Okuqukethwe kwe-athikili
I-halibut, Iwuhlobo lwezinhlanzi eziyisicaba futhi inothe ngemisoco ehlukahlukene. Le nhlanzi enoshukela incane ngamafutha futhi ingaphekwa ngezindlela ezahlukene.
Iyini i-Halibut Fish?
izinhlanzi ze-halibut ihlukaniswe yaba izinhlobo ezimbili: Pacific kanye Atlantic. I-Atlantic halibut phakathi kweYurophu neNyakatho Melika, Pacific halibut Itholakala phakathi kwe-Asia neNyakatho Melika.
izinhlanzi ze-halibut, umndeni we-flatfish lapho womabili amehlo abekwe kwesokudla phezulu I-Pleuronectidae owomndeni wakhe.
I-Pleuronectidae Njengamanye ama-flatfish emndenini wawo, i-halibut Inamaphiko e-pelvic alinganayo kanye nomugqa osemaceleni othuthuke kahle nhlangothi zombili.
Zinomlomo obanzi, olinganayo ophumela ngaphansi kwamehlo angezansi. Amazenga ayo mancane, abushelelezi, futhi agxilile esikhumbeni, anomsila ochazwa ngokuthi ogobile, omise okwenyanga, noma omise okwenyanga.
I-halibutImpilo kafulawa icishe ibe yiminyaka engama-55.
Liyini Ivelu Yokondleka Kwezinhlanzi ze-Halibut?
i-halibut fish, Iwumthombo omuhle kakhulu we-selenium, i-trace mineral enezinzuzo eziningi zezempilo ezidingwa imizimba yethu ngamanani amancane.
I-half fillet ephekwe (160 grams) i-halibut inikeza ngaphezu kwe-100% yesidingo sansuku zonke se-selenium.
seleniumKuyi-antioxidant enamandla esiza umzimba wethu ukulungisa amangqamuzana alimele futhi yehlise ukuvuvukala. Iphinde idlale indima ebalulekile empilweni yegilo.
Ngaphezu kwalokho, i-halibutIwumthombo omuhle weminye i-micronutrients ehlukahlukene efaka isandla empilweni:
Niacin
Niacin Idlala indima enhle empilweni yenhliziyo futhi isiza ngisho nokuvimbela isifo senhliziyo. Iphinde ivikele isikhumba elangeni. I-half fillet (160 grams) i-halibutinikeza i-57% yesidingo se-niacin.
phosphorus
I-mineral yesibili egcwele kakhulu emzimbeni wethu i-phosphorusIsiza ukwakha amathambo, ilawula i-metabolism, igcina ukushaya kwenhliziyo okuvamile nokunye. A izinhlanzi ze-halibutinikeza i-45% yesidingo se-phosphorus.
magnesium
Ngokuphendula okungaphezu kuka-600 emzimbeni wethu, okuhlanganisa ukwakheka kwamaprotheni, ukunyakaza kwemisipha kanye nokukhiqizwa kwamandla i-magnesium kuyadingeka. A izinhlanzi ze-halibut ukukhonza kunikeza i-42% yesidingo se-magnesium.
I-Vitamin B12
I-Vitamin B12 idlala indima ebalulekile ekwakhekeni kwamangqamuzana abomvu egazi kanye nokusebenza kwesistimu yezinzwa. Itholakala ngokwemvelo ekudleni kwezilwane. Uhhafu wefillet (amagremu angu-160) we-halibut unikeza u-12% wezidingo zakho zikavithamini B36.
I-Vitamin B6
Eyaziwa nangokuthi i-pyridoxine I-Vitamin B6, ingena ekuphenduleni kuka-100 emizimbeni yethu. Inenzuzo ohlelweni lwezinzwa olumaphakathi futhi ithuthukisa ukusebenza kobuchopho. izinhlanzi ze-halibutinikeza u-6% wesidingo se-B32.
Yiziphi Izinzuzo Zezinhlanzi ze-Halibut?
Umthombo wamaprotheni wekhwalithi ephezulu
Kubhakiwe i-halibutIngxenye eyodwa kafulawa ihlinzeka ngamagremu angu-42 weprotheyini yekhwalithi ephezulu, ngaleyo ndlela isiza ukuhlangabezana nesidingo samaprotheni esivela ekudleni.
I-Dietary Reference Intake (DRI) yamaprotheni ingamagremu angu-0.36 ngekhilogremu, noma amagremu angu-0.8 ngekhilogremu ngayinye yesisindo somzimba. Lokhu kwanele ukuhlangabezana nezidingo zamaphrotheni zamaphesenti angama-97-98 abantu abanempilo.
Lesi samba siyadingeka ukuvimbela ukuntuleka kwamaprotheni. Izinga lomsebenzi, ubunzima bemisipha, kanye nesimo samanje sempilo konke kungakhuphula izidingo zamaprotheni.
Amaprotheni aqukethe ama-amino acid abandakanyeka cishe kuyo yonke inqubo ye-metabolic emzimbeni wethu.
Ngakho-ke, ukuthola amaprotheni anele kubalulekile ngezizathu ezihlukahlukene. Njengokwakha nokulungisa izicubu zomzimba, ukucindezela ukudla, ukwehlisa isisindo...
Izinhlanzi namanye amaprotheni ezilwane abhekwa njengekhwalithi ephezulu, amaprotheni aphelele. Lokhu kusho ukuthi ahlinzeka ngawo wonke ama-amino acid abalulekile umzimba wethu ongakwazi ukuwenza ngokwawo.
Kuzuzisa inhliziyo
Isifo senhliziyo siyimbangela ehamba phambili yokufa kwabesilisa nabesifazane emhlabeni jikelele.
I-halibutIqukethe imisoco ehlukahlukene elungele inhliziyo, njenge-omega 3 fatty acids, i-niacin, i-selenium ne-magnesium.
Nakuba imfuneko yansuku zonke ye-omega 3 fatty acids ingacacile, isincomo Sokuthatha Okwanele (AI) kubantu abadala singu-1,1 kanye ne-1,6 amagremu kwabesilisa nabesifazane, ngokulandelana. Sthandwa sami i-halibutinikeza cishe amagremu angu-1.1 we-omega 3 fatty acids.
I-Omega 3 fatty acids inenzuzo empilweni yenhliziyo ngezindlela eziningi.
Kuyasiza ukwehlisa i-triglycerides, kwandise i-cholesterol “enhle” ye-HDL, kuvimbele amahlule egazi futhi kwehlise umfutho wegazi ophakeme.
Eyaziwa nangokuthi i-vitamin B3, i-niacin ithuthukisa amazinga e-cholesterol ne-triglyceride.
Ngaphezu kwalokho, i-halibutOkuqukethwe okuphezulu kwe-selenium kugalikhi kusiza ukunciphisa ingozi yesifo senhliziyo ngokunciphisa ukucindezeleka okwenziwe nge-oxidative, ukuvuvukala kanye nokwakhiwa kwe-cholesterol "embi" ye-LDL emithanjeni.
Ekugcineni, ucwaningo lubonisa ukuthi ukusetshenziswa kwe-magnesium kungasiza ukwehlisa umfutho wegazi.
Isiza ukulwa nokuvuvukala
Nakuba ukuvuvukala ngezinye izikhathi kunenzuzo emzimbeni wethu, ukuvuvukala okungapheli kungaba yingozi empilweni.
I-halibutI-selenium, i-niacin ne-omega 3 okuqukethwe kukafulawa kusiza ukunciphisa imiphumela emibi yokuvuvukala okungapheli.
Bir izinhlanzi ze-halibutiqukethe i-106% yesidingo sansuku zonke se-selenium. Le antioxidant enamandla isiza ukunciphisa ukucindezeleka okwenziwe nge-oxidative emzimbeni.
Ngenkathi ucwaningo lubonisa ukuthi ukwanda kwamazinga e-selenium egazi kuthuthukisa impendulo yokuzivikela komzimba, ukuntula kungase kuthinte kabi amangqamuzana omzimba nokusebenza kwawo.
I-Omega 3 fatty acids ne-niacin idlala indima ekwehliseni ukuvuvukala. I-Niacin ikhiqiza i-histamine, esiza ukunweba imithambo yegazi futhi ithuthukise ukugeleza kwegazi.
Ucwaningo lubonise ukuxhumana okungaguquki phakathi kokudla kwe-omega 3 fatty acid kanye namazinga ancishisiwe okuvuvukala.
Inciphisa ama-molecule nezinto ezibangela ukuvuvukala, njengama-fatty acids, ama-cytokines, nama-eicosanoids.
Yehlisa ingozi yokuwohloka komqondo
I-Omega 3 fatty acids igxilile ebuchosheni futhi idlala indima ebalulekile ekuziphatheni nasekusebenzeni kwengqondo (ukusebenza kanye nenkumbulo).
Ocwaningweni lwakamuva, amazinga ajikelezayo kanye nokudla kwe-docosahexaenoic acid (DHA) kanye ne-eicosapentaenoic acid (EPA), izinhlobo ze-omega 3s, kuhlotshaniswe nengozi encishisiwe yokuwohloka komqondo.
Isiza ukunciphisa ingozi ye-metabolic syndrome
I-halibut, i-metabolic syndrome Iqukethe izakhi ezihlukahlukene ezinhle kakhulu ezifana ne-vitamin B12, amaprotheni ne-selenium ezingaba nemiphumela emihle Ukusetshenziswa kwezinhlanzi okuphezulu kuye kwahlotshaniswa namaphrofayili e-metabolic enempilo, umfutho wegazi ophansi kanye namaphrofayili e-lipid anempilo.
Ipulazi noma i-Wild Halibut?
Kusukela ekuphakeleni kuya ekungcolisweni, kunezinto eziningi okufanele zicatshangelwe uma uqhathanisa izinhlanzi ezibanjwe endle nezifuywe emapulazini - ngayinye inobuhle bayo kanye nobubi bayo.
Ngaphezu kwamaphesenti angama-50 okudla kwasolwandle okukhiqizwa ukuze kudliwe abantu kukhuliswa emapulazini, futhi leli nani kubikezelwa ukuthi lizokhuphukela ku-2030% ngo-62.
Ukuvimbela ukudotshwa ngokweqile kwezinhlanzi zasendle, isimot itshalwa e-Atlantic, eCanada, e-Iceland, eNorway nase-United Kingdom.
Lokhu kusho ukuthi izinhlanzi zifuywa emachibini, emifuleni, olwandle noma emathangini ngendlela elawulwayo nethengiswayo.
Enye inzuzo yezinhlanzi ezifuywe emapulazini ukuthi ngokuvamile azibizi kakhulu futhi zitholakala kalula kubathengi kunezinhlanzi ezibanjwe zasendle.
Okunye okubi wukuthi zivame ukukhuliswa ezindaweni eziminyene ngakho zichayeka emagciwaneni amaningi, izibulala-zinambuzane nezimuncagazi.
Izinhlanzi ezibanjwe zasendle ngokwemvelo zidla izinhlanzi ezincane kanye ne-algae, futhi azingcoliswa kancane njengoba zingathintani kancane nama-parasites namagciwane, ngakho-ke zibhekwa njengezempilo.
Ukuzingela zasendle kanye epulazini-wakhuliswa i-halibut Akwanele ukusho ukuthi omunye unempilo kunomunye, njengoba kukhona umehluko omncane wokudla okunomsoco phakathi kwabo.
Yiziphi Izingozi Zezinhlanzi ze-Halibut?
Njenganoma yikuphi ukudla, i-halibut Kukhona nokukhathazeka okungase kube khona okudingeka kucatshangelwe ngaphambi kokudla.
Amazinga we-Mercury
I-Mercury iyinsimbi enobuthi enzima etholakala ngokwemvelo emanzini, emoyeni nasenhlabathini.
Izinhlanzi zingase zivezwe ekugxilweni okuphansi kwe-mercury ngenxa yokungcoliswa kwamanzi. Ngokuhamba kwesikhathi, lesi sinsimbi esisindayo singakheka emizimbeni yezinhlanzi.
Izinhlanzi ezinkulu nama-perennials ngokuvamile aqukethe i-mercury eyengeziwe.
Inkosi ye-mackerel, ushaka, i-swordfish ithwala ingozi enkulu yokungcoliswa kwe-mercury.
Kubantu abaningi, amazinga okuphuza i-mercury awayona into ekhathaza kakhulu, njengoba adla amanani anconyiwe ezinhlanzi namagobolondo.
I-halibut Izinzuzo zezinhlanzi ezicebile ku-omega-3 fatty acids, njenge
Omama abakhulelwe nabancelisayo kufanele bagweme izinhlanzi ezinamazinga aphezulu e-mercury, kodwa akufanele bagweme ukudla izinhlanzi ngokuphelele. I-Omega 3 fatty acids isiza ekukhuleni kobuchopho bezingane kanye nezinsana.
izinhlanzi ze-halibutOkuqukethwe kwayo kwe-mercury kungaphansi kokumaphakathi futhi kubhekwa njengokuphephile ukudliwa.
Okuqukethwe kwe-Purine
Ama-purines akhiqizwa ngokwemvelo emzimbeni futhi atholakala ekudleni okuthile.
Kwabanye abantu, ama-purines aphuka enze i-uric acid, engaba nomthelela ekwakhiweni kwe-gout nezinso. Labo abasengozini enalezi zimo kufanele banciphise ukudla kwabo ama-purines ekudleni okuthile.
I-halibut Nakuba iqukethe ama-purines, amazinga ayo aphansi. Ngakho-ke, inempilo futhi ibhekwa njengephephile ngisho nakulabo abasengozini yezifo ezithile zezinso.
Ukusimama
Ukuzinza kumayelana nokwanda kwesidingo sezinhlanzi ezibanjwe zasendle.
Enye indlela yokugcina inani lezinhlanzi zasendle ukwandisa ukutholakala kwezinhlanzi ezifuywayo. Ngokwalesi sizathu; ukufuywa kwezilwane zasemanzini noma izinhlanzi kwaduma kakhulu. Iyindawo yokukhiqiza ukudla ekhula ngokushesha kakhulu emhlabeni.
Ngokusho kwe-Seafood Watch, i-Atlantic yasendle izinhlanzi ze-halibut Isohlwini oluthi “gwema” ngenxa yesibalo esincane sabantu. Ishabalale kakhulu futhi akulindelekile ukuthi iphinde ikhiqize kuze kube ngu-2056.
Pacific halibutKubhekwa njengokuphephile ukusetshenziswa ngenxa yemikhuba yokudoba esimeme e-Pacific Ocean.
Ngenxa yalokho;
Nakuba iqukethe amazinga aphakathi naphansi e-mercury nama-purines, i-halibutIzinzuzo zokudla okunomsoco kafulawa zidlulwa ngokukhathazeka okungenzeka kube nokuphepha.
Icebile amaprotheni, i-omega 3 fatty acids, i-selenium nezinye izakhi ezihlinzeka ngezinzuzo ezihlukahlukene.
Kucishwe ngokwedlulele I-Atlantic halibut okhuliswe epulazini noma Pacific halibut ukukhetha, imvelo kanye izinhlanzi ze-halibut kangcono ngekusasa lezinhlobo zezilwane.
Ukuthi uzoyidla yini le nhlanzi noma ungayidli kuyisinqumo somuntu siqu, kodwa ubufakazi besayensi izinhlanzi ze-halibutIkhombisa ukuthi iyinhlanzi ephephile.
Imibhalo Okufanele Uyifunde
