Litlhapi le shellfish li molemo bakeng sa lijo tse nang le phepo e nepahetseng hobane li na le liprotheine tse ngata le liminerale 'me hangata li na le lik'hilojule tse fokolang le mafura a mangata. Ha e le hantle, ho ja litlhapi bonyane ka makhetlo a mabeli ka beke ke tlatsetso e ntle ho lijo leha e le life, esita le ho basali ba nang le moimana.
Empa ho na le bothata bo le bong, 'me ke oona o ka khonang ho hlahisa mercury toxicity. Litaba tse monate ke hore hase litlhapi tsohle le lijo tsa leoatle tse nang le litekanyo tse lekanang kapa likhahla tsa mercury 'me ho na le mefuta e mengata e ka sebelisoang ka mokhoa o sireletsehileng. Tsamaiso ea US Food and Drug Administration (FDA) le US Environmental Protection Agency (EPA) le tlhahlobo ea mercury ho tsohle tsa tlhapi le lijoe tsa leoatle tse rekisetsoang khoebong mona US, 'me mefuta e 16 e latelang ke e' ngoe ea tse tlaase ka ho fetisisa ea mercury 'me e jeoa ka bolokolohi.
Sena se koahela feela litlhapi le lijo tsa leoatle tse rekisoang mabenkeleng; ha e kenye litlhapi tseo u ka li tšoarang metsing a hau. Kahoo, haeba u amehile ka litlhapi tse khethehileng tsa papali, hlahloba Lefapha la Tlhahiso ea Tlhaho ea hau kapa u batlisise Lefapha la Temo la United States (USDA) Lijo tsa Boitsebiso Boitsebiso ba phepo ea phepo.
1 - Anchovies
Li-anchovies li ka 'na tsa etsa hore u nahane ka pizza kapa salate ea Cesare, empa li-anchovies tse ncha li ka kojoa kapa li sebelisoa lipepepe tse bitsang sardine. Li-anchovies li boetse li phahame mafura a omega-3, liprotheine, livithamine le liminerale.
2 - Atlantic Mackerel
Hangata mackerel e tsuba kapa e kenngoe ka makotikoting, empa mefuta e mecha ea mackerel e ka koaheloa kapa ea etsoa. Ntle le omega-3 fatty acids, mackerel e na le vithamine B-12 e ngata, niacin, selenium, magnesium, tšepe le potasiamo, hape e na le boholo ba liprotheine.
3 - Nonyana e bitsoang Catfish
Catfish e atisa ho otloa le ho halikiloeng ka ho teba, empa u ka e lokisetsa ho grill kapa ka ontong. Catfish ha e fokotsehe feela ka mercury, ke mohloli o babatsehang oa liprotheine, li-vithamine le liminerale, 'me o fokolloa ka mafura le lik'halori.
4 - Metsu
Liphoso li fumanoa lijong tse ngata tse monate, mohlomong li tsebahala ka ho fetisisa e le clam chowder. Metsu e ka etsoa e le e ntle kapa e le karolo ea sejo se seholo 'me e phahame liprotheine, livithamine le liminerale.
5 - Crab
Crab e rarahane haholo. Manyolo a makhasi a mangata a ka sebelisoa ho etsa mahobe a likhaba le mefuta e sa tšoaneng ea ho pata. Kapa u ka keteka maqeba a marameng e le entree. Lijo tsa nama ke mohloli o babatsehang oa liprotheine, diminerale, folate le vithamine B-12.
6 - Tlhapi
Se tsebahalang ka ho fetisisa e le sejo se ka sehloohong sa li-crawfish etouffee, litlhapi, kapa li-corayfish, li shebahala joaloka li-lobster tse nyenyane, empa li le tlaase ho mercury ho feta li-lobster. Li-crawfish li na le liprotheine, liminerale le li-vithamine tse rarahaneng.
7 - metsi a hloekileng a metsi
Tlhapi ea metsi a macha, e kang rainbow trout, ke tlhapi e tšoeu e bonolo e phahameng omega-3 fatty acids, protheine, calcium, magnesium le niacin. Ke monate oa pan-fried.
8 - Haddock
Haddock, kapa scrod, ke whitefish e amanang le cod, empa haddock e atisa ho ba le mercury e nyane ho feta cod 'me e ka nkeloa sebaka ka lipepepe tse ngata tse bitsang cod kapa whitefish e' ngoe. Haddock ke mohloli o motle haholo oa mafura a protheine, livithamine le liminerale.
9 - Herring
Herring hangata e khethiloe 'me e sebelisoa ka tranelate e bolila e le e ntle, empa litlhapi tsena tse nyenyane li ka phehoa ka ho hlajoa, ka ontong, kapa ho tlohela. Herring e na le omega-3 fatty acids e ngata ebile ke mohloli o moholo oa protheine, calcium, magnesium, potasiamo, niacin, vithamine B-12 le selenium.
10 - Li-Oyster
Li-oyster ke mohloli o motle oa liprotheine le liminerale-haholo-holo zinc le tšepe-hammoho le tsona li fana ka omega-3 mafura acid. Li ka sebelisoa e le likhukhuni tse kang li-appetizer kapa e le karolo ea sejoe kapa sejo se seholo.
11 - Pollock
Pollock o lelapeng le le leng le kang cod, empa joaloka hadock, pollock e fokotsehile ka mercury. Pollock ke whitefish e bonolo e ka sebelisoang ho risepe leha e le efe e bitsang cod mme e na le mohloli o moholo oa liprotheine, liminerale le li-vithamine tse rarahaneng.
12 - Salone
Salmone , haholo-holo saalmon ea makotikoting, e tlaase ka mercury. 'Me ho joalo hobane salmone ke e' ngoe ea mehloli e molemo ka ho fetisisa ea omega-3 fatty acids. Li-steam le li-fillets tsa saalm li ka koahetsoa, li hlabiloe, li sauteed, kapa li kenngoa. Kapa o ka boloka li-salmon ka letsohong ho etsa salate ea salmon kapa sandwich. Salmone e boetse e na le protheine, magnesium, potasiamo, niacin, vithamine B-12, le vithamine A.
13 - Sardine
Li-sardine ke litlhapi tse nyenyane tseo u tla li fumana ka makotikoti. Ba atisa ho sebelisoa le bahlaseli e le boipheliso. U ka boela ua reka sardine e ncha mabenkeleng a mang le grill, u e bake kapa ue tsube. Li-sardine li ntle le uena, hape. Ba tletse mafura a omega-3, a vithamine D, a niacin le a calcium.
14 - Scallops
Li-scallops li monate li-mollusks tse monate tse ntle bakeng sa lijo tsa hau. Li-scallops tse peli tse kholo li na le lik'hilojule tse 21 feela, 'me li na le mohloli o motle oa liprotheine le liminerale. Sebeletsa li-scallops tsa leoatleng ka lemon le capers e nyane ho li boloka li le tlaase.
15 - Shrimp
Shrimp e ka 'na ea e-ba mofuta o ratoang ka ho fetisisa oa lijo tsa leoatle' me ho bonolo ho fumana hoo e ka bang mong le e mong oa reschorente le lebenkele la mabenkele. E fokotseha ka mercury le mohloli o motle oa liprotheine ha o ntse o le lik'hilojule tse tlaase. Ntle le ha bohobe le bo-shrimp ba tebile, kapa ba se sebelise e le scampi. Boloka li-shrimp tse tlaase ka calla, ho li hlahisa kapa ho li belisa le ho li sebeletsa ka lijo tse tloaelehileng tsa mantle.
16 - Tilapia
Tilapia ke mofuta o mong oa whitefish o boetse o na le liprotheine tse ngata, li-vithamine tse rarahaneng, le liminerale tse tšoana le whitefish e meng. Tilapia hape ke mohloli o motle oa vithamine D. Se sebeletse feela joalokaha u ne u tla sebeletsa whitefish.
Litlhapi Tse Phahameng ka ho Fetisisa Mehleng ea Maru
Haeba u batla ho lula hōle le mercury , qoba litlhapi tsa leoatle tse kang morena mackerel, shark, swordfish, tilefish le tuna ea bigeye. Ba atisa ho ba le litšila tse phahameng ka ho fetisisa tsa mercury.
> Mehloli:
> Mokhatlo oa Amerika oa Bokhachane. Mefuta ea Meriana ea Litlhapi. E fetotsoe ka la 21 February, 2017.
> Tlhahiso ea Menon S. ea Consumer bakeng sa Mercury ho Fish. Lekhotla la Tšireletso ea Matlo a Tlhaho (NRDC). E hatisitsoe ka la 10 March, 2016.
> Tsamaiso ea US Food and Drug Administration (FDA). Mekhoa ea Meriana ea Litlhapi Tsa Khoebo le Shellfish (1990-2012). E ntlafalitsoe ka la 25 October, 2017.
> United States Lefapha la Temo (USDA). USDA Lihlopha tsa Lijo tsa Lijo. Lefapha la Patlisiso ea Temo. USDA National Nutrient Database bakeng sa Standard Reference, Release 28 . May 2016 e hlalositsoeng.