Izimbaza ziwuhlobo lwe-bivalve mollusk futhi zihlala emanzini ahlanzekile noma emanzini anosawoti. Lezi kungaba izinhlobo zokudla zasolwandle ezidume kakhulu, njengoba zinikeza inani elikhethekile lokudla okunomsoco.
Iphezulu ku-Omega 3 fatty acids kanye nezakhamzimba eziningi ezibalulekile, izimbaza ziwumphelelisi ophelele womhluzi wezilwane zasolwandle ezibabayo noma i-pasta. Kulesi sihloko, sizofunda ngezindlela ezihlukahlukene izimbaza ezizuzisa ngazo namacebiso athile okufanele siwakhumbule ngaphambi kokuwadla.
Ama-propiedades
Izimbaza zingaphekwa ngamagobolondo noma ngaphandle kwawo. Ziwukudla okunomsoco, okukhona phakathi kwawo ukuba khona kwevithamini A, amavithamini B afana ne-folate ne-B12, amaminerali afana ne-phosphorus, i-zinc ne-manganese, kanye nama-omega-3 fatty acids agqamile.
Izimbaza zicebile ngokomsoco. I-85-gram yokuphakelwa kwezimbaza eziluhlaza okwesibhakabhaka iqukethe:
- Amandla: 146 kilojoule
- Amaprotheni: 20 amagremu
- Amafutha: 4 amagremu
- Ama-carbohydrate: 6 amagremu
- Fibre: 0 amagremu
- Ushukela: 0 amagremu
Njengoba sibona, ziwukudla okuvela ezilwaneni ezinezakhiwo ezinhle zokudla okunomsoco.
- ama-calories namafutha. Amagremu angu-85 okunikezwa kwezimbaza okuphekiwe kuqukethe ama-calories angu-146, amagremu angu-4 amafutha, amagremu angu-6 ama-carbohydrate, ama-48 mg we-cholesterol, nama-314 mg we-sodium. Njengoba izimbaza ziphekwa emanzini anosawoti, zinenani eliphakeme le-sodium kunezinye izinhlobo ze-shellfish.
- Amaprotheni. Izimbaza ziwumthombo ocebile wamaprotheni inkomishi eyodwa enikeza amagremu angu-18 wamaprotheni, cishe angu-30% yenani lansuku zonke elinconywayo kumuntu omdala ovamile.
- Vitamin A. Lezi zimbaza ziwumthombo omuhle kavithamini A. Inkomishi eyodwa yezimbaza iqukethe amayunithi angama-240 wamazwe ngamazwe kavithamini A anikela ngo-10% kanye no-8% wokudla okunconyiwe kwabesifazane nabesilisa, ngokulandelana.
- Selenium. Izimbaza zinenani eliningi le-selenium. Inkomishi enikezwa izimbaza inikeza ama-microgram angu-67,2 we-selenium, okungaphezu kokunconywa kwansuku zonke kwama-microgram angu-55 kubantu abadala.
- Vitamin B12 Futhi ziwumthombo omuhle kakhulu we-vitamin B12. Ukuphakelwa kwenyama yezimbaza ephekiwe kunikeza ama-microgram angu-20,4, okulingana no-340% wokudla okunconyiwe kwansuku zonke kwaleli vithamini.
Ikuphi ukunambitheka kwayo?
Ngokungafani nezinye izimbaza ezifana nezimbaza, ama-oyster, noma ama-scallops, izimbaza ngokuvamile zidliwa ziphekiwe, hhayi ziluhlaza. Futhi, izimbaza ezibanjwe zasendle zivame ukuba nokunambitheka okuningi kunezimbaza ezivela emanzini.
Ezintsha zine-flavour emnandi kakhulu futhi zinambitheka kakhulu kunezimbaza ezingabanjwanga, ingasaphathwa eyokuthi lezi zamuva zisengozini enkulu yokonakala futhi zidale izifo ezibangelwa ukudla, njenge-gastroenteritis ebuhlungu besisu. , isifo sohudo, isicanucanu nokuhlanza.
Uma sekushiwo, uma zisanda kuphekwa kahle, izimbaza kufanele zizwakale kahle. Izimbaza eziphekiwe zithambile kakhulu kunama-clam futhi mancane ama-mushy kune-oyster eluhlaza. Athambile, athambile futhi alula ngokunambitheka, ngaphandle kokunambitheka okunamandla kwe-briny noma inhlanzi. Izimbaza eziningi zinoshukela obucayi futhi zimnandi ukunambitheka kwasolwandle. Ikakhulukazi, banambitheka njengenhlanzi Inyama yonkala.
Ukuthungwa kuhlafunwa kancane, kodwa nokho kuthambile, kufana namakhowe.
Izinzuzo
Izimbaza zinikeza ukudla okunomsoco okukhethekile, futhi inzuzo yazo engcono kakhulu iwuhlobo olubanzi lwemisoco ehlukahlukene ezinikezayo.
Umthombo we-Omega-3
Izinhlanzi ezinamafutha zivame ukuba umthombo ongcono kakhulu we-Omega-3. Kodwa-ke, izinhlobonhlobo zokudla kwasolwandle nazo zinikeza lawa ma-acids abalulekile. Izimbaza zinikeza cishe igremu elilodwa le-Omega-3s ku-100-gram ngayinye, okuwenza abe umthombo ophakeme ngokusesilinganisweni.
Ukwengeza, iza ngendlela ye-docosahexaenoic acid (DHA) ne-eicosapentaenoic acid (EPA). Kokubili i-DHA ne-EPA zihlotshaniswa nezinzuzo eziningi zezempilo futhi zikhuphula ngokuthembekile amazinga egazi ama-omega-3s.
Inkomba ye-Omega-3 ephezulu egazini ihlotshaniswa kakhulu nempilo engcono yenhliziyo nemithambo yegazi kanye nengozi ephansi yezehlakalo ezimbi zenhliziyo nemithambo yegazi.
Yehlisa isifo samathambo
Izakhiwo ezifanayo zokulwa nokuvuvukala ezisiza ngesifuba somoya zisiza nasekunciphiseni ukuvuvukala kwamalunga okubangela ukuqaqamba kwamalunga, ikakhulukazi ekwelapheni i-osteoarthritis kanye nesifo samathambo.
Ucwaningo selukhombisile ukuthi izakhamizi zasogwini lwaseMaori lwaseNew Zealand ukudla kwazo okunezimbaza ezinezindebe eziluhlaza zazinezigameko eziphansi zesifo samathambo.
Ivimbela i-anemia
Izimbaza ziwumthombo omuhle kakhulu wensimbi ene-100-gram yokuphakelwa kwezimbaza eziphekiwe ezinikela ngaphezu kuka-100% yenani elinconyiwe lansuku zonke kubantu abaneminyaka engu-50 nangaphezulu.
Njengoba sonke sazi, insimbi idlala indima ebalulekile ekukhiqizeni amangqamuzana abomvu egazi. Ihilelekile ekwakhiweni kwamaprotheni amabili athwala umoya-mpilo, okuyi-hemoglobin ne-myoglobin. Ukushoda kwe-ayoni kungaholela ezinkingeni zempilo ezifana ne-anemia, ukuphelelwa umoya, namazinga aphansi wamandla.
izinzuzo zesikhumba
Ukudla kwasolwandle kunenzuzo esikhumbeni njengoba kuboniswe ukuthi kuvuselela amangqamuzana esikhumba. Ukuvuvukala kungenye yezimbangela zokuguga kwesikhumba. Izimbaza zicebile ku-zinc kanye ne-Omega-3 fatty acids, zombili ezinezakhiwo zokulwa nokuvuvukala.
Ngaphezu kwalokho, ukuntuleka kwe-Omega-3 fatty acids kanye ne-zinc kubhekwa njengenye yezimbangela ze-psoriasis ne-eczema, ezingavinjelwa ngokufaka izimbaza ekudleni. Nokho, ubufakazi abukho ukuze kufinyelelwe esiphethweni esiqinisekile mayelana nokusebenza kwayo kahle.
Umthombo omkhulu wamaprotheni
Njengoba sonke sazi, amaprotheni iyi-macronutrient ebalulekile yomzimba. Sonke sidinga amanani anele amaprotheni ukuze sikhule, kokubili ubukhulu bemisipha kanye nezigaba zokukhula. Izimbaza ziwumthombo omkhulu wamaprotheni. Bahlinzeka cishe ngama-40% enani elinconyiwe leprotheyini yansuku zonke kwabesilisa kanye nama-41% kwabesifazane.
Ukudla izimbaza kunomthelela omuhle kakhulu wamaprotheni ekudleni: amagremu ayi-12-23 amaprotheni ngamagremu ayi-100. Amaprotheni adlala indima ebalulekile emzimbeni womuntu, asize ekwakheni nasekulungiseni imisipha, aqinise amasosha omzimba ngokusiza ukukhiqiza amasosha omzimba, futhi ahlanganise ama-neurotransmitters ebuchosheni alawula imizwa, isifiso sokudla, nokulala. Ukudla amaprotheni anele kusiza ukusula ukucabanga kwakho futhi kulwe nenkungu yobuchopho.
Izingozi ezingaba khona
Izimbaza ziwuhlobo lwe-shellfish okufanele lugwenywe uma sinalo ukungezwani komzimba o ukungabekezeleli kulezi zilwane. Kufanele futhi ugweme izithasiselo uma kunjalo ukhulelwe noma ukuncelisa ibele ngenxa yokuntuleka kolwazi lokuphepha.
Ngaphandle kwalawa maqembu, kuye kwabonwa eminye imiphumela emibi. Isibonelo, kungabangela ukuvuvukala kwesibindi ngenxa yobuthi obukhiqizwa yimbaza. Eminye imiphumela emibi ehlobene ihlanganisa ukugcinwa koketshezi, isicanucanu, nokucasuka kwesisu. Ukwengeza, izimbaza zingase zihlanganyele kabi noma zandise imiphumela emibi yokuthile imithi, njengezidakamizwa ezinciphisa ukuvuvukala kanye nezidakamizwa ezilwa nokuvuvukala njengezidakamizwa ezingezona ukuvuvukala (ama-NSAID).
Amagciwane
I-Shellfish yokungezwani komzimba ibhekisela ekuphenduleni okungavamile kumaprotheni athile atholakala phakathi kwezinhlobo ze-mollusk nama-crustaceans. Ngezimbaza, kunenkolelo yokuthi iphrotheni ebizwa ngokuthi i-tropomyosin Ingenye yezinto ezingezwani nomzimba. Nakuba ukusabalala kwe-shellfish allergies kuhluka emhlabeni wonke, isilinganiso sokuvama komhlaba wonke siphakathi kuka-0-5 kuya ku-2,5% wabantu.
Ukungezwani nezinhlobo ze-crustacean (ezifana nezimfanzi nama-lobster) kuvame kakhulu futhi kubi kakhulu. Nokho, ukungezwani ne-shellfish njengezimbaza akuvamile. I-allergy ye-shellfish ingaba yingozi kakhulu futhi, esimweni sokungezwani komzimba (i-anaphylaxis), ingaba yingozi empilweni.
izifo ezithathelwanayo
Nakuba kuyivelakancane, ukugula okubangelwa ukudla kungenye into engase ikhathazeke ngazo zonke izinhlobo ze-shellfish, kuhlanganise nezimbaza. Njengezinye izimbaza ezinjenge-oyster, clam, cockles, nama-scallops, izimbaza zihlunga amanzi endaweni yazo. Uma kukhona amagciwane akhona kula manzi, angangcolisa izimbaza.
Izifo ezinjalo ezitholakala ekudleni zingabandakanya i-vibriosis, i-norovirus, kanye ne-paralytic shellfish poisoning, eyaziwa nangokuthi i-PSP. Nokho, kufanele kuqashelwe ukuthi lezi zifo ezitholakala ekudleni azivamile neze. Kunconywa ukugwema ukuthatha kanye nokudla izimbaza zasendle, ikakhulukazi lawo asemanzini aseduze ne-algal blooms.
Ubuthi
Ubuthi bubangelwa ukudla izimbaza ezingcolile, ezingaphekwanga, ezingaphekwanga ngokwanele noma ezonakele futhi ngokuyinhloko kuhlobene nalokho ezikudla izimbaza emanzini angenasawoti nasolwandle. Zombili izimbaza zasemanzini ahlanzekile namanzi anosawoti zidla i-phytoplankton kanye nezinto eziphilayo ezincane ngokuhlunga amanzi. Kodwa njengoba bemunca amanzi ngenxa yemisoco ehlakazekile kuwo, baphinde bahlunge amagciwane anjengamabhaktheriya, amagciwane, ama-parasites noma ubuthi, kuhlanganise ne-methylmercury etholakala ngokwemvelo ezindaweni zasolwandle.
Kucatshangelwa ukuthi kungcono gwema ukudla imbaza phakathi nezinyanga ezifudumele lapho kungase kube nokukhula ngokweqile kohlobo oluthile lwe-algae olungakhiqiza ama-neurotoxins (into eyaziwa ngokuthi i-red tide). Lobu buthi bunganqwabelana ezimbazeni, kuma-clam, oyster, nakwezinye izilwane zasolwandle ezidla ngokuhlunga amanzi, futhi ngemva kwalokho zibe yingozi kubantu uma zidlulwa yi-shellfish engcolile.
Ukuqoqwa kwensimbi enzima
Okokugcina, okunye okukhathazayo ukunqwabelana kwezinsimbi ezisindayo ezimbazeni. Nokho, lokhu kuncike kakhulu endaweni lapho lezi mollusk zihlala khona.
Ngaphezu kwalokho, izifundo ezimbalwa ezahlola okuqukethwe kwensimbi esindayo ezimbaza ikakhulukazi zabonisa ukuthi ayengeqi imingcele yokuphepha ekhona.
Ingabe zingadliwa ngesikhathi sokukhulelwa?
Uma sikwi-trimester yokuqala noma yesibili yokukhulelwa, singase sizwele kakhulu iphunga elinamandla futhi sizizwe sicanucanu njalo; ngakho kungase kube ngcono ukugwema ukudla imbaza. Kodwa lokhu kungaba yingxenye yokudla okunempilo, okunomsoco okugcwele imisoco edingwa ngumama kanye nombungu phakathi nawo womathathu ama-trimesters. Kubalulekile ukuthenga izimbaza ezintsha futhi ezilungele ukuphekwa noma ezilungiselelwe futhi eziphekwe kahle.
Izimbaza nezinye izimbaza zingangcoliswa amanzi ezihlala kuwo. Lokhu kungenzeka ezindaweni zombili zamanzi emvelo kanye namachibi atshalwe ngokwenziwa. Ngokuyisisekelo, uma amanzi engcolile, izimbaza zingase zibe nazo.
Ukudla okuluhlaza nokuphekiwe ngezinye izikhathi kungaqukatha amagciwane. Elinye lamagciwane atholakala ezimbazeni nakwezinye izimbaza i-vibri . Kungabangela ukutheleleka okuyingozi, okubizwa ngokuthi i-vibriosis, kunoma ubani, hhayi nje uma ekhulelwe. Izingane, abantu abadala, kanye nabantu abanezinkinga zempilo nabo bangase babe sengozini enkulu.
Izimbaza zingaba nezinye izinhlobo zamabhaktheriya noma ubuthi obungadala ukugula okubi, nakuba lokhu kuyivelakancane. Ngokwesibonelo, ubuthi i-azaspiracide kungabangela isifo esiwushevu esithinta ubuchopho nezinzwa futhi singaholela ngisho nasekukhubazekeni ezimweni ezimbi kakhulu. I E.coli kungolunye uhlobo lwebhaktheriya elingabangela ukugula uma lingena ezimbazeni.
Ungadla kanjani?
Enye inzuzo yezimbaza ukuthi ziyathengeka, ziyahlukahluka, futhi kulula ukuzipheka. Ayikho indlela eqondile yokupheka izimbaza, futhi kungenzeka ukusebenzisa noma iyiphi yalezi zindlela zokupheka ezilandelayo:
- Kubhakiwe
- Kuboshwe
- Kubilisiwe
- Ama-Fritos
- Ehlikiwe
Kunezindlela eziningana zokuqinisekisa ukuthi izimbaza ezenziwe ekhaya ziphephile futhi zinempilo ukuthi zingadliwa:
- Sizoqinisekisa ukuthi izimbaza ziphekwe ezingeni lokushisa langaphakathi eliphephile elingu-62,8°C.
- Sizothenga izimbaza ezintsha kuphela. Abhekwa njengamasha lapho amagobolondo awo evaliwe. Uma zivuleke kancane, ukuzithinta kufanele kuzivale.
- Siyolahla izimbaza ezingavali noma ezinegobolondo eliphukile noma eliqhekekile.
- Izimbaza kufanele zinuke njengolwandle.
- Sizowabilisa okungenani imizuzu emi-5 kuya kweyi-7 ebhodweni elimboziwe ukuze siqiniseke ukuthi acwile ngokuphelele.
- Sizopheka kuze kuvuleke amagobolondo. Uma amagobolondo engavuleki, akufanele adliwe.