Ma'adin kifi shine tushen albarkatun omega-3 wanda zai iya taimakawa wajen taimaka wa wasu yanayin da ke hade da ciwon sikila na polycystic (PCOS).
Nazarin ya nuna man fetur na iya rage cholesterol, triglycerides da cutar karfin jini, rage rashin dama don ciwon zuciya, bugun jini, ko wani abin da ya faru na zuciya. Wannan yana da mahimmanci saboda karuwar ƙwayar cututtukan zuciya dake cikin mata da PCOS.
Bugu da ƙari, an nuna man fetur don saurin jinƙai na zamani, taimakawa cikin asarar nauyi, rage haɓakar insulin da kuma inganta yanayi, kuma yana iya taimakawa wajen hana yaduwa a wasu mata.
Menene Kifi Kifi?
An adana a cikin kitsen kifi mai sanyi, kifin kifi shine omega-3 mai fatalwa wanda yake da arziki a cikin eicosapentaeno acid (EPA) da kuma docosahexaenoic acid (DHA).
EPA da DHA suna da mahimmanci mai mahimmanci cewa jiki ba zai iya samarwa ba kuma zai iya zo ne kawai daga abincin abinci ko kari. Wadannan mahimman albarkatun sun zama wani ɓangare na tantanin halitta a cikin jiki kuma su ne ginin gida don hormones da ke tsara jini jini da kuma kumburi.
Daga Balance
Abincin na yau da kullum na Amurka ya nuna rashin ciwo a cikin ƙwayar omega-3, yayin da ya kasance mai nauyi a kan fatatsan omega-6, wani mai ƙwayar da aka yi da polyunsaturated. Omega-6s an samo su ne a cikin kayan lambu wanda ake amfani dashi a cikin kayan da aka yi da gauraye da abinci.
A sakamakon wannan yalwar omega-6 a cikin cin abinci na Yammacin, yawancin omega-6 zuwa omega-3 fats ba shi da daidaituwa.
Yanayin tsari shine a kusa da 4 zuwa 1, amma Amurkawa sukan cinye sau 15 more omega-6 fiye da fatatti-3.
Mata tare da PCOS ya kamata su rage yawan amfani da omega-6 yayin kara yawan omega-3.
Ƙara Kwayar Kifi ga Abincin ku
Don samun lafiyar lafiyar omega-3 mai kifi a cikin abincin ku kuma inganta omega-6 zuwa omega-3, za ku iya daukar nauyin kifi ko kawai ku ci kifaye.
Ƙungiyar Zuciya ta Amurka ta bada shawarar yin cin abinci guda biyu na kifin ruwan sanyi a mako guda.
Mackerel, tuna, kifi, tsumburai, tsirrai, bluefish, anchovy, sardines, herring, trout, da menhaden suna da mahimmanci a cikin omega-3 maida acid, suna bayar da kimanin nau'in kilo 1 na magunguna masu mahimmanci a kowane nau'i na nama guda 3.5. Tabbatar da shirya su gurasa ko dafa - ba soyayyen - don adana amfanin su.
Samun Kayan Kayan Kifi
Kwayar kifi yana da lafiya kuma an dakatar da shi sosai ga mafi yawan mutane, ciki har da masu juna biyu ciki da masu shayarwa a lokacin da aka ɗauke su a ƙananan ƙwayoyi (kasa da 3 grams a kowace rana).
A halin yanzu babu adadin yawan adadin da aka ba da shawarar yau da kullum ga matan aure. Duk da haka, Cibiyoyin Kula da Lafiya ta Duniya sun nuna cewa binciken da aka bayar na samar da man fetur na yanzu yana iya taimakawa ga yanayi mai yawa:
- High triglycerides: 1 zuwa 4 grams kowace rana
- Ƙin jini: 4 grams kowace rana
- Tsayar da rashin kwanciyar hankali a cikin mata tare da ciwon antibody phospholipid da kuma tarihin rashin zubar da ciki: 5.1 grams na kifi a kowace rana tare da 1.5 EPA: DHA rabo.
- Halin lokacin menstrual: a kowace rana na EPA 1080 MG da DHA 720 MG.
- Rashin hasara: yin aiki na yau da kullum na 2 zuwa 7 ogancin kifaye dauke da kimanin 3.65 grams omega-3 acid fat
- Damawa: 9.6 grams kowace rana tare da magungunan antidepressants
Lokacin shan man fetur na man fetur, wasu mutane na iya shawo kan illa masu tasiri, kamar su burin kifi. Samun kifin mai da abinci ko adana kayan haɓaka a cikin injin daskarewa zai taimaka wajen hana wannan.
Yi magana da likitanku
Kafin karɓar man fetur, ya kamata ka yi magana da likitanka don sanin idan karin abin da yake daidai a gare ku da kuma yadda za ku karɓa.
Marasa lafiya da ke kan jini kamar yadda aspirin, lovenox, coumadin ko hebarin, bai kamata ya dauki man fetur ba kamar yadda zai kara hawan jini.
Magunguna suna shan magani don cutar hawan jini ya kamata su yi amfani da hankali lokacin da cin kifin kiɗa kamar yadda hade zai iya rage yawan jini.
Kwayoyin maganin haihuwar haihuwa na iya tsoma baki tare da rage yawan abincin man fetur da mata ya kamata ya yi amfani da hankali lokacin hada wadannan kwayoyi.
Kada ku dauki nauyin kifin man fetur idan kun kasance masu rashin lafiyar kifi.
Sources:
Kifi Kifi. Yanar Gizo na Medline Plus. https://www.nlm.nih.gov/medlineplus/druginfo/natural/993.html.
Kifi da Omega-3 Fatty Acids. American Heart Association website. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.Vp6kJks3_PA.