Nsomba ya Halibut: Zakudya Zakudya, Maubwino ndi Kuda nkhawa

Zamkati

• Olemera mu Micronutrients
• Gwero Labwino La Mapuloteni Apamwamba
• Itha Kukhala Yabwino Pamtima Wanu
• Amathandizira Kulimbana ndi Kutupa
• Kulandidwa Kwakutchire vs Kulima
• Zovuta Zomwe Zingakhalepo
• Mipata ya Mercury
• Purine Zamkatimu
• Kukhazikika
• Mfundo Yofunika Kwambiri

Halibut ndi mtundu wa nsombazi.

M'malo mwake, halibut ya Atlantic ndiye nsomba yayikulu kwambiri padziko lonse lapansi.

Pankhani yodyera nsomba, pamakhala kutsutsana kwakukulu ngati thanzi limapindulitsa, monga omega-3 fatty acids ndi zofunikira zofunikira m'thupi, zimaposa ngozi zomwe zingakhalepo, monga kuipitsidwa kwa mercury ndi kukhazikika.

Zakudya zosiyanasiyana mu halibut zitha kukuwonongani.

Nkhaniyi ikuwunika phindu pazakudya komanso kuopsa kodya halibut.

Olemera mu Micronutrients

Halibut ndi gwero labwino kwambiri la selenium, mchere wofufuza womwe uli ndi maubwino ambiri azaumoyo omwe thupi lanu limafunikira pang'ono.

Halfut yophika (magalamu 160) a halibut, omwe ndi kukula kovomerezeka, amapereka 100% ya zosowa zanu zatsiku ndi tsiku (1).

Selenium ndi antioxidant yamphamvu yomwe imathandizira thupi lanu kukonza maselo owonongeka ndipo imatha kuchepetsa kutupa. Imathandizanso paumoyo wa chithokomiro (,,, 5).

Kuphatikiza apo, halibut ndi gwero labwino la micronutrients ina yomwe imathandizira kukhala ndi thanzi labwino, kuphatikiza (1):

• Niacin: Niacin amatenga gawo labwino pa thanzi la mtima ndipo amathandizanso kupewa matenda amtima. Ikhozanso kuteteza khungu lanu kuti lisawonongeke ndi dzuwa. Hafu-filet (magalamu 160) a halibut amapereka 57% yazosowa zanu pazakudya (,,).
• Phosphorus: Mchere wachiwiri wochuluka kwambiri m'thupi lanu, phosphorus umathandiza kupanga mafupa, kuwongolera kagayidwe kake, kupitirizabe kugunda kwamtima ndi zina zambiri. Kutumiza halibut kumapereka 45% yazosowa zanu pazakudya (,,,).
• Mankhwala enaake a: Magnesium imafunika kuchitapo kanthu zoposa 600 mthupi lanu, kuphatikiza mapangidwe a mapuloteni, kusuntha kwa minofu ndikupanga mphamvu. Kutumiza halibut kumakupatsirani 42% ya zosowa zanu pazakudya ().
• Vitamini B12: Vitamini B12 imathandizira pakapangidwe kamaselo ofiira ofiira komanso magwiridwe antchito amanjenje. Amapezeka mwachilengedwe muzakudya zanyama. Hafu-filet (magalamu 160) a halibut amakupatsani 36% ya zosowa zanu pazakudya (,).
• Vitamini B6: Amadziwikanso kuti pyridoxine, vitamini B6 imakhudzidwa ndi zochitika zoposa 100 m'thupi lanu. Zimapindulitsa dongosolo lamanjenje lamkati ndipo zitha kulimbikitsa ubongo. Halibut imapereka 32% ya zosowa zanu pazakudya (,,).

Hafu ya filet (magalamu 160) a halibut imatha kukupatsani gawo limodzi mwa magawo atatu azakudya zanu mavitamini ndi michere yambiri, kuphatikiza selenium, niacin, phosphorus, magnesium ndi mavitamini B12 ndi B6.

Gwero Labwino La Mapuloteni Apamwamba

Maphikidwe amodzi a halibut amanyamula magalamu 42 a mapuloteni apamwamba ndipo potero angakuthandizeni kukwaniritsa zosowa zanu zamapuloteni (1).

Zakudya Zowonjezera Zakudya (DRI) zamapuloteni ndi 0,36 magalamu pa paundi kapena 0,8 gramu pa kilogalamu ya thupi. Izi ndizokwanira kuthana ndi zosowa za 97-98% ya anthu athanzi, ongokhala (19).

Ndikofunika kuzindikira kuti ndalamayi imafunika kuti tipewe kusowa. Mulingo wazomwe mukuchita, minofu yanu komanso thanzi lanu zitha kukulitsa zosowa zanu zamapuloteni.

Mapuloteni amapangidwa ndi amino acid, omwe amatenga nawo gawo pazakudya zilizonse m'thupi lanu.

Chifukwa chake, kupeza mapuloteni okwanira ndikofunikira pazifukwa zosiyanasiyana. Itha kuthandiza kumanga ndi kukonza minofu, kupondereza njala, kuthandizira kuchepa thupi ndi zina zambiri (20,,,).

Nsomba ndi mapuloteni ena anyama amawerengedwa kuti ndi apamwamba kwambiri, okwanira mapuloteni. Izi zikutanthauza kuti amapereka ma amino acid onse omwe thupi lanu silingathe kupanga lokha.

Mapuloteni amachita maudindo osiyanasiyana mthupi lanu, kuphatikiza kumanga ndi kukonza minofu kapena kupondereza njala. Halibut ndimtundu wapamwamba kwambiri wamapuloteni womwe ungathandizire pazosowa zanu zonse zamapuloteni.

Itha Kukhala Yabwino Pamtima Wanu

Matenda amtima ndi omwe amafala kwambiri mwa abambo ndi amai padziko lonse lapansi).

Halibut ili ndi michere yambiri yomwe ingathandize mtima wanu, monga omega-3 fatty acids, niacin, selenium ndi magnesium.

Ngakhale kulibe DRI ya omega-3 fatty acids, upangiri wachikulire Wokwanira (AI) ndi 1.1 ndi 1.6 magalamu azimayi ndi abambo motsatana. Hafu-filet ya halibut imapereka pafupifupi 1.1 magalamu a omega-3 fatty acids (1,, 26).

Omega-3 fatty acids amakhala ndi maubwino ambiri azaumoyo wamtima (,, 29).

Amatha kuthandiza kutsitsa triglycerides, kuwonjezera cholesterol "chabwino" cha HDL, kuthandizira kupewa magazi kuundana ndi kutsitsa kuthamanga kwa magazi kwa omwe ali ndi milingo yayikulu (,,,).

Niacin, yomwe imadziwikanso kuti vitamini B3, itha kuthandizanso kukulitsa cholesterol komanso triglyceride. (34,).

Kuphatikiza apo, kuchuluka kwa selenium mu halibut kumathandiza kuchepetsa chiopsezo cha matenda amtima pochepetsa kupsinjika kwa oxidative, kutupa komanso kuchuluka kwa "cholesterol" choyipa cha LDL m'mitsempha yanu (,).

Pomaliza, kafukufuku akuwonetsa kuti kuwonjezera magnesium pazakudya zanu kumatha kuchepetsa kuthamanga kwa magazi (,,).

Halibut imapereka michere yosiyanasiyana yomwe ingalimbikitse thanzi la mtima wanu ndikuthandizira kulimbana ndi matenda amtima.

Amathandizira Kulimbana ndi Kutupa

Ngakhale kutupa nthawi zina kumatha kukhala kothandiza mthupi lanu, kutupa kwakanthawi kochepa kumatha kuwononga thanzi lanu.

Selenium ya halibut, niacin ndi omega-3 zomwe zitha kuthandizira zitha kuchepetsa zovuta zoyipa zotupa.

Ntchito imodzi ya halibut imakhala ndi 106% ya zosowa zanu za selenium tsiku lililonse. Antioxidant yamphamvu iyi imathandizira kuchepetsa kupsinjika kwa oxidative mthupi lanu (1,,).

Kafukufuku wasonyeza kuti kuchuluka kwa magazi a selenium kumawonjezera kuyankha kwanu kwamthupi, pomwe kuchepa kumatha kusokoneza ma cell amthupi ndi ntchito yake ().

Omega-3 fatty acids ndi niacin amathandizanso pochepetsa kutupa.Niacin amatenga nawo gawo pakupanga histamine, yomwe imathandizira kukweza mitsempha yanu ndikusintha magazi (,,).

Kuphatikiza apo, kafukufuku wasonyeza kulumikizana kosasintha pakati pa omega-3 fatty acid kudya ndi kuchepa kwa kutupa. Mafuta acids amatha kuchepetsa mamolekyulu ndi zinthu zomwe zimathandizira kutupa, monga ma cytokines ndi eicosanoids (,,,).

Selenium, niacin ndi omega-3 zomwe zili mu halibut zitha kuthandizira kulimbana ndi kutupa kosalekeza komwe kumapangitsa kukhala ndi thanzi labwino.

Kulandidwa Kwakutchire vs Kulima

Kuyambira pazakudya mpaka pakukhazikika mpaka kuipitsidwa, pali zinthu zambiri zofunika kuziganizira mukayerekezera nsomba zomwe zagwidwa kutchire komanso zowukitsidwa m'minda - aliyense ali ndi zabwino zake komanso zoyipa ().

Zakudya zopitilira 50% zopangidwa kuti anthu azidya ndizokometsedwa, ndipo World Bank ikuyerekeza kuti chiwerengerochi chidzawonjezeka mpaka 62% pofika 2030 (49).

Pofuna kuti nsomba zamtchire zisawonongeke, Atlantic halibut imalimidwa ku Canada, Iceland, Norway ndi UK. Izi zikutanthauza kuti nsomba zimakwezedwa malonda m'makola oyang'anira nyanja, mitsinje, nyanja zam'nyanja kapena akasinja.

Phindu limodzi la nsomba zowukitsidwa m'mafamu ndikuti nthawi zambiri zimakhala zotsika mtengo ndipo zimapezeka mosavuta kwa ogula kuposa nsomba zakutchire (,,,).

Choyipa chake ndikuti nthawi zambiri amakulira m'malo okhala anthu ambiri motero amatha kupezeka ndi mabakiteriya ambiri, mankhwala ophera tizilombo ndi tiziromboti. Komabe, mafamu ambiri tsopano amalima nsomba m'njira zabwino zachilengedwe ndipo zimapangitsa kuti pakhale chinthu chomwe chimakhala chotetezeka kuti anthu adye.

Kumbali inayi, Pacific halibut imachokera kumalo osamalidwa bwino ku Pacific Ocean ndipo imasakidwa. Izi zikutanthauza kuti nsombazi zimakodwa m'malo awo achilengedwe muukonde ndi misampha kapena ndi nsomba.

Nthawi zambiri nsomba zomwe zimakodwa kutchire zimaganiziridwa kukhala zathanzi popanda kuipitsidwa pang'ono chifukwa chakudya kwawo kocheperako ka nsomba zazing'ono ndi algae ndipo popeza sizigwirizana kwenikweni ndi tiziromboti ndi mabakiteriya. Komabe, ena amatha kuipitsidwa ndi chakudya chachilengedwe chomwe amadya.

Kusiyanitsa kwakanthawi kwakanthawi pakati pa nyama zakutchire ndi halibut yomwe idakwezedwa m'munda sikokwanira kulengeza kuti wina wathanzi kuposa winayo.

Pali zabwino ndi zoyipa kwa halibut yemwe wagwidwa kutchire. Zifukwa zachilengedwe ndi kukhazikika, komanso mtengo ndi zokonda zanu zimakhudza kusankha kwa ogula. Kulankhula pazakudya, kusiyana kumakhala kochepa.

Zovuta Zomwe Zingakhalepo

Monga chakudya chilichonse, pali zovuta zina zofunika kuziganizira musanadye halibut.

Mipata ya Mercury

Mercury ndi chitsulo cholemera choopsa chomwe chimapezeka mwachilengedwe m'madzi, mpweya ndi nthaka.

Nsomba zimatha kupezeka pamadzi ochepa chifukwa cha kuipitsidwa kwa madzi. Popita nthawi, chitsulo chimatha kumangirira m'matupi a nsomba.

Nsomba zazikulu ndi zomwe zimakhala ndi moyo wautali nthawi zambiri zimakhala ndi mercury ().

King mackerel, orange roughy, shark, swordfish, tilefish ndi ahi tuna akuwoneka kuti ali pachiwopsezo chachikulu cha kuipitsidwa kwa mercury.

Kwa anthu ambiri, milingo ya mercury yomwe amadya ndikudya nsomba zochuluka ndi nkhono sizovuta kwenikweni.

Zowonjezera, maubwino akudya nsomba zochepa zomwe zili ndi omega-3 fatty acids, monga halibut, zitha kuposa ngozi.

Amayi oyembekezera ndi oyamwitsa ayenera kupewa nsomba zam'madzi ambiri koma osapha konse. Omega-3 fatty acids amathandizira kukula kwa ubongo kwa makanda ndi makanda (,,).

Nsomba za Halibut zimakhala zochepa pamiyeso ya mercury ndipo zimawoneka kuti ndizabwino kudya pang'ono (58).

Purine Zamkatimu

Ma purine amapangidwa mwachilengedwe mthupi lanu ndipo amapezeka muzakudya zina.

Amagawanika kuti apange uric acid, yomwe imathandizira gout ndikupanga miyala ya impso kwa anthu ena. Omwe ali pachiwopsezo cha izi ayenera kuchepetsa kudya kwa purine pazakudya zina (,).

Ngakhale halibut imakhala ndi purines, milingo yake ndiyotsika pang'ono. Chifukwa chake, zimawoneka ngati zotetezeka kwa iwo omwe ali athanzi komanso osakhala pachiwopsezo cha matenda ena a impso ().

Kukhazikika

Kukhazikika kwazinthu zokhudzana ndi kukhazikika ndi nkhawa ndi kuchuluka kwa nsomba zomwe zagwidwa kutchire ().

Njira imodzi yosungira nsomba zakutchire ndikuwonjezera kupezeka kwa nsomba zowetedwa. Izi zapangitsa kuti ulimi wa nsomba, kapena ulimi wa nsomba, ukhale wotchuka kwambiri. Ndi chakudya chomwe chikukula mofulumira kwambiri padziko lonse lapansi (,,).

Malinga ndi Seafood Watch, halibut wamtchire wa Atlantic ali pandandanda wa "pezani" chifukwa cha anthu ochepa. Adalandidwa kwambiri ndipo sakuyembekezeka kudzazanso mpaka 2056 (66).

Pacific halibut imalingaliridwa kuti ndiyabwino kuyidya chifukwa cha njira zokhazikika zophera nsomba zomwe zimakakamizidwa ku Pacific Ocean.

Pali zovuta zina zochepa pakudya halibut, monga ma mercury ndi purine kapena kukhazikika. Komabe, maubwino ake amatha kuposa kuwopsa kwake. Ndi bwino kuyerekezera izi, musanapange chisankho chazokha.

Mfundo Yofunika Kwambiri

Ngakhale ndi ochepa kwambiri mu mercury ndi purines, zakudya za halibut zimaposa nkhawa zomwe zingachitike pachitetezo.

Ndili ndi mapuloteni ambiri, omega-3 fatty acids, selenium ndi michere ina yomwe imapereka maubwino osiyanasiyana azaumoyo.

Kusankha halibut yomwe idakwezedwa m'munda kapena Pacific m'malo mophulika kwambiri kwa Atlantic halibut kungathandizenso chilengedwe.

Kudya halibut kapena ayi mwachiwonekere ndi chisankho chaumwini, koma umboni ukusonyeza kuti ndi nsomba yabwino kudya.