Babu wanda yayi jayayya da gaskiyar cewa kifi yana da amfani. Lalle ne, saboda yawancin abincin sinadaran, kifi yana da tasiri mai kyau a kan jiki duka. A cikin kayan kifaye, gaskiyar lafiyar jiki tana ɓoye: sunadarai masu ƙarfi, fatty acid, bitamin D da wasu ma'adanai iri iri, irin su iodine, selenium, fluoride, magnesium, calcium. Don haka, abun da ke da nauyin kifaye da kifayen da ake amfani da su a ciki shine batun tattaunawar yau.
Abin mamaki shine, abun da ke tattare da nama na nama ya dogara da dalilai masu yawa, irin su nau'in, shekaru, irin abinci, mazaunin mutum. Duk da haka, a kowace harka, kifi shine samfur mai mahimmanci. Yawan yawan gina jiki a cikin kayayyakin kifi (1957-1982%) ya fi girma a cikin nama na dabbobi, wanda aka girma domin yanka. Fat abun ciki kawai kimanin kashi 5%, kuma gina jiki (gina jiki mai amfani) da ƙimar carbohydrate shine har zuwa 27%. Babu wani abincin da zai iya samar da jikin mutum tare da yawancin abubuwan gina jiki yanzu. Kuma, wa anda ke da sauƙin saukewa kuma ba su wuce kima ba.
Kifi za a iya raba shi da nau'in jinsuna ta asali (kifi na teku, kifi na ruwa), ko kuma abun ciki. Kifi kifi ya fi mai da kifi fiye da kifaye da ke cikin ruwa mai tsabta, sabili da haka ya ƙunshi abubuwa fiye da iri-uku. A cikin kifin kifi, mafi yawan iodine, amma a cikin kifin ruwa, karin phosphorus - abu mai mahimmanci don aikin kwakwalwa na al'ada. Bugu da ƙari, kifi mai yalwa ya fi caloric, ko da yake an yi darajarta sama da kogi. Ga yadda kayyadadden kifaye yayi kama da mahimman alamomi:
By asali:
- kifin kifi: salmon, mackerel, tuna, herring, halibut, cod, sprat, Baltic herring da sauransu
- Kifi na kifi na ruwa: ƙwan zuma, catfish, carp, carp, taru, tench, roach, sturgeon, zander da sauransu
By fat abun ciki:
- yankin kifi: hake, cod, tilapia, bass, kerguelen, tench, pike, pollock, pangasius, bream, roach.
- ƙananan kifaye: kifi, kogin ruwa, kofa, kora.
- kifi mai kifi: hali, salmon, eel, tuna, daji, mackerel, sardines, sprats.
Menene muhimmancin mu kifaye da kifaye?
Omega-3 fatty acid
Mafi muhimmanci mai gina jiki a cikin kifin shine fatty acid na 'yan omega-3. A cikin kifin kifi zaka iya samun rukuni na kwararru na musamman wanda zai shafi metabolism da metabolism na mutum. Ya kamata a lura cewa kifi na arewacin teku ya ƙunshi kayan da yafi amfani da kudanci. Wadannan acid ana samuwa ne kawai a cikin kifaye. A cikin kayan abinci kayan abinci wanda zai iya samun maganin analogue -alpha-linolenic acid (linseed, rapeseed, waken soya), amma yana da tasiri sosai a cikin jiki. Menene ya ba jikin jikin omega-3 na cikin kifin?
- da gaske ya shafi tsarin kwakwalwa, kare kariya daga siffofin atherosclerotic
- rage haɗin ƙwayar ƙwayar zuciya, kare daga infarction m, rage jini coagulability
- tada samar da nitrogen, wanda ke inganta jini da kuma rage yawan karfin jini
- haifar da karuwa a matakin "cholesterol" mai kyau, inganta ingantaccen ma'auni a ƙaddamar da cholesterol cikin jini
- rage hadarin ciwon daji
- suna da muhimmanci ga kyakkyawan bayyanar fata, gashi, kusoshi
- Yi aiki a matsayin magungunan anti-inflammatory mai kyau, wanda yake da muhimmanci ga mutanen da ke fama da ciwon maganin jini, gout
- sun zama wajibi ne don yin aiki mai kyau na juyayi da kuma tsarin rigakafi
- karfafa ƙaruwa a samar da serotonin - yanayi mai kyau na yanayi
Ta yaya abubuwan da ke tattare da waɗannan abubuwa masu amfani suna kama da kifaye da kifi? Saboda haka, kifi - 1.8 g / 100 g, sardines - 1.4 g / 100 g, mackerel - 1.0 g / 100 g, tuna - 0.7 g / 100 g, halibut - 0, 4 g / 100 g, cod - 0.1 g / 100 g, mussels - 0.7 g / 100 g, oysters - 0.5 g / 100 g, shrimps - 0.3 g / 100 g. , tilapia - kawai game da 0.08 g / 100 g.
Iodine
Wani muhimmin abu a cikin abun da ke tattare da kifaye da kifaye, wanda ya ƙayyade adadin abincin su, yafi ne. Wannan abu ne mai mahimmanci don aiki mai kyau na jiki, tun lokacin yana da ɓangare na hormones thyroid. Suna gudanar da maganin metabolism a jiki, da alhakin ci gabanta, maturation, thermogenesis, aikin jituwa na tsarin tausayi da kwakwalwa. Iodine yana taimakawa wajen konewa da adadin kuzari a cikin jiki, inganta digestibility na na gina jiki kuma ya maida hankali akan su a cikin wadanda suke buƙatar shi. Rashin isuwa na iodine yana kaiwa ga cututtuka da kuma matakan da ba a iya magance su ba a cikin glandar thyroid. Matsayin iodine a cikin jiki yana rinjayar samuwar ƙarfin zuciya, ci gaba da tunanin mutum (ko baya), rashinta zai iya haifar da jinkiri a ci gaba da ta jiki da tunanin mutum, miscarriages, cretinism. Rashin amincin na iodine daga abinci (kuma daga kifaye musamman) rage wadannan kasada a wasu lokuta.
Selenium
Selenium wani kashi ne wanda yake da wadata a cikin kifaye da kifaye. Kayan da yake bayarwa ya kasance mai girma (50-80%), kuma abun ciki a cikin abincin ya dogara da abun ciki na selenium a yanayin ci gaban su ko ciyayi. Selenium wani kashi ne tare da aikin antioxidant, don haka yana kare jiki daga tsufa, kuma yana da sakamako mai karewa daga ciwon daji. Selenium yana da mahimmanci ga aikin al'ada na al'amuran, shi ne ɓangare na enzymes a cikin jinin jini kuma yana da muhimmanci ga ci gaban al'ada da ci gaban wannan tsarin. Lalaci na selenium ta haifar da irin wadannan cututtuka kamar rauni na tsoka, cututtukan zuciya ko kawar da ci gaban yara. A cikin yankunan da abun ciki na selenium a cikin yanayi ya yi yawa a cikin mutanen da ke shawo kan asarar selenium, akwai sakamako masu illa irin su asara gashi, kusoshi, lalacewar fata. Adadin selenium a cikin kifin ƙananan ne, amma dai kamar yadda jikin mutum yake buƙata a al'ada. Idan, hakika, ba'a ciyar da kifaye ba da abincin abincin albarkatun albarkatun albarkatun albarkatun albarkatun albarkatun albarkatun abincin, wanda zai haifar da wuce gona da iri na selenium a cikin samfurin kifi na karshe.
Viatin D
Kifi kuma shi ne tushen bitamin D, wanda ba makawa a cikin aikin intestines, kodan da kasusuwa. A cikin hanji, an shayar da sinadarin allura da phosphorus, wanda ke taimakawa wajen ƙarfafa kasusuwa da kuma tasiri akan gina kwarangwal. Rashin bitamin D zai iya rinjayar mummunan tsarin kashi a cikin yara (rickets) da kuma manya (osteoporosis, osteomalacia). Abun da ke ciki a kifi ya dogara da abun ciki mai yalwa: haliho - 5 μg / 100 g, salmon - 13 μg / 100 g, mackerel - 5 μg / 100 g, sardines - 11 μg / 100 g, tuna - 7,2 mcg / 100 g, herring - 19 mcg / 100 g.
Calcium
Mafi yawan yawan alli da ake samu a kasusuwa na kifaye. Sabili da haka, idan kana buƙatar calcium, saya kifin ƙoshin kifi. An fiye shi daga gawar kifi tare da kasusuwa, don haka calcium zai kasance da yawa. Wannan kashi yana da mahimmanci ga tsarin mai juyayi, tsokoki, ƙwayar zuciya ta al'ada kuma yana da mahimmanci don kiyaye ma'auni na alkaline cikin jiki. An rasa yawancin allurar ido tare da idanu mara kyau: matsalolin kasusuwa da hakora, da kuma tsofaffin ƙwayoyin tsoka da kuma fushi. Kwayoyin sunadaran saukewa sau da yawa, yana da muhimmanci don samun bitamin D da rabo daidai na wannan kashi zuwa phosphorus (1: 1). Abin da ya sa kifi da kifaye su ne mafi kyawun kaya. Suna da dukkan nau'ikan kayan shafa don tabbatar da cewa an yi amfani da allura a jikinta kuma shine mafi amfani ga jiki.
Magnesium
Kifi yana dauke da magnesium. Kullunsa, kamar yadda yake a yanayin kwayoyin, yana buƙatar yanayi na musamman. Kasancewar mai ya zama dole domin magnesium za a iya tunawa da sassan jikin ciki. Wannan yana da mahimmanci ga kasusuwa, da tausayi, da na zuciya da jijiyoyin zuciya, da kuma tsokawar jiki. Magnesium yana da hannu a cikin metabolism na carbohydrates, calcium, sodium, potassium, phosphorus, bitamin kuma rinjayar aikin da antidepressants. Sabili da haka, idan cin abinci bai da yawa samfurori da ke dauke da magnesium, akwai damuwa, hyperactivity daga cikin juyayi da ƙwayoyin murka, tsofaffin ƙwayoyin ƙwayoyin cuta, ƙuƙwalwa. Ya ƙunshi cikin kifi kamar haka: cod - 5 MG / 100 g, halibut - 28 MG / 100 g, kifi - 29 MG / 100 g, mackerel - 30 g / 100 g, sardines - 31 g / 100 g. tuna - 33 g / 100 g, herring - 24 g / 100 g.
Duk da abincin da ake ginawa sosai da nauyin kifaye da kifaye, amfani da kifaye a kasarmu shine kimanin kilogiram 13. a kowace shekara. Don kwatanta: Jafananci suna cin kifi game da kilo 80. kowane mutum a kowace shekara, Jamus, Czech da Slovaks - 50 kg, Faransanci, Spaniards, Lithuanians - 30-40 kg.