Contents
ʻO ke ala olakino loa e ʻai ai i ka tuna kēna
Tags
I loko o ka ʻoliva a i ʻole ka aila maoli ʻo ia nā koho i koi nui ʻia i ke kūʻai ʻana i ka tuna kēna
Aia kekahi mau mea i ʻoi aku ke kōkua ma mua o hoʻokahi hiki o ka tuna: kahi meaʻai momona e pono ʻole ai ka hoʻomākaukau a hoʻohui i ka mea ʻono i kēlā me kēia meaʻai a mākou. Akā, i ke kūʻai ʻana iā ia, ʻike mākou i kahi nui o nā ʻano; he maʻalahi ke kiʻi i ka "supermarket" a ʻaʻole ʻike maoli ʻo wai o nā koho āpau ka ʻoi loa.
ʻO ke Tuna kekahi o nā iʻa piha loa, e ʻōlelo pono ana i ka meaʻai. Wehewehe ke kākāʻāla dietitian ʻo Beatriz Cerdán ke alo aku nei mākou i kahi protein o ke kumu holoholona, he maikaʻi maikaʻi, kū i waho no ka momona momona. "Aia ma waena o 12 a me 15 mau momona o ka momona ma 100. Eia hou, loaʻa iā ia nā omega 3 fatty acid, olakino a paipai nui ʻia e hōʻalo i ka makaʻi o ka maʻi puʻuwai." Pono e ʻōlelo ʻia he meaʻai ia e kū i waho no ka ʻike o nā minelala e like me ka phosphor, potassium, magnesium, iodine a me ka hao, a me nā wikamina hiki ke hoʻoheheʻe ʻia me ka momona.
ʻOiai ua wehewehe ka mea lapaʻau i ka ʻōlelo aʻoaʻo mau ʻia e ʻai i ka iʻa hou, no ka mea ua hōʻole ʻia e hoʻohui i nā mea mālama a no laila, no ka mea, ua ʻoi aku ka paʻakai, kuhikuhi ʻo ia i kekahi mau hihia, no ka nele o ka manawa a ʻoluʻolu ʻole, «hiki ke hoʻopau ʻia ka tuna kēna me ka pilikia ʻole"A eia kekahi," i nā kūlana e like me nā maʻi āpau i nā anisakis, hōʻoia ʻia nō hoʻi ia he huahana palekana. “
Pehea ʻoe e hoʻomākaukau ai i ka tuna kēna?
Wehewehe ke kākāhāʻai mea ʻai ʻo Beatriz Cerdán i ke kaʻina hana i mea e hoʻopau ʻia ai ka lilo ʻana o kahi tuna hou: «Aia i ke kuke ʻana i ke tuna (kahi maʻemaʻe) i nā ipu hermetic ma mua o 100ºC a me ke kaomi kiʻekiʻe loa no hoʻokahi hola , ʻoiai ua hoʻoponopono ʻia kēia ma muli o ka nui o nā ʻāpana. A laila, kaukaʻi ʻia i ke ʻano o ka kini, ninini ʻia ka wai uhi, hoʻopaʻa ʻia a hoʻopaʻa ʻia no kahi ola lōʻihi.
ʻO kekahi o nā pilikia i hiki i ke tuna kēpau ke hōʻike mai ka waiwai o ka mercury, a ma nā kaona kiʻekiʻe e like me ka hopena o ka hopena neurotoxic. Wehewehe ʻo Miguel López Moreno, ka mea noiʻi ma ka CIAL a me ka mea mālama meaʻai-dietist, i loko o nā noiʻi i kālailai ʻia ka maʻiʻo methylmercury i kēia manawa i kahi kini o ke tuna, ua ʻike ʻia kahi awelika o 15 μg / can. "Inā mākou e noʻonoʻo i loko o kahi mākua maʻamau (70 kilo) koi ʻia ʻaʻole e komo i nā mea ma mua o 91 μg / pule o ka methylmercury, e like kēia me ʻeono mau kini o nā kini tuna i ka pule. Eia nō naʻe, ʻano loli ke kū ʻana o ka methylmercury i ke tuna a no laila ke paipai ʻia kahi ʻai nui loa o nā tuna kēnā i ʻelua mau manawa i ka pule e koi ʻia, "nā kikoʻī o ka mea noiʻi.
ʻO ke hea ke olakino olakino loa
Inā mākou e kamaʻilio e pili ana i ka mea i ʻōlelo ʻia ma luna ʻanoʻano tuna kēnaHiki iā mākou ke loaʻa iā ia i loko o ka ʻoliva, sunflower, pickled a i ʻole aila maoli. "ʻO nā koho āpau, ʻo ke tuna i ka aila ʻoliva ke koho kūpono loa, inā mākou e noʻonoʻo i nā pono āpau e pili ana i ka ʻaila ʻoliva", e hōʻike ana iā Miguel López Moreno. No kāna ʻāpana, ʻōlelo aʻoaʻo a Beatriz Cerdán lean i ka tuna kūlohelohe, ʻoiai "ʻaʻole ia e hoʻopili i ka aila", akā ke akahele nei "e akahele i ka paʻakai, ʻoi aku i ka poʻe me ke kiʻekiʻe kiʻekiʻe, no laila ʻo kahi ʻokoʻa ka mana paʻakai haʻahaʻa, ʻaʻole i ʻoi aku ma mua o 0,12 ka nui o ka sodium ma 100" . ʻOiai ke kuhikuhi nei ia hiki ke manaʻo ʻia ka mana o ka tuna me ka ʻaila ʻoliva he "huahana maikaʻi", akā he mea nui ia he aila ʻōpio puʻupaʻa keu. "Ma ke ʻano laulā, ʻoi aku ka maikaʻi o ka hemo ʻana o ka wai mai ka aila kēpau, he aha ia, a pale i nā mana pickled a i ʻole me nā sausa i loaʻa i nā mea pono ʻilihune ʻē aʻe," i ʻōlelo ʻo ia.
ʻO Miguel López Moreno, nā ʻōlelo ma ke ʻano laulā, loaʻa i ka tuna kūlohelohe kahi calory e like me ka tuna hou. "ʻO ka ʻokoʻa nui ka ʻoi aku ka paʻakai o kēia ʻano meaʻai kēpau," i ʻōlelo ʻo ia a ua aʻo aku ʻo ia, i ka hihia o ka tuna me ka aila, "e hoʻonui ʻia ka ʻai caloric, ʻoiai e ʻōlelo ʻia e hoʻoliʻiliʻi ʻia ka ʻike inā ninini ʻia ma mua o ka hoʻohana ʻana. Eia nō naʻe, ua ʻōlelo hou ʻo ia, inā mākou e kamaʻilio e pili ana i ka aila ʻōpio puʻupaʻa keu, ʻaʻole kēia he pilikia ma muli o nā pono e pili ana i kēia kumu momona.
Pehea e hoʻopili ai i ka tuna i kāu mau kīʻaha
ʻO ka hope loa, haʻalele nā mea ʻai ʻelua nā manaʻo e hoʻokomo i ka tuna kēna i kā mākou mau kīʻaha. Kuhi ʻia ʻo Miguel López Moreno ma ke ʻano he mea maikaʻi o kēia huahana a me ka lau e like me nā manaʻo e hana i ka lasagna eggplant me ka hoʻohana ʻana i ka tuna e like me ka hoʻopihapiha ʻana, he omelette Palani me ka tuna, kekahi mau hua i hoʻopiha ʻia me ke tuna, kahi wahī me nā mea kanu tuna a i ʻole kahi tuna burger a oatmeal. No kāna ʻāpana, ua wehewehe ʻo Beatriz Cerdán hiki iā mākou ke hoʻomākaukau i nā zucchini i hoʻopiha ʻia me ke tuna, a me nā ukana i hoʻokomo ʻia me kēia huahana, nā pizza, nā ipu legume (e like me nā pīpī a i ʻole nā lihi) me nā tuna, a i ʻole hoʻokomo pū iā lākou i loko o nā sandwiches.