Intlanzi yeSwai: Ngaba uyayitya okanye uyiphephe?

Umxholo

• Yintoni uSwai kwaye ivelaphi?
• Ixabiso lesondlo
• Ukuxhalaba malunga nokuLima iintlanzi eSwai
• Amayeza okubulala iintsholongwane asetyenziswa kakhulu ngexesha lokuvelisa
• Unokuba utya uSwai ngokungazi
• Indlela eyiyo yokuSwai kunye nezinye iindlela ezingcono
• Umgca osezantsi

Intlanzi yeSwai iyafikeleleka kwaye iyonwabisa.

Ngokuqhelekileyo ingeniswa esuka eVietnam kwaye sele ifumaneka ngokubanzi kwaye ithandwa e-US kule minyaka ingamashumi idlulileyo.

Nangona kunjalo, abantu abaninzi abatya i-swai banokungazi malunga neenkxalabo ezijikeleze imveliso yayo kwiifama zeentlanzi ezixineneyo.

Eli nqaku likunika iinyani malunga ne-swai fish, ikunceda uthathe isigqibo sokuba uyatya okanye uyakuphepha.

Yintoni uSwai kwaye ivelaphi?

I-Swai yintlanzi emhlophe emhlophe, efumileyo enobungqingqwa obuqinileyo kunye nencasa engathathi hlangothi. Ke ngoko, ithatha ngokulula incasa yezinye izithako ().

Ngokwe-US National Oceanic and Atmospheric Administration (NOAA), i-swai ikwindawo yesithandathu kwezona ntlanzi zidumileyo elizweni (2).

Yinzalelwane yoMlambo iMekong waseAsia. Nangona kunjalo, iswai efumanekayo kubathengi ixhaphake kakhulu kwiifama zentlanzi eVietnam ().

Ngapha koko, imveliso yeswai kwiMekong Delta yaseVietnam yenye yezona mveliso zamashishini amakhulu okuloba iintlanzi emhlabeni wonke (3).

Ngaphambili, i-swai engeniswe e-US yayibizwa ngokuba yi-Asia catfish. Ngo-2003, i-US Food and Drug Administration (i-FDA) yapasisa umthetho wokuloba kuphela Ictaluridae usapho, Okubandakanya i-American catfish kodwa hayi i-swai, ingabhalwa okanye ibhengezwe njenge catfish (4).

USwai uvela kusapho olwahlukileyo kodwa olunxulumene noko IPangasiidae, kunye negama layo lenzululwazi IPangasius hypophthalmus.

Amanye amagama e-swai kunye neentlobo ezifanayo yi-panga, pangasius, sutchi, cream dory, striped catfish, Vietnamese catfish, tra, basa kwaye-nangona ayingookrebe-i-shark-shark kunye ne-Siamese shark.

I-Swai yintlanzi emhlophe emhlophe, engathathi hlangothi engeniswa ngaphakathi kwiifama zentlanzi zaseVietnam. Yakubizwa ngokuba yicatfish yaseAsia, imithetho yaseMelika ayisavumeli eli gama lisetyenziswe. I-American catfish isuka kusapho olwahlukileyo kune-swai, kodwa zinxulumene.

Ixabiso lesondlo

Ukutya iintlanzi kukhuthazwa ngokubanzi njengoko kubonelela ngeprotein engondlekanga kunye ne-omega-3 fat.

Umxholo weprotein yeswai umndilili xa kuthelekiswa nezinye iintlanzi eziqhelekileyo, kodwa unika i-omega-3 fat (encinci) encinci (,).

I-ounce enye (i-113-gram) yokukhonza iswai engaphekwanga iqulethe (,,, 8):

• Iikhalori: 70
• Iprotheni: Iigrama ezili-15
• Amafutha: 1.5 iigrem
• Amafutha e-Omega-3: 11 mg
• Icholesterol: Iigrama ezingama-45
• IiCarbs: 0 iigramu
• Isodium: 350 mg
• Niacin: I-14% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Vitamin B12: I-19% ye-RDI
• Selenium: Iipesenti ezingama-26 ze-RDI

Ukuthelekisa, ukuhanjiswa okufanayo kweepasoni zesalmon ezingama-24 zeeprotheyini kunye ne-1,200-2,400 mg ye-omega-3 fat, ngelixa i-American catfish ine-15 yeeprotheyini kunye ne-100-250 mg ye-omega-3 fat kwi-4 ounces (113 gram) ( 9, 10,).

Isodiyamu kwi-swai inokuba phezulu okanye iphantsi kunokuba iboniswe ngentla ngokusekwe kubungakanani be-sodium tripolyphosphate, isongezo sokugcina ukufuma, isetyenziswa ngexesha lokulungiswa ().

ISwai ngowona mthombo ubalaseleyo we-selenium kunye nomthombo olungileyo we-niacin kunye nevithamini B12. Nangona kunjalo, iimali ziyahluka ngokusekwe kwintlanzi eyondliwayo (, 8).

USwai akanazo izidlo ezisempilweni ngokukodwa. Ngokuqhelekileyo batyiswa i-rice bran, i-soy, i-canola kunye neentlanzi ngeemveliso. Iimveliso zesoya kunye neecanola ziqhele ukuguqulwa kwemfuza, nto leyo ephikisayo (, 3,).

I-Swai imodareyitha ngokwexabiso lesondlo, inikezela ngesixa esifanelekileyo seprotein kodwa incinci kakhulu i-omega-3 fat. Eyona nto iphambili kuyo ivithamini kunye nezimbiwa yi-selenium, niacin kunye nevithamini B12. Ukusetyenziswa kwesongezelelo ukugcina i-swai efumileyo inyusa umxholo wayo we-sodium.

Ukuxhalaba malunga nokuLima iintlanzi eSwai

Iziphumo zeefama zeentlanzi ze-swai kwindalo ephilayo yinkxalabo enkulu ().

Inkqubo yeMonterey Bay Aquarium’s Seafood Watch Watch idwelisa iswai njengentlanzi ekufanele ukuba ithintelwe, njengoko ezinye iifama zeentlanzi ze-swai zivelisa iimveliso zenkunkuma eziphoswa ngokungekho mthethweni emilanjeni (3).

Ukulahlwa ngendlela engafanelekanga kwamanzi amdaka kubhekisa ikakhulu kuba iifama zentlanzi ye-swai zisebenzisa ii-arhente zeekhemikhali ezininzi, kubandakanya izibulala-zintsholongwane, iziyobisi ezichasayo kunye nezibulala ntsholongwane.

Ungcoliseko lweMercury lolunye uqwalaselo. Olunye uphononongo lufumene amanqanaba amkelekileyo e-mercury kwiswai evela eVietnam nakwezinye iindawo ezikumazantsi mpuma nakumazantsi eAsia (,,).

Nangona kunjalo, olunye uphando lubonise amanqanaba e-mercury kwi-swai angaphezulu komda ocetyiswayo we-World Health Organisation kwi-50% yeesampulu ezivavanyiweyo ().

Le mingeni iphakamisa isidingo samanzi angcono kumafama e-swai kunye nokulawulwa komgangatho wentlanzi okungcono ngexesha lenkqubo yokungenisa elizweni.

Inkqubo yeMonterey Bay Aquarium's Seafood Watch icebisa ngokuphepha i-swai kuba uninzi lweearhente zemichiza zisetyenziswa kwiifama zentlanzi kwaye zinokungcolisa amanzi akufuphi. Ezinye, kodwa ayizizo zonke, uhlalutyo lubonisa ukuba i-swai inokuba namanqanaba aphezulu e-mercury.

Amayeza okubulala iintsholongwane asetyenziswa kakhulu ngexesha lokuvelisa

Xa i-swai kunye nezinye iintlanzi zikhuliswa kwiifama zeentlanzi ezixineneyo, umngcipheko wezifo ezosulelayo kwiintlanzi uyanda.

Kwisifundo esinye, i-70-80% yeesampulu ze-swai ezithunyelwa ngaphandle ePoland, eJamani nase-Ukraine zangcoliseka Vibrio Iibhaktheriya, intsholongwane ebandakanyeka ikakhulu kwi-shellfish yokutya ityhefu ebantwini ().

Ukulwa nosulelo lwebacteria, i-swai ihlala inikwa ii-antibiotics kunye nezinye iziyobisi. Nangona kunjalo, kukho iingxaki. Intsalela yezibulala-ntsholongwane inokuhlala entlanzini, kwaye amachiza anokungena kwiindlela ezikufuphi zamanzi (18).

Kuphononongo lokutya kwaselwandle okungenisiwe, i-swai kunye nezinye izinto zokutya zaselwandle zase-Asia zihlala zigqitha kwimida yentsalela yeziyobisi. IVietnam yayinelona nani liphezulu lokuphula intsalela yeziyobisi phakathi kwamazwe athumela iintlanzi kumazwe angaphandle ().

Ngapha koko, i-84,000 yeepawundi zentlanzi efriziwe efriziwe e-swai engeniswe e-Vietnam kwaye yasasazwa e-US yakhunjulwa ngenxa yokusilela ukuhlangabezana neemfuno zase-US zokuvavanya iintlanzi kwintsalela yamachiza kunye nezinye izinto ezingcolisayo (20).

Ukongeza, nokuba iintlanzi zihlolwe ngokufanelekileyo kwaye i-antibiotic kunye nezinye iintsalela zamachiza zingaphantsi kwemida esemthethweni, ukusetyenziswa kwazo rhoqo kunokukhuthaza ukunganyangeki kwentsholongwane kwiziyobisi (18).

Ezinye zee-antibiotics ezifanayo zisetyenziselwa ukunyanga usulelo lomntu. Ukuba zisetyenziswa kakhulu kwaye iibhaktheriya ziyakwazi ukumelana nazo, zinokushiya abantu ngaphandle konyango olusebenzayo kwizifo ezithile (18, 21).

Amayeza okubulala iintsholongwane aqhele ukusetyenziselwa ukulwa usulelo kwiifama zeentlanzi ezixineneyo. Ukusetyenziswa gwenxa kwee-antibiotics kwandisa umngcipheko wokuchasana ne-bacteria kuzo, ezinokuthi zinciphise ukusebenza kweyeza ebantwini.

Unokuba utya uSwai ngokungazi

Unoku-odola i-swai kwiivenkile zokutyela ungazi nokwazi.

Kwisifundo esenziwe ngu-Oceana, umbutho wolondolozo lwaselwandle kunye nombutho wokukhuthaza, iswai yenye yeentlobo ezintathu zeentlanzi eziqhele ukufakwa endaweni yeentlanzi ezibiza kakhulu.

Ngapha koko, i-swai yayithengiswa njenge-18 yeentlobo ezahlukeneyo zeentlanzi-zihlala zibizwa gwenxa njenge-perch, grouper okanye sole (22).

Ukuchazwa gwenxa okunje kunokwenzeka kwiivenkile zokutyela, iivenkile ezinkulu kunye neefama zokulungisa ukutya kwaselwandle. Ngamanye amaxesha oku kubhalwa gwenxa kukwenza ubuqhetseba ngabom kuba iswai ayibizi. Ngamanye amaxesha ayenzelwanga ngabom.

Ukutya kwaselwandle kuhlala kuhamba umgama omde ukusuka kwindawo ekubanjelwe kuyo ukuya kuyithenga, kusenza kube nzima ngakumbi ukulandela imvelaphi yayo.

Umzekelo, akukho ndlela ilula kubanini beendawo zokutyela ukujonga ukuba ibhokisi yeentlanzi abazithengileyo yile nto ithi yiyo.

Ngapha koko, ukuba uhlobo lwentlanzi aluchongwanga, ngokungathi uodola isandwich yentlanzi kwindawo yokutyela engachazi uhlobo lwentlanzi, isenokuba swai.

Kuphononongo lweemveliso zentlanzi ezinikezelwe kwiindawo zokutyela ezingama-37 kwisixeko esikumazantsi mpuma e-US, malunga neepesenti ezingama-67 zezitya ezibhalwe nje "njengeentlanzi" kwimenyu yayiyi-swai (23).

I-Swai ngamanye amaxesha ngabom okanye ngempazamo ichwethezwa njengolunye uhlobo lwentlanzi, njenge-perch, grouper okanye yedwa. Ukongeza, iivenkile zokutyela zisenokungachongi uhlobo lweentlanzi kwezinye izitya, ke kukho ithuba elihle lokuba uyityile iswai, nokuba ubungayazi.

Indlela eyiyo yokuSwai kunye nezinye iindlela ezingcono

Ukuba uyayithanda i-swai, thenga iimveliso ezineziqinisekiso ze-eco ezivela kwiqela elizimeleyo, njenge-Aquaculture Stewardship Council. Iimpawu ezinjalo zibandakanya ilogo yearhente yokuqinisekisa kwiphakheji.

Ukuqinisekiswa kubonisa imizamo yokunciphisa ukungcola okunokuthi kube negalelo kutshintsho lwemozulu kunye nokwenzakalisa umgangatho wamanzi ().

Ukongeza, ungatyi iswai eluhlaza okanye engaphekwanga. Pheka iintlanzi kubushushu bangaphakathi be-145 ℉ (62.8 ℃) ukutshabalalisa iintsholongwane ezinokuba yingozi, ezinje Vibrio.

Ukuba ukhetha ukudlulisa i-swai, zininzi iindlela ezizezinye ezilungileyo. Ngeentlanzi ezimhlophe-mhlophe, cinga ukubanjwa kwe-catfish yase-US yasendle, i-Pacific cod (evela e-US nase Canada), haddock, yedwa okanye iflounder, phakathi kwabanye (25).

Ngeentlanzi ezipakishwe nge-omega-3s, ezinye zezona zikhetho zibalaseleyo ezingenayo i-mercury egqithisileyo yi-salmon ebanjiswe endle, isardadi, i-herring, ii-anchovies, ii-oysters zase-Pacific kunye ne-trout yamanzi ().

Okokugqibela, yitya iintlobo ngeentlobo zeentlanzi endaweni yohlobo olufanayo ngalo lonke ixesha. Oku kunceda ukunciphisa umngcipheko onokubangelwa kukuvezwa kakhulu kwezinto ezinobungozi kuhlobo olunye lwentlanzi.

Ukuba utya iswai, khetha uphawu olunophawu lwesitifiketi se-eco, olufana ne-Aquaculture Stewardship Council, kwaye uyipheke kakuhle ukuze ubulale Vibrio kunye nezinye iintsholongwane eziyingozi. Ezinye iindlela ezisempilweni kwiswai zibandakanya i-haddock, yedwa, isalmon kunye nezinye ezininzi.

Umgca osezantsi

Intlanzi yeSwai ineprofayili yesondlo engafaniyo kwaye inokuthintelwa ngcono.

Ingeniswa ivela kwiifama zeentlanzi ezixinene kakhulu apho iikhemikhali kunye nee-antibiotics zisetyenziselwa ukugqitha, kubangela ungcoliseko lwamanzi kunye neenkxalabo zempilo.

Ngamanye amaxesha kubhalwa kakubi kwaye kuthengiswa njengeentlanzi zexabiso eliphezulu. Ukuba uyasitya, khetha uphawu olunesiqinisekiso se-eco.

Ngokubanzi, kungcono ukutya iintlobo ezahlukeneyo zeentlanzi. Ezinye iindlela ezisempilweni kwiswai zibandakanya i-haddock, yedwa, isalmon kunye nezinye ezininzi.