Inhlanzi yeHalibut: Ukudla okunomsoco, Izinzuzo kanye nokukhathazeka

-Delile

• Ucebile ngama-Micronutrients
• Umthombo Omuhle Wamaphrotheni Asezingeni Eliphezulu
• Kungaba Kuhle Enhliziyweni Yakho
• Isiza Ukulwa Nokuvuvukala
• I-Wild-Caught vs Ipulazi-Kukhulisiwe
• Ukukhathazeka Okungenzeka
• Amaleveli eMercury
• Okuqukethwe kwe-Purine
• Ukusimama
• Okusemqoka

IHalibut iyinhlobo ye-flatfish.

Eqinisweni, i-halibut yase-Atlantic iyinhlanzi eyisicaba enkulu kunazo zonke emhlabeni.

Uma kukhulunywa ngokudla izinhlanzi, kunempikiswano enkulu yokuthi izinzuzo zezempilo, njenge-omega-3 fatty acids nokuqukethwe okubalulekile kwezakhi zomzimba, zidlula izingozi ezingaba khona, njengokungcola kwe-mercury nokusimama.

Izinhlobonhlobo zezakhamzimba ku-halibut zingakuthinta.

Lo mbhalo uhlola izinzuzo zokudla okunempilo kanye nezingozi ezingaba khona zokudla i-halibut.

Ucebile ngama-Micronutrients

IHalibut ingumthombo omuhle kakhulu we-selenium, umkhondo wamaminerali onezinzuzo eziningi zezempilo umzimba wakho ozidingayo ngamanani amancane.

I-half-filet ephekiwe (i-160 gram) ye-halibut, okuyisayizi yokuphakanyiswa enconywayo, inikeza ngaphezu kwe-100% yezidingo zakho zansuku zonke zokudla (1).

I-Selenium iyi-antioxidant enamandla esiza umzimba wakho ukulungisa amaseli alimele futhi yehlise ukuvuvukala. Iphinde ibambe iqhaza elibalulekile empilweni yegilo (,,, 5).

Ngaphezu kwalokho, i-halibut ingumthombo omuhle wezinye izinhlobo zemicronutrienti ezinikela empilweni enhle, kufaka phakathi (1):

• I-Niacin: UNiacin ubamba iqhaza elihle empilweni yenhliziyo futhi usiza nokuvikela isifo senhliziyo. Ingavikela isikhumba sakho ekulimaleni kwelanga. I-half-filet (i-160 gram) ye-halibut inikeza ama-57% wezidingo zakho zokudla (,,).
• I-Phosphorus: I-mineral yesibili egcwele kakhulu emzimbeni wakho, i-phosphorus isiza ekwakheni amathambo, ilawula imetabolism, igcina ukushaya kwenhliziyo nokuningi. Ukunikezwa kwe-halibut kunikeza ama-45% wezidingo zakho zokudla (,,,).
• Magnesium: I-Magnesium iyadingeka ekuphenduleni okungaphezu kuka-600 emzimbeni wakho, kufaka phakathi ukwakheka kwamaprotheni, ukunyakaza kwemisipha nokwakhiwa kwamandla. Ukunikezwa kwe-halibut kunikezela ngama-42% wezidingo zakho zokudla ().
• Uvithamini B12: IVitamin B12 idlala indima ebalulekile ekwakhekeni kwamangqamuzana egazi abomvu kanye nokusebenza kwesistimu yezinzwa efanele. Kutholakala ngokwemvelo ekudleni kwezilwane. I-half-filet (i-160 gram) ye-halibut inikeza ama-36% wezidingo zakho zokudla (,).
• Uvithamini B6: Eyaziwa nangokuthi i-pyridoxine, i-vitamin B6 ibandakanyeka ekuphenduleni okungaphezu kwe-100 emzimbeni wakho. Kuyasiza ohlelweni lwezinzwa oluphakathi futhi kungakhuphula ukusebenza kobuchopho. IHalibut inikeza ama-32% wezidingo zakho zokudla (,,).

I-half-filet (i-160 gram) ye-halibut inganikeza ngaphezu kwesithathu kwezidingo zakho zokudla zamavithamini namaminerali amaningi, kufaka phakathi i-selenium, i-niacin, i-phosphorus, i-magnesium namavithamini B12 no-B6.

Umthombo Omuhle Wamaphrotheni Asezingeni Eliphezulu

Ukuphakelwa okukodwa kwe-halibut okuphekiwe kupakisha ama-gramu angama-42 wamaprotheni asezingeni eliphakeme futhi ngaleyo ndlela kungasiza ukuhlangabezana nezidingo zakho zamaprotheni (1).

I-Dietary Reference Intake (i-DRI) yamaprotheni ingu-0.36 amagremu ngephawundi noma u-0.8 gram ngekhilogremu lesisindo somzimba ngamunye. Lokhu kwanele ukuhlangabezana nezidingo zabantu abangama-97-98% abaphilile, abahleli phansi (19).

Kubalulekile ukuqaphela ukuthi le mali iyadingeka ukuvimbela ukushoda. Izinga lomsebenzi wakho, ubukhulu bemisipha kanye nesimo samanje sempilo kungakhuphula izidingo zakho zamaprotheni.

Amaprotheni akhiwa ngama-amino acid, abandakanyeka cishe kuzo zonke izinqubo zokugaya umzimba emzimbeni wakho.

Ngakho-ke, ukuthola amaprotheni anele kubalulekile ngezizathu ezahlukahlukene. Kungasiza ekwakheni nasekulungiseni imisipha, ukucindezela isifiso sokudla, ukusiza ukunciphisa umzimba nokuningi (20,,,).

Izinhlanzi namanye amaprotheni ezilwane athathwa njengezinga eliphakeme, amaprotheni aphelele. Lokhu kusho ukuthi ahlinzeka ngawo wonke ama-amino acid abalulekile umzimba wakho ongeke uzenzele wona wodwa.

Amaprotheni adlala izindima ezahlukahlukene ezibalulekile emzimbeni wakho, kufaka phakathi ukwakha nokulungisa imisipha noma ukucindezela isifiso sokudla. IHalibut ingumthombo osezingeni eliphakeme wamaprotheni onganikela kuzidingo zakho eziphelele zamaprotheni.

Kungaba Kuhle Enhliziyweni Yakho

Isifo senhliziyo siyimbangela ehamba phambili yokufa kwabesilisa nabesifazane emhlabeni wonke ().

IHalibut iqukethe izakhi zomzimba ezahlukahlukene ezilungele inhliziyo yakho, njenge-omega-3 fatty acids, i-niacin, i-selenium ne-magnesium.

Ngenkathi ingekho i-DRI yama-omega-3 fatty acids, isincomo se-Adefault Intake (AI) yabantu abadala ngu-1.1 no-1.6 amagremu wabesifazane nabesilisa ngokulandelana. I-half-filet ye-halibut inikeza cishe u-1.1 amagremu ama-omega-3 fatty acids (1,, 26).

Ama-omega-3 fatty acids anezinzuzo eziningi zezempilo yenhliziyo (,, 29).

Bangasiza ukwehlisa ama-triglycerides, bandise “okuhle” i-cholesterol ye-HDL, basize ukuvimbela amahlule egazi nokwehlisa umfutho wegazi kulabo abanamazinga aphezulu (,,,).

I-Niacin, eyaziwa nangokuthi i-vitamin B3, ingasiza nasekuthuthukiseni amazinga e-cholesterol kanye ne-triglyceride. (, 34,).

Ngaphezu kwalokho, okuqukethwe okuphezulu kwe-selenium ku-halibut kusiza ekunciphiseni ubungozi besifo senhliziyo ngokunciphisa ukucindezeleka kwe-oxidative, ukuvuvukala kanye nokwanda kwe-cholesterol "embi" ye-LDL emithanjeni yakho (,).

Ekugcineni, ucwaningo lukhombisa ukuthi ukufaka i-magnesium ekudleni kwakho kungasiza ukwehlisa umfutho wegazi (,,).

IHalibut inikeza izakhamzimba ezahlukahlukene ezingathuthukisa impilo yenhliziyo yakho futhi zisize ekulweni nesifo senhliziyo.

Isiza Ukulwa Nokuvuvukala

Ngenkathi ukuvuvukala kwesinye isikhathi kungasiza emzimbeni wakho, ukuvuvukala okungapheli okuyizinga eliphansi kungalimaza impilo yakho.

Okuqukethwe yiHalibut's selenium, niacin ne-omega-3 kungasiza ekwehliseni imiphumela emibi yokuvuvukala okungamahlalakhona.

I-halibut eyodwa equkethe i-106% yezidingo zakho zansuku zonke ze-selenium. Le antioxidant enamandla isiza ukunciphisa ukucindezeleka okwenziwe nge-oxidative emzimbeni wakho (1,,).

Ucwaningo lukhombisile ukuthi ukukhuphuka kwamazinga egazi le-selenium kuthuthukisa ukuphendula komzimba wakho, kanti ukushoda kungathinta kabi amaseli omzimba nomsebenzi wawo ().

Ama-omega-3 fatty acids ne-niacin nawo adlala indima ekwehliseni ukuvuvukala. INiacin ibandakanyekile ekukhiqizeni i-histamine, esiza ukukhulisa imithambo yegazi yakho futhi ithuthukise ukugeleza kwegazi (,,).

Ngaphezu kwalokho, ucwaningo lukhombise ukuxhumana okungaguquguquki phakathi kokudla kwe-omega-3 fatty acid namazinga anciphile okuvuvukala. Ama-fatty acids anganciphisa ama-molecule nezinto ezifake isandla ekuvuvukeni, njengama-cytokines nama-eicosanoids (,,,).

Okuqukethwe kwe-selenium, niacin ne-omega-3 ku-halibut kungasiza ekulweni nokuvuvukala okungamahlalakhona okunomthelela empilweni ebuthaka.

I-Wild-Caught vs Ipulazi-Kukhulisiwe

Ukusuka kokudla okunomsoco kuya ekusimameni nasekungcoleni, kunezinto eziningi okufanele uzicabangele lapho uqhathanisa izinhlanzi ezibanjwe zasendle nezinhlanzi ezikhuliswe epulazini - ngayinye inezinzuzo nezingozi zayo ().

Ngaphezulu kwama-50% okudla kwasolwandle okukhiqizelwe ukusetshenziswa kwabantu kukhuliswa ngepulazi, kanti iBhange Lomhlaba lilinganisela ukuthi leli nani lizokwenyuka lifike kuma-62% ngonyaka ka-2030 (49).

Ngomzamo wokugcina izinhlanzi zasendle zingadobi ngokweqile, i-Atlantic halibut ilinywa eCanada, e-Iceland, eNorway nase-UK. Lokhu kusho ukuthi izinhlanzi zikhuliswa ngokuhweba ezibayeni ezilawulwayo emachibini, emifuleni, olwandle noma emathangini.

Enye inzuzo yezinhlanzi ezikhuliswe epulazini ukuthi ngokuvamile zibiza kancane futhi zitholakala kalula kubathengi kunezinhlanzi ezibanjwe endle (,,,).

Okubi ukuthi bavame ukukhuliswa ezimweni eziminyene futhi ngaleyo ndlela bangavezwa amagciwane amaningi, izibulala-zinambuzane nezinambuzane. Kodwa-ke, amapulazi amaningi manje akhulisa izinhlanzi ngezindlela ezingcono emvelweni futhi aholele kumkhiqizo ophephe kakhulu ukuthi abantu bawudle.

Ngakolunye uhlangothi, iPacific halibut ivela endaweni yokudoba ephethwe kahle ePacific Ocean futhi iyabanjwa. Lokhu kusho ukuthi izinhlanzi zibanjwa ezindaweni zazo zemvelo kumanethi nezicupho noma ngezintambo zokudoba.

Izinhlanzi ezibanjwe endle kuvame ukucatshangwa ukuthi zinempilo enokungcola okuncane ngenxa yokudla kwazo okungokwemvelo kwezinhlanzi ezincane kanye no-algae futhi njengoba zingathintani kangako nezilokazane namagciwane. Kodwa-ke, ezinye zingangcoliswa ukudla kwendalo ezikudlayo.

Umehluko omncane wokudla okunempilo phakathi kwe-halibut ebanjwe endle kanye nepulazi akwanele ukumemezela ukuthi omunye unempilo kunenye.

Kunobuhle nobubi kuzo zombili i-halibut ezibanjwe zasendle nezikhuliswe epulazini. Izizathu zemvelo nokusimama, kanye nentengo nokuthandwa komuntu kuthonya ukukhetha kwabathengi. Ukukhuluma ngokudla okunomsoco, umehluko awuncane.

Ukukhathazeka Okungenzeka

Njenganoma ikuphi ukudla, kunokukhathazeka okungahle kubhekwe ngaphambi kokudla i-halibut.

Amaleveli eMercury

IMercury iyinsimbi esindayo enobuthi etholakala ngokwemvelo emanzini, emoyeni nasemhlabathini.

Izinhlanzi zingadalulwa ekugxilweni okuphansi kwe-mercury ngenxa yokungcoliswa kwamanzi. Ngokuhamba kwesikhathi, insimbi ingakha emzimbeni wezinhlanzi.

Izinhlanzi ezinkulu kanye nalabo abanesikhathi eside sokuphila bavame ukuba ne-mercury ().

IKing mackerel, i-orange roughy, ushaka, i-swordfish, i-tilefish ne-ahi tuna kubonakala kunengozi enkulu kakhulu yokungcola kwe-mercury.

Kubantu abaningi, amazinga e-mercury adliwe ngokudla amanani anconyiwe ezinhlanzi kanye ne-shellfish akuyona inkinga enkulu.

Ngaphezu kwalokho, izinzuzo zokudla inani elilinganiselwe lezinhlanzi ezicebile ku-omega-3 fatty acids, njenge-halibut, zingadlula ingozi.

Omama abakhulelwe nabancelisayo kufanele bagweme izinhlanzi ezine-mercury ephezulu kepha hhayi izinhlanzi ngokuphelele. Ama-omega-3 fatty acids asiza ukukhula kobuchopho kwemibungu nezinsana (,,).

Izinhlanzi zeHalibut zivame ukuba sezingeni eliphansi ukuya kokulingene kokuqukethwe kwe-mercury futhi kubhekwa njengokuphephile ukudliwa ngamanani aphakathi nendawo (58).

Okuqukethwe kwe-Purine

Ama-purines akhiqizwa ngokwemvelo emzimbeni wakho futhi atholakala ekudleni okuthile.

Ziyahlehla zenze i-uric acid, engaba nomthelela ku-gout nasekwakheni amatshe ezinso kwabanye abantu. Labo abasengozini yalezi zimo kufanele bakhawulele ukungena kwabo kwe-purine ekudleni okuthile (,).

Yize i-halibut iqukethe ama-purine, amazinga ayo aphansi ukuya kokulingene. Ngakho-ke, kubhekwa njengokuvikelekile kulabo abaphilile futhi abangekho engozini yezifo ezithile zezinso ().

Ukusimama

Ukusimama kuyakhathaza ngesidingo esikhulayo sezinhlanzi ezibanjwe zasendle ().

Enye indlela yokondla inani labantu bezinhlanzi zasendle ukukhulisa ukutholakala kwezinhlanzi ezifuyiwe. Lokhu kwenze ukufuywa kwezinhlanzi zasolwandle, noma ukufuya izinhlanzi, kwathandwa kakhulu. Kungumkhiqizo wokudla okhula ngokushesha kakhulu emhlabeni (,,).

Ngokusho kwe-Seafood Watch, i-halibut yasendle yase-Atlantic isohlwini “lokugwema” ngenxa yabantu bayo abaphansi. Sekudliwe ngokweqile futhi akulindelekile ukuthi kuphinde kugcwaliswe abantu kuze kube ngu-2056 (66).

IPacific halibut kucatshangwa ukuthi iphephile ukuthi ingadliwa ngenxa yezinqubo zokudoba ezisimeme eziphoqelelwa e-Pacific Ocean.

Kukhona okunye ukukhathazeka okuphansi kuya kokulingene kokudla i-halibut, njengamazinga e-mercury ne-purine noma ukusimama. Kodwa-ke, izinzuzo zingadlula izingozi. Kungcono ukuqhathanisa amaqiniso, ngaphambi kokwenza isinqumo somuntu siqu.

Okusemqoka

Yize iphansi ukuba ilinganiselwe kuma-mercury nama-purines, izinzuzo zokudla okunomsoco kwe-halibut zidlula ukukhathazeka okuphephile okungenzeka kube khona.

Inothe ngamaphrotheni, i-omega-3 fatty acids, i-selenium nezinye izakhamzimba ezinikeza izinzuzo ezahlukahlukene zezempilo.

Ukukhetha i-halibut ephakanyiswe epulazini noma ePacific esikhundleni se-halibut ye-Atlantic engaphezulu kungasiza imvelo.

Ukudla i-halibut noma cha kusobala ukuthi kuyisinqumo somuntu siqu, kodwa ubufakazi bubonisa ukuthi yinhlanzi ephephile yokudla.