Izinzuzo ze-Catfish, Izingozi kanye Nenani Lokudla Okunempilo

Inhlanzi eyikatiIngenye yezinhlobo ezivame kakhulu zezinhlanzi. Ivumelana kahle kakhulu nemvelo emhlabeni wonke, ngaphandle kwezindawo ezimbalwa ezinamazinga okushisa aphezulu.

Ngokwesayensi Ama-Siluriformes waziwa ngo inhlanzi eyikatiiyiqembu elihlukahlukene lezinhlanzi ezine-ray-finned. Ezingaphezu kuka-3000 zingatholakala kuwo wonke amazwekazi ngaphandle kwe-Antarctica uhlobo lwe-catfish Kukhona.

Inhlanzi eyikatiIngenye yezinhlobo zezinhlanzi ezitshalwa kakhulu. Abanye izinhlobo ze-catfish Isengozini enkulu (njenge-Mekong catfish) ngenxa yokudoba ngokweqile kanye nokungcoliswa kwamanzi.

Inhlanzi eyikati ikakhulukazi izinhlanzi zasemanzini ahlanzekile, kodwa izinhlobo zamanzi anosawoti ezaziwa nge-hogfish nazo ziyatholakala. Inhlanzi eyikati ithola igama layo kuzinzwa ezinde, ezinjengamadevu ezihlobisa amakhala.

Inani Lomsoco Le-Catfish

Inhlanzi eyikatiInephrofayili yomsoco emangalisayo. 100 amagremu ye-catfish entsha Okuqukethwe wumsoco kungokulandelayo:

Amakhalori: 105

Amafutha: 2,9 amagremu

Amaprotheni: 18 gram

I-Sodium: 50mg

I-Vitamin B12: 121% Wenani Lansuku zonke (DV)

I-Selenium: 26% we-DV

I-Phosphorus: 24% ye-DV

I-Thiamine: 15% we-DV

I-Potassium: 19% we-DV

I-Cholesterol: 24% we-DV

I-Omega 3 fatty acids: 237 mg

I-Omega 6 fatty acids: 337 mg

Inhlanzi eyikatiNgaphezu kokuba nama-kilojoule aphansi kanye ne-sodium, igcwele amaprotheni, amafutha anempilo, amavithamini namaminerali.

Yiziphi Izinzuzo Ze-Catfish?

Inhlanzi eyikatiIbhekwa njenge-nutrient-dense, ngoba iwumthombo omuhle wezinhlobonhlobo zezakhamzimba kodwa ama-calories aphansi. 

Inikeza amaprotheni mafutha

amaprotheniingenye yemithombo yamandla eyinhloko ekudleni kwethu. Iphinde isebenze njengesakhiwo samahomoni amaningi, ama-enzyme, namanye ama-molecule, kanye nokwakhiwa kwezicubu nemisipha nokulungisa.

100 amagremu we-catfish, inikeza i-32-39% yesidingo samaprotheni nsuku zonke, lesi samba siqukethe amakholori angu-105 kuphela.

Ngokuqhathanisa, isilinganiso esifanayo uhlobo lwenhlanzi ihlinzeka cishe ingxenye yezidingo zamaprotheni zansuku zonke, kuyilapho inama-calories angaphezu kwama-230.

Inhlanzi eyikati Imithombo yamaprotheni aminyene enomsoco, njengeprotheni enomsoco, ikhulisa umuzwa wokugcwala kanye nokusiza ekunciphiseni isisindo. 

Icebile ku-omega 3 fatty acids

Umnyango wezoLimo wase-U.S. (i-USDA) uncoma ukuthi kudliwe izinhlanzi eziyi-8 noma okunye ukudla kwasolwandle isonto ngalinye.

Esinye isizathu salesi sincomo inhlanzi eyikati kanye namandla okunye ukudla kwasolwandle okuhlinzeka ngama-omega 3 fatty acids amaningi kunokudla kwezitshalo noma kwezilwane.

I-Omega 3 fatty acids Kubaluleke kakhulu empilweni yobuchopho. Basiza ekwelapheni izimo zemizwa nezengqondo, okuhlanganisa ukulahlekelwa inkumbulo, ukunakwa kwe-attention deficit hyperactivity disorder (ADHD), nokucindezeleka.

Ngaphezu kwalokho, ama-omega-3s axhunywe ekuthuthukisweni kwamandla emisipha yamathambo, impilo yenhliziyo, ngisho ne-gut microbiome (iqoqo lamabhaktheriya anempilo emathunjini akho).

Njengoba imizimba yethu ayikwazi ukukhiqiza i-omega 3 iyodwa, kudingeka siyithole ekudleni esikudlayo. 100 amagremu we-catfish i-fillet inikeza ama-237 mg we-omega 3 kubantu abadala.

Umthombo omuhle we-vitamin B12

100 amagremu we-catfishukuthi abantu abaningi balahlekile I-Vitamin B12 ngo-121% we-DV.

Nakuba ezinye izinhlobo zezinhlanzi zinenani eliphezulu lale vithamini, inhlanzi eyikati Iwumthombo oyingqayizivele.

Amazinga anele kavithamini B12 anezinzuzo ezimbalwa zezempilo ezingaba khona, okuhlanganisa impilo yengqondo ethuthukisiwe, ukuvikeleka esifweni senhliziyo, nokuvimbela nokwelashwa kwe-anemia.

Kuzuzisa inhliziyo

Akukhona nje ukuqondana ukuthi ama-Eskimo adla izinhlanzi e-Arctic anezinga eliphansi lesifo senhliziyo; Ukudla kwasolwandle kuphansi ngamafutha agcwele futhi kuphezulu ku-omega 3, engavikela inhliziyo ezifweni futhi ehlise inani le-cholesterol egazini.

Olunye ucwaningo luze lubonise ukuthi ukudla inhlanzi eyengeziwe isonto ngalinye kunganciphisa ingozi yesifo senhliziyo ngesigamu.

ihlanza imithambo

Ukudla izinhlanzi kungathuthukisa ukujikeleza kwegazi futhi kunciphise ingozi ye-thrombosis. I-EPA kanye ne-DHA - amafutha e-omega 3 atholakala ekudleni kwasolwandle - asiza ukukhulula umzimba ekukhiqizeni i-eicosanoid, into efana ne-hormone eyandisa amathuba okuba namahlule egazi kanye nokuvuvukala.

Kuyazuzisa amehlo

Ukudla izinhlanzi ezinamafutha amaningi njalo kungasiza ukugcina amehlo ekhanya futhi enempilo.

Ucwaningo lwakamuva luthole ukuthi i-omega 3 fatty acids ihlotshaniswa nokuwohloka okuhlobene neminyaka ye-retina kanye nokufiphala kombono. ukuwohloka kwe-macularUphakamise ukuthi isiza labo abanesifo sikashukela i-mellitus (AMD) ukuthi bagcine amehlo abo.

Izinhlanzi namagobolondo aqukethe i-retinol, uhlobo lukavithamini A oluthuthukisa ukubona ebusuku.

Kuwusizo ekwakheni amathambo namazinyo

Inhlanzi eyikatii-mineral ebalulekile yomzimba i-phosphorus kuhlanganisa. I-Phosphorus idlala indima ebalulekile ekwakhiweni kwamathambo namazinyo. Ukuntuleka kwe-phosphorus kungabangela ukulahlekelwa kwamathambo okungagcina kuholela ekukhubazekeni.

Izindlela zokupheka ze-Catfish

Inhlanzi eyikati Kungase kube yingxenye yokudla okulinganiselayo, kodwa izindlela zokupheka zithinta kakhulu ukuthi kunempilo kangakanani.

Leli tafula 100 amagremu we-catfishIbonisa ikhalori, okuqukethwe kwe-sodium namafutha ezindlela ezihlukahlukene zokupheka:

Inhlanzi eyikati Nakuba kuvame ukuthoswa, ezinye izinketho zokupheka ziphansi ngamakholori futhi ziphansi kumafutha nesodium. 

I-Catfish Yazingelwa Futhi Yakhuliswa Emapulazini

Ukufuywa kwezilwane zasemanzini noma izinhlanzi ngokuvamile kwenzeka emachibini amakhulu, amakheji noma amathange ayindilinga. Umhlaba inhlanzi eyikati Iningi lokutholakala kwalo livela emisebenzini yasemanzini.

Noma kunjalo, abanye abantu babanjwe endle. inhlanzi eyikatiangakhetha.

Umehluko kwimisoco

Inhlanzi eyikatiingahluka ngezakhamzimba kuye ngokuthi ifuyelwe noma ibanjwe endle.

i-catfish ekhuliswe epulazini Ngokuvamile ukudla okuphakelwayo okuqukethe okusanhlamvu okufana nesoya, ummbila, nokolweni. Amavithamini, amaminerali, ama-antioxidants, ama-fatty acids ngisho nama-probiotics afakwa njalo ekudleni kwawo.

Ngokuphambene, ubanjwe zasendle inhlanzi eyikati Zingama-feeders aphansi, okusho ukuthi zidla ukudla okufana ne-algae, izitshalo zasemanzini, ama-roe, kanye nezinye izinhlanzi ngezinye izikhathi.

Lo mehluko wokudla okunomsoco ungashintsha kakhulu okuqukethwe kwawo kwamavithamini namaminerali.

Ucwaningo olulodwa, i-Afrika ebanjwe zasendle kanye nepulazi elikhuliswe epulazini inhlanzi eyikati kuqhathaniswa amaphrofayili abo okudla okunomsoco. 

Izinhlanzi ezifuywe epulazini zazinamazinga aphezulu ama-amino acid, kuyilapho amazinga amafutha ehlukene. Ngokwesibonelo, zasendle inhlanzi eyikati ngaphezu kwezinhlanzi ezifuywe emapulazini i-linoleic acid iqukethe kodwa i-eicosanoic acid encane.

Ucwaningo lwesibili lohlobo olufanayo lwe-catfish lwase-Afrika lwathola ukuthi izinhlanzi zasendle zinikeza amaprotheni amaningi, amafutha, i-fiber kanye nama-calories jikelele kune-catfish ekhuliswe epulazini.

Ingabe Kukhona Ukungcola Ku-Catfish?

Abaningi bethu bakhathazeka ngokuchayeka kukungcola okuvela kunoma yiluphi uhlobo lwezilwane zasolwandle.

Izinhlanzi zikwazi ukumunca kalula ubuthi emanzini ezihlala kuwo. Ngemva kwalokho singasebenzisa lezi zinto ezingcolisayo ngenkathi sidla ukudla kwasolwandle.

I-heavy metal mercury ibaluleke kakhulu. Kuyisici esiyingozi esingaba khona ezimweni ezithile zemizwa, ikakhulukazi ezinganeni. Lezi yi-autism nesifo i-Alzheimer's.

Nokho, inhlanzi eyikatiIzinhlanzi ezinkulu neziphila isikhathi eside zinamazinga aphezulu e-mercury. Ngokwesilinganiso, i-swordfish ingathwala i-mercury ephindwe izikhathi ezingu-40 kune-catfish.

Inhlanzi eyikati Ifakwe ohlwini njengenye yezindawo eziphansi kakhulu ku-mercury. Ngakho-ke, uma ukhathazekile ngokuchayeka ezintweni ezingcolisayo, lolu hlobo lwezinhlanzi lungenye yezinketho ezinhle kakhulu zokudla kwasolwandle.

Ngenxa yalokho;

Inhlanzi eyikatiInama-kilojoule aphansi futhi igcwele amaprotheni amancane, amafutha anempilo, amavithamini namaminerali.

Icebile ikakhulukazi ngamafutha e-omega 3 anenhliziyo enempilo kanye ne-vitamin B12.