Nsomba ndi nkhono ndi zabwino kuti azidyera bwino chifukwa ali ndi mapuloteni komanso amchere komanso amakhala ochepa kwambiri. Ndipotu, kudya nsomba kawiri pa sabata ndibwino kwambiri kuwonjezera pa zakudya zilizonse, ngakhale kwa amayi omwe ali ndi mimba.
Koma palinso vuto limodzi, ndipo ndizokhoza kuwonjezera poizoni wa mercury. Nkhani yabwino ndi yakuti si nsomba zonse ndi nsomba zomwe zili ndi chiwerengero chofanana kapena zamadzi a mercury ndipo pali mitundu yambiri yomwe ingathe kudyetsedwa bwino. Dongosolo la US Food and Drug Administration (FDA) ndi US Environmental Protection Agency (EPA) ndikuyesera kuchuluka kwa mercury pa nsomba zonse ndi nsomba zomwe zimagulitsidwa malonda kuno ku US, ndipo mitundu 16 yotsatirayi ndi imodzi mwazomwe zimapezeka pansi pa mercury ziwonongeke momasuka.
Izi zimakwirira nsomba ndi nsomba zomwe zimagulitsidwa m'masitolo; Sichikuphatikizapo nsomba zomwe mungagwire m'madzi anu. Choncho, ngati mukudandaula ndi nsomba za masewera ena, fufuzani ndi Dipatimenti ya Zachilengedwe za boma lanu kapena fufuzani pa United States Dipatimenti Yachikhalidwe (USDA) Zomwe Zidyetsa Zakudya Zomwe Zidyetseke.
1 - Anchovies
Anchovies angakupangitseni kuganizira za pizza kapena saladi ya Kaisara, koma ma anchovies atsopano amatha kulowetsedwa kapena amagwiritsidwa ntchito m'maphikidwe omwe amawatcha sardines. Anchovies amakhalanso omega-3 fatty acids, mapuloteni, mavitamini, ndi mchere.
2 - Atlantic Mackerel
Mackerel nthawi zambiri amasuta kapena zam'chitini, koma maluwa a mackerel atsopano angakonzedwe kapena kuphika. Kuwonjezera pa omega-3 fatty acids, mackerel ali ndi vitamini B-12, niacin, selenium, magnesium, iron, ndi potassium, komanso ali ndi mapuloteni okwanira.
3 - Nsomba
Nkhumba zambiri zimamenyedwa komanso zokazinga, koma mukhoza kuzikonzekeretsa pa grill kapena mu uvuni. Nkhumba sizowonjezera mu mercury, ndizomwe zimayambitsa mapuloteni, mavitamini, ndi mchere, ndipo zimakhala zochepa mu mafuta ndi ma calories.
4 - Kumveka
Zikondwerero zimapezeka muzakudya zambiri zokoma, mwinamwake chodziwika bwino kukhala clam chowder. Mafinya angathenso kukhala wophimba kapena ngati gawo la mbale yaikulu ndipo ali ndi mapuloteni, mavitamini, ndi mchere.
5 - Nkhanu
Nkhanu ndi yopambana kwambiri. Nkhuni zamphanga zamphongo zingagwiritsidwe ntchito popanga mikate ya nkhanu ndi mitundu yosiyanasiyana ya zinthu. Kapena mungathe kudya phwando la miyendo ngati cholowa. Nkhumba nyama ndizomwe zimayambitsa mapuloteni, mchere, masewera, ndi vitamini B-12.
6 - Nkhono
Chodziŵika bwino kwambiri monga chophimba chachikulu cha nsomba zam'nyanja, nsomba zakhwangwa, kapena nsomba zakhwangwala, zimawoneka ngati zazing'ono, koma zimakhala zochepa kwambiri kuposa mercury. Nsombazi zimakhala ndi mapuloteni, mchere, ndi mavitamini ovuta kwambiri.
7 - Madzi Otentha
Nsomba yofiira, monga rainbow trout, ndi nsomba zoyera zoyera zomwe zili pamwamba pa omega-3 fatty acids, protein, calcium, magnesium, ndi niacin. Ndi zokoma pan-yokazinga.
8 - Haddock
Haddock, kapena scrod, ndi whitefish yomwe imagwirizana ndi khola, koma haddock nthawi zambiri imakhala ndi mercury yochepa kusiyana ndi kododo ndipo ingalowe m'malo mwa maphikidwe ambiri omwe amaitana khofi kapena nyemba zina. Haddock ndi mankhwala abwino kwambiri a mapuloteni, mavitamini, ndi mchere.
9 - Herring
Herring nthawi zambiri amawotchera ndipo amatumizidwa ndi kirimu wowawasa monga appetizer, koma nsomba zing'onozing'ono zimatha kuphikidwa pa grill, uvuni, kapena stovetop. Herring ndi omega-3 fatty acids ndipo imakhala ndi mapuloteni, calcium, magnesium, potassium, niacin, vitamini B-12, ndi selenium.
10 - Oysters
Oyster ndizomwe zimapanga mapuloteni ndi mchere makamaka zinc ndi zitsulo-kuphatikizapo amapereka omega-3 fatty acids. Zikhoza kutumizidwa ngati zobiriwira kapena ngati gawo la mphodza kapena mbale yaikulu.
11 - Pollock
Pollock ali m'banja lomwelo ngati kododo, koma monga haddock, pollock ndi yochepa mu mercury. Nsomba yofiira ya Pollock ndi yofewa yomwe ingagwiritsidwe ntchito mu njira iliyonse yomwe imayitanitsa kododo ndipo imayambitsa kwambiri mapuloteni, mchere, ndi ma vitamini ovuta.
12 - Salimoni
Saumoni , makamaka nsomba zam'chitini, ndi yotsika kwambiri mu mercury. Ndipo izi ndi zabwino chifukwa nsomba ndi imodzi mwa njira zabwino kwambiri za omega-3 fatty acids. Nsomba za salimoni ndi zophimba zimatha kuphika, kuzikidwa, kuziloledwa, kapena kuzikidwa. Kapena mungathe kusunga nsomba pamadzi kuti mupange saladi kapena masangweji. Salmoni imakhalanso ndi mapuloteni, magnesium, potaziyamu, niacin, vitamini B-12, ndi vitamini A.
13 - Sardines
Sardini ndi nsomba zazing'ono zomwe mumapezeka mumtsuko. Kaŵirikaŵiri amatumikiridwa ndi opanga ngati apuloti. Mukhozanso kugula sardines m'masitolo ena ndi grill, kuphika, kapena kusuta. Sardines ndi yabwino kwa inu, inunso. Amanyamula omega-3 fatty acids, vitamini D, niacin, ndi calcium.
14 - Scallops
Scallops ndi zokoma zofewa-flavored mollusks zomwe ziri zabwino kwa zakudya zanu. Scallops zazikulu zazikulu zokhala ndi makilogalamu 21 okha, ndipo ndizo zowonjezera zopangira mapuloteni ndi mchere. Kutumikira pan-seared scallops ndi mandimu pang'ono ndi capers kuti muwasunge iwo otsika.
15 - Shrimp
Nkhwangwa mwina ndi mtundu wotchuka kwambiri wa nsomba ndipo zimakhala zosavuta kupeza pafupifupi zakudya zonse ndi zakudya. Ndizowonjezera mu mercury komanso pulogalamu yabwino ya mapuloteni komanso mafuta ochepa. Izi ndizo kupatula ngati inu mumadya mkate komanso mumapanga shrimp, kapena mumatumikira monga scampi. Sungani shrimp ya cal-cal by kuphika, kuukuta, kapena kuikamo ndi kuigwiritsa ntchito ndi mophweka chakudya cha msuzi.
16 - Tilapia
Tilapia ndi mtundu wina wa whitefish womwe uli ndi mapuloteni, B-mavitamini ovuta, ndi mchere, wofanana ndi nyemba zina. Tilapia ndi kachilombo kabwino ka vitamini D. Chitumikireni monga momwe mungatumikire nsomba iliyonse.
Nsomba Yemwe Ndi Wam'mwambamwamba Panyengo Yambiri
Ngati mukuyang'ana kuti musakhale ndi mercury , pewani nsomba za m'nyanja monga mfumu mackerel, shark, swordfish, tilefish, ndi tuna a bigewe. Amakonda kukhala ndi mankhwala oopsa kwambiri a mercury.
> Zotsatira:
> Mgwirizano wa Amayi a ku America. Madzi a Mercury mu Nsomba. Kusinthidwa pa February 21, 2017.
> Buku la Menon S. Guide kwa Mercury mu Nsomba. Bungwe la Chitetezo cha Zachilengedwe (NRDC). Lofalitsidwa March 10, 2016.
> US Food and Drug Administration (FDA). Maseŵera a Mercury mu Nsomba Zamalonda ndi Nsomba Zophika (1990-2012). Idasinthidwa pa October 25, 2017.
> United States Dipatimenti ya Ulimi (USDA). USDA Chakudya Chakudya Chamasamba. Ntchito Yowonjezera zaulimi. USDA National Nutrient Database ya Standard Reference, Release 28 . Kukonzedwanso kwa May 2016.