Tambayi Likitan Abinci: Amfanin Ƙarin Man Kifi vs Cin Kifi

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Q: Shin amfanin kariyar man kifi daidai yake da cin kifi? Me game da man flaxseed; hakan yayi kyau?

A: Amfanin kiwon lafiya na shan abubuwan da ake samu na mai kifi iri ɗaya ne da abin da kuke samu daga cin mahimman fatty acid a cikin kifi. A cewar wani bincike da aka yi a shekara ta 2007 da fitaccen masanin omega-3 na duniya Dokta Bill Harris ya yi, jikinka na shakkun kitse guda biyu masu lafiya (EPA da DHA) da ake samu a cikin kifin mai kitse da kuma kayan abincin kifin iri iri, ba tare da la’akari da yadda ake samun su ba. (cin abinci vs. kari). Wannan babban labari ne ga mutanen da basa son kifi ko basa cin kifi mai yawa.

Flaxseed, a gefe guda, labarin daban ne. Fat din omega-3 da ake samu a cikin flaxseed, alpha-linolenic acid (ALA), an san shi da gajeriyar sarkar mai omega-3, yayin da sauran kitsen omega-3 kamar EPA da DHA (ba zan haifa muku da sunayensu na kimiyya ba. ) su ne dogayen sarkar omega-3. Ana samun EPA da DHA a cikin kifin mai kamar salmon kuma a cikin kariyar mai na kifi. Yayin da shi shine mai yuwuwar canza ALA zuwa EPA, wannan jujjuyawar cikin jiki ba ta da inganci kuma tana tare da shingayen hanyoyi. Kuma bisa ga sabon bincike, da gaske ba zai yiwu a canza ALA zuwa maɗaurin DHA mafi tsayi ba.

Don haka, menene ma'anar wannan a gare ku? Ainihin, yakamata ku yi niyya don samun duka gajeriyar (ALA) da dogon sarka (EPA da DHA) mai omega-3 a cikin abincin ku, saboda duk suna da fa'idodin kiwon lafiya na musamman. Amma komai yawan ALA da kuka saka, ba zai cika ba don rashin isasshen (ko wani) EPA ko DHA. Wannan ya zama ruwan dare gama gari ga masu cin ganyayyaki, waɗanda galibi suna ƙara abincin su da mai na flaxseed don cike ƙarancin ƙarancin mai omega-3 a cikin abincin su. Tunda mun san wannan ba zaɓi ne mai tasiri ba, menene mai cin ganyayyaki zai yi?

Ina ba da shawarar cewa masu cin ganyayyaki su sami ƙarin kariyar DHA na tushen algae. Abin mamaki, man da ke cikin kariyar mai na kifi ba kifi ne ya yi shi ba. Algae ne ya yi ta. Kifi yana cin algae, omega-3s ana adana su a cikin kifi, sannan mu ci kifi. Idan kun kasance mai cin ganyayyaki, kawai ku nemi kariyar DHA mai cin ganyayyaki. Jikin ku zai canza wasu daga cikin DHA zuwa ƙasa zuwa EPA ɗan gajeren lokaci, kuma za ku sami duk tushen tushen omega-3 mai tsayi.

Haɗu da Likitan Abinci: Mike Roussell, PhD

Mawallafi, mai magana, da mai ba da abinci mai gina jiki Mike Roussell, PhD tana da digiri na farko a cikin biochemistry daga Kwalejin Hobart da kuma doctorate a cikin abinci daga Jami'ar Jihar Pennsylvania. Mike shine wanda ya kafa Naked Nutrition, LLC, kamfani mai cin abinci mai ɗimbin yawa wanda ke ba da mafita na lafiya da abinci kai tsaye ga masu siye da ƙwararrun masana'antu ta hanyar DVD, littattafai, ebooks, shirye -shiryen sauti, wasiƙun labarai na wata, abubuwan rayuwa, da fararen takardu. Don ƙarin koyo, duba shahararren shafin yanar gizon abinci da abinci mai gina jiki na Dr. Roussell, MikeRoussell.com.

Samu ƙarin nasihu masu sauƙi na abinci da abinci mai gina jiki ta bin @mikeroussell akan Twitter ko zama mai son shafin sa na Facebook.

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