Hove yeHalibut: Kudya, Kubatsira uye Kunetsekana

Zvemukati

• Akapfuma muMicronutrients
• Kwakanaka Chitubu chePamusoro-Yemhando Protein
• Zvingave Zvakanakira Mwoyo Wako
• Inobatsira Kurwisa Kuzvimba
• Yemusango-Yakabatwa vs Kurima-Kurerwa
• Kunetseka Kunogoneka
• MaMercury Mazinga
• Purine Zvemukati
• Kugadzikana
• Icho Chinokosha

Halibut imhando yefishfish.

Muchokwadi, iyo halibut yeAtlantic ndiyo hove huru kwazvo pasi rose.

Kana zvasvika pakudya hove, pane gakava rakawanda pamusoro pekuti hutano hunobatsira here, senge omega-3 fatty acids uye zvakakosha zvehutano, zvinopfuura njodzi dzinogona kuitika, senge kusvibiswa kwe mercury nekusimudzira.

Izvo zvakasiyana zvinovaka muviri mu halibut zvinogona kukukanganisa.

Chinyorwa ichi chinoongorora mabhenefiti ezvekudya uye zvinogona kuita njodzi dzekudya halibut.

Akapfuma muMicronutrients

Halibut isosi yakanaka kwazvo yeselenium, inoteedzera mamineral ane zvakawanda zvehutano zvinobatsira izvo muviri wako unoda muhuwandu hushoma.

Hafu yakabikwa-filet (160 gramu) ye halibut, inova saizi inokurudzirwa yekushandira, inopa inopfuura zana muzana yezvokudya zvako zvezuva nezuva (1).

Selenium ine antioxidant ine simba iyo inobatsira muviri wako kugadzirisa maseru akakuvara uye inogona kudzora kuzvimba. Inoitawo basa rakakosha muhutano hwehutachiona (,,, 5).

Uye zvakare, halibut isosi yakanaka yezvakasiyana zvezvimwe micronutrients zvinopa hutano hwakanaka, kusanganisira (1):

• Niacin: Niacin anoita basa rakanaka muhutano hwemwoyo uye anotobatsira kudzivirira chirwere chemwoyo. Inogona zvakare kuchengetedza ganda rako kubva kukuvara kwezuva. Hafu-filet (160 gramu) yehalibut inopa 57% yezvido zvako zvekudya (,,).
• Phosphorus: Yechipiri yakawanda kwazvo zvicherwa mumuviri wako, phosphorus inobatsira kuvaka mapfupa, inogadzirisa metabolism, inochengetedza kurova kwemoyo nguva dzose uye nezvimwe. Kushanda kwe halibut kunopa makumi mashanu kubva muzana ezvaunoda zvekudya (,,,).
• Magnesium: Magnesium inodikanwa kune anopfuura mazana matanhatu maitiro mumuviri wako, kusanganisira mapuroteni kuumbwa, kufamba kwemhasuru uye kugadzirwa kwesimba. Kushanda kwe halibut kunopa makumi mana kubva muzana ezvaunoda zvekudya ().
• Vhitamini B12: Vitamin B12 inoita basa rakakosha mukutsvuka kwemasero eropa uye rakakodzera tsinga mashandiro. Inowanikwa zvakasikwa muzvikafu zvemhuka. Hafu-filet (160 gramu) ye halibut inopa makumi matatu kubva muzana yezvaunoda zvekudya (,).
• Vhitamini B6: Iyo inozivikanwawo se pyridoxine, vhitamini B6 inobatanidzwa mukuita kwakapfuura zana mumuviri wako. Izvo zvinobatsira kune yepakati tsinga system uye inogona kuwedzera huropi kushanda. Halibut inopa 32% yezvido zvako zvekudya (,,).

Imwe hafu-filet (160 gramu) ye halibut inogona kupa chinopfuura chetatu chezvido zvako zvekudya zvemavitamini akawanda nemamineral, kusanganisira selenium, niacin, phosphorus, magnesium uye mavitamini B12 uye B6.

Kwakanaka Chitubu chePamusoro-Yemhando Protein

Kumwe kushumirwa kweakabikwa halibut mapakeji magiramu makumi mana nemaviri eprotein yemhando yepamusoro uye nekudaro inogona kubatsira kusangana neyako protein yekudya inoda (1).

Iyo Dhijitari Referensi Inotora (DRI) yeprotini ndeye 0.36 gramu paundi pondo kana 0.8 gramu pakirogiramu yehuremu hwemuviri. Izvi zvinokwana kuzadzikisa zvido zve97-98% yevanhu vane hutano, vanogara pasi (19).

Zvakakosha kuziva kuti huwandu uhwu hunodiwa kudzivirira kushomeka. Yako nhanho yechiitiko, mhasuru uremu uye ikozvino mamiriro ehutano anogona kuwedzera ako mapuroteni zvido.

Mapuroteni anoumbwa nemaamino acids, ayo anobatanidzwa mune ingangoita yega metabolic maitiro mumuviri wako.

Naizvozvo, kuwana zvakakwana mapuroteni kwakakosha nekuda kwezvikonzero zvakasiyana. Inogona kubatsira kuvaka uye kugadzirisa mhasuru, kudzvinyirira kudya, kubatsira kuonda uye zvimwe (20,,,).

Hove uye mamwe mapuroteni emhuka anoonekwa semhando yepamusoro, akazara mapuroteni. Izvi zvinoreva kuti vanopa ese akakosha amino acids ayo muviri wako usingakwanise kugadzira wega.

Mapuroteni anotamba akasiyana mabasa akakosha mumuviri wako, kusanganisira kuvaka uye kugadzirisa mhasuru kana kudzvinyirira chishuwo. Halibut ndeye yepamusoro-mhando sosi yeprotein iyo inogona kupa kune ako akazara mapuroteni anodikanwa.

Zvingave Zvakanakira Mwoyo Wako

Chirwere chemwoyo ndicho chinonyanya kukonzera kufa kwevarume nevakadzi pasi rese ().

Halibut ine dzakasiyana siyana zvinovaka muviri izvo zvakanaka kune moyo wako, senge omega-3 fatty acids, niacin, selenium uye magnesium.

Kunyangwe pasina DRI ye omega-3 fatty acids, iyo yekukura Inokwana Intake (AI) kurudziro iri 1.1 uye 1.6 magiramu evakadzi nevarume zvakateerana. Hafu-filet yehalibut inopa 1,1 gramu ye omega-3 fatty acids (1,, 26).

Omega-3 fatty acids ane akawanda moyo moyo mabhenefiti (,, 29).

Vanogona kubatsira kudzikisa triglycerides, kuwedzera "yakanaka" HDL cholesterol, kubatsira kudzivirira kuwanda kweropa uye kudzikira kweropa kune avo vane yakakwira mazinga (,,,).

Niacin, inozivikanwawo sevhitamini B3, inogona kubatsira kuvandudza cholesterol uye triglyceride mazinga zvakare. (, 34,).

Uye zvakare, iyo yakakwira selenium yemukati mu halibut inobatsira kudzikisa njodzi yako yechirwere chemoyo nekudzora kushushikana kweiyo oxidative, kuzvimba uye kuwanda kwe "yakaipa" LDL cholesterol mune yako arteri (,).

Chekupedzisira, zvidzidzo zvinoratidza kuti kuwedzera magnesium kuchikafu chako kunogona kubatsira kudzikisa BP (,,).

Halibut inopa dzakasiyana siyana zvinovaka muviri izvo zvinogona kuvandudza moyo wako hutano uye kubatsira kurwisa chirwere chemwoyo.

Inobatsira Kurwisa Kuzvimba

Nepo kuzvimba dzimwe nguva kuchizobatsira mumuviri wako, kusingaperi-giredhi kuzvimba kunogona kukuvadza hutano hwako.

Halibut's selenium, niacin uye omega-3 zvirimo zvinogona kubatsira kudzikisira zvakashata mhedzisiro yekuzvimba kusingaperi.

Imwe yekushandira halibut ine 106% yezuva nezuva selenium inoda. Iyi antioxidant ine simba inobatsira kudzikisa kushushikana kweiyo oxidative mumuviri wako (1,,).

Zvidzidzo zvakaratidza kuti kuwanda kweselenium ropa mazinga anovandudza yako immune reaction, nepo kushomeka kunogona kukanganisa masero ezvirwere mumuviri pamwe nebasa ravo ().

Omega-3 fatty acids uye niacin inoitawo basa mukuderedza kuzvimba.Niacin inobatanidzwa mukugadzira histamine, iyo inobatsira kudzikamisa mitsipa yako yeropa uye inovandudza kuyerera kweropa (,,).

Uyezve, zvidzidzo zvakaratidza kuwirirana kunowirirana pakati pe omega-3 fatty acid kudya uye kudzikira kwemazinga ekuputika. Iwo mafuta acids anogona kudzora mamorekuru uye zvinhu zvinopa kuzvimba, senge cytokines uye eicosanoids (,,,).

Iyo selenium, niacin uye omega-3 zvirimo mu halibut zvinogona kubatsira kurwisa kusingaperi kuzvimba kunopa kuhutano husina kunaka.

Yemusango-Yakabatwa vs Kurima-Kurerwa

Kubva pane zvinovaka muviri kusvika mukusimudzira kusvika pakusviba, pane zvinhu zvakawanda zvekutarisa kana uchienzanisa hove dzakabatwa-dzesango uye dzakasimudzwa papurazi - imwe neimwe ine zvayakanakira nezvayakaipira ().

Zvinopfuura makumi mashanu kubva muzana zvezvokudya zvegungwa zvinogadzirwa kuti zvishandiswe nevanhu zvinokwidziridzwa papurazi, uye World Bank inofungidzira kuti nhamba iyi ichawedzera kusvika pa 62% na2030 (49).

Mukuyedza kuchengetedza hove dzemusango kuti dzirege kubatwa zvakanyanya, Atlantic halibut inorimwa muCanada, Iceland, Norway neUK. Izvi zvinoreva kuti hove dzinosimudzwa nekutengeswa mumapeni anodzorwa mumadhamu, nzizi, makungwa kana matangi.

Imwe bhenefiti yehove dzinosimudzwa papurazi ndedzekuti dzinowanzo dhura uye dzinowanikwa nyore kune vatengi kupfuura hove dzinobatwa musango (,,,).

Chinhu chakasarudzika ndechekuti ivo vanowanzo kumudzwa munzvimbo dzakazara uye nekudaro vanogona kuoneswa kune mamwe mabhakitiriya, mishonga yekuuraya zvipuka uye zvipembenene. Zvisinei, mamwe mapurazi zvino anorima hove munzira dziri nani kune zvakatipoteredza uye zvinoguma nechigadzirwa chakachengeteka kuti vanhu vadye.

Kune rimwe divi, Pacific halibut inouya kubva kuhove inochengetedzwa zvakanaka muPacific Ocean uye inobatwa musango. Izvi zvinoreva kuti hove dzinobatwa munzvimbo dzadzo dzepanyama mumambure nemiteyo kana nemitsetse yekuredza.

Hove dzinobatwa musango dzinowanzo fungidzirwa kuva noutano husina kusvibiswa nekuda kwekudya kwavo kwechisikigo kwehove diki uye algae uye sezvo dzikasangana nehutachiona uye hutachiona. Nekudaro, mamwe anogona kusvibiswa nechikafu chechisikigo chavanodya.

Misiyano midiki yehutano pakati pemusango-yakabatwa uye halimut yakasimudzwa papurazi haina kukwana kuzivisa imwe hutano kupfuura imwe.

Iko kune zvayakanakira nezvayakaipira kune zvese zvisango-zvakabatwa uye purazi-yakasimudzwa halibut. Zvikonzero zvezvemamiriro ekunze nekusimudzira, pamwe nemutengo uye zvaunofarira zvinokanganisa sarudzo yevatengi. Kutaura zvinovaka muviri, misiyano ishoma.

Kunetseka Kunogoneka

Sezvo nezve chero chikafu, pane zvingangonetsekana zvekutarisa usati wadya halibut.

MaMercury Mazinga

Mercury isimbi ine chepfu inorema inowanikwa zvakasikwa mumvura, mhepo uye ivhu.

Hove dzinogona kuburitswa munzvimbo dzakaderera dzemekyuri nekuda kwekushatiswa kwemvura. Nokufamba kwenguva, simbi inogona kuvaka mumiviri yehove.

Hove hombe uye idzo dzine hupenyu hwakareba kazhinji dzinowanzova nemekiyuri yakawanda ().

King mackerel, orenji roughy, shark, swordfish, tilefish uye ahi tuna vanoita kunge vane njodzi yakanyanya yekusvibiswa kwe mercury.

Kune vanhu vazhinji, iyo mercury mwero inodyiwa nekudya yakakurudzirwa huwandu hwehove uye shellfish haisiyo inonyanya kunetsa.

Zvakare, mabhenefiti ekudya huwandu hwakaenzana hwehove dzakapfuma mu omega-3 fatty acids, senge halibut, inogona kukunda njodzi.

Vanamai vane pamuviri uye vanoyamwisa vanofanirwa kudzivirira hove yepamusoro-mercury asi kwete hove zvachose. Omega-3 fatty acids anobatsira kukura kwehuropi hwevacheche nevacheche (,,).

Hove yeHalibut inowanzove yakadzikira kusvika pakati nepakati mune zvemekiyuri uye inoonekwa seyakachengeteka kudya mune zvine mwero (58).

Purine Zvemukati

MaPurini anogadzirwa zvakasununguka mumuviri wako uye anowanikwa mune zvimwe zvekudya.

Ivo vanoputsa kuita form uric acid, iyo inogona kubatsira kune gout uye kukura kweitsvo matombo kune vamwe vanhu. Ivo vari panjodzi yemamiriro aya vanofanirwa kudzora yavo purine kunwa kubva kune zvimwe zvekudya (,).

Kunyangwe halibut iine purine, iwo mazinga ari pasi kusvika pakati nepakati. Naizvozvo, inoonekwa seyakachengeteka kune avo vane hutano uye vasiri panjodzi yezvimwe zvirwere zveitsvo ().

Kugadzikana

Sustainability kunetsekana nekuwedzera kwekuda kwehove-dzakabatwa musango ().

Imwe nzira yekuchengetedza hove dzemusango kuwedzera kuwanikwa kwehove dzakarimwa. Izvi zvaita kuti aquaculture, kana kurima hove, kuve kwakakurumbira. Ndicho chikafu chinokurumidza kukura chirimwa ((,,).

Zvinoenderana neSeafood Watch, mhuka yemusango yeAtlantic halibut iri pane ye "avove" rondedzero nekuda kweayo mashoma vanhu Yakave yakanyanyisa kuwedzerwa uye haitarisirwizve kuti izadzike zvakare kusvika muna 2056 (66).

Pacific halibut inofungidzirwa kuve yakachengeteka kudya nekuda kwenzira dzekuredza hove dzinosimbiswa muPacific Ocean.

Kune zvimwe zvakadzikira kusvika pakati nepakati zvekudya halibut, senge mercury uye purine mazinga kana kugadzikana. Zvisinei, zvikomborero zvinogona kudarika njodzi. Zviri nani kuenzanisa chokwadi, usati waita sarudzo yemunhu.

Icho Chinokosha

Kunyangwe iri yakaderera kusvika pakati nepakati mumekiyuri uye purines, chikafu chehalibut chinobatsira kupfuura zvingangodaro kuchengetedzeka.

Yakapfuma mumapuroteni, omega-3 fatty acids, selenium uye zvimwe zvinovaka muviri zvinopa akasiyana hutano mabhenefiti.

Kusarudza purazi-yakasimudzwa kana yePacific halibut pachinzvimbo chekupfuurisa Atlantic halibut inogona kutobatsira nharaunda.

Kudya halibut kana kwete zviri pachena sarudzo yemunhu, asi humbowo hunoratidza kuti hove yakachengeteka yekudya.