Bella Adams
Masana abinci mai gina jiki sukan shawarci mutanen da ke son rage kiba su maye gurbin nama da kifi a cikin menu nasu. Wannan shawara ce mai amfani sosai, amma ba kowane nau'in kifi ba ne za a iya amfani dashi don asarar nauyi saboda akwai kifin da ya ninka sau 2 a cikin adadin kuzari fiye da naman alade! Don haka yana da kyau a saka kifi mara kiba a cikin menu na asarar nauyi.
Kuna iya rasa nauyi cikin nasara ta hanyar sarrafa aikin leptin (hormones waɗanda ke shafar nauyin jiki) a cikin jiki tare da taimakon kitse mai yawa a cikin kifin. Don yin wannan, dole ne a maye gurbin kitsen dabba mai kitse (naman alade, rago, man alade, da sauran nama mai kitse) tare da su a cikin abincin ku.
Wane kifi ne ya fi amfani ga asarar nauyi
Abin baƙin ciki (ko sa'a), sanannen magana cewa mafi kyawun kifi shine tsiran alade bai dace da lambar cin abinci mai kyau ba. A bayyane yake cewa wannan magana ba ta dace da wadanda ke raguwa ba. Don haka bari mu yi ƙoƙari mu kama wannan kifin zinare wanda ke ba da siriri.
Don fahimtar wane kifi ya fi amfani don asarar nauyi, kuna buƙatar sanin nau'insa da kyau. A al'ada, kowane nau'in kifi za a iya raba su zuwa mai mai, matsakaici-mai, da ƙananan mai.
Kifi mai kitse ya ƙunshi kitse 8% ko fiye da haka. Wannan rukunin ya haɗa da mackerel, eel, halibut, herring mai kitse, da kifi sturgeon. Idan ka dubi abun da ke cikin kalori na irin wannan kifin, kifin mai ya ƙunshi kilocalories 210-250 a kowace gram 100, da mackerel mai fatty - 180-220 kcal. Sabili da haka, yana da wuya a maye gurbin irin wannan kifi tare da, a ce, naman sa ko ma naman alade maras kyau, wanda ke da adadin kuzari na kimanin kilocalories 120, lokacin rasa nauyi.
Kifi mai matsakaicin kitse ya ƙunshi kitse 4 zuwa 8%. Kifaye masu matsakaicin kitse sun haɗa da nau'ikan nau'ikan irin su mackerel na doki, pike perch, salmon ruwan hoda, trout, tuna, bass na teku, irin kifi, kifin kifi, da nama. Wadannan kifin sun ƙunshi kilocalories 90 zuwa 140, wanda kusan daidai yake da nama. Lokacin rage kiba, wani lokaci za ku iya haɗa kifaye masu matsakaicin kitse a cikin abincinku azaman madadin nama.
Kifi mai ƙarancin kifin ya haɗa da nau'ikan da ke da abun ciki mai mai wanda bai wuce 4% ba. Idan kun sanya kanku burin rage kiba, to ya kamata ku shanye kifi daga wannan rukuni, wato, kifi maras nauyi. Kuna iya cin cod, hake, pollock, bream, kogin perch, pike, flounder, roach, haddock, da haddock ba tare da nadama ba. Caloric abun ciki na wannan nau'in shine kawai 70-100 kcal da 100 grams. Mafi kyawun asarar nauyi zai kasance saboda wannan maye gurbin nama tare da kifi.
Amma duk da haka, komai amfanin kifin don rage kiba, shima yana buƙatar ya kasance cikin matsakaici. Masu aikin gina jiki suna ba da shawarar cin kifi sau 3 a mako - mafi kyawun ƙimar don asarar nauyi da lafiya.
Amfanin kifi ga lafiyar dan adam
Binciken da masana kimiya na Amurka suka gudanar ya nuna cewa yawan cin kifi ko dafaffen kifi a kai a kai yana rage hadarin kamuwa da ciwon zuciya. A nasu bangaren, likitocin Faransa sun gudanar da nasu bincike kuma sun yi imanin cewa yawan kifaye na yau da kullun yana rage haɗarin kamuwa da cutar kansar hanji.
Man kifi, wato, kitse mai yawan polyunsaturated Omega-3, wanda jikinmu zai iya samu daga abinci kawai. Suna da amfani saboda suna ƙarfafa zuciya da tasoshin jini, suna motsa kwakwalwa, da rage cholesterol na jini.
Kifi shine tushen cikakken furotin, wanda ya bambanta da kayansa daga naman alade da naman sa. Bugu da ƙari, furotin kifi yana narkewa da kyau ta hanyar enzymes na fili na narkewa kuma yana da kyau a cikin jiki. Yawan assimilation ya kai 95-98%.
Baya ga furotin, yana dauke da bitamin, fats, da abubuwan cirewa wadanda ke kara garkuwar dan Adam da inganta hangen nesa. Naman kifi yana kunshe da cikakken sunadaran tsoka. Lokacin da sunadaran suna aiki akan glandar narkewa, ana fitar da ruwan 'ya'yan itace mai yawa, wanda ke ba da damar kifin ya narke a cikin jikin ɗan adam cikin sa'o'i biyu zuwa uku.
Hakanan mahimmanci shine kasancewar ma'adanai a cikin kifi - fluorine, calcium, da phosphorus, waɗanda suke da mahimmanci ga ƙasusuwa da hakora. Potassium yana cire ruwa mai yawa da gishiri daga jiki kuma yana da amfani ga aikin tsoka. Magnesium yana da hannu a cikin farfadowar tantanin halitta da metabolism, ƙarfe yana da mahimmanci don hematopoiesis, kuma aidin yana da mahimmanci ga glandar thyroid. Baya ga abubuwan da aka gano a sama, kifi yana cike da sauran abubuwa masu amfani, wato jan ƙarfe, sodium, sulfur chlorine, manganese, cobalt, da bromine. Ka yi tunanin, kifi ya ƙunshi abubuwa kusan 30 waɗanda ke da mahimmanci ga jikin ɗan adam.
