Kifi - abun cikin kalori, abun da ke ciki da dukiyoyi masu amfani

Abinci

2K 0 07.02.2019 (sabuntawa ta ƙarshe: 26.03.2019)

Trout shine kifin ruwan kifi mai ɗanɗano daga jinsin kifin salamon. Samfurin yana da fa'idodi masu fa'ida saboda yawan jijiyoyin mai, bitamin da amino acid. Bugu da kari, saboda karancin kalori, kifin ya dace da abinci mai gina jiki, kuma saboda yawan sinadarin gina jiki, ana iya saka shi cikin abincin 'yan wasa.

Abun ciki, darajar abinci mai gina jiki da abun cikin kalori

Abubuwan da ke cikin kalori na kifin sun dogara kai tsaye kan hanyar dafa kifin, kuma abin da yake da shi da ƙimar shi ma ya dogara da nau'ikan. Abubuwan da ke cikin kalori na ɗanyen kifi a cikin 100 g matsakaita 96.8 kcal, wanda aka ɗauka a matsayin ƙaramin adadi, an ba shi cewa kifin yana da nau'ikan mai mai. Abubuwan da ke cikin kalori na masassarar bakan gizo mai dan kaɗan ya dara a 140.6 kcal.

Dogaro da hanyar girki, adadin adadin kuzari yana canzawa kamar haka:

• gasa a cikin tanda - 102,8 kcal;
• soyayyen a cikin kwanon rufi da man shanu - 210,3 kcal;
• don ma'aurata - 118,6 kcal;
• dan gishiri kaɗan kaɗan - 185.9 kcal;
• kyafaffen - 133.1 kcal;
• salted - 204,1 kcal.

Ya fi bayyane a bayyane cewa yayin bin tsarin abinci, ya zama dole a ci kifin da aka gasa ko aka dafa shi, tunda godiya ga wannan fasaha ta dafa samfurin, za a kiyaye matsakaicin adadin abubuwan amfani. Ba za a iya kiran gishiri mai gishiri, ɗan gishiri da kuma kyafaffen kifi ba musamman masu amfani.

Imar abinci mai gina jiki (BZHU) na sabbin ƙwaya a cikin 100 g:

• sunadarai - 21 g;
• mai - 6.5 g;
• carbohydrates - 0 g;
• ruwa - 72,0 g;
• ash - 1.1 g;
• cholesterol - 56 MG;
• omega-3 - 0.19 g;
• omega-6 - 0.39 g

Chemical abun da ke ciki na ma'adanai da 100 g:

• potassium - 363 MG;
• magnesium - 21,9 MG;
• sodium - 52.5 MG;
• phosphorus - 245,1 MG;
• alli - 42.85 MG;
• baƙin ƙarfe - 1.5 MG;
• jan ƙarfe - 0.187 MG;
• manganese - 0.85 MG;
• zinc - 0.6 MG

Kari akan haka, kifin yana da wadataccen bitamin kamar:

• A - 16.3 MG;
• B1 - 0.4 MG;
• B2 - 0.33 MG;
• B6 - 0.2 MG;
• E - 0.2 MG;
• B12 - 7.69 MG;
• C - 0.489 MG;
• K - 0.09 μg;
• PP - 4.45 MG;
• D - 3.97 mcg.

Kifi ya ƙunshi har zuwa maras mahimmanci 8 da amino acid 10, waɗanda suke da tasiri mai kyau ga lafiyar mata da maza.

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Fa'idodi masu amfani da kifin ga jiki

Abubuwan fa'idodi masu amfani da kifin ga jikin mutum suna da yawa ƙwarai. Amfani da jan kifi a kai a kai ba wai kawai ya shafi yanayin kiwon lafiya gaba daya ba, har ma da aikin gabobin mutum na ciki.

1. Saboda wadataccen abun cikin abubuwa masu amfani, kifin yana da tasiri mai tasiri akan aikin kwakwalwa, yana kara inganci, maida hankali har ma da juriya ta jiki, wanda 'yan wasa a duk duniya ke amfani dashi da fasaha. Amfani da kifi a kai a kai na inganta karfin ƙwaƙwalwar ajiya, faɗakarwa da sauran ayyukan fahimi.
2. Za a ƙarfafa ganuwar jijiyoyin jini da myocardium, zagawar jini zai inganta, kuma hawan jini zai daidaita. Trout yana inganta kawar da abubuwa masu haɗari kamar su cholesterol daga jiki, don haka rage haɗarin kamuwa da cututtukan zuciya.
3. Godiya ga abubuwan gina jiki da aka haɗa a cikin kifin, ana iya daidaita matakin sikarin jini, don haka samfurin yana da amfani musamman ga ciwon sukari mellitus.
4. An ƙarfafa tsarin juyayi kuma an hana mummunan tasirin damuwa ga jiki. A sakamakon haka, barci yana inganta kuma haɗarin neurosis ko baƙin ciki yana raguwa.
5. Tsarin tsufa yana jinkiri saboda bitamin E, selenium da ascorbic acid waɗanda suke ɓangare na kifin, tunda godiya garesu tasirin kwayoyi na masu kwayar cutar kyauta a jiki yana da tsaka-tsalle.
6. Jan kifi a kai a kai zai karfafa garkuwar jiki.
7. Ana cire abubuwa masu guba da lalacewa daga jiki.
8. Jiki yana saurin narkewar furotin sosai fiye da furotin daga abincin nama, wanda kuma yana da matukar amfani ga 'yan wasa.
9. Saboda babban matakin alli a cikin sinadaran kayan aikin, kasusuwa, hakora da kusoshi suna inganta, wanda ke da matukar amfani ba ga manya kawai ba, har ma ga yara.
10. Kayan kifi suna da amfani a lokacin aiki bayan aiki (wannan ba soyayyen abinci ne ko gishiri ba), yayin aiki mai nauyi ko bayan rashin lafiya.
11. Ana ba da shawarar fillet mai cike da abinci mai gina jiki amma mai ƙananan kalori ga mutanen da suke da kiba kuma suna son rasa nauyi.
12. Amfani da jan kifi a kai a kai na da tasiri mai tasiri kan aikin haihuwa a cikin maza da mata.

Bugu da kari, godiya ga sinadaran gina jiki wanda wani bangare ne na kifin, jikin mutum yana shan ƙarfe da sauran abubuwa masu amfani sosai. Hakanan, samfurin yana da kyau don cin abinci da abinci mai gina jiki.

Bayani mai ban sha'awa! Kututtuka, kamar sauran abincin teku, ya fi dacewa da jikin mutum fiye da abincin dabbobi. Kifi ba kawai kawai ya fi dacewa ba, amma kuma narkewa kusan sau 3 fiye da nama.

© Hoto na ALF - stock.adobe.com

Contraindications da cutar

Takaddama game da amfani da cutar da lafiyar kifin sunada alaƙa da ikon cin abincin teku don tara ƙananan ƙarfe kamar su mercury. Wannan sinadarin, koda a cikin mafi karancin abubuwa, yana cutar da jiki, saboda haka ba'a bada shawarar a wulakanta kifi ba. Yawan isasshen ƙarfin cin kifin har zuwa abinci sau 3 a mako.

Bugu da kari, ya kamata a jefar da jajayen kifi:

• idan akwai rashin haƙuri na mutum ga samfurin ko tasirin rashin lafiyan;
• yayin shayarwa da ciki, ya kamata mata su guji cin kifin, musamman gishiri, tunda gishiri yana riƙe da ruwa a jiki kuma yana ƙara kumburin da ya riga ya kasance a lokacin daukar ciki;
• bai kamata ku ci ɗanyen kifi ba - samfurin na iya kamuwa da cutar parasites, saboda haka ana buƙatar maganin zafi;
• tare da cututtukan hanta ko hanji, cin kifin ja kifi an hana shi;
• cin gishiri ko soyayyen kifin an hana shi a cikin ischemia na zuciya, hauhawar jini ko atherosclerosis;
• don rage nauyi, dole ne ka bar gishirin gishiri, saboda yana riƙe da ruwa a jiki;
• ya zama dole a ƙi wani abu mai gishiri idan akwai cututtukan koda, tunda gishiri a cikin jiki zai ƙara yawan ruwan da ake sha, wanda zai haifar da ƙarin damuwa a kan gaɓa.

Yana da mahimmanci a sani: wasu nau'ikan kifaye suna da ikon tara kayan masarufi fiye da wasu, amma don kar a haddace dukkan nau'ikan, ya isa a tuna da dokar gaba daya: mafi girman kifin, shine mafi girman abubuwan da ke cikin ƙarfe masu nauyi a cikin naman. Kogin Kifi nau'ikan kifi ne wanda ke tara karancin mercury.

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Sakamakon

Trout shine kifi mai daɗi kuma mai lafiya wanda, idan aka sha shi a daidaitacce kuma akai-akai, yana da tasiri mai tasiri akan lafiyar gabaɗaya. Bugu da kari, kifi yana matsayin kyakkyawan tushen furotin ga 'yan wasa kuma yana taimakawa wajen kara juriya yayin motsa jiki. Tare da taimakon kifin, zaka iya rasa nauyi, da haɓaka ƙwaƙwalwar ajiya da natsuwa. Babban abu shine dafa kifi daidai kuma kar ayi amfani da soyayyen abinci, gishiri da hayaƙi.

Kalli bidiyon: Katon (Nuwamba 2024).