He maikaʻi ka iʻa a me ka lawaiʻa no kaʻaiʻai palekana olakino no ka mea ua kiʻekiʻe lākou i loko o ka protein a me nā minelala a ua haʻahaʻa loa lākou i nā calories a me nā momona momona. ʻO kaʻoiaʻiʻo,ʻo kaʻaiʻana i ka iʻa ma kahi oʻelua manawa i ka hebedoma, he hōʻailona kūpono loa ia i nā meaʻai, no nā wahine hāpai.
Akā, hoʻokahi pilikia, aʻo ia ka mea hiki ke loaʻa i ka waiā Mercury. ʻO kaʻeuanelio,ʻaʻole nā iʻa a me nā iʻa a pau i loko o nā helu a me nā kānana o ka mercury a nui loa nāʻano e hiki ke hoʻopauʻia ma kahi palekana. ʻO ka US Food and Drug Administration (FDA) a me ka US Environment Protection Agency (EPA) a hōʻoia i ke kiʻekiʻe o ka mercury i loko o nā iʻa a me nā iʻa a pau i kūʻaiʻia ma kahi pāʻoihana ma 'Amelika, aʻo nā mea he 16 i hala loa i loko o ka mercury a hiki ke e hoʻopau loaʻia.
ʻO kēia wale nō ka uhiʻana i nā iʻa a me nā iʻa i kūʻaiʻia ma nā hale kūʻai; ʻaʻole ia e komo i ka iʻa e hiki ai iāʻoe ke hopu i kou wai. No laila, inā e hopohopoʻoe e pili ana i nā iʻa pāʻani maʻamau, e nānā i ka Department of Natural Resources ma ka moku'āina a iʻole e hana i kahi hulina i ka'Ahuālā HuiʻAmelika Hui PūʻIa (USDA) MeaʻIkeʻIke Meaʻai no kaʻike kumu waiwai.
1 - Nānā
Hiki iāʻoe ke hoʻomanaʻo i ka pizza a me ka'atila Caesar, akā, hiki i nā ancholi kahiko ke hanaʻia a hoʻohanaʻia paha i nā kīʻahi e kapa ana i nā sardine. Hoʻokomoʻia nā'āpala i nā omega-3'aiaʻa momona, protein, meaʻai, a me nā alumina.
2 - Pākehā Atlantic
Hoʻomahiuki pinepineʻia aiʻole ke kānaniʻia ke keokeo, akā, hiki ke hanaʻia a hoʻopaʻaʻia paha nā kāʻei keokeo hou. Ma waho aʻe o nā'āpana momona omega-3, he kiʻekiʻe ke keokeo i ka hua B-12, mākinia, selenium, magnesium, hao, a me ka pālolo pāpīpika, aʻo ia ka maikaʻi o ka protein.
3 - Ka iʻa
ʻO ka'ōpiopio kaʻoi o kaʻeli a me ka hohonu, akā, hiki nō hoʻi iāʻoe ke hoʻomākaukau i ke kī a me ka umu. ʻAʻole i liʻiliʻi wale ka iʻa ma mercury, he kumu maikaʻiʻo ia o nā protein, nā huaora, a me nā minelala, a emi iho ka momona a me nā calorie.
4 - Nā papa
Loaʻaʻia nā kīmu ma nāʻano leʻaleʻa he nui, me kaʻoi aku paha o keʻano o ka clam chowder. Hiki ke hoʻohanaʻia i nā kīpima he mea hoʻopiha a iʻole heʻano o ka papahana nui a kiʻekiʻe lākou i loko o nā protein, nā huaora, a me nā minela.
5 - Nalu
ʻO ka pīpī he nui loa. Hiki ke hoʻohanaʻia i kaʻiʻo pupuhi hiki ke hana i nā pāpaʻi me nāʻano meaʻai. A iʻole hiki iāʻoe keʻahaʻaina i nā wāwae o ka pāpaʻi ma keʻano he komo. ʻO kaʻiʻo o ka pīpī kahi kumu maikaʻi o nā meaola, nā minelala, nā'ōpala, a me nā hua B-12.
6 - Ka hana
ʻO ka mea iʻikeʻia he mea nui i loko o ka iʻa lawaiʻa, ka iʻa, a me ke kāpena, e like me nā liʻiliʻi liʻiliʻi, akā ua emi iho lākou i ka mercury ma mua o nā lobsters. He kiʻekiʻe nā'ōpona i loko o nā protein, nā mineral, a me nā hua hua B-paʻakū.
7 - Kahe wai inu
ʻO ka wai inu, e like me ke kākānuenue anuenue, he iʻa keʻokeʻo momona ia e kiʻekiʻe ana i ka omega-3'alapona, protein, calcium, magnesium, a me kekin. He meaʻono ia.
8 - Haddock
ʻO Haddock, aʻo ka scrod, he mea keʻokeʻo e pili ana i ke cod, akāʻo ka'aemo e hoʻemi i ka liʻiliʻi o ka mercury ma mua o ka cod a hiki ke hoʻokomoʻia i loko o nā hopena e kāhea ana i ke kumukūʻai aiʻole i kekahi mea'ē aʻe. ʻO Haddock kahi punae momona maikaʻi loa o protein, vitamins, a me nā mineral.
9 - Hoʻohuʻi
Hoʻohui pinepineʻiaʻo ia me ka kirīmiʻalani e like me ka momona, akā hiki nō hoʻi i kēia mau iʻa liʻiliʻi ke kuke i ke kuhumu, ka umu, aiʻole ka stoveop. He mea waiwai nui ka omera-omega-3 a he puna nui ia o ka protein, calcium, magnesium, potassium, niacin, huamini B-12, a me selenium.
10 - Nānā
ʻO kahi o nā mea nui kahi kumu maikaʻi o ka protein a me nā mineral-keʻanoʻo ka zinc a me ka hao-me lākou ke hāʻawiʻia kekahi mau mea momona omega-3. Hiki ke hoʻohanaʻia e like me ka mea hoʻonāuki a iʻole he māhele o kahi stew a kīʻaha nui paha.
11 - Pollock
ʻO Pollock i loko o kaʻohana hoʻokahi e like me ke kāpili, akā like me ka pākale, poli ka pollock i ka mercury. ʻO Pollock he keʻokeʻa momona ia e hiki ke hoʻohanaʻia i kekahi mea ho'āla e'ōlelo ana i ka cod a he kumu nuiʻo ia o protein, mineral, a me nā huaora B-kūpī.
12 - Salmon
ʻO Salmon ,ʻo ia ka momona momona, kahi haʻahaʻa i ka mercury. A maikaʻi nō ia no ka meaʻo ke kaumonona kekahi o nā puna maikaʻi loa o ka waiʻona momona omega-3. Hoʻokumuʻia nā kīpala Salmon a me nā kāʻei i ka palaoa, kaʻakiʻia, ka sauteed, aiʻole ka pāpala. A iʻole, hiki iāʻoe ke hoʻomau i kahi kaha o ka wai maʻemaʻe ma ka lima e hana i nā salamona a me nā mea kani. Hoʻokomoʻia ka Salmon i loko o ka protein, magnesium, potassium, niacin, huaʻona B-12, a me ka huaʻa A.
13 - Sardines
He iʻa liʻiliʻiʻo Sardines eʻikeʻia ai i nā kini. Hoʻohana pinepineʻia lākou me ka pīpī e like me ka momona. Hiki iāʻoe ke kūʻai aku i nā sardine hou ma kekahi mau hale kūʻai a me ka palaoa, kaʻoki, a puhiʻia paha. He maikaʻi nā Sardines iāʻoe. Hoʻopiliʻia lākou me ka omega-3 aumoku momona, ka huaʻaina D, keiko, a me ka calcium.
14 - Nānā
ʻO nā'ōpala he mau lollusks māmā i maikaʻi i kaʻai. ʻElua calories nui ma nāʻala he nui, a he kumu maikaʻi loa lākou o nā protein a me nā minela. E lawelawe i nāʻala i ka paʻiʻia me ka lihi liʻiliʻi me ka liʻiliʻi liʻiliʻi e mālama ai i nā mea haʻahaʻa.
15 - Pākī
ʻO ka'akenaʻo ia kaʻano iʻa maikaʻi loa loa a he mea maʻalahi ke loaʻa ma nā hale kūʻai a me ka hale kūʻai. ʻO ke kaumaha i loko o ka mercury a me kahi kumu maikaʻi o ka protein ae haʻahaʻa hoʻi i loko o ka calories. ʻO ia keʻole ka berena a me ka'uluʻona i ke kolo, a iʻole e lawelawe iā ia me he scampi. E mālama i kāuʻano haʻahaʻa ma ka hanaʻana i ka paila, kaʻaila, ka hoʻolapalapa paha, a me ka lawelaweʻana me ka meaʻono.
16 - Tilapia
ʻO Tilapia kekahiʻanoʻokoʻa e like me keʻano nui i loko o nā meaola, B-complex vitamins, a me nā melako, e like me nā mea'ē aʻe. ʻO Tilapia kekahi kumu maikaʻi o ka lāʻau maloʻo D. E lawelawe iā ia e like me kāu e makemake nei e mālama i kekahi mea keʻokeʻo.
ʻO ka iʻa i kiʻekiʻe ma Mercury
Ināʻoe eʻimi e pale i ka mercury , e pale i ka iʻa iʻa e like me ke kelepili mō'ī, ka manō, ka iʻa, ka lalefish, a me ka bigeye tuna. Makemake lākou e loaʻa ka kiʻekiʻe loa o ka pulupuka mercury.
> Kālā:
> KaʻAinaʻAmelika. Nā Pukū Mercury i Kopa. Hoʻohuaʻia i ka lā 21 o Pepeluali, 2017.
> Menon S. Mea Kūkaʻikaʻi i Mercury ma Fish. Papa Hoʻokele o nā'Āpana Kūloko (NRDC). Hoʻopukaʻia ma ka lā 10 o Malaki, 2016.
>ʻO US Food and Drug Administration (FDA). Nā Pukū Mercury i nā Fish Fish and Shefishfish (1990-2012). Hōʻikeʻia i kaʻOkakopa 25, 2017.
> HuiʻAla HuiʻAmelika Hui PūʻIa (USDA). NāʻAhaʻIkepili Kūʻai'Alahui USDA. Ke Huli Hana Hana. Kāleka Nutrition Nūhouʻo USDA no ka Papahana Kūmole, Release 28 . ʻO Revised Mei 2016.