Kifin Swai: Shin Ya Kamata Ku Ci Ko Ku Guje Shi?

Wadatacce

• Menene Swai kuma Daga Ina Ya Fito?
• Darajar abinci mai gina jiki
• Damuwa Akan Swai Kifin Kifi
• Magungunan rigakafi Ana Amfani da su sosai Yayin Lokacin Samarwa
• Kuna Iya Cin Swai Ba tare da sani ba
• Hanyar Hankali zuwa Swai kuma Mafi Kyawu
• Layin .asa

Kifin Swai yana da araha kuma yana da ɗanɗano.

Yawanci ana shigo da shi daga Vietnam kuma ya zama sananne a cikin Amurka a cikin shekaru biyu da suka gabata.

Koyaya, mutane da yawa waɗanda ke cin abincin swai na iya kasancewa ba su da masaniya game da damuwar da ke tattare da samarwar ta kan gonakin kifi masu yawa.

Wannan labarin yana ba ku gaskiya game da kifin swai, yana taimaka muku yanke shawara idan ya kamata ku ci ko ku guje shi.

Menene Swai kuma Daga Ina Ya Fito?

Swai shine farin-nama, kifi mai danshi wanda ke da tsayayyen tsari da dandano na tsaka tsaki. Sabili da haka, yana iya ɗaukar ɗanɗanar sauran abubuwan haɗin (sauƙi).

A cewar Hukumar Kula da Yankin Tekun Amurka da Yanayi (NOAA), swai ya zama na shida a jerin masanan kifi a kasar (2).

Yana da asalin asalin Kogin Mekong na Asiya. Koyaya, yawanci swai da ake samu ga masu amfani shine mafi yawan kayan gona a gonakin kifi a Vietnam ().

A zahiri, noman swai a cikin Mekong Delta na Vietnam shine ɗayan manyan masana'antun noman kifi na ruwa a duk duniya (3).

A baya, ana kiran swai da aka shigo dashi cikin Amurka shine kifin kifin Asiya. A cikin 2003, Hukumar Abinci da Magunguna ta Amurka (FDA) ta zartar da doka cewa kifi ne kawai a cikin Ictaluridae iyali, wanda ya hada da kifin kifin na Amurka amma banda swai, ana iya yiwa alama ko tallata shi azaman kifin kifi (4).

Swai daga dangi daban amma dangi da ake kira Pangasiidae, kuma sunan ilimin kimiyya shine Pangasius hypophthalmus.

Sauran sunaye na swai da ire-irensu sune panga, pangasius, sutchi, cream dory, catpedish, Vietnamese catfish, tra, basa da - duk da cewa ba shark bane - iridescent shark da Siamese shark.

Swai wani farin nama ne, mai ƙanshi mai ƙoshin lafiya galibi wanda aka shigo dashi daga gonakin kifin Vietnamese. Da zarar an kira kifin kifin na Asiya, dokokin Amurka ba su ba da izinin amfani da wannan sunan ba. Kifin kifin na Amurka ya fito daga dangi daban da swai, amma suna da dangantaka.

Darajar abinci mai gina jiki

Cin kifi gabaɗaya ana ƙarfafa shi yayin da yake ba da furotin mai ƙoshin lafiya da kitse mai kyau na omega-3.

Abincin sunadaran swai matsakaici ne idan aka kwatanta shi da sauran kifaye na yau da kullun, amma yana bayar da kitsen omega-3 kadan (,).

Hanya na 4 (gram 113-gram) na swai da ba a dafa shi ya ƙunshi (,,, 8):

• Calories: 70
• Furotin: 15 gram
• Kitse: 1.5 gram
• Omega-3 mai: 11 mg
• Cholesterol: 45 gram
• Carbs: 0 gram
• Sodium: 350 MG
• Niacin: 14% na Shafin Rana na Yau da kullum (RDI)
• Vitamin B12: 19% na RDI
• Selenium: 26% na RDI

Don kwatankwacin, irin salmon ɗin yana ɗaukar gram 24 na furotin da 1,200-2,400 MG na mai mai Omega-3, yayin da kifin kifin na Amurka ya ƙunshi gram 15 na furotin da 100-250 mg na kitse na omega-3 a cikin awo 4 (gram 113) 9, 10,).

Sodium a cikin swai na iya zama mafi girma ko ƙasa da yadda aka nuna a sama dangane da yawan sodium tripolyphosphate, ƙari don riƙe danshi, ana amfani dashi yayin aiki ().

Swai shine kyakkyawan tushen selenium kuma kyakkyawan tushen niacin da bitamin B12. Koyaya, adadi na iya bambanta dangane da abin da aka ciyar da kifin (, 8).

Swai ba su da abinci masu lafiya musamman. Yawanci ana ciyar da suyar shinkafa, waken soya, canola da kayan masarufi. Kayan waken soya da canola ana canza su sosai, wanda yake aiki ne mai rikitarwa (, 3,).

Swai matsakaici ne a ƙimar abinci mai gina jiki, yana ba da adadin furotin mai kyau amma ƙananan kitse omega-3. Babban gudummawar bitamin da ma'adinai shine selenium, niacin da bitamin B12. Amfani da wani abu mai mahimmanci don kiyaye swai moist yana kara yawan sinadarin sodium.

Damuwa Akan Swai Kifin Kifi

Tasirin gonakin kifin swai akan tsarin halittu shine babban damuwa ().

Shirin Montariy Bay Aquarium’s Seafood Watch ya lissafa swai a matsayin kifin da ya kamata a guji, kamar yadda wasu gonakin kifin swai ke samar da kayayyakin sharar da aka zubar da su ta barauniyar hanya zuwa koguna (3).

Rashin zubar da ruwan sha ba daidai bane musamman saboda gonakin kifin swai suna amfani da sinadarai masu yawa, gami da kashe ƙwayoyin cuta, magungunan anti-parasitic da maganin rigakafi.

Rashin cutar Mercury wani tunani ne. Wasu nazarin sun samo matakan mercury a cikin swai daga Vietnam da sauran kudu maso gabas da yankunan kudancin Asiya (,,).

Koyaya, wasu bincike sun nuna matakan mercury a cikin swai waɗanda suke sama da recommendedungiyar Lafiya ta Duniya da shawarar da aka ba da shawara a cikin 50% na samfuran da aka gwada ().

Waɗannan ƙalubalen suna nuni da buƙatar ingantaccen ruwa akan gonakin kifin swai da ingantaccen binciken kifin a yayin aiwatar da shigo da shi.

Shirin na Seafood Watch na Monterey Bay Aquarium ya ba da shawarar guje wa swai saboda ana amfani da sinadarai masu yawa a gonakin kifin kuma suna iya gurɓata ruwa kusa da su. Wasu, amma ba duka ba, nazarin na nuna cewa swai na iya samun babban matakin mercury shima.

Magungunan rigakafi Ana Amfani da su sosai Yayin Lokacin Samarwa

Lokacin da aka shuka swai da sauran kifaye a gonakin kifi mai cunkoson mutane, barazanar kamuwa da cututtuka a cikin kifin yana karuwa.

A cikin binciken daya, kashi 70-80% na samfurin swai da aka fitar zuwa kasashen Poland, Jamus da Ukraine sun gurbata Vibrio kwayoyin cuta, kwayoyin cuta wadanda suke da hannu cikin gubar abincin kifin kifin a cikin mutane ().

Don magance cututtukan ƙwayoyin cuta, ana ba swai sau da yawa magungunan rigakafi da sauran magunguna. Koyaya, akwai matsaloli. Ragowar maganin rigakafi na iya zama a cikin kifin, kuma magungunan na iya shiga hanyoyin ruwa na kusa (18).

A cikin nazarin cin abincin da ake shigo da shi daga kasashen waje, swai da sauran kayan cin abincin Asiya galibi sun wuce iyakar ragowar ƙwayoyi. Vietnam tana da mafi yawan yawan keta sharan ƙwayoyi tsakanin ƙasashe masu fitar da kifi ().

A hakikanin gaskiya, an tuna da fam dubu 84 na daskararren fillan kifin swai da aka shigo da su daga Vietnam aka rarraba a Amurka saboda rashin biyan bukatun Amurka don gwada kifin don ragowar magunguna da sauran gurɓatattun abubuwa (20).

Bugu da ƙari, koda kuwa an bincika kifi da kyau kuma kwayoyin rigakafi da sauran ragowar magunguna suna ƙasa da iyakokin doka, yawan amfani da su na iya inganta haɓakar ƙwayoyin cuta ga magunguna (18).

Ana amfani da wasu daga cikin maganin rigakafin don magance cututtukan mutane. Idan an yi amfani da su sosai kuma kwayoyin cutar sun zama masu tsayayya da su, zai iya barin mutane ba tare da ingantaccen magani ga wasu cututtuka ba (18, 21).

Ana amfani da maganin rigakafi don magance cututtuka a gonakin kifi na swai mai yawa. Yin amfani da magungunan rigakafi da yawa yana ƙara haɗarin kamuwa da ƙwayoyin cuta a gare su, wanda zai iya, bi da bi, rage tasirin magani a cikin mutane.

Kuna Iya Cin Swai Ba tare da sani ba

Kuna iya yin odar swai a gidajen abinci ba tare da sani ba.

A cikin wani binciken da kungiyar Oceana ta yi, wata kungiyar kiyayewa da ba da fatawa ta kasa da kasa, swai na daya daga cikin nau'ikan kifayen da aka fi maye gurbinsu da kifi mafi tsada.

A hakikanin gaskiya, an sayar da swai azaman nau'ikan kifaye daban-daban 18 - galibi ana satar da su kamar perch, grouper ko tafin kafa (22).

Irin wannan ɓatancin na iya faruwa a gidajen abinci, manyan kantuna da tsire-tsire masu sarrafa abincin teku. Wasu lokuta wannan kuskuren yaudara da gangan tunda swai bashi da tsada. Wasu lokuta ba da gangan ba.

Abincin teku yana yawan yin tafiya mai nisa daga inda aka kama shi zuwa inda ka siya, wanda hakan ya sa ya zama da wahalar gano asalinsa.

Misali, babu wata hanya mai sauki ga masu gidajen abincin su duba cewa kwalin kifin da suka saya shi ne abin da ya ce shi.

Bugu da ƙari, idan ba a gano nau'in kifi ba, kamar idan kuna yin odar sandwich na kifi a gidan abincin da ba a fayyace nau'in kifin ba, zai iya zama swai.

A cikin nazarin kayayyakin kifin da aka yi amfani da su a gidajen abinci 37 a wani gari da ke kudu maso gabashin Amurka, kusan kashi 67% na abincin da aka lasafta a matsayin “kifi” a cikin abincin sun kasance swai (23).

Swai wani lokaci ana yin kuskure da kuskure ko kuma a ɓata shi kamar wani nau'in kifi, kamar su perch, grouper ko tafin kafa. Bugu da ƙari, gidajen abinci ba za su iya gano nau'in kifin a cikin wasu jita-jita ba, don haka akwai kyakkyawar damar da kuka ci swai, ko da kuwa ba ku sani ba.

Hanyar Hankali zuwa Swai kuma Mafi Kyawu

Idan kuna son swai, sayi nau'ikan da ke da takaddun shaida ta hanyar layi daga wata ƙungiya mai zaman kanta, kamar Majalisar Kula da Kula da Ruwan Kayayyakin Kayan Masaru. Irin waɗannan nau'ikan alamun galibi sun haɗa da tambarin hukumar a kan fakitin.

Takaddun shaida yana nuna ƙoƙari don rage gurɓatattun abubuwa waɗanda zasu iya taimakawa ga canjin yanayi da cutar da ƙimar ruwa ().

Bugu da ƙari, kada ku ci ɗanyen ɗanye ko wanda aka dafa da shi. Cook kifi zuwa zafin jiki na ciki na 145 ℉ (62.8 ℃) don lalata ƙwayoyin cuta masu cutarwa, kamar su Vibrio.

Idan ka zaɓi wucewa akan swai, akwai wadatattun hanyoyi masu kyau. Don kifin mai fararen fata, yi la'akari da kifin kifin Amurka da ya kama, daji na Pacific (daga Amurka da Kanada), haddock, tafin kafa ko kuma masu yawo, da sauransu (25).

Don kifin da aka cika da omega-3s, wasu zaɓuɓɓukan zaɓuɓɓukanku waɗanda ba su ƙunshe da sinadarin mercury mai yawa sune kifin da aka kama da daji, sardines, herring, anchovies, Pacific oysters da freshwater trout ().

Aƙarshe, ku ci nau'ikan kifaye daban-daban maimakon iri iri ɗaya koyaushe. Wannan yana taimakawa rage kasada da ka iya zuwa ta hanyar wuce gona da iri ga cutarwa mai cutarwa a cikin nau'in kifi daya.

Idan kun ci swai, zaɓi alama mai ɗauke da hatimin takaddun shaida, kamar daga Majalisar Kula da Kula da Kayayyakin Ruwa, kuma dafa shi da kyau don kashewa Vibrio da sauran kwayoyin cutarwa. Abubuwan lafiya ga swai sun hada da haddock, tafin kafa, kifin kifi da sauran su.

Layin .asa

Kifin Swai yana da bayanan abinci mai gina jiki wanda za'a iya kiyaye shi mafi kyau.

An shigo da shi daga gonakin kifi masu tarin yawa inda ake amfani da sinadarai da magungunan rigakafi fiye da kima, suna haifar da gurɓataccen ruwa da matsalolin kiwon lafiya.

Wani lokaci ana ɓatar dashi kuma ana siyar dashi azaman kifi mafi daraja. Idan kun ci shi, zaɓi alama mai ɗauke da takardar shaidar eco.

Gabaɗaya, yana da kyau a ci nau'ikan kifaye iri-iri. Abubuwan lafiya ga swai sun hada da haddock, tafin kafa, kifin kifi da sauran su.