ESri Lanka, sithanda ukudla ukudla kwasolwandle. Kanye ne-shrimp, i-squid, kanye ne-crab, i-'matti' nayo iyisidlo esidumile phakathi kwabanye bethu. Lezi uhlobo lwe- shellfish enenyama emnandi ngaphakathi kwegobolondo eliluhlaza okwesibhakabhaka nomnyama. Kodwa bewazi ukuthi kunezinzuzo kanye nezingozi zokudla lezi mussels? Ungakhathazeki, namuhla sizoxoxa ngalokho okudingeka ukwazi ngaphambi kokudla izimbaza.
Okokuqala, ake sibone, ziyini lezi zimbaza?
Izimbaza ziwuhlobo lwe-bivalve mollusk. Imbaza eluhlaza okwesibhakabhaka uhlobo oluvame kakhulu lwembaza esiludlayo. Lezi zilwane zihlangana endaweni eyodwa bese zihlunga izinto ezincane (i-plankton) ezintanta emanzini olwandle. Zicabange njengomshini wokuhlunga amanzi.
Ngenxa yokuthi amanzi ahlungwa ngale ndlela, ngezinye izikhathi amabhaktheriya ayingozi kanye nobuthi emanzini nakho kunganqwabelana emizimbeni yawo. Lesi yisona sizathu esiyinhloko esenza sidinga ukuqaphela kancane lapho sidla ama-mussels. Nakuba iningi lalezi zinto eziyingozi libhujiswa uma liphekwe kahle, ubuthi obuthile bungasala.
Namuhla, kukhona nezimbaza ezikhuliswa emapulazini, okungukuthi, ngezintambo ezilengiswe olwandle. Njengoba zingekho phansi kolwandle, zihlanzekile. Kodwa-ke, uma kukhona ubuthi emanzini, zisengamuncwa emzimbeni. Ngakho-ke, yize izimbaza zinezinzuzo zempilo, abanye abantu basengozini enkulu yokuzidla.
Zinomsoco kangakanani izimbaza?
Empeleni izimbaza ziwukudla okunomsoco kakhulu. Ake sibheke ukuthi kungakanani okutholakala kumagremu angu-85 (ama-ounces amathathu) ezimbaza ezibilisiwe.
| Isigaba sezakhamzimba | Usayizi |
|---|---|
| Amakhalori | 146 |
| Amaprotheni | Amagremu angu-20 |
| Amafutha | amagremu angu-4 |
| Ama-carbohydrate | Amagremu ayi-6 |
| I-Vitamin C | Iqukethe inani eliphezulu |
| Insimbi | Cishe ingxenye eyodwa kwezintathu yesidingo sansuku zonke |
| I-Vitamin A kanye ne-Calcium | Iqukethe inani elikhulu |
Yiziphi izinzuzo zezempilo zokudla ama-mussels?
Ngenxa yalokhu kwakheka kokudla okunomsoco, kunezinzuzo eziningana emizimbeni yethu ngokudla ama-mussels.
Inqolobane yamaprotheni asezingeni eliphezulu kakhulu
Ama-mussels angumthombo omkhulu kakhulu wamaprotheni. Aqukethe wonke ama-amino acid abalulekile umzimba wethu owadingayo. Kalula nje, la ma-amino acid ayizingxenye eziyisisekelo zamaprotheni. Iphrotheni ekulokhu igaywa kalula ngumzimba wethu. Le phrotheni isiza kakhulu ekuqiniseni imisipha yomzimba, iqinise amasosha omzimba , iqinise amathambo futhi ipholise amanxeba ngokushesha . Uma udla amagremu angu-85 ama-mussels, umuntu ojwayelekile uzothola u-40% wamaprotheni adingekayo ngosuku.
Kusiza ukuvimbela i-anemia
I-anemia yokuntuleka kwensimbi , noma njengoba sikubiza kanjalo, i-anemia , iyisimo esivame kakhulu ezweni lakithi. Lokhu kubangela ukuthi umzimba uzizwe ukhathele futhi ubuthakathaka. Lesi simo sivame kakhulu kwabesifazane bethu, ikakhulukazi omama abakhulelwe. Ama-mussels ayisidlo esicebile ngensimbi. Acebile futhi nge -vitamin B12, ebalulekile ekwakheni amangqamuzana egazi abomvu.
Ngakho-ke, kungaba usizo kakhulu kulabo abanenkinga yokuntuleka kwensimbi ukwengeza ukudla okufana nezimbaza ekudleni kwabo, belandela iseluleko sikadokotela.
Kuhle empilweni yenhliziyo
Ama-fatty acid e-Omega-3 abalulekile empilweni yenhliziyo. Asiza ekulawuleni ukushaya kwenhliziyo, ukwehlisa umfutho wegazi, nokugcina imithambo yegazi iphilile. Izimbaza kanye nokudla kwasolwandle kucebile kakhulu nge-omega-3, i-EPA kanye ne-DHA.
Ingabe uzama ukunciphisa isisindo?
Uma uzama ukunciphisa isisindo, ama-mussels ayisinqumo esihle kakhulu. Anekhalori ephansi kodwa anezakhamzimba eziningi. Kodwa khumbula, ukuwathosa ngamafutha amaningi kuzonciphisa izinzuzo zawo. Ukuwabilisa, ukuwapheka ngomusi, nokuwapheka ngezinongo ezinamakhalori aphansi kuyindlela engcono kakhulu ongayisebenzisa.
Kodwa qaphela! Izingozi zokudla ama-mussels
Kanye nezinzuzo, kunezingozi ezithile zokudla ama-mussels. Kubalulekile ukuzazi lezi.
| Ingozi | Incazelo nokuthi yini okufanele uyenze |
|---|---|
| Ubuthi be-Shellfish | Izimbaza zingaba nobuthi ngezinye izikhathi ngenxa yezimo ezifana 'nokwehla kwamagagasi abomvu' olwandle. Ukudla lezi zinto kungabangela izimo ezingathi sína njengokuphazamiseka kwesisu kanye nokulahlekelwa yimisipha kamuva. Lokhu akunakwenzeka kakhulu uma izimbaza zithengwa emakethe. Uma uzibamba wena, xhumana neziphathimandla zezempilo zendawo. Uma ungabaza, iya egumbini lezimo eziphuthumayo esibhedlela (ETU) ngokushesha. Uma kudingeka, shayela iNational Poisons Information Centre eColombo National Hospital ukuze uthole iseluleko. |
| Okuqukethwe kwe-Mercury | Iningi lezinhlanzi zasolwandle liqukethe i-mercury. Kodwa izinto eziphilayo ezincane njenge-mussels zinamazinga aphansi. Ukudla cishe amagremu angu-340 (ama-ounces angu-12) ngesonto kuphephile kubantu abaningi. Kubalulekile ukuthi abesifazane abakhulelwe bakhulume nodokotela babo ngalokhu futhi balandele iseluleko sabo. |
| Ukungezwani komzimba | Ukungezwani nokudla kwasolwandle kuvame kakhulu, futhi kungaba yingozi ngisho nasekufeni. Uma une-allergy kwezinye izilwane zasolwandle, njenge-shrimp noma i-crab, gwema ukudla ama-mussels ngokuphelele. |
| Izingozi zokudla okuluhlaza | Ukudla izimbaza ezingaphekiwe kuyingozi kakhulu kwabanye abantu. Ikakhulukazi labo abanomdlavuza, isifo sesibindi, isifo sikashukela, amasosha omzimba abuthakathaka, kanye nezifo zesimiso sokugaya ukudla kufanele nakanjani badle izimbaza kuphela ngemva kokuba seziphekiwe kahle . |
Umlayezo Wokuya Nawe Ekhaya
- Izimbaza ziwukudla okunomsoco kakhulu, okucebile ngamaprotheni, insimbi kanye ne-Omega-3.
- Ukudla lezi ziluhlaza kungaholela ekuthelelekeni ngamagciwane kanye nobuthi. Gwema ukuzidla ziluhlaza.
- Uma une-allergy yokudla kwasolwandle, gwema ukudla ama-mussels ngokuphelele.
- Kubaluleke kakhulu omama abakhulelwe, labo abanezivikelo zomzimba ezibuthakathaka, kanye nalabo abanezifo ezingamahlalakhona ukuthi babonane nodokotela wabo ngaphambi kokudla izimbaza.
- Uma usola ukuthi kukhona ubuthi, hamba uye eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela ngokushesha.
Izimbaza, igobolondo, izinzuzo zezempilo, ukungezwani komzimba, ukudla kwasolwandle, ukudla okunomsoco
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