Namuhla, uma siya esitolo noma endaweni yokudlela, i-tilapia uhlobo lwenhlanzi esithanda ukuyithenga kalula futhi siyipheke ekhaya. Incane ngobukhulu, inambitheka kahle, futhi ayinamathambo amaningi. Kodwa wake wacabanga ukuthi le nhlanzi ye-tilapia esiyidla kakhulu imnandi kangakanani emizimbeni yethu, noma ingabe inazo izinkinga? Kulungile, namuhla sizokhuluma ngayo ngokucacile nangokunembile.
Hlobo luni lwenhlanzi iTilapia?
Kalula nje, i-tilapia uhlobo lwenhlanzi oluhlala ezindaweni zokugcina amanzi ahlanzekile, njengamachibi nemifula. Ekuqaleni itholakala eMpumalanga Ephakathi nase-Afrika, manje ifuywa emazweni angaphezu kuka-80 emhlabeni jikelele. I-tilapia itshalwa kabanzi naseSri Lanka.
Izinhlanzi ze-tilapia zinomzimba oyisicaba kancane. Kunezinhlobo eziningana, njenge-tilapia emnyama (i-tilapia yaseNile) kanye ne-tilapia ebomvu (i-tilapia yaseMozambique). Okukhethekile kwale nhlanzi ukunambitheka kwayo okuthambile nokuthambile. Kodwa-ke, lokhu kunambitheka kungahluka kakhulu kuye ngezimo zamanzi lapho izinhlanzi zifuywa khona kanye nokudla ezikudlayo.
Yiziphi izinzuzo zezempilo zokudla i-tilapia?
Njengezinye izinhlanzi, i-tilapia ukudla okucebile ngamaprotheni okuyigugu kakhulu emizimbeni yethu. Akukhona lokho kuphela, kodwa sithola nezinye izinzuzo eziningi zokudla okunempilo kule nhlanzi. Ake sibone ukuthi ziyini.
Kungasiza ekunciphiseni ingozi yomdlavuza
I-Tilapia icebile nge- selenium yamaminerali, i-antioxidant enamandla esiza ekuvimbeleni umdlavuza, izifo zenhliziyo, kanye nesifo se-thyroid. Isabelo esisodwa se-tilapia sinikeza u-88% wezidingo zakho zansuku zonke ze-selenium.
Kuvikela impilo yenhliziyo
Enye yezinzuzo ezinkulu zokudla izinhlanzi yi -omega-3 fatty acids equkethe. Lezi zinhle kakhulu enhliziyweni yethu.
- Kunciphisa ukujiya kwegazi.
- Ilawula umfutho wegazi ophakeme.
- Kunciphisa ingozi yokushaywa yisifo sohlangothi kanye nokuhlaselwa yinhliziyo.
- Ilawula ukushaya kwenhliziyo okungajwayelekile.
Yiqiniso, i-tilapia ine-omega-3 encane uma iqhathaniswa nezinhlanzi ezinamafutha njenge-salmon. Kodwa uma iqhathaniswa nenyama yenkomo, ingulube, nenkukhu , i-tilapia ine-omega-3 ephezulu .
Kodwa into eyodwa okufanele uyikhumbule: Ukuthosa ngokujulile noma iyiphi inhlanzi kuzolimaza izakhiwo zayo ezinempilo enhliziyweni. Ngakho-ke, kungcono ukuyidla iyosiwe, ibilisiwe, ishisiwe, noma iphekwe ngamafutha amancane.
Kuqinisa amathambo
I-Tilapia iqukethe izakhamzimba eziningana ezidingekayo ukuze amathambo ethu aqine.
- I-calcium
- I-Vitamin D
- I-Magnesium
- I-Phosphorus
Kusiza ukwehlisa isisindo
I-Tilapia ukudla okunamafutha aphansi, okunamaprotheni amaningi. Uma sidla ukudla okunamaprotheni amaningi, sizizwa sigcwele ngokushesha futhi sihlale sinjalo isikhathi eside. Ngakho-ke, lena yindlela enhle yokunciphisa ukudla okungadingekile kwama-calorie nokulawula isisindo somzimba.
Liyini inani lokudla okunempilo le-tilapia?
Kulungile, ake sibone ukuthi hlobo luni lokudla okunomsoco olutholakala enhlanzini evamile ye-tilapia (cishe amagremu angu-116). Lokhu kuzokunikeza umbono omuhle.
| Izakhamzimba | Inani |
|---|---|
| Amaprotheni | amagremu angu-23 |
| I-Vitamin D | Ama-microgram angu-3.51 |
| I-Vitamin B12 | Ama-microgram angu-1.59 |
| I-Potassium | Amamiligremu angu-338 |
| I-Selenium | Ama-microgram angu-46.7 |
| I-Phosphorus | Amamiligremu angu-191 |
Lezi zinhlanzi ziqukethe inani eliphansi kakhulu lezinsimbi ezisindayo njenge-mercury. Lokhu kungenxa yokuthi lezi zinhlanzi zivame ukukhuliswa ezinhlotsheni zamathangi avaliwe. Ngakho-ke, ukuchayeka ekungcoleni kwemvelo kuphansi. Kunconywa futhi njengohlobo lwenhlanzi olungadliwa ngaphandle kokwesaba ngomama abakhulelwe, omama abancelisayo, ngisho nezingane ezincane.
Yiziphi izingozi ezingaba khona zezinhlanzi ze-tilapia?
Nakuba i-tilapia inezinto eziningi ezinhle, kunezinto okufanele siziqaphele. Kubaluleke kakhulu ukuzazi nalezi.
- Izindlela zokulima: Inkinga enkulu izindlela zokulima ezisetshenziswa kwamanye amazwe ukukhulisa i-tilapia. Eminye imibiko ikhombisile ukuthi, ikakhulukazi ngezinhlanzi ezingeniswe emazweni afana neShayina, zisebenzisa inani elikhulu lama-antibiotic futhi zondla ngisho nendle yezilwane zezinhlanzi. Lokhu kungaholela ekuthelelekeni ngamagciwane. Kodwa-ke, kumelwe sikhumbule nokuthi ukudla okungeniswa eSri Lanka kumele kuhambisane nezindinganiso zokuphepha kokudla zezwe lethu.
- Ukungezwani komzimba: Abanye abantu bangaba nokusabela kokungezwani komzimba nezinhlanzi. Uma wake waba nokusabela kokungezwani komzimba (isib. ukuqubuka kwesikhumba, ubuhlungu besisu, ubunzima bokuphefumula) kolunye uhlobo lwenhlanzi, kungcono kakhulu ukubonisana nodokotela wakho ngaphambi kokudla i-tilapia.
- I-Cholesterol: I-Tilapia iqukethe i-cholesterol ethile. Kodwa ayiyona inani elikhulu uma iqhathaniswa neqanda noma ucezu lwengulube. Ngakho-ke, uma uyidla njalo, akudingeki ukhathazeke nge-cholesterol.
Kungenzeka ukuthi uke wabona indaba ngezinye izikhathi isakazwa ku-inthanethi ethi "i-tilapia iyinhlanzi mbumbulu edalwe ngokwenziwa futhi engenamathambo." Lokho akulona iqiniso nhlobo. I-Tilapia iyinhlanzi yangempela enamathambo nesikhumba, njengezinye izinhlanzi, futhi idliwe ngabantu izinkulungwane zeminyaka.
Ungayikhetha kanjani i-tilapia enhle nephephile?
Uma ukhetha izinhlanzi ze-tilapia esitolo, cabanga ngalezi zinto.
- Khetha inhlanzi entsha: Uma kungenzeka, khetha inhlanzi entsha kunenhlanzi eqandisiwe. Funa izingcezu zezinhlanzi ezimanzi futhi ezinombala ofanayo, ikakhulukazi emaphethelweni.
- Hlola izwe lendabuko: Abanye abantu bayanqikaza ukuthenga izinhlanzi ezingeniswe eShayina. Ungakhetha izinhlanzi ezingeniswe kwelinye izwe (isib. iColombia, i-Indonesia) ngokubheka ilebula.
- Thenga emthonjeni othembekile: Uma kungenzeka, thenga izinhlanzi epulazini lendawo noma esitolo esihle osithembayo.
Izindlela eziningana zokulungisa i-tilapia kamnandi
Ngenxa yokuthi i-tilapia inokunambitheka okuthambile, ingenziwa ibe mnandi kakhulu ngezinongo ezahlukahlukene. Nazi imibono embalwa:
- Faka usawoti omncane, upelepele, i-turmeric powder, kanye ne-chili powder bese uthosa epanini elinamafutha amancane.
- Faka ugalikhi, ibhotela, kanye nejusi likalamula elincane phezulu bese ubhaka kuhhavini.
- Engeza amaqabunga e-curry, i-turmeric, kanye ne-sinamoni bark bese wenza umhluzi onamafutha amaningi.
- Yithose bese uyihlanganisa nemifino ukuze wenze ama-fish tacos amnandi.
- Zibilise, ususe amagobolondo, bese uwaxuba no-anyanisi, utamatisi, kanye nopelepele oluhlaza ukuze wenze isaladi elimnandi.
Umlayezo Wokuya Nawe Ekhaya
- I-Tilapia iwumthombo omuhle wamaprotheni ongabizi, otholakala kalula futhi ongabizi.
- Nakuba ingenayo i-omega-3 eningi njengezinhlanzi njenge-salmon, iyisinqumo esinempilo enhliziyweni uma siqhathaniswa nenyama ebomvu.
- Uma uthenga izinhlanzi, kubalulekile ukuqaphela indlela esetshenziswayo yokuzifuya kanye nezwe ezithengwe kulo. Thenga emthonjeni othembekile.
- Esikhundleni sokuthosa kakhulu, ungalondoloza izinzuzo zayo zempilo ngokubhaka, ukupheka ngomusi, noma ukupheka ngamafutha amancane.
- I-Tilapia akuyona inhlanzi "engamanga" njengoba kuzwakala sengathi, iyinhlanzi yangempela.
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