Kifin Tilapia: Fa'idodi da Haɗari

Wadatacce

• Menene Tilapia?
• Yana da Kyakkyawan Tushen sunadarai da abubuwan gina jiki
• Oimarta ta Omega-6 zuwa Omega-3 na Iya haifar da kumburi
• Rahotannin Ayyukan Aikin Noma Sunada Matsala
• Tilapia Sau da yawa ana Ci da abincin Dabba
• Za'a Iya Gurbata Tilapia Tare Da Cututtuka Masu Guba
• Hanya mafi aminci ga cin Tilapia da Ingantattun Sauyi
• Layin .asa

Tilapia kifi ne mai arha, mai ɗanɗano mai ƙanshi. Wannan shine nau'in abinci na huɗu da aka fi amfani da shi a cikin Amurka.

Mutane da yawa suna son tilapia saboda tana da araha kuma ba ta da kifi sosai.

Koyaya, nazarin ilimin kimiyya ya nuna damuwa game da ƙoshin tilapia. Yawancin rahotanni ma suna tayar da tambayoyi game da ayyukan noman tilapia.

A sakamakon haka, mutane da yawa suna da'awar cewa ya kamata ku guji wannan kifin kwata-kwata kuma har ma yana da illa ga lafiyarku.

Wannan labarin yana nazarin shaidu kuma yayi nazarin fa'idodi da haɗarin cin tilapia.

Menene Tilapia?

Sunan tilapia a zahiri yana nufin nau'ikan jinsuna da yawa galibi kifi na ruwa wanda yake mallakar dangin cichlid.

Kodayake tilapia na daji asalinsu ne na Afirka, an gabatar da kifin a duk duniya kuma yanzu ana noma shi a cikin ƙasashe sama da 135 (1).

Kifi ne mai kyau don noma saboda baya damuwa da cunkoson mutane, ya girma da sauri kuma yana cin abinci mai ɗan ganyayyaki mai arha. Waɗannan halayen suna fassara zuwa samfurin da ba shi da tsada idan aka kwatanta da sauran nau'ikan kayan cin abincin teku.

Fa'idodi da haɗarin tilapia sun dogara galibi kan bambance-bambance a cikin ayyukan noma, wanda ya bambanta da wuri.

Kasar Sin ta zuwa yanzu ita ce babbar kasar da ke samar da tilapia. Suna samar da sama da tan miliyan 1.6 na kowace shekara kuma suna samar da yawancin shigo da tilapia na Amurka (2).

Takaitawa: Tilapia shine suna ga nau'ikan nau'ikan kifin ruwa. Kodayake ana noma a ko'ina cikin duniya, amma Sin ita ce mafi girma a cikin masu samar da wannan kifin.

Yana da Kyakkyawan Tushen sunadarai da abubuwan gina jiki

Tilapia shine kyakkyawan tushen furotin. A cikin oza 3.5 (gram 100), yana ɗaukar gram 26 na furotin da kalori 128 kawai (3).

Abinda yafi birgewa shine adadin bitamin da kuma ma'adanai a cikin wannan kifin. Tilapia tana da arzikin niacin, bitamin B12, phosphorus, selenium da potassium.

Aikin oce na 3.5 ya ƙunshi masu zuwa (3):

• Calories: 128
• Carbs: 0 gram
• Furotin: 26 gram
• Kitse: 3 gram
• Niacin: 24% na RDI
• Vitamin B12: 31% na RDI
• Phosphorus: 20% na RDI
• Selenium: 78% na RDI
• Potassium: 20% na RDI

Tilapia shima tushen furotin ne wanda yake da nauyin gram 3 kawai.

Koyaya, nau'in kitsen dake cikin wannan kifin yana taimakawa wajen rashin mutuncin sa. Sashe na gaba ya kara tattauna kitse a cikin tilapia.

Takaitawa: Tilapia shine tushen sifa mai gina jiki wanda yake cike da bitamin da kuma ma'adanai daban-daban.

Oimarta ta Omega-6 zuwa Omega-3 na Iya haifar da kumburi

Kifi kusan duk duniya ana ɗauka ɗayan mafi ingancin abinci ne a duniya.

Ofaya daga cikin mahimman dalilai don haka shine kifi kamar kifin kifi, kifi, albacore tuna da sardines suna ɗauke da odar mai mai yawa na omega-3. A zahiri, kifin da aka kama da daji ya ƙunshi sama da 2,500 MG na omega-3s a kowace 3.5-oza (100-gram) mai hidimtawa (4).

Omega-3 fatty acid sune lafiyayyen mai wadanda ke rage kumburi da kuma triglycerides na jini. Hakanan an haɗa su tare da rage haɗarin cututtukan zuciya (,,).

Labarin mara dadi ga tilapia shine kawai yana dauke da MG 240 na omega-3 fatty acid a kowane aiki - sau goma kasa omega-3 fiye da kifin kifin (3).

Idan wannan bai isa ba, tilapia yana dauke da karin mai mai omega-6 fiye da na omega-3.

Omega-6 fatty acid yana da rikici sosai amma ana ɗaukarsa mara ƙarancin lafiya kamar omega-3s. Wasu mutane ma sunyi imanin omega-6 fatty acids na iya zama cutarwa da haɓaka ƙumburi idan aka ci shi da yawa ().

Matsayin shawarar omega-6 zuwa omega-3 a cikin abincin shine yawanci kusan 1: 1 ne sosai. Yin amfani da kifin mai yawa a cikin omega-3 kamar kifin kifi zai taimaka muku cikin sauƙi don saduwa da wannan manufa, yayin da tilapia ba ta bayar da taimako mai yawa ().

A zahiri, masana da yawa suna yin hattara game da shan tilapia idan kuna ƙoƙarin rage haɗarin cututtukan kumburi kamar cututtukan zuciya ().

Takaitawa: Tilapia ya ƙunshi omega-3 ƙasa da sauran kifi kamar kifin kifi. Rabon omega-6 zuwa omega-3 ya fi sauran kifaye girma kuma yana iya taimakawa ga kumburi a jiki.

Rahotannin Ayyukan Aikin Noma Sunada Matsala

Yayinda bukatar mabukaci na tilapia ke ci gaba da bunkasa, noman tilapia yana ba da hanya mai tsada don samar da samfuran mai araha mai rahusa ga mabukaci.

Koyaya, rahotanni da yawa a cikin shekaru goma da suka gabata sun bayyana wasu game da cikakkun bayanai game da ayyukan noman tilapia, musamman daga gonakin da ke China.

Tilapia Sau da yawa ana Ci da abincin Dabba

Wani rahoto daga Hukumar Abinci da Magunguna ta Amurka (FDA) ya bayyana cewa abu ne na yau da kullun ga kifin da ake nomawa a kasar Sin a ciyar da najasa daga dabbobin dabbobi (11).

Kodayake wannan aikin yana saukar da farashin samarwa, kwayoyin cuta kamar Salmonella samu a cikin sharar dabbobi na iya gurbata ruwan kuma ya kara barazanar cututtukan da ake samu daga abinci.

Amfani da najasar dabba a matsayin abinci ba ta da alaƙa kai tsaye da kowane takamaiman kifi a cikin rahoton. Koyaya, kusan 73% na tilapia da aka shigo da su zuwa Amurka ya fito ne daga China, inda wannan al'ada ta zama ruwan dare musamman (12).

Za'a Iya Gurbata Tilapia Tare Da Cututtuka Masu Guba

Wani labarin ya ruwaito cewa FDA ta ƙi jigilar kayan cin abinci na 800 daga China daga 2007–2012, gami da jigilar tilapia 187.

Ya ambaci kifin bai hadu da ka'idojin kariya ba, saboda sun gurbace da wasu sinadarai da ka iya cutar da su, gami da "ragowar magungunan dabbobi da kuma abubuwan da basu dace ba" (11).

Monterey Bay Aquarium's Seafood Watch shima ya ba da rahoton cewa wasu sinadarai da aka sani da ke haifar da cutar kansa da sauran illoli masu guba har yanzu ana amfani da su a aikin tilapia na kasar Sin duk da cewa an hana wasu daga cikinsu tsawon shekaru goma (13).

Takaitawa: Rahotanni da yawa sun bayyana sosai game da ayyuka a cikin aikin tilapia na kasar Sin, gami da yin amfani da najasa a matsayin abinci da kuma amfani da sinadarai da aka hana.

Hanya mafi aminci ga cin Tilapia da Ingantattun Sauyi

Saboda ayyukan noman da ya shafi tilapia a China, ya fi kyau a guji tilapia daga China kuma a nemi tilapia daga wasu ɓangarorin duniya.

Lokacin siyayya don tilapia na noma, mafi kyawun hanyoyin sun haɗa da kifi daga Amurka, Kanada, Netherlands, Ecuador ko Peru (14).

Ainihin haka, tilapia da aka kama da daji sun fi dacewa da kifin da ake nomawa. Amma tilapia daji yana da wuyar samu. Mafi yawan tilapia da ake samu ga masu amfani ana noma shi.

A madadin, wasu nau'ikan kifin na iya zama masu lafiya da aminci ga cinye su. Kifi kamar kifin kifi, kifi da herring suna da yawancin mai mai yawa na omega-3 a kowane aiki fiye da tilapia.

Ari ga haka, waɗannan kifin sun fi sauƙi don kamun-daji, wanda zai taimaka wajen guje wa wasu magungunan da aka hana amfani da su a wasu gonar tilapia.

Takaitawa: Idan shan tilapia, zai fi kyau a rage yawan cin kifin da ake nomawa a China. Koyaya, kifi kamar kifin kifi da kifi sun fi yawa a cikin omega-3s kuma yana iya tabbatar da cewa sunada lafiya.

Layin .asa

Tilapia kifi ne mai arha, ana amfani da shi ko'ina cikin duniya.

Tushen furotin ne wanda shima yake dauke da bitamin da ma'adanai da dama, kamar su selenium, bitamin B12, niacin da potassium.

Koyaya, akwai dalilai da yawa da yasa zaku so ku guji ko iyakance tilapia.

Bugu da kari, akwai rahotanni game da amfani da najasar dabbobi a matsayin abinci da kuma ci gaba da amfani da haramtattun magunguna a gonakin tilapia a China. Saboda wannan, idan kun zaɓi cin tilapia, zai fi kyau ku guji kifi daga China.

Madadin haka, zabar kifin da ke dauke da sinadarin mai mai yawa na omega-3 kamar kifin kifin kifi ko kifin na iya zama mafi kyawun lafiya da aminci game da abincin kifin.