Swai Hove: Unofanira Kudya kana Kudzivisa?

Zvemukati

• Chii chinonzi Swai uye Chinobva Kupi?
• Kukosha Kwehutano
• Kunetseka nezveSwai Kurima Hove
• Mishonga inorwisa mabhakitiriya Inoshandiswa Zvakanyanya Panguva Yekugadzira
• Unogona Unogona Kudya Swai Usingazive
• Maitiro Akangwara kuSwai uye Nedzimwe Nani Zvirinani
• Icho Chinokosha

Swai hove inotengeka uye inonakidza kuravira.

Inowanzotengeswa kubva kuVietnam uye yave ichiwanika zvakanyanya uye inozivikanwa muUS pamusoro pemakumi emakore apfuura.

Nekudaro, vanhu vazhinji vanodya swai vanogona kunge vasingazive nezvekunetseka kwakakomberedza kugadzirwa kwayo pamapurazi ehove akazara.

Ichi chinyorwa chinokupa izvo chokwadi nezve swai hove, ichikubatsira iwe kusarudza kana uchifanira kuidya kana kuidzivirira.

Chii chinonzi Swai uye Chinobva Kupi?

Swai hove chena-yenyama, ine hunyoro ine hunyanzvi uye isina kwayakarerekera kunaka. Naizvozvo, zvinotora zviri nyore kuravira kwezvimwe zvinoshandiswa ().

Sekureva kweUS National Oceanic uye Atmospheric Administration (NOAA), swai iri sehove yechitanhatu inozivikanwa kwazvo murudzi (2).

Inowanikwa kuAsia Mekong River. Nekudaro, swai inowanikwa kune vatengi inowanzo kugadzirwa pamapurazi ehove muVietnam ().

Muchokwadi, kugadzirwa kweswai muMekong Delta yeVietnam ndeimwe yemahombekombe makuru ekurima hove pasi rese (3).

Pakutanga, swai yaiunzwa kuUS yainzi Asian catfish. Muna 2003, iyo US Chikafu neDrug Administration (FDA) yakadzika mutemo unongove hove mu Ictaluridae mhuri, iyo inosanganisira American catfish asi kwete swai, inogona kunyorwa kana kushambadzirwa sekatfish (4).

Swai anobva kumhuri yakaparadzana asi yakabatana inonzi Pangasiidae, uye zita rayo resainzi rekuti ndi Pangasius hypophthalmus.

Mamwe mazita eswai nemamwe marudzi akafanana ipanga, pangasius, sutchi, cream dory, mitsetse katsi, Vietnamese catfish, tra, basa uye - kunyangwe isiri shark - iridescent shark uye Siamese shark.

Swai hove chena-yenyama, isina kwayakarerekera-yakavhenekerwa inowanzoendeswa kubva kumapurazi ehove eVietnam. Yakambodaidzwa kuti Asian catfish, Mitemo yeUS haichabvumiri iri zita kuti rishandiswe. American catfish inobva kumhuri yakasiyana neya swai, asi ihama.

Kukosha Kwehutano

Kudya hove kunowanzo kukurudzirwa sezvo ichipa mapuroteni akaonda uye mafuta-ane hutano omega-3 mafuta.

Izvo mapuroteni ari mukati me swai akaenzana achienzaniswa nedzimwe hove dzakajairika, asi inopa mashoma omega-3 mafuta (,).

4-ounce (113-gramu) inoshumirwa isina kubikwa swai ine (,,, 8):

• Makorori: 70
• Mapuroteni: 15 magiramu
• Mafuta: 1.5 gramu
• Omega-3 mafuta: 11 mg
• Cholesterol: 45 gramu
• Carbs: 0 magiramu
• Sodium: 350 MG
• Niacin: 14% yeReferenzi Mazuva ese Intake (RDI)
• Vhitamini B12: 19% yeiyo RDI
• Selenium: 26% yeiyo RDI

Kuenzanisa, kushandiswa kumwechete kwesalmon kurongedza 24 gramu eprotein uye 1,200-2,400 mg ye omega-3 mafuta, nepo American catfish ine 15 magiramu eprotein uye 100-250 mg ye omega-3 mafuta muma 4 ounces (113 gramu) ( 9, 10,).

Iyo sodium mune swai inogona kuve yakakwira kana kudzika pane yakaratidzwa pamusoro zvichibva pakuwanda kwakaita sodium tripolyphosphate, chinowedzera chekuchengetedza unyoro, inoshandiswa panguva yekugadzirisa ().

Swai isosi yakanakisa yeselenium uye sosi yakanaka yeNiacin uye vhitamini B12. Nekudaro, huwandu hunogona kusiyana zvichibva pane zvinopihwa hove (, 8).

Swai haana zvekudya zvine hutano. Ivo vanowanzo kupihwa mupunga bran, soy, canola uye hove ne-zvigadzirwa. Soy uye zvigadzirwa zvecanola zvinowanzo gadziridzwa, inova tsika inokakavara (, 3,).

Swai ari pakati nepakati mukukosha kwehutano, achipa huwandu hwakakwana hweprotein asi mashoma omega-3 mafuta. Yayo mikuru vhitamini nemamineral mipiro ndeye selenium, niacin uye vhitamini B12. Kushandiswa kwechinowedzerwa kuchengetedza swai nyoro kunowedzera ayo eodhiyamu zvemukati.

Kunetseka nezveSwai Kurima Hove

Mhedzisiro yemapurazi ehove swai pane ecosystem chinhu chikuru chinonetsa ().

Chirongwa cheMonterey Bay Aquarium cheSeafood Watch chinoronga swai sehove inofanirwa kudzivirirwa, sezvo mamwe mapurazi ehove dzeSwai achiburitsa tsvina dzinoraswa murwizi zvisiri pamutemo (3).

Kuraswa zvisina kufanira kwemvura yemvura yakasarudzika kuri kunyanya nekuti mapurazi ehove swai anoshandisa akawanda makemikari anomiririra, anosanganisira mishonga inouraya utachiona, mishonga inorwisa utachiona nemishonga inorwisa mabhakitiriya.

Mercury kusvibiswa kumwe kufunga. Zvimwe zvidzidzo zvakawana mwero unogamuchirwa wemekiyuri muswai kubva kuVietnam nedzimwe nzvimbo dzekumaodzanyemba kwakadziva kumabvazuva nekumaodzanyemba kweAsia (,,).

Nekudaro, kumwe kutsvagurudza kwakaratidza ma mercury mazinga muswai ari pamusoro peiyo World Health Organisation inokurudzirwa muganho mu50% yemasampuli akaedzwa ().

Aya matambudziko anoratidza kudiwa kwemhando yemvura iri nani mumapurazi ehove swai uye kuongororwa kwehunhu hwehove panguva yekutenga.

Chirongwa cheMonterey Bay Aquarium cheSeafood Watch chinopa zano kudzivisa swai nekuti akawanda makemikari vamiririri anoshandiswa pamapurazi ehove uye anogona kusvibisa mvura iri pedyo. Zvimwe, asi kwete zvese, ongororo inoratidza kuti swai inogona kunge iine mwero we mercury zvakare.

Mishonga inorwisa mabhakitiriya Inoshandiswa Zvakanyanya Panguva Yekugadzira

Kana swai nedzimwe hove dzikarimwa mumapurazi akazara nehove, njodzi yezvirwere zvinotapukira muhove zvinowedzera.

Mune kumwe kuongorora, 70-80% yemasamu sampuli akatumirwa kuPoland, Germany neUkraine zvakasvibiswa ne Vibrio mabhakitiriya, hutachiona hunowanzo kuverengerwa muhozfishfish chikafu chepfu muvanhu ().

Kuti urwise hutachiona hwehutachiona, swai inowanzo kupihwa mishonga inorwisa mabhakitiriya uye mimwe mishonga. Zvisinei, kune zvipingamupinyi. Zvisaririra zvemishonga inorwisa mabhakitiriya zvinogona kuramba zviri muhove, uye mishonga yacho inogona kupinda mumigwagwa yemvura iri pedyo (18).

Mune ongororo yezvokudya zvegungwa zvinounzwa kunze kwenyika, swai uye zvimwe zvegungwa zveAsia zvinowanzo pfuura miganho yemasara emishonga. Vietnam yaive nekuwanda kukuru kwekutyorwa kwemasara emishonga pakati penyika dzinoendesa kunze hove ().

Muchokwadi, mapaundi zviuru makumi masere nemana emafuta echando echando akaunzwa kubva kuVietnam uye akagoverwa muUS akayeukwa nekuda kwekutadza kuzadzisa zvinodiwa neUS zvekuyedza hove idzi zvisaririra zvemishonga nezvimwe zvinosvibisa (20).

Pamusoro pezvo, kunyangwe kana hove ichiongororwa nemazvo uye mushonga unorwisa mabhakitiriya uye zvimwe zvisaririra zvemishonga zviri pasi pemiganhu yepamutemo, kushandiswa kwadzo kazhinji kunogona kukurudzira kuramba kwehutachiona kumishonga (18).

Mamwe emamwe maantibayoti anoshandiswa kurapa hutachiona hwevanhu. Kana vakanyanyisa kushandiswa uye mabhakitiriya akazova anopikisa kwavari, zvinogona kusiya vanhu vasina mishonga inoshanda yezvimwe zvirwere (18, 21).

Mishonga inorwisa mabhakitiriya inowanzo shandiswa kurwisa hutachiona mumapurazi ehove akadzikatidzwa. Kunyanyisa kushandisa mishonga inorwisa mabhakitiriya kunowedzera mukana wekurwisa mabhakitiriya kwavari, ayo anogona, zvakare, kudzikisira kushanda kwemushonga muvanhu.

Unogona Unogona Kudya Swai Usingazive

Unogona kunge uchihodha swai kumaresitorendi usingatozive.

Muchidzidzo chakaitwa naOceana, sangano repasi rese rekuchengetedza gungwa nekusimudzira, swai nderimwe remhando nhatu dzehove dzinonyanya kutsiviwa nehove dzinodhura.

Muchokwadi, swai yaitengeswa se18 mhando dzakasiyana dzehove - kazhinji dzinonyorwa zvisirizvo sehombodo, grouper kana yega (22).

Kunyepedzera kwakadaro kunogona kuitika mumaresitorendi, muzvitoro uye kugadzirwa kwezvirimwa zvegungwa. Dzimwe nguva kutaura zvisiri izvo kubiridzira kwemaune sezvo swai isingadhuri. Dzimwe nguva zvinongoitika nemaune.

Zvokudya zvegungwa zvinowanzofamba rwendo rurefu kubva pahunobatwa kuenda kwaunotenga, zvichiita kuti zvive zvakaoma kutsvaga kwayakatangira.

Semuenzaniso, hapana nzira iri nyore yekuti varidzi veresitorendi vatarise kana bhokisi rehove ravakatenga ndizvo zvarinotaura.

Zvakare, kana mhando yehove isingazivikanwe, sekunge kuti urikuhodha sangweji yehove kuresitorendi isingatauri mhando yehove, inogona kunge iri swai.

Mune ongororo yezvigadzirwa zvehove zvakapihwa kumaresitorendi makumi matatu nenomwe (37) mumaodzanyemba kwakadziva kumabvazuva kweguta reUS, dzinosvika makumi matanhatu nenomwe muzana yemidziyo yakangonyorwa se “hove” pamenyu yaive swai (23)

Swai dzimwe nguva anonyorerwa zvisirizvo nemaune kana netsaona seimwe mhando yehove, senge hove, grouper kana yega. Pamusoro pezvo, maresitorendi anogona kusaziva mhando yehove mune mamwe madhishi, saka pane mukana wakanaka wekuti wakadya swai, kunyangwe iwe wanga usingazvizive.

Maitiro Akangwara kuSwai uye Nedzimwe Nani Zvirinani

Kana iwe uchida swai, tenga zvigadzirwa zvine eco-certification kubva kuboka rakazvimirira, senge iyo Aquaculture Stewardship Council. Mhando dzakadai dzinowanzo sanganisira logo yesangano rekusimbisa papakeji.

Chitupa chinoratidza kuyedza kwekudzora zvinosvibisa izvo zvinogona kubatsira mukushanduka kwemamiriro ekunze uye kukuvadza mhando yemvura ().

Uyezve, usadya swai yakasvibira kana isina kubikwa. Bika hove kune tembiricha yemukati ye 145 ℉ (62.8 ℃) kuti uparadze hutachiona hunogona kukuvadza, senge Vibrio.

Kana iwe ukasarudza kupfuudza swai, kune zvakawanda zvakanaka dzimwe nzira. Kune hove-chena-hove hove, funga-yakabatwa yemusango inobata hove yeUS, Pacific cod (kubva kuUS neCanada), haddock, yega kana flounder, pakati pevamwe (25).

Kune hove dzakazara ne omega-3s, dzimwe sarudzo dzako dzakanakisa dzisina mercury yakawandisa salmon inobatwa musango, sardini, herring, anchovies, Pacific oysters uye freshwater trout ().

Chekupedzisira, idya mhando dzakasiyana dzehove kwete mhando imwechete nguva dzese. Izvi zvinobatsira kudzikisa njodzi dzinogona kubva mukuburitsa pachena kune zvinogona kukuvadza zvinosvibisa mune imwe mhando yehove.

Kana iwe uchidya swai, sarudza chiratidzo chine eco-certification chisimbiso, senge kubva kuAquaculture Stewardship Council, uye ubike zvakanaka kuuraya Vibrio uye mamwe mabhakitiriya anokuvadza. Dzimwe nzira dzakanaka kune swai dzinosanganisira haddock, yega, salmon uye nevamwe vazhinji.

Icho Chinokosha

Swai hove ine chimiro chepakati pehutano uye inogona kudzivirirwa zvakanyanya.

Inotumirwa kubva kumapurazi ehove akazara-bata uko makemikari nemishonga inorwisa mabhakitiriya zvinoshandiswa zvakawandisa, zvichikonzera kusvibiswa kwemvura uye kunetsekana kwehutano.

Iyo dzimwe nguva inonyorwa zvisirizvo uye inotengeswa sehove yepamusoro-kukosha. Kana iwe ukachidya, sarudza chishandiso chine eco-chitupa.

Kazhinji, zviri nani kudya mhando dzakasiyana dzehove. Dzimwe nzira dzakanaka kune swai dzinosanganisira haddock, yega, salmon uye nevamwe vazhinji.