Kule mihla, xa sisiya evenkileni okanye kwindawo yokutyela, i-tilapia luhlobo lwentlanzi esithanda ukuyithenga nokuyipheka lula ekhaya. Incinci ngobukhulu, inencasa entle, kwaye ayinamathambo amaninzi. Kodwa ngaba wakha wacinga ngendlela emnandi ngayo le ntlanzi ye-tilapia esiyitya kakhulu emizimbeni yethu, okanye ingaba ineengxaki zayo? Kulungile, namhlanje siza kuthetha ngayo ngokucacileyo nangokuchanekileyo.
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Luhlobo luni lwentlanzi iTilapia?
Ngamafutshane, i-tilapia luhlobo lwentlanzi oluhlala kwiindawo zokugcina amanzi acocekileyo, njengamachibi nemilambo. Ekuqaleni yazalelwa kuMbindi Mpuma naseAfrika, ngoku ifuywa kumazwe angaphezu kwama-80 kwihlabathi liphela. I-Tilapia ikwalinywa kakhulu eSri Lanka.
Iintlanzi zeTilapia zinomzimba othe tyaba kancinci. Kukho iintlobo ezahlukeneyo, ezifana ne-black tilapia (Nile tilapia) kunye ne-red tilapia (Mozambique tilapia). Eyona nto ikhethekileyo kule ntlanzi yincasa yayo ethambileyo nethambileyo. Nangona kunjalo, le ncasa inokwahluka kakhulu ngokuxhomekeke kwiimeko zamanzi apho iintlanzi zikhuliswa khona kunye nokutya ezikutyayo.
Zithini iingenelo zempilo zokutya i-tilapia?
Njengezinye iintlanzi, i-tilapia kukutya okuneproteni eninzi okuxabisekileyo emizimbeni yethu. Asikuko oko kuphela, kodwa sifumana nezinye izibonelelo ezininzi zesondlo kule ntlanzi. Masibone ukuba zeziphi.
Inokunceda ukunciphisa umngcipheko womhlaza
I-Tilapia ityebile kwi- selenium , i-antioxidant enamandla enceda ekuthinteleni umhlaza, izifo zentliziyo, kunye nesifo se-thyroid. Inxalenye enye ye-tilapia inika i-88% yezidingo zakho zemihla ngemihla ze-selenium.
Ikhusela impilo yentliziyo
Enye yezona nzuzo zinkulu zokutya iintlanzi yi -omega-3 fatty acids eziquletheyo. Ezi zilungile kakhulu entliziyweni yethu.
- Inciphisa ukujiya kwegazi.
- Ilawula uxinzelelo lwegazi oluphezulu.
- Inciphisa umngcipheko wesifo sohlangothi kunye nokuhlaselwa yintliziyo.
- Ilawula ukubetha kwentliziyo okungaqhelekanga.
Inyani yile, i-tilapia incinci kancinci kwi-omega-3s xa ithelekiswa neentlanzi ezinamafutha ezifana ne-salmon. Kodwa xa ithelekiswa nenyama yenkomo, inyama yehagu, kunye nenkukhu , i-tilapia iphezulu kwi-omega-3s .
Kodwa into enye ekufuneka uyikhumbule: Ukuyiqhotsa nzulu nayiphi na intlanzi kuya kutshabalalisa iimpawu zayo ezisempilweni yentliziyo. Ke ngoko, kungcono ukuyitya iyosiwe, ibilisiwe, itshisiwe, okanye iphekwe ngeoyile encinci.
Yomeleza amathambo
I-Tilapia inezakhamzimba ezininzi ezifunekayo ukugcina amathambo ethu eqinile.
- I-calcium
- IVithamin D
- I-Magnesium
- I-phosphorus
Inceda ukunciphisa umzimba
I-Tilapia kukutya okunamafutha aphantsi, okuneeproteni ezininzi. Xa sitya ukutya okuneeproteni ezininzi, siziva sihluthi ngokukhawuleza kwaye sihlale sinjalo ixesha elide. Ke ngoko, le yindlela elungileyo yokunciphisa ukutya okungeyomfuneko ngeekhalori kunye nokulawula ubunzima bomzimba.
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Check Availability →Ingakanani ixabiso lesondlo se-tilapia?
Kulungile, makhe sibone ukuba loluphi uhlobo lwesondlo olukwintlanzi ye-tilapia eqhelekileyo (malunga ne-116 grams). Oku kuya kukunika umbono olungileyo.
| Izakhamzimba | Isixa |
|---|---|
| Iiproteni | Iigram ezingama-23 |
| IVithamin D | Iimayikrogram eziyi-3.51 |
| I-Vitamin B12 | Iimayikrogram eziyi-1.59 |
| I-Potassium | Iimiligram ezingama-338 |
| I-Selenium | Iimayikrogram ezingama-46.7 |
| I-phosphorus | Iimiligram ezili-191 |
Ezi ntlanzi ziqulathe izixa eziphantsi kakhulu zeesinyithi ezinzima ezifana ne-mercury. Oku kungenxa yokuba ezi ntlanzi zihlala zikhuliswa kwiinkqubo zeetanki ezivaliweyo. Ngenxa yoko, ukuvezwa kungcoliseko lokusingqongileyo kuncinci. Kukwacetyiswa njengohlobo lwentlanzi olunokutyiwa ngaphandle koloyiko ngoomama abakhulelweyo, oomama abancancisayo, kwanabantwana abancinci.
Zithini iingozi ezinokubakho zeentlanzi zetilapia?
Nangona i-tilapia inezinto ezininzi ezintle, kukwakho nezinye izinto ekufuneka siziqaphele. Kubaluleke kakhulu ukuzazi ezi zinto.
- Iindlela zokulima: Eyona ngxaki inkulu ziindlela zokulima ezisetyenziswa kwamanye amazwe ukukhulisa i-tilapia. Ezinye iingxelo zibonise ukuba, ingakumbi kwiintlanzi ezingeniswe kwamanye amazwe ezivela kumazwe afana neTshayina, zisebenzisa izixa ezininzi zee-antibiotics kwaye zondla nenkunkuma yezilwanyana zentlanzi. Oku kunokukhokelela kwiintsholongwane. Nangona kunjalo, kufuneka sikhumbule ukuba ukutya okungeniswa eSri Lanka kufuneka kuhambelane nemigangatho yokhuseleko lokutya yelizwe lethu.
- Ii-Allergy: Abanye abantu banokuba ne-allergy kwiintlanzi. Ukuba wakha waba ne-allergy (umz., ukurhawuzelela kwesikhumba, iintlungu zesisu, ubunzima bokuphefumla) kolunye uhlobo lwentlanzi, kungcono ukubonana nogqirha wakho ngaphambi kokuba utye i-tilapia.
- I-Cholesterol: I-Tilapia ine-cholesterol ethile. Kodwa ayininzi kangako xa ithelekiswa neqanda okanye iqhekeza lenyama yehagu. Ngoko ke, ukuba uyitya rhoqo, akufuneki ukhathazeke nge-cholesterol.
Usenokuba ukhe walibona ibali ngamanye amaxesha lijikeleza kwi-intanethi elithi "i-tilapia yintlanzi yobuxoki eyenziwe ngokwenziwa kwaye ayinamathambo." Oko akuyonyani kwaphela. I-Tilapia yintlanzi yokwenyani enamathambo nolusu, njengezinye iintlanzi, kwaye ityiwa ngabantu kangangeminyaka engamawaka.
Ungayikhetha njani i-tilapia elungileyo nekhuselekileyo?
Xa ukhetha intlanzi ye-tilapia evenkileni, cinga ngezi zinto.
- Khetha intlanzi entsha: Ukuba kunokwenzeka, khetha intlanzi entsha kunentlanzi eqandisiweyo. Khangela iziqwenga zentlanzi ezimanzi nezinombala ofanayo, ingakumbi ezijikeleze imiphetho.
- Jonga ilizwe elivela kulo: Abanye abantu bayathandabuza ukuthenga iintlanzi ezingeniswe eTshayina. Ungakhetha iintlanzi ezingeniswe kwelinye ilizwe (umz. eColombia, eIndonesia) ngokujonga ilebheli.
- Thenga kumthombo othembekileyo: Ukuba kunokwenzeka, thenga intlanzi kwifama yasekuhlaleni okanye kwivenkile elungileyo oyithembileyo.
Iindlela ezahlukeneyo zokulungisa i-tilapia kamnandi
Ngenxa yokuba i-tilapia inencasa ethambileyo, ingenziwa ibe mnandi kakhulu ngeendidi ezahlukeneyo zezinongo. Nazi izimvo ezimbalwa:
- Yongeza ityuwa encinci, ipepile, umgubo we-turmeric, kunye nomgubo we-chili uze uwuqhotse epanini kunye neoyile encinci.
- Faka igalikhi, ibhotolo, kunye nejusi yelamuni encinci phezulu uze ubhake kwi-oven.
- Yongeza amagqabi ekhari, i-turmeric, kunye ne-cinnamon bark uze wenze umhluzi oqholiweyo kakuhle.
- Yigrile uze uyidibanise nemifuno ukuze wenze iintlanzi ezimnandi.
- Zibilise, ususe amaqokobhe, uze uwaxube ne-anyanisi, iitumato kunye netshili eluhlaza ukuze wenze isaladi emnandi.
Umyalezo Wokuya Ekhaya
- I-Tilapia ayibizi kakhulu, ifumaneka lula, kwaye iyindawo elungileyo yeproteni.
- Nangona ingenazo i-omega-3 eninzi njengeentlanzi ezifana nesalmon, lukhetho olusempilweni xa kuthelekiswa nenyama ebomvu.
- Xa uthenga iintlanzi, kubalulekile ukuba uqaphele indlela esetyenziswayo yokuzifuya kunye nelizwe ezithengwe kulo. Thenga kumthombo othembekileyo.
- Endaweni yokuqhotsa nzulu, ungalondoloza iingenelo zayo zempilo ngokuyosa, ukuyifutha, okanye ukuyipheka ngeoyile encinci.
- I-Tilapia ayilontlanzi "yobuxoki" njengoko kuvakala amarhe, yintlanzi yokwenyani.
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