Intlanzi iTilapia: Izibonelelo kunye neengozi

Umxholo

• Yintoni iTilapia?
• NguMthombo oGqwesileyo weProteni kunye neeZondlo
• I-Omega-6 yayo ukuya kwi-Omega-3 Ratio inokuthi ikhokelele ekuDumbeni
• Iingxelo zeendlela zokuLima zinxulumene
• I-Tilapia ihlala ityiwa lilindle lezilwanyana
• I-Tilapia inokuthi ingcoliswe ziikhemikhali eziyingozi
• Eyona ndlela ikhuselekileyo yokutya iTilapia kunye nezinye iindlela ezingcono
• Umgca osezantsi

I-Tilapia yintlanzi engabizi kakhulu, ethambileyo. Luhlobo lwesine oluxhaphakileyo lokutya kwaselwandle eUnited States.

Abantu abaninzi bayayithanda itilapia kuba ifikeleleke kancinci kwaye ayingcamli ukuloba kakhulu.

Nangona kunjalo, izifundo zesayensi ziye zaqaqambisa inkxalabo malunga nomxholo we-tilapia's fat. Iingxelo ezininzi ziphakamisa imibuzo ejikeleze ukulima kwe tilapia.

Ngenxa yoko, abantu abaninzi bathi kufuneka uyiphephe le ntlanzi ngokupheleleyo kwaye inokuba yingozi nakwimpilo yakho.

Eli nqaku livavanya ubungqina kwaye liphonononge izibonelelo kunye neengozi zokutya i-tilapia.

Yintoni iTilapia?

Igama le-tilapia ngokwenyani libhekisa kwiintlobo ezininzi zeentlanzi zamanzi amatsha ezihlala kusapho lwecichlid.

Nangona i-tilapia yasendle izalelwa e-Afrika, iintlanzi ziye zaziswa kwihlabathi liphela kwaye ngoku zifuywe kumazwe angaphezu kwe-135 (1).

Yintlanzi efanelekileyo yokulima kuba ayikhathazi ukuxinana, ikhula ngokukhawuleza kwaye itye ukutya okunexabiso eliphantsi kwemifuno. Ezi mpawu ziguqulela kwimveliso engabizi kakhulu xa kuthelekiswa nezinye iintlobo zokutya kwaselwandle.

Izibonelelo kunye neengozi zeTilapia zixhomekeka ikakhulu kwiyantlukwano kwiindlela zokulima, ezahluka ngokweendawo.

I-China ngowona mvelisi mkhulu wehlabathi we-tilapia. Bavelisa ngaphezulu kwe 1.6 yeetoni zeetriki ngonyaka kwaye banikezela ngobuninzi bokungeniswa kwe tilapia eMelika (2).

Isishwankathelo: I-Tilapia ligama leentlobo ezininzi zeentlanzi zasemanzini. Nangona ifuywe kwihlabathi liphela, i-China yeyona mveliso inkulu yale ntlanzi.

NguMthombo oGqwesileyo weProteni kunye neeZondlo

I-Tilapia ngumthombo weprotheni onomtsalane. Kwii-ounces eziyi-3.5 (100 gram), ipakisha iipesenti ezingama-26 zeeprotheyini kunye neekhalori ezili-128 (3).

Eyona nto imangalisayo ngumthamo weevithamini kunye neeminerali kule ntlanzi. I-Tilapia ityebile kwi-niacin, i-vitamin B12, i-phosphorus, i-selenium kunye ne-potassium.

Ukukhonza i-ounce eyi-3.5 iqulethe oku kulandelayo (3):

• Iikhalori: 128
• IiCarbs: 0 iigramu
• Iprotheni: Iigrama ezingama-26
• Amafutha: Iigrama ezi-3
• Niacin: I-24% ye-RDI
• Vitamin B12: I-31% ye-RDI
• Iphosphorus: I-20% ye-RDI
• Selenium: I-78% ye-RDI
• Potassium: I-20% ye-RDI

I-Tilapia ikwangumthombo weprotein, kwaye ine-3 yegrama yamanqatha ngokusebenza.

Nangona kunjalo, uhlobo lwamafutha kule ntlanzi lunegalelo kwidumela layo elibi. Icandelo elilandelayo lixoxa ngamanqatha kwi tilapia.

Isishwankathelo: I-Tilapia ngumthombo weprotheni ogcweleyo ogcwele iivithamini kunye neeminerals.

I-Omega-6 yayo ukuya kwi-Omega-3 Ratio inokuthi ikhokelele ekuDumbeni

Iintlanzi phantse zithathwa njengeyona yokutya kunempilo ehlabathini.

Esinye sezizathu eziphambili zoku kukuba iintlanzi ezinje ngeesalmon, itrout, albacore tuna kunye nesardine ziqulathe isixa esikhulu se-omega-3 fatty acids. Ngapha koko, isalmon ebanjiswe endle iqulethe ngaphezulu kwe-2,500 mg ye-omega-3s nge-3.5-ounce (100-gram) ekhonza (4).

I-Omega-3 fatty acids ngamafutha asempilweni anciphisa ukudumba kunye ne-triglycerides yegazi. Baye banxulunyaniswa nomngcipheko omncinci wesifo sentliziyo (,,).

Iindaba ezimbi ze-tilapia kukuba iqulethe kuphela i-240 mg ye-omega-3 fatty acids ngokusebenza-izihlandlo ezilishumi ngaphantsi kwe-omega-3 kune-salmon yasendle (3).

Ukuba oko kwakungalunganga ngokwaneleyo, i-tilapia iqulethe ii-omega-6 ezinamanqatha amaninzi kune-omega-3.

I-Omega-6 fatty acids iphikisana kakhulu kodwa ngokubanzi ithathwa njengeempilo esezantsi kune-omega-3s. Abanye abantu bakholelwa ukuba i-omega-6 fatty acids inokuba yingozi kwaye inyuse ukudumba ukuba ityiwe kakhulu ().

Umyinge ophakanyisiweyo we-omega-6 ukuya kwi-omega-3 kwisidlo esiqhele ukusondela kwi-1: 1 ngokusemandleni. Ukutya iintlanzi eziphezulu kwi-omega-3 njenge-salmon kuya kukunceda ngokulula ukudibana nokujolise kuko, ngelixa i-tilapia inganiki luncedo ().

Ngapha koko, iingcali ezininzi zilumkisa ngokutya i-tilapia ukuba uzama ukunciphisa umngcipheko wezifo ezikruthayo ezinjengesifo sentliziyo ().

Isishwankathelo: I-Tilapia iqulethe i-omega-3 encinci kunezinye iintlanzi ezifana ne-salmon. I-omega-6 yayo ukuya kwi-omega-3 ratio iphezulu kunezinye iintlanzi kwaye inokuba negalelo kukudumba emzimbeni.

Iingxelo zeendlela zokuLima zinxulumene

Njengokuba imfuno yabathengi ye tilapia iqhubeka nokukhula, ukulima itilapia kunika indlela engabizi kakhulu yokuvelisa imveliso engabizi mali ingako kumthengi.

Nangona kunjalo, iingxelo ezininzi kule minyaka ilishumi idlulileyo ziveze ezinye ezimalunga neendlela zokulima itilapia, ngakumbi kwiifama ezise China.

I-Tilapia ihlala ityiwa lilindle lezilwanyana

Enye ingxelo evela e-United States yokutya kunye noLawulo lweeMithi (i-FDA) ibonakalise ukuba kuqhelekile ukuba iintlanzi ezifama e-China zityiswe ilindle kwizilwanyana zemfuyo (11).

Nangona lo mkhuba uhlawula iindleko zemveliso, iibacteria ziyathanda Salmonella efumaneka kwinkunkuma yezilwanyana inokungcolisa amanzi kwaye inyuse umngcipheko wezifo ezibangelwa kukutya.

Ukusebenzisa ilindle lezilwanyana njengokutya kwakungadibani ngqo nayo nayiphi na intlanzi kwingxelo. Nangona kunjalo, malunga ne-73% ye-tilapia engeniswe e-United States ivela e-China, apho le nto iqheleke kakhulu (12).

I-Tilapia inokuthi ingcoliswe ziikhemikhali eziyingozi

Elinye inqaku labika ukuba i-FDA iyalahla ukuthunyelwa kwaselwandle okungaphaya kwama-800 ukusuka e-China ukusuka ngo-2007–Ngo-2012, kubandakanya ne-187 yokuhanjiswa kwe-tilapia.

Ikhankanye ukuba iintlanzi azifikeleli kwimigangatho yokhuseleko, njengoko zazingcolisiwe ziikhemikhali ezinokuba yingozi, kubandakanya "iintsalela zamachiza emfuyo kunye nezongezo ezingakhuselekanga" (11).

I-Monterey Bay Aquarium's Seafood Watch ikwabike ukuba iikhemikhali ezininzi ezaziwayo zibanga umhlaza kunye nezinye iziphumo eziyityhefu zisasetyenziswa kulimo lwaseTshayina lwe-tilapia nangona ezinye zazo zivaliwe ngaphezulu kweshumi leminyaka (13).

Isishwankathelo: Iingxelo ezininzi zityhile kakhulu ngokubhekisele kulimo lwaseTshayina lwe-tilapia, kubandakanya ukusetyenziswa kwelindle njengokutya kunye nokusetyenziswa kweekhemikhali ezivaliweyo.

Eyona ndlela ikhuselekileyo yokutya iTilapia kunye nezinye iindlela ezingcono

Ngenxa yendlela yokulima ebandakanya i-tilapia e-China, kungcono ukuyiphepha i-tilapia esuka e-China kwaye ujonge i-tilapia evela kwezinye iindawo zomhlaba.

Xa uthenga i-tilapia esefama, eyona mithombo ilungileyo ibandakanya iintlanzi ezivela eMelika, Canada, Netherlands, Ecuador okanye ePeru (14).

Ngokufanelekileyo, i-tilapia ebanjiswe endle ikhethwa kakhulu kwiintlanzi ezifama. Kodwa i-tilapia yasendle kunzima kakhulu ukuyifumana. Uninzi lwe tilapia olufumanekayo kubathengi luyalinywa.

Ngenye indlela, ezinye iintlobo zentlanzi zinokuba sempilweni kwaye zikhuseleke ukuzitya. Iintlanzi ezifana nesalmon, itrout kunye neherring zine-omega-3 fatty acids ezininzi ngokusebenza kune tilapia.

Ukongeza, ezi ntlanzi kulula ukuzifumana zibanjiswe endle, ezizakunceda ukuthintela ezinye zeekhemikhali ezingavumelekanga ezisetyenziswa kulimo oluthile lwe tilapia.

Isishwankathelo: Ukuba utya itilapia, kungcono ukunciphisa umda osetyenziswayo kwintlanzi ezifuywa e China. Nangona kunjalo, iintlanzi ezinje nge-salmon kunye ne-trout ziphezulu kwii-omega-3s kwaye zinokubonakalisa ezinye iindlela ezisempilweni.

Umgca osezantsi

I-Tilapia yintlanzi engabizi kakhulu, edla ngokutyiwa efuywa kwihlabathi liphela.

Ingumthombo weprotein onqabileyo ophakamileyo kwiivithamini kunye neeminerals, ezinje ngeselenium, ivithamin B12, niacin kunye ne potassium.

Nangona kunjalo, kukho izizathu ezininzi zokuba kutheni ungafuna ukuthintela okanye ukunciphisa umda we tilapia.

Ngapha koko, kukho iingxelo zokusebenzisa ilindle lezilwanyana njengokutya kunye nokusetyenziswa okuqhubekayo kweekhemikhali ezingavumelekanga kwiifama zeTilapia e China. Ngenxa yoku, ukuba ukhetha ukutya i-tilapia, kungcono ukunqanda iintlanzi ezivela e-China.

Ngenye indlela, ukukhetha iintlanzi eziphezulu kwi-omega-3 fatty acids ezinje nge salmon yasendle okanye i-trout kunokuba lukhetho olusempilweni nolukhuselekileyo lokutya kwaselwandle.