Mackerel: Fa'idodin Kiwan Lafiya, Haɗari da girke-girke

Mafi Kyawun Sunaye Ga Yara

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Bambance-bambance, dandano da darajar abinci mai gina jiki na kifin mackerel sune suka sa ya zama abin kauna tsakanin masoya kifi. Akwai shi a cikin sabo da na gwangwani, kifin mackerel suna ne na gama gari wanda aka ba wasu nau'ikan nau'ikan kifaye masu haɗari na dangin Scombridae, wanda ya haɗa da makalar Atlantic, mackerel ta Indiya, mackerel ta Spain da chub mackerel [1] .

Mackerel (Scomber scombrus) kifi ne mai kiba kuma kitse da abun cikin ruwa sun bambanta da yanayi [biyu] . A Indiya, ana san mackerel da suna bangada a yaren Hindi kuma nau'ikan kifi ne da ake amfani da shi sosai. Mackerel shine kifin ruwan gishiri wanda yake cike da furotin, mai omega 3 da sauran muhimman abubuwan gina jiki.

Darajar Abinci na Mackerel

100 g na kifin makararre yana dauke da ruwa 65.73 g, 189 kcal makamashi kuma shima ya kunshi:

• 19.08 g furotin
• 11,91 g mai
• 16 m alli
• 1,48 MG baƙin ƙarfe
• Magnesium 60 mg
• 187 mg phosphorus
• 344 MG mai guba
• 89 mg sodium
• 0.64 mg zinc
• 0.08 MG tagulla
• 41.6 µg selenium
• 0.9 MG bitamin C
• 0.155 MG thiamine
• 0.348 mg riboflavin
• 8.829 mg niacin
• 0.376 MG bitamin B6
• 1 fog folate
• 65.6 mg choline
• 7.29 µg bitamin B12
• 40 µg bitamin A
• 1.35 MG bitamin E
• 13.8 µg bitamin D
• 3.4 µg bitamin K

Amfanin Kiwan Lafiya

1. Yana rage karfin jini

Hawan jini ko hauhawar jini cuta ce ta gama gari da ke damun mutane da yawa a duniya. Kifin Mackerel na da matukar karfin saukar da hawan jini, godiya ga sinadarin mai mai yawa (PUFAs) a ciki. Wani binciken da aka buga a mujallar Atherosclerosis ya nuna cewa maza maza 12 masu fama da cutar hawan jini mai rauni wanda aka ba su gwangwani uku na mackerel a kowane mako tsawon watanni takwas, ya haifar da raguwar matakan hawan jini sosai [3] [4] .

2. Yana inganta lafiyar zuciya

Nazarin bincike ya gano cewa kitsen wadataccen polyunsaturated fats zai iya inganta lafiyar zuciyarku ta hanyar rage haɗarin cutar zuciya da jijiyoyin jini [5] . An nuna amfani da kifin mackerel yana kara yawan cholesterol HDL (mai kyau) da ƙananan matakin triglycerides da LDL (mara kyau) cholesterol [6] [7] .

3. Yana gina kasusuwa masu karfi

Mackerel shine tushen tushen bitamin D kuma wannan bitamin an nuna shi don rage haɗarin ɓarkewar hanji. Yin amfani da kifi ciki har da mackerel a kalla sau daya a mako ya nuna rage barazanar karyewar hanji da kashi 33 cikin dari [8] . Kari akan haka, kifin makararre shima kyakkyawan tushe ne na sinadarin calcium, wani muhimmin ma'adinai ne wanda yake taimakawa karfafa kasusuwa.

4. Inganta alamomin damuwa

Nazarin bincike ya nuna cewa rage cin mai mai omega 3 daga kifi yana kara alamun cututtukan ciki. Mackerel kifi shine kyakkyawan tushen omega 3 polyunsaturated fatty acid wanda aka nuna don inganta alamun rashin ƙarfi. Bugu da kari, an nuna yawan shan PUFA don inganta alamun cutar Alzheimer [9] [10] [goma sha] [12] .

5. Yana inganta lafiyar zuciya da kwakwalwa

Wani binciken da aka buga a cikin American Journal of Clinical Nutrition ya nuna cewa yara masu shekaru takwas zuwa tara waɗanda suka cinye 300 g na kifi mai laushi kowane mako tsawon makonni 12 sun nuna wani ci gaba mai mahimmanci a cikin matakan triglyceride da matakan HDL cholesterol ba tare da wani mummunan tasiri a kan matakan hawan jini ba, bambancin bugun zuciya da glucose homeostasis [13] .

6. Zai iya rage haɗarin ciwon sukari

Wani binciken dabba da aka buga a cikin Nutrition da kiwon lafiya ya gano berayen masu ciwon sukari waɗanda aka ciyar da nau'ikan kifaye kamar su mackerel, sardines, shan sigari da kuma bolti sun nuna ci gaba a cikin matakan glucose na jini da na cholesterol da matakan triglyceride [14] .

7. Zai iya taimakawa wajen rage nauyi

Omega 3 polyunsaturated fatty acid yana da fa'idodi masu amfani akan kiba yana taimakawa rage yawan kitse na jiki, yana kara kuzarin lipid, yana daidaita satiety da inganta nauyin jiki [goma sha biyar] .

8. Zai iya sarrafa haɗarin ciwon nono

Beenarancin cin kifin an alakanta shi da haɗarin kamuwa da cutar sankarar mama. Wasu karatuttukan bincike sun nuna cewa shan kifin mai arzikin omega 3 fatty acid zai iya taimakawa wajen rigakafin da kuma wanzuwar cutar sankarar mama [16] .

Hadarin da ke Iya Faruwan Kifin Mackerel

Idan kana rashin lafiyan kifi, to ka guji cin mackerel. Haka kuma kifin Mackerel yana da saukin haifar da yawan cutar ta histamine, wani nau'i ne na guban abinci wanda zai iya haifar da jiri, ciwon kai da zubar fuska da jiki, gudawa da kumburin fuska da harshe. Rashin kifin da aka sanya shi a cikin firiji mara kyau ko kuma kifin da ya lalace shi ne mafi yawan dalilin yawan gubar histamine, wanda ke haifar da haɓakar ƙwayoyin cuta wanda ke ƙara haɓakar histamine a cikin kifin [17] .

Wasu nau'ikan mackerel, kamar mackerel, suna da yawa a mercury wanda ya kamata a guje shi gaba ɗaya, musamman ma mata masu ciki, uwaye masu shayarwa da yara ƙanana [18] . Mackerel ta Atlantika tana da ƙarancin mercury wanda ya sa ya zama kyakkyawan zaɓi don cin abinci [19] .

Yadda Ake Zabi Kuma Ajiye Mackerel

Zaba sabo kifin makeri wanda yake da daskararren nama da idanu masu haske da jiki mai sheki. Guji zabar kifin da ke fitar da wari mai daci ko kifi. Bayan ka sayi kayan masarufi, ka ajiye su a cikin firiji ka dafa shi cikin kwana biyu.

sauki yin burodi girke-girke na yara

Kayan girke-girke na Mackerel

Gwajin avocado tare da kyafaffen mackerel da lemun tsami

Sinadaran:

• 2 yanka burodi
• 1 kyafaffen kayan maskerel
• ½ avocado
• 1 albasa bazara, yanka
• Ime lemun tsami

Hanyar:

• Gasa burodin kuma ajiye gefe.
• Cire fatar da ƙashi daga mackerel kuma ku farfasa shi gunduwa-gunduwa.
• A nika bagarda avocado a sa a kan wainar gurasar.
• Theara mackerel kuma yayyafa albasa mai bazara akan sa.
• Matsi ruwan lemun tsami a ciki sai a yayyafa masa barkono mai ɗanɗano don ɗanɗano [ashirin] .

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin