Kyawawan Ingantattun 10 Na Kifi

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Shin kai mai son cin abincin teku ne, musamman kifi? Idan haka ne, akwai kyakkyawan labari a gare ku! Baya ga jin daɗin abincin kifin, yanzu kuna da ƙarancin dalilai na kiwon lafiya don cinye yawancin su!

Kifi na ɗaya daga cikin abinci mai lafiya wanda ke da fa'ida ga lafiyar sa. An ɗora su tare da mahimman abubuwa masu mahimmanci irin su furotin, bitamin D, alli, phosphorous, babban tushe ne na ma'adanai kamar baƙin ƙarfe, tutiya, iodine, magnesium da potassium. Kifi shima yana daya daga cikin mafi kyawun hanyoyin samun abinci mai mahimmanci kamar omega-3 fatty acid. Waɗannan suna taimaka wajan sanya jikinka jingina kuma yana taimakawa cikin ci gaban jiki da haɓaka aiki da fahimi ^[1] .

Tsoffin al'adu masu yawa a sassan duniya daban-daban, ciki har da Indiya, sun ce mutanen da ke zaune a yankunan bakin teku suna da ƙwarewa, suna da ƙoshin lafiya da yanayin launin fata, saboda, abincinsu shine kifi ^[biyu] . Wannan imanin na iya zama ba kawai tatsuniya ba ne, kamar yadda yawancin binciken bincike na kimiyya ya gano cewa kifi na da fa'idodin kiwon lafiya.

Hada kifi a cikin abincin ku yau da kullun ku girbe waɗannan mafi kyawun fa'idodin lafiyar shi yanzu.

Fa'idodin cin Kifi

Cin kifi ba kawai yana tasiri layinku ba, har ma yana taimakawa a wasu ayyukan jiki ciki har da haɓakar hanta, kwakwalwa, da sauransu, da kuma daidaita bacci. Cin kifi a kullun na iya rage haɗarin wasu cututtuka, musamman waɗanda ke da alaƙa da zuciya ^{[3] [4] [5]} .

manyan fina-finan soyayya na Hollywood 5

1. Yana hana Alzheimer

Wani bincike da aka buga a Jaridar Of Medical Association of American Medical Association a shekarar 2016, ya bayyana cewa shan kifi akai-akai yana inganta al'amarin launin toka na kwakwalwar mutum wanda ke hana saurin lalacewar kwayoyin halittar kwakwalwa da kuma tabarbarewar ayyukan kwakwalwa a lokacin tsufa, don haka yana hana cutar Alzheimer.

2. Yana rage barazanar kamuwa da cutar zuciya

Kamar yadda binciken da aka buga a mujallar American Journal of Cardiology, cin kifi akai-akai na iya rage barazanar cututtukan zuciya har ya zuwa wani mataki mai girma, saboda sinadarin omega-3 mai dauke da kitsen da ke cikin kifi na iya kiyaye zuciyar ka ta hanyar rage triglycerides, rage daskarewar jini da rage hawan jini.

3. Yana maganin bacin rai

Yin amfani da kifi akai-akai na iya taimakawa inganta haɓakar serotonin a cikin kwakwalwa, wanda zai iya magance da rage alamun da ke tattare da ɓacin rai. Hakanan, kasancewar ƙwayoyin omega-3 suma sun dace da wannan fa'idar.

4. Yana kara lafiyar ido

Omega-3 mai kitse a cikin kifi sananne ne don inganta lafiyar ido, ta hanyar ciyar da tsokoki da jijiyoyin idanu ^[6] . Amfani da kifi a kai a kai na iya taimaka wajan inganta hangen nesan ka da kuma hana fitowar matsaloli masu nasaba da gani.

5. Yana magance ciwon gabbai

Kamar yadda aka ambata a baya, kifi yana da wadataccen omega-3 fatty acid wanda ke taimakawa jikin ku ta hanyoyi daban-daban. Yana taka muhimmiyar rawa wajen rage alamun cututtukan arthritis. Kasancewar bitamin E a cikin kifi yana ba da gudummawa ga wannan fa'idar kiwon lafiya ^[7] .

6. Yana rage barazanar kamuwa da cutar kansa

A cewar wani binciken da aka buga a cikin American Journal Of Clinical Nutrition, kara kifi a cikin abincinku a kowace rana na iya taimakawa rage haɗarin nau'ikan cututtukan kansa kamar su kansar hanji, kansar baki, kansar makogwaro, dajin pancreatic da dai sauransu, kamar omega-3 mai mai a cikin kifi na iya hana yawan yaduwar kwayoyin cutar kansa ^[8] .

7. Yana inganta ingancin bacci

Amfani da kifi a kai a kai na taimaka wa rayuwar bacci ^[9] . Nazarin daban-daban sun goyi bayan maganar cewa karin cin kifin ya inganta ingancin bacci ga mafi yawan mutane. Hakan ya faru ne saboda yawan bitamin D, wanda ke taimakawa ingantaccen bacci.

8. Yana rage cholesterol

Fishes dauke da omega-3 fatty acids wanda ke taimakawa wajen rage matakan LDL (mara kyau) na cholesterol a cikin jiki. Omega-3 fatty acid a cikin kifi sanannu ne don taimakawa rage matakan cholesterol da hana ƙwayar cholesterol a cikin jiki ^{[10] [8]} .

9. Yana hana cututtukan cikin jiki

Nazarin daban-daban sun nuna cewa, cin kifin mai na yau da kullun na iya taimakawa wajen hana cututtukan cututtukan zuciya irin su ciwon sukari na 1. Babban abun ciki na bitamin D da aka samu a cikin kifi yana taimakawa cikin rigakafin jiki da kumburi na metabolism ^{[goma sha]} .

10. Yana hana alamun PMS

Matan da ke fama da alamomin alamomin al'ada ya kamata su sanya kifi a cikin abincin su a kai a kai. Saboda kasancewar omega-3 fatty acid wanda ke hana alamun bayyanar ^[12] .

Kayan Kiwan Lafiya

1. Zesty kifin kifi da gasasshen beets & alayyafo

Sinadaran ^[13]

• 4 kananan bewaƙƙun beetroots, kimanin 200g
• 1 tsp coriander tsaba, ɗauka da sauƙi
• 2 kifin da ba shi da fata
• 2 & frac12 kananan lemu, zest na 1 da ruwan lemon rabin
• 3 tbsp 'ya'yan kabewa
• 1 tafarnuwa
• 1 albasa ja, yankakken yankakken
• Hannu 4 na ganyen alayyahu
• 1 avocado, yankakken yanka
• 1 tbsp man zaitun

Kwatance

• Tanda mai zafi zuwa 180 ° C.
• Yanke gwoza a cikin kwata-kwata sannan a jefa tare da 1/2 tbsp mai da 'ya'yan coriander.
• Someara ɗan yaji sai ki nade kamar kayan kwalliya a cikin babban takardar.
• Gasa na mintuna 45.
• Theara salmon, zest orange da zafin shi a cikin tanda na mintina 15.
• Yi kyau a tafasa tafarnuwa a bar shi na mintina 10.
• Theara tafarnuwa cikin ruwan lemu da sauran man tare da kayan ƙanshi don yin ado.
• Cire takardar daga murhun sannan ka cire kifin.
• Saka gwoza a cikin kwano tare da jan albasa, sauran kayan ƙanshi na lemu, 'ya'yan kabewa da ganyen alayyahu.
• Zuba sosai kuma ƙara shi a cikin kifin.

Tasirin Gefen

• Wasu kifin, kamar su mackerel na sarki, shark, da kifin takobi suna da sinadarin mercury mai yawa wanda zai iya cutar da tsarin juyayi na ɗan tayi ko ƙaramin yaro ^[14] .
• Masu shayarwa da mata masu ciki kada su cinye kifi da yawa akai-akai.
• Gurbatattun abubuwa kamar dioxins da PCBs suna da alaƙa da cutar kansa da matsalolin haihuwa ^{[goma sha biyar]} .

1. [1]Daviglus, M., Sheeshka, J., & Murkin, E. (2002). Fa'idodin kiwon lafiya daga cin kifi.Comment on Toxicology, 8 (4-6), 345-374.
2. [biyu]Torpy, J. M., Lynm, C., & Gilashi, R. M. (2006). Cin kifi: fa'idodi da haɗarin lafiya. Jama, 296 (15), 1926-1926.
3. [3]Burger, J., & Gochfeld, M. (2009). Hasashe game da haɗari da fa'idodin cin kifin: Zaɓuɓɓukan mutane don rage haɗari da haɓaka fa'idodin kiwon lafiya. 109 (3), 343-349.
4. [4]Harris, W. S. (2004). Oilarin man kifi: shaida ga fa'idodin kiwon lafiya. Cleveland Clinic Journal of magani, 71 (3), 208-221.
5. [5]Verbeke, W., Sioen, I., Pieniak, Z., Van Camp, J., & De Henauw, S. (2005). Fahimtar masu amfani da shaidar kimiyya game da fa'idodin kiwon lafiya da haɗarin haɗari daga cin kifin. Ciyarwar lafiyar jama'a, 8 (4), 422-429.
6. [6]Patterson, J. (2002). Gabatarwa - yanayin haɗarin abincin abinci: daidaita haɗari da fa'idodin cin kifin.
7. [7]Knuth, B. A., A. Connelly, N., Sheeshka, J., & Patterson, J. (2003). Yin la'akari da fa'idodin kiwon lafiya da bayanin haɗarin kiwon lafiya yayin cinye kifin da aka kama da shi.Rashin Risk: An International Journal, 23 (6), 1185-1197.
8. [8]Brunner, E. J., Jones, P. J., Friel, S., & Bartley, M. (2008). Kifi, lafiyar ɗan adam da lafiyar yanayin halittu: manufofi a karo. Jaridar ƙasa da ƙasa ta annoba, 38 (1), 93-100.
9. [9]Nettleton, J. A. (1995). Omega-3 acid mai da lafiya. InOmega-3 acid mai da lafiya (shafi na 64-76). Springer, Boston, MA.
10. [10]Huang, T. L., Zandi, P. P., Tucker, K. L., Fitzpatrick, A. L., Kuller, L. H., Fried, L. P., ... & Carlson, M. C. (2005). Fa'idodin kifin mai mai haɗari a kan haɗarin lalatawar jiki sun fi ƙarfi ga waɗanda ba su da APOE ε4. Neurology, 65 (9), 1409-1414.
11. [goma sha]Tuomisto, J. T., Tuomisto, J., Tainio, M., Niittynen, M., Verkasalo, P., Vartiainen, T., ... & Pekkanen, J. (2004). Nazarin haɗari-cin naman kifin da aka noma. Kimiyya, 305 (5683), 476-477.
12. [12]Pieniak, Z., Verbeke, W., & Scholderer, J. (2010). Imani da ke da alaƙa da lafiya da ilimin mabukaci a matsayin masu ƙayyade cin kifin. Jaridar abinci mai gina jiki da abinci mai gina jiki, 23 (5), 480-488.
13. [13]BBD Abinci mai kyau. (nd). Lafiyayyun kifin girke-girke [Blog post]. An dawo daga, https://www.bbcgoodfood.com/recipes/collection/healthy-fish
14. [14]Maslova, E., Rifas-Shiman, S. L., Oken, E., Platts-Mills, T. A., & Zinariya, D. R. (2019). Fatty acid a cikin ciki da haɗarin fahimtar rashin lafiyan da sakamakon numfashi a yarinta. Tarihin Allergy, Asthma & Immunology, 122 (1), 120-122.
15. [goma sha biyar]Grandjean, P., Lederman, S. A., & Silbergeld, E. K. (2019). Amfani da Kifin Yayin Ciki. JAMA ilimin aikin likita, 173 (3), 292-292.

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