Abincin ruwa shine nau'in abinci wanda ke haifar da karfin zuciya a tsakanin mutanen da ke cikin shekaru daban-daban. Wasu ba kawai kifi masu cin abinci ba, yayin da mafi yawancin mutane suna cin wasu nau'o'in kifaye, amma ba wasu nau'in ba. Kuma ana amfani da abinci mai yawa, cin abinci da kifi da ƙoshin kifi, masu jin dadi.
Duk da irin dandano na kanka a cikin abincin teku, tabbas ka ji labari cewa kifi ne mai kyau a gare ka.
Cutar rigakafi yana daga cikin muhimman abubuwan cin abinci. Don haka, idan kun shirya fara cin kifin, ko kuma idan kuna son shi, ga wasu muhimman abubuwa game da abincin teku da lafiyarku.
Wadanne nau'un Abincin Abincin Abinci ne?
Mutanen da suke cin abincin da ke cin abinci a yau da kullum suna da ƙananan annoba fiye da mutanen da ke cin abinci mai yawa ko abincin teku.
Kifi wanda ba harsashi ba ne wanda aka kwatanta shi a matsayin finfish domin suna da ƙumshi. Kuna iya tsammanin cewa cin ganyayyaki yana da lafiya, ko kuma gashin tsuntsaye ne kawai. Abin mamaki ne, ya bayyana cewa finfish da shellfish suna da hanyoyi masu tasiri don hana manyan cututtuka irin su bugun jini.
Masu bincike sun gano wasu halaye daban-daban tsakanin nau'o'in kaya. Kuma, ya nuna cewa kifi mai kyau, kifi da kifi, ciki har da shrimp da oysters, duk suna haɗuwa da ƙananan haɗari na ciwon jini, ciwon zuciya da ciwon daji.
Me yasa yalwar ruwa yake da lafiya?
Kuna iya tunanin abin da yake game da abincin teku wanda yake sa shi lafiya. Akwai abubuwa da yawa masu cin abincin sinadaran abincin da suke haɗuwa don ba jiki jiki mai karfi da ke yaki.
Abincin ruwa yana da ƙasa a cikin sodium kuma mai girma a cikin potassium, hade da ke taimakawa wajen magance matsalolin jini mafi kyau .
Halin ƙin jini yana taimakawa wajen ciwon bugun jini da cututtukan zuciya. Iodine, wani ma'adinai da ake buƙata don aikin lafiya na thyroid, yana bayyane a cikin cin abincin teku. Selenium, wani bangare na cin abincin kifi, wata cuta ce da ke yaki antioxidant. Abincin ruwa yana da kyau tushen furotin, wanda shine muhimmin abu a yawancin ayyukan jikinka. Bitamin B12, D, A, da kuma E suna da yawa a cikin abincin teku.
Abincin ruwa yana da wadata a wasu nau'o'in ƙwayoyin da ake kira 'masu lafiya.' Wadannan ƙwayoyin zasu taimaka kare kwakwalwa da jijiyoyi, yayin da suke hana gina ƙwayoyin cuta da cholesterol. Wadannan fats masu amfani suna bayyana azaman dogon sarkar polyunsaturated fatty acid saboda sunadarai sunadarai. Mafi yawa daga cikin sarkar mai tsabta mai tsawo a cikin abincin kifi shine omega 3 mai albarka, ciki har da alpha linolenic acid, eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA).
Kamar yadda zaku iya fadawa, akwai wasu abubuwan gina jiki da aka samo a cikin abincin kifi, kuma kowannensu yana taka muhimmiyar rawa wajen kiyaye lafiyarku.
Wace Abincin Abincin Yafi Kyauta-Gurasa, Gwangwani, ko Gishiri?
Akwai hanyoyi daban-daban na shirya da kuma adana abincin teku, kuma kana iya mamakin idan wasu sun fi yadda wasu ke da kyau fiye da sauran lokacin da ya rage rage hadarin ka.
Ya nuna cewa sabo ne, daskararre, gwangwani, har ma da albarkatun ruwa masu kyau suna da dangantaka da lafiyar lafiyar jiki. Duk da shirye-shirye daban-daban da hanyoyin adanawa, ƙwayoyin lafiya da sauran abubuwan gina jiki suna da yawa a duk waɗannan nau'o'in kifaye. Abincin abincin gwangwani shine mafi kyawun hanyar da za a iya girbe amfanin kiwon lafiya.
Amma kifaye mai laushi, duk da haka, an hade da haɗarin ƙwayar cuta da cututtukan zuciya. A gaskiya ma, kifi mai laushi, wanda shine ma'auni na cin abinci na 'belt' , an dauke shi daya daga cikin manyan masu bayar da gudummawa ga bugun jini. Wannan shi ne mahimmanci saboda kifi mai laushi, wanda yawanci aka shirya tare da gurasa mai sauƙi da ƙananan kifaye kaɗan, kuma yana da nauyi a cikin ƙwayoyi masu fashewa .
Akwai ƙananan bayanai game da shinkafa ko ƙwayar ruwa mai kyafaffen amfani. Wadannan dabarun sun haɗa da ciwon sukari da gishiri mai girma, kuma babu tabbas idan kifaye ya shirya wannan hanya yana da cikakken ƙwayoyi don samun dukiyar kiwon lafiya.
Shin cin abincin teku ne?
Akwai wasu gargadi game da matsalolin kiwon lafiya waɗanda za a iya haifarwa ta hanyar cin abincin teku. Wadannan gargadi sun fada cikin manyan sassa uku.
Kifi Raw
Mutanen da suke cin abincin teku wanda ba'a dafa shi sosai yana iya kawo hadarin rashin lafiya daga kamuwa da cuta. Aiki na dafa abinci ko abincin teku wanda ba a da kyau ba zai iya samar da rayayyun kwayoyin halittu wanda bazai cutar da kai ba idan an gama kifaye. Wadannan cututtuka an kira su a yau da kullum, wato parasites, wanda ke nufin (kasancewa a shirye su kasance masu ƙuntatawa) suna kama da tsutsotsi masu tsinke jiki. Duk da yake wannan yana da mummunan gaske, kuma rashin lafiya yana da matukar damuwa, akwai lafiya da kuma tasiri na likita har ma saboda cututtuka. Duk da haka, yana da muhimmanci a yi amfani da matakan tsabtace jiki da kuma tsabtace abincinku.
Yanayi ba su da mahimmanci ga abincin kifi, kuma zaka iya samun lafiya sosai idan ka ci naman sa, naman alade, kaza ko kowane nama wanda ba'a dafa shi sosai. Bambanci shi ne cewa mafi kusantar ku ci nama mai ban sha'awa fiye da yadda za ku ci wani nau'in nama mai kyau saboda sushi, wanda aka yi da gangan tare da kifin kifi, yana da mashahuri.
Gaba ɗaya, idan sushi ya shirya tare da kifi mai zurfi a cikin tsabta da rashin cike da yanayi ta hanyar jagorancin sushi mai hankali da mai hankali, ba mai yiwuwa ba za ku samu kamuwa da cutar ba. Yawan yawan cututtuka daga sushi yayi kadan a kwatanta da amfani da sushi a Amurka da kuma a duk faɗin duniya. Duk da haka, duk wani likita na likita zai gaya maka cewa babu cikakken tabbacin cewa albarkatun kifi mai kyau yana da lafiya kuma ba shi da ƙwayoyin microorganisms.
Rashin ciwo / Toxins
Akwai labarai mai yawa game da guba mai guba (guba) daga cin kifi. Gaba ɗaya, waɗannan sunadarai zasu iya shawo kan abincin teku wanda zai iya fitowa daga yanayi mai tsabta ko gurbata.
Yawancin lokaci, damuwa akan toxin abinci mai cin nama shine musamman a game da matakan mercury da aka gano a wasu nau'o'in kifaye.
Bambanci tsakanin toxins da cututtuka shine cewa cututtuka na iya sa ku wahala sosai da rashin lafiya, yayin da ciwon haɗari suke tarawa a hankali, yana haifar da jinkirin gina lalacewar rashin lalacewa. Duk da haka, cin abincin teku yana da ban tsoro kamar sauti. Gargaɗi da shawarwari na yau da kullum suna ba da izinin amfani da kifin da ke sama da fiye da adadin da yawancin mutane zasu ci. A gaskiya ma, an dauke shi da lafiya don ci har zuwa kifi 14 na kifi a mako daya!
Kashe Kifi
Kamar kowane abincin, idan kifi ya bar ganima, zai iya sa ka da rashin lafiya. Gaba ɗaya, cututtuka da za ku iya samu daga cin abincinsu mai lalacewa zai iya sa ku marasa lafiya fiye da cututtuka da ke hade da kifin kifi.
Zan iya ɗauka kwayoyin kifi kawai?
Kwayoyin man fetur sun zama sanannun idan an gano cewa man fetur na abincin teku yana da muhimmanci ga lafiyar ku. Seafood yana da wadata a yawancin omega 3 mai albarka. Wadannan man suna da wasu muhimman ayyuka, baya ga rigakafin cututtuka da cututtukan zuciya. Hanyoyin da suke da ita a cikin kifi suna kuma inganta ci gaba da kwakwalwar ƙwararrun jariri, kuma an haɗa su da IQ mafi girma.
Duk da haka, idan kuna so ku sami amfani da man fetur, nazarin ya nuna cewa ƙwayoyin mai na kifi ne kawai bazai iya samar da irin wannan amfãni ba kamar yadda yake cin cin abincin teku. Akwai wasu abubuwa masu dacewa a cikin abincin teku wanda ba a yi daidai ba a kari ko nau'in kwaya.
Duk da haka, babu cututtuka masu haɗari da suka hada da abincin man fetur, kuma akwai ƙananan amfani. To, idan ba za ku iya tsayawa kifaye ba, amma kuna son gwada amfanin gonar kifaye, kuna iya samun karamin amfani ta amfani da kari.
Kalma Daga
Abincin ruwa, ciki har da sabo da aka kama da kifaye, fishfish da kifi na kifi suna da alaka da halayen kiwon lafiya da kuma wasu hadari. Bugu da ƙari, amfanin da ake amfani da shi a kai a kai a kai shi ne rashin rashin amfani. Idan ba ka son dukan nau'o'in abincin teku, zaka iya girbin amfanin lafiyar kifaye ta hanyar cin abin da kake so.
Yin ƙananan canje-canje a cikin abincinka zai iya rage yiwuwar hadarin ka. Abincin na Rumunin , wanda ya ƙunshi cin abincin teku, yana daya daga cikin mafi yawan abincin da za a dauka idan ya dace da rigakafi.
> Sources:
> Kifi, Rum na tushen n-3 PUFA: Abubuwan da ba za su iya ƙayyade amfani ba, Gil A, Gil F, Br J Nutr. 2015 Apr 113 Suppl 2: S58-67
> Amfanin kifi ko omega-3 acid mai yawa: fiye da jimlar dukkan sassa? Kiefte-de Jong JC, Chowdhury R, Franco OH, Eur J Epidemiol. 2012 Dec, 27 (12): 891-4. Doi: 10.1007 / s10654-012-9757-8
> Binciken FDA na 2014 na kifi na kasuwanci: abubuwan da ake amfani dasu don inganta shiryarwa na abinci, McGuire J, Kaplan J, Lapolla J, Kleiner R, Nutr J. 2016 Jul 13; 15 (1): 66. Doi: 10.1186 / s12937-016-0182-9.