Iʻa Halibut: Nānā, Pōmaikaʻi a me nā hopohopo

Anter

• Loaʻa i nā Micronutrients
• Kumuwaiwai maikaʻi o ke protein kiʻekiʻe
• Maikaʻi paha i kou puʻuwai
• Kōkua i ka hakakā ʻana i ka wela
• Loaʻa iā Wild-Cuck vs Farm-Raised
• Nā hopohopo hiki
• Nā Paʻa Merkuri
• ʻImi Purine
• Kūpono
• Ka Laina Lalo

ʻO Halibut he ʻano laha pālaha.

ʻO ka ʻoiaʻiʻo, ʻo ka halibut Atlantika ka iʻa pālahalaha nui loa ma ka honua.

Ke hiki mai i ka ʻai ʻana i ka iʻa, nui ka hoʻopaʻapaʻa inā ʻo nā pono olakino, e like me nā omega-3 fatty acid a me nā mea momona pono, ʻoi aku ka nui o nā pilikia e hiki ai, e like me ka hoʻohaunaele a mercury.

ʻO ka nui o nā meaola i halibut e hoʻohuli iā ʻoe.

Loiloi kēia ʻatikala i nā pono kūpono a me nā pilikia o ka ʻai ʻana i ka halibut.

Loaʻa i nā Micronutrients

ʻO Halibut kahi kumu maikaʻi o ka selenium, kahi mineral mineral me nā pono olakino he nui e pono ai i kou kino i nā liʻiliʻi.

Hoʻomoʻa ʻia kahi hapalua filet (160 gram) o ka halibut, ʻo ia ka nui o ka lawelawe i hāʻawi ʻia, e hāʻawi ana ma kahi o 100% o kāu mau papaʻaiʻai i kēlā me kēia lā (1).

ʻO Selenium kahi antioxidant ikaika e kōkua i kou kino e hoʻoponopono hou i nā hunaola i hōʻino ʻia a hiki ke hōʻemi i ka mumū. He mea nui pū kekahi i ke olakino thyroid (,,, 5).

Eia hou, ʻo halibut kahi kumu maikaʻi o nā micronutrients like ʻole e hāʻawi i ke olakino maikaʻi, me (1):

• Niacin: He kūlana maikaʻi ʻo Niacin i ke olakino puʻuwai a kōkua pū nō hoʻi i ka pale ʻana i nā maʻi puʻuwai. Hiki iā ia ke pale i kou ʻili mai ka hōʻino ʻana o ka lā. Hāʻawi kahi hapalua filet (160 gram) o halibut i 57% o kāu mau papaʻaiʻai (,,).
• Phosphorous: ʻO ka lua o ka mineral i loko o kou kino, kōkua ka phosphore i ke kūkulu ʻana i nā iwi, hoʻoponopono i ka metabolism, mālama i kahi puʻuwai puʻuwai maʻamau a ʻoi aku. Hāʻawi kahi lawelawe o ka halibut i 45% o kāu mau pono papaʻai (,,,).
• Makanekiuma: Koi ʻia ka magnesium no nā hanana he 600 a ʻoi i kou kino, e like me ka hoʻokumu ʻana o ka protein, ka neʻe ʻana i nā mākala a me ka hana ʻana i ka ikehu. Hāʻawi kahi lawelawe o ka halibut i 42% o kāu mau pono ponoʻai ().
• ʻO Vitamin B12: He mea nui ka wikamina B12 i ka hoʻokumu ʻia ʻana o ke aʻa koko a me ka hana pono o ka ʻōnaehana. Loaʻa maoli ia i nā meaʻai holoholona. Hāʻawi kahi hapalua filet (160 gram) o ka halibut i 36% o kāu mau pono papaʻai (,).
• ʻO ka Vitamin B6: ʻIke pū ʻia hoʻi me pyridoxine, pili ka wikamina B6 ma kahi o 100 mau hopena i loko o kou kino. He mea maikaʻi ia i ka ʻōnaehana ʻōiwi waena a hoʻonui paha i ka hana o ka lolo. Hāʻawi ʻo Halibut i 32% o kāu mau pono papaʻai (,,).

Hiki i hoʻokahi hapalua filet (160 gram) o ka halibut ke hāʻawi i kahi ʻoi aku o ka hapakolu o kāu mau papaʻai e pono ai no nā wikamina a me nā minelala he nui, e like me selenium, niacin, phosphorus, magnesium a me nā huaora B12 a me B6.

Kumuwaiwai maikaʻi o ke protein kiʻekiʻe

Hoʻokomo kahi lawelawe o nā halibut i kuke ʻia i ka 42 gram o ka protein kiʻekiʻe a no laila hiki ke kōkua i ka hālāwai ʻana me kāu pono protein protein (1).

ʻO ka Dietary Reference Intake (DRI) no ka protein ʻo 0.36 gram i ka paona a i ʻole 0.8 gram i kēlā me kēia kilokilo o ke kaumaha o ke kino. Ua lawa kēia e hālāwai me nā pono no 97-98% o ke olakino, poʻe noho wale (19).

He mea nui e hoʻomaopopo i koi ʻia kēia nui e pale i ka hemahema. Hiki i kāu pae hana, ka nui o nā mākala a me ke kūlana olakino o kēia manawa ke hoʻonui i kāu pono o ka protein.

Hana ʻia ka protein i loko o nā amino acid, i pili kokoke i kēlā me kēia kaʻina metabolic i kou kino.

No laila, he mea nui ka loaʻa ʻana o ka protein no nā kumu like ʻole. Hiki iā ia ke kōkua i ke kūkulu a hoʻoponopono ʻana i nā mākala, kāohi i ka makemake, kōkua i ka pohō kaumaha a me nā mea hou aku (20,,,).

ʻO nā iʻa a me nā protein holoholona ʻē aʻe i manaʻo ʻia he kiʻekiʻe loa, nā protein āpau. ʻO kēia ka mea hāʻawi lākou i nā amino acid pono āpau i hiki ʻole i kou kino ke hana iā ia iho.

Pākuʻi ka protein i nā ʻano mea nui i kou kino, e like me ke kūkulu ʻana a me ka hoʻoponopono ʻana i nā mākala a i ʻole ke kāohi ʻana i ka makemake. He kumu waiwai nui ʻo Halibut i hiki ke kōkua i kāu huina protein pono.

Maikaʻi paha i kou puʻuwai

ʻO ka maʻi puʻuwai ke kumu nui o ka make i nā kāne a me nā wahine ma ka honua holoʻokoʻa ().

Aia i loko o Halibut nā ʻano meaʻai like ʻole e maikaʻi no kou puʻuwai, e like me ka omega-3 fatty acid, niacin, selenium a me ka magnesium.

ʻOiai ʻaʻohe DRI no nā omega-3 fatty acid, ʻo ka ʻōlelo aʻoaʻo Ade ade Intake (AI) makua he 1.1 a me 1.6 gram no nā wahine a me nā kāne. Hāʻawi kahi hapalua-filet o ka halibut e pili ana i ka 1.1 gram o ka omega-3 fatty acid (1, 26).

ʻO ka Omega-3 mau mea momona momona he nui nā pono olakino puʻuwai (,, 29).

Hiki iā lākou ke kōkua i nā triglycerides haʻahaʻa, hoʻonui i ka HDL kolesterol "maikaʻi", kōkua i ka pale ʻana i ke kahe o ke koko a hoʻohaʻahaʻa i ke kahe o ke koko i nā mea kiʻekiʻe (,,,).

ʻO Niacin, i ʻike ʻia ʻo ka wikamina B3, hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka kolesterol a me nā pae triglyceride pū kekahi. (, 34,).

Eia hou, ʻo ka nui o ka selenium i loko o ka halibut e kōkua i ka hōʻemi ʻana i kāu makaʻi o ka maʻi puʻuwai ma o ka hōʻemi ʻana i ke kaumaha o ka oxidative, ka mumū a me ke kūkulu ʻia ʻana o ka LDL kolokolo "ʻino" i loko o kāu mau aʻa (,).

ʻO ka mea hope loa, hōʻike nā noiʻi i ka hoʻohui ʻana i ka magnesium i kāu papaʻai hiki ke kōkua i ka hoʻohaʻahaʻa i ke kahe o ke koko (,,).

Hāʻawi ʻo Halibut i nā ʻano meaola like ʻole e hoʻomaikaʻi ai i kou olakino puʻuwai a kōkua i ke kaua ʻana i nā maʻi puʻuwai.

Kōkua i ka hakakā ʻana i ka wela

ʻOiai hiki ke kōkua ka mumū i kekahi manawa i kou kino, hiki i ka hoʻohaʻahaʻa haʻahaʻa haʻahaʻa ke hōʻeha i kou olakino.

Halibut's selenium, niacin a me omega-3 mau mea hiki ke kōkua i ka hōʻemi ʻana i nā hopena maikaʻi ʻole o ka mumū mau.

Loaʻa i kahi lawelawe o ka halibut 106% o kāu mau pono selenium i kēlā me kēia lā. Kōkua kēia antioxidant ikaika i ka hoʻohaʻahaʻa oxidative i kou kino (1,,).

Ua hōʻike ʻia nā haʻawina e hoʻonui ana i nā kiʻekiʻe o ke koko selenium e hoʻomaikaʻi ai i kāu pane ʻōnaehana, akā ʻo ka hemahema paha e hoʻopili maikaʻi ʻole i nā hunaola a me kā lākou hana ().

ʻO ka Omega-3 fatty acid a me ka niacin kahi mea e hōʻemi ai i ka lī.Pili ʻo Niacin i ka hana ʻana i ka histamine, ka mea e kōkua i ka hoʻopalahalaha ʻana i kou mau kīʻaha koko a hoʻomaikaʻi i ke kahe o ke koko (,,).

ʻO ka mea hou aʻe, ua hōʻike nā noiʻi i kahi pilina paʻa ma waena o ka lawe ʻana o ka omega-3 fatty acid a me ka hōʻemi ʻana i nā pae o ka mumū. Hiki i nā waikawa momona ke hoʻoliʻiliʻi i nā mole a me nā mea e kōkua ai i ka lī, e like me nā cytokine a me nā eicosanoids (,,,).

ʻO ka selenium, niacin a me ka omega-3 i loko o ka halibut hiki ke kōkua i ke kaua ʻana i ka mumū mau e hāʻawi i ke olakino maikaʻi ʻole.

Loaʻa iā Wild-Cuck vs Farm-Raised

Mai ka meaʻai i ka hoʻomau ʻana i ka hoʻohaumia, nui nā mea e noʻonoʻo ai i ka hoʻohālikelike ʻana i nā iʻa hihiu a me nā iʻa i hānai ʻia - loaʻa i kēlā me kēia pono a me nā maikaʻi ʻole ().

Ma mua o 50% o nā iʻa iʻa i hana ʻia no ka ʻai kanaka e hānai ʻia i ka mahiʻai, a ua manaʻo ka World Bank e hoʻonui kēia helu i 62% e 2030 (49).

I ka hoʻāʻo e mālama i nā lehulehu o nā iʻa hihiu mai ka lawaiʻa piha ʻana, mahi ʻia ʻo ʻAkelanika halibut ma Kanada, ʻIlani, Nolewai a me UK. ʻO kēia ke hānai ʻia ʻana o ka iʻa i loko o nā peni i kāohi ʻia i loko o nā loko, nā kahawai, nā moana, a me nā pahu wai.

ʻO kahi pōmaikaʻi o nā iʻa i hānai ʻia i ka mahiʻai ʻo ia ka liʻiliʻi o ke kumukūʻai a maʻalahi hoʻi i ka poʻe kūʻai aku ma mua o ka iʻa i hopu wale ʻia (,,,).

ʻO kahi haʻahaʻa e hānai pinepine ʻia lākou i nā kūlana lehulehu a no laila e hōʻike ʻia i nā bacteria, nā pesticides a me nā parasites. Eia nō naʻe, ulu aʻe nā mahiʻai i kēia manawa i nā iʻa i ʻoi aku ka maikaʻi o ke kaiapuni a hopena i kahi huahana i ʻoi aku ka palekana no ka poʻe e ʻai.

Ma ka ʻaoʻao ʻē aʻe, hele mai ka halibut Pacific mai kahi lawaiʻa i mālama pono ʻia ma ka Moana Pākīpika a lawaiʻa ʻāhiu ʻia. Kuhi kēia i ka iʻa i hopu ʻia i loko o kā lākou wahi noho maoli i nā ʻupena a me nā pahele a i ʻole me nā aho lawaiʻa.

Manaʻo pinepine ʻia nā iʻa i hopu ʻia hihiu e ʻoi aku ke olakino me ka liʻiliʻi o ka haumia ma muli o kā lākou papaʻai maoli o nā iʻa liʻiliʻi a me nā limu a mai ka pili liʻiliʻi ʻana me nā parasites a me nā bacteria. Eia nō naʻe, hiki i kekahi ke hoʻohaumia ʻia e ka meaʻai maoli a lākou e ʻai ai.

ʻAʻole lawa nā ʻokoʻa hānai liʻiliʻi ma waena o nā mea hihiu i hopu ʻia a me nā mahiʻai i hānai ʻia e hoʻolaha ai i kekahi olakino maikaʻi ma mua o kekahi.

Aia nā pōmaikaʻi a me nā maikaʻi ʻole i nā halibut hihiu a me nā mahiʻai i hānai ʻia. Nā kumu kaiapuni a me ka hoʻomau ʻana, a me ke kumukūʻai a me ka makemake pilikino e hoʻohuli i ka koho o nā mea kūʻai aku. Ma ke kamaʻilio kūpono ʻana, he liʻiliʻi ka ʻokoʻa.

Nā hopohopo hiki

E like me nā meaʻai, aia kekahi mau hopohopo e noʻonoʻo ai ma mua o ka ʻai ʻana i ka halibut.

Nā Paʻa Merkuri

ʻO Mercury kahi metala kaumaha ʻino i loaʻa maoli i ka wai, ka ea a me ka lepo.

Hiki i ka iʻa ke hōʻike ʻia i nā haʻahaʻa haʻahaʻa o ka mercury ma muli o ka hoʻohaumia wai. Ma hope o ka manawa, hiki i ka mea hao ke kūkulu i loko o nā kino o ka iʻa.

ʻO nā iʻa nui a me nā mea me nā ola ʻoi aku ka lōʻihi o ka loaʻa ʻana o ka mercury ().

ʻO ke aliʻi makika, ʻalani ʻalani, manō, iʻa pahi kaua, nā iʻa tile a me nā ahi tuna me he mea lā e lawe i ka makaʻu kiʻekiʻe loa o ka mercury.

No ka hapanui o ka poʻe, ʻo nā pae mercury i hoʻopau ʻia e ka ʻai ʻana i nā iʻa a me nā iʻa i manaʻo ʻia ʻaʻole ia he mea nui e hopohopo ai.

ʻO ka mea hou aʻe, nā pōmaikaʻi o ka ʻai ʻana i nā iʻa kūpono i waiwai i nā omega-3 fatty acid, e like me ka halibut, e ʻoi aku paha i ka makaʻu.

Pono nā makuahine hāpai a hānai e hōʻalo i nā iʻa mercury kiʻekiʻe ʻaʻole naʻe i ka iʻa holoʻokoʻa. Kōkua nā mea momona Omega-3 i ka ulu ʻana o ka lolo o nā pēpē a me nā pēpē (,,).

Mālama haʻahaʻa nā iʻa Halibut i ka haʻahaʻa i ka ʻike mercury a manaʻo ʻia he palekana e ʻai i nā mea kaulike (58).

ʻImi Purine

Hana maoli ʻia nā purine i kou kino a loaʻa i kekahi mau meaʻai.

Haki lākou i lalo e hana i ka waikawa uric, hiki ke kōkua i ka gout a me ka hoʻomohala ʻana o nā pōhaku hakuʻala no kekahi poʻe. ʻO ka poʻe i pilikia i kēia mau kūlana e kau palena i kā lākou lawe ʻana purine mai kekahi mau meaʻai (,).

ʻOiai loaʻa nā purin i ka halibut, haʻahaʻa kona mau pae i ke kaulike. No laila, manaʻo ʻia he palekana no ka poʻe olakino a ʻaʻohe makaʻu i kekahi mau maʻi puʻupaʻa ().

Kūpono

He hopohopo ʻo Sustainability me ka hoʻonui ʻia o ka noi no nā iʻa iʻa hihiu ().

ʻO kahi ala e hoʻomau ai i ka lehulehu o nā iʻa hihiu ka hoʻonui ʻana i ka loaʻa o nā iʻa mahiʻai. ʻO kēia ka mea i ʻoi aku ke kaulana o ka mahi kai, a mahiʻai iʻa paha. ʻO ia ka hana ulu ulu wikiwiki loa i ka honua (,,).

Wahi a Seafood Watch, aia ka halibut ʻAkelanika hihiu ma ka papa inoa "hōʻalo" ma muli o ka heluna kanaka haʻahaʻa. Ua overfished ʻia a ʻaʻole i manaʻo ʻia e noho hou a 2056 (66).

Manaʻo ʻia ʻo halibut Pacific ka palekana o ka ʻai ma muli o nā hana lawaiʻa hoʻomau i hoʻokō ʻia ma ka Moana Pākīpika.

Aia kekahi mau manaʻo haʻahaʻa a haʻahaʻa paha o ka ʻai ʻana i nā halibut, e like me ka mercury a me nā pae purine a i ʻole ke hoʻomau ʻana. Eia nō naʻe, ʻoi aku paha nā pōmaikaʻi ma mua o nā pilikia. ʻOi aku ka maikaʻi e hoʻohālikelike i nā ʻoiaʻiʻo, ma mua o ka hoʻoholo ʻana pilikino.

Ka Laina Lalo

ʻOiai he haʻahaʻa a haʻahaʻa i ka mercury a me nā purine, ʻoi aku ka maikaʻi o nā pono o ka halibut ma mua o ka hopohopo palekana hiki ke loaʻa.

Nui kona waiwai i ka protein, omega-3 fatty acid, selenium a me nā meaola ʻē aʻe e hāʻawi i nā pono olakino like ʻole.

Koho i ka mahiʻai i hānai ʻia a i ʻole Pacific Pacific ma kahi o nā halibut Atlantic nui i kōkua nui ʻia i ke kaiapuni.

ʻO ka ʻai ʻana i ka halibut a i ʻole ʻaʻole maopopo leʻa he koho pilikino ia, akā hōʻike ka hōʻike he iʻa palekana ia e ʻai ai.