Litlhapi tsa Swai: Na U Lokela ho li ja kapa ho li Qoba?

Litaba

• Swai ke eng mme e tsoa kae?
• Boleng ba phepo e nepahetseng
• Matšoenyeho ka Temo ea Litlhapi ea Swai
• Lithibela-mafu li sebelisoa haholo nakong ea tlhahiso
• U kanna oa ja Swai u sa tsebe
• Mokhoa o utloahalang oa Swai le mekhoa e meng e betere
• Ntlha ea Bohlokoa

Litlhapi tsa Swai lia khoneha ebile li latsoeha hamonate.

E tloaetse ho tlisoa ho tsoa Vietnam mme e se e fumaneha haholo ebile e tsebahala ho la US lilemong tse mashome a seng makae tse fetileng.

Leha ho le joalo, batho ba bangata ba jang swai ba kanna ba se tsebe mathata a amanang le tlhahiso ea eona mapolasing a tlhapi a tletseng batho.

Sengoliloeng sena se u fa lintlha ka tlhapi ea swai, ho u thusa ho etsa qeto ea hore na u lokela ho e ja kapa ho e qoba.

Swai ke eng mme e tsoa kae?

Swai ke tlhapi e bosootho bo bosehla, e mongobo e nang le sebopeho se tiileng le tatso e sa jeleng paate. Ka hona, e nka tatso ea lisebelisoa tse ling habonolo ().

Ho latela US National Oceanic and Atmospheric Administration (NOAA), swai e ba tlhapi ea botšelela e tsebahalang sechabeng (2).

Ke letsoalloa la Noka ea Mekong ea Asia. Leha ho le joalo, swai e fumanehang ho bareki e hlahisoa hangata mapolasing a litlhapi Vietnam ().

Ebile, tlhahiso ea swai e Mekong Delta ea Vietnam ke e 'ngoe ea liindasteri tse kholo ka ho fetisisa tsa temo ea litlhapi lefatšeng ka bophara (3).

Pele, swai e neng e kenoa kahare ho US e ne e bitsoa Asia catfish. Ka 2003, Tsamaiso ea Lijo le Lithethefatsi ea Amerika (FDA) e ile ea fetisa molao o reng ho tšoasa litlhapi feela ho Ictaluridae lelapa, e kenyeletsang American catfish empa eseng swai, e ka ngoloa kapa ea bapatsoa e le catfish (4).

Swai o tsoa lelapeng le arohaneng empa le amana le lona Pangasiidae, 'me lebitso la eona ke la mahlale Pangasius hypophthalmus.

Mabitso a mang bakeng sa swai le mefuta e ts'oanang ke panga, pangasius, sutchi, cream dory, metsero katse, tlhapi ea Vietnam, tra, basa le - leha e se shark - shark ea shark le shark ea Siamese.

Swai ke tlhapi e bosoeu bo bosehla, e se nang lehlakore e atisang ho tlisoa ho tsoa lipolasing tsa litlhapi tsa Vietnam. E kile ea bitsoa Asia catfish, melao ea Amerika ha e sa lumella lebitso lena ho sebelisoa. American catfish e tsoa lelapeng le fapaneng le swai, empa li amana.

Boleng ba phepo e nepahetseng

Ho ja litlhapi ka kakaretso ho khothatsoa kaha ho fana ka liprotheine tse omeletseng le mafura a omega-3 a phetseng hantle.

Protheine ea swai ka karolelano ha e bapisoa le litlhapi tse ling tse tloaelehileng, empa e fana ka mafura a omega-3 haholo (,).

4 ounce (113-gram) e sebeletsang swai e sa phehoang e na le (,,, 8):

• Lik'halori: 70
• Liprotheine: Ligrama tse 15
• Mafura: 1.5 dikgerama
• Mafura a Omega-3: 11 mg
• Cholesterol: Ligrama tse 45
• Li-carb: 0 dikgerama
• Sodium: 350 mg ,.
• Niacin: 14% ea Reference Daily Intake (RDI)
• Vithamine B12: 19% ea RDI
• Selenium: 26% ea RDI

Ho bapisa, ts'ebeliso e ts'oanang ea salmon e paka ligrama tse 24 tsa protheine le 1,200-2,400 mg ea mafura a omega-3, ha catfish ea Amerika e na le ligrama tse 15 tsa protheine le 100-250 mg ea mafura a omega-3 ho li-ounces tse 4 (113 grams) ( 9, 10,).

Sodium ea swai e kanna ea ba phahame kapa ea ba tlase ho feta e bonts'itsoeng kaholimo ho latela hore na sodium tripolyphosphate e kae, e leng tlatsetso ea ho boloka mongobo, e sebelisoa nakong ea ts'ebetso ().

Swai ke mohloli o motle haholo oa selenium ebile ke mohloli o motle oa niacin le vithamine B12. Leha ho le joalo, lipalo li ka fapana ho latela seo litlhapi li fepehang ka sona (, 8).

Swai ha a na lijo tse matlafatsang ka ho khetheha. Ba tloaetse ho fepa matlapi a raese, soya, canola le lihlahisoa tsa lihlapi. Lihlahisoa tsa soya le canola hangata li fetotsoe liphatsa tsa lefutso, e leng mokhoa o tsekisanoang (, 3,).

Swai e na le boleng bo itekanetseng ba phepo, e fana ka protheine e ngata empa mafura a omega-3 a manyane haholo. Menehelo ea eona ea mantlha ea vithamine le diminerale ke selenium, niacin le vithamine B12. Ts'ebeliso ea sesebelisoa sa ho boloka swai e le mongobo e eketsa sodium.

Matšoenyeho ka Temo ea Litlhapi ea Swai

Phello ea mapolasi a tlhapi a swai tikolohong ke tikoloho e kholo ().

Lenaneo la Monterey Bay Aquarium’s Seafood Watch le thathamisa swai e le tlhapi e lokelang ho qojoa, kaha mapolasi a mang a tlhapi a swai a hlahisa lihlahisoa tse lahletsoeng ka linoka ka mokhoa o seng molaong (3).

Ho lahla metsi a litšila ka tsela e sa nepahalang ho ama haholo-holo hobane mapolasi a litlhapi tsa swai a sebelisa likhemik'hale tse ngata, ho kenyeletsoa likokoana-hloko, lithethefatsi tse loantšang likokoana-hloko le lithibela-mafu.

Tšilafalo ea Mercury ke taba e 'ngoe. Liphuputso tse ling li fumane maemo a amohelehang a mercury ho swai a tsoang Vietnam le libakeng tse ling tsa boroa-bochabela le boroa ho Asia (,,).

Leha ho le joalo, lipatlisiso tse ling li bonts'itse litekanyo tsa mercury ka swai tse kaholimo ho moeli o khothalletsoang oa Mokhatlo oa Lefatše oa Bophelo ho 50% ea mehlala e lekiloeng ().

Liphephetso tsena li fana ka maikutlo a tlhoko ea boleng bo ntlafetseng ba metsi lipolasing tsa litlhapi tsa swai le ho hlahlojoa ha boleng ba litlhapi hamolemo nakong ea ts'ebetso ea kantle ho naha.

Lenaneo la Monterey Bay Aquarium’s Seafood Watch le eletsa ho qoba swai hobane liakhente tse ngata tsa lik’hemik’hale li sebelisoa mapolasing a litlhapi ’me li ka silafatsa metsi a haufi. Tse ling, empa eseng kaofela, litlhahlobo li fana ka maikutlo a hore swai le eona e ka ba le maemo a phahameng a mercury.

Lithibela-mafu li sebelisoa haholo nakong ea tlhahiso

Ha swai le litlhapi tse ling li lengoa mapolasing a tlhapi a petetsaneng, kotsi ea mafu a tšoaetsanoang litlhaping ea eketseha.

Phuputsong e le 'ngoe, 70-80% ea li-sampuli tsa swai tse romeloang naheng ea Poland, Jeremane le Ukraine li silafalitsoe ke Vibrio bacteria, kokoana-hloko e atisang ho ameha ho chefo ea tlhapi ea likhofu ho batho ().

Ho loants'a tšoaetso ea baktheria, swai hangata e fuoa lithibela-mafu le lithethefatsi tse ling khafetsa. Leha ho le joalo, ho na le litšitiso. Masalla a lithibela-mafu a ka sala ka har'a litlhapi, 'me litlhare li ka kena metsing a haufi (18).

Phuputsong ea lijo tsa leoatleng tse tsoang kantle ho naha, swai le lijo tse ling tsa leoatleng tsa Asia khafetsa li feta meeli ea masalla a lithethefatsi. Vietnam e bile le tlolo ea molao ea masala a mangata ka ho fetesisa har'a linaha tse romellang litlhapi kantle ho naha ().

Ebile, liponto tsa li-swai tsa tlhapi tsa swai tse hoammeng tse tsoang Vietnam le ho ajoa naheng ea Amerika li hopotsoe ka lebaka la ho hloleha ho fihlela litlhoko tsa US ho leka litlhapi bakeng sa masala a lithethefatsi le litšila tse ling (20).

Ntle le moo, le ha litlhapi li ka hlahlojoa hantle 'me lithibela-mafu le masala a mang a lithethefatsi a le ka tlase ho meeli ea molao, ts'ebeliso ea ona khafetsa e ka khothaletsa ho hanyetsa libaktheria ho lithethefatsi (18).

Tse ling tsa lithibela-mafu tse tšoanang li sebelisoa ho phekola tšoaetso ea motho. Haeba li sebelisoa hampe mme libaktheria li ba manganga ho tsona, e ka siea batho ba se na kalafo e sebetsang bakeng sa mafu a itseng (18, 21).

Lithibela-mafu li tloaetse ho sebelisoa ho loants'a tšoaetso mapolasing a tlhapi a swai a petetsaneng. Ho sebelisa lithibela-mafu ka tsela e feteletseng ho eketsa menyetla ea hore libaktheria li li hanele, e leng se ka fokotsang katleho ea meriana bathong.

U kanna oa ja Swai u sa tsebe

U kanna oa laela swai lireschorenteng u sa tsebe.

Phuputsong ea Oceana, mokhatlo oa machabeng oa paballo ea leoatle le babuelli, swai e ne e le e 'ngoe ea mefuta e meraro ea litlhapi tse atisang ho nkeloa sebaka ke litlhapi tse turang haholo.

Ebile, swai e ne e rekisoa e le mefuta e 18 ea litlhapi - hangata e ngotsoeng hampe e le tlhapi, grouper kapa sole (22).

Ho ngola mabitso hampe joalo ho ka etsahala lireschorenteng, lisuphamaketeng le lifemeng tsa tlhahiso ea lijo tsa leoatleng. Ka linako tse ling ho ngola mabitso hampe ke bosholu ba ka boomo kaha swai e theko e tlase. Ka linako tse ling ha e etsoe ka boomo.

Hangata lijo tsa leoatleng li nka leeto le lelelele ho tloha moo li tšoaroang teng ho ea moo u li rekang teng, ho etsa hore ho be thata le ho feta ho fumana tšimoloho ea tsona.

Ka mohlala, ha ho na tsela e bonolo ea beng ba lireschorente ho hlahloba hore na lebokose la litlhapi tseo ba li rekileng ke seo e reng ke sona.

Ho feta moo, haeba ho sa tsejoe mofuta oa tlhapi, joalo ka ha o odara sandwich ea tlhapi ntlong ea ho jella e sa hlakiseng mofuta oa litlhapi, e ka ba swai.

Phuputsong ea lihlahisoa tsa tlhapi tse fuoang lireschorente tse 37 toropong e ka boroa-bochabela ho Amerika, lijana tse ka bang 67% tse thathamisitsoeng feela e le "litlhapi" lenaneng e ne e le swai (23).

Ka linako tse ling Swai e ngoloa lebitso le fosahetseng ka boomo kapa ka phoso e le mofuta o mong oa litlhapi, joalo ka tlhapi, sehlopha kapa sehlopha se le seng. Ho feta moo, lireschorente li kanna tsa se khetholle mofuta oa litlhapi lijaneng tse ling, ka hona ho na le monyetla o motle oa hore o jele swai, leha o ne o sa tsebe.

Mokhoa o utloahalang oa Swai le mekhoa e meng e betere

Haeba u rata swai, reka lihlahisoa tse nang le setifikeiti sa eco ho tsoa sehlopheng se ikemetseng, joalo ka Aquaculture Stewardship Council. Lihlahisoa tse joalo hangata li kenyelletsa logo ea lefapha la netefatso ka har'a sephutheloana.

Setifikeiti se bonts'a boiteko ba ho fokotsa litšila tse ka kenyang letsoho phetohong ea maemo a leholimo le ho senya boleng ba metsi ().

Ho phaella moo, u se ke ua ja swai e tala kapa e sa butsoang. Pheha litlhapi mochesong o kahare oa 145 ℉ (62.8 ℃) ho senya libaktheria tse ka bang kotsi, joalo ka Vibrio.

Haeba u khetha ho fetisa swai, ho na le mekhoa e mengata e metle. Bakeng sa litlhapi tse tšoeu tse tšoeu, nahana ka litlhapi tsa Amerika tse tšoasitsoeng naheng, cod ea Pacific (e tsoang US le Canada), haddock, sole kapa flounder, hara tse ling (25).

Bakeng sa litlhapi tse pakiloeng ka omega-3s, tse ling tsa likhetho tsa hau tse ntle tse se nang mercury e ngata ke saalmon e tšoasitsoeng ka hlaha, sardine, herring, anchovies, li-oyster tsa Pacific le trout ea metsing a hloekileng ().

Qetellong, ja mefuta e fapaneng ea litlhapi ho fapana le ho ja mofuta o ts'oanang ka linako tsohle. Sena se thusa ho fokotsa likotsi tse ka bakoang ke ho pepesetsoa hampe ke litšila tse ka bang kotsi ho mofuta o le mong oa litlhapi.

Haeba u ja swai, khetha mofuta o nang le tiiso ea tikoloho, joalo ka ho Lekhotla la Tlhokomelo ea Aquaculture, 'me u e phehe hantle ho e bolaea Vibrio le libaktheria tse ling tse kotsi. Mefuta e meng e nepahetseng ea swai e kenyelletsa haddock, sole, salmon le tse ling tse ngata.

Ntlha ea Bohlokoa

Litlhapi tsa Swai li na le boemo ba phepo e sa tloaelehang 'me li ka qojoa ka ho fetisisa.

E tlisoa ka ntle ho mapolasi a litlhapi a tletseng haholo moo lik'hemik'hale le lithibela-mafu li sebelisoang ka bongata, ho baka tšilafalo ea metsi le mathata a bophelo.

Ka linako tse ling e ngotsoe ka mokhoa o fosahetseng ebe e rekisoa e le litlhapi tsa boleng bo holimo. Haeba u e ja, khetha mofuta o nang le setifikeiti sa eco.

Ka kakaretso, ho molemo ho ja mefuta e fapaneng ea litlhapi. Mefuta e meng e nepahetseng ea swai e kenyelletsa haddock, sole, salmon le tse ling tse ngata.