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ʻO ka iʻa haʻahaʻa-calorie no ka pohō kaumaha. Video
Hoʻonohonoho ka poʻe Dietitians i ka iʻa momona ma ke ʻano he meaʻai olakino, ʻaʻole ia ke kumu o ka momona. Hoʻokomo ʻia kēia huahana i nā papa ʻaina haʻahaʻa haʻahaʻa. Loaʻa nā iʻa iʻa i ka protein kiʻekiʻe, i loaʻa nā amino acid e pono ai no ke kino o ke kanaka. Loaʻa nā iʻa ma kahi o 15% protein, B vitamins, iodine, phosphorus, selenium, calcium.
He aha nā ʻano iʻa kūpono no ka papaʻai haʻahaʻa-calorie
Me ka papaʻai calorie haʻahaʻa, hiki iā ʻoe ke ʻai i ka 150-200 g o nā iʻa momona momona i kēlā me kēia lā, e hoʻomākaukau ana i kahi ipu i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha mai ia mea. ʻAʻole hiki iā ʻoe ke ʻai i nā iʻa momona, nā iʻa puhi ʻia a me nā iʻa paʻakai, caviar, nā meaʻai kēnā. ʻO ka momona o ka iʻa kahi hōʻailona nui e hōʻike i ka huahana. I kuhihewa ʻole ai me ke koho, pono ʻoe e ʻike i ka papa hea momona-momona.
Pili pono ka momona o ka iʻa i kona ʻano, a me ke kau. Loaʻa i nā ʻano iʻa ʻoi aku ka momona ma loko o ka wā spawning
Kaukaʻi ʻia i ka ʻike momona, mahele ʻia ka iʻa i ʻekolu mau ʻāpana: - nā ʻano momona (loaʻa ma mua o 8% momona); - nāʻano momona momona (mai 4 a 8% momona); - nā ʻano wīwī (ka momona momona a 4%).
ʻO nā ʻano momona ka: – eel, – stellate sturgeon, – catfish, – herring, – mackerel, – Caspian sprat, – saury. ʻO kā lākou mau calorie he 180-250 kilocalories no 100 grams.
ʻO ka iʻa momona momona me ka awelika calorie o 120-140 kilocalories no 100 grams: - salmon chum, - sea bream, - salmon pink, - herring, - sea bass, - trout, - crucian carp.
ʻO nā ʻano iʻa ʻili: - cod, - haddock, - navaga, - pollock, - hake kālā, - pollock, - Arctic cod, - blue whiting, - river perch, - pike, - bream, - flounder, - mullet, - ʻohana crayfish ; – ʻiʻo iʻa.
ʻO ka ʻike calorie o kēia mau ʻano iʻa he 70-90 kilocalories wale nō no 100 mau gram. Hiki iā lākou ke ʻai i kēlā me kēia lā ʻoiai ka papaʻai.
He aha nā ʻano iʻa e pono ai
ʻO ka huahana iʻa iʻa nui loa ka cod. Loaʻa iā 18-19% protein, 0,3-0,4% momona, ʻaneʻane ʻaʻohe kolesterol. ʻAʻole haʻahaʻa ʻo Pollock i ka waiwai pono. Ma nā ʻano o ka ʻono, ʻoi aku ka palupalu ma mua o ka cod. E pili ana i ka waiwai a me ka ʻono o ka nutritional, pollock a me ke keʻokeʻo keʻokeʻo kokoke i ka cod.
ʻOiai ke ʻano o kekahi ʻano iʻa (mackerel, herring, sprat) i loko o kahi momona o ka momona, ke olakino nei lākou, ʻoiai ke kumu o nā unsaturated fatty acid Omega-3.
He ʻiʻo ʻoi aku ka ʻono a ʻoi aku ka ʻono o Navaga; loaʻa iā ia a hiki i ka 1,4% momona. He ʻono loa ka ʻiʻo Flounder, ʻaʻohe iwi liʻiliʻi i loko, ʻo ka protein i ka flounder ma kahi o 14% -18%. Loaʻa ka ʻiʻo Halibut mai 5 a 22% momona, 15-20% protein, hoʻohana ʻia no ka hoʻomākaukau ʻana i nā huahana liʻiliʻi a me ka balyk.
Aia i loko o ka iʻa paʻakai ka nui iodine ma mua o ka iʻa muliwai. Kūpono maikaʻi ia no ka papaʻai, kahi huahana maikaʻi loa kahi kumu waiwai o ka iodine wale nō, akā ʻo ka bromine a me ka fluoride. He ʻumi mau manawa ʻoi aku o lākou ma mua o kaʻiʻo. Eia nō naʻe, hoʻohālikelike ʻia i kaʻiʻo, heʻuʻuku ka hao o ka iʻa.
ʻO ka iʻa haʻahaʻa momona a me ka momona liʻiliʻi mai ka ʻohana carp he mea pono loa ia no ke kino: - carp, - tench, - bream, - crucian, - asp, - carp, - ide, - silver carp. ʻO kēia mau ʻano iʻa he kumu maikaʻi o nā huaora a me ka protein piha.
Eia nō naʻe, mai poina i ka iʻa wīwī, haʻahaʻa i ka calorie i kūpono i ka poʻe i loaʻa nā maʻi puʻupuʻu o ka ʻōpū, akā makemake ʻoe e lilo kaupaona.