Salmon - abun da ke ciki, abubuwan kalori da fa’idodi ga jiki

Salmon (Atlantic salmon) sanannen nau'in kasuwanci ne na jajayen kifi. Ya bambanta ba kawai a cikin ƙanshinta mai daɗi ba, har ma a cikin babban abun ciki na abubuwan amfani. Ya ƙunshi kitse mai ƙanshi, macro- da microelements, bitamin da babban furotin in babu carbohydrates, wanda ke sa samfurin ya kasance mai matukar mahimmanci yayin ragin nauyi.

Babban fasalin wannan kifin shine cewa ba kawai steaks suna da kyau ga lafiya ba, har ma caviar, madara har ma da kai. Bugu da ƙari, don abubuwan gina jiki, ana son salmon ba kawai 'yan mata da suke son cire santimita biyu daga yankin kugu ba, har ma da' yan wasa maza waɗanda kawai ke buƙatar dawo da tsoka bayan horo.

Red kifi ya nuna kansa da ban mamaki a cikin kayan kwalliyar: creams tare da caviar suna shayar da fata kuma suna hana tsarin tsufa da wuri. Ana kuma amfani da Salmon don amfanin magunguna don hana cututtuka da dama.

Abincin kalori, abun da ke ciki da darajar abinci mai gina jiki

Redimar kuzarin jan kifi ya dogara da hanyar shirye-shiryen samfurin, alal misali, abun cikin kalori cikin 100 g na ɗanyen kifin da aka siyar shine 201.6 kcal kuma ya canza kamar haka:

• gasa a cikin tanda - 184.3 kcal;
• dafa - 179,6 kcal;
• gasashen - 230.1 kcal;
• miyar kifi daga kan kifin –66.7 kcal;
• dan gishiri kaɗan kaɗan - 194,9 kcal;
• steamed - 185,9 kcal;
• soyayyen - 275,1 kcal;
• salted - 201,5 kcal;
• kyafaffen - 199,6 kcal.

Dangane da ƙimar abincin kifin sabo, ya zama dole a kula da abubuwan BZHU da wasu abubuwan gina jiki a cikin 100 g:

Sunadaran da suke da wadata a cikin abubuwan da ke cikin kifin na salmon a hankali jiki ke shafar su, kuma kitsen kifin yana da fa'ida ta ban mamaki. Saboda karancin carbohydrates, wannan kayan zai zama abin bautarwa ne ba kawai ga yan wasa da masoyan kifi ba, har ma da matan da suke son rage kiba, musamman idan yazo dafaffun kifi.

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Theungiyar sunadarai na ɗanyen kifi a cikin 100 g kamar haka:

Salmon ya ƙunshi omega-3 fatty acids, waɗanda suke da mahimmanci don rayuwar ɗan adam da cikakken aiki na gabobin ciki. Kifin ya ƙunshi babban iodine, wanda rashi nasa yana haifar da tabarbarewar lafiya, raguwar rigakafi da damuwa.

Amfani da kifin salmon

Fa'idodin jan kifin kifin kifi don lafiyar ɗan adam ya bambanta:

1. Melatonin, wanda wani bangare ne na kifin, yana kiyaye samari, domin kai tsaye yana shafar tsarin sabunta kwayar halitta. Haka kuma, yana taimakawa wajen kawar da rashin bacci.
2. Amfani da tsari na ƙananan kifi mai ƙananan gishiri a ƙananan ƙananan yana da sakamako mai kyau akan aikin rage nauyi, ƙosar da jiki tare da ma'adanai yayin cin abinci, kuma ya cika yawan furotin da ake buƙata don 'yan wasa.
3. Aikin kwakwalwa yana inganta, nitsuwa da sanya hankali suna ƙaruwa. Sakamakon zai yiwu koda kuwa akwai miyar kifi daga kan kifin, tunda tana dauke da kusan nau'ikan abubuwan amfani kamar na cikin gawa.
4. Yana inganta aiki na tsarin zuciya da rage kasadar kamuwa da cututtukan zuciya. Saboda wannan dalili ne cewa dole ne a saka kifin kifin a cikin abincin 'yan wasa.
5. Amfani da samfurin yau da kullun yana ƙaruwa saboda yawan abun ciki na bitamin da kuma ma'adanai a cikin kifin, yana daidaita aikin tsarin juyayi, kuma yana yin sautin jijiyoyin jini.
6. Godiya ga mai mai kamar omega-3, matakin cholesterol a cikin jini yana raguwa, haɓakar metabolism ta inganta, wanda ke taka muhimmiyar rawa a cikin aikin rage nauyi. Don cimma nasarar da ake buƙata, an fi so a ci ɗan ƙaramin tafasasshen, dafaffen ko naman alade.
7. Hadaddun abubuwa masu amfani a cikin jan jan kifi yana taimakawa tare da ischemia, inganta aikin jijiyoyin jini da zuciya. Don yin wannan, ya isa cin salmon guda sau ɗaya a mako.

Salmon yana da sakamako mai kyau akan yanayin fata kuma yana kiyaye shi daga haskakawar ultraviolet. Kuma idan mace ba wai kawai ta ci kifi ba, amma har ma ta sanya maski bisa ga caviar, za ta kasance tana shayar da fatar fuskar kuma za ta daidaita ƙananan wrinkle.

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Amfanin madara ga jiki

Fa'idodin madarar salmon da farko sun ta'allaka ne da cewa wannan samfurin, kamar kifin kansa, yana da wadataccen mai na omega-3, da furotin, da bitamin B, da bitamin C da kusan ma'adanai iri ɗaya.

Abubuwa masu amfani na madara:

• rigakafin cututtukan zuciya;
• saboda kasancewar furotin a cikin samfurin, yana da amfani a sha madara a cikin ciwon sikari, saboda yana inganta tasirin insulin a jiki;
• inganta aikin kwakwalwa saboda glycine;
• ana amfani da madara don magance tsarin mai juyayi;
• godiya ga immunomodulators da aka haɗa a cikin kayan kifi, an ƙarfafa tsarin rigakafi;
• madara na inganta warkar da raunuka na ciki da raunuka, suna ba da sakamako mai kumburi;
• Ana amfani da madara a cikin kayan kwalliya, don yin kwalliyar fuskar tsufa dangane da wannan samfurin.

Akwai ka’idar cewa madara na da tasiri mai kyau a kan aikin haihuwa na maza, amma wannan ba a tabbatar da shi a kimiyance ba.

Cikin Salmon

Ellarfin salmon ba shine mafi kyawun ɓangaren kifi ba, kuma ana amfani dashi galibi azaman abun ciye-ciye don shaye shaye. Koyaya, kayan ciki suna da wadataccen bitamin, ma'adanai kuma suna da abubuwa masu amfani da yawa:

• an ba da shawarar yawan ciki don mata a lokacin daukar ciki don su dace da jikin uwa da yaro tare da abubuwa masu amfani;
• samfurin yana rage alamun psoriasis;
• Saboda yawan abun cikin omega-3, cin kifin a cikin matsakaici zai taimaka wajen hana kiba, wanda galibi ke tasowa ne daga rashin sinadarin mai a jiki;
• aikin ƙwayoyin kwakwalwa suna inganta;
• ciki yana rage ƙonewa a cikin amosanin gabbai;
• amfani dashi wajen maganin rashin haihuwa na maza.

Ciki zasu iya zama babban tushen makamashi ga yan wasa kafin horo.

Cutar da lafiya

Salmon na iya cutar da lafiyar kawai idan an cutar da samfurin, tunda, kamar sauran abincin teku, jan kifi na iya tara ƙarfe masu nauyi. Sabili da haka, yawan amfani da kifin da aka kama a cikin yankuna marasa kyau na yanayi na iya haifar da guba ta mercury. An hana shi cin kifin a gaban kasancewar rashin lafiyan ko rashin haƙurin mutum da samfurin.

An hana salmon gishiri don amfani:

• mutanen da ke da hauhawar jini;
• mata masu juna biyu da yawa saboda gishirin da ke ciki;
• tare da bude hanyar tarin fuka;
• masu cutar koda, kuma saboda gishiri.

Hakanan ya shafi cin kayayyakin kifi mai gishiri ko kyafaffen.

Abin lura: Ba za a ci soyayyen kifin da yawa saboda kiba ko cututtukan zuciya ba, sun fi son gasa ko kuma naman gishirin.

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Sakamakon

Kifin Salmon kifi ne mai cike da lafiya da kuma daɗi. Ya dace da abinci mai gina jiki, yana shayar da jiki da bitamin waɗanda waɗanda suka rasa nauyi suka ƙi saboda cin abinci. 'Yan wasa suna buƙatar kifin kifi don ƙarfafa garkuwar jiki, zuciya, kuma a matsayin tushen furotin mai narkewa mai sauƙi. Bugu da kari, madara, ciki, jan kifi caviar suna da amfani ga maza da mata ba kasa da salmon steaks.

Kalli bidiyon: Anfanin Plantain Ga Dan Adam. (Nuwamba 2024).