Nsomba ya Tilapia: Ubwino ndi Kuopsa kwake

Zamkati

• Kodi Tilapia ndi chiyani?
• Ndi Gwero Labwino Kwambiri La Mapuloteni ndi michere
• Omega-6 yake mpaka Omega-3 Ratio Itha Kuyambitsa Kutupa
• Malipoti a Zochita Zaulimi Zokhudza
• Tilapia Nthawi zambiri Amadyetsa Zinyama Zanyama
• Tilapia Itha Kuwonongeka Ndi Mankhwala Oopsa
• Njira Yotetezeka Kudya Tilapia ndi Njira Zina Zabwino
• Mfundo Yofunika Kwambiri

Tilapia ndi nsomba yotsika mtengo, yonunkhira pang'ono. Ndi mtundu wachinayi wa nsomba zomwe amadya kwambiri ku United States.

Anthu ambiri amakonda tilapia chifukwa ndi yotsika mtengo ndipo siyimva kukoma kwambiri.

Komabe, kafukufuku wasayansi awonetsa nkhawa pazokhudza mafuta a tilapia. Malipoti angapo amakhalanso ndi mafunso okhudzana ndiulimi wa tilapia.

Zotsatira zake, anthu ambiri amati muyenera kupewa nsomba iyi kwathunthu ndipo itha kuwononga thanzi lanu.

Nkhaniyi ikuwunika umboni ndikuwunika maubwino ndi kuopsa kodya tilapia.

Kodi Tilapia ndi chiyani?

Dzinalo tilapia kwenikweni limatanthauza mitundu ingapo ya nsomba zambiri zamadzi amchere zomwe zimakhala za banja la cichlid.

Ngakhale kuti tilapia zakutchire zimapezeka ku Africa, nsomba zakhala zikudziwika padziko lonse lapansi ndipo tsopano zimalimidwa m'maiko oposa 135 (1).

Ndi nsomba yabwino kwambiri yodyera chifukwa ilibe vuto lodzaza ndi anthu, imakula mwachangu ndikudya zakudya zamasamba zotsika mtengo. Makhalidwewa amatanthauzira kukhala chinthu chotchipa poyerekeza ndi mitundu ina ya nsomba.

Ubwino ndi kuopsa kwa tilapia zimadalira kwambiri kusiyana kwa ulimi, womwe umasiyana malinga ndi malo.

China ndiye dziko lalikulu kwambiri lopanga tilapia. Amapanga matriki opitilira 1.6 miliyoni pachaka ndipo amapereka zambiri zotumiza ku United States za tilapia (2).

Chidule: Tilapia ndi dzina la mitundu yambiri ya nsomba zamadzi. Ngakhale idalima padziko lonse lapansi, China ndi yomwe imapanga nsomba zazikulu kwambiri.

Ndi Gwero Labwino Kwambiri La Mapuloteni ndi michere

Tilapia ndi gwero lokongola la mapuloteni. Mu ma ounike 3.5 (magalamu 100), imanyamula magalamu 26 a mapuloteni ndi ma calories 128 okha (3).

Chochititsa chidwi kwambiri ndi kuchuluka kwa mavitamini ndi mchere mu nsombayi. Tilapia ndi wolemera mu niacin, vitamini B12, phosphorous, selenium ndi potaziyamu.

Kutumiza kwa 3.5-ounce kuli ndi izi (3):

• Ma calories: 128
• Ma carbs: 0 magalamu
• Mapuloteni: 26 magalamu
• Mafuta: 3 magalamu
• Niacin: 24% ya RDI
• Vitamini B12: 31% ya RDI
• Phosphorus: 20% ya RDI
• Selenium: 78% ya RDI
• Potaziyamu: 20% ya RDI

Tilapia ndiwonso mafuta opatsa mphamvu, okhala ndi magalamu atatu okha a mafuta potumikira.

Komabe, mafuta amtundu wa nsombazi amathandizira kuipitsa mbiri yake. Gawo lotsatirali likufotokozanso za mafuta a tilapia.

Chidule: Tilapia ndi gwero lopanda mafuta lomwe limadzaza mavitamini ndi michere yambiri.

Omega-6 yake mpaka Omega-3 Ratio Itha Kuyambitsa Kutupa

Nsomba zimawonedwa ngati zakudya zabwino kwambiri padziko lonse lapansi.

Chimodzi mwazifukwa zazikulu izi ndikuti nsomba monga saumoni, nsomba za m'nyanja, albacore tuna ndi sardine zimakhala ndi omega-3 fatty acids ambiri. M'malo mwake, nsomba yakutchire yomwe ili ndi nyama zakutchire imakhala ndi 2,500 mg ya omega-3s pa 3.5-ounce (100 gramu) yotumikira (4).

Omega-3 fatty acids ndi mafuta athanzi omwe amachepetsa kutupa ndi magazi triglycerides. Amayanjananso ndi kuchepa kwa matenda amtima (,,).

Nkhani yoyipa ya tilapia ndikuti imangokhala ndi 240 mg ya omega-3 fatty acids pakudya - omega-3 wocheperako kakhumi kuposa nsomba zamtchire (3).

Ngati izi sizinali zoyipa mokwanira, tilapia imakhala ndi omega-6 fatty acids ambiri kuposa omega-3.

Omega-6 fatty acids amakhala ovuta kwambiri koma ambiri amawoneka kuti alibe thanzi kuposa omega-3s. Anthu ena amakhulupirira kuti omega-6 fatty acids amatha kukhala owopsa ndikuwonjezera kutupa ngati adya mopitilira muyeso ().

Kuchuluka kwa omega-6 mpaka omega-3 mu zakudya nthawi zambiri kumakhala pafupi ndi 1: 1 momwe zingathere. Kudya nsomba zokhala ndi omega-3 ngati saumoni kumakuthandizani kuti mukwaniritse cholingachi, pomwe tilapia siyithandiza kwambiri ().

M'malo mwake, akatswiri angapo akuchenjeza za kudya tilapia ngati mukuyesetsa kuti muchepetse matenda opatsirana ngati matenda amtima ().

Chidule: Tilapia imakhala ndi omega-3 yocheperako kuposa nsomba zina monga saumoni. Kuchuluka kwake kwa omega-6 mpaka omega-3 ndikokwera kuposa nsomba zina ndipo kumatha kuyambitsa kutupa mthupi.

Malipoti a Zochita Zaulimi Zokhudza

Pamene kufunikira kwa tilapia kukupitilira kukula, ulimi wa tilapia umapereka njira yotsika mtengo yopangira zinthu zotsika mtengo kwa ogula.

Komabe, malipoti angapo pazaka 10 zapitazi awulula zina zokhudzana ndiulimi wa tilapia, makamaka kuchokera kumafamu omwe amakhala ku China.

Tilapia Nthawi zambiri Amadyetsa Zinyama Zanyama

Lipoti lina lochokera ku United States Food and Drug Administration (FDA) lidawulula kuti ndizofala kuti nsomba zowetedwa ku China zizidyetsedwa ndowe zochokera ku ziweto (11).

Ngakhale mchitidwewu umachepetsa mitengo yopanga, mabakiteriya amakonda Salmonella yomwe imapezeka mu zinyalala za nyama zitha kuipitsa madzi ndikuwonjezera chiopsezo cha matenda obwera chifukwa cha chakudya.

Kugwiritsira ntchito ndowe za nyama monga chakudya sikunkagwirizana mwachindunji ndi nsomba iliyonse yapadera mu lipotilo. Komabe, pafupifupi 73% ya tilapia yomwe imatumizidwa ku United States imachokera ku China, komwe izi ndizofala kwambiri (12).

Tilapia Itha Kuwonongeka Ndi Mankhwala Oopsa

Nkhani ina inanena kuti a FDA adakana kutumiza nsomba zoposa 800 kuchokera ku China kuyambira 2007–2012, kuphatikiza 187 yotumiza tilapia.

Idatchula kuti nsomba sizinakwaniritse chitetezo, popeza zidadetsedwa ndi mankhwala omwe atha kukhala owopsa, kuphatikiza "zotsalira zamankhwala azowona zanyama ndi zowonjezera zosatetezeka" (11).

Seafood Watch ya Monterey Bay Aquarium inanenanso kuti mankhwala angapo odziwika kuti amayambitsa khansa ndi zina zowopsa anali akugwiritsidwabe ntchito muulimi waku China wa tilapia ngakhale kuti ena mwa iwo anali oletsedwa kwazaka zopitilira khumi (13).

Chidule: Malipoti angapo awulula kwambiri za machitidwe akuulimi waku China wa tilapia, kuphatikiza kugwiritsa ntchito ndowe ngati chakudya komanso kugwiritsa ntchito mankhwala oletsedwa.

Njira Yotetezeka Kudya Tilapia ndi Njira Zina Zabwino

Chifukwa cha kulima komwe kumakhudza tilapia ku China, ndibwino kupewa tilapia kuchokera ku China ndikuyang'ana tilapia kuchokera kumadera ena adziko lapansi.

Pogula tilapia wolimidwa, malo abwino kwambiri ndi nsomba zochokera ku United States, Canada, Netherlands, Ecuador kapena Peru (14).

Mwachidziwikire, tilapia yomwe imagwidwa mwamtchire ndi yabwino kwambiri kuposa nsomba zowetedwa. Koma tilapia yakutchire ndi yovuta kupeza. Mitundu yambiri ya tilapia yomwe imapezeka kwa ogula imalimidwa.

Kapenanso, mitundu ina ya nsomba imatha kukhala yathanzi komanso yotetezeka. Nsomba ngati saumoni, trout ndi hering'i zimakhala ndi omega-3 fatty acids ambiri potumikira kuposa tilapia.

Kuphatikiza apo, nsomba izi ndizosavuta kuzipeza, zomwe zingathandize kupewa mankhwala ena oletsedwa omwe amagwiritsidwa ntchito muulimi wina wa tilapia.

Chidule: Ngati mukudya tilapia, ndibwino kuti muchepetse kuchuluka kwa nsomba zomwe zimadyetsedwa ku China. Komabe, nsomba monga saumoni ndi nsomba zam'madzi ndizokwera kwambiri mu omega-3s ndipo zitha kukhala njira zabwino.

Mfundo Yofunika Kwambiri

Tilapia ndi nsomba yotsika mtengo, yomwe anthu amadya kwambiri yomwe imalimidwa padziko lonse lapansi.

Ndi gwero lopanda mafuta lomwe limakhalanso ndi mavitamini ndi michere yambiri, monga selenium, vitamini B12, niacin ndi potaziyamu.

Komabe, pali zifukwa zingapo zomwe mungafunire kupewa kapena kuchepetsa tilapia.

Kuphatikiza apo, pakhala pali malipoti oti amagwiritsa ntchito ndowe za nyama ngati chakudya komanso kugwiritsa ntchito mankhwala oletsedwa m'minda ya tilapia ku China. Chifukwa cha izi, ngati mungasankhe kudya tilapia, ndibwino kupewa nsomba ku China.

Kapenanso, kusankha nsomba zokhala ndi omega-3 fatty acids monga nsomba zamtchire kapena nsomba zamtchire kumatha kukhala kusankha kwabwino m'nyanja.