9 Fa'idodin da ke Goyan bayan Kodin na Kodin

Wadatacce

• 1. Mai yawa a Vitamin A da D
• 2. Zai Iya Rage Kumburi
• 3. Zai Iya Inganta Lafiyar Kashi
• 4. Zai Iya Rage Ciwon Hadin gwiwa da Inganta Ciwon cututtukan Rheumatoid
• 5. Iya Tallafawa Ido
• 6. Zai Iya Rage Haɗarin Cututtukan Zuciya
• 7. Iya Inganta Alamomin Damuwa da Bacin rai
• 8. Zan Iya Taimakawa Ciwon ciki da Ciwan uta
• 9. Sauƙi don toara a cikin Abincin ku
• Layin .asa

Man kwayar hanta nau'ikan kari ne na mai.

Kamar man kifi na yau da kullun, yana da yawa a cikin ƙwayoyin mai na omega-3, waɗanda ke da alaƙa da fa'idodin kiwon lafiya da yawa, gami da rage kumburi da ƙananan hawan jini (1, 2)

Hakanan yana dauke da bitamin A da D, dukkansu suna samar da wasu fa'idodi masu yawa ga lafiya.

Anan akwai fa'idodi masu goyan baya na kimiya na kodin na hanta.

1. Mai yawa a Vitamin A da D

Yawancin mai na hanta ana cirewa ne daga hanta na ƙirar Atlantic.

An yi amfani da man hanta na Cod tsawon ƙarni don magance ciwon haɗin gwiwa da magance rickets, cutar da ke haifar da ƙasusuwa masu rauni ga yara ().

Kodayake man alade na hanta shine mai mai na kifin, ya sha bamban da mai na yau da kullun.

Ana fitar da man kifi na yau da kullun daga nau'in kifin mai mai kamar tuna, herring, anchovies da mackerel, yayin da ake cire man hanta daga hantar kodin.

Hanta yana da wadataccen bitamin mai narkewa kamar bitamin A da D, wanda ke bashi ingantaccen bayanin gina jiki.

Teaspoonaya daga cikin cokali (5 ml) na ƙwayoyin hanta na kwayar yana samar da waɗannan masu zuwa (4):

• Calories: 40
• Kitse: 4.5 gram
• Omega-3 mai guba: 890 mg
• Kayan mai mai cikakke: Giram 2.1
• Kitsen mai: Gram 1
• Abincin mai narkewa: Gram 1
• Vitamin A: 90% na RDI
• Vitamin D: 113% na RDI

Man hanta na ƙwaya yana da ƙoshin lafiya, tare da karamin cokali ɗaya wanda ke ba da kashi 90% na bukatunku na yau da kullun don bitamin A da 113% na bukatunku na yau da kullun don bitamin D.

Vitamin A yana da matsayi da yawa a jiki, haɗe da kiyaye lafiyayyun idanu, aikin kwakwalwa da fata (,).

Man kwayar hanta shima ɗayan mafi kyawun tushen abinci ne na bitamin D, wanda ke da muhimmiyar rawa wajen kiyaye ƙashi mai ƙoshin lafiya ta hanyar daidaita shan alli ().

Man kwayar hanta na da matukar gina jiki kuma yana samar da kusan duk bukatun ku na yau da kullun don bitamin A da D.

2. Zai Iya Rage Kumburi

Kumburi tsari ne na halitta wanda ke taimakawa jiki yaƙar cututtuka da warkar da rauni.

Abin takaici, a wasu yanayi, kumburi na iya ci gaba a ƙananan matakin na dogon lokaci.

An san wannan azaman kumburi na yau da kullun, wanda yake da lahani kuma yana iya ƙara haɗarin hawan jini da cututtuka da yawa, kamar cututtukan zuciya (,,).

Omega 3-fatty acid a cikin kodin mai hanta na iya rage kumburi na kullum ta hanyar kawar da sunadaran da ke inganta ta. Wadannan sun hada da TNF-α, IL-1 da IL-6 (1).

Man kwayar hanta shima yana dauke da bitamin A da D, wadanda suke da karfin antioxidants. Zasu iya rage kumburi ta hanyar ɗaurewa da kuma raba abubuwa masu cutarwa (,).

Abin sha'awa shine, karatun kuma ya nuna cewa mutanen da basu da ƙarancin bitamin A da D suna cikin haɗarin haɗarin ciwon kumburi na (,,).

Omega-3 fatty acid a cikin kodin mai hanta na iya taimakawa wajen kawar da sunadarai da ke inganta ƙonewa na yau da kullun. Man kwayar hanta shima babban tushen bitamin ne A da D, duka biyun suna da kayan antioxidant.

3. Zai Iya Inganta Lafiyar Kashi

Yana da mahimmanci mai mahimmanci don kiyaye ƙashin lafiya yayin da kuka tsufa.

Wannan saboda ka fara rasa kasusuwa bayan shekaru 30. Wannan na iya haifar da karaya daga baya a rayuwa, musamman ma mata bayan sun gama al'ada (, 17,).

Man kwayar hanta babban tushen abinci ne na bitamin D kuma yana iya rage ƙashin ƙashi mai nasaba da shekaru. Wancan ne saboda yana taimakawa jikinka ya sha alli, wanda shine mahimmin ma'adinai don ƙashi mai ƙarfi, daga hanji (,).

A zahiri, karatuttukan na nuna cewa yayin haɗuwa da abinci mai cike da alli, shan ƙarin bitamin D kamar mai ƙoshin hanta na iya rage ɓarkewar kashi tsakanin manya da ƙarfafa ƙasusuwa masu rauni a cikin yara (, 21,).

Samun isashshen bitamin D daga abinci da kari kamar mai na hanta yana da mahimmanci musamman ga mutanen da ke rayuwa nesa da mahaɗiya, a fatarsu ba ta samun isasshen hasken rana don haɗa bitamin D har tsawon watanni shida na shekara ().

Man kwayar hanta na da wadataccen bitamin D, wanda ke taimakawa tare da riƙe kasusuwa masu ƙarfi da lafiya. Yana da mahimmanci musamman ga mutanen da ke zaune nesa da mahaɗan makamashi.

4. Zai Iya Rage Ciwon Hadin gwiwa da Inganta Ciwon cututtukan Rheumatoid

Rheumatoid amosanin gabbai cuta ce ta autoimmune wacce ke lalata lalacewar gidajen abinci.

A halin yanzu babu magani don maganin cututtukan zuciya, amma karatu ya nuna cewa man hanta na iya rage ciwon haɗin gwiwa da haɓaka alamun cututtukan cututtukan zuciya kamar taurin gwiwa da kumburi (,).

A cikin wani binciken, mutane 43 sun dauki kwayar gram 1 na man hanta kullum na tsawon watanni uku. Sun same shi ya rage alamun bayyanar cututtukan arthritis, kamar taurin kai, ciwo da kumburi ().

A wani binciken da aka yi a cikin mutane 58, masu bincike sun bincika idan shan kodin na hanta zai rage zafi daga cututtukan rheumatoid don isa ga marasa lafiya rage amfani da magungunan anti-inflammatory.

A ƙarshen binciken, kashi 39% na mutanen da suka sha man hanta mai ƙoshin lafiya sun rage amfani da maganin anti-inflammatory akan 30% ().

An yi imanin cewa omega-3 fatty acid a cikin mai ƙwanƙolin ƙira na iya taimakawa rage ƙonewa a cikin gidajen kuma kare kariya daga lalacewa ().

Godiya ga ikon man hanta na rage kumburi, yana iya taimakawa rage ciwon haɗin gwiwa ga waɗanda ke fama da cututtukan zuciya na rheumatoid.

5. Iya Tallafawa Ido

Rashin hangen nesa babbar matsala ce ta kiwon lafiya, wanda ke shafar sama da mutane miliyan 285 a duk duniya ().

Akwai dalilai da yawa da yasa mutane suka rasa ganinsu, amma biyu daga cikin abubuwan da ke haifar da cutar sune glaucoma da lalatawar shekaru (AMD).

Duk waɗannan cututtukan na iya haifar da ciwan kumburi.

Koyaya, an nuna omega-3 fatty acid da bitamin A a cikin kodin mai hanta don kare kan cututtukan ido da ke haifar da kumburi (,).

Karatuttukan dabbobi sun gano cewa asid mai yawan omega-3 yana rage abubuwan dake tattare da cutar ta glaucoma, kamar matsa lamba ido da cutar jijiya (,,).

A wani binciken kuma a cikin mutane 666, masu bincike sun gano wadanda suka ci mafi yawan kitsen mai na omega-3 suna da kasada 17% na farkon AMD da kuma kasada 41% na karshen AMD ().

Bugu da ƙari, abincin da ke cike da bitamin A na iya rage haɗarin cutar glaucoma da AMD, idan aka kwatanta da abincin da ke ƙasa da bitamin A (,).

A wani binciken da aka yi a cikin mutane 3,502 masu shekaru 55 zuwa sama, masu bincike sun gano cewa mutanen da suka fi yawan bitamin A suna da haɗarin cutar glaucoma sosai fiye da waɗanda suka ci mafi ƙarancin bitamin A ().

Kodayake bitamin A na da kyau ga lafiyar ido, amma ba a ba da shawarar a sha allurai masu yawa, saboda yana iya haifar da cutar bitamin A.

Man kwayar hanta babban tushe ne na omega-3 da bitamin A, duka waɗannan na iya kare kariya daga hangen nesa daga cututtukan ido masu kumburi kamar glaucoma da lalacewar macular mai lalacewa (AMD).

6. Zai Iya Rage Haɗarin Cututtukan Zuciya

Ciwon zuciya shine babban dalilin mutuwa a duk duniya, wanda ke shafar sama da mutane miliyan 17.5 kowace shekara ().

Nazarin ya nuna mutanen da ke cin kifi akai-akai suna da kasada mafi girma na cututtukan zuciya. Ana iya alakanta wannan tasirin da omega-3 fatty acid abun ciki (,).

Omega-3s an nuna yana da fa'idodi da yawa ga zuciyar ku, gami da:

• Rage triglycerides: Omega-3 fatty acid a cikin kodin mai hanta na iya rage triglycerides na jini da 15-30% (,,).
• Ragewan jini: Yawancin karatu sun gano cewa omega-3 fatty acids na iya rage hawan jini, musamman a cikin mutanen da ke da hawan jini da kuma babban cholesterol (2, 39).
• HDara yawan cholesterol na HDL: Omega-3 fatty acid a cikin kodin mai hanta na iya tayar da HDL cholesterol mai kyau, wanda ke da alaƙa da ƙananan haɗarin cututtukan zuciya (,).
• Hana plaque samuwar: Nazarin dabba ya gano cewa man kwayar hanta na iya rage haɗarin alamun rubutu da ke cikin jijiyoyin jini. Ginin allo zai iya takaita jijiyoyin jini ya haifar da bugun zuciya ko bugun jini (,).

Duk da yake shan ƙarin mai na man kifi kamar ƙwayoyin hanta na may na iya rage haɗarin kamuwa da cututtukan zuciya, akwai ƙaramin shaida cewa zai iya hana cututtukan zuciya ko shanyewar jiki ().

Abin baƙin cikin shine, ƙananan binciken sun yi nazari na musamman game da haɗin man alade na hanta da cututtukan zuciya, kamar yadda yawancin karatu ke rarraba mai ƙwanƙwasa ƙwayar azaman man kifi na yau da kullun.

Don haka, ana buƙatar ƙarin takamaiman bincike game da ƙwayoyin hanta na ƙwayoyin cuta da abubuwan haɗarin cututtukan zuciya don tabbatar da haɗin kai tsakanin su biyun.

Man hanta na ƙwaya na iya taimakawa rage abubuwan haɗarin cututtukan zuciya. Ana buƙatar karatu musamman kan man alade na hanta da abubuwan haɗarin cututtukan zuciya, saboda yawancin karatun rukuni na man alade na hanta tare da mai na yau da kullun.

7. Iya Inganta Alamomin Damuwa da Bacin rai

Tashin hankali da damuwa sune cututtuka na yau da kullun waɗanda suka haɗu sama da mutane miliyan 615 a duk duniya ().

Abin sha'awa, nazarin yana ba da shawarar cewa akwai hanyar haɗi tsakanin ciwan kumburi da damuwa da damuwa (,) Yawancin karatu sun gano cewa omega-3 fatty acid a cikin kodin na hanta na iya rage kumburi da rage alamun alamun damuwa da damuwa (,).

Babban binciken da ya hada da mutane 21,835 sun gano cewa mutanen da suka sha man hanta a kai a kai suna da karancin alamun rashin ci gaba ko kuma hade da damuwa ().

Koyaya, yayin da omega-3 acid mai ya taimaka rage alamun alamun damuwa da damuwa, tasirin su gaba ɗaya yana da ƙarami.

A cikin nazarin nazarin 26 ciki har da mutane 1,478, abubuwan omega-3 sun fi tasiri sosai fiye da placebos a rage alamun alamun damuwa da damuwa ().

Bugu da ƙari, yawancin karatu kuma sun sami hanyar haɗi tsakanin haɓakar jini na bitamin D da rage alamun alamun damuwa (,).

Ta yaya yake rage alamun cututtukan ciki har yanzu ba a sani ba, amma wasu nazarin suna ba da shawarar cewa bitamin D zai iya ɗaure ga masu karɓa a cikin kwakwalwa kuma ya ƙarfafa sakin halaye masu haɓaka yanayi kamar serotonin (,,).

Omega-3 fatty acid da bitamin D a cikin ƙwayar hanta na ƙira na iya taimakawa rage alamun alamun damuwa da damuwa, amma ana buƙatar ƙarin karatu.

8. Zan Iya Taimakawa Ciwon ciki da Ciwan uta

Ulce ƙananan ƙananan hutu ne a cikin rufin ciki ko hanji. Suna iya haifar da alamun alamun tashin zuciya, ciwon ciki na sama da rashin jin daɗi.

Sau da yawa ana haifar da su ta hanyar cututtukan ƙwayoyin cuta, shan sigari, yawan amfani da magungunan ƙwayoyin kumburi ko yawan acid a ciki ().

Nazarin dabba ya nuna cewa man hanta na ƙira na iya taimakawa wajen magance ulcers, musamman a cikin ciki da hanji.

A cikin wani binciken dabba, masu bincike sun gano cewa ƙananan da yawa na ƙwayoyin hanta sun taimaka warkar da ulce a cikin ciki da hanji ().

Wani binciken dabba ya gano cewa kwayar cutar hanta ta danne kwayoyin halittar da ke hade da kumburin hanji da rage kumburi da ulceration a cikin hanji ().

Duk da yake amfani da kodin na hanta don taimakawa warkar da ulce yana da alamar rahama, ana buƙatar ƙarin karatu a cikin mutane don bayar da shawarwari bayyananne.

Man kwayar hanta na iya taimakawa wajen magance ulcers a cikin ciki da hanji, amma ana buƙatar ƙarin nazarin ɗan adam kafin yin shawarwari.

9. Sauƙi don toara a cikin Abincin ku

Man kwayar hanta mai sauƙi ne mai sauƙi don ƙarawa zuwa abincinku. Ya zo a cikin siffofi da yawa, amma siffofin ruwa da kwantena sune mafi yawanci.

Babu wasu jagororin da aka saita don cin man hanta, saboda haka yawancin shawarwari suna dogara ne akan matakan cin abinci mai lafiya na omega-3 fatty acid, bitamin A da D.

Kashi na yau da kullun galibi cokali 1-2 ne, amma shan cokali ɗaya a rana mafi aminci. Ba a ba da shawarar mafi yawan allurai ba, saboda suna haifar da yawan cin bitamin A ().

Kodayake man kodin yana da lafiya ƙwarai, wasu mutane suna buƙatar yin taka-tsantsan game da cin abincinsu tunda man ƙwarin na hanta na iya zama kamar mai sirrin jini.

Don haka sai a bincika likitanka kafin ka sha man hanta idan ka sha hawan jini ko magungunan rage jini.

Hakanan, mata masu juna biyu ya kamata su duba likitansu kafin su sha, saboda yawan bitamin A na iya haifar da illa ga jaririn.

Man kwayar hanta yana da sauƙin ƙarawa zuwa abincinku. Tsaya tare da shawarar da aka bada shawara, saboda yawan man hanta na iya zama cutarwa.

Layin .asa

Man kwayar hanta nau'ikan nau'ikan ƙarin mai ne na ƙoshin lafiya. Yana da matukar dacewa kuma yana ƙunshe da babban haɗin mai mai omega-3, bitamin A da bitamin D.

Man kwayar hanta na iya ba ku fa'idodin kiwon lafiya kamar ƙasusuwa masu ƙarfi, rage kumburi da raunin haɗin gwiwa ga waɗanda ke fama da cututtukan zuciya na rheumatoid.

Idan kana son gwada kari, wani kaso na yau da kullun shine 1-2 na karamin cokalin mai na hanta a kowace rana. Hakanan zaka iya gwada nau'in capsule.

Idan kuna gwagwarmaya da ɗanɗano mai kifi na kowane ɗayan, gwada ɗaukar shi a cikin komai a ciki kafin cin abincin ku na farko ko tare da sian shan ruwa.