Tambayi Likitan Abinci: Farm-Raised vs. Wild Salmon

Wadatacce

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Q: Shin kifin kifi ya fi mini kyau fiye da kifin da aka noma?

A: Amfanin cin kifi noma da kifi na daji ana muhawara sosai. Wasu mutane suna ɗaukar cewa kifin kifi ba shi da abinci mai gina jiki kuma yana cike da guba. Duk da haka, bambance-bambancen da ake noma da kifi na daji an busa su da yawa, kuma a ƙarshe, cin kowane nau'i na kifi ya fi kowa kyau. Anan duba mafi kusancin yadda nau'ikan kifaye guda biyu ke tara abinci mai gina jiki.

Omega-3 Fats

Wataƙila kun ji cewa kifin kifi yana ƙunshe da yawan kitse na omega-3. Wannan ba gaskiya bane. Dangane da bayanai na baya-bayan nan a cikin bayanan abinci na USDA, adadin kuzari uku na kifin kifi ya ƙunshi 1.4g na dogayen sarkar omega-3, yayin da girman girman kifin da aka yi noma ya ƙunshi 2g. Don haka idan kuna cin salmon don samun ƙarin kitse na omega-3 a cikin abincinku, kifin kifi na gonaki shine hanyar da za ku bi.

Omega-3 zuwa Omega-6 Ratio

Wani fa'idar da ake samu na kifin daji akan gonar da aka noma shine rabo na mai omega-3 zuwa mai mai omega-6 mafi dacewa da lafiya mafi kyau. Wannan wata dabara ce ta yaudara, saboda irin wannan rabon yana da ɗan tasiri akan lafiyar ku-jimlar adadin omega-3s shine mafi hasashen lafiyar. Bugu da ƙari, idan rabo na omega-3 zuwa kitse na omega-6 ya dace, zai fi kyau a cikin kifin kifi. A cikin kifin kifi na Tekun Atlantika wannan rabo shine 25.6, yayin da a cikin gandun daji na Atlantic wannan rabo shine 6.2 (babban rabo yana nuna ƙarin omega-3 da ƙarancin omega-6 mai).

Vitamins da Ma'adanai

Ga wasu abubuwan gina jiki kamar potassium da selenium, kifin kifi yana ɗauke da adadi mai yawa. Amma kifin da aka noma ya ƙunshi adadin abubuwan gina jiki kamar folate da bitamin A, yayin da sauran matakan bitamin da ma'adinai iri ɗaya ne tsakanin nau'ikan biyu. Gabaɗaya fakitin bitamin da ma'adinai waɗanda waɗannan nau'ikan salmon guda biyu ke ƙunshe iri ɗaya ne, don kowane dalili.

Gurbata

Kifi, musamman salmon, abinci ne mai gina jiki sosai. Yawan cin kifi a cikin abinci gabaɗaya yana da alaƙa da ƙarancin cuta. Negativeaya mara kyau: guba da ƙarfe masu nauyi da ake samu a cikin kifi. Don haka ga mutane da yawa suna cin kifi, wannan yana buƙatar nazarin farashi / fa'ida. Amma lokacin da masu bincike suka duba fa'idodi da haɗarin cin kifaye dangane da fallasawar mercury, ƙarshe shine fa'idodin sun fi haɗarin haɗari, musamman tare da salmon wanda ya ƙunshi ƙananan matakan mercury idan aka kwatanta da sauran kifaye da yawa.

Polychlorinated biphenyls (PCBs) wani guba ne na sinadarai da ake samu a cikin dabbobin daji da na gona. Kifi na gona gabaɗaya ya ƙunshi matakan PCB mafi girma amma kifin daji ba shi da waɗannan gubobi. (Abin baƙin ciki PCBs da gubobi irin wannan suna da yawa a cikin yanayin mu ana iya samun su a cikin ƙura a cikin gidan ku.) Nazarin 2011 da aka buga a Kimiyyar Muhalli & Fasaha ya ruwaito cewa abubuwa daban-daban kamar tsawon rayuwar kifin ( salmon chinook yana rayuwa fiye da sauran nau'ikan) ko rayuwa da ciyarwa kusa da bakin teku na iya haifar da matakan PCB a cikin kifin daji kusa da wanda aka samu a cikin noma. Labari mai dadi shine dafa kifi yana kaiwa ga cire wasu PCBs.

Takeaway: Cin kowane irin salmon zai amfane ku. A ƙarshe, Amurkawa kawai ba sa cin kusan isasshen kifi kuma idan sun ci, galibi wasu fararen kifin da ba a rubuta su da aka ƙera a cikin sifar kusurwa huɗu, an bugi, kuma an soya. A zahiri, idan kuka kalli manyan tushen furotin na Amurka, kifi yana nuna 11th akan jerin. Gurasa yana matsayi na biyar. Ee, Amurkawa suna samun furotin da yawa a cikin abincinsu daga gurasa fiye da kifi. Kun fi dacewa da cin kifin kifi mai inganci na gonaki (ba tare da ƙarin rini don haɓaka launin kifin ba!) Fiye da kifin kwata-kwata. Koyaya idan kuna cin kifin kifi akai -akai (fiye da sau biyu a mako), to yana iya zama darajar siyan wasu kifin daji don rage bayyanar da PCB masu yawa.

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