ʻO ka mea mua, ʻo ka mea nui e wehewehe ana i ka poʻe noho o ke kai mai kā lākou mau hoahawai kiʻekiʻe nā mea o ka protein piha. Loaʻa i ka protein iʻa, e like me kaʻiʻo, nā amino acid pono a pau, a komo wikiwiki a maʻalahi ʻia. Aia i ke ʻano o nā iʻa kai, aia ka pākēneka pākēneka mai 20 a 26 pakeneka. No ka hoʻohālikelike - i ka muliwai ʻaʻole hiki iki i 20 pakeneka.
ʻAʻole nui ka momona o ka iʻa, a no laila ʻoi aku ka haʻahaʻa o ka nui o ka calorie ma mua o kaʻiʻo. Akā ʻo ka aila iʻa kahi kumu kūikawā o nā polytyaturated fatty acid, keu hoʻi nā linoleic a me nā waikona arhidonic, kahi ʻāpana o nā hunaola o ka lolo a me nā membrane pūnaewele. ʻO ka momona o ke akepaʻa o ka cod, tuna, conger eel loa waiwai i nā wikamina A a me D (0,5-0,9 mg /%).
Aia pū kekahi iʻa iʻa kahi paʻakikī āpau o nā wikamina B1, B2, B6, B12 a me PP, a me ka wikamina C, akā i nā mea liʻiliʻi.
Hoʻomoʻa ka iʻa kai i ko mākou kino iodine, phosphorus, potassium, magnesium, sodium, sulfur. ʻO nā micronutrients ʻē aʻe e kōkua i ka mālama ʻana i ka noho maikaʻi ʻana bromine, fluorine, keleawe, hao, zinc, manganese a me kekahi poʻe ʻē aʻe. Ma ke ala, ua hōʻoia ʻia i nā iʻa iʻa hou, ʻokoʻa i nā iʻa kai, ʻaʻohe iodine a me bromine.
ʻOkoʻa nā ʻano hana o ke kuke ʻana i ka iʻa kai me ka iʻa muliwai. Inā makemake ʻoe e hānai i kou ʻohana a i ʻole nā malihini me kahi ipu iʻa iʻa momona a olakino hoʻi, a laila ʻaʻole ʻeha e hoʻomanaʻo i kekahi mau lula.
1) Ke kuke ʻana a kuke ʻana paha no ka manawa lōʻihi, iʻa kai nalowale loa i kāna hanana, lilo i porridge ono ʻole. Hoʻohui, hāʻawi ka kuke lōʻihi i ka nalo ʻana o nā wikamina. E kāohi i ka manawa i ʻole e hōʻino i ka pā.