Shin Mata Masu Ciki Za Su Iya Cin Salmon?

Wadatacce

• An bayyana nau'ikan kyafaffen kifin
• Rubuta lakabi
• Sauran sunaye don kifin mai-kyafaffen sanyi
• Menene sakamakon lafiyar shan kifin kifin kifi yayin da yake da ciki?
• Babban haɗarin listeria
• Zai iya haifar da tsutsotsi na parasitic
• Mafi girma a cikin sodium
• Layin kasa

Wasu mata masu ciki suna guji cin kifi saboda sinadarin mercury da wasu gurbatattun abubuwa da ake samu a wasu nau'in kifin.

Duk da haka, kifi shine tushen lafiyayyen furotin, lafiyayyen mai, bitamin, da kuma ma'adanai. Hukumar Abinci da Magunguna (FDA) har ma ta bayar da shawarar cewa mata masu ciki da masu shayarwa su ci awo 8-12 (gram 227-340) na ƙananan kifin mercury kowane mako ().

Salmon yana da ƙarancin mercury. Duk da haka, tunda wasu nau'ikan ba a dafa su ba, zaku iya yin tunani ko yana da haɗari a ci kifin kifin kifi a lokacin daukar ciki.

Wannan labarin ya bayyana ko mata masu ciki zasu iya cin abincin kifin mai kifin.

An bayyana nau'ikan kyafaffen kifin

An rarraba kifin kifin kamar azaman mai sanyi ko mai shan sigari dangane da takamaiman hanyar magani:

• Sanyi-kyafaffen. Kifin salamon ya bushe ya sha sigari a 70-90 ℉ (21-32 ℃). Ba a dafa shi cikakke ba, wanda ke haifar da launi mai haske, laushi mai laushi, da ƙarfi, ƙanshin kifi.
  • Irin wannan nau'in ana amfani dashi tare da shimfidawa, a cikin salads, ko atop bagels da toast.
• Hot-kyafaffen. Kifin kifin ya warke kuma an sha shi a 120 ℉ (49 ℃) har sai zafin jikinsa ya kai 135 ℉ (57 ℃) ko sama da haka. Saboda ya dahu sosai, yana da ƙarfi, nama mai laushi da ƙarfi, ɗanɗano mai ƙamshi.
  • Wannan nau'in yawanci ana amfani dashi a cikin tsami mai tsami, a matsayin mai shiga, ko salati atop da kwanukan shinkafa.

A takaice, kifin kifin mai sanyi-sanyi ba a dafa shi yayin da ya kamata a dafa salmon mai zafi sosai lokacin da aka shirya shi da kyau.

Dangane da haɗarin kiwon lafiya na cin abincin kifin da ba a dafa ba, mata masu ciki ba za su ci kifin da ke shan iska mai sanyi ba.

Rubuta lakabi

Yana da kyau a ga samfuran kifi iri-iri da aka sha sigari a shagunan kayan abinci ko a menu na gidajen abinci. Wasu lokuta wadannan kayan suna zuwa cikin fakiti ko kuma gwangwani gwangwani.

Yawancin lokaci, alamun abinci suna bayyana hanyar shan sigari. Wasu ma sun lura cewa kayan an liƙa, wanda ke nuna cewa an dafa kifin.

Idan ba ka da tabbas ko samfurin ya yi zafi ko an sha taba sigari, zai fi kyau a bincika tare da sabar ko a kira kamfanin.

Sauran sunaye don kifin mai-kyafaffen sanyi

Ana iya yiwa lakabin kifin mai sanƙarar sanyi a ƙarƙashin wani suna daban, kamar:

• fati
• Salon Nova
• kifi mai tsami
• tsawa

An warkar da kifin salmon na lox da gravlax a cikin gishiri amma ba a sha sigari. Kamar wannan, ana ɗaukar su kamar kifin da ba a dafa ba. Firinjin da ke cikin firinji ana daukar shi kamar kifin da ba a dafa shi ba, yayin da jerky din da aka yi wa gwangwani ko kuma kwanciyar hankali ke da kyau a ci a lokacin daukar ciki ba tare da karin girki ba (11).

Yayinda ake shan kifin kifin mai sanyi a ƙarancin zafin jiki kuma bai cika dafawa ba, ana shan sigarin mai ƙamshi mai zafi a mafi tsananin zafin jiki kuma yawanci ana dafa shi sosai.

Menene sakamakon lafiyar shan kifin kifin kifi yayin da yake da ciki?

Servingaya daga cikin ounce 3.5 (gram 100) na kifin kifin yana ba da abinci mai amfani ga mata masu juna biyu. Wadannan sun hada da ():

• Calories: 117
• Kitse: 4 gram
• Furotin: 18 gram
• Carbs: 0 gram
• Vitamin B12: 136% na Darajar Yau (DV)
• Vitamin D: 86% na DV
• Vitamin E: 9% na DV
• Selenium: 59% na DV
• Ironarfe: 5% na DV
• Tutiya: 3% na DV

Kifi na da wadatar da yawa daga abubuwan gina jiki da ake buƙata don ƙoshin lafiya da ci gaban tayi, kamar su iodine da bitamin B12 da D ().

Idan aka kwatanta da sauran tushen furotin, kifi galibi ya fi girma a cikin ƙwayoyin mai mai omega-3 EPA da DHA. DHA tana taka muhimmiyar rawa musamman a lokacin daukar ciki ta hanyar ba da gudummawa ga ci gaban kwakwalwar tayi, kuma tana da nasaba da ingantaccen ci gaban yara da na yara (4).

Bugu da ari, sake dubawa da yawa kan cin kifin a lokacin daukar ciki ya nuna cewa fa'idodin cin ƙananan kifin mercury ya fi haɗarin haɗarin ci gaban kwakwalwar jarirai (, 4, 5,).

Duk da haka, akwai haɗari da yawa waɗanda ke haɗuwa da cin kifin mai sanƙarar-sanyi.

Babban haɗarin listeria

Cin kifi mara kyau ko wanda bai dahu kamar kifi mai sanƙara mai sanyi na iya haifar da ƙwayoyin cuta da ƙwayoyin cuta, da kuma cututtukan da ke saurin kamuwa da cuta.

Wannan gaskiyane ga mata masu ciki, wadanda kusan sau 18 suke son kwangila Listeria fiye da sauran jama'a. Wannan ciwon na iya wucewa kai tsaye ga mai tayi ta wurin mahaifa (,,).

Wannan rashin lafiyar ta abinci ta samo asali ne daga Listeria monocytogenes kwayoyin cuta. Kodayake alamun sun fara ne daga mai sauƙi zuwa mai tsanani a cikin mata masu juna biyu da kansu, cutar na iya haifar da mummunan sakamako har ma da mummunar illa ga jariran da ba a haifa ba,,,.

Listeria a cikin mata masu ciki da jariran da ba a haifa ba na iya haifar da (, 11):

• isar da wuri
• ƙananan nauyin haihuwa na jarirai
• meningitis (kumburi a kusa da kwakwalwa da masara ta kashin baya)
• zubar da ciki

Wasu alamun Listeria a cikin mata masu ciki sun hada da alamomin mura, zazzabi, kasala, da ciwon tsoka. Idan kun lura da wadannan alamun yayin da kuke ciki kuma kuna tunanin wata kila kun kamu Listeria, tuntuɓi mai ba da kiwon lafiya kai tsaye ().

Don rage haɗarinku, zai fi kyau ku guji ɗanyen ko kifin da ba a dafa ba kamar kifin mai-hayaki mai sanyi, da kuma wasu hanyoyin kamar naman da aka yi yayin ciki (,,).

Don tabbatarwa Listeria An kashe kwayoyin cuta, ya kamata ku dumama da kifin kifi mai zafi har zuwa 165 ℉ (74 ℃) kafin cin sa (11,).

Zai iya haifar da tsutsotsi na parasitic

Cin kifin danyen kifi ko wanda bai dahu ba shima yana da hatsarin kamuwa da cututtukan parasitic ().

Daya daga cikin cututtukan da suka fi dacewa a cikin danyen kifin da ba a dafa shi ne kwandunan ciki (,).

Tsutsar tsini na iya haifar da ciwon ciki, tashin zuciya, gudawa, da kuma saurin ramewa ko ƙima. Hakanan suna iya haifar da rashin abinci mai gina jiki da toshewar hanji ().

Hanya mafi kyau don kashe kwayoyin cuta kamar kwandunan ciki a cikin kifin shine a daskare kifin a -31 ℉ (-35 ℃) har tsawon awanni 15, ko a dumama shi da zafin jiki na ciki na 145 ℉ (63 ℃).

Mafi girma a cikin sodium

Dukkanin kifin mai sanyi da zafi mai kyafaffen jiki an fara warke shi da gishiri. Kamar wannan, samfurin ƙarshe ana cushe shi da sodium.

Dangane da takamaiman hanyoyin warkarwa da shirye-shiryen, kawai ogin 3.5 (gram 100) na kifin kifin mai ƙamshi na iya ƙunsar 30% ko fiye na yawan sodium na yau da kullun na 2,300 MG ga mata masu ciki da manya masu lafiya (, 20).

Abincin da ke dauke da sinadarin sodium yayin daukar ciki yana da nasaba da karuwar cutar hawan jini ta ciki da kuma matsalar rigakafin ciki, dukkansu suna da illoli masu illa ga iyaye mata da jarirai (,).

Sabili da haka, mata masu ciki za su ci abincin da aka warkar da gishiri ne kawai kamar kifin kifi mai zafi a cikin matsakaici.

Mata masu ciki za su iya cin abincin kifin mai ƙamshi mai zafi yayin da aka zafta shi zuwa 165 ℉ ko kuma wadatattun sifofi masu natsuwa, amma kifin mai shan sigarin yana sanya ku cikin haɗari Listeria cututtuka. Bai kamata ku taɓa cin kifin da ba a dafa shi ba idan kun kasance mai ciki.

Layin kasa

Yayinda kifin kifin kifi ke da matukar amfani, yana da mahimmanci a guji nau’ikan shan sigari mara zafi idan kunada ciki. Waɗannan nau'ikan ba su da cikakken dafa kuma suna haifar da haɗarin lafiya.

A gefe guda kuma, kifin kifin mai ƙamshi ya dahu sosai kuma bai kamata ya haifar da cututtuka masu haɗari ba. Koyaya, idan ba a daɗa kifin salamon mai zafi a 165 ℉, tabbatar da yin hakan kafin cin shi don tabbatar da aminci. Zaɓin kifin mai shan kyafaffen shiryayye yana da aminci.

Sabili da haka, ya fi dacewa kawai a ci-kyafaffen-kyafaffen ko kifin mai zaman lafiya yayin da take da ciki.