Kifin Halibut: Gina Jiki, Fa'idodi da Damuwa

Wadatacce

• Arziki a cikin Kayan Masarufi
• Kyakkyawan Tushen Ingantaccen Ingantaccen Abincin
• Ka Iya Zama Mai Kyau ga Zuciyarka
• Taimaka wa Ciwon Kumburi
• Daji-Dauke vs Farm-Raised
• Abubuwan Damuwa
• Matakan Mercury
• Abun Cikin Tsabta
• Dorewa
• Layin .asa

Halibut nau'ikan kifin flatfish ne.

A hakikanin gaskiya, Tekun Atlantika shine mafi girman kifi a duniya.

Idan ya shafi cin kifi, akwai muhawara mai yawa kan ko fa'idodi na kiwon lafiya, kamar omega-3 fatty acid da muhimman abubuwan gina jiki, sun fi haɗarin haɗarin da ke tattare da su, kamar gurɓatar sinadarin mercury da dorewa.

Yawancin abubuwan gina jiki a cikin halibut na iya girgiza ku.

Wannan labarin yana kimanta fa'idodin abinci mai gina jiki da haɗarin haɗarin cin halibut.

Arziki a cikin Kayan Masarufi

Halibut shine kyakkyawan tushen selenium, ma'adinai mai ma'ana tare da fa'idodi masu yawa na kiwon lafiya waɗanda jikinku ke buƙata da ƙananan.

Halfan rabin filet ɗin da aka dafa (gram 160) na halibut, wanda shine gwargwadon girman aikin, yana samar da sama da 100% na bukatun abincin yau da kullun (1).

Selenium yana da ƙarfin antioxidant wanda ke taimakawa jikin ku don gyara ƙwayoyin da suka lalace kuma zai iya rage kumburi. Hakanan yana taka muhimmiyar rawa a lafiyar thyroid (,,, 5).

Bugu da kari, halibut kyakkyawan tushe ne na wasu nau'ikan kayan abinci masu kara kuzari wadanda ke taimakawa lafiyar jiki, gami da (1):

• Niacin: Niacin yana taka rawar gani a lafiyar zuciya har ma yana taimakawa wajen hana kamuwa da cututtukan zuciya. Hakanan zai iya kare fata daga lalacewar rana. Rabin filet (gram 160) na halibut yana samar da kashi 57% na bukatun abincinku (,,).
• Phosphorus: Na biyu mafi yawan ma'adinai a jikin ku, phosphorus yana taimakawa wajen gina kasusuwa, yana daidaita metabolism, yana kula da bugun zuciya na yau da kullun da ƙari. Halin halibut yana samar da kashi 45% na bukatun abincinku (,,,).
• Magnesium: Ana buƙatar magnesium don fiye da halayen 600 a cikin jikinku, gami da samuwar furotin, motsin tsoka da ƙirƙirar kuzari. Halin halibut yana samar da 42% na bukatun abincinku ().
• Vitamin B12: Vitamin B12 yana taka muhimmiyar rawa a cikin haɓakar ƙwayoyin jini da kuma aiki mai kyau. An samo shi ta halitta a cikin abincin dabbobi. Rabin filet (gram 160) na halibut yana samar da 36% na bukatun abincinku (,).
• Vitamin B6: Hakanan ana kiransa pyridoxine, bitamin B6 yana da hannu cikin sama da halayen 100 a jikinku. Yana da amfani ga tsarin kulawa na tsakiya kuma yana iya haɓaka aikin kwakwalwa. Halibut yana samar da 32% na bukatun abincinku (,,).

Halfaya daga cikin rabin filet (gram 160) na halibut na iya samar da sama da kashi ɗaya cikin uku na buƙatun abincinku na bitamin da ma'adanai da yawa, gami da selenium, niacin, phosphorus, magnesium da bitamin B12 da B6.

Kyakkyawan Tushen Ingantaccen Ingantaccen Abincin

Servingaya daga cikin abincin dafaffun halibut yana ɗaukar gram 42 na furotin mai inganci kuma don haka zai iya taimakawa biyan buƙatun furotin naka na abinci (1).

Abincin Abincin Abinci (DRI) don furotin shine 0.36 gram a laban ko gram 0.8 a kowace kilogram na nauyin jiki. Wannan ya isa ya sadu da buƙatu na 97-98% na lafiyayyu, masu zaman kansu (19).

Yana da mahimmanci a lura cewa ana buƙatar wannan adadin don hana rashi. Matsayin ku na aiki, yawan tsoka da yanayin kiwon lafiya na yanzu na iya haɓaka buƙatun sunadarin ku.

Amfanin sunadarai amino acid ne, wadanda suke kusan shiga cikin kowane irin tsarin rayuwa a jikin ku.

Sabili da haka, samun isasshen furotin yana da mahimmanci saboda dalilai daban-daban. Zai iya taimakawa ginawa da gyara tsoka, kawar da ci, taimakawa rage nauyi da ƙari (20,,,).

Kifi da sauran sunadaran dabba ana daukar su masu inganci, cikakkun sunadarai. Wannan yana nufin sun samarda dukkanin muhimman amino acid dinda jikinku bazaiyi shi kadai ba.

Protein yana da mahimmancin matsayi a jikinka, haɗe da gini da gyaran tsoka ko danne sha'awa. Halibut shine tushen asalin furotin mai inganci wanda zai iya taimakawa gabaɗaya bukatun furotin.

Ka Iya Zama Mai Kyau ga Zuciyarka

Ciwon zuciya shine babban dalilin mutuwa ga maza da mata a duk duniya ().

Halibut yana dauke da nau'ikan abubuwan gina jiki wadanda suke da kyau ga zuciyar ka, kamar su omega-3 fatty acids, niacin, selenium da magnesium.

Duk da yake babu DRI don ƙwayoyin mai na omega-3, shawarar da ake samu na quatewararriyar quatewararriyar quatewararriyar AIwararriyar (AI) ita ce 1.1 da gram 1.6 ga mata da maza bi da bi. Rabin filet na halibut yana bada kusan gram 1.1 na mai mai omega-3 (1,, 26).

Omega-3 fatty acid suna da fa'idodin lafiyar zuciya da yawa (,, 29).

Zasu iya taimakawa ƙananan triglycerides, ƙara “kyau” HDL cholesterol, taimakawa hana ƙwanƙwasa jini da rage saukar jini a cikin waɗanda ke da manyan matakai (,,,).

Niacin, wanda aka fi sani da bitamin B3, na iya taimakawa inganta ƙwayar cholesterol da triglyceride. (, 34,).

Bugu da ƙari, babban abun ciki na selenium a cikin halibut yana taimakawa rage haɗarin kamuwa da cututtukan zuciya ta hanyar rage damuwa mai kumburi, kumburi da haɓaka "mummunan" LDL cholesterol a cikin jijiyoyinku (,).

A ƙarshe, nazarin ya nuna cewa ƙara magnesium a cikin abincinku na iya taimakawa rage saukar karfin jini (,,).

Halibut yana samar da nau'ikan abubuwan gina jiki wadanda zasu iya inganta lafiyar zuciyarka kuma su taimaka yaki da cututtukan zuciya.

Taimaka wa Ciwon Kumburi

Duk da yake kumburi na iya zama wani lokaci taimako ga jikin ku, ƙananan ƙonewa mai ƙarancin ƙarfi na iya cutar da lafiyar ku.

Halibut's selenium, niacin da omega-3 abubuwan ciki na iya taimakawa rage tasirin mummunan ciwan kumburi.

Servingaya daga cikin nauyin halibut ya ƙunshi 106% na bukatunku na yau da kullun. Wannan antioxidant mai karfi yana taimakawa rage damuwa a cikin jikin ku (1,,).

Nazarin ya nuna cewa ƙara yawan matakan selenium yana inganta haɓakar ku, yayin da rashi na iya shafar ƙananan ƙwayoyin cuta da aikin su ().

Omega-3 fatty acids da niacin suma suna taka rawa wajen rage kumburi.Niacin yana da hannu wajen samar da sinadarin histamine, wanda ke taimakawa fadada jijiyoyin jini da inganta gudan jini (,,).

Mene ne ƙari, nazarin ya nuna daidaitaccen haɗi tsakanin haɓakar mai mai omega-3 da rage matakan kumburi. Fatty acid na iya rage kwayoyin da abubuwan da ke taimakawa ga kumburi, kamar su cytokines da eicosanoids (,,,).

Abin da ke cikin selenium, niacin da omega-3 a cikin halibut na iya taimakawa wajen yaƙar ciwan kumburi wanda ke haifar da rashin lafiya.

Daji-Dauke vs Farm-Raised

Daga abinci mai gina jiki zuwa dorewa zuwa gurbatawa, akwai abubuwa da yawa da za a yi la’akari da su yayin kamun kifin da aka kama da namun daji - kowannensu yana da nasarorin da yake da shi.

Fiye da kashi 50% na abincin teku da aka samar don amfanin ɗan adam an shuka shi ne, kuma Bankin Duniya ya kiyasta cewa wannan adadin zai ƙaru zuwa 62% a 2030 (49).

A cikin yunƙurin kiyaye yawan kifin daji daga wuce gona da iri, ana yin noman raƙuman ruwa a Kanada, Iceland, Norway da Burtaniya. Wannan yana nufin ana kiwon kifin a cikin alkalami mai sarrafawa a cikin tabkuna, koguna, tekuna ko tankuna.

Fa'ida daya daga kifin da ake kiwon shi shine cewa basu da tsada kuma suna samun wadatar masu amfani fiye da kifin da aka kama (,,,).

Koma baya shine cewa sau da yawa ana tashe su cikin yanayi mai cunkoson mutane kuma ta haka ana iya fuskantar su da ƙarin ƙwayoyin cuta, magungunan ƙwari da ƙwayoyin cuta. Koyaya, yawancin gonaki yanzu suna shuka kifi ta hanyoyin da suka fi dacewa ga mahalli kuma suna haifar da samfurin da yafi aminci ga mutane su ci.

A gefe guda, tsibirin Pacific ya fito ne daga kyakkyawan kamun kifi a cikin Tekun Pacific kuma an kama shi da daji. Wannan yana nufin an kama kifin a cikin mazauninsu na asali cikin raga da tarko ko kuma layukan kamun kifi.

Sau da yawa ana tsammanin kifin da ke kama da daji ya fi lafiya tare da ƙaramin gurɓatuwa saboda tsarin abincinsu na ƙaramin kifi da algae kuma tunda ba su da haɗuwa da ƙwayoyin cuta da ƙwayoyin cuta. Koyaya, wasu na iya gurbata ta hanyar abincin da suke ci.

Differencesananan bambance-bambancen abinci mai gina jiki tsakanin kamawar daji da tsire-tsire ba su isa su yi shelar lafiya da ɗayan ba.

Akwai fa'ida da fa'ida ga kama da daji da kuma tsire-tsire. Dalilai na muhalli da dorewa, gami da ƙimar farashi da fifikon mutum suna tasiri zaɓin mabukaci. Maganar abinci mai gina jiki, bambance-bambance kaɗan ne.

Abubuwan Damuwa

Kamar kowane abinci, akwai yiwuwar damuwa la'akari da cin halibut.

Matakan Mercury

Mercury shine ƙarfe mai nauyi mai guba wanda aka samo shi ta hanyar ruwa, iska da ƙasa.

Ana iya fuskantar kifi da ƙananan ƙwayoyin na mercury saboda gurɓataccen ruwa. Bayan lokaci, ƙarfe na iya haɓaka a jikin kifin.

Babban kifi da waɗanda ke da tsawon rai suna ɗauke da ƙarin sinadarin mercury ().

King mackerel, mai tsami mai laushi, shark, kifin takobi, kifin tilefish da ahi tuna suna da haɗarin kamuwa da cutar ta merkuri.

Ga yawancin mutane, matakan da ake amfani da su na mercury ta hanyar cin adadin kifin da kifin da aka ba da shawarar ba babbar damuwa ba ce.

Abin da ya fi haka, fa'idodin cin matsakaicin kifi mai wadataccen mai mai omega-3, kamar halibut, na iya fin girman haɗarin.

Mata masu ciki da masu shayarwa ya kamata su guji kifin mai babban Mercury amma ba kifi gaba ɗaya ba. Omega-3 fatty acid yana taimakawa ci gaban kwakwalwa na tayi da jarirai (,,).

Kifin Halibut yana da ƙananan zuwa matsakaici a cikin abun cikin mercury kuma ana ɗaukarsa mai lafiya don ci a matsakaici mai yawa (58).

Abun Cikin Tsabta

Purines ana samarda dashi a cikin jikinka kuma ana samun sa a wasu abinci.

Sun rabu don samar da uric acid, wanda zai iya taimakawa ga gout da ci gaban duwatsun koda ga wasu mutane. Waɗanda ke cikin haɗarin waɗannan sharuɗɗan ya kamata su iyakance abincinsu na tsarkakakke daga wasu abinci (,).

Kodayake halibut yana dauke da purines, matakansa sun yi ƙasa zuwa matsakaici. Sabili da haka, ana ɗauka lafiya ga waɗanda ke da lafiya kuma ba su cikin haɗarin wasu cututtukan koda ().

Dorewa

Dorewa shine damuwa tare da karuwar buƙatar kifin da aka kama da daji ().

Hanya daya da za ta ciyar da kifin da yawa shi ne kara samun kifin da ake nomawa. Wannan ya sanya yaduwar kiwon kifi, ko kiwon kifi. Shine samar da abinci mafi sauri a duniya (,,).

A cewar Seafood Watch, tsibirin Tekun Atlantika yana kan jerin "gujewa" saboda ƙarancin yawan jama'a. An mamaye shi fiye da kima kuma ba a tsammanin zai sake cika mutane har zuwa 2056 (66).

Halibut na Pacific yana da amintaccen cinyewa saboda ɗorewar ayyukan kamun kifi da aka tilasta a cikin Tekun Pacific.

Akwai wasu ƙananan damuwa zuwa matsakaici na cin halibut, kamar su mercury da matakan purine ko dorewa. Koyaya, fa'idodin na iya wuce haɗarin. Zai fi kyau a gwada gaskiyar, kafin yanke shawara na kai.

Layin .asa

Kodayake yana da ƙasa zuwa matsakaici a cikin mercury da purines, amfanin abinci mai gina jiki na halibut ya fi ƙarfin damuwar tsaro.

Yana da wadataccen furotin, omega-3 fatty acid, selenium da sauran abubuwan gina jiki wadanda ke ba da fa’idodi daban-daban na lafiya.

Zaɓin tsire-tsire na tsire-tsire ko tsire-tsire na Pacific a maimakon wuce gona da iri na Tekun Atlantika na iya taimaka ma yanayin.

Cin halibut ko a'a ba zabi ne na mutum ba, amma shaidun sun nuna lafiyayyen kifi ne ya ci.