Salmon da kifi mai mai: Omega-3 a cikin wani ɓangare na ainihi

Kifi mai suna salmon yana da tsada, kuma sardines ba su da tsada sosai, kuma duka suna da iri ɗaya a kan tebur. Tambayar da ya kamata a yi ita ce abin da kuke samu don kuɗin: yawan furotin, yawan omega-3, da kuma yawan cin abinci da ya dace.

Amsar ba ta da wuyar fahimta kamar yadda wannan littafi ya nuna. Abincin kifi mai mai sau ɗaya ko biyu a mako yana rufe dalilin da ya sa mutane ke cin shi a farkon wuri, kuma rata tsakanin mafi tsada da mafi arha a farantin ya fi ƙasa da rata a kan rasit.

Abin da rabo a zahiri ya ba ka

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• Kiwo da aka noma: kimanin 210 kcal, 22 g na furotin, 13 g na kitse, wanda 1.52 g ne EPA da DHA.
• Dabbobin daji: kusan 160 kcal, 24 g na furotin, 7 g na kitse, game da 1 1.5 g EPA da DHA.
• Ƙungiyoyin ruwa: kusan 230 kcal, 22 g na furotin, 15 g na mai, 2 2.5 g EPA da DHA mafi yawan omega-3 da aka kashe.
• Sardines da aka yi kwalliya, an zubar da su: kusan 200 kcal, 24 g na furotin, 11 g na mai, kimanin 1.5 g na EPA da DHA, da kuma kimanin 300 mg na alli saboda kuna cin kasusuwa.
• Ƙwarƙwarar ƙwarƙwarar: kusan 150 kcal, 21 g na furotin, 6 g na kitse, game da 1 g na EPA da DHA.
• Tuna da aka yi a cikin ruwa: kusan 115 kcal, 25 g na furotin, 1 g na mai amma kawai game da 0.3 g na EPA da DHA.

Fiber ba shi da kome, a cikin kowane kifi, ba tare da banda ba. Wannan shi ne abu na farko da abincin kifi ke bukata tare da shi: kayan lambu, legumes ko cikakken hatsi.

Babu wanda yake da nauyin gram 100 a rayuwa ta ainihi. Kayan kifi na kifi na kifi na kifi na kifi na kifi yawanci suna da nauyin 140 180 g da kuma rasa kashi ɗaya cikin biyar zuwa kashi ɗaya cikin huɗu na wannan nauyin a cikin tanda, don haka wani fillet ya sauka a kusan 25 30 g na furotin da 2 3 g na omega-3. Gwanin sardines 120 g, wanda aka zubar, yana ba da kimanin 20 g na furotin da 1.5 g na omega-3.

Yadda za a daidaita shi cikin mako

Janar jagorar ta daidaita kusan 250500500 mg na EPA da DHA a rana, wanda shine 23.3.5 g a cikin mako guda. Abincin kifi guda ko kifi na kifi yana rufe wannan da kansa; biyu suna sa ka zama mai tsabta. Ba a ba da kyauta don cin shi kullum.

Idan kana motsa jiki kuma kana da burin samun furotin 1.6 g g 2.2 g na kilo na nauyin jiki, kifi abinci ne guda a cikin lissafin maimakon dukan shirin. Kwai, yogurt, kaza da wake har yanzu suna yin aiki mai nauyi a karin kumallo na minti biyar tare da 30 g na furotin yana kula da farkon rana, kuma kaza yana rufe mafi yawan maraice.

Wani tsari mai amfani: kifi ko mackerel sau daya don abincin dare, sardines ko tuna sau daya a abincin rana, kaza ko qwai sauran lokaci. A gwangwani na sardines ramummuka kai tsaye a cikin wani salatin bulgur wanda ya tsira har zuwa lokacin abincin rana maimakon kaza, kuma a cikin dare ka fancy wani abu kuma akwai ko da yaushe kayan kiwo da aka yi wa yogurtKa yi tunani .

Wanda ya dace da shi, kuma wanda ba ya dace da shi

Kifi mai mai yana aiki sosai idan ka ci a matakin kulawa ko dan kadan sama da haka, idan kana son furotin da ba ya bushewa, kuma idan bitamin D naka ya yi rauni a lokacin hunturu kifi mai mai yana daya daga cikin abinci kaɗan da ke dauke da wani abu mai ma'ana.

Ba ya dace da kai idan kana cikin rashin isasshen adadin kuzari. Kifi mai suna salmon yana ɗauke da adadin kuzari sau biyu fiye da kifi ko kifi mai suna tuna. Wannan ba aibi ba ne a cikin abincin, tambaya ce kawai inda ya dace.

Idan kana da rashin lafiyar kifi ko kuma kifin da ke cikin teku, ka guji shan wannan magani. Sardines da mackerel ma suna da yawan purines, saboda haka duk wanda yake da gout ya kamata ya tattauna da likitansa. Kuma idan ba za ku iya jure wa kifi ba, man algae yana samar da EPA da DHA guda ɗaya shine tushen tsire-tsire wanda yake yi, yayin da flaxseed da walnuts suna ba ALA, wanda jiki ya canza shi da kyau.

Haɗuwa da ba ta buƙatar ƙoƙari

• Fuka-fuki na kifin kifi, 121414 minti a 200 °C, tare da dankali da salatin kore.
• Sardines da aka yi a kan burodi mai yalwa da lemun tsami da albasa minti uku, kimanin 25 g na furotin.
• Mackerel a cikin busassun kwanon rufi, da aka yi amfani da wake ko chickpeas don abincin ya sami wasu fiber a ciki.
• Tuna a cikin ruwa da aka haxa da yogurt maimakon mayonnaise, da kuma masara mai dadi da tumatir.
• A jiya sanyi kifi salmon flaked ta hanyar taliya, a kan wannan manufa kamar wannan gurasar da aka gasa tare da broccoli da namomin kazaKa yi tunani .

Labaran da ya kamata a watsar da su

"Kifi da aka yi da gwangwani ba shi da kyau". Ba haka ba ne. Sardines da kuma mackerel da aka yi da gwangwani suna riƙe da omega-3 kuma suna da furotin kamar na kifi mai kyau, a farashi kaɗan.

"Tuna yana da muhimmanci kamar kifi mai mai". Tuna da aka yi a cikin ruwa shine kyakkyawan tushen furotin amma yana dauke da kadan EPA da DHA. Idan omega-3 ita ce batun, ba ta maye gurbin kifin kifi ko kifin kifi ba.

"Kayan kiwo na kiwo ba shi da amfani". Kiwo kiwo kiwo kiwo yana samar da kadan fiye da yawan omega-3 a kowace rabo fiye da daji, domin yafi mai. Bayanan mai mai ya bambanta, amma ba ka rasa kome ba a cikin gram na EPA da DHA a kan farantin.

"Salo mai shan taba abu ɗaya ne". A cikin abinci mai gina jiki yana kusa da shi amma yana dauke da gishiri 3 g na gishiri a kowace 100 g kuma sassan suna da ƙananan 50 g na smoked salmon yana da kimanin 10 g na furotin, ba 25.

"Kwasfa mai kifi suna yin aiki iri ɗaya". Suna ba da kitsen mai amma ba sunadarai ba, iodine, selenium ko bitamin D da ke tare da kifi. Shaidar ta fi karfi ga cin kifi a kai a kai, ba don magance wani capsule a matsayin maye gurbinsa ba.

Lokacin da za ka je wurin likita

Ka tambayi kafin ka sha mai kifi a cikin manyan allurai idan kana shan magungunan rage jini. A lokacin daukar ciki akwai takamaiman shawara game da manyan kifi masu cin nama da kuma mercury kifin salmon, sardines, mackerel da trout suna cikin ƙananan ƙarshen, amma bi umarnin likitanka ya ba ka. Duk wani rashin lafiyar kifi da ya shafi kumburi ko kuma wahalar numfashi yana bukatar kulawar gaggawa.

Gajerun bayanai

Wani kashi na kifi mai mai mai mai mai 120150150 g yana ba ka kusan 253030 g na furotin, 23 g na omega-3 kuma babu fiber ko kaɗan. Biyu a mako sun isa. Sardines da mackerel suna ba da abinci da yawa fiye da kifin kifi, kuma tuna a cikin ruwa abinci ne mai gina jiki maimakon mai ɗauke da sinadarin omega-3. Sauran abubuwa ne na daki-daki.