Ubwino wa Nsomba za Mphaka, Zovulaza ndi Kufunika Kwazakudya

Nsomba zopanda mambaNdi imodzi mwa mitundu yodziwika bwino ya nsomba. Zimagwirizana bwino ndi chilengedwe padziko lonse lapansi, kupatulapo malo ochepa omwe ali ndi kutentha kwakukulu.

Mwasayansi Zovala zasiliva wodziwika kuti nsomba zopanda mambandi mitundu yosiyanasiyana ya nsomba za ray-finned. Zoposa 3000 zimapezeka m'makontinenti onse kupatula Antarctica mtundu wa nsomba Pali.

Nsomba zopanda mambaNdi mtundu wa nsomba zomwe zimalimidwa kwambiri. Ena mitundu ya catfish Ili pachiwopsezo chachikulu (monga nsomba zam'madzi za Mekong) chifukwa cha nsomba zambiri komanso kuipitsa madzi.

Nsomba zopanda mamba Nthawi zambiri nsomba zam'madzi am'madzi, koma mitundu yamadzi amchere yotchedwa hogfish iliponso. Nsomba zopanda mamba amatenga dzina lake kuchokera ku masensa aatali, ngati masharubu omwe amakongoletsa mphuno zawo.

Mtengo Wopatsa thanzi wa Catfish

Nsomba zopanda mambaIli ndi mbiri yodabwitsa yazakudya. 100 magalamu wa nsomba zam'madzi zatsopano Zakudya zopatsa thanzi ndi izi:

Zopatsa mphamvu: 105

mafuta: 2,9 g

Mapuloteni: 18 gramu

Sodium: 50 mg

Vitamini B12: 121% ya Mtengo Watsiku ndi tsiku (DV)

Selenium: 26% ya DV

Phosphorus: 24% ya DV

Thiamine: 15% ya DV

Potaziyamu: 19% ya DV

Cholesterol: 24% ya DV

Omega 3 mafuta acids: 237 mg

Omega 6 mafuta acids: 337 mg

Nsomba zopanda mambaKuphatikiza pa kukhala ndi zopatsa mphamvu zochepa komanso sodium, imakhala ndi mapuloteni, mafuta athanzi, mavitamini ndi mchere.

Kodi Ubwino wa Catfish ndi Chiyani?

Nsomba zopanda mambaAmaonedwa kuti ndi mchere wambiri, chifukwa ndi gwero labwino la zakudya zosiyanasiyana koma zochepa zama calorie. 

Amapereka mapuloteni owonda

mapulotenindi chimodzi mwazinthu zofunika kwambiri pazakudya zathu. Zimagwiranso ntchito ngati chomangira cha mahomoni ambiri, ma enzyme, ndi mamolekyu ena, komanso kumanga minofu ndi kukonzanso.

100 magalamu a nsomba, amapereka 32-39% ya kufunikira kwa mapuloteni a tsiku ndi tsiku, ndalamazi zimakhala ndi ma calories 105 okha.

Poyerekeza, gawo lomwelo Salimoni kupereka pafupifupi theka la zomanga thupi tsiku ndi tsiku, pamene ali oposa 230 zopatsa mphamvu.

Nsomba zopanda mamba Magwero a mapuloteni okhala ndi michere, monga mapuloteni okhala ndi michere, amawonjezera kumva kukhuta ndikuthandizira kuchepetsa thupi. 

Olemera mu omega 3 mafuta acids

U.S. Department of Agriculture (USDA) imalimbikitsa kudya nsomba 8 kapena nsomba zina zam'nyanja mlungu uliwonse.

Chifukwa chimodzi cha malingaliro awa ndi nsomba zopanda mamba ndi mphamvu za nsomba zina zam'nyanja zopatsa omega 3 mafuta acids ochulukirapo kuposa zakudya zamasamba kapena nyama.

Omega 3 mafuta acids Ndikofunikira kwambiri ku thanzi laubongo. Amathandizira kuchiza matenda amitsempha ndi m'maganizo, kuphatikiza kukumbukira kukumbukira, chidwi chosowa chidwi (ADHD), komanso kukhumudwa.

Kuphatikiza apo, ma omega-3s adalumikizidwa ndikusintha kwamphamvu kwachigoba, thanzi lamtima, komanso matumbo a microbiome (kusonkhanitsa mabakiteriya athanzi m'matumbo anu).

Popeza kuti matupi athu sangathe kupanga omega 3 okha, tiyenera kuwatenga kuchokera ku zakudya zomwe timadya. 100 magalamu a nsomba fillet imapereka 237 mg ya omega 3 kwa akuluakulu.

Gwero labwino la vitamini B12

100 magalamu a nsomba, anthu ambiri akusowa Vitamini B12 kwa 121% ya DV.

Ngakhale kuti mitundu ina ya nsomba imakhala yamtengo wapatali pa vitamini imeneyi, nsomba zopanda mamba Ndi chida chapadera.

Mavitamini okwanira a vitamini B12 ali ndi ubwino wambiri wathanzi, kuphatikizapo thanzi labwino la maganizo, chitetezo ku matenda a mtima, ndi kupewa komanso kuchiza kuperewera kwa magazi.

Zopindulitsa pamtima

Sizongochitika mwangozi kuti anthu a Eskimo odya nsomba ku Arctic ali ndi matenda a mtima otsika; Zakudya zam'nyanja zili ndi mafuta ochepa komanso omega 3 wambiri, omwe amatha kuteteza mtima ku matenda komanso kuchepetsa kuchuluka kwa cholesterol m'magazi.

Kafukufuku wina wasonyeza kuti kudya nsomba yowonjezereka mlungu uliwonse kungachepetse chiopsezo cha matenda a mtima ndi theka.

amayeretsa mitsempha

Kudya nsomba kungathandize kuti magazi aziyenda bwino komanso kuchepetsa chiopsezo cha thrombosis. EPA ndi DHA - mafuta a omega 3 omwe amapezeka muzakudya zam'nyanja - amathandizira kuti thupi lisamapange eicosanoids, chinthu chonga mahomoni chomwe chimawonjezera mwayi wamagazi ndi kutupa.

Zopindulitsa kwa maso

Kudya nsomba zokhala ndi mafuta pafupipafupi kumathandizira kuti maso azikhala owala komanso athanzi.

Kafukufuku waposachedwa wapeza kuti omega 3 fatty acids amalumikizidwa ndi kuwonongeka kwa retina kokhudzana ndi ukalamba komanso kusawona bwino. kuwonongeka kwa macularIye ananena kuti zimathandiza odwala matenda a shuga mellitus (AMD) kusunga maso awo.

Nsomba ndi nkhono zili ndi retinol, mtundu wa vitamini A womwe umapangitsa kuti munthu aziona usiku.

Zopindulitsa pakupanga mafupa ndi mano

Nsomba zopanda mambamchere wofunikira m'thupi phosphorous zikuphatikizapo. Phosphorus imagwiranso ntchito pakupanga mafupa ndi mano. Kuperewera kwa phosphorous kungayambitse kutayika kwa mafupa komwe kungayambitse ziwalo.

Njira Zophikira Nsomba

Nsomba zopanda mamba Ikhoza kukhala gawo la zakudya zopatsa thanzi, koma njira zophikira zimakhudza kwambiri momwe zimakhalira zathanzi.

Gome ili 100 magalamu a nsombaImawonetsa zopatsa mphamvu, sodium ndi mafuta m'njira zosiyanasiyana zophikira:

Nsomba zopanda mamba Ngakhale nthawi zambiri yokazinga, njira zina zophikira zimakhala zochepa m'ma calories komanso zotsika mu mafuta ndi sodium. 

Mphaka Anasaka ndi Kuweta M’mafamu

Kulima m'madzi kapena nsomba nthawi zambiri kumachitika m'mayiwe akuluakulu, makola kapena matanki ozungulira. Dziko nsomba zopanda mamba Zambiri mwazinthu zake zimachokera ku ntchito zaulimi.

Komabe, anthu ena amagwidwa m’tchire. nsomba zopanda mambaangakonde.

Kusiyana kwa zakudya

Nsomba zopanda mambazingasiyane muzakudya kutengera kuti ndi zolimidwa kapena zogwidwa mtchire.

Nsomba zoweta pafamu Nthawi zambiri amadyetsedwa zakudya zomwe zimakhala ndi mbewu monga soya, chimanga, ndi tirigu. Mavitamini, mchere, antioxidants, mafuta acids ngakhale ma probiotics amawonjezeredwa ku zakudya zawo nthawi zonse.

Mosiyana, kugwidwa zakutchire nsomba zopanda mamba Ndiwodyetsa pansi, kutanthauza kuti amadya zakudya monga algae, zomera zam'madzi, roe, ndipo nthawi zina nsomba zina.

Kusiyanasiyana kwazakudyaku kumatha kusintha kwambiri mavitamini ndi minerals awo.

Kafukufuku wina, wogwidwa zakuthengo komanso wokulirapo ku Africa nsomba zopanda mamba poyerekeza mbiri yawo yopatsa thanzi. 

Nsomba zoweta pafamu zinali ndi ma amino acid ambiri, pomwe mafuta acids anali osiyanasiyana. Mwachitsanzo, zakutchire nsomba zopanda mamba kuposa nsomba zoweta m’mafamu linoleic acid ali ndi asidi eicosanoic koma ochepa.

Kafukufuku wachiwiri wa mtundu womwewo wa catfish waku Africa adapeza kuti nsomba zakuthengo zimapatsa mapuloteni ambiri, mafuta, fiber ndi zopatsa mphamvu kuposa nsomba zam'mafamu.

Kodi Mbalame za Catfish Muli Zoipa?

Ambiri aife timada nkhawa ndi kukhudzana ndi zonyansa zochokera kumtundu uliwonse wa nsomba zam'madzi.

Nsomba zimatha kuyamwa mosavuta poizoni m'madzi momwe zimakhalira. Titha kudya zowononga izi tikudya nsomba zam'madzi.

The heavy metal mercury ndiyofunika kwambiri. Ndichiwopsezo chomwe chingayambitse matenda ena amitsempha, makamaka mwa ana. Izi ndi autism ndi matenda a Alzheimer's.

Koma, nsomba zopanda mambaNsomba zomwe zimakhala zazikulu komanso zomwe zimakhala ndi moyo wautali zimakhala ndi mercury yapamwamba kwambiri. Pa avareji, nsomba za swordfish zimatha kunyamula mercury kuwirikiza ka 40 kuposa nsomba zam'madzi.

Nsomba zopanda mamba Amawerengedwa kuti ndi amodzi mwa otsika kwambiri mu mercury. Chifukwa chake, ngati mukukhudzidwa ndi kukhudzidwa ndi zowononga, mtundu uwu wa nsomba ndi imodzi mwazakudya zabwino kwambiri zam'madzi.

Chifukwa;

Nsomba zopanda mambaZili ndi zopatsa mphamvu zochepa ndipo zimakhala ndi mapuloteni ochepa, mafuta athanzi, mavitamini ndi mchere.

Ndiwolemera kwambiri mu omega-3 mafuta amoyo wathanzi komanso vitamini B12.