Kun ji cewa ku ci karin kifi saboda yana da kyau ga zuciyarku. Amma zaka iya damuwa game da mercury da wasu masu gurbatawa. Mene ne mai karfin lafiyar jiki ya yi? Ga ƙananan raguwa a kan kifi: nawa ne za ku ci, yadda za ku kauce wa mercury da sauran sauran gubobi kuma ko yakamata ku karbi karin man fetur.
Kifi don Zuciya Lafiya
Miki ko kifi "kifi" irin su salmon, tuna, mackerel, da sardines sune mahimmanci mai kyau na kadarar omega-3.
Bincike ya nuna cewa omega-3s na iya rage ƙananan fuska, jinkirta ƙuƙwalwar launi a cikin arteries, da kuma rage hadarin cututtukan zuciya na mutanen da ke fama da cututtukan zuciya.
Shin Adadin Omega-3 kamar Kifi?
Omega-3s wani nau'i ne na musamman na gina jiki wanda aka sani da "mahimmanci," ma'anar cewa dole ne ka sami su daga abinci ko kwaya kari. Jikin jikinka ba zai iya yin gina jiki daga wasu ƙwayoyi, carbohydrates, ko sunadarai ba. Omega-3s ba sabawa ba ne a cikin abincin da muke ci kuma ana samun mafi yawa a cikin kifaye da kifi.
Idan ba ku ji dadin kifi ba, za ku iya fita don ƙarin . Duk da yake yana da mafi kyawun samun kayan abinci daga abinci, yana da kyau a samu man fetur a cikin abincinku fiye da. Idan wannan yana nufin karɓar ƙarin, je zuwa gare shi (amma tuntuɓi likitan ku da farko!). Binciken na yanzu yana nuna cewa suna da kyau a gare ku a matsayin kayan abinci.
Nawa Omega-3 Ina Bukata?
Ƙungiyar Zuciya ta Amirka ta bada shawarar cin kifi sau biyu a mako.
Idan kuna shan karin ko samun omega-3 ta abinci mai karfi, to sai ku harbe 500 mg a kowace rana-daidai da nau'i biyu na mai kifi a mako. Tuntuɓi likita kafin fara wannan ko wani ƙarin. Wasu magunguna, irin su beta-blockers , masu rarrabe jini , da diuretics zasu iya hulɗa da man fetur.
Bayan da kifaye da kifi, akwai nau'o'in omega-3s masu tsire-tsire. Alal misali, kintsin walnuts, wani tablespoon na canola man a kan salatin ko wani tablespoon na kasa flaxseed a kan karin kumallo hatsi duk wata hanya mai kyau don samun omega-3s a cikin abincinku.
Mercury a Kifi
Mercury wani abu ne na halitta, amma har ila yau shi ma wani abu ne na gurbatacce. Da yawa, yin amfani da mercury zai iya haifar da matsalolin neurological. Dukan kifaye da kaya suna dauke da adadin mercury. Saboda haka, yayin da ba zai yiwu a guje wa mercury gaba daya ba lokacin cin kifi da abincin teku, zaka iya yin zabi mai zurfi. Masana sun bayar da shawarar yin guje wa kifaye tare da matakan da ake yi na mercury (musamman idan kai mace ce mai ciki, mai yalwa ko wanda zai iya zama ciki ko yaro), da kuma cin kifi-samfurin mercury da kifi.
| Low-Mercury Kifi | Babban Kifi na Mercury |
| Kwafe, gurasar tunawa da gwangwani, kifi, da pollock | King mackerel, shark, swordfish, da tilefish |
| Sardines da anchovies | Albacore tuna yana da fiye da mercury fiye da tuna tunawa. |
Kamar yadda yake tare da sauran dabbobin dabba, abincin kifi zai iya samun ƙarin kwari: dioxins da polychlorinated biphenyls (PCBs), kodayake masu bincike na abinci mai gina jiki sun yarda cewa amfanin cin kifi da abincin kifi baya da wani haɗari na PCB da za ku iya cinye.
Cin Ciki A lokacin Ciki
EPA da FDA sun gabatar da rahoto a shekara ta 2014 suna nuna cewa wadannan kungiyoyi guda uku sun ci ƙananan kifin mercury: matan da suke ciki da masu shayarwa, mata da za su yi juna biyu, yara matasa. Sun gano cewa mata masu ciki ba su cin kifaye masu yawa ba saboda haka basu samun isassun abubuwan omega-3 da suke da muhimmanci ga bunkasa kwakwalwa ba. Rahoton EPA-FDA na bada shawara ga matan da suke ciki su ci a tsakanin makonni 8 zuwa 12 na kifi mai zurfi a kowane mako.
Wild vs. Farmed Salmon
Akwai rikice-rikice mai yawa game da kifin daji da kifi, musamman salmon. Kifi na kifi ya bada sanarwar cewa kifin daji, irin su ganyayyaki na Atlantic, basu da gurbin cutar PCB fiye da takwarorinsu na noma.
Masu ba da tallafi ga kifayen kifi, musamman ma naman kifi na Pacific, lura da cewa kudancin kifi yana da yawa kuma wani lokaci DHA da EPA omega-3s fiye da namun kifi.
A matsayin mai siye, yana da muhimmanci a san cewa ko da wadannan ikirarin na iya canzawa kamar yadda aka yi noma da masu kifi na kifi canza hanyoyin da suke ciyarwa da tattara don saduwa da buƙatun mai bukata. Daga karshe, amfanin amfanin gonaki da kifaye na ƙetare hadarin idan ya zo don kare lafiyarka.
> Sources:
> Shawarar EPA-FDA a kan Mercury a Kifi da Shellfish
> Rahoton Kimiyya na Kwamitin Shawarar Shawara ta Gida ta 2015, Shafin E-2.38.
> Harris, W., et al. Daidaita sakamakon sakamakon kifaye da man fetur na man fetur a kan nau'in m3 mai yalwa da kwayoyin jini da ƙwayoyin plasma phospholipids. American Journal of Clinical Nutrition, Vol. 86, No. 6, 1621-1625, Disamba 2007.
> Massaro M., et al. Omega-3 acid m, ƙonewa, da kuma angiogenesis: abubuwan da ke tattare da magungunan kifaye da kifi. Cell Mol Biol. 2010 Feb 25, 56 (1): 59-82.
> Mazaffarian, D. et al. Kifi, Cutar, da Lafiya na Lafiya: Shirya Risks da Amfanin JAMA. 2006; 296 (15): 1885-1899.
> Sacks, F. "Ka tambayi Masanin" Harvard School of Health.
> Abin da Kayi Bukatar Sanin Game da Mercury a Kifi da Shellfish. Hukumar Kariya ta Yankin Muhalli. EPA Factsheet.