Inhlanzi kanye ne-shellfish kuhle ukudla okulinganiselayo okunempilo ngoba ziphezulu amaprotheni namaminerali futhi ngokuvamile ziphansi kwamakholori namafutha agcwele. Eqinisweni, ukudla izinhlanzi okungenani kabili ngesonto ukuhlanganisa okuhle kunoma yikuphi ukudla, ngisho nakwabesifazane abakhulelwe.
Kodwa kunenkinga eyodwa, futhi lokho kuyinzuzo ye-mercury toxicity. Izindaba ezinhle ukuthi akuzona zonke izinhlanzi nezilwane zasolwandle ezinamanani afanayo noma izingxube ze-mercury futhi kunezinhlobo eziningi zezinhlobo ezingadliwa ngokuphepha. I-US Food Management and Drug Administration (FDA) kanye ne-US Environmental Protection Agency (EPA) nokuhlolwa kwamazinga e-mercury kuzo zonke izinhlanzi nezilwane zasolwandle ezithengiswa ngokuthengisa lapha e-US, kanti lezi zinhlobo ezingu-16 ezilandelayo ziphakathi kwama-mercury futhi kudliwe ngokukhululekile.
Lokhu kuhlanganisa kuphela izinhlanzi nezilwane zasolwandle ezithengiswa ezitolo; akubandakanyi inhlanzi ongayibamba emanzini wakho wendawo. Ngakho-ke, uma ukhathazekile ngenhlanzi ethile yemidlalo, hlola uMnyango Wezemihlaba Yombuso wakho noma wenze usesho eMnyangweni Wezolimo We-United States (USDA) Ukuhlanganiswa kokudla Ulwazi lwezokudla.
I-Anchovies engu-1
I-Anchovies ingakwenza wenze ucabange nge-pizza noma ama-Salads kaKesari, kodwa ama-anchovies amasha angafakwa noma asetshenziselwa izindlela zokupheka ezibiza ama-sardine. I-Anchovies nayo iphezulu kuma-omega-3 fatty acids, amaprotheni, amavithamini, namaminerali.
2 - i-Atlantic Mackerel
I-Mackerel ivame ukubhema noma imathinini, kepha izibopho ezintsha zama-mackerel nazo zingafakwa noma zibhakwe. Ngaphandle kwama-fatty acids ama-omega-3, ama-mackerel aphezulu ku-vitamin B-12, i-niacin, i-selenium, i-magnesium, i-iron, ne-potassium, futhi sinamaprotheni amaningi.
3 - Inhlanzi
Ukudoba ngokuvamile kuhlanziwe futhi kuthosiwe ngokujulile, kodwa ungayilungiselela ku-grill noma kuhhavini. I-Catfish ayiyona nje i-mercury ephansi, imthombo omuhle kakhulu weprotheyini, amavithamini, namaminerali, futhi aphansi kwamanoni nama-kilojoule.
4 - Ukushaya
Izikhalazo zitholakala ezidlweni eziningi ezimnandi, mhlawumbe okuziwa kakhulu ngokuthi yi-clam chowder. Izikhalazo zingasetshenziswa njenge-appetizer noma njengengxenye yesidlo esikhulu futhi ziphezulu amaprotheni, amavithamini namaminerali.
5 - Crab
I-Crab ixhumeke kakhulu. I-crab yezinkuni ezinamathanga angasetshenziswa ekwenzeni amaqebelengwane e-crab nezinhlobo ezihlukahlukene zokugxila. Noma ungadla imilenze yomhlanga njenge-entree. I-meat crab iyimithombo emihle kakhulu yamaphrotheni, amaminerali, i-folate, ne-vitamin B-12.
6 - I-Crawfish
Eyaziwa kakhulu ngokuthi isithako esiyinhloko ku-crawfish etouffee, i-crawfish, noma i-crayfish, ibukeka njenge-lobsters amancane, kodwa i-mercury ephansi kune-lobsters. I-Crawfish iphezulu amaprotheni, amaminerali, namavithamini amaningi a-B.
7 - I-Freshwater Trout
Inhlanzi yamanzi amanzi, njenge-rainbow trout, inhlanzi emhlophe emhlophe ephezulu omega-3 fatty acids, amaprotheni, i-calcium, i-magnesium ne-niacin. Kuyinto okumnandi e-pan-ethosiwe.
8 - Haddock
I-Haddock, noma i-scrod, i-whitefish ehlobene ne-cod, kodwa i-haddock ijwayele ukuba ne-mercury encane kune-cod futhi ingafakwa endaweni yokupheka iningi elibiza ikhodi noma enye i-whitefish. U-Haddock ungumthombo omuhle kakhulu we-protein, amavithamini namaminerali.
9 - Herring
U-Herring uvame ukhiqizwa futhi ukhishwa ukhilimu omuncu njenge-appetizer, kodwa lezi zinhlanzi ezincane zingabuyekekwe ku-grill, ku-oven, noma ku-stovetop. U-Herring ucebile omega-3 fatty acids futhi ungumthombo omkhulu wamaprotheni, i-calcium, i-magnesium, i-potassium, i-niacin, i-vithamini B-12, ne-selenium.
Ama-Oyster
Ama-Oysters awumthombo omuhle kakhulu weprotheyini namaminerali-ikakhulukazi i-zinc kanye ne-iron-kanye ne-omega-3 fatty acids. Zingakhonjiswa okuluhlaza njenge-appetizer noma njengengxenye yesitshulu noma isitsha esikhulu.
11 - I-Pollock
I-pollock isemndenini owodwa njenge-cod, kodwa njenge-haddock, i-pollock ingaphansi kwe-mercury. I-Pollock iyi-whitefish enobumnene engasetshenziswa kunoma yikuphi iresiphi ebiza ikhodi futhi imthombo omkhulu wamaprotheni, amaminerali, namavithamini ama-B anzima.
12 - iSalmon
I-Salmon , ikakhulukazi i-saumon yamathinini, iphansi e-mercury. Futhi lokho kuhle ngoba i-salmon ingenye yemithombo engcono kakhulu yama-fatty acids omega-3. I-Salmon steaks kanye nezibopho zingabhakwa, ziboshwe, zisongwe, noma zigodliwe. Noma ungagcina i-saumon ngakwesokunene ukwenza ama saladi noma ama-sandwich. I-Salmon iphinde ibe neprotheni, i-magnesium, i-potassium, i-niacin, i-vitamin B-12, ne-vitamin A.
13 - amaSardine
Ama-sardine ayinhlanzi encane ukuthi uzothola ngamathini. Zivame ukukhonzwa nabantu abahlaselayo njenge-appetizer. Ungathenga futhi ama-sardine amasha kwezinye izitolo kanye ne-grill, ubhake, noma ubheme. Ama-sardine ayenzela wena, futhi. Zithwele ama-acids e-omega-3, i-vitamin D, i-niacin ne-calcium.
14 - Scallops
I-Scallops yilezi zinhlanzi ezinomsoco ezinomsoco ezinokudla kwakho. Ama-scallops amabili amakhulu anama-khalori angu-21 kuphela, futhi awumthombo omuhle kakhulu weprotheyini namaminerali. Khonza ama-scallops angama-pan-seared nge-lemon encane nama-capers ukuze uwagcine ephansi.
15 - ama-Shrimp
I-Shrimp cishe uhlobo oludumile kakhulu lwezinhlanzi zasolwandle futhi kulula ukuthola cishe zonke izindawo zokudlela nezitolo zokudla. Kuphansi kwe-mercury kanye nomthombo omuhle wamaprotheni ngenkathi kunama-calories aphansi. Lokhu kungenjalo uma unesinkwa futhi ujulile-fry ama-shrimp, noma uyisebenze njenge-scampi. Gcina izinhlanzi zakho ezincane nge-baking, ukugcoba, noma ukuwabilisa bese ukhonza nge-cocktail elula.
16 - I-Tilapia
I-Tilapia ingenye uhlobo lwe-whitefish elisezingeni eliphezulu emaprotheni, ama -vithamini ama-B anzima, namaminerali, afana namanye ama-whitefish. I-Tilapia nayo ingumthombo omuhle we-vitamin D. Yisebenze njengoba nje uzokhonza noma iyiphi i-whitefish.
Inhlanzi Ephakeme Kunazo Zonke Ezinyangeni Zomhlaba
Uma ubheka ukuhlala kude ne-mercury , gwema izinhlanzi zasolwandle ezifana ne-king mackerel, shark, swordfish, tilefish, ne-tuna ye-bigeye. Bavame ukuba namazinga aphakeme kakhulu ekungcoleni kwe-mercury.
> Imithombo:
> I-American Pregnancy Association. Izinga leMercury in Fish. Kubuyekezwe ngo-Februwari 21, 2017.
> Menon S. Umhlahlandlela wabathengi weMercury in Fish. Umkhandlu Wezokuvikela Wezemvelo (NRDC). Ishicilelwe ngo-Mashi 10, 2016.
> Ukuphathwa Kwezokudla Nezidakamizwa zase-US (FDA). Izinga leMigury ku-Fish Fish ne-Shellfish (1990-2012). Kubuyekezwe u-Okthoba 25, 2017.
> United States uMnyango Wezolimo (USDA). USDA Ukuhlanganiswa kokudla okwakhiwe. Isevisi Yokucwaninga Ngezolimo. I-USDA Idatha Yomhlaba Kazwelonke Yezokuthutha Ye-Reference Standard, Release 28 . Kubuyekezwe uMeyi 2016.