Izibonelelo kunye nexabiso lesondlo seHalibut Fish

Ihalibut, Luhlobo lwentlanzi ethe tyaba kwaye inezondlo ezahlukahlukeneyo. Le ntlanzi inencindi ayinamafutha kwaye inokuphekwa ngeendlela ezahlukeneyo.

Yintoni iHalibut Fish?

intlanzi ye-halibut yahlulahlulwe yaba ziindidi ezimbini: Pacific kunye Atlantic. Atlantic halibut phakathi kweYurophu kunye noMntla Melika, Pacific halibut Imi phakathi kweAsia kunye noMntla Melika.

intlanzi ye-halibut, usapho lwentlanzi ekuthiwa yiflatfish apho omabini amehlo abekwe ngasekunene ukuya phezulu Pleuronectidae ngowentsapho yakhe.

Pleuronectidae Njengezinye iintlanzi zeflatfish kwintsapho yayo, ihalibut Ine-symmetrical pelvic fins kunye nomgca osecaleni ophuhliswe kakuhle macala omabini.

Zinomlomo obanzi, olinganayo ophumela ngaphantsi kwamehlo angezantsi. Amaxolo ayo mancinci, agudileyo, kwaye abethelelwe esikhumbeni, kunye nomsila ochazwa njenge-concave, i-crescent, okanye okwenyanga. 

IhalibutUbomi bomgubo bumalunga nama-55 eminyaka.

Yintoni ixabiso leSondlo leHalibut Fish?

intlanzi ye halibut, Ngumthombo ogqwesileyo we-selenium, iminerali elandelelanayo enezibonelelo ezininzi zempilo ezifunwa yimizimba yethu ngezixa ezincinci.

I-half fillet ephekiweyo (160 grams) ihalibut inikeza ngaphezu kwe-100% yemfuno yemihla ngemihla ye-selenium.

SeleniumYi-antioxidant enamandla enceda umzimba wethu ukulungisa iiseli ezonakeleyo kunye nokunciphisa ukuvutha. Ikwadlala indima ebalulekileyo kwimpilo ye-thyroid.

Ukwengeza, ihalibutNgumthombo olungileyo wezinye i-micronutrients ezahlukeneyo ezinegalelo kwimpilo:

Niacin

Niacin Idlala indima entle kwimpilo yentliziyo kwaye inceda nasekuthinteleni isifo sentliziyo. Ikwakhusela ulusu elangeni. Isiqingatha sefillet (160 grams) ihalibutinikeza i-57% yemfuno ye-niacin.

phosphorus

Eyesibini eyona minerali ininzi emzimbeni wethu ifosforasiInceda ukwakha ithambo, ilawula imetabolism, igcina ukubetha kwentliziyo rhoqo kunye nokunye. A intlanzi ye-halibutibonelela nge-45% yemfuno ye-phosphorus.

wemagniziyam

Ngaphezulu kweempendulo ze-600 emzimbeni wethu, kubandakanya ukwakheka kweeprotheyini, iintshukumo zemisipha kunye nokuveliswa kwamandla nemagniziyam iyimfuneko. A intlanzi ye-halibut ukukhonza kunika i-42% yemfuno ye-magnesium.

Vitamin B12

I-Vitamin B12 idlala indima ebalulekileyo ekubunjweni kweeseli ezibomvu zegazi kunye nomsebenzi we-nervous system. Ifumaneka ngokwendalo ekutyeni kwezilwanyana. Isiqingatha se-fillet (i-160 grams) ye-halibut inikeza i-12% yeemfuno zakho ze-vitamin B36.

Vitamin B6

Ikwabizwa ngokuba yipyridoxine Vitamin B6, ingena kwi-reactions engaphezu kwe-100 emzimbeni wethu. Iluncedo kwinkqubo ye-nervous central kwaye iphucula ukusebenza kwengqondo. intlanzi ye-halibutibonelela nge-6% yemfuno ye-B32.

Ziziphi iiNzuzo zeHalibut Fish?

Umthombo weprotheyini esemgangathweni

Ibhakiwe ihalibutIsitya esinye somgubo sibonelela ngeegram ezingama-42 zeprotheyini ekumgangatho ophezulu, ngaloo ndlela inceda ukuhlangabezana neemfuno zeprotheyini ekutyeni.

I-Dietary Reference Intake (DRI) yeprotheni yi-0.36 grams ngekhilogram, okanye i-0.8 grams ngekhilogram yobunzima bomzimba. Oku kwanele ukuhlangabezana neemfuno zeprotheni ze-97-98% yabantu abaphilileyo.

Esi sixa siyimfuneko ukukhusela ukusilela kweeprotheni. Inqanaba lomsebenzi, ubunzima bemisipha, kunye nemeko yempilo yangoku inokunyusa iimfuno zeprotheyini.

Iiprotheyini zinee-amino acids ezibandakanyekayo phantse kuyo yonke inkqubo ye-metabolic emzimbeni wethu.

Ngoko ke, ukufumana iprotheni eyaneleyo kubalulekile ngenxa yezizathu ezahlukeneyo. Njengokwakha kunye nokulungisa izihlunu, ukucinezela ukutya, ukunciphisa umzimba ...

Intlanzi kunye nezinye iiprotheni zezilwanyana zibhekwa njengezinga eliphezulu, iiprotheni ezipheleleyo. Oku kuthetha ukuba babonelela ngazo zonke ii-amino acids ezibalulekileyo umzimba wethu ongenako ukuzenza ngokwawo.

Iluncedo kwintliziyo

Isifo senhliziyo sesona sizathu siphambili sokufa kwamadoda nabasetyhini kwihlabathi liphela.

IhalibutIqulethe izondlo ezahlukeneyo ezilungele intliziyo, njenge-omega 3 fatty acids, i-niacin, i-selenium kunye ne-magnesium.

Nangona imfuno yemihla ngemihla ye-omega 3 e-fatty acids ayicacanga, i-Intake eyaneleyo (AI) isincomo kubantu abadala yi-1,1 kunye ne-1,6 grams yamadoda nabasetyhini, ngokulandelanayo. Sthandwa ihalibutinikeza malunga ne-1.1 grams ye-omega 3 fatty acids.

I-Omega 3 fatty acids iluncedo kwimpilo yentliziyo ngeendlela ezininzi.

Inceda ukunciphisa i-triglycerides, ukwandisa i-cholesterol "elungileyo" ye-HDL, ukuthintela amahlule egazi kunye nokunciphisa uxinzelelo lwegazi oluphezulu.

Eyaziwa ngokuba yi-vitamin B3, i-niacin iphucula i-cholesterol kunye namanqanaba e-triglyceride.

Ukwengeza, ihalibutUmxholo ophezulu we-selenium kwigalikhi unceda ukunciphisa umngcipheko wesifo senhliziyo ngokunciphisa uxinzelelo lwe-oxidative, ukuvuvukala kunye nokwakhiwa kwe-cholesterol "embi" ye-LDL kwi-arteries.

Ekugqibeleni, uphando lubonisa ukuba ukusetyenziswa kwe-magnesium kunokunceda ukunciphisa uxinzelelo lwegazi.

Inceda ukulwa nokudumba

Nangona ukuvuvukala ngamanye amaxesha kunenzuzo kumzimba wethu, ukuvutha okungapheliyo kunokuba yingozi kwimpilo.

IhalibutI-selenium, i-niacin kunye ne-omega 3 umxholo womgubo unceda ukunciphisa imiphumo emibi yokuvuvukala okungapheliyo.

a intlanzi ye-halibutiqulethe i-106% yemfuno yemihla ngemihla ye-selenium. Le antioxidant enamandla inceda ukunciphisa uxinzelelo lwe-oxidative emzimbeni.

Ngelixa uphononongo lubonisa ukuba amanqanaba egazi e-selenium awandisiweyo aphucula impendulo yokuzikhusela komzimba, ukusilela kunokuchaphazela kakubi iiseli zomzimba kunye nomsebenzi wazo.

I-Omega 3 fatty acids kunye ne-niacin idlala indima ekunciphiseni ukuvuvukala. I-Niacin ivelisa i-histamine, enceda ukwandisa imithambo yegazi kunye nokuphucula ukuhamba kwegazi.

Uphononongo lubonise ikhonkco elihambelanayo phakathi kwe-omega 3 ye-fatty acid intake kunye nokunciphisa amanqanaba okuvuvukala. 

Iyanciphisa iamolekyu kunye nezinto ezifaka isandla ekudumbeni, ezifana ne-fatty acids, i-cytokines, kunye ne-eicosanoids.

Yehlisa umngcipheko wesifo sengqondo esiyingozi

I-Omega 3 fatty acids igxininiswe kwingqondo kwaye idlala indima ebalulekileyo ekuziphatheni nasekuqondeni (ukusebenza kunye nememori) umsebenzi. 

Kwizifundo zamva nje, amanqanaba ajikelezayo kunye nokutya kwe-docosahexaenoic acid (DHA) kunye ne-eicosapentaenoic acid (EPA), iifom ze-omega 3s, ziye zadibaniswa nomngcipheko wokunciphisa ingqondo. 

Inceda ukunciphisa umngcipheko we-metabolic syndrome

Ihalibut, isifo se-metabolic syndrome Iqulethe iindidi ezibalaseleyo zezondlo, ezifana ne-vitamin B12, iprotheni kunye ne-selenium, enokuthi ibe negalelo kwimiphumo emihle. Ukusetyenziswa kweentlanzi eziphezulu kuye kwanxulunyaniswa neeprofayili zemetabolism enempilo, uxinzelelo lwegazi olusezantsi kunye neeprofayili zelipid ezinempilo.

Ifama okanye iHalibut yasendle?

Ukusuka ekutyeni ukuya ekungcolisekeni, kukho izinto ezininzi ekufuneka ziqwalaselwe xa uthelekisa intlanzi ebanjiswe endle kunye neentlanzi ezifuywe efama – nganye inezinto zayo ezilungileyo nezingalunganga.

Ngaphezulu kwe-50% yezilwanyana zaselwandle eziveliswa ukutyiwa ngabantu ziphakanyiswe efama, kwaye eli nani kuqikelelwa ukuba linyuke liye kuma-2030% ngo-62.

Ukuthintela ukulotywa ngokugqithisileyo kweentlanzi zasendle, imekot ilinywa kwiAtlantiki, eKhanada, eIceland, eNorway naseUnited Kingdom.

Oku kuthetha ukuba iintlanzi zifuywa emachibini, emilanjeni, elwandle okanye kumatanki ngendlela elawulwayo neyorhwebo.

Olunye uncedo lweentlanzi ezikhuliswe efama kukuba azibizi kakhulu kwaye zifumaneka lula kubathengi kuneentlanzi ezibanjiswe endle.

Enye into engalunganga kukuba zihlala zikhuliswa kwindawo ezixineneyo ukuze zichanabeke kwiibhaktheriya ezininzi, izitshabalalisi kunye nezifunxi-gazi.

Iintlanzi ezibanjelwe endle ngokwemvelo zondla kwiintlanzi ezincinci kunye ne-algae, kwaye zingcoliseka kancinci njengoko zidibana kancinci ne-parasites kunye neebhaktheriya, ngoko zibonwa zisempilweni.

Ukuzingela endle kunye nokukhuliswa kweefama ihalibut Akwanelanga ukuthetha ukuba omnye unempilo kunomnye, njengoko kukho ukungafani okuncinci kwezondlo phakathi kwabo.

Ziziphi iingozi zeHalibut Fish?

Njengakuko konke ukutya, ihalibut Kukwakho neenkxalabo ezinokubakho ekufuneka ziqwalaselwe ngaphambi kokuba kutyiwe.

Amanqanaba eMercury

IMercury sisinyithi esinzima esinetyhefu esifumaneka ngokwemvelo emanzini, emoyeni nasemhlabeni.

Intlanzi isenokuba semngciphekweni ophantsi wemekyuri ngenxa yongcoliseko lwamanzi. Ngokuhamba kwexesha, le ntsimbi inzima inokwakheka emizimbeni yentlanzi.

Iintlanzi ezinkulu kunye ne-perennials zidla ngokuba ne-mercury eninzi.

Inkosi ye-mackerel, i-shark, i-swordfish ithwala umngcipheko ophezulu wokungcoliswa kwe-mercury.

Kubantu abaninzi, amanqanaba okuthathwa kwe-mercury ayiyona nto ixhalabisayo, njengoko isitya izixa ezicetyiswayo zeentlanzi kunye ne-shellfish.

Ihalibut Izibonelelo zeentlanzi ezityebileyo kwi-omega 3 fatty acids, ezifana

Oomama abakhulelweyo nabancelisayo kufuneka baphephe iintlanzi ezinamazinga aphezulu e-mercury, kodwa akufanele baphephe ukusebenzisa iintlanzi ngokupheleleyo. I-Omega 3 fatty acids inceda ekukhuleni kwengqondo kweemveku kunye neentsana.

intlanzi ye-halibutUmxholo wayo we-mercury ungaphantsi kwemodareyitha kwaye ithathwa njengekhuselekile ukuyidla.

Umxholo wePurine

IiPurines ziveliswa ngokwemvelo emzimbeni kwaye zifumaneka kukutya okuthile.

Kwabanye abantu, ii-purines ziyaqhekeka zenze i-uric acid, enokuthi ibe negalelo ekuphuhliseni i-gout kunye namatye ezintso. Abo basemngciphekweni kwezi meko kufuneka banciphise ukutya kwabo ii-purines ekutyeni okuthile.

Ihalibut Nangona iqulethe i-purines, amanqanaba ayo aphantsi. Ngoko ke, isempilweni kwaye ithathwa njengekhuselekile nakwabo basengozini yezifo ezithile zezintso.

Sustainability

Uzinzo lumalunga nokunyuka kwemfuno yeentlanzi ezibanjiswe endle.

Enye indlela yokugcina inani leentlanzi zasendle kukwandisa ukufumaneka kweentlanzi ezifuywayo. Ngesi sizathu; ukulima emanzini okanye ukufuya iintlanzi kuye kwaduma ngakumbi. Yeyona ndawo yemveliso yokutya ikhula ngokukhawuleza ehlabathini.

Ngokutsho kweSeafood Watch, iAtlantiki yasendle intlanzi ye-halibut Ikuluhlu “lokuphepheka” ngenxa yabemi bayo abaphantsi. Iphelile kakhulu kwaye akulindelekanga ukuba iphinde ivelise kwakhona kude kube ngu-2056.

Pacific halibutKuthathwa njengekhuselekile ukusetyenziswa ngenxa yezenzo zokuloba ezizinzileyo kuLwandlekazi lwePasifiki.

Ngenxa yoko;

Nangona iqulethe amanqanaba aphakathi kunye aphantsi e-mercury kunye ne-purines, ihalibutIingenelo zesondlo zomgubo zogqweswa yinkxalabo enokubakho ngokhuseleko.

Isityebi kwiprotheni, i-omega 3 fatty acids, i-selenium kunye nezinye izondlo ezibonelela ngeenzuzo ezahlukeneyo.

Iphelelwe kakhulu Atlantic halibut efama-ekhuliswe okanye Pacific halibut ukhetho, okusingqongileyo kunye intlanzi ye-halibut ngcono kwikamva leentlobo.

Ingaba okanye ungayityi le ntlanzi lukhetho lomntu, kodwa ubungqina besayensi intlanzi ye-halibutIbonisa ukuba yintlanzi ekhuselekileyo.