Nsomba za Swai: Kodi Muyenera Kudya Kapena Kupewa?

Zamkati

• Swai ndi chiyani ndipo zimachokera kuti?
• Mtengo wa Zakudya
• Zodandaula Za Kulima Nsomba kwa Swai
• Maantibayotiki Amagwiritsidwa Ntchito Kwambiri Popanga
• Mutha Kukhala Mukudya Swai Mosadziwa
• Njira Zanzeru ku Swai ndi Njira Zina Zabwino
• Mfundo Yofunika Kwambiri

Nsomba za Swai ndizotsika mtengo komanso zosangalatsa.

Imatumizidwa kuchokera ku Vietnam ndipo yakhala ikupezeka kwambiri komanso yotchuka ku US pazaka makumi angapo zapitazi.

Komabe, anthu ambiri omwe amadya swai mwina sangadziwe zovuta zomwe zimakhudzana ndikupanga kwake m'minda yamafuta yodzaza.

Nkhaniyi imakupatsirani zowona za nsomba za swai, kukuthandizani kusankha ngati muyenera kudya kapena kupewa.

Swai ndi chiyani ndipo zimachokera kuti?

Swai ndi nsomba yoyera yoyera, yonyowa yomwe imakhala yolimba komanso yosalowerera ndale. Chifukwa chake, zimangotengera kukoma kwa zosakaniza zina ().

Malinga ndi US National Oceanic and Atmospheric Administration (NOAA), swai ndi nsomba yachisanu ndi chimodzi yotchuka kwambiri mdzikolo (2).

Ndi kwawo ku Mtsinje wa Mekong ku Asia. Komabe, swai yomwe imapezeka kwa ogula imapangidwa kwambiri m'mafamu a nsomba ku Vietnam ().

M'malo mwake, kupanga swai ku Mekong Delta ku Vietnam ndi imodzi mwazida zazikulu kwambiri zodyetsera nsomba padziko lonse lapansi (3).

M'mbuyomu, swai yolowetsedwa ku US inkatchedwa nsomba zaku Asia. Mu 2003, US Food and Drug Administration (FDA) idakhazikitsa lamulo loti ndi nsomba zokha mu Ictaluridae banja, zomwe zimaphatikizapo nsomba zaku America koma osati swai, itha kulembedwa kapena kulengezedwa ngati mphamba (4).

Swai ndi wochokera kubanja losiyana koma lotchedwa banja Pangasiidae, ndipo dzina lasayansi la iyo ndi Pangasius hypophthalmus.

Mayina ena a swai ndi mitundu yofananira ndi panga, pangasius, sutchi, cream dory, milozo catfish, Vietnamese catfish, tra, basa ndipo - ngakhale si shark - iridescent shark ndi Siamese shark.

Swai ndi nsomba yoyera, yopanda utoto, yomwe imatumizidwa kuchokera kumafamu aku Vietnamese. Poyamba inkatchedwa kuti catfish yaku Asia, malamulo aku US salolanso kugwiritsa ntchito dzinali. American catfish ndi ochokera kubanja losiyana ndi swai, koma ndi abale.

Mtengo wa Zakudya

Kudya nsomba nthawi zambiri kumalimbikitsidwa chifukwa kumapereka mapuloteni owonda komanso mafuta omega-3 athanzi.

Mapuloteni a swai amakhala pafupifupi poyerekeza ndi nsomba zodziwika bwino, koma amapereka mafuta ochepa omega-3 (,).

4-ounce (113-gramu) yotumizira swai wosaphika ili ndi (,,, 8):

• Ma calories: 70
• Mapuloteni: Magalamu 15
• Mafuta: 1.5 magalamu
• Mafuta a Omega-3: 11 mg
• Cholesterol: 45 magalamu
• Ma carbs: 0 magalamu
• Sodiamu: 350 mg wa
• Niacin: 14% ya Reference Daily Intake (RDI)
• Vitamini B12: 19% ya RDI
• Selenium: 26% ya RDI

Poyerekeza, kutumikiridwa komweku kwa mapaketi a saumoni mapaketi 24 magalamu a protein ndi 1,200-2,400 mg ya omega-3 mafuta, pomwe American catfish ili ndi 15 magalamu a protein ndi 100-250 mg wa omega-3 fat in 4 ounces (113 gramu) ( 9, 10,).

Sodium wa swai akhoza kukhala wocheperako kapena wotsika kuposa momwe tawonetsera pamwambapa kutengera kuchuluka kwa sodium tripolyphosphate, yowonjezera kuti isunge chinyezi, imagwiritsidwa ntchito pokonza ().

Swai ndi gwero labwino kwambiri la selenium komanso gwero labwino la niacin ndi vitamini B12. Komabe, kuchuluka kumatha kusiyanasiyana kutengera zomwe nsomba zimadyetsedwa (, 8).

Swai alibe zakudya zopatsa thanzi makamaka. Amadyetsedwa chimanga cha mpunga, soya, canola ndi nsomba kuchokera kuzinthu zina. Zogulitsa za soya ndi canola nthawi zambiri zimasinthidwa, zomwe zimayambitsa mikangano (, 3,).

Swai amakhala ndi thanzi labwino, amapereka mapuloteni ambiri koma mafuta ochepa a omega-3. Mavitamini ake amchere ndi selenium, niacin ndi vitamini B12. Kugwiritsa ntchito zowonjezera kuti swai linyontho kumawonjezera sodium.

Zodandaula Za Kulima Nsomba kwa Swai

Mphamvu yamafamu a nsomba za swai pachilengedwe ndizofunika kwambiri ().

Pulogalamu ya Monterey Bay Aquarium’s Seafood Watch imatchula swai ngati nsomba zomwe ziyenera kupewedwa, chifukwa minda ina ya swai imapanga zinyalala zomwe zimaponyedwa mosaloledwa mumitsinje (3).

Kutaya madzi oyipa molakwika kumakhudza makamaka chifukwa minda ya swai imagwiritsa ntchito mankhwala ambiri, kuphatikiza mankhwala ophera tizilombo, mankhwala ophera tiziromboti ndi maantibayotiki.

Kuwonongeka kwa Mercury ndi lingaliro lina. Kafukufuku wina apeza mulingo wovomerezeka wa mercury ku swai wochokera ku Vietnam ndi madera ena akumwera chakum'mawa ndi kumwera kwa Asia (,,).

Komabe, kafukufuku wina wasonyeza milingo ya mercury mu swai yomwe ili pamwamba pa malire a World Health Organisation mu 50% ya zitsanzo zoyesedwa ().

Zovuta izi zikuwonetsa kufunikira kwakukhala ndi madzi abwino m'minda yamafuta a swai ndikuwunika koyenera kwa nsomba mukamatumiza kunja.

Pulogalamu ya Monterey Bay Aquarium's Seafood Watch imalangiza kupewa swai chifukwa mankhwala ambiri amagwiritsidwa ntchito m'mafamu a nsomba ndipo amatha kuipitsa madzi apafupi. Zina, koma osati zonse, zikusonyeza kuti swai atha kukhala ndi milingo yayikulu ya mercury.

Maantibayotiki Amagwiritsidwa Ntchito Kwambiri Popanga

Swai ndi nsomba zina zikamalimidwa m'minda yodzaza nsomba, chiopsezo cha matenda opatsirana mwa nsombazo chimakula.

Pakafukufuku umodzi, 70-80% ya zitsanzo za swai zomwe zidatumizidwa ku Poland, Germany ndi Ukraine zidadetsedwa Vibrio bacteria, tizilombo toyambitsa matenda tomwe timakonda kudya zipolopolo za nkhono mwa anthu ().

Pofuna kuthana ndi matenda a bakiteriya, swai nthawi zambiri amapatsidwa maantibayotiki ndi mankhwala ena. Komabe, pali zovuta zina. Zotsalira za maantibayotiki zimatsalira mu nsomba, ndipo mankhwalawo amatha kulowa m'madzi oyandikira (18).

Pakafukufuku wazakudya zam'madzi zomwe zatumizidwa kunja, swai ndi nsomba zina zaku Asia nthawi zambiri zimapitilira malire a zotsalira za mankhwala. Vietnam inali ndi ziwombankhanga zambiri zotsalira mankhwala pakati pa mayiko omwe amatumiza nsomba ().

M'malo mwake, mapaundi a 84,000 a nsomba zowumitsidwa zochokera ku Vietnam ndikugawidwa ku US adakumbukiridwa chifukwa cholephera kukwaniritsa zomwe US ​​amafuna kuti ayese nsomba zotsalira zamankhwala ndi zonyansa zina (20).

Kuphatikiza apo, ngakhale nsomba zikawunikidwa moyenerera ndipo maantibayotiki ndi zotsalira zina zamankhwala sizitsatira malamulo, kugwiritsa ntchito kwawo pafupipafupi kumalimbikitsa kulimbana ndi mabakiteriya ku mankhwalawa (18).

Maantibayotiki omwewo amagwiritsidwa ntchito kuchiza matenda opatsirana. Ngati atagwiritsidwa ntchito mopitirira muyeso ndipo mabakiteriya amalimbana nawo, amatha kusiya anthu opanda chithandizo chokwanira cha matenda ena (18, 21).

Maantibayotiki amagwiritsidwa ntchito kwambiri kuthana ndi matenda m'mafamu a nsomba za swai. Kugwiritsa ntchito maantibayotiki mopitirira muyeso kumawonjezera mwayi woti mabakiteriya azitsutsana nawo, zomwe zingachepetse mphamvu ya mankhwala mwa anthu.

Mutha Kukhala Mukudya Swai Mosadziwa

Mutha kuyitanitsa swai m'malesitilanti osadziwa ngakhale pang'ono.

Pakafukufuku wa Oceana, bungwe lapadziko lonse lapansi loteteza ndi kuteteza nyanja, swai anali amodzi mwamitundu itatu ya nsomba zomwe zimaloledwa m'malo mwa nsomba zodula.

M'malo mwake, swai idagulitsidwa ngati mitundu 18 ya nsomba - yomwe imadziwika kuti chimbudzi, gulu kapena 22 (22).

Kulemba zilembo zotere kumatha kuchitika m'malesitilanti, m'masitolo akuluakulu komanso m'malo opangira nsomba. Nthawi zina kulembedwa molakwika kumeneku ndi chinyengo chadala chifukwa swai ndiotsika mtengo. Nthawi zina zimakhala mwangozi.

Zakudya zam'madzi nthawi zambiri zimayenda mtunda wautali kuchokera pomwe zidagulidwira komwe mumagula, zomwe zimapangitsa kuti zikhale zovuta kudziwa komwe zidachokera.

Mwachitsanzo, palibe njira yosavuta kwa eni malo odyera kuti aone ngati bokosi la nsomba zomwe anagula ndi zomwe akuti ndi.

Komanso, ngati mtundu wina wa nsomba sunazindikiridwe, monga ngati mukuitanitsa sangweji ya nsomba pamalo odyera omwe sanena mtundu wa nsomba, itha kukhala swai.

Pakafukufuku wazakudya zansomba zomwe zidaperekedwa m'malesitilanti 37 mumzinda wakumwera chakum'mawa kwa US, pafupifupi 67% ya mbale zomwe zidangotchulidwa kuti "nsomba" pamenyu anali swai (23).

Swai nthawi zina amatchulidwa mwadala kapena mwangozi ngati mtundu wina wa nsomba, monga nsomba, gulu kapena yekhayo. Kuphatikiza apo, malo odyera sangazindikire mtundu wa nsomba muzakudya zina, chifukwa chake pamakhala mwayi woti mudye swai, ngakhale simukudziwa.

Njira Zanzeru ku Swai ndi Njira Zina Zabwino

Ngati mumakonda swai, gulani malonda omwe ali ndi certification ya eco kuchokera pagulu lodziyimira pawokha, monga Aquaculture Stewardship Council. Zoterezi zimaphatikizapo chizindikiro cha bungwe lovomerezeka paphukusi.

Chizindikiritso chikuwonetsa kuyesayesa kochepetsa zonyansa zomwe zingathandize pakusintha kwanyengo ndikuwononga madzi ().

Kuonjezera apo, musadye swai yaiwisi kapena yosaphika. Ikani nsomba kutentha kwapakati pa 145 ℉ (62.8 ℃) kuti muwononge mabakiteriya omwe angakhale oopsa, monga Vibrio.

Ngati mungasankhe kupititsa swai, pali njira zabwino zambiri. Za nsomba zoyera, taganizirani nsomba zansomba zaku US zakutchire, Pacific cod (zochokera ku US ndi Canada), haddock, sole kapena flounder, pakati pa ena (25).

Kwa nsomba zodzaza ndi omega-3s, zina mwazabwino zomwe mungakhale nazo zomwe mulibe mercury ndi nsomba zamtchire, sardine, hering'i, anchovies, Pacific oyster ndi nsomba zamadzi ().

Pomaliza, idyani nsomba zamitundumitundu m'malo mofanana nthawi zonse. Izi zimathandiza kuchepetsa mavuto omwe angabwere chifukwa chodziwitsidwa kwambiri ndi zoopsa za mtundu umodzi wa nsomba.

Ngati mumadya swai, sankhani mtundu wokhala ndi chidindo cha eco-certification, monga ku Aquaculture Stewardship Council, ndikuphika bwino kuti muphe Vibrio ndi mabakiteriya ena owopsa. Njira zathanzi swai ndi monga haddock, sole, salimoni ndi ena ambiri.

Mfundo Yofunika Kwambiri

Nsomba za Swai zili ndi thanzi labwino ndipo zimatha kupewa.

Amatumizidwa kuchokera ku minda yodzaza nsomba komwe mankhwala ndi maantibayotiki amagwiritsidwa ntchito mopitilira muyeso, kuyambitsa kuwonongeka kwa madzi ndi mavuto azaumoyo.

Nthawi zina amalembedwa molakwika ndikugulitsidwa ngati nsomba zamtengo wapatali. Ngati mudya, sankhani chikwangwani chokhala ndi satifiketi ya eco.

Nthawi zambiri, ndi bwino kudya mitundu yosiyanasiyana ya nsomba. Njira zathanzi swai ndi monga haddock, sole, salimoni ndi ena ambiri.