Loaʻa ka waiwai inā he hou a hiki paha i ke kī
ʻOiai ināʻaʻoleʻoe eʻai i ka iʻa he nui, he wahi maikaʻi a maikaʻi ke kumu iʻa o ka omega-3 mau momona momona. ʻO kēia heʻano momona momona a hiki ke loaʻa wale i loko o nā iʻa, nā hua, a me nā hua.
ʻOi aku ka nui o nā meaʻona o Omega-3 i nā iʻa kaiʻeleʻele, e like me ka tuna, nā keokeo, nā sardine, a me nā meaʻai.
Nā Pōmaikaʻi o ka Tuna Kū
ʻO keʻano kūpono o ka tuna peloʻia e'ōlelo ai nona iho.
Ke hoʻopihaʻia i loko o ka wai, hiki i kaʻehu o kaʻewa he 6.5-ounce:
- 144 calories
- ʻElua mau momona o ka momona
- ʻAʻohe momona
- ʻAʻohe huapona
- ʻAʻohe hua
- 32 amene
- 412 grams o ka paʻakai (18 pakeneka o ka helu i kēlā me kēia lā)
- Aia he 15 pakeneka o ka waiwai o ka hao i kēlā me kēia lā
No ka poʻe ma ke kī liʻiliʻi-paʻakai, aia nō nāʻano likeʻole e hāʻawi ana i ka 25 sodene ka nui o ka sodium.
Ka Hoʻohālikeʻana i ka Tuna Pākē a me ka Canned
ʻOiaiʻo ka hapanui o nā kānaka e manaʻo ana heʻoi aku ka maikaʻi o ka ulu hou ma mua o ka mea i ulanaʻia,ʻaʻole i ka manawa kūpono i ka iʻa momona.
Eia keʻano o ka hapalua o ka hapalua o ka tuna e hoʻopili ana i ka nui o ke kolo pipi:
- ʻO kahi'āpana heʻekolu auneke o ka tuna hou i kāpīʻia me kaʻaila, hāʻawiʻia ka calorie he 53, 42 grams o ka protein, hoʻokahi gram o ka waiʻalea,ʻelua gramaki momona, a me 525 milligrams o ka sodium.
- ʻO kahi'āpanaʻekolu aunema o ka tuna hou i kāpīʻia me kaʻaila, e loaʻa ana i 236 kaloka, 42 grams o ka protein, hoʻokahi gram o ka waiʻaleʻa,ʻehiku mau gramani momona, a me 525 milligrams o ka sodium.
- ʻO kahiʻekolu'unema o kaʻaila tuna i piha i loko o ka wai he 73 calories, 17 grams o ka protein, zero grams o ka carbohydrate, hoʻokahi gram o nā momona, a me 210 milligrams o ka sodium.
- ʻO ka uku heʻekolu'unema o ka peʻa niu i hoʻonaniʻia i kaʻaila e hāʻawi 169 kaloila, 25 grams o ka protein, zero maukoni o ka waiʻahu,ʻehiku'ekani momona, hoʻokahi gram o nā momona momona, a me 354 milligrams o ka sodium.
Nā Huakaʻi Ola o Tuna
ʻO ka mea momona omega-3 i loaʻa i ka tuna eʻikeʻia e hoʻoikaika i ka maikaʻi o ka naʻau. Wahi a ka Association American Association (AHA), hiki i kēia mau momona waiwai ke hoʻemi i nā triglycerides i loko o ke koko, e emi iho i ke kūlana o arrhythmia (nā kīʻaha hihiaʻole), a ho'ēmi i ka kūkuluʻana o ka plaque ma nā arā. Ma muli o kēia, mahalo ka AHA i kouʻaiʻana iʻelua mau ai iʻa i kēlā me kēia pule.
Me ka'ōleloʻana, hiki i ka nui o nā'āpana momona omega-3 i loko o keʻanoʻekolu mauʻaila i hoʻololi ma muli o keʻano o ka iʻa i pau. Aia ma waena o nāʻano tuna, nā mea hou a me nā mea kanu:
- ʻO ka makana hou he 1,000 a 1,500 milligrams.
- Hāʻawiʻia ka'āpana kalaʻulaʻeleʻele i 500 a 1,000 milligrams.
- Hāʻawiʻia e nā tuna iʻa he 200 a 500 milligrams.
- Hāʻawiʻia ka tuna no ka paʻakai he 200 a 500 milligrams.
- Hāʻawiʻia kaʻeha melepili hou i 200 miligrams a emiʻole.
Hoʻolālā Kūlana Olaʻo Tuna Ola
ʻO kekahi o nāʻano i maʻalahi loa e hoʻomākaukau ai i ka peʻa lāpena,ʻo ia ke hanaʻana i ka salalāʻona . ʻOiaiʻo ia e hauʻoli ana,ʻo nā meaʻai i loko o ka nui o nā meaʻai e kāpae i nā pono maikaʻi o ka iʻa.
ʻO keʻano o ka hanaʻana, hoʻokahi kīʻaha kapu o ka salame nalu i hanaʻia me ka mayonnaise e loaʻa ana i 404 calories, 22 grams o ke kinona,ʻeono kaomi o ka'ōpiʻeluʻa, 5 mau galani o ke kō, 33 momona momona,ʻekolu gramani momona, a me 892 milligrams sodium.
Ināʻoe e kau i ka salame tuna i waena oʻelua mau pōpō berena, e hoʻonuiʻoe i 150 calories, 26 grams o ka waiʻahu, a me 230 milligrams o ka sodium.
ʻAʻole ia he manaʻo e pale i ka salamāna o ka tuna. ʻO kaʻoiaʻiʻo e hoʻohana anaʻoe i 29 miligrams omega-3 EPA (ʻo ka waikiko momona ka mea e hōʻeha ai i ka mumū pūnaewele) a me 212 milligrams o Omega-3 DHA (kahi mea e hoʻonui ai i ke ola o ka maka a me ka lolo) kahi kokoke i nā mea i hoʻonuiʻia.
No ka hoʻohaʻahaʻa i ka momona i loko o kāu salakeke maʻamau, e hoʻololi paha i ka mayonnaise me ka momona momona aiʻole, ma keʻano'ē aʻe, e hoʻohui i 30 pakeneka mayonnaise me ka'enekene he 70% no ka mea hou, aʻoluʻolu iki.
Nā Mālama'ē aʻe no ka hoʻomākaukauʻana i ka Tuna
Nui nāʻano e komo ai ka tuna i loko o ka meaʻai maikaʻi. Hiki iāʻoe ke hoʻohuiʻia me nā'ōmato, greens saladi, nā kīʻaha'ōmaʻomaʻa, a me ka pālaniʻuala i pālapalaʻia no kahi pāpaleʻona nani Niçoise. Hiki iāʻoe ke hoʻoulu i kahi kīʻaha i loko o ka paila o kaʻohi kulina no kahi mea momona maikaʻi. Hiki iāʻoe ke hana i kahi sāha momona momona me nā tōmato, ka mea honi, nā pīkī kolo, a me nāʻolivaʻeleʻele.
Ināʻoe e noʻonoʻo ana i ka hanaʻana, eia kekahi mau meaʻoluʻolu a hauʻoli e hiki ai iāʻoe ke ho'āʻo ma ka home:
- ʻO kaʻaila Sala Maʻemaʻeʻo kaʻaila Avocado
- ʻO Tuna SaladʻO Collard Green Wrap
- ʻO Tuna Italia a me Beans
- Nā Poʻomanaʻoʻo Tuna
> Puna:
> HuiʻAmelika. "ʻO ka iʻa a me ka Omega-3'Apiʻa Hua." Washington, DC; Hoʻololi houʻia 16 October 2016.