Kifi mai - umarnin don amfani. Kifi mai: abun da ke ciki, da sake dubawa

Kifi mai ne wani ruwa m abu da halayyar m dandano da wari. Wadãtar da rage cin abinci da wannan amfani da samfur na iya zama hanyar cin kifi ko shan wani tsarkake ilimin aiki ƙari, wanda za a iya saya a Pharmacy. Kifi mai samu a kifi, tuna, mackerel, sturgeon, mullet, anchovies, sardines, kifi da kuma herring. Yadudduka wasu predatory kifi kamar shark da kuma katon kifi, na iya samun high matakan da kifi mai. Duk da haka, ga yin amfani da abinci ba da shawarar, kamar yadda suke located in na sama na kayayyakin abinci da kuma iya tara da dama mai guba abubuwa - msl, Mercury, PBH, chlordane, kuma dioxins. Sha'awa, da kifi da kansu, wanda su ne don mu tushen kifi mai a kan nasu da ikon samar da shi. Omega-H m acid kifi samun hanyar cin microscopic algae ko plankton.

Mene ne kifi mai?

Kifi mai ne cakuda daban-daban m acid:

• cikakken palmitic.
• monounsaturated oleic.
• polyunsaturated linoleic, arachidonic (koma zuwa rukuni na polyunsaturated Omega-6 m acid);
• polyunsaturated Omega-H acid - docosapentaenoic, eicosapentaenoic, docosahexaenoic.

Har ila yau, a kananan yawa da shi ya ƙunshi wasu sauran abubuwa.

Babban darajar da mutum rage cin abinci suna polyunsaturated Omega-H m acid. Cewa suna da hannu a cikin samuwar jikin tantanin, mitochondria, connective nama da myelin daina kai hare hare na kwakwalwa neurons.

A kifi mai suna high a mai-mai narkewa bitamin A da kuma D. A gaskiya, abin da bitamin a kifi mai dauke da kuma a cikin abin da yawa, shafi na mazauninsu na kifi, daga abin da aka samu.

Yadda amfani bitamin kifi mai?

Vitamin A ne da ake bukata don kula da al'ada da hangen nesa, ya ƙunsa a cikin matakai na ci gaba da gashi kuma kusoshi, hakori enamel samuwar, shi rinjayar da numfashi da kuma narkewa kamar tsarin. Wannan bitamin daidai a cell ganuwar, rage su ji na ƙwarai to histamine, sabili da haka, za a iya dauke mai kyau wajen domin rigakafin rashin lafiyan cututtuka. Bugu da kari, bitamin A - wani tasiri antioxidant.

Ga waɗanda suka tsunduma a nauyi jiki aiki, jurewa danniya ko yiwuwa ga m tashin hankali, shi da amfani kara da kashi don samun bitamin A. Wannan bitamin ne ma da muhimmanci ga ciki da kuma lactating mata, wadanda aikin da aka alaka da kaya a kan gani analyzer, da kuma mutane, fama da cututtuka na hanta, pancreas da hanji. Cututtuka na bitamin A, ma, dole ne a kara.

Yana da muhimmanci a san cewa, domin cewa jiki ya iya yin amfani da bitamin A da, shi ya kamata a cinye tare da fats. Ba tare da su, jiki ba zai iya shanye wannan bitamin, saboda shi na bukatar bile mugunya wanda gudanar fats, kuma m acid kunshe ne a cikin abinci. Mutane gurgunta, a bitamin A, m-waraka raunuka, kwasfa kashe fata, wani kurji bayyana a kan shi. Duk wannan take kaiwa zuwa bai kai ba tsufa. Bugu da kari, irin wadannan mutane sun karu laulayi daban-daban cututtuka, tabarbarewar yi, dandruff bayyana, ya hallaka hakori enamel. Vitamin A ne detrimental zuwa aiki na ido. Rage na gani acuity, ido muni daidaita da matalauta lighting (watau. N. "Night makanta"), akwai ji na yashi a cikin idanu, zai iya ci gaba conjunctivitis. Tare da kasawa da bitamin A da mutumin rasa ci, akwai wani m thinness. A hada da kifi mai a rage cin abinci zai taimake ka ka kauce wa duk wadannan m matsaloli.

Vitamin D wajibi ne ga sha na phosphorus da alli, don haka a kan ta yawa a cikin jiki ya dogara da jihar hakora da kuma kasusuwa. Tare da rashin bitamin D a manya, matsalar tafara da kashi nama. Bugu da kari, alli ne da hannu a aiwatar da ƙanƙancewa da shakatawa na tsoka zaruruwa. A yara karbar bitamin D a isa yawa, a fara barci cuta, akwai irritability, sweating, m teething da rufaffiyar fontanelle, maras kyau kafar kasũsuwa, ashe, kashin baya da kuma hakarkarinsa. Musamman amfani bitamin D ga tsofaffi da marasa lafiya da tarin fuka, epilepsy, psoriasis, mata masu juna biyu da kuma duk waɗanda suke da wuya tan a rana. An sani cewa bitamin D da aka fi tunawa tare da kitsen da m acid. Saboda haka samun da shi tare da kifi mai - mai kyau ra'ayin. Sha'awa, da farko bitamin D da aka ware daga kifi mai, ya zama daidai - daga tuna kitse.

Mene ne kifi mai?

A abun da ke ciki na kifi mai iya bambanta daga wanda an kasaftawa, dangane da irin kifi. Da miyagun ƙwayoyi da aka samar daga cikin mafi ingancin yadudduka coldwater kifi - kifi, mackerel, sardines, anchovies da herring. Wadannan kifaye dauke da mafi yawan ilimin samuwa m acid. Sauran kifi, kamar tuna, ya ƙunshi sau da yawa kadan adadin Omega-W m acid. Da abun ciki na Omega-H m acid - mafi muhimmanci rarrab da ingancin shirye-shiryen: dogara ne a kan shi warkar Properties, wanda yana da kifi mai. A abun da ke ciki na bitamin kunshe ne a cikin shi ma dabam a kan nau'in kifi da wani musamman tsoka daga abin da aka ware. Mafi yawa daga cikin kifi mai sayar a cikin Pharmacy, samu daga kifi hanta, don haka shi ne mai arziki a cikin bitamin A.

Saki nau'i na kifi mai

Yau saki biyu siffofin da ake ci kari: kifi mai, man shanu, kunsasshen cikin vials, da kifi mai capsules. Sami capsules kunshi gelatin. A abun da ke ciki na kifi mai capsules da vials, kullum m. Wasu masana'antun na iya wadãtar da feedstock. Alal misali, a Pharmacy ne quite na kowa kifi mai da bitamin E (wanda qara tsawon na ajiya), alli, da baƙin ƙarfe, da kuma bitamin A, B1, B2, OT, C, D. haka, za ka iya kara wadãtar da rage cin abinci tare da bitamin. Jikinka zai amfana da wani kifi mai, wanda shi ne mafi alhẽri a gare ku - dauki your da tara. A ranar, da Pharmacy da miyagun ƙwayoyi da aka gabatar a da fadi da kewayon. A abun da ke ciki na kifi mai capsules da aka nuna a kan marufi. Mun bada shawara cewa ka karanta su kafin amfani. A marufi, za ka iya samun shawarwari a kan yadda za a sha kwasfa hanta man fetur. Wannan bayani yana da muhimmanci sosai. Wasu amfani tare da sauran kwayoyi, kifi mai. A abun da ke ciki na bitamin kara zuwa samfurin, ya kamata ka yi la'akari idan ka a halin yanzu shan wani karin multivitamin shirye-shirye.

A kifi mai amfani ga lafiyar ka?

A sakamakon yawa kimiyya karatu tabbatar da muhimmancin kifi mai ga lafiya rage cin abinci. Kwakwalwa, da gidajen abinci, da zuciya da kuma sauran tsokoki, kazalika da yanayin fata dogara da Omega-H m acid. A hasara daga cikin wadannan abubuwa a cikin jiki take kaiwa zuwa cututtuka daban-daban, da kuma ƙarshe - mutuwa.

Ka yi la'akari da 'yan muhimmanci dalilai da suka nuna fiye da kifi mai capsules ne da amfani da kuma dalilin da ya sa suka kamata a kunshe a rage cin abinci.

Kifi mai ne iya hana kumburi

Ya ƙunshi biyu iko Omega-W m acid - EPA (eicosapentaenoic) da kuma DHA (dokozageksanoevaya) da hannu a cikin danniya na kumburi. A kai a kai cin kifi mai, da mutum sami wani babban adadin wadannan m acid. Kimiyya karatu sun tabbatar da cewa suna iya rage kumburi amsa lalacewa ta hanyar lupus erythematosus, rheumatoid amosanin gabbai, kuma kullum ciwon baya. Haka kuma, ci na kifi mai iya hana ci gaban wadannan da kuma sauran cututtuka da na kullum kumburi. "Journal of Tarayyar American} ungiyoyin domin gwajin Biology" a 2008 ta buga wani aiki na bincike wanda ya nuna cewa wannan abin da ake ci kari inganta halitta waraka da kuma rage kumburi foci talãlãɓantar da su ga sashin jiki lalacewa, wanda rage da alama na da harkokin kullum cututtuka.

Kifi mai iya kare da ciwon daji

A 2010, a mujallar "Cancer Epidemiology, biomarkers da Rigakafin" da aka wallafa American masana kimiyya, don gano yadda amfani kifi mai mata. Bisa ga bayanan, yiwuwar tasowa nono a mata suka kai a kai cinye wannan samfurin, game da P2% m. A bit a baya, a 2001, "The Lancet" mujallar buga wata kasida inda ta bayyana cewa da miyagun ƙwayoyi damuarn cin gaban prostate ciwon daji a cikin maza.

Kifi mai ne iya rage da tsufa tsari

Daya daga cikin Sanadin tsufa a salon salula matakin - rage na chromosomes. Chromosomal DNA yana a cikin iyakar rabo, kira telomeres. Telomeres - wani irin "lokaci matsaranta" na Kwayoyin. A kan lokaci, suna taqaitaccen, wadda take kaiwa zuwa rushewa daga cikin kwayoyin jikinsu da kuma gabobin cewa kunshi su. Kifi man iya kare su daga hallaka telomeres. Masana kimiyya daga Jami'ar Jihar Ohio (OSU) sun gano cewa mutanen da shan wannan kari a cikin adadin 1.25-2.5 g per day for 4 watanni canja da m acid profiles a cikin jiki haka cewa telomeres na farin jini Kwayoyin zauna tsawon yawa, fiye da mutane suka ba su amfani da shi.

Kifi mai inganta lafiya gidajen abinci

Idan ka lokaci-lokaci sha daga m zafi bayan m motsa jiki, ko na kullum hadin gwiwa zafi sa daga gout ko amosanin gabbai, za ka iya rage your yanayin da taimakon kifi mai. Wasu aka gyara wannan samfurin suke kunshe a cikin hadin gwiwa lubrication, a Bugu da kari, yana da anti-mai kumburi illa da kuma shi ne iya daidaita rabo na Omega-Z da Omega-6 m acid. Domin wadannan dalilai, wannan samfurin ya kamata gusar zafi bayyanar cututtuka.

Kifi mai stimulates tsoka girma

Omega-W m acid - EPA da DHA tara a cikin phospholipid bilayer na jikin tantanin. Kasancewarsu a manyan isa yawa zai iya ta da tsoka girma. A cewar kimiyya data, Omega-H m acid inganta gina jiki kira da slows ta rage daraja, wanda yake shi ne mai ban mamaki hade da dalilai don a sa na tsoka taro.

Kifi mai iya hana zuciya harin

Cardioprotective sakamako - daya daga cikin mafi muhimmanci Properties na wannan samfurin. Results daga asibiti karatu sun nuna cewa Omega-W m acid hana karuwa a cikin matakan cholesterol ta rage tsari kumburi da kuma kula da jini balance.

Kifi mai inganta kwakwalwa kiwon lafiya

A gagarumin rabo na kwakwalwa a kan ta sinadaran halitta ne Omega-W m acid. Tare da hada a rage cin abinci na kifi mai iya hana wani iri-iri fahimi cuta (ciki, psychosis, hankali gaira cuta, gigin-tsufa da kuma neurological cuta). Omega-H m acid kare kwakwalwa Kwayoyin daga danniya da kuma kumburi, wanda taimaka wajen adana ƙwaƙwalwar ajiya, da mafi kyau duka matakin na mugunya hormones da kuma goyi bayan aiki na juyayi tsarin. Kimiyya karatu sun nuna cewa shan wannan magani ne iya rage da yanayin da marasa lafiya da Alzheimer ta cutar.

Kifi mai inganta nauyi asara kiyaye mafi kyau duka nauyi

A duban farko, wannan sanarwa sauti mutumin: kowa ya san cewa ba rasa nauyi daga mai abinci. Wasu mutane na kokarin rasa nauyi, kullum ware irin wannan abinci daga rage cin abinci. Wannan dabarar ba za ta amfana ko dai lafiya, ko adadi, domin jiki ba zai iya shanye mai-mai narkewa bitamin ba tare da wadannan abubuwa. Ko ci fats ne har yanzu da ake bukata a cikin mafi tsananin rage cin abinci. Amma kafin su sami sakamako na rage cin abinci wajibi ne su sarrafa su abun da ke ciki. A mafi kyau zaɓi don rasa nauyi - 90% m abinci ya zama unsaturated Omega-Z da Omega-6 fats, wato, daidai mãsu arziki a cikin kifi mai.

Omega-H m acid ne iya bugun sama da metabolism da kuma karya saukar sabuwar kafa mai Kwayoyin. Bugu da kari, kifi mai taimaka wajen kara da matakin na hormone leptin, wanda aka hannu a cikin abin da ya faru, da yunwa da iko da ya kwarara kudi tara a cikin jiki mai tsoka.

Wannan yana nufin cewa shan miyagun ƙwayoyi iya rage adadin subcutaneous mai, sakamakon nauyi akan rage da kuma bayyanar da taimako na tsoka.

Duk da haka, ya kamata a tuna da cewa, a kanta ne kifi mai for nauyi asara ba sosai tasiri. Kwance a kan kujera kyau jiki ba ya samun shi. Don ganin sakamakon haka, kana bukatar ka sarrafa your abinci da kuma motsa jiki.

Kifi mai: umarnin don amfani da

Manya bada shawarar yin amfani 1-W g na kifi mai a kowace rana. Kai da magani ne mafi kyau bayan wani gari.

Wa zai iya cutar da kifi mai?

Umurnai na yin amfani da haramta yin amfani da wannan abin da ake ci kari a cikin wadannan kungiyoyin na mutane:

• da ciwon hanta da cutar.
• wahala daga na koda gazawar.
• lafiya tare da aiki da tarin fuka.
• da ciwon allergies zuwa cin abincin teku.
• fama da bipolar cuta.
• wanda aka shukakkun difibrillyator (na'urar hana sababbu bugun zuciya).
• hypervitaminosis wahala, bukatar sosai a hankali zabi masu garu kwasfa hanta man fetur.

Umurnai na amfani ƙunshi bayani a kan abun da ke ciki na samfur. Drug selection ya kamata a yi dangane da ko abin da bitamin suna kunshe a cikin kifi mai.

Wa ya kamata amfani da taka tsantsan tare da kifi mai?

Umurnai na amfani kwadaitarwa wadanda ake jurewa magani anikoagulyantnoy ba kai da magani ba tare da sanin halartar likita.

Idan kana so ka zama mai tsawo da kuma m rayuwa, ciki har da kifi mai a rage cin abinci. A mafi cewa zamani da fasaha damar da shi don samar da capsules da cewa ceton mu daga m fasali na wannan samfurin - ta iyawa.