Ingabe ucabanga ngokufaka izinhlanzi ezengeziwe ekudleni kwakho ukuze uphile impilo enempilo? Kungenzeka ukuthi usulibonile igama elithi "Swordfish" ezitolo ezinkulu. Abanye abantu bayibiza nangokuthi i-swordfish. Lena inhlanzi ethandwa kakhulu futhi enomsoco emhlabeni wonke. Ngakho-ke, uma ucabanga nangokudla i-swordfish, namuhla sizokhuluma ngezinto ezithile okudingeka uzazi ngayo.
Ubani ngempela lo swordfish?
Kalula nje, i-swordfish ingenye yezinhlanzi ezinkulu kunazo zonke olwandle. Cabanga nje, enye i-swordfish ingaba nesisindo esingamakhilogremu angu-1,400 futhi ikhule ibe ngamafidi angaba ngu-3.5 ubude. Le nhlanzi ithola igama layo engxenyeni yekhanda layo eyisicaba, efana nenkemba ephuma phambili. Yilokhu ekusebenzisayo ukuzingela. Isebenzisa le 'nkemba' ukushaya isisulu sayo, njengezinhlanzi noma i-squid, izenze zizizwe zingaphilile ngaphambi kokuzidla.
Laba bangabazingeli abashesha kakhulu olwandle. Bangabhukuda ngesivinini esingafika kumakhilomitha angama-80 ngehora. Imizimba yabo ijwayele ukuzingela ngisho nasemanzini abandayo, ajulile. Lolu hlobo lwenhlanzi luvame ukutholakala olwandle i-Atlantic, iPacific, kanye ne-Indian Oceans.
Yiziphi izinzuzo zokudla izinhlanzi emizimbeni yethu?
I-tuna akuyona nje inhlanzi emnandi, futhi ingukudla okunomsoco kakhulu. Ake sibheke izinzuzo zayo empilweni.
Lolu hlobo lwenhlanzi luwumthombo omuhle kakhulu wamaprotheni . Luphinde lube ne-sodium encane kakhulu (usawoti). Ngaphezu kwalokho, luqukethe amavithamini namaminerali amaningi abalulekile emzimbeni wethu.
- I-Niacin: Lena yi-vithamini B. Isiza kakhulu ekugcineni uhlelo lwethu lwezinzwa, uhlelo lokugaya ukudla, kanye nesikhumba siphilile.
- I-Vitamin B12: Le vithamini ibalulekile ekukhiqizweni kwamaseli abomvu egazi, ukusebenza kwezinzwa, kanye nokusetshenziswa kwamaseli omzimba.
- I-Phosphorous: Le minerali ibaluleke kakhulu ekuqiniseni amathambo namazinyo ethu.
- I-Selenium: Ucwaningo luthole ukuthi lokhu kusiza ekukhuleni okuvamile emzimbeni futhi kungasiza nasekuvimbeleni ezinye izinhlobo zomdlavuza.
- I-Omega-3: Cishe uke wezwa ngayo. Iyi-fatty acid ewusizo kakhulu. I-Omega-3 inganciphisa ingozi yokufa, ikakhulukazi ngenxa yesifo senhliziyo.
Kunciphisa ingozi yesifo senhliziyo
Ucwaningo lubonisa ukuthi ukudla izinhlanzi ezinamafutha, njenge-salmon, okungenani kabili ngesonto (cishe amagremu ayi-100 ngokuphakelwa ngakunye) kunganciphisa ingozi yesifo senhliziyo, isifo sohlangothi, ukufa kwenhliziyo ngokuzumayo, kanye nokwehluleka kwenhliziyo okubangelwa ukuminyana.
Ikakhulukazi uma ungumuntu odla inyama ecutshungulwe njengebhekoni nesoseji, izinzuzo zezempilo zinkulu nakakhulu uma uzishintsha ngomthombo onempilo wamaprotheni njengenhlanzi.
Kodwa, qiniseka ukuthi uyaqaphela le ngozi.
Konke kuhle futhi kungaba khona ingozi encane. Uma sikhuluma ngezinhlanzi, into eyinhloko okufanele siyiqaphele okuqukethwe yi -mercury .
Oshaka bayizinhlanzi ezinkulu eziphezu kochungechunge lokudla olwandle. Lezi zinhlanzi ezinkulu zidla izinhlanzi ezincane. I-mercury emizimbeni yalezo zinhlanzi ezincane iqoqana emizimbeni yalezi zinhlanzi ezinkulu. Yingakho oshaka benamazinga aphezulu e-mercury uma kuqhathaniswa nezinye izinhlanzi ezincane.
Nakuba izingozi ze-mercury ngokuvamile zibhekwa njengeziphansi uma ziqhathaniswa nezinzuzo zokudla izinhlanzi, ukudla izinhlanzi eziqukethe amazinga aphezulu e-mercury njalo kungaholela ebuthi be-mercury . Kodwa kunezindaba ezinhle. Ukupheka izinhlanzi kahle kunganciphisa inani le-mercury elikuyo cishe ngo-30%.
Kubaluleke kakhulu kwabesifazane abakhulelwe nezingane ezincane ukugwema ukudla izinhlanzi ze-tuna ngokuphelele. Lokhu kungenxa yokuthi amazinga aphezulu e-mercury angalimaza ubuchopho bomntwana obusakhula kanye nesimiso sezinzwa. Ngisho nomama abancelisayo kufanele bakhulume nodokotela wabo ngalokhu futhi bafune iseluleko.
Ngisho nakumuntu omdala onempilo enhle, akuwona umqondo omuhle ukudla izinhlanzi eziningi njalo. Ukuzidla ngokulinganisela, ngezikhathi ezithile, kuyindlela ephephile kakhulu.
Liyini inani lokudla okunempilo lezinhlanzi ze-tuna?
Ake sibone ukuthi yimaphi amaqiniso okudla okunempilo aqukethwe yi-tuna enesisindo esingamagremu angu-85 (ama-ounces amathathu).
| Isigaba sezakhamzimba | Usayizi |
|---|---|
| Amakhalori | 146 |
| Amaprotheni | 19.9 g |
| Amafutha aphelele | 6.74 g |
| Ama-carbohydrate | 0 g |
| I-calcium | 5.1 mg |
| I-Phosphorus | 258 mg |
| I-Potassium | 424 mg |
| I-Selenium | 58.2 µg |
Ungayilungisa kanjani inhlanzi kahle futhi kamnandi?
Ukunambitheka kwe-eel kuvame ukuchazwa njengokunambitheka okujiyile, okufana nenyama okunokunambitheka okumnandi kancane. Abantu abaningi abakuthandi ukudla inhlanzi ngenxa "yephunga layo elifana nenhlanzi." Kodwa-ke, njengoba i-eel ingenalo iphunga elinamandla elifana nenhlanzi, ngisho nalabo abangalithandi inhlanzi bangayijabulela. Inyama yayo ijiyile, njenge-steak, futhi ayiqhekeki kalula njengezinye izinhlanzi.
Ukuze uthole ukunambitheka okuhle kakhulu, inhlanzi oyithengayo kufanele ibe yintsha. Ingcezu entsha yenhlanzi kufanele iqine kancane uma uyithinta bese ibuyela emuva uma uyicindezela ngomunwe wakho. Uma uthenga inhlanzi eqandisiwe, hlola ukuze ubone ukuthi kukhona yini ama-ice cubes kuyo. Ama-ice cubes asho ukuthi inhlanzi ibilokhu iqandisiwe isikhathi eside, noma ibilokhu incibilika futhi iqandisiwe. Uma lokho kwenzeka, ukunambitheka kuzoncipha.
Ukupheka kanjani?
Kungcono ukupheka nokudla inhlanzi entsha ngokushesha okukhulu ngemva kokuyithenga, njengoba yonakala ngokushesha. Gcina inhlanzi entsha engxenyeni ebanda kakhulu yesiqandisi, ngaphansi kokunye ukudla. Inhlanzi eqandisiwe kufanele incibilikiswe ngaphambi kokupheka. Indlela engcono kakhulu yokuyincibilikisa ukuyishiya esiqandisini ubusuku bonke. Uma ushesha, ungayincibilikisa esitsheni samanzi abandayo noma ku-microwave lapho "incibilikiswa".
Kunezindlela eziningi zokupheka i-tuna. Izindlela ezithandwa kakhulu ukuyosa, ukuthosa epanini, kanye nokubilisa. Njengoba le nhlanzi inokunambitheka okuthambile, kulula ukuyinambitha nganoma yisiphi isinongo noma isosi oyithandayo.
Into ebalulekile, njenganoma iyiphi inhlanzi, ipheke i-tortellini kuze kube yilapho izinga lokushisa langaphakathi lifinyelela kuma-degrees Fahrenheit angu-145 (145°F).Kufanele iphekwe kahle. Ingcezu yenhlanzi ephekiwe kahle kufanele ibe mhlophe ngokuphelele ngaphakathi, futhi izingcezu kufanele zihlukane kalula uma zibhobozwa ngefoloko.
Umlayezo Wokuya Nawe Ekhaya
- I-Swordfish iyinhlanzi enempilo kakhulu ecebile ngamaprotheni nezakhamzimba ezifana ne-Omega-3 enempilo enhliziyweni.
- Kodwa-ke, kufanele kuqashelwe ngenxa yamazinga aphezulu e-mercury .
- Abesifazane abakhulelwe, omama abancelisayo, kanye nezingane ezincane kufanele bagweme ukudla izinhlanzi ngokuphelele. Uma ungabaza, qiniseka ukuthi uthintana nodokotela wakho.
- Ngisho nabantu abadala abanempilo enhle kufanele badle izinhlanzi ngokulinganisela futhi ngezikhathi ezithile kuphela.
- Qiniseka njalo ukuthi inhlanzi iphekiwe kahle. Lokhu kuzosiza ekunciphiseni amazinga e-mercury kancane futhi kuvimbele ubuthi ekudleni.
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