Izinhlanzi zasolwandle luhlobo lokudla olwenza imizwa eqinile phakathi kwabantu bonke ubudala. Ezinye zivele nje zingabi abadla izinhlanzi, kanti iningi labantu lidla kuphela izinhlobo ezimbalwa zezinhlanzi zasolwandle, kodwa hhayi ezinye izinhlobo. Futhi sekufunwa emva kokudla okuningi, ama-foodies amaningi, izidlo zasolwandle nama-shellfish emva kokudla okupheka kakhulu.
Kungakhathaliseki ukunambitheka kwakho siqu ezitolo zasolwandle, cishe uye wezwa izindaba ukuthi inhlanzi ikuhle kuwe.
Ukuvimbela ukushaywa yisisu kungenye yezinzuzo ezibaluleke kakhulu zokudla kwezilwandle. Ngakho-ke, uma uhlela ukuqala ukudla izinhlanzi, noma uma usuyayithanda kakade, nansi amaqiniso abalulekile mayelana nokudla kwezilwandle nempilo yakho.
Yiziphi izinhlobo zezinhlanzi zasolwandle ezizuzisa?
Abantu abavame ukudla izilwane zasolwandle banesilinganiso esincane esiphezulu kunabantu abadla ukudla okuncane kakhulu okulwandle noma akukho nhlobo olwandle.
Izinhlanzi ezingezona i-shellfish zichazwa ngokuthi i-finfish ngoba zinamaphiko. Ungase ucabange ukuthi i-finfish iphilile, noma ukuthi i-shellfish iyindlela yokwelapha kuphela. Kuyathakazelisa ukuthi kutholakala ukuthi i-finfish ne-shellfish zindlela ezimbili eziphumelelayo kakhulu zokuvimbela izifo ezinkulu ezinjenge-stroke.
Abacwaningi bathole izici ezihlukahlukene phakathi kwezigaba ezihlukahlukene zezinhlanzi zasolwandle. Futhi, kuvela ukuthi izinhlanzi ezinamafutha, izinhlanzi ezinamafutha kanye nezinhlanzi, ezihlanganisa ama-shrimp kanye nama-oysters, zonke zihlobene nomngcipheko we-stroke, ukuhlasela kwenhliziyo nomdlavuza.
Kungani Ukudla Kwezilwandle Kudla?
Ungase uzibuze ukuthi kuyini mayelana nezinhlanzi zasolwandle ezenza kube nempilo enhle. Kunezinhlobo eziningi zezakhi zokudla okunomsoco wezilwandle ezihlanganisa ukunikeza umzimba isifo esinamandla ukulwa nenzuzo.
Izinhlanzi zasemanzini ziphansi kwe-sodium futhi ziphakeme e-potassium, inhlanganisela eyasiza ukugcina ingcindezi ephakeme yegazi .
Umfutho wegazi ophakeme uvimbela ukushaywa nesifo senhliziyo. Iodine, i-mineral edingekayo ekusebenzeni kwe-thyroid enempilo, ngokwemvelo ikhona ezokudla kwezilwandle. I-Selenium, ingxenye yezinhlanzi zasolwandle, iyisifo esilwa ne-antioxidant. I-Seafood ngumthombo omuhle wamaprotheni, okuyingxenye ebalulekile emisebenzini eminingi yomzimba wakho. Amavithamini B12, D, A, no-E nawo anelungelo lokudla okulwandle.
Izilwane zasolwandle zicebile kwezinye izinhlobo zamafutha ngokuvamile okuthiwa 'amafutha enempilo.' Lawa mafutha asiza ukuvikela ubuchopho nemisipha, kanti futhi kuvimbela ukwakhiwa kwamafutha anobungozi ne-cholesterol. La mafutha anenzuzo achazwa njengama-acids amaningi ase-polyunsaturated fatty acids ngenxa yokwakhiwa kwamakhemikhali. Eziningi zamaketanga ama-fatty acids ezinhlanzi zasolwandle yi-omega 3 fatty acids, kuhlanganise ne-alpha linolenic acid, i-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (i-DHA.)
Njengoba ungatshela, kunezinhlobo ezihlukahlukene zezakhi ezitholakala ezidlweni zasolwandle, futhi ngamunye udlala indima ebalulekile ekugcineni impilo yakho.
Yikuphi okulwandle okulusizo-okuthosiwe, okwenziwe ekheniwe, noma okunezinhlanzi?
Kunezinhlobo eziningi zezindlela ezihlukahlukene zokulungiselela nokulondoloza izinhlanzi zasolwandle, futhi ungase uzibuze ukuthi abanye bangcono kunabanye uma kuziwa ekunciphiseni ingozi yokushaya isifo sakho.
Kuvela ukuthi izinhlanzi ezintsha, ezibandisiwe, ezikhukhunziwe, ngisho nezitshalo eziluhlaza zonke zixhunyaniswa kakhulu nezinzuzo zezempilo. Naphezu kokulungiswa okuhlukene kanye nezindlela zokulondoloza, amafutha enempilo nezinye izakhi ziningi kakhulu kulezi zindlela zokudla kwasolwandle. Ukudla okusemathinini okusemathinini kuyindlela ebiza kakhulu yokuvuna izinzuzo zezempilo zezilwandle.
Izinhlanzi ezithosiwe zihlangene nengozi eyengeziwe yokushaywa isifo nesifo senhliziyo. Eqinisweni, inhlanzi ethosiwe, okuyinto eyisisekelo sokudla 'kwesibindi' , ibhekwa njengenye yezinsiza eziholela ekushayweni. Lokhu ngokuyinhloko ngoba inhlanzi ethosiwe, evame ukulungiswa ngokunwebeka okukhulu kanye nezinhlanzana ezincane zezinhlanzi, ibuye isindayo emafutheni e- trans .
Kukhona idatha encane kakhulu mayelana nokuthi imifino eyomile noma ebhemayo iyasiza. Lezi zindlela zifaka uketshezi kwamanzi kanye nosawoti ophakeme kakhulu, futhi akucaci ukuthi izinhlanzi ezilungiselelwe ngale ndlela zigcina amafutha anele ukuthola noma yiziphi izinzuzo zezempilo.
Ingabe Ukudla Kwezilwandle Kuyingozi?
Kube khona izixwayiso mayelana nezinkinga zempilo ezingabangelwa ukudla okudliwa yizilwandle. Lezi zixwayiso ziwela ezigabeni ezintathu eziyinhloko.
Izinhlanzi ezinomsoco
Abantu abadla ukudla okunosolwandle abangapheki ngokugcwele bafaka ingozi yokugula ngenxa yokutheleleka. Izindawo zokudla zasolwandle eziphekwe ngokuhlanganyela noma izilwane zasolwandle ezingakulungele kahle zingabamba izilwane ezingenakukugula uma inhlanzi iphekwe ngokuphelele. Lezi zifo ngokuvamile zibizwa ngokuthi ama-parasite, okusho ukuthi (ukulungele ukukhishwa) zifana nezibungu ezincane ezihlasela umzimba. Nakuba lokhu kuzwakala kuyisabekayo, futhi ukugula akungabazeki ukuthi kunezimo eziphuthumayo zezokwelapha ngisho nangokwelashwa okufayo. Noma kunjalo, kubalulekile ukusebenzisa izinyathelo zangasese nokupheka ngokupheka ukudla kwakho kwezilwandle.
Ama-parasites awawodwa kuphela ezidlweni zasolwandle, futhi ungagula kakhulu uma udla inyama yenkomo, ingulube, inkukhu noma noma iyiphi inyama engapheki ngokugcwele. Umehluko wukuthi kungenzeka kakhulu ukuthi udle inhlanzi eluhlaza ngokweqile kunokuba udle noma yiluphi uhlobo lwenyama eluhlaza ngoba i-sushi, ejwayele ukuzenzela ngenhlanzi eluhlaza, ithandwa kakhulu.
Ngokuvamile, uma i-sushi ilungiswe ngezinhlanzi eziphezulu endaweni ehlanzekile engcolile ngumkhandi we-sushi owaziyo futhi oqaphele, cishe akunakwenzeka ukuthi uzothola ukutheleleka kuwo. Inombolo yezifo ezivela ku-sushi zincane kakhulu uma kuqhathaniswa nokusetshenziswa kwe-sushi e-United States nasezweni lonke. Kodwa-ke, noma yiliphi uchwepheshe wezokwelapha ongakutshela ukuthi akusoze kube yisiqinisekiso sokuthi ukudla okulwandle okuluhlaza kuphephile ngokuphelele futhi akukhululekile kwamagciwane ezincane ezithathelwanayo.
Ubuhlungu / ubuthi
Kube khona izindaba eziningi mayelana nobuthi bezokwelapha (ubuthi) kusuka ekudleni izinhlanzi. Ngokuvamile, la amakhemikhali angangcolisa izilwane zasolwandle okungenzeka zivela endaweni engcolile noma engcolile.
Ngokuvamile, ukukhathazeka ngokuphathelene nezinhlayiya zokudla zasolwandle kuqondana ngqo namazinga aphakanyisiwe e-mercury atholakale kwezinye izinhlobo zezinhlanzi zasolwandle.
Umehluko phakathi kwamachiza amakhemikhali kanye nezifo ukuthi ukutheleleka kungakusiza kakhulu futhi ugula, kuyilapho ubuthi obubuthelela buthule, obangela ukukhazamiseka okungaqondakali kokulimala. Noma kunjalo, ubuthi obudliwayo obusolwandle alukwesabeki njengoba kuzwakala. Izixwayiso zamanje nezincomo zivumela ukusetshenziswa kwezinhlanzi eziphelele ngaphezu nangaphezulu kwemali abantu abaningi abangayidla. Eqinisweni, kubhekwa kuphephile ukudla kuze kube ngu-14 ukukhonza inhlanzi ngesonto!
Fish Fish
Njenganoma yikuphi ukudla, uma izinhlanzi zisala ukuba zonakalise, zingenza ugule kakhulu. Ngokuvamile, izifo ongazithola ezidleni zasolwandle ezonakalisiwe zingenza ugule kunezifo ezihlobene nenhlanzi eluhlaza.
Ngingayithatha Amaphilisi Okudoba?
Amaphilisi amafutha wezinhlanzi athandwa uma sekutholakala ukuthi amafutha ezinhlanzi zasolwandle ayigugu empilweni yakho. Izinhlanzi zinezinhlobo eziningi ze-omega 3 fatty acids. Lawa mafutha anezindima ezimbalwa ezibalulekile, ngaphezu kokuvimbela ukushaywa nesifo senhliziyo. Amafutha ajwayelekile ngokwezinhlanzi abuye athuthukise ukuthuthukiswa kobuchopho besana, futhi ahlanganiswe ne-IQ ephakeme.
Noma kunjalo, uma ufuna ukuthola izinzuzo zamafutha wezinhlanzi, ucwaningo lubonisa ukuthi amaphilisi amaningi e-fish oil ayengeke akwazi ukunikeza izinzuzo ezifanayo njengokudla ukudla okunolwandle. Kukhona ezinye izingxenye zokudla okunomsoco ezokudla zasolwandle ezingaphenduliwe ngokugcwele efomini lokugcwalisa noma iphilisi.
Noma kunjalo, azikho imiphumela eyingozi ehambisana namafutha wezinhlanzi ezinhlanzi, futhi kungenzeka kube nenzuzo encane. Ngakho uma ungakwazi ukuma izinhlanzi, kodwa ngempela ufuna ukuzama ukuvuna izinzuzo zezempilo zasolwandle, ungase uthole inzuzo encane ngokusebenzisa izithako.
Izwi elivela
Izinhlanzi zokudoba, kuhlanganise nezinhlanzi ezintsha ezibanjwe, i-shellfish kanye nezinhlanzi ezisemathinini zihlanganiswe ngokuqinile nezinzuzo zezempilo kanye nezingozi ezithile. Ngokuvamile, izinzuzo zokudla okunesidlo sasolwandle zidlula kakhulu ukungalungi. Uma ungathandi zonke izinhlobo ezahlukene zezilwane zasolwandle, usengakwazi ukuvuna izinzuzo zezempilo zezinhlanzi ngokudla izinhlobo ozithandayo.
Ukwenza izinguquko ezincane ekudleni kwakho kunganciphisa kakhulu ingozi yakho yokushaya isifo. Ukudla kwaseMedithera , okuhlanganisa ukudla okudliwa yizilwandle, kungenye yezinto ezilula zokudla okumele zamukele uma kuziwa ekuvimbeleni ukushaywa yisisu.
> Imithombo:
> Inhlanzi, umthombo waseMedithera we-n-3 PUFA: izinzuzo azifaneleki ukunciphisa ukusetshenziswa, iGil A, Gil F, Br J Nutriti. 2015 Ngo-Apr; 113 Isamba 2: S58-67
> Ukudla inhlanzi noma i-omega-3 fatty acids: inkulu kunenani lazo zonke izingxenye? U-Kiefte-de Jong JC, u-Chowdhury R, uFranco OH, u-Eur J Epidemiol. 2012 Dec; 27 (12): 891-4. i-doi: 10.1007 / s10654-012-9757-8
> Ukuhlolwa kuka-FDA ka-2014 kwezinhlanzi zezohwebo: ukucabangela okuwusizo kokuqondiswa kokudla okuthuthukisiwe, uMcGuire J, Kaplan J, Lapolla J, Kleiner R, Nutr J. 2016 Jul 13; 15 (1): 66. i-doi: 10.1186 / s12937-016-0182-9.