Elizabeth Bailey
Intlanzi ye-Swai ineprofayili yesondlo ephakathi kwaye inokuthi ithintelwe. Ingeniswa kwiifama zentlanzi ezixineneyo apho imichiza kunye namayeza okubulala iintsholongwane asetyenziswa ngokugqithisileyo, okubangela ukungcoliseka kwamanzi kunye neenkxalabo zempilo. Ngamanye amaxesha ayibhalwanga kakuhle kwaye ithengiswa njengeentlanzi zexabiso eliphezulu.
Ngaba intlanzi ye-swai ingcono kune-tilapia?
ITilapia ithanda ukutyeba kune swai, kwaye inokuba namasuntswana amnyama enyameni. Ukuba uthenga kuMntla Merika, umntu unokufumana i-tilapia entsha, kodwa i-swai iya kuhlala ifumaneka ingumkhenkce. Ukungcamla kunye nokuthungwa-bubulumko akukho mahluko mkhulu, ngakumbi xa isosi iyinkwenkwezi yesitya.
Ingaba intlanzi swai ikulungele?
Intlanzi ye-Swai iyaziwa ngencasa yayo epholileyo kunye neswiti. Ukuba ifakwe njengenxalenye yokutya, le ntlanzi inokukhuthaza impilo ye-cardiovascular health njengoko ityebile kwi-omega-3 fatty acids. I-Swai fish nayo inokunciphisa umngcipheko wokufa kwezifo ezinxulumene nentliziyo. Intlanzi ye-Swai ityebile kwi-DHA kwaye inokunceda ekukhuliseni ukusebenza kwengqondo. I-100g ye-fillet ye-swai emkhenkceni iqulethe:
| Calories | Kcal 88 |
| Iiprotheni | 18.58 g |
| Iilipids zizonke (Amafutha) | 1.77 g |
| Ii-Acids eziGqithisiweyo (zizonke) | 0.44 g |
| I-Polyunsaturated Fatty Acids (Itotali) | 0.88 g |
| Sodium | 27 mg |
| Cholesterol | 22 mg |
Ngaba i-swai yintlanzi ecocekileyo?
Ngenxa yomgangatho ongahambelaniyo wentlanzi yaseVietnam, njengeentlanzi ze-swai, zihlala zibhekwa njenge "zingcolileyo" kwaye ziphakamisa inani leenkxalabo zempilo. Intlanzi ye-swai (i-Basa) ivela eVietnam kwaye ithunyelwa kakhulu eMelika. Ithandwa kakhulu njengoko inexabiso eliphantsi, incasa ethambileyo, kwaye iyaguquguquka ukuyipheka.
Ngaba i-swai ilungele ukunciphisa umzimba?
Ukutya okutyebileyo kwiprotheyini kwandisa ukuhlutha kwaye kunciphise nendlala. Ngenxa yoko, intlanzi ye-swai iyamangalisa ngokufumana isixa esibalulekileyo seprotheyini emzimbeni kunye nendlela ebalaseleyo yokunciphisa ubunzima ngokusempilweni. I-swai fillet ineegram ezili-15 zeprotheyini, malunga ne-30% yayo iyimfuno yakho yemihla ngemihla.
Ngaba i-swai intlanzi esezantsi?
Iintlanzi ze-Swai, ezikwabizwa ngokuba yi-iridescent sharks, luhlobo lwe-shark catfish oluzalelwa eVietnam. Ezi zitya ezisezantsi ze-omnivorous zihlala kumlambo i-Mekong kwaye zifudukela phezulu xa amaqondo amanzi enyuka ekupheleni kwehlobo. Xa beyekwa besebenzisa izixhobo zabo, ookrebe abaqaqambileyo banokufikelela kwiikhilogram ezili-100.
Ngaba intlanzi ye-swai iphezulu kwimekyuri?
Kwi-10 ephezulu yezilwanyana zaselwandle ezisetyenziswa ngokuqhelekileyo e-United States, zonke iintlobo ze-finfish, kuquka iintlobo ze-salmon (13 ukuya kwi-62 ppb), i-Alaskan pollock (i-11 ppb), i-tilapia (i-16 ppb), i-channel catfish (1 ppb), i-Atlantic cod ( 82 ppb), kunye nepangasius (swai) (2 ppb), bezinogxininiso oluphantsi lulonke lwemercury.
Ingaba yenziwe ngantoni i-swai fish?
Intlanzi ye-Swai luhlobo lwentlanzi emhlophe enencasa encinci kunye ne-flaky texture. Yintlanzi enamanzi acwengileyo ephuma kwimilambo yase-Vietnamese kunye nodidi lwe-catfish. Ikwabizwa ngokuba yi-Vietnamese catfish, i-basa fish kunye ne-iridescent shark, kodwa ayisiyiyo i-basa okanye uhlobo lokrebe.
Ivela phi i-swai fish?
I-Swai yintlanzi emhlophe eyaziwa ngokuba nencasa emnandi, epholileyo kunye nokukhanya, ukuthungwa kwe-flaky. Intlanzi ye-Swai inegama lenzululwazi elithi Pangasianodon (Pangasius) hypothalamus kwaye inzalelwane yase-Asia-mpuma. Le ntlanzi isenokubizwa ngamagama amaninzi, kuquka i-Asian catfish kunye ne-iridescent shark.
Ifana ngantoni intlanzi ye-swai?
USwai uphuma kusapho olwahlukileyo kodwa oluhlobeneyo olubizwa ngokuba yiPangasiidae, kwaye igama lezesayensi yiPangasius hypophthalmus. Amanye amagama e-swai kunye neentlobo ezifanayo yi-panga, i-pangasius, i-sutchi, i-cream dory, i-catfish enemigca, i-Vietnamese catfish, i-tra, i-basa kunye-nangona ingengokrebe-i-iridescent shark kunye ne-Siamese shark.
Ngaba i-swai incasa njenge-tilapia?
Kutheni, babelana ngokulula uninzi lweempawu ezibandakanya ukuthungwa kwe-flakey, umbala wenyama emhlophe, kunye nokungabikho kwevumba lentlanzi kunye nencasa. Kwaye nangona umahluko omncinci, i-tilapia ikunika incasa emnandi kunentlanzi ye-swai.
Ngaba i-swai yintlanzi?
Amanye amagama ka-Swai aquka i-Vietnamese catfish (nangona i-swai ayiyiyo i-catfish), i-shark ye-iridescent (ayisiyiyo i-shark, nokuba), kunye ne-basa (ekhohlisayo, kuba i-basa ngokwenene luhlobo olwahlukileyo). Ikwathengiswa njenge tra, sutchi, kunye ne pangasius hypophthalmus.
Injani incasa yeSwai?
I-Swai yintlanzi yenyama emhlophe (ehlala ifumaneka kwifom ye-fillet) ene-sweet mild, i-taste and light flaky texture enokuthi ifakwe kwi-broiled, i-grilled, okanye ifakwe nge-crumbs yesonka kunye ne-fried, ngokweengcali.
Yintoni umahluko phakathi kwe-swai kunye ne-catfish?
USwai ubonakala eqinile kwaye unokugoba ekupheleni. Inyama yayo ikhangeleka ngathi yimushier kwaye ayinayo inyama enentambo efana nentlanzi. I-Catfish i-fluffy ngakumbi kwaye ineengqungquthela ezininzi enyameni, xa iqhotsiweyo. Ngokuxhomekeke kwindawo yokutyela, inyama inokuthi iqulethe i-lining yesilivere, enokususwa.
Ngaba izinja zingatya i-swai?
Akufunekanga uvumele inja yakho itye i-swordfish. IFood and Drug Administration yakhupha umgaqo okhuthaza abantu ukuba bakuphephe ukutya i<em>shark, i<em>swordfish, i<em>king mackerel, okanye i<em>tilefish kuba “zinomlinganiselo omkhulu wemekyuri.”
Ingakanani iprotheyini ekwifillet ye-swai?
I-4-ounce yokuphakwa kwe-swai ibonelela ngechunk enkulu yeemfuno zakho zemihla ngemihla zeprotheyini: malunga ne-21 grams yeprotheyini. Nangona ingekho phezulu njengeegrem ngokukhonza kwi-salmon okanye i-sardines, umxholo weprotheyini ye-swai unokuthelekiswa naleyo yezinye iintlanzi ezimhlophe njenge-cod, i-catfish, kunye ne-halibut.
Yeyiphi eyona swai okanye i-catfish esempilweni?
Ifikelela kwi-100 ukuya kwi-250 mg yamafutha e-omega-3 kunye ne-carbs ephantsi. Ukuthelekiswa kwesondlo phakathi kweentlanzi ze-Swai kunye ne-Catfish: Ngoxa i-Swai intlanzi ityebile kwi-selenium, i-vitamin B -12 kunye ne-Niacin, i-catfish ityebile kwi-omega-3 fats. Uhlobo oluqhelekileyo okanye ukubamba kwe-20 kunokufikelela kwi-250 mg yamafutha e-omega.
Ngaba intlanzi ye-swai ikhuselekile ukuba ingatyiwa ngexesha lokukhulelwa?
Ukuthathwa okuphezulu kwemekyuri evela kwintlanzi kunokonakalisa ukukhula kwengqondo yomntwana. Kodwa ukutya okuphantsi kwe-omega-3 amafutha ngenxa yokungabikho kweentlanzi okanye ioli yeentlanzi ubuncinane kuyingozi.
Ngaba iWalmart swai fish ikhuselekile ukuba ingatyiwa?
Nangona kungekho zimpendulo okanye izifo ezinxulumene nokutya i-swai ziye zabikwa, i-USDA ilumkisa abathengi ukuba bangadli intlanzi kwaye endaweni yoko bayilahle okanye bayibuyisele kwivenkile apho ithengwe khona.
