Na tabbata kun ga wannan shawarar: "Ku ci kifi - yana da lafiya-lafiya!" Amma ta yaya za ku sami wadancan muhimman sha'anin kiwon lafiya idan kuna shan rashin lafiyar kifin ?
Amfanin lafiya mai kyau na kifi a cikin man fetur. Ƙungiyar Zuciya ta Amirka ta bada shawarar amfani da nau'o'in nau'i biyu na mai-mai-omega-3 - DHA (docosahexaenoic acid) da kuma EPA (eicosapentaenoic acid) - wanda aka samo shi a cikin ƙananan maɗaukaka a cikin kifi mai kifi irin su herring, trout, da sardines.
Mutanen da ba su cin kifi saboda sauƙi mai sauƙi suna da zaɓi na daukar nauyin man fetur 3-kifi.
Amma ga mutanen da ke fama da kifi, wannan bazai zama wani zaɓi ba, ko da yake bincike da likita sun haɗu.
Alal misali, ƙananan binciken da ya shafi mutane shida waɗanda ke fama da rashin lafiya ga ƙaddaraccen kifi sun tabbatar da cewa mutanen suna kula da abincin man fetur ba tare da wani abin da ya faru ba.
Duk da haka, rahoton rahoto a cikin littattafan likita da ke dauke da mace wanda ke dauke da alamar abincin da ake rubutu a cikin teku ya gano cewa ta sha wahala daga alamun rashin lafiya mai tsanani - kumburi, rashin ƙarfi na numfashi da kuma kirji - bayan da ya dauki kwayoyin man fetur. Ta bayyanar cututtuka ta ɓace a cikin kwanaki biyar na fitar da mai kifi, wanda ta yi bayan tafiya zuwa ɗakin gaggawa.
Yawancin masu yin amfani da man fetur suna yin shawara akan cinye kwayoyin cutar idan kuna shan damuwa da kifaye. Abin farin ciki, wa] anda ke fama da kifaye suna da sauran za ~ u ~~ ukin su samun albarkatun mai-omega-3.
Yadda za a samu Omega-3s Idan Kayi Kisa ga Kifi
Yawancin zaɓuɓɓuka masu cin ganyayyaki sun wanzu don karin abubuwan omega-3. Wadannan sun hada da man fetur flaxseed, hemp man, da algae.
Duk da haka, ya kamata ka sani cewa jikin mutum baya amfani da albarkatun omega-3 a tsire-tsire kamar yadda suke a cikin abincin teku. Abubuwan da ake amfani da Micro-algae, kamar spirulina , ana ganin su ne mafi mahimman hanyoyin DHA, wanda jiki zai iya canza zuwa EPA.
Idan likita ya bada shawara ga karin abubuwan omega-3 don kowane dalili, ya kamata ka ambaci lafiyar kifi da kike tambaya idan ta dauki kayan cin ganyayyaki daidai da dalilanka.
Alal misali, ta iya bayar da shawarar wani nau'i mai mahimmanci na omega-3, mai yiwuwa yana so ya gyara samfurinka na likita, ko kuma ta iya ba da shawara cewa ka daidaita abincinka don haɗawa da wasu abincin da ke da kyau a cikin waɗannan fatty acid.
Karin abinci: Karanta Label ɗinku
Ƙari da yawa, abincin da ba a yaduwa ba ne kawai suna haɗaka kamar haɗakar da ƙwayar omega-3. A duk lokacin da ka ga wannan da'awar a kan kunshin, karanta lakabin a hankali don tabbatar da cewa tushen tushen omega-3 a cikin abincin ba kifi bane. Abincin da ake amfani da shi a wannan hanya sun hada da margarine, hatsi, da juices.
Sources:
> David BC et al. Samun Hanyoyin Mafi Girma Mahimmancin Acid a Tsarkakewa: Ilimin Lantarki da Kwarewar Yanzu. American Journal of Clinical Nutrition. Satumba 2003. 78 (3): 640S-646S. 17 Mayu 2008.
> Howard-Thompson A et al. Flushing da pruritus sakandare zuwa takardar kifin kifin man fetur da ke ciwo a cikin mai haƙuri da rashin lafiyar kifi. International Journal of Clinical Pharmacy. 2014 Dec, 36 (6): 1126-9.
> Mark BJ et al. Shin man fetur na kariyar da lafiya a cikin marasa lafiya masu ciwo da kifi? Allergy da Asthma Ayyuka. 2008 Sep-Oct; 29 (5): 528-9.
> Surette, ME et al. Kimiyya Bayan Omega-3 Fatty Acids. Ƙungiyar Ƙungiyar Magunguna ta Kanada Jan. 2008. 178 (2): 177-80.
> Van Horn, L et al. Evidence ga rigakafin abinci da jiyya na cututtukan zuciya. Jaridar Cibiyar Dietetic American. Feb. 2008. 108 (2): 287-331.