Mackerel: nā pōmaikaʻi a me nā pōʻino i ke kino, ka nui o ka calorie, ka haku mele

Ke koi nui nei ka mackerel ma ka mākeke iʻa. ʻO kēia ma muli o ka mea ʻono loa ia i kēlā me kēia ʻano: paʻakai, puhi ʻia, kuke ʻia i ke ahi a i ʻole ʻia i ka umu. Ma waho aʻe o ka ʻono, he olakino nō hoʻi, ma muli o ka loaʻa ʻana o nā huaora a me nā ʻano trace i loko, kahi e pono ai no ke kino o ke kanaka.

ʻIke o nā meaola

He iʻa maikaʻi loa kēia, no ka mea, aia i loko o kāna ʻiʻo ka nui o nā mea pono. I mea e mālama ai iā lākou e like me ka hiki, ua ʻōlelo ʻia e kuke i ka sopa iʻa mai ka mackerel. E kōkua kēia i ka hoʻoikaika ʻana i ka pale ʻana o ke kanaka, kahi e loaʻa ai ka hopena koʻikoʻi i ke kūʻē ʻana i nā ʻano maʻi like ʻole.

ʻO ka hana kemika o ka ʻiʻo mackerel

Aia i loko o 100 grams o ka ʻiʻo iʻa:

• 13,3 mau momona o ka momona.
• 19 grams o nā protein.
• 67,5 grams o ka wai.
• 71 mg o ka cholesterol.
• 4,3 grams o ka momona momona.
• 0,01 mg ka huaora A.
• 0,12 mg o ka huaora V1.
• 0,37 mcg o ka huaora B2.
• 0,9 mcg o ka huaora B5.
• 0,8 mcg o ka huaora B6.
• 9 mcg o ka huaora B9.
• 8,9 mg o ka huaora V12.
• 16,3 micrograms o ka huaora D.
• 1,2 mg o ka wikamina C.
• 1,7 mg o ka huaora E.
• ʻO 6 mg ka huaora K.
• 42 mg calcium.
• 52 mg magnesium.
• 285 mg o ka phosphorus.
• 180 mg sulfur.
• 165 mg o ka chlorine.

ʻO ka ʻike calorie o ka mackerel

Manaʻo ʻia ʻo Mackerel he huahana calorie kiʻekiʻe, no ka mea ʻO 100 grams o ka iʻa he 191 kcal. Akā ʻaʻole kēia manaʻo e holoi ʻia ka mackerel mai kāu ʻai. Ua lawa ka ʻai ʻana i ka 300-400 grams o ka iʻa i kēlā me kēia lā e hoʻopiha i ke kino me ka ikehu pono. He ʻoiaʻiʻo kēia ke noho ʻoe i kahi metropolis nui.

Nā ala e kuke ai i ka mackerel

Hoʻomoʻa ʻia ʻo Mackerel i nā ʻano meaʻai like ʻole me ka hoʻohana ʻana i nā ʻano hana like ʻole, e like me:

• puhi anu.
• Puhi wela.
• Kukuna.
• Wela.
• Hoʻomoʻa ʻana.
• Paʻakai.

Loaʻa ka huahana ʻino loa ma muli o ke anuanu a wela, no laila ʻaʻole pono ʻoe e lawe ʻia me ia iʻa.

ʻO ka iʻa maikaʻi loa ka iʻa, no ka mea, ʻaneʻane mālama ʻia nā mea pono a pau i loko. Ma kēia mea, ʻaʻole pilikia ka mackerel i hoʻolapalapa ʻia i ke olakino o ke kanaka, no ka mea, maʻalahi ka ʻeli ʻana me ke kaumaha ʻole o ka ʻōpū.

No nā iʻa palai, ʻaʻole ʻōlelo ʻia kēia huahana no ka hoʻohana pinepine ʻana, me ka ʻole o ka makahiki o ke kanaka. Ma waho aʻe o ka manaʻo o ka iʻa i hoʻomoʻa ʻia iā ia iho he mea pōʻino, ʻo ka mackerel ka calorie kiʻekiʻe, no laila hiki ke pāpālua ʻia.

ʻOi aku ka olakino o ka mackerel i kālua ʻia ma mua o ka mackerel palai, akā ʻaʻole pono e ʻai pinepine ʻia.

ʻOno a paʻakai mackerel, akā contraindicated no ka poʻe e loaʻa ana i ka maʻi ʻeha.

ʻO wai ka mea hiki ke ʻai i ka mackerel

No nā poʻe maʻi a me nā keiki, pono wale ka ʻiʻo iʻa, no ka mea, hoʻonui ka hoʻohana ʻana i ka pale. Kōkua kēia i ka hoʻonui ʻana i ke kūʻē ʻana o ke kino kanaka i nā maʻi like ʻole. Ma waho aʻe o kahi hoʻonohonoho o nā huaora, loaʻa ka ʻiʻo mackerel iodine, calcium, phosphorus, hao a me nā mea pono ʻē aʻe. ʻO ka mea nui, maʻalahi ka ʻeli ʻana o ka iʻa e ke kino.

ʻOiai ʻaʻole ʻo ka mackerel kahi meaʻai meaʻai, pono loa kona hoʻohana ʻana no ka poʻe e ʻai ana i ka meaʻai carbohydrate.

Ma muli o ka noiʻi ʻana, ua ʻike ʻia ka loaʻa ʻana o nā momona momona omega-3 e kōkua i ka pale ʻana i ke ʻano o nā neoplasms malignant. Inā hoʻokomo nā wāhine i ka mackerel i kā lākou meaʻai, e emi ana ka pilikia o ka maʻi kanesa o ka umauma i nā manawa he nui.

ʻO ka poʻe e loaʻa ana i nā pilikia me ka ʻōnaehana vascular pono e hoʻokomo i ka mackerel i kā lākou ʻai. Aia ka ʻiʻo iʻa i ka cholesterol maikaʻi, ʻaʻole i waiho ʻia ma nā paia o nā kīʻaha koko. Inā hoʻopau mau ʻia ka mackerel, a laila hoʻemi ka cholesterol maikaʻi i ke koko a hōʻemi i ka nui o nā plaques.

Ma muli o ke kōkua ʻana o ka ʻiʻo iʻa e hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō koko, pono ia no ka poʻe me ka maʻi diabetes.

ʻAʻole hiki ke hoʻemi i ka pono no ka poʻe e loaʻa ana i ka ʻāʻī a me ka arthrosis, no ka mea, hoʻemi ʻia ka ʻeha.

ʻO ka hiki ʻana o ka phosphorus a me ka fluorine e kōkua i ka hoʻoikaika ʻana i nā niho, nā kui, ka lauoho a me nā iwi. E hōʻike kēia iā ia iho i ko lākou ulu wikiwiki ʻana, a pili pū i ke olakino o ka lauoho a me nā niho.

Nā waiwai anticarcinogenic o ka ʻiʻo mackerel

Loaʻa ka Vitamin Q10 i loko o ka ʻiʻo mackerel, e kōkua i ke kaua ʻana i nā maʻi maʻi maʻi. ʻO ka Omega-3 fatty acids ka mea e pale ai i ka hiki ʻana mai o ka maʻi maʻi maʻi o ka umauma, ka puʻupaʻa a me ka colon.

Contraindications a me ka pōʻino mackerel

ʻO ka mea pōʻino, loaʻa i ka mackerel nā contraindications:

• ʻO ka iʻa maikaʻi loa inā i paila ʻia a kālua ʻia paha. Me ia mau koho kuke ʻana, mālama ʻia ka hapa nui o nā mea pono i ka ʻiʻo iʻa.
• ʻAʻole pono e ʻai a hōʻemi paha i ka ʻai ʻana i nā iʻa i puhi ʻia i ke anu a me ka wela.
• No nā keiki, pono e loaʻa ka nui o ka lawe ʻana i kēlā me kēia lā. ʻAʻole hiki i nā keiki ma lalo o 5 mau makahiki ke ʻai ma mua o 1 ʻāpana i ka lā a ʻaʻole ʻoi aku ma mua o 2 mau manawa o ka pule. Mai 6 a 12 mau makahiki, 1 ʻāpana 2-3 mau manawa i ka pule. Hiki i nā mākua ke ʻai i ka ʻāpana 1 ma mua o 4-5 mau manawa i ka pule.
• Pono ka poʻe ʻelemakule e kaupalena i ka hoʻohana ʻana i ka mackerel.
• No nā iʻa paʻakai, ʻoi aku ka maikaʻi o ka hoʻohana ʻole ʻana no kēlā poʻe i loaʻa nā pilikia me ka ʻōnaehana genitourinary.

No laila, hōʻike ka hopena iā ia iho e hiki i ka mackerel ke lilo i mea pono a me ka pōʻino. Heʻoiaʻiʻo loa kēia i ka wā e pili ana i ka poʻe ʻelemakule, a me nā poʻe i loaʻa i nā maʻi like ʻole e pili ana i ka ʻōpū o ka ʻōpū.

Eia nō naʻe, no ka poʻe i loaʻa i nā maʻi ʻē aʻe, pono wale ka iʻa e hoʻōla i ke kaʻina hana ho'ōla.

ʻO ia hoʻi, pono e loaʻa ka mackerel i ka ʻai kanaka, e like me nā iʻa iʻa ʻē aʻe.