Inhlanzi yaseTilapia: Izinzuzo Nezingozi

-Delile

• Kuyini iTilapia?
• Kungumthombo Ovelele Wamaphrotheni Namakhemikhali
• Isilinganiselo sayo se-Omega-6 kuya ku-Omega-3 Singaholela Ekuvukeleni
• Imibiko Yezenzo Zokulima Iyaphathelene
• I-Tilapia Imvamisa Iphakelwa Indle Yezilwane
• I-Tilapia Ingangcoliswa Ngamakhemikhali Ayingozi
• Indlela Ephephe Kakhulu Yokudla I-Tilapia Nezinye Izindlela Ezingcono
• Okusemqoka

I-Tilapia iyinhlanzi engabizi, ethambile. Luhlobo lwesine lokudla kwasolwandle okudliwa kakhulu e-United States.

Abantu abaningi bayayithanda i-tilapia ngoba ayibizi kakhulu futhi ayinambitheki kakhulu.

Kodwa-ke, izifundo zesayensi ziveze ukukhathazeka ngokuqukethwe kwamafutha we-tilapia. Imibiko eminingana futhi iphakamisa imibuzo ezungeze imikhuba yokulima ye-tilapia.

Ngenxa yalokhu, abantu abaningi bathi kufanele uyigweme ngokuphelele le nhlanzi futhi ingalimaza nempilo yakho.

Lo mbhalo uhlola ubufakazi futhi ubuyekeze izinzuzo nezingozi zokudla i-tilapia.

Kuyini iTilapia?

Igama i-tilapia empeleni lisho izinhlobo eziningana zezinhlanzi zamanzi amaningi angenasawoti zomndeni we-cichlid.

Yize i-tilapia yasendle izalelwa e-Afrika, le nhlanzi seyethulwe emhlabeni wonke futhi manje seyifuywe emazweni angaphezu kwe-135 (1).

Kuyinhlanzi ekahle yokulima ngoba ayinankinga ngokuba nesixuku, ikhula ngokushesha futhi idle ukudla okungabizi kwemifino. Lezi zimfanelo zihumusha kumkhiqizo oshibhile uma kuqhathaniswa nezinye izinhlobo zokudla kwasolwandle.

Izinzuzo nobungozi be-tilapia buxhomeke kakhulu kokwehluka kwemikhuba yokulima, eyehluka ngendawo.

I-China ingumkhiqizi omkhulu we-tilapia emhlabeni jikelele. Akhiqiza ngaphezu kwamathani ayizigidi eziyi-1.6 wamathani ngonyaka futhi ahlinzeke iningi lokungeniswa kwe-tilapia e-United States (2).

Isifinyezo: I-Tilapia igama lezinhlobo eziningana zezinhlanzi zasemanzini angenasawoti. Yize kulinywe emhlabeni wonke, iChina ingumkhiqizi omkhulu wale nhlanzi.

Kungumthombo Ovelele Wamaphrotheni Namakhemikhali

I-Tilapia ingumthombo omuhle kakhulu wamaprotheni. Ngama-ounces angu-3.5 (amagremu ayi-100), upakisha amagremu angama-26 wamaprotheni nama-calories ayi-128 kuphela (3).

Okuhlaba umxhwele nakakhulu inani lamavithamini namaminerali kule nhlanzi. I-Tilapia icebile nge-niacin, i-vitamin B12, i-phosphorus, i-selenium ne-potassium.

I-3.5-ounce ekhonzayo iqukethe okulandelayo (3):

• Amakholori: 128
• AmaCarbs: 0 amagremu
• Amaprotheni: 26 amagremu
• Amafutha: 3 amagremu
• I-Niacin: Ama-24% we-RDI
• Uvithamini B12: Ama-31% we-RDI
• I-Phosphorus: 20% we-RDI
• Selenium: Ama-78% we-RDI
• Potassium: 20% we-RDI

I-Tilapia futhi iwumthombo onamaphrotheni onamafutha, onama-gramu ama-3 kuphela wamafutha ngokusebenza ngakunye.

Kodwa-ke, uhlobo lwamafutha kule nhlanzi lunomthelela edumeleni lawo elibi. Isigaba esilandelayo siqhubeka nokuxoxa ngamanoni e-tilapia.

Isifinyezo: I-Tilapia ingumthombo omncane wama-protein ogcwele amavithamini namaminerali ahlukahlukene.

Isilinganiselo sayo se-Omega-6 kuya ku-Omega-3 Singaholela Ekuvukeleni

Izinhlanzi cishe zithathwa njengokudla okunempilo kakhulu emhlabeni jikelele.

Esinye sezizathu ezinkulu zalokhu ukuthi izinhlanzi ezifana ne-salmon, trout, albacore tuna namasardadi aqukethe inani elikhulu lama-omega-3 fatty acids. Eqinisweni, i-salmon ebanjwe endle iqukethe ngaphezulu kuka-2,500 mg we-omega-3s nge-3.5-ounce (100-gram) ekhonza (4).

Ama-omega-3 fatty acids ngamafutha anempilo anciphisa ukuvuvukala kanye ne-triglycerides yegazi. Baye futhi bahlotshaniswa nengozi encishisiwe yesifo senhliziyo (,,).

Izindaba ezimbi nge-tilapia ukuthi iqukethe kuphela u-240 mg wama-omega-3 fatty acids ngokudla ngakunye - okuphindwe kashumi kwe-omega-3 kunesalmon yasendle (3).

Uma lokho kwakungekubi ngokwanele, i-tilapia iqukethe i-omega-6 fatty acids eningi kune-omega-3.

Ama-omega-6 fatty acids anempikiswano enkulu kepha ngokuvamile abhekwa njengaphilile ngaphansi kwama-omega-3s. Abanye abantu baze bakholelwe ukuthi i-omega-6 fatty acids ingaba yingozi futhi inyuse ukuvuvukala uma idliwe ngokweqile ().

Isilinganiso esinconyiwe se-omega-6 kuya ku-omega-3 ekudleni ngokuvamile sisondele ku-1: 1 ngangokunokwenzeka. Ukudla izinhlanzi eziphakeme ku-omega-3 njenge-salmon kuzokusiza kalula ukuthi uhlangabezane nale nhloso, kuyilapho i-tilapia inganikezi usizo oluningi ().

Eqinisweni, ochwepheshe abaningana bayaxwayisa ngokudla i-tilapia uma uzama ukwehlisa ubungozi bezifo ezivuthayo ezifana nesifo senhliziyo ().

Isifinyezo: I-Tilapia iqukethe i-omega-3 engaphansi kakhulu kunezinye izinhlanzi ezifana ne-salmon. Isilinganiso sayo se-omega-6 kuya ku-omega-3 siphezulu kunezinye izinhlanzi futhi singaba nomthelela ekuvuvukala emzimbeni.

Imibiko Yezenzo Zokulima Iyaphathelene

Ngenkathi isidingo sabathengi se-tilapia siqhubeka sikhula, ukulima kwe-tilapia kunikeza indlela engabizi kakhulu yokukhiqiza umkhiqizo ongabizi kakhulu kumthengi.

Kodwa-ke, imibiko eminingana kule minyaka eyishumi edlule iveze eminye ephathelene nemininingwane mayelana nezindlela zokulima ze-tilapia, ikakhulukazi ezivela emapulazini ase China.

I-Tilapia Imvamisa Iphakelwa Indle Yezilwane

Omunye umbiko ovela e-United States Food and Drug Administration (FDA) uveze ukuthi kujwayelekile ukuthi izinhlanzi ezifuywa eChina zondliwe indle yezilwane ezifuywayo (11).

Yize lo mkhuba unciphisa izindleko zokukhiqiza, amagciwane afana Salmonella okutholakala emgqonyeni wezilwane kungangcolisa amanzi futhi kwandise nengozi yezifo ezibangelwa ukudla.

Ukusebenzisa indle yezilwane njengokuphakelayo bekungahlobene ngqo nanoma iyiphi inhlanzi ethize kulo mbiko. Kodwa-ke, cishe ama-73% we-tilapia angeniswe e-United States avela e-China, lapho lo mkhuba uvame kakhulu (12).

I-Tilapia Ingangcoliswa Ngamakhemikhali Ayingozi

Esinye isihloko sabika ukuthi i-FDA yenqabe ukuthunyelwa kwasolwandle okungaphezu kuka-800 okuvela eChina kusuka ngo-2007–2012, kufaka phakathi ukuthunyelwa kwe-tilapia okungu-187.

Ubalule ukuthi izinhlanzi azihlangabezananga nezindinganiso zokuphepha, njengoba zingcoliswe ngamakhemikhali angaba yingozi, kufaka phakathi "izinsalela zezidakamizwa zezilwane nezithasiselo ezingaphephile" (11).

I-Seafood Watch yaseMonterey Bay Aquarium nayo ibike ukuthi amakhemikhali amaningana aziwa ngokudala umdlavuza kanye neminye imiphumela enobuthi ayesasetshenziswa ekulimeni i-tilapia yaseChina yize amanye awo ayevinjelwe isikhathi esingaphezu kweminyaka eyishumi (13).

Isifinyezo: Imibiko eminingana iveze kakhulu imikhuba ephathelene nokulima kwe-tilapia yase-China, kufaka phakathi ukusetshenziswa kwendle njengokudla nokusetshenziswa kwamakhemikhali avinjelwe.

Indlela Ephephe Kakhulu Yokudla I-Tilapia Nezinye Izindlela Ezingcono

Ngenxa yezindlela zokulima ezibandakanya i-tilapia e-China, kungcono ukugwema i-tilapia evela e-China bese ubheka i-tilapia evela kwezinye izingxenye zomhlaba.

Lapho uthenga i-tilapia elinyiwe, imithombo emihle kakhulu ifaka izinhlanzi ezivela e-United States, Canada, eNetherlands, e-Ecuador noma ePeru (14).

Ngokufanelekile, ama-tilapia abanjwe endle ayathandeka kunezinhlanzi ezifuyiwe. Kepha i-tilapia yasendle kunzima kakhulu ukuyithola. Iningi le-tilapia elitholakala kubathengi lilinywa.

Ngenye indlela, ezinye izinhlobo zezinhlanzi zingaba nempilo futhi ziphephe ukudliwa. Izinhlanzi ezinjenge-salmon, i-trout ne-herring zine-omega-3 fatty acids eningi ngokusevisi kune-tilapia.

Ngokwengeziwe, lezi zinhlanzi kulula ukuzithola ezibanjwe zasendle, okuzosiza ukugwema amanye amakhemikhali avinjelwe asetshenziswa kwenye indlela yokulima ye-tilapia.

Isifinyezo: Uma usebenzisa i-tilapia, kungcono ukunciphisa ukusetshenziswa kwakho kwezinhlanzi ezifuywa e-China. Kodwa-ke, izinhlanzi ezinjenge-salmon ne-trout ziphakeme kuma-omega-3s futhi zingakhombisa ukuthi ziyizindlela ezinempilo.

Okusemqoka

I-Tilapia iyinhlanzi engabizi, evame ukudliwa elinywa emhlabeni wonke.

Ungumthombo onamanzi weprotheyini futhi ophakeme kumavithamini namaminerali amaningi, njenge-selenium, uvithamini B12, i-niacin ne-potassium.

Kodwa-ke, kunezizathu eziningana zokuthi kungani ungafuna ukugwema noma ukukhawulela i-tilapia.

Futhi, kube nemibiko yokusebenzisa indle yezilwane njengokudla nokusetshenziswa okuqhubekayo kwamakhemikhali avinjelwe emapulazini eTilapia eChina. Ngenxa yalokhu, uma ukhetha ukudla i-tilapia, kungcono ukugwema izinhlanzi ezivela eChina.

Ngenye indlela, ukukhetha inhlanzi ephezulu kuma-omega-3 fatty acids njenge-salmon yasendle noma i-trout kungaba ukukhetha okunempilo nokuphephile kwezilwandle.