Intlanzi yeHalibut: Isondlo, izibonelelo kunye neenkxalabo

Umxholo

• Zityebi kwiMicronutrients
• Umthombo olungileyo weProtini ekuMgangatho oPhakamileyo
• Inokuba ilungile kwintliziyo yakho
• Inceda ukulwa nokuDumba
• Ukubanjwa kwendalo vs Ukunyuswa kweFama
• Inkxalabo enokwenzeka
• Amanqanaba eMercury
• Umxholo wePurine
• Ukuzinza
• Umgca osezantsi

IHalibut luhlobo lwentlanzi ethe tyaba.

Ngapha koko, iAtlantic halibut yeyona ntlanzi iphambili emhlabeni.

Xa kuziwa ekutyeni iintlanzi, kukho impikiswano enkulu malunga nokuba izibonelelo zezempilo, ezinje nge-omega-3 fatty acids kunye nomxholo obalulekileyo wezondlo, zingaphezulu komngcipheko onokubakho, onjengongcoliseko lwe-mercury kunye nozinzo.

Iindidi zezondlo kwi-halibut zinokukuhambisa.

Eli nqaku livavanya izibonelelo zesondlo kunye nemingcipheko yokutya i-halibut.

Zityebi kwiMicronutrients

IHalibut ngowona mthombo ubalaseleyo we-selenium, umkhondo wezimbiwa kunye nezibonelelo ezininzi zempilo ezifunwa ngumzimba wakho ngesixa esincinci.

Ifayile ephekiweyo enesiqingatha (i-160 yeigram) ye-halibut, esisincomo esinconywayo, inikezela ngaphezulu kwe-100% yeemfuno zakho zemihla ngemihla zokutya (1).

I-Selenium yi-antioxidant enamandla enceda umzimba wakho ukulungisa iiseli ezonakalisiweyo kwaye unokunciphisa ukudumba. Ikwadlala indima ebalulekileyo kwimpilo ye-thyroid (,,, 5).

Ukongeza, i-halibut ngumthombo olungileyo wezinye iintlobo zemicronutrienti ezinegalelo kwimpilo entle, kubandakanya (1):

• Niacin: I-Niacin idlala indima entle kwimpilo yentliziyo kwaye ikwanceda nokuthintela isifo sentliziyo. Inokukhusela ulusu lwakho ekonakaleni kwelanga. Isiqingatha sefayile (i-160 gram) ye-halibut ibonelela nge-57% yeemfuno zakho zokutya (,,).
• Iphosphorus: Eyesibini izimbiwa ezininzi emzimbeni wakho, i-phosphorus inceda ukwakha amathambo, ilawula imetabolism, igcina ukubetha kwentliziyo rhoqo kunye nokunye. Ukuhanjiswa kwe-halibut kubonelela nge-45% yeemfuno zakho zokutya (,,,).
• Magnesium: I-Magnesium iyafuneka ngaphezulu kweempendulo ze-600 emzimbeni wakho, kubandakanya ukwenziwa kweeproteni, iintshukumo zemisipha kunye nokudalwa kwamandla. Ukuhanjiswa kwe-halibut kubonelela nge-42% yeemfuno zakho zokutya ().
• Vitamin B12: I-Vitamin B12 idlala indima ebalulekileyo ekwenziweni kweeseli ezibomvu zegazi kunye nokusebenza kakuhle kwenkqubo ye-neva. Itholakala ngokwemvelo kukutya kwezilwanyana. Isiqingatha sefayile (i-160 gram) ye-halibut ibonelela nge-36% yeemfuno zakho zokutya (,).
• Vitamin B6: Ikwabizwa ngokuba yi-pyridoxine, ivithamin B6 iyabandakanyeka kwiziphumo ezingaphezu kwe-100 emzimbeni wakho. Inenzuzo kwinkqubo ye-nervous central kwaye inokunyusa ukusebenza kwengqondo. IHalibut ibonelela ngama-32% kwiimfuno zakho zokutya (,,).

Isiqingatha sefayile (i-160 gram) ye-halibut inokubonelela ngaphezulu kwesithathu seemfuno zakho zokutya kwiivithamini ezininzi kunye neeminerali, kubandakanya i-selenium, i-niacin, i-phosphorus, i-magnesium kunye neevithamini B12 kunye ne-B6.

Umthombo olungileyo weProtini ekuMgangatho oPhakamileyo

Ukutya okuphekiweyo okupakishwe yi-halibut 42 gram yeprotein esemgangathweni kwaye kunganceda ukuhlangabezana neemfuno zeprotheyini yokutya (1).

Ukungeniswa kwesalathiso seDiary Reference Intake (i-DRI) yeeprotheyini yi-0.36 iigrem ngeponti nganye okanye i-0.8 gram ngekhilogram ubunzima bomzimba. Oku kwanele ukuhlangabezana neemfuno ze-97-98% yabantu abaphilileyo, abahleliyo (19).

Kubalulekile ukuba uqaphele ukuba le mali iyadingeka ukukhusela ukusilela. Inqanaba lomsebenzi wakho, ubunzima bemisipha kunye nemeko yangoku yezempilo inokunyusa iimfuno zakho zeprotein.

Iiprotheyini zenziwe ngee-amino acid, ezichaphazelekayo phantse kuyo yonke inkqubo ye-metabolic emzimbeni wakho.

Ke ngoko, ukufumana iproteni eyaneleyo kubalulekile ngenxa yezizathu ezahlukeneyo. Inokunceda ekwakheni nasekulungiseni izihlunu, ukucinezela ukutya, ukunceda ukunciphisa umzimba nangaphezulu (20,,,).

Iintlanzi kunye nezinye iiproteni zezilwanyana zithathwa njengomgangatho ophezulu, iiprotein ezigqibeleleyo. Oku kuthetha ukuba banikezela ngazo zonke ii-amino acid ezibalulekileyo ezingenako ukuzenzela umzimba wakho.

Iiprotheyini zidlala iindima ezibalulekileyo emzimbeni wakho, kubandakanya ukwakha kunye nokulungisa izihlunu okanye ukuthintela ukutya. IHalibut ngumgangatho ophezulu weprotheni onokuthi ube negalelo kwiimfuno zakho zeproteni zizonke.

Inokuba ilungile kwintliziyo yakho

Isifo sentliziyo sesona sizathu siphambili sokufa kwamadoda nabafazi kwihlabathi liphela ().

IHalibut iqulethe iintlobo zezondlo ezilungele intliziyo yakho, ezinje nge-omega-3 fatty acids, niacin, selenium kunye nemagnesium.

Ngelixa ingekho i-DRI ye-omega-3 fatty acids, isincomo sokuNgena kwabantu abadala (AI) isincomo yi-1.1 kunye ne-1.6 gram yabasetyhini kunye namadoda ngokwahlukeneyo. Isiqingatha sefayile se-halibut sibonelela malunga ne-1.1 yeigram ze-omega-3 fatty acids (1,, 26).

I-Omega-3 fatty acids inezibonelelo ezininzi zempilo yentliziyo (,, 29).

Banokunceda ukunciphisa i-triglycerides, bandise "okuhle" i-HDL cholesterol, bancede ukuthintela amahlwili egazi kunye noxinzelelo lwegazi olusezantsi kwabo banamazinga aphezulu (,,,).

I-Niacin, ekwabizwa ngokuba yi-vitamin B3, inokunceda ukuphucula amanqanaba e-cholesterol kunye ne-triglyceride. (34,).

Ukongeza, umxholo we-selenium ophezulu kwi-halibut unceda ukunciphisa umngcipheko wesifo sentliziyo ngokunciphisa uxinzelelo lwe-oxidative, ukudumba kunye nokwakhiwa kwe-cholesterol "embi" ye-LDL kwimithambo yakho (,).

Okokugqibela, uphononongo lubonisa ukuba ukongeza i-magnesium kwisidlo sakho kunokunceda ukuthoba uxinzelelo lwegazi (,,).

IHalibut ibonelela ngeendlela ezahlukeneyo zezondlo ezinokuphucula impilo yentliziyo yakho kunye nokunceda ukulwa nesifo sentliziyo.

Inceda ukulwa nokuDumba

Ngelixa ukudumba ngamanye amaxesha kunokuba luncedo emzimbeni wakho, ukudumba okungapheliyo kwinqanaba eliphantsi kunokulimaza impilo yakho.

I-selenium ye-Halibut, i-niacin kunye ne-omega-3 imixholo inokunceda ukunciphisa iziphumo ezibi zokudumba okungapheliyo.

Umsebenzi omnye we-halibut une-106% yeemfuno zakho zemihla ngemihla ye-selenium. Le antioxidant inamandla inceda ukunciphisa uxinzelelo lwe-oxidative emzimbeni wakho (1,,).

Izifundo zibonise ukuba ukunyuka kwamanqanaba egazi le-selenium kuyayiphucula impendulo yakho yomzimba, ngelixa ukusilela kunokuchaphazela kakubi iiseli zomzimba kunye nomsebenzi wazo ().

I-Omega-3 fatty acids kunye ne-niacin ikwadlala indima ekunciphiseni ukudumba.I-Niacin iyabandakanyeka ekuveliseni i-histamine, enceda ukukhulisa imithambo yegazi kunye nokuphucula ukuhamba kwegazi (,,).

Ngaphezulu, izifundo zibonise ikhonkco elingqinelanayo phakathi kwe-omega-3 fatty acid intake kunye namanqanaba anciphayo okuvuvukala. Iiasidi ezinamafutha zinokunciphisa iimolekyuli kunye nezinto ezinegalelo kukudumba, ezinje ngee cytokines kunye neeicosanoids (,,,).

I-selenium, i-niacin kunye ne-omega-3 imixholo kwi-halibut inokunceda ukulwa nokudumba okungapheliyo okufaka igalelo kwimpilo enkenenkene.

Ukubanjwa kwendalo vs Ukunyuswa kweFama

Ukusuka kwisondlo ukuya ekuzinzeni nasekungcoleni, zininzi izinto ekufuneka ziqwalaselwe xa kuthelekiswa iintlanzi ezibanjiswe endle kunye neentlanzi eziphakanyiswe kwifama- nganye inezinto ezilungileyo nezingalunganga ().

Ngaphezulu kwama-50% okutya kwaselwandle okuveliswe ngenjongo yokutyiwa ngabantu kukunyuswa kwefama, kwaye iBhanki yeHlabathi iqikelela ukuba eli nani liza kunyuka liye kuma-62% ngowama-2030 (49).

Kwimizamo yokugcina iintlanzi zasendle zingatyiwa, i-Atlantic halibut ifuywa eCanada, eIceland, eNorway nase-UK. Oku kuthetha ukuba iintlanzi zikhuliselwa intengiso kwizibaya ezilawulwayo kumachibi, imilambo, iilwandlekazi okanye amatanki.

Olunye uncedo lwentlanzi ephakanyiswe kwifama kukuba zihlala zingabizi kakhulu kwaye zifumaneka lula kubathengi kuneentlanzi ezibanjiswe endle (,,,).

Icala elisezantsi kukuba bahlala bephakanyiswa kwiimeko ezixineneyo kwaye ngenxa yoko banokubhencwa kwiibhaktheriya ezingaphezulu, i-pesticides kunye ne-parasites. Nangona kunjalo, iifama ezininzi ngoku zikhulisa iintlanzi ngeendlela ezingcono kokusingqongileyo kwaye zikhokelela kwimveliso ekhuselekileyo ukuba ityiwe ngabantu.

Kwelinye icala, iPacific halibut ivela kwindawo yokuloba ephethwe kakuhle kuLwandlekazi lwePasifiki kwaye ibanjisiwe. Oku kuthetha ukuba iintlanzi ziyabanjiswa kwiindawo zazo zendalo kwiminatha kunye nemigibe okanye ngemigca yokuloba.

Iintlanzi ezibanjiswe endle zihlala zicingelwa ukuba zisempilweni ngokungcoliseka okuncinci ngenxa yokutya kwendalo kweentlanzi ezincinci kunye ne-algae kwaye kuba zingadibani kangako neeparasites kunye neebhaktiriya. Nangona kunjalo, ezinye zinokungcoliswa kukutya kwendalo abakutyayo.

Umahluko omncinci wesondlo phakathi kokubanjwa kwendalo kunye ne-halibut ephakanyiswe kwifama akonelanga ukubhengeza ukuba usempilweni kunenye.

Kukho izinto ezilungileyo nezingalunganga kubo bobabini ababanjiweyo basendle kunye ne-halibut ephakanyiswe kwifama. Izizathu zokusingqongileyo kunye nokuzinza, kunye nexabiso kunye nokukhethwa komntu kuchaphazela ukhetho lwabathengi. Ukuthetha ngesondlo, iyantlukwano incinci.

Inkxalabo enokwenzeka

Njengako nakuphi na ukutya, kukho izinto ezinokubangela inkxalabo ngaphambi kokutya i-halibut.

Amanqanaba eMercury

Imercury sisinyithi esinetyhefu enzima efumaneka ngokwemvelo emanzini, emoyeni nasemhlabeni.

Iintlanzi zinokuvezwa kukuxinana okuphantsi kwemekyuri ngenxa yongcoliseko lwamanzi. Ngokuhamba kwexesha, isinyithi sinokwakha kwimizimba yeentlanzi.

Iintlanzi ezinkulu kunye nezo zihlala ixesha elide zihlala zine-mercury ().

I-King mackerel, i-orange roughy, ukrebe, i-swordfish, i-tilefish kunye ne-ahi tuna kubonakala ngathi zinomngcipheko omkhulu wokungcoliseka kwe-mercury.

Uninzi lwabantu, amanqanaba e-mercury asetyenziswa ngokutya izixa ezinconywayo zeentlanzi kunye neentlanzi ayisiyiyo inkxalabo enkulu.

Ngaphezu koko, izibonelelo zokutya izixa ezilinganiselweyo zeentlanzi ezityebile kwi-omega-3 fatty acids, njenge-halibut, zinokuba ngaphezulu komngcipheko.

Oomama abakhulelweyo nabancancisayo kufuneka bayiphephe intlanzi ephezulu ye-mercury kodwa hayi iintlanzi ngokupheleleyo. I-Omega-3 fatty acids inceda ukukhula kwengqondo kwimveku kunye neentsana (,,).

Intlanzi yeHalibut ihlala iphantsi ukuya kumodareyitha kumxholo we-mercury kwaye ithathwa njengekhuselekileyo ukuba ingatya kwimilinganiselo ephakathi (58).

Umxholo wePurine

Iipurines ziveliswa ngokwendalo emzimbeni wakho kwaye zifumaneka kukutya okuthile.

Bayaphula benze i-uric acid, enokuthi ibenegalelo ekuthini igawuni iphuhlise amatye ezintso kwabanye abantu. Abo basemngciphekweni wale miqathango kufuneka banciphise ukutya kwabo i-purine kukutya okuthile (,).

Nangona i-halibut iqulethe i-purines, amanqanaba ayo asezantsi ukuya kumodareyitha. Ke ngoko, ithathwa njengekhuselekileyo kwabo basempilweni kwaye abakho semngciphekweni wezifo ezithile zezintso ().

Ukuzinza

Ukugcinwa kozinzo yinkxalabo kunye nokunyuka kweemfuno zentlanzi ebanjiswe endle ().

Enye indlela yokugcina iintlanzi zasendle kukwandisa ukufumaneka kweentlanzi ezifama. Oku kuye kwenza ukuba ulwandle, okanye ukufuya iintlanzi, kuthandwe ngakumbi. Yeyona mveliso yokutya ikhula ngokukhawuleza kwihlabathi (,,).

Ngokwe-Seafood Watch, i-halibut yasendle yeAtlantic ikuluhlu "lokuthintela" ngenxa yabemi bayo abaphantsi. Kugqityiwe kwaye akulindelwanga ukuba kuphindwe kwenziwe kwakhona kude kube yi-2056 (66).

IPacific halibut kucingelwa ukuba ikhuselekile ukuba ingadliwa ngenxa yeendlela ezizinzileyo zokuloba ezinyanzeliswa kuLwandlekazi lwePasifiki.

Kukho izinto ezisezantsi zokumodareyitha zokutya i-halibut, ezinje ngamanqanaba e-mercury kunye ne-purine okanye uzinzo. Nangona kunjalo, izibonelelo zinokudlula umngcipheko. Kungcono ukuthelekisa iinyani, ngaphambi kokwenza isigqibo sobuqu.

Umgca osezantsi

Nangona iphantsi ukumodareyitha kwi-mercury kunye ne-purines, izibonelelo zesondlo se-halibut zingaphezulu kokukhathazeka okunokubakho kwezokhuseleko.

Ityebile ngeprotein, omega-3 fatty acids, selenium kunye nezinye izakha mzimba ezibonelela ngezibonelelo zezempilo ezahlukeneyo.

Ukukhetha i-halibut ephakanyiswe kwifama okanye yePacific endaweni ye-Atlantic halibut engaphezulu kunokunceda okusingqongileyo.

Ukutya i-halibut okanye hayi ngokucacileyo kukuzikhethela, kodwa ubungqina bubonisa ukuba yintlanzi ekhuselekileyo yokutya.