Dukanmu muna son sanin menene canjin da za mu yi a cikin abincinmu don kada mu yi haɗarin wahala a ciwon zuciya yayin da kuke wasanni. Nazari ya tashi don tabbatar da hakan, gano cewa kifi na iya samun fa'idodi masu yawa: daga farfaɗowar tsoka zuwa rigakafin bugun jini da cutar Alzheimer.
Bugu da ƙari, yanzu an ƙara sabon fa'ida: Omega-3 fats Sunadaran dogon sarka da ake samu a cikin kifi na iya kare zuciyarka daga bugun zuciya da motsa jiki ke haifarwa, musamman idan kana da tarihin cututtukan zuciya.
Zai fi kyau a ci kifi ko kaɗan?
A cikin binciken, wanda aka buga a cikin mujallar Heart, masu binciken sun ba da izinin shiga fiye da maza 2.100, tsakanin shekaru 42 zuwa 60, don sanin ko matakan omega-3 polyunsaturated fatty acids wata hanya ce ta kai tsaye ta sani. yadda cin kifi ya shafi yiwuwar kamuwa da cututtukan zuciya. Sun gano cewa waɗanda ke cikin mafi girma quartile na omega-3s suna da 33% ƙananan haɗarin samun ciwon zuciya da ke haifar da motsa jiki a cikin shekaru biyar na binciken idan aka kwatanta da waɗanda ke cikin mafi ƙasƙanci quartile.
A gaskiya ma, ta hanyar duba yawan adadin Omega-3 a cikin jinin maza masu tarihin cututtukan zuciya, sun gano cewa wadanda ke cikin mafi girma na quartile suna da. ƙananan haɗari 90%.. Alamar ta kasance mafi rauni a cikin maza ba tare da wannan yanayin ba.
Masana kimiyya ba su da tabbacin dalilin da yasa omega-3s zai iya taimakawa wajen kare zuciya daga cututtukan zuciya da ke haifar da motsa jiki, amma da alama yana da wani abu da ya dace da yadda yake inganta ƙwayar jini na jini, wanda ke da alhakin Taimakawa bude hanyoyin jini.
Ta yaya wannan canjin abinci zai iya taimaka muku?
wannan ɗan canji zai iya ƙara yawan jini yayin motsa jikimusamman ma masu ciwon zuciya. Wannan yana da mahimmanci, saboda lokacin da jini ke gudana cikin sauƙi zuwa zuciyarka, ba za a iya samun ciwon zuciya ba.
Ko da yake maza ne kawai aka shiga cikin binciken, akwai yuwuwar samun irin wannan sakamako a cikin mata. Duk da haka, ya kamata a kara yin bincike a wannan fanni.
A ƙarshe mun sami cewa ƙara ƙarin kifi a cikin abincinku hanya ce mai kyau don haɓaka matakan Omega-3 da yuwuwar kare zuciya. Yi ƙoƙarin bi koyaushe Shawarwar Ƙungiyar Zuciya ta Amirka, wanda a cikin bincike na baya-bayan nan ya ba da shawarar cin kifi mai kitse a kalla sau biyu zuwa uku a mako don rage hadarin kamuwa da cututtukan zuciya. Daga cikin kifin da za a ci akwai salmon, mackerel ko farin tuna, wanda ke da wadataccen sinadarin Omega-3 fatty acid. Hakanan yakamata ku iyakance amfani da waɗanda ke da babban matakin mercury, kamar bluefin tuna ko kifin takobi.
A gaskiya ma, binciken ya gano cewa mafi girman matakan methylmercury a cikin samfuran an haɗa su da haɗarin cututtukan zuciya na zuciya da mutuwa kwatsam.