ʻO ka iʻa maikaʻi loa e loli i ka kaumaha a hoʻonui i ke ola
Ināʻoe e ho'āʻo ana e lilo i ka kaumaha a hoʻomaikaʻi paha i kāuʻai, pono paha eʻai i ka iʻa. Ke'ōlelo aku nei kaʻAhahuiʻAmelika eʻaiʻoe iʻelua mau iʻa i kēlā me kēia pule. Akā,ʻoi aku ke kiʻekiʻe o nā calorie iʻa no ka mea, ua kiʻekiʻe ka momona o nāʻano maʻi. No laila keʻano o ka iʻa āu i koho ai he mea nui loa. Aia kekahiʻano iʻa e pale ai a me nāʻano iʻa'ē aʻe iʻoi aʻe.
Ka Pila Calories a me ka Meaʻai
| Hoʻoponopono'Āina Ola Nūnēwaiʻo Atlantic Atlantic | |
|---|---|
| ʻO ka lawelaweʻana i ka nui 1/2 fillet (154 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 280 | |
| Calories mai ka momona 113 | |
| Ka Honua Nui 12.5g | 19% |
| Ka Honua 1.9g | 10% |
| ʻO ka momona momona 5g | |
| ʻO ka momona momona 4.2g | |
| ʻO Cholesterol 109mg | 36% |
| Sodium 86mg | 4% |
| Pailakia 967.12mg | 28% |
| Nā Carbohydrates 0g | 0% |
| Fiber Dietary 0g | 0% |
| Nalu 0g | |
| Aiai 39.2g | |
| ʻO ka Vitamin A 1% · Hua'ōlelo C 0% | |
| Ke Komika 2% · Kaha 9% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
Manaʻo paha iʻole aiʻoleʻole,ʻo ka iʻa maikaʻi no ka pohō kaumaha a me ka olakino maikaʻi ka iʻa momona. ʻAʻole hoʻokahi iʻa momona wale nō. Aia kekahiʻano iʻa i kahi waiwai momona momona i kapaʻiaʻo omega-3. ʻO kēia momona momona ka mea e hoʻolako ai i kou kino me nā waiwai maikaʻi maikaʻi.
ʻO ka iʻa i loko o ka momga-3 momona e kōkua i ka ho'ēmiʻana i kāu maʻi maʻi. Wahi a nā National Institute of Health, nā hōʻike e hōʻike ana i ka poʻe eʻai ana i ka iʻa i ka manawa hoʻokahi i kēlā me kēia pule, e make paha i ka maʻi o ka maʻi. Manaʻo nā kānaka noiʻi paha nā'āmona momona omega-3 i loaʻa i ka iʻa e hiki ke kōkua i ka hōʻemiʻana i nā hōʻailona o ka'ōhumu o ka waiākumu a hiki ke kōkua i ka hoʻomaikaʻiʻana i ka lolo a me ka ola maka.
ʻO kaʻoiaʻiʻo, hiki iāʻoe ke loaʻa nā'eleko momona nui-3 ma ka laweʻana i kahi waihona. Akā,ʻaʻole i hiki i ka noiʻi ke hōʻike i ka hikiʻana i ke kākoʻo kālā ke hāʻawi i nā pono like e like me kaʻaiʻana i nā mea omega-3, e like me ka iʻa.
No laila, inā e hoʻomaka anaʻoe e kūkulu i ka meaʻona palekanaʻai, no ke aha e kohoʻole ai i iʻa e hāʻawi ai i ke olakino maikaʻi?
ʻO kaʻaiʻana i nā iʻa momona he nui keʻano o kaʻai i nā calorie i loko o kahiʻaina hoʻokahi, akā, inā eʻaiʻoe i ka iʻa i ka hoʻoponoponoʻana a me ka hoʻohanaʻana i nā meaʻai maikaʻi e hoʻomākaukau ai i ka meaʻai , hiki iāʻoe ke pōmaikaʻi ma ka lōʻihi.
ʻO ka iʻa me ka Omega-3
Ke manaʻo nei kaʻAhahuiʻAmelika eʻaiʻoe i nā iʻa like iʻa, e like me ka momona, ka mikulela, keki, ka lua o ke kai, nā sardines a me ka albacore e hoʻomanaʻo ai e loaʻa iāʻoe keʻano o ka omega-3. Akā,ʻo wai nā kumu i lalo iho i ka calories? Eia ke kaheʻana o kekahi mauʻano iʻa iʻa haʻahaʻa:
- ʻO Salmon (3 mauʻonika) 175 kaloila, 10 momona momona, 1.7 grams o nā omega-3 mau momona
- 'Apona (3 'auneke) 111 calories, 4 momona momona, 1.7 grams o nā omega-3ʻoni momona
- Ka Moana Pākīpika a me Jack Mackerel (3 mau ounce) 134 kaloka, 7 momona momona, 1.6 maumu o ka omega-3ʻonika momona
- Ka Pila Kalikimaka (3 aunema) 70 calories, 1 gram momona, 1.5 grams o nā omega-3'eleʻa momona
- ʻO ka iʻa (3 oheni) 115 calories, 5 grams ka momona, 1.5 grams o ka omega-3ʻonika momona
- ʻO kaʻAha Albacore (3 'auneke i hoʻopihaʻia i loko o ka wai) 109 calories, 3 grams ka momona, 0.7 grams o omega-3'aleko momona
- Atlantic Herring (3 auneke) 134 calories, 8 momona o ka momona, 1.4 grams o ka omega-3'aleko momona
- Tilapia (4 mau ounce) 145 calories, 3 grams o ka momona, 0.1 grams o ka omega-3 mau mea momona
ʻO ka heluʻana o nā kalo i heluʻia no ka'ōmole o kēlā me kēia waiwai iʻa. E hoʻomaopopo, ināʻaʻole i kuʻiʻia me ka palaoa a mea'ē aʻe paha i loko o ka'ōhūpī, ka iʻa pono'ī, ma keʻano he protein,ʻaʻohe ona'aleʻa. ʻO ke ala e hoʻomākaukau aiʻoe i kāu iʻa e hoʻololi i ka helu kalori. ʻAiʻia ka iʻa, iʻa iʻa, aʻo ka iʻa i kāʻaʻia eʻoi aku ka nui i nā calories.
A pehea e pili ana i ka shellfish a me nāʻano iʻa'ē aʻe? ʻO kahi haʻahaʻa (3'aʻawa) e hāʻawi ana i kahi 100 calories a he 1.5 mau momona wale nō ka momona, no laila hiki iā lākou ke lilo i mea ola maikaʻi i kāuʻai. A no ka mea , ua emi nā calorie i nā pele .
ʻEkolu mau'aene o nā scallops mahu e hoʻolako i kahi calorie e 95 a me ka momona o ka momona.
Kōkua Lawaiʻa Lapaʻa
ʻOiai eʻai ka iʻa i mea maikaʻi noʻoe,ʻaʻole maikaʻi nā iʻa a pau no kāuʻai. Aia kekahi manawa i ka wa e luhi i ka iʻa ka maikaʻiʻoi aku o ka meaʻai, keʻole ka iʻa iʻoi aku i ka omega-3 mau momona.
Ke kuʻiʻia ka iʻa a paʻiʻia i piha i ka momona momona. ʻO kēia nā momona e palena ai i kāuʻai. ʻO nā huahana likeʻole e like me nā iʻa iʻa, nā mea iʻa, a me nā iʻa iʻa he nui aʻe i ka momona a me nā calorie aʻaʻole lākou e hoʻolako i nā pono olakino e like me nā iʻa i hoʻomākaukauʻia me nā hana kalo-loloa. ʻO kekahi laʻana, hāʻawiʻia kahi iʻa hānai i kahi 350-400 calories a me 17-25 grams o ka momona a hiki i ka 5 grams o ke kō.
Ke ho'āʻo neiʻoe eʻoki i nā calories i loko o ka haleʻaina , e makaʻala i nā kī iʻa e hiki ke hōʻino i kāuʻai. ʻO ka mea maikaʻi loa ke hoʻokuʻu i nā iʻa a me nā'ākī a koho i kahi iʻa a me ka iʻa paʻakai. E noi i kaʻaila e kau i kaʻaoʻao e mālama i ka momona a me ka kalo i ka mana.
Koho a mālamaʻana i iʻa
Hōʻike nā mea lawaiʻa e kūʻai i ka momona i loaʻa. Hiki ke kōkua iāʻoe ināʻikeʻoe i nā nīnau e nīnau ai inā e kipa akuʻoe i ke kālepa iʻa ma kāu kālepa.
- I ka manawa hea i hopuʻia ai? ʻO kaʻoi aku ka maikaʻi. Hiki ke mālamaʻia ka iʻa no nā lāʻelima ma hope o ka hopuʻiaʻana, akā,ʻaʻole paha eʻono i ka iʻa.
- Pehea i mālamaʻia? ʻO keʻano e mālamaʻia ai ka iʻa a hāʻawiʻia i ka mākeke e loaʻa ka hopena i ka meaʻai. Pono ka iʻa e maloʻo koke ma hope o ka hopuʻana, a maʻamau i ke anu ma o ka laweʻana aku a ma ka mākeke.
- Pehea e nānā? Pehea kaʻala? Inā maikaʻi ka iʻa,ʻaʻole paha he hou. Pili ka iʻa e like me ke kai. Inā kūʻaiʻoe i nā iʻa, eʻimi i kahi'ōmole me nāʻaoʻao iʻoki maikaʻi. Inā maikaʻi ka iʻa, e nānā i nā maka māmā a me keʻano o ka paʻa.
- Mai hea mai? Ua manaʻo ka Papa Hoʻokele o nā Puʻuwai Kūloko e kūʻai aku i iʻa iʻa mai ka lawaiʻa lawaiʻa. I kā lākou Guide Buying Buha Moana, ua'ōlelo lākou iāʻoe e kūʻai i iʻa iʻaʻAmelika a hāʻawi i ka papa inoa o nā iʻa me nā kala mercury kiʻekiʻe no ka maikaʻi o ka olakino a me ka palekana.
- He aha ke ala maikaʻi e hoʻomākaukau ai i kēia iʻa? I kekahi manawa,ʻo ka iʻa iʻa ka punawai maikaʻi loa no nā meaʻai kūpono, maʻalahi a me ka maikaʻi.
E hoʻohana i kāu iʻa iʻa i loko oʻelua mau lā aiʻole e hoʻokomo i loko o ka pahu pāʻani. Ke hoʻomākaukauʻoe e hoʻohana i ka iʻa paʻakai, hoʻokaho i loko o ka pahu fri (ʻaʻole loa i kahi mahana wela).
Koʻo iʻa (Iʻoleʻoe e like me ka iʻa)
Ināʻaʻoleʻoe i hoʻohana i ia mea, e like me ka iʻa i kāu meaʻai, paʻakikī paha i ka wā mua. Akāʻo nā kōkua olakino o kaʻaiʻana i ka omega-3 iʻa he māmā. A i ka manawa e ho'āʻo anaʻoe e lilo i ka kaumaha, he mea nui ka kohoʻana i nā meaʻai pālahalaha. ʻO ia hoʻi, he mau meaʻai ia e hāʻawi ana i nā pono waiwai maikaʻi no ka nui o nā calo.
Ināʻoluʻoluʻoleʻoe i ka ho'āʻoʻana o ka iʻa, aia kekahi mau mea e hiki iāʻoe ke hana i loko o kāuʻai. ʻO ka mea mua, e ho'āʻo i nāʻano liʻiliʻi "fishy". Eia kekahi laʻana, he nui nā meaʻai maikaʻi e'ōlelo ana heʻewa momona kaʻulaʻula (e pili ana i 100 calories ma o ke lawelawe) kahiʻoi o ka iʻa ma mua o ka iʻaʻoi aku e like me ka waipala. Hiki nō hoʻi iāʻoe ke hōʻiliʻili i nā mea kanu hou a me ka citrus no ka hoʻomaluʻana i ka meaʻai.
A iʻole e ho'āʻo i ka hoʻohuiʻana i nā iʻa i nā mea e hoʻomaopopo aiʻoe. E hoʻonui i ka iʻa i kahi salakeke maikaʻi . A iʻole e ho'āʻo i ka hana iʻa iʻa. Hiki iāʻoe ke hoʻohui i ka lama i kāu omelet kakahiaka a iʻole e hana i ka lawaiʻa lawaiʻa laʻa no kaʻaina awakea . Hiki iāʻoe ke hoʻohana i ka iʻa e like me kāu e hoʻohana ai i nā meaʻai e like me ka moa. E hoʻolei i kāu iʻa me ka lemon a iʻole ka lime no ka hāʻawiʻana iā ia i ka'ōhū hou a me ka zesty. Inā noʻonoʻoʻoe a paʻa mau, e loaʻa iāʻoe kāu mau iʻa iʻaʻelua i kēlā me kēia pule a me nā pōmaikaʻi o ke ola kino a me nā kaumaha i hoʻolakoʻia e lākou.
Nā kumuhana:
ʻO James J. DiNicolantonio, PharmD; James H. O'Keefe, MD; ʻO Carl J. Lavie, MD. "ʻO ka poʻe nui nui i hele i kahi'ē: Omega-3 Meta-hoʻoponopono i pāʻia e kaʻokoʻa o nā iʻa nui o ka hinu." Ka Nupepa o ka HuiʻAmelika PekelalaʻOkakopa 8, 2012.
Evangelos C. Rizos, MD, Ph.D .; Evangelia E. Ntzani, MD, Ph.D .; Eftychia Bika, MD; Michael S. Kostapanos, MD; Moses S. Elisaf, MD, Ph.D., FASA, FSH. "Ka Hui Ma waena o ka Omega-3 Loaʻa Kaulike a me ka Pōʻino o ka Maʻikiʻi Kaumaha Cardiovascular i ka Hana Hou a me ka Meta-Analysis." Ka Nupepa o kaʻAmelika PekelalaʻAmelika i ka lā 12 o Nowemapa.
Loaʻa i ka Ola. ʻOi a me Omega-3'Apiʻa Hua. HuiʻAmelikaʻAmelika. Loaʻa iā: November 25, 2012. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.V8iFPPkrLIU
Ke Kulanuiʻo Michigan. Nā iʻa a me nā meaʻai, Healing Foods Pyramid http://www.med.umich.edu/umim/food-pyramid/fish.html;