Cod liver oil wani nau'in kari ne na man kifi.
Kamar man kifi na yau da kullum, yana da wadata a cikin omega-3 fatty acids, wanda ke hade da yawancin amfanin kiwon lafiya, ciki har da rage kumburi da rage karfin jini (1, 2).
Har ila yau yana dauke da bitamin A da D, wanda ke ba da wasu fa'idodi masu yawa ga lafiya.
Anan akwai fa'idodi guda 9 da aka tabbatar a kimiyance na man kwad.
Table na abubuwan ciki
1. mai yawan bitamin A da D
Mafi yawan man hanta na cod ana hakowa daga hanta na kodin Atlantika.
An shafe shekaru aru-aru ana amfani da man hanta don rage radadin gabobi da kuma maganin rickets, cutar da ke raunana kashi ga yara (3).
Duk da cewa man hanta na hanta shine kariyar mai kifi, ya sha bamban da mai na yau da kullun.
Ana fitar da man kifi na yau da kullun daga kyallen kifaye masu kitse, irin su tuna, herring, anchovies da mackerel, yayin da ake hako man hantar cod daga hantar cod.
Hanta yana da wadata a cikin bitamin mai-mai narkewa kamar bitamin A da D, wanda ke ba ta bayanin sinadirai mai ban sha'awa.
Cokali ɗaya (5 ml) na man hanta kwad yana samar da waɗannan (4):
- Calories: 40
- mai: 4,5 grams
- Omega-3 fatty acid: 890 MG
- Monounsaturated fatty acid: 2,1 grams
- Cikakken mai: gram 1
- Polyunsaturated fats: gram 1
- Vitamin A: 90% na RDI
- Vitamin D: 113% na RDI
Man hanta cod yana da matuƙar gina jiki, tare da teaspoon ɗaya kawai yana samar da kashi 90% na buƙatun bitamin A yau da kullun da 113% na buƙatun bitamin D na yau da kullun.
Vitamin A yana taka rawa da yawa a cikin jiki, gami da kiyaye ido, kwakwalwa, da lafiyar fata (5, 6).
Man hanta kuma yana daya daga cikin mafi kyawun tushen abinci na bitamin D, wanda ke taka muhimmiyar rawa wajen kiyaye lafiyar kashi ta hanyar daidaita shayar da calcium (7).
Summary: Man hanta yana da gina jiki sosai kuma yana biyan kusan dukkanin buƙatun ku na yau da kullun na bitamin A da D.
2. Zai Iya Rage Kumburi
Kumburi wani tsari ne na halitta wanda ke taimakawa jiki yakar cututtuka da kuma warkar da raunuka.
Abin takaici, a wasu lokuta, kumburi na iya ci gaba a ƙananan matakin na dogon lokaci.
Wannan shi ake kira kumburi na yau da kullun, wanda yake cutarwa kuma yana iya ƙara haɗarin hauhawar jini da cututtuka da yawa, kamar cututtukan zuciya (8, 9, 10).
Omega-3 fatty acids a cikin man hanta na cod na iya rage kumburi na kullum ta hanyar danne sunadaran da ke inganta shi. Waɗannan sun haɗa da TNF-a, IL-1, da IL-6 (1).
Har ila yau, man hanta ya ƙunshi bitamin A da D, antioxidants masu ƙarfi. Suna iya rage kumburi ta hanyar ɗaurewa da kawar da radicals masu cutarwa (11, 12).
Abin sha'awa, binciken ya kuma nuna cewa mutanen da ke da karancin bitamin A da D suna cikin haɗarin kumburi na yau da kullun (13, 14, 15).
Summary: Omega-3 fatty acids a cikin man hanta na cod na iya taimakawa wajen kashe sunadaran da ke inganta kumburi na kullum. Cod hanta man kuma shine kyakkyawan tushen bitamin A da D, dukansu suna da kaddarorin antioxidant.
3. Zai Iya Inganta Lafiyar Kashi
Yana da matukar muhimmanci a kula da lafiyar kasusuwa yayin da muke tsufa.
A gaskiya ma, za ku fara rasa nauyin kashi bayan shekaru 30. Wannan zai iya haifar da karaya daga baya a rayuwa, musamman a cikin matan da suka shude (16, 17, 18).
Man hanta cod shine kyakkyawan tushen abinci na bitamin D kuma yana iya rage asarar kashi da ke da alaƙa da tsufa. Wannan saboda yana taimaka wa jikin ku sha calcium, ma'adinai da ake buƙata don ƙarfafa ƙasusuwa, a cikin hanji (7, 19).
A gaskiya ma, bincike ya nuna cewa, idan tare da abinci mai arziki a calcium, shan bitamin D kamar man hanta na hanta zai iya rage asarar kashi a cikin manya da ƙarfafa ƙasusuwa. m a cikin yara (20, 21, 22).
Samun isasshen bitamin D daga abinci da abubuwan da ake buƙata kamar man hanta na hanta yana da mahimmanci musamman ga mutanen da ke zaune nesa da ma'aunin ruwa domin fatar jikinsu ba ta samun isasshen hasken rana don haɗa bitamin D har sai wata shida a shekara (23).
Summary: Man hanta na cod yana da wadata a cikin bitamin D, wanda ke taimakawa wajen tabbatar da ƙarfi, lafiyayyen ƙasusuwa. Wannan yana da mahimmanci musamman ga mutanen da ke zaune nesa da equator.
4. Zai Iya Rage Ciwon Haɗuwa da Inganta Alamomin Rheumatoid Arthritis
Rheumatoid amosanin gabbai cuta ce ta autoimmune wacce ke nuna lalacewa ga gidajen abinci.
A halin yanzu babu magani ga rheumatoid amosanin gabbai, amma bincike ya nuna cewa cod hanta man zai iya rage ciwon haɗin gwiwa da kuma sauƙaƙa alamun cututtuka na rheumatoid, kamar taurin haɗin gwiwa da kumburi (24, 25).
A cikin binciken daya, mutane 43 sun dauki capsule mai nauyin gram daya na man kwad a kullum tsawon watanni uku. Sun gano cewa yana rage alamun cututtuka na rheumatoid amosanin gabbai, kamar taurin safiya, zafi, da kumburi (24).
A wani binciken da ya shafi mutane 58, masu bincike sun binciki ko shan man hanta na hanta zai rage ciwon rheumatoid amosanin gabbai wanda ya isa ya taimaka wa marasa lafiya su rage amfani da magungunan hana kumburi.
A ƙarshen binciken, kashi 39% na mutanen da suka sha hantar hanta cikin sauƙi sun rage yawan maganin kumburin su da fiye da 30% (25).
Ana tsammanin acid fatty acid na omega-3 a cikin man hanta na cod don taimakawa rage kumburin haɗin gwiwa da kuma kariya daga lalacewa (24).
Summary: Tare da ikonsa na rage kumburi, ƙwayar hanta na iya taimakawa wajen rage ciwon haɗin gwiwa a cikin mutanen da ke fama da cututtuka na rheumatoid.
5. Iya Taimakawa Lafiyar Ido
Rashin hangen nesa babbar matsalar lafiya ce da ta shafi mutane sama da miliyan 285 a duk duniya (26).
Mutane suna rasa hangen nesa saboda dalilai da yawa, amma glaucoma da shekaru masu alaka da macular degeneration (AMD) sune manyan dalilai guda biyu.
Duk waɗannan yanayi na iya haifar da kumburi na kullum.
Duk da haka, an nuna cewa omega-3 fatty acids da bitamin A a cikin man hanta na cod sun kasance suna kare kariya daga cututtukan ido da kumburi ya haifar (6, 27).
Nazarin dabba ya nuna cewa omega-3 fatty acids yana rage haɗarin glaucoma, irin su matsa lamba na ido da lalacewar jijiya (28, 29, 30).
A cikin wani binciken na mutane 666, masu bincike sun gano cewa wadanda suka cinye mafi yawan omega-3 fatty acids sun kasance 17% kasa da yiwuwar haɓaka AMD da wuri kuma 41% ƙasa da yiwuwar haɓaka marigayi AMD (27).
Bugu da ƙari, abinci mai yawan bitamin A na iya rage haɗarin glaucoma da AMD idan aka kwatanta da abincin da ke da ƙarancin bitamin A (31, 32).
A wani bincike da aka yi a kan mutane 3 masu shekaru 502 da haihuwa, masu bincike sun gano cewa mutanen da suka fi yawan amfani da bitamin A suna da ƙarancin haɗarin glaucoma fiye da waɗanda suka cinye mafi ƙarancin bitamin A (55).
Ko da yake bitamin A yana da kyau ga lafiyar ido, ba a ba da shawarar shan shi da yawa ba saboda zai iya haifar da gubar bitamin A.
Summary: Cod hanta man ne mai kyau tushen omega-3 da kuma bitamin A, wanda zai iya kare daga hangen nesa hasarar lalacewa ta hanyar kumburi idanu cututtuka kamar glaucoma da shekaru masu alaka macular degeneration (AMD).
6. Zai Iya Rage Hadarin Ciwon Zuciya
Cutar zuciya ita ce kan gaba wajen mace-mace a duniya, tana shafar mutane sama da miliyan 17,5 a kowace shekara (33).
Bincike ya nuna cewa mutanen da ke cin kifi akai-akai suna da ƙarancin haɗarin kamuwa da cututtukan zuciya. Ana iya danganta wannan tasirin zuwa abun ciki na omega-3 fatty acid (34, 35).
An nuna Omega-3s yana da fa'idodi da yawa ga zuciyar ku, gami da:
- Rage triglycerides: Omega-3 fatty acids a cikin cod hanta man zai iya rage triglycerides na jini da 15 zuwa 30% (36, 37, 38).
- Rage hawan jini: Yawancin bincike sun nuna cewa omega-3 fatty acid na iya rage hawan jini, musamman a cikin mutanen da ke da hawan jini da hawan cholesterol (2, 39).
- Ƙara HDL cholesterol: Omega-3 fatty acids a cikin mai hanta cod na iya haifar da kyakkyawan cholesterol HDL, wanda ke da alaƙa da ƙananan haɗarin cututtukan zuciya (40, 41).
- Hana samuwar plaque: Nazarin dabbobi ya nuna cewa kodin mai zai iya rage haɗarin samuwar plaque a cikin arteries. Gina plaque na iya kunkuntar arteries kuma ya haifar da bugun zuciya ko bugun jini (42, 43).
Ko da yake shan kayan kifin kifi kamar man hanta na hanta na iya rage haɗarin cututtukan zuciya, akwai ƙananan shaida cewa zai iya hana cututtukan zuciya ko bugun jini (44).
Abin baƙin cikin shine, ƙananan bincike sun kalli haɗin gwiwar man hanta na hanta da cututtukan zuciya, tare da bincike da yawa da ke rarraba man hanta a matsayin man kifi na yau da kullum.
Don haka, ana buƙatar ƙarin takamaiman bincike kan man hanta da hanta da cututtukan cututtukan zuciya don kafa kyakkyawar alaƙa tsakanin su biyun.
Summary: Man hanta na iya taimakawa rage haɗarin cututtukan zuciya. Ana buƙatar nazari na musamman kan man hanta na hanta da cututtukan cututtukan zuciya saboda yawancin nazarin rukunin man hanta mai hanta tare da mai na yau da kullun.
7. Zai Iya Inganta Alamomin Damuwa da Bacin rai
Damuwa da damuwa cututtuka ne na yau da kullun waɗanda ke shafar mutane sama da miliyan 615 a duk duniya (45).
Abin sha'awa, nazarin ya nuna cewa za'a iya samun hanyar haɗi tsakanin kumburi na kullum, damuwa, da damuwa (46, 47). Yawancin karatu sun nuna cewa omega-3 fatty acids a cikin man hanta na hanta na iya rage kumburi da rage alamun damuwa da damuwa (48, 49). ).
Wani babban binciken da aka yi na mutane 21 ya gano cewa mutanen da ke shan man hanta a kai a kai suna da ƙarancin bayyanar cututtuka na baƙin ciki kaɗai ko haɗe da damuwa (835).
Duk da haka, yayin da omega-3 fatty acids na taimakawa wajen rage alamun damuwa da damuwa, gaba ɗaya tasirin su ya bayyana kadan.
A cikin nazarin nazarin 26 ciki har da mutane 1, abubuwan da ake amfani da su na omega-478 sun kasance mafi tasiri fiye da placebos don rage alamun damuwa da damuwa (3).
Bugu da ƙari, yawancin karatu sun kuma danganta ƙara yawan matakan jini na bitamin D zuwa rage alamun damuwa (52, 53).
Har yanzu ba a san yadda yake rage alamun bacin rai ba, amma wasu bincike sun nuna cewa bitamin D na iya ɗaure masu karɓa a cikin kwakwalwa kuma yana motsa sakin hormones masu haɓaka yanayi, kamar serotonin (53, 54, 55). .
Summary: Omega-3 fatty acids da bitamin D a cikin man hanta na cod na iya taimakawa wajen rage alamun damuwa da damuwa, amma ana buƙatar ƙarin nazari.
8. Zai Iya Taimakawa Warkar da Ciki da Ciki
Ulcers ƙananan raunuka ne a cikin rufin ciki ko hanji. Suna iya haifar da alamun tashin zuciya, ciwon ciki da rashin jin daɗi.
Sau da yawa ana haifar da su ta hanyar cututtukan ƙwayoyin cuta, shan taba, yawan amfani da magungunan hana kumburi, ko yawan acid na ciki (56).
Binciken dabbobi ya nuna cewa man hanta na hanta na iya taimakawa wajen magance gyambon ciki, musamman a ciki da hanji.
A cikin wani binciken dabba, masu bincike sun gano cewa ƙaramar man hanta na cod hanta yana taimakawa wajen warkar da ciwon ciki da na hanji (57).
Wani binciken dabba ya nuna cewa man hanta na hanta yana kashe kwayoyin halittar da ke da alaƙa da kumburin hanji kuma yana rage kumburin hanji da gyambon ciki (58).
Ko da yake amfani da man hanta don taimakawa wajen warkar da ulcer yana da kyau, ana buƙatar ƙarin nazari a cikin mutane don ba da shawarwari masu kyau.
Summary: Man hanta na iya taimakawa wajen magance ciwon ciki da na hanji, amma ana buƙatar ƙarin nazarin ɗan adam kafin yin shawarwari.
9. Sauƙi don Ƙara zuwa Abincinku
Cod hanta man ne mai wuce yarda da sauki ƙara zuwa ga rage cin abinci. Ya zo ta nau'i-nau'i da yawa, amma nau'ikan ruwa da capsule sun fi yawa.
Babu ƙa'idodi game da shan man hanta na kwad. Yawancin shawarwarin don haka suna mai da hankali kan amintattun matakan amfani da omega-3 fatty acids, bitamin A da D.
Maganin gama gari shine sau da yawa cokali 1 zuwa 2, amma ɗaukar har zuwa cokali a kullum yana da lafiya gabaɗaya. Ba a ba da shawarar yawan allurai ba, saboda za su haifar da yawan adadin bitamin A (52).
Duk da cewa man hanta na hanta yana da lafiya sosai, ya kamata wasu su yi taka tsantsan domin man hanta na iya tsoma jini.
Don haka, tuntuɓi likitan ku kafin shan man hanta na ƙwanƙwasa idan kuna shan maganin hawan jini ko na jini.
Bugu da kari, mata masu juna biyu su tuntubi likitansu kafin su sha, saboda yawan sinadarin bitamin A na iya cutar da jariri.
Summary: Cod hanta man yana da sauƙi don ƙarawa zuwa abincin ku. Manne da adadin da aka ba da shawarar, saboda yawan man hanta na cod zai iya zama cutarwa.
Sakamakon karshe
Cod hanta man kifi ne mai wuce yarda da gina jiki irin kifi kari. Yana da matukar dacewa kuma ya ƙunshi babban haɗin omega-3 fatty acids, bitamin A da bitamin D.
Man hanta na iya ba ku fa'idodin kiwon lafiya kamar ƙaƙƙarfan ƙasusuwa, rage kumburi, da ƙarancin haɗin gwiwa ga mutanen da ke fama da cututtukan rheumatoid.
Idan kuna son gwada ƙarin, kashi na yau da kullun shine cokali 1 zuwa 2 na ruwan hanta mai hanta a kowace rana. Hakanan zaka iya gwada siffar capsule.
Idan kuna da matsala game da ɗanɗanon kifi, gwada shan shi a cikin komai a ciki kafin cin abinci na farko ko tare da ɗan shayarwa na ruwa.
