8 Fa'idodin Man Salmon

Wadatacce

• 1. Yana da abubuwan kare kumburi
• 2. Iya rage triglycerides da inganta matakan cholesterol
• 3. Zai iya inganta gudan jini
• 4. Zai iya tallafawa ci gaban tayi
• 5. Zai iya inganta lafiyar kwakwalwa
• 6. Zai iya inganta fata da idanu masu lafiya
• 7. Iya taimakawa wajen kiyaye nauyi
• 8. Sauƙi don ƙarawa cikin abincinku
• Yadda ake shan sinadarin kifin mai kifi
• Kariya da yuwuwar illa
• Layin kasa

Man Salmon sananne ne don kasancewa tushen wadataccen mai na omega-3 mai.

Babban kitse na omega-3 da aka samo a cikin salmon mai sune eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA) ().

Bincike ya alakanta cin EPA da DHA ga fa'idodin kiwon lafiya iri-iri, kamar rage haɗarin cututtukan zuciya, inganta lafiyar kwakwalwa, da rage kumburi.

Wannan labarin yana bincika fa'idodi 8 masu ban sha'awa na man kifin.

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

1. Yana da abubuwan kare kumburi

Amsar kumburi wani muhimmin bangare ne na garkuwar jikinka.

Koyaya, yawan kumburi na iya haifar da cututtukan yau da kullun, kamar cututtukan zuciya da ciwon sukari ().

Bincike ya nuna cewa kitsen omega-3 da aka samo a cikin salmon mai na iya danne amsawar kuzarin jikinku ta hanyoyi da dama. Misali, ana tunanin rage matakan sinadarai masu saurin kumburi wadanda kwayoyin halitta ke samarwa ().

A gaskiya ma, wasu nazarin sun nuna cewa shan abubuwan omega-3 na iya taimakawa wajen gudanar da alamomin da ke tattare da wasu yanayi na kumburi, kamar cututtukan zuciya da ciwon zuciya (,).

Omega-3 mai a cikin kifin salmon zai iya hana haɓakar motsin jikinka kuma yana iya taimakawa wajen sarrafa alamun da ke tattare da wasu cututtukan kumburi.

2. Iya rage triglycerides da inganta matakan cholesterol

Triglycerides wani nau'in kitse ne dake cikin jininka. An gano matakan girma na triglycerides a matsayin haɗarin haɗarin cututtukan zuciya da bugun jini ().

A halin yanzu, HDL cholesterol - galibi ana kiranta da “mai kyau” cholesterol - sananne ne don samun tasirin kariya ga lafiyar zuciyarku ().

Bincike ya nuna cewa omega-3s da aka samo a cikin salmon mai na iya taka rawa wajen rage triglycerides da haɓaka HDL cholesterol.

Studyaya daga cikin binciken sati 4 a cikin mutane 19 ya gano cewa cinyewa har zuwa awo 9.5 (gram 270) na kifin salmon sau biyu a mako yana raguwa a cikin triglycerides da ƙara matakan cholesterol HDL ().

Wani binciken a cikin maza 92 tare da babban cholesterol da triglycerides idan aka kwatanta tasirin cin kifin salmon da cin wasu nau'in furotin.

Mazajen da suka ci kifin a kowace rana har tsawon makonni takwas sun sami raguwa mai yawa a cikin triglycerides kuma an sami ƙaruwa sosai a cikin HDL cholesterol, idan aka kwatanta da waɗanda suka cinye sauran hanyoyin furotin ().

Wannan shaidar ta nuna cewa cin naman kifin na iya inganta lafiyar zuciya ta hanyar inganta nitsuwa da kayan kitse a cikin jininka.

Bincike ya nuna cewa cinye man kifin na iya inganta lafiyar zuciya ta hanyar rage triglycerides da karin matakan HDL (mai kyau) cholesterol.

3. Zai iya inganta gudan jini

Jikinka na iya amfani da mai omega-3 daga man kifin don samar da wani fili wanda ake kira nitric oxide. Nitric oxide yana motsa shakatawa na jijiyoyin jini, yana haifar da ingantaccen gudan jini da rage hawan jini ().

Wani bincike da aka gudanar a cikin mutane 21 ya gano cewa wadanda suka dauki kari na DHA da EPA - omega-3 mai da aka samu a cikin kifin salmon - sun samu ci gaba sosai ta fuskar jini da kuma isar da iskar oxygen yayin motsa jiki, idan aka kwatanta da wadanda suka cinye wani nau'in mai daban ().

Wani karamin binciken, na tsawon sati 6 ya nuna cewa cinye EPA da DHA na kara habaka jini yau da gobe da inganta halayyar motsa jiki a cikin mutanen da ke yin atisayen hannu, idan aka kwatanta da kungiyar kulawa ().

Kodayake waɗannan sakamakon suna ƙarfafawa, ana buƙatar ƙarin nazari don fahimtar yadda ƙwayoyin omega-3 a cikin mai salmon na iya inganta haɓakar jini da aikin jiki.

Omega-3 mai da aka samo a cikin salmon mai na iya inganta haɓakar jini da isar da oxygen, amma ana buƙatar ƙarin bincike.

4. Zai iya tallafawa ci gaban tayi

Omega-3 mai kamar waɗanda aka samu a cikin salmon mai suna da mahimmanci don ci gaban tayi mai kyau.

Yaran da iyayen da suka cinye kifi ko suka sha omega-3 a lokacin juna biyu yawanci suka fi girma a kan ilimin haɓaka da haɓaka ƙwarewar motsa jiki fiye da yaran da iyayensu mata ba su cinye ƙwayoyin omega-3 ba ().

Abincin Omega-3 da mahaifiyarsa ke yi yayin da take da ciki kuma yaron a yarinta yana kuma haɗuwa da ƙananan haɗarin matsalolin halayya a cikin yaron ().

Wasu bincike sun nuna amfani da omega-3 shima na iya taka rawa wajen hana haihuwar ciki. Koyaya, shaidu akan wannan tasirin ya gauraya kuma ya kasance bai cika ba ().

Omega-3 mai da aka samo a cikin salmon mai na iya taka muhimmiyar rawa a cikin haɓakar kwakwalwar ɗan tayi daidai da aikin fahimi a cikin yara.

5. Zai iya inganta lafiyar kwakwalwa

Akwai kwararan hujjoji cewa ƙwayoyin omega-3 suna da mahimmanci don ci gaban kwakwalwa a cikin yara. Yanzu, binciken farko ya nuna cewa suna iya inganta lafiyar kwakwalwa nan gaba a rayuwa.

Nazarin gwajin-tube ya nuna cewa DHA, daya daga cikin kitsen omega-3 da aka samu a cikin man kifin salmon, yana taka rawa wajen gyara da ci gaban kwayoyin jijiyoyin ().

Bugu da ƙari, isasshen shan DHA yana da alaƙa da raguwar haɗarin ƙarancin fahimi na shekaru da ci gaban cutar Alzheimer ().

Bugu da ƙari, wasu gwajin gwaji da nazarin dabbobi suna ba da shawarar cewa shan ƙarin omega-3 na iya taimakawa wajen hanawa da magance cutar Parkinson ().

Aƙarshe, ana buƙatar ingantaccen nazarin ɗan adam don ƙarin fahimtar yadda ƙwayoyin Omega-3 da aka samu a cikin mai salmon na iya tallafawa lafiyar kwakwalwa a duk tsawon rayuwar ɗan adam.

Samun isasshen shan mai na omega-3 da aka samo a cikin salmon oil yana da alaƙa da raguwar haɗarin ƙarancin fahimta dangane da shekaru da ci gaban cututtukan neurodegenerative kamar Alzheimer.

6. Zai iya inganta fata da idanu masu lafiya

Samun wadataccen mai na omega-3 daga tushe kamar mai salmon na iya amfani da fata da lafiyar ido.

Omega-3 fats suna taka rawa wajen haɓaka lafiyar idanu da hangen nesa a lokacin ƙuruciya. Haka kuma, yawan cin abinci a duk lokacin da mutum ya balaga yana da alaƙa da raguwar haɗarin cututtukan ido kamar glaucoma da lalacewar macular mai saurin tsufa (,).

Omega-3s a cikin kifin kifin yana ba da gudummawa ga lafiyayyar fata ta hanyar tasirin su na kumburi.

Bincike ya nuna cinye omega-3s na iya kare fata daga lahanin rana, rage alamomin da ke tattare da cututtukan fata, da inganta warkar da rauni ().

Samun wadataccen mai na omega-3 daga tushe kamar mai salmon yana tallafawa lafiyar fata kuma yana iya rage haɗarin wasu cututtukan ido masu alaƙa da shekaru.

7. Iya taimakawa wajen kiyaye nauyi

Wasu nazarin suna ba da shawarar cewa ƙara ƙwayoyin omega-3 daga man kifi zuwa abincinku, tare da wasu sauye-sauye na rayuwa, na iya taimaka muku isa da kiyaye ƙimar lafiya. Duk da haka, bayanan sun haɗu.

Yawancin nazarin dabba sun bayyana cewa shan abubuwan omega-3 na iya rage saurin tara kitse a jiki ().

Fewan binciken ɗan adam sun kuma nuna cewa shan abubuwan karin omega-3 suna da irin wannan tasirin, rage haɗuwar kitsen jiki lokacin da aka haɗa abubuwan kari tare da rage-kalori rage cin abinci da shirin motsa jiki ().

Koyaya, yawancin waɗannan shaidun suna zuwa ne daga gajeren karatu ().

Ana buƙatar ƙarin bincike na dogon lokaci don inganta tasirin man kifin salmon akan kiba da kula da nauyi a cikin mutane.

Binciken farko ya nuna cewa shan omega-3 na iya tallafawa asarar mai, amma ana buƙatar ƙarin nazarin ɗan adam na dogon lokaci.

8. Sauƙi don ƙarawa cikin abincinku

Hada man kifi a cikin abincinku mai sauki ne. Optionaya mai sauƙi zaɓi shine ƙara salmon zuwa shirin abincinku na mako.

Don cin gajiyar fa'idodi mafi girma, Heartungiyar Zuciyar Amurka ta ba da shawarar jin daɗin hidimar 3.5-ounce (gram 100) na kifin mai ƙanshi kamar kifin kifi sau biyu a mako ().

Fresh, daskararre, ko kifin gwangwani duka manyan zaɓuɓɓuka ne.

Don abincin dare mai sauƙi na mako, a sa gwangwanayen kifin a cikin tafarnuwa, ruwan lemon tsami, da man zaitun a soya shi a kan kwanon rufi mai ɗauke da kayan lambu iri-iri.

Gwada amfani da kifin salmon na gwangwani don yin ganyen ciyawa ko kuma naman alade. Yi amfani dashi azaman sandwich ko kan gado na ganye mai ganye don haske da gamsarwa abincin rana.

Yadda ake shan sinadarin kifin mai kifi

Idan baku son salmon amma duk da haka kuna son yin amfani da fa'idodinsa na kiwon lafiya, kuyi la'akari da ɗaukar ƙarin mai na salmon.

Yawancin kayan mai na kifin salmon suna zuwa ko dai ta hanyar ruwa ko kuma softgel. Ana iya samunsu a shagon kiwon lafiya na gida ko a yanar gizo.

Sanarwar shawarwari na iya bambanta sosai. Koyaya, yawan cin abinci na yau kusan gram 1 na man kifi wanda ya haɗa da EPA da DHA yana iya isa ().

Zai iya zama mafi kyau don guje wa shan sama da gram 3 kowace rana sai dai in ƙwararren likita ya ba ku umarnin yin hakan ().

Kariya da yuwuwar illa

Magungunan mai na Salmon wataƙila suna da aminci ga mafi yawan mutane, amma ɗaukar yawa zai iya haifar da da illa mai illa, kamar tashin zuciya, ƙwannafi, da gudawa ().

Idan kana shan magungunan rage jini, zai fi kyau ka nemi shawarar likitanka kafin ka fara amfani da sinadarin kifin salmon, domin hakan na iya kara maka saurin zubar jini ().

A wasu ƙasashe, gami da Amurka, ba a kayyade abubuwan abinci na abinci. Don haka, za su iya ƙunsar abubuwan da ba a so da kuma haɗarin haɗari ko ƙari.

Koyaushe zaɓi ƙarin abin da wani ɓangare na uku ya gwada kamar NSF ko US Pharmacopeia don tabbatar da tsabta da ƙimar samfurin da kuka saya.

Layin kasa

Man Salmon shine tushen wadataccen mai na omega-3 mai suna DHA da EPA.

Yin amfani da omega-3s daga man kifin yana da alaƙa da fa'idodi daban-daban na kiwon lafiya, gami da rage kumburi, taimakawa sarrafa nauyi, da haɓaka lafiyar zuciya da kwakwalwa.

Kuna iya samun fa'idodin man kifi ta hanyar haɗa kifin kifin a cikin abincinku ko shan ƙarin mai na kifin.

Koyaya, dagewa da adadin salmon a kowane mako da kuma shawarar da aka samu na salmon mai. Cinye abubuwa da yawa na iya haifar da mummunan tasirin lafiyar.

Idan baku da tabbas ko man kifin salmon ya dace da abincinku, tuntuɓi likitan ku don shawara.