Wannan shine babban abu. Wasu nau'ikan kifaye, musamman manyan kifaye a saman sarkar abinci ta ruwa, na iya samun babban adadin ƙarfe mai nauyi da ake kira mercury a jikinsu. Wannan mercury na iya zama illa ga lafiyarmu, musamman tsarin jijiyoyi. Ya kamata waɗannan mutane su yi taka tsantsan musamman:- Uwaye masu juna biyu
- Uwaye masu shayarwa
- Yara ƙanana
| Matsayin Mercury | Misalai (gami da kifayen da aka saba gani a Sri Lanka) |
|---|---|
| Yawan sinadarin mercury (a guji shansa da yawa) | Kifin Takobi, Kifin Shark, Babban Kifin Mackerel/Babban Tuna |
| Ƙananan adadin mercury (matakin abinci) | Sardines, Herring, Salmon, Anchovies, Jatan lande, Squid, Bass na Smallmouth |
Rashin ƙarfe
Naman ja yana ɗaya daga cikin mafi kyawun tushen ƙarfe ga jikinmu. Don haka, idan muka daina cin jan nama gaba ɗaya, wasu mutane na iya kamuwa da ƙarancin ƙarfe. Wannan yana da mahimmanci musamman ga mata masu jinin al'ada . Amma babu abin damuwa. Akwai abinci mai yawa na tsire-tsire waɗanda ke da wadataccen ƙarfe.- Lentil, wake, wake kore
- Kayan lambu masu duhu kore kamar alayyafo, kale, alayyafo, da ganyen zogale
- Tofu
- Hatsi masu ƙarfi da ƙarfe
Kada ka yarda da lakabin "mai cin ganyayyaki" ya ruɗe ka!
Ba duk abincin da aka yiwa lakabi da "marasa nama" ko "masu cin ganyayyaki" ba ne masu lafiya. Wani lokaci waɗannan abincin na iya zama abinci mai yawan sarrafawa. Suna iya zama mai yawan sukari, gishiri, da kitse marasa lafiya. Don haka, komai irin abincin da kake bi, ya fi kyau ka yi ƙoƙarin cin abinci na halitta da ba a sarrafa ba gwargwadon iko. Abu mafi mahimmanci shine ka yi magana da likitan iyali kafin ka yi babban canji a abinci don tabbatar da cewa an biya duk buƙatun abinci mai gina jiki. Zai iya ba ka shawarar abinci mai gina jiki da kake buƙata.Saƙon Ɗauka Gida
- Pescatarian abinci ne na masu cin ganyayyaki wanda ya haɗa da kifi da abincin teku. Ba ya cin nama daga dabbobin ƙasa.
- Wannan zai iya zama zaɓi mai kyau saboda yana da wadataccen sinadarin omega-3 mai lafiya ga zuciya.
- Manyan kifaye kamar su sarki mackerel da shark na iya ƙunsar yawan sinadarin mercury, don haka iyaye mata masu juna biyu da yara ƙanana ya kamata su zaɓi kifin da ba shi da sinadarin mercury.
- Tunda ba ka cin jan nama ba, ka tabbata ka sami adadin sinadarin iron da ake buƙata daga abincin da ake nomawa daga tsirrai kamar lentil da kayan lambu masu ganye.
- Zaɓar abinci na halitta, abinci cikakke koyaushe shine mafi kyawun zaɓi akan abincin da aka sarrafa wanda aka yiwa lakabi da "babu nama."
- Kafin yin duk wani babban canji a cikin abincin, yi la'akari da buƙatunka na abinci mai gina jiki.Yana da matuƙar muhimmanci a tattauna wannan da likitanka.
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