Tilapia Hove: Makomborero uye Njodzi

Zvemukati

• Chii chinonzi Tilapia?
• Icho Chinhu Chakanaka Chaicho cheProtein uye Nutrients
• Yayo Omega-6 kusvika kuOmega-3 Ratio Inogona Kutungamira Kukurira
• Mishumo Yezviito Zvekurima Zviri Nezve
• Tilapia Kazhinji Inodyiswa Tsvina Yemhuka
• Tilapia Inogona Kusvibiswa Nemakemikari Anokuvadza
• Iyo Yakachengeteka Nzira yekudya Tilapia uye Nani Dzimwe Nzira
• Icho Chinokosha

Tilapia hove isingadhuri, yakapfava. Ndiyo yechina inowanzodyiwa mhando yezvokudya zvegungwa muUnited States.

Vanhu vazhinji vanoda tilapia nekuti inodhura uye haina kuravira hove zvakanyanya.

Zvisinei, zvidzidzo zvesainzi zvakaratidza kunetsekana nezve zvemafuta etilapia. Mishumo yakati wandei inomutsawo mibvunzo yakatenderedza miitiro yekurima yetilapia.

Nekuda kweizvozvo, vanhu vazhinji vanoti iwe unofanirwa kudzivirira iyi hove zvachose uye inogona kutokuvadza hutano hwako.

Ichi chinyorwa chinoongorora humbowo uye dzinoongorora mabhenefiti uye njodzi dzekudya tilapia.

Chii chinonzi Tilapia?

Zita rekuti tilapia rinoreva mhando dzinoverengeka dzehove dzemvura yakachena dziri dzemhuri yekichlid.

Kunyangwe tilapia yemusango iri yeku Africa, iyo hove yakaunzwa pasirese uye yava kurimwa munyika dzinopfuura 135 (1).

Ihove yakanaka yekurima nekuti haina basa nekuzadzwa, inokura nekukurumidza uye inodya yakachipa yemidziyo yekudya. Hunhu uhwu hunoshandura kune chigadzirwa chisingadhuri kana ichienzaniswa nedzimwe mhando dzegungwa.

Zvakanakira nenjodzi dzetilapia zvinoenderana zvakanyanya nemisiyano yemaitiro ekurima, ayo anosiyana nenzvimbo.

China nekure pasirese inogadzira tilapia. Ivo vanogadzira anopfuura mamirioni 1.6 metric matani pagore uye vanopa ruzhinji rweUnited States ’tilapia imports (2).

Pfupiso: Tilapia izita remhando dzinoverengeka dzehove dzemvura yakachena. Kunyangwe ichirimwa pasi rese, China ndiyo inogadzira hombe iyi.

Icho Chinhu Chakanaka Chaicho cheProtein uye Nutrients

Tilapia yakanaka inonakidza sosi yeprotein. Mune ma3,5 ounces (100 gramu), inotakura 26 gramu eprotein uye chete 128 macalorie (3).

Zvinotonyanya kushamisa ihwo huwandu hwevitamin nemamineral muhove iyi. Tilapia yakafuma mu niacin, vhitamini B12, phosphorus, selenium uye potasium.

3.5-ounce inoshumira ine zvinotevera (3):

• Makorori: 128
• Carbs: 0 magiramu
• Mapuroteni: 26 magiramu
• Mafuta: 3 magiramu
• Niacin: 24% yeiyo RDI
• Vhitamini B12: 31% yeiyo RDI
• Phosphorus: 20% yeiyo RDI
• Selenium: 78% yeiyo RDI
• Potassium: 20% yeiyo RDI

Tilapia zvakare yakaonda sosi yeprotein, iine chete magiramu matatu emafuta pakushanda.

Zvisinei, mhando yemafuta ari muhove iyi inobatsira mukurumbira wayo wakashata. Chikamu chinotevera chinotaurazve nezvemafuta ari muTilapia.

Pfupiso: Tilapia inovhuvhuta sosi yeproteine ​​iyo izere nemavitamini akasiyana siyana uye mamineral.

Yayo Omega-6 kusvika kuOmega-3 Ratio Inogona Kutungamira Kukurira

Hove dzinotariswa kwese kwese sechikafu chine hutano pasi rese.

Chimwe chezvikonzero chikuru cheichi ndechekuti hove salmon, trout, albacore tuna uye sardine zvine huwandu hwakawanda omega-3 fatty acids. Muchokwadi, saumoni yakabatwa musango ine pamusoro pe2,500 mg ye omega-3s pa 3.5-ounce (100-gramu) inoshumira (4).

Omega-3 fatty acids ane hutano mafuta ayo anoderedza kuzvimba uye ropa triglycerides. Ivo zvakare vakabatanidzwa neakadzikira njodzi yehosha yemwoyo (,,).

Nhau dzakaipa dzeTilapia ndeyekuti inongova ne240 mg ye omega-3 fatty acids pakushanda - kagumi zvishoma omega-3 pane salmon yemusango (3).

Kana izvo zvanga zvisina kushata zvakakwana, tilapia ine yakawanda omega-6 mafuta acids kupfuura iyo inoita omega-3.

Omega-6 fatty acids ane nharo zvakanyanya asi kazhinji anoonekwa seasina hutano kupfuura omega-3s. Vamwe vanhu vanototenda omega-6 fatty acids inogona kukuvadza uye kuwedzera kuzvimba kana ikadyiwa zvakawandisa ().

Chiyero chakakurudzirwa che omega-6 kusvika ku omega-3 mune chikafu chinowanzo kuve padyo ne1: 1 sezvinobvira. Kudya hove dzakakwira mu omega-3 salmon zvinokubatsira zviri nyore kuti usangane nechinangwa ichi, nepo tilapia isingape rubatsiro rukuru ().

Muchokwadi, nyanzvi dzinoverengeka dzinonyevera pamusoro pekushandisa tilapia kana iwe uri kuyedza kudzikisa njodzi yako yezvirwere zvinoputira senge chirwere chemoyo ().

Pfupiso: Tilapia ine omega-3 yakanyanya kushoma pane dzimwe hove salmon. Yayo omega-6 kune omega-3 chiyero chakakwirira kupfuura dzimwe hove uye chinogona kukonzera kuzvimba mumuviri.

Mishumo Yezviito Zvekurima Zviri Nezve

Sezvo kudiwa kwevatengi kwe tilapia kuri kuramba kuchikura, kurima tilapia kunopa nzira isingadhuri yekugadzira chigadzirwa chisina mutengo kune mutengi.

Nekudaro, mishumo yakati wandei mumakore gumi apfuura yakaratidza zvimwe zvine chekuita nezvekurima tilapia, kunyanya kubva kumapurazi ari kuChina.

Tilapia Kazhinji Inodyiswa Tsvina Yemhuka

Mumwe mushumo kubva kuUnited States Chikafu neDrug Administration (FDA) wakaratidza kuti zvakajairika kuti hove dzinorimwa muChina dzinopihwa tsvina kubva kuzvipfuyo (11).

Kunyangwe tsika iyi ichideredza mitengo yekugadzira, mabhakitiriya akafanana Salmonella inowanikwa mumarara emhuka inogona kusvibisa mvura uye kuwedzera njodzi yezvirwere zvinokonzerwa nekudya.

Kushandisa tsvina yemhuka sekudya kwanga kusingaenderane nehove chaidzo mushumo. Zvisinei, dzinosvika 73% yetilapia inotumirwa kuUnited States kunobva kuChina, uko tsika iyi inonyanya kufarirwa (12).

Tilapia Inogona Kusvibiswa Nemakemikari Anokuvadza

Chimwe chinyorwa chakazivisa kuti iyo FDA yakaramba kupfuura mazana masere ezvitengeswa zvegungwa kubva kuChina kubva muna 2007–2012, kusanganisira 187 kutumira kwe tilapia.

Yakataura kuti hove hadzina kusangana nemhando dzekuchengetedza, sezvo dzaive dzakasvibiswa nemakemikari anogona kukuvadza, anosanganisira "mishonga yezvipfuyo zvisaririra uye zvinowedzerwa zvisina kuchengetedzeka" (11).

Gungwa reMonterey Bay Aquarium's Seafood Watch rakashumawo kuti makemikari akati wandei anozivikanwa nekukonzeresa gomarara uye nezvimwe zvine chepfu zvaive zvichiri kushandiswa mukurima kweChinese tilapia kunyangwe mamwe acho airambidzwa kweanopfuura makore gumi (13).

Pfupiso: Mishumo yakati wandei yakaburitsa zvine chekuita nemaitiro ekuChinese tilapia kurima, kusanganisira kushandiswa kwetsvina sekudya uye kushandiswa kwemakemikari akarambidzwa

Iyo Yakachengeteka Nzira yekudya Tilapia uye Nani Dzimwe Nzira

Nekuda kwenzira dzekurima dzinosanganisira tilapia kuChina, zviri nani kudzivirira tilapia kubva kuChina uye kutsvaga tilapia kubva kune dzimwe nzvimbo dzepasi.

Pakutenga tilapia yakarimwa, nzvimbo dzakanakisa dzinosanganisira hove dzinobva kuUnited States, Canada, Netherlands, Ecuador kana Peru (14).

Zvakanakisa, tilapia inobatwa musango inosarudzwa kune hove dzakarimwa. Asi wild tilapia yakaoma kuwana. Ruzhinji rwe tilapia runowanikwa kune vatengi runorimwa.

Neimwe nzira, mamwe marudzi ehove anogona kuve akagwinya uye akachengeteka kudya. Hove salmon, trout uye herring zvine zvakawanda omega-3 fatty acids pakushanda kupfuura tilapia.

Pamusoro pezvo, hove idzi dziri nyore kuwana dzakabatwa musango, izvo zvinobatsira kudzivirira mamwe makemikari akarambidzwa anoshandiswa mune kumwe kurima kwe tilapia.

Pfupiso: Kana uchidya tilapia, zviri nani kudzora kudyiwa kwako kwehove dzinorimwa muChina. Nekudaro, hove salmon uye trout dzakakwira mu omega-3s uye dzinogona kuratidza kuva dzimwe nzira dzine hutano.

Icho Chinokosha

Tilapia hove isingadhuri, inowanzo kudyiwa inorimwa pasi rese.

Icho chakaonda sosi yeprotein iyo zvakare yakakwira mumavhitamini mazhinji nemaminerari, senge selenium, vhitamini B12, niacin uye potasium.

Nekudaro, pane zvikonzero zvinoverengeka nei ungade kudzivirira kana kudzikamisa tilapia.

Uyezve, kwave nemishumo yekushandisa tsvina yemhuka sekudya uye kuenderera mberi kwekushandisa kwemakemikari akarambidzwa kumapurazi eTilapia kuChina. Nekuda kweizvi, kana ukasarudza kudya tilapia, zviri nani kudzivirira hove kubva kuChina.

Neimwe nzira, kusarudza hove dzakakwira mu omega-3 fatty acids senge salmon yemusango kana trout inogona kunge iri sarudzo ine hutano uye yakachengeteka yezvokudya zvegungwa.