Mackerel abinci ne mai daraja tare da fa'idodi na musamman na kiwon lafiya, wadatacce a cikin ma'adanai, bitamin da kuma kitse mai ƙanshi. Wannan kifin yana da kyau kwarai da gaske don abinci mai gina jiki, saboda ana ɗaukarsa samfurin mai ƙananan kalori kuma yana samar da tushen yawancin abincin da ba shi da carbohydrate.
Mackerel yana da sakamako mai kyau akan aikin zuciya da jijiyoyin jiki, yana inganta saurin ciwan nama, wanda 'yan wasa ke kaunarsa musamman. Sunadaran da ke cikin wannan kifin yana shan jikin mutum da sauri fiye da na naman. Amfani da wannan samfurin a kai a kai (a matsakaici) yana ba da kuzari, yana da tasiri mai kyau kan bayyanar da aikin hankali.
Haɗin sunadarai na mackerel da abun cikin kalori
Haɗin sinadaran mackerel yana da wadataccen albarkatun mai, iodine, man kifi, micro-da macroelements a haɗe da bitamin. Abun kalori na sabo kifi a cikin gram 100 shine 191.3 kcal, amma ƙimar kuzarin samfurin ya bambanta dangane da hanyar girki, wato:
- gishiri mai gishiri - 194.1 kcal;
- gasa a cikin tanda a cikin tsare - 190.6 kcal;
- dafa - 209.6 kcal;
- dan gishiri kadan da sauƙi - 180.9 kcal;
- abincin gwangwani - 318,6 kcal;
- shan taba mai sanyi - 222.1 kcal;
- zafi mai kyafaffen - 316,9 kcal;
- soyayyen - 220,7 kcal;
- braised - 148,9 kcal.
Nimar abinci mai gina jiki ta 100 g:
- sunadarai, g - 18.1;
- ƙwayoyi, g - 13.3;
- carbohydrates, g - 0;
- ruwa, g - 67.4;
- fiber na abinci, g - 0;
- toka, g - 1.29.
Yanayin BZHU shine 1 / 0.6 / 0, bi da bi. Rashin cikakken carbohydrates na ɗaya daga cikin dalilan da yasa mata slimming suke son wannan samfurin sosai. Protein yana da mahimmanci ga ƙwayar tsoka, kuma ƙwayoyi suna ƙarfafa tsarin garkuwar jiki kuma suna da kyakkyawan sakamako akan metabolism.
Haɗin sunadarai na mackerel a cikin 100 g an bayar da su a cikin tebur:
| Abubuwan | Fraididdigar taro a cikin abun da ke cikin mackerel |
| Phosphorus, MG | 281,1 |
| Potassium, mg | 279,9 |
| Magnesium, MG | 51,2 |
| Sulfur, mg | 180,3 |
| Calcium, MG | 39,9 |
| Chlorine, MG | 171,6 |
| Cholesterol, MG | 69,9 |
| Omega-9, g | 4,01 |
| Omega-3, g | 2,89 |
| Omega-6, g | 0,53 |
| Thiamine, mg | 0,13 |
| Choline, MG | 64,89 |
| Folate, MG | 9,1 |
| Cobalamin, mg | 12,1 |
| Vitamin PP, MG | 11,59 |
| Niacin, mg | 8,7 |
| Vitamin C, MG | 1,19 |
| Vitamin D, MG | 0,18 |
| Yodine, MG | 0,046 |
| Selenium, MG | 43,9 |
| Copper, MG | 211,1 |
| Fluorine, MG | 1,51 |
| Iron, MG | 1,69 |
| Cobalt, MG | 20,9 |
Bugu da kari, sinadarin mackerel na da wadatattun abubuwa a cikin amino acid masu mahimmanci da kuma muhimanci, assat acid mai narkewa.
Idan kun tashi don rage nauyi, ya kamata ku ba da fifiko ga tama ko kuma tafasasshen mackerel, tunda kayan aikin da ke cikin samfurin ba ya canzawa bayan magani mai zafi.
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Fa'idodi ga jiki
Amfanin mackerel ga mata da maza daidai yake da girma. Wannan kifin yana da kyau don rasa nauyi. Ana ba da shawarar a sanya shi cikin abincin yara tun suna ƙanana (amma ba su wuce shekaru 3 ba) kuma har mata masu ciki suna da izinin ci.
Abubuwa masu amfani na kifi suna shafar lafiya kamar haka:
- Vitamin B12 yana faruwa, yana motsa oxygenation na sel kuma yana inganta metabolism mai.
- Ana ƙarfafa ƙashin ƙashi ta bitamin D, wanda ke da amfani musamman ga ƙarancin ƙarni. Koyaya, a wannan yanayin, ba muna magana ne game da kayan gishiri, soyayyen ko sigari ba. Ya kamata a ba da fifiko ga stewed kifi, dafa shi, dafa shi ko dafa shi a cikin tsare.
- Kasancewar phosphorus a cikin abubuwan kifin yana da tasiri mai kyau akan cikakken aiki na dukkan tsarin.
- Godiya ga abubuwan antioxidant na omega-6 da omega-3 fatty acid, abun ciki na cholesterol a cikin jini ya daidaita, yiwuwar yiwuwar bunkasa neoplasms oncological ya ragu, an kara saurin metabolism, wanda yana da matukar amfani ga rasa nauyi mutane da yan wasa.
- Mackerel yana aiki ne a matsayin wakili na maganin cutar atherosclerosis.
- Naman kifin yana da tasiri mai tasiri kan aikin kwakwalwa (kwakwalwa da lakar gwal). Bugu da ƙari, yin amfani da samfurin yau da kullun yana da tasiri mai kyau a kan yanayin haƙoran, ƙwayoyin mucous, yana ba wa fata sautin lafiya kuma yana ƙarfafa gashin gashi.
- Mackerel ya dace da rigakafi da maganin cututtuka na tsarin musculoskeletal, kazalika da rigakafin cututtuka na tsarin zuciya da jijiyoyin jini.
- Idan kana da cuta kamar su ciwon suga, ana ba da shawarar ka ci mackerel mai daƙiƙa. Wannan zai taimaka daidaita matakan sukarin jini. Bugu da kari, matakin haemoglobin zai karu, kuma tsarin juyayi zai zama mai karko.
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Fa'idojin mackerel mai kyafaffen sanyi da kwalliya kusan ɗaya suke da na stewed da gasa kifi. Koyaya, tuna cewa naman gishiri da kyafaffen nama ya kamata a cinye su cikin matsakaici. Musamman idan muna magana ne game da mackerel mai gishiri, wanda ke inganta riƙe ruwa a jiki.
Lura: Don kyakkyawan sakamako a cikin asarar nauyi ko inganta lafiyar, ana bada shawarar cin kifin mai mai ƙanshi tare da kayan ado na kayan lambu mai sauƙi.
Mackerel na gwangwani yana da wadataccen bitamin da ma'adanai, amma a cikin wannan yanayin samfurin ya fi yawan adadin kuzari, saboda haka ba ma ba da shawarar amfani da shi sau da yawa.
Cutar da contraindications
Lalacewa daga cin mackerel ba shi da mahimmanci idan aka cinye shi cikin adadi da aka ba da shawarar. Enthusiwazo mai yawa don samfurin yana cike da halayen rashin lafiyan da matsaloli tare da ɓangaren kayan ciki.
Ba a hana shi cin abincin da aka sha da mackerel mai gishiri:
- mutanen da ke fama da kiba;
- mutanen da ke da cutar koda;
- tare da rikice-rikice a cikin aikin gastrointestinal tract;
- mutanen da ke da hantar mara lafiya;
- yana da kyau kada ka sayi kifin da ya yi yawa, saboda suna iya ƙunsar ƙarfe masu nauyi (alal misali, mercury);
- mata masu ciki;
- tare da hawan jini.
Abincin da aka ba da shawarar mackerel a kowace rana shine 100 zuwa 200 g. Wannan adadin ya fi isa ya shayar da jiki da kuzari da ma'adanai masu amfani.
Lura: ga cututtuka kamar su pancreatitis, ciwon sukari mellitus da gastritis, ba'a da shawarar cin kifin mai, musamman, gishiri, soyayyen ko hayaƙi (mai sanyi ko mai zafi mai sha). Koyaya, tare da pancreatitis, zaku iya iya cin mackerel da aka gasa idan kun yi amfani da ɓangaren litattafan almara daga ƙirjin kifin kawai (amma ba fiye da sau ɗaya a wata ba). A lokuta biyu masu zuwa, dole ne a dafa kifin ko a dafa shi kawai.
Ba a ba da shawarar gwangwani ko kyafaffen mackerel don kiba. Kafin cin kifin da aka yi hayaki, ya zama dole a cire fatar daga ciki, saboda tana iya ƙunsar abubuwa masu cutarwa waɗanda aka yi mata ciki da su yayin aikin girki, misali, phenol, wanda yake cikin hayaƙin ruwa.
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Mackerel ba kawai mai araha bane kuma mai dadi, amma kuma yana da matukar amfani ga lafiyar dan adam. Idan kun dafa kifi daidai, zai iya taimaka muku rage nauyi da inganta yanayin fata da gashinku. Mackerel ya ƙunshi furotin da yawa da ake buƙata don haɓakar tsoka. Wannan ingancin yana da mahimmanci ga 'yan wasa a cikin horo mai ƙarfi. Kifi ba zai cutar da jiki ba idan kunyi la'akari da halaye na mutum, kar ku cinye ku kuma shirya samfurin daidai.
