Calories ma Salmon a me kona mau pono palekana
ʻO Salmon kahi iʻa momona e hiki ke kuke i nāʻano likeʻole. ʻIke like me nāʻano iʻa'ē aʻe,ʻaʻole maloʻo ka iʻa ma waho o ka momona o ka momona - akā, mai hopohopo, no ka mea,ʻo ka momona. Hiki ke kūʻaiʻiaʻo Salmon i nā mea hou, ka hauʻi, ka mea puhi ahi, a me ke kīʻalo.
Inā hopohopoʻoe no kaʻaiʻana i nā iʻa no ka nui o ka mercury mau mea, mai hopohopo i ka wā e hele mai ai ka iʻa.
Hiki keʻaiʻia i ka wai o ka nalo me ka makaʻuʻole i nā contaminants a me ka mercury, a he nui nā meaʻono no loko o ia mea, e like me nā mea momona nui loa i ka nui omega-3. ʻO nā'elemona momona omega-3 i loaʻa i ka hamoni he waiwai no nā kumu he nui. Hōʻike kaʻimi i nā'āpana waiwai i nā omega-3ʻoni momona i hiki ke hoʻemi i ka hopena o ka maʻi maʻi ma ka hoʻohaʻahaʻaʻana i ka mumuna.
Eia kekahi,ʻo ka tryptophan i loaʻa i ka hamoni he mea mua ia i ka seratonin, hiki ke kōkua i ka mālamaʻana i ke kaumaha a, no ka mea he kumu maikaʻiʻo ka halamona o ka lāʻauʻo D , no ka meaʻo ia ka mea e kōkua ai i ka hoʻonuiʻana i keʻano, ka paleʻana i ke kauʻana o ka malo, a me ke kōkua i ka maʻi ola.
| Nā PaʻaʻAnaʻo Salmon | |
|---|---|
| ʻO ka lawelaweʻana i ka nui 1/2 fillet (4 oz a 124 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 185 | |
| Nā Kalo mai ka Fat 49 | |
| Ka Honua Nui 5.5g | 8% |
| Ka Honua Ui 0.9g | 4% |
| Paʻa'āpanaʻehā 2.1g | |
| ʻO ka momona momona 1.5g | |
| ʻO Cholesterol 83mg | 28% |
| Sodium 107mg | 4% |
| Pailapila 513.36mg | 15% |
| Nā Carbohydrates 0g | 0% |
| Fiber Dietary 0g | 0% |
| Nalu 0g | |
| Paʻi 31.7g | |
| ʻO ka Vitamin A 3% · Hua'ōlelo C 0% | |
| Kaomika 2% · Nānā 7% | |
| * Ma luna o kahi hānaiʻai 2000 | |
Hoʻonuiʻia ka Salmon i nā momona a me nā momona i hoʻomahaʻoleʻia (omega-3 fatty acids). Loaʻa iā ia he mau'aleʻalea he nui, he mea nui ia no nā kānaka me ka maʻi diabet. ʻO ka hanaʻana o ka wai maloo D , he 4-aʻoi aku i ka lā piha. Hiki i loko o ka iʻa iʻa ka hapa nui o ka B12, niacin, a me ka selenium, a he kumu maikaʻiʻo B6 a me ka magnesium.
Loaʻa i ka wai puna piha ka nui o ka calcium (no ka iwi o ka iʻa).
Nā Huakaʻi Ola o Salmon
'Ōlelo ke'AmikaʻAmelika, "ʻo kaʻaiʻana i ka iʻa i loko o ka hebedoma, he ala maikaʻi loa ia e hoʻomaikaʻi ai i kou puʻuwai." ʻO nā kānaka eʻai ana i nā iʻa i nā manawa a pau eʻikeʻia lākou e palekanaʻia mai nāʻano o ka pono, hiki paha i ka momona omega-3. Hoʻopi ka omega-3 i ka hoʻonaehoʻana i loko o ko mākou kino. ʻO ka līhū ke kumu o nā pilikia o ke ola, e like me nā maʻi o ka maʻi, ka maʻi diabetic, kekahi mauʻano maʻi āpau a me nā maʻi āpau. Hoʻomaopopo pū nōʻo Omega-3 i nā kikoo koko e hoʻopiʻi i nā paʻi he nui.
Ke hōʻike pū nei kekahi mau noiʻi e hiki i ka momga-3 momona ke kōkua i ka hoʻoluhi i nā pilikia koʻikoʻi e like me ka maʻi o Alzheimer a me ka emiʻana o ka makahiki.
Loaʻa ka lālā pololei o nā'elekole momga-6 (i loaʻa i loko o nā mea kanu, nā nati, a me nāʻanoʻano) i ka omega-3'eleʻa momona. ʻO nā mea me ka māhele kūpono,ʻikeʻia ka liʻiliʻi o ke kaumaha a me ka pōʻino o ka pepehi kanaka, a me ka meaʻole o ka hoʻonāukiuki - ma hoʻokahi o nā noiʻana, e hāʻawi ana i nā mea paʻahao i kēiaʻano momona (me nā huaʻai hua) i ka hoʻonāukiuki i kaʻekolu o nā pule heʻelua.
Nā nīnau maʻamau e pili ana i Salmon: E koho aneiʻoe i Wild vs. Farmed?
Aia kekahi hoʻopaʻapaʻa e pili ana i kaʻaiʻana i ka iʻa hihiu.
He nui nā poʻe e hopohopo i ka hānaiʻana i nā iʻa ma nā kumu he nui. ʻOiaiʻo ka nui o nā mahiʻai e hana ana i nā ana eʻoi aku ai ke kūʻokoʻa,ʻo ka mahiʻaiʻana i ka mahiʻai i ka nui o nā kumu.
Kukekahi: Hoʻohanaʻia ka nui o ka waiāmona e hoʻolakoʻia ana i kēia lā. ʻO keʻano,ʻo kaʻoihana mahiʻai kahi e ho'ālaʻia ai ka hānaiʻiaʻana o nā iʻa i loko o nā manuka a iʻole nā kalo i ka moana, no ka hōʻiliʻili. Akā, ua hopuʻia nā iʻa i hopuʻia me kaʻupena, nā lima-laina, nāʻano likeʻole, a iʻole nāʻili ma ka "hihiu."
Ua hoʻomaka nā kānaka e mahiʻai i ka iʻa ma muli o ka kaulana a me ka noi e loaʻa i kēlā me kēia makahiki. Uaʻikeʻia kekahi mauʻike kūikawā i ka hilinaʻiʻana o nā PCB a me nā mea poke'ē aʻe ma nā kiʻekiʻe o 10 aʻoi aku ke kiʻekiʻe ma nā iʻa iʻa.
I Europa, aia kekahi mauʻano kahi i mahiʻia i nā mea i hoʻouluʻia i nā wahi kiʻekiʻe o nā mea kaumaha e like me ke alakaʻi a me ka cadmium. Hiki paha i kēia mau mea'elepa ke komo i ka iʻa ma o ka hānai, e lilo i mea hoʻonaninaniʻia i loko o kaʻaila o ka waimona. Eia kekahi, ua hāʻawiʻia kekahiʻano mahiʻai i iʻa e hanaʻia no ka nānāʻana a me nā lāʻau'aloʻolo e pale i ka maʻi. Ma muli o ka hoʻouluʻana o ka mahiʻai i ka iʻa i kahi kokoke loa i kekahi i kekahi,ʻoi aku ka pilikia a iʻole ka maʻi a me nā iʻa, no laila ke kumu o nā lāʻau'alope.
ʻO Omega-3's: He momona ka iʻa nui no kā lākouʻai a me ka nele o ka hana. Akā,ʻaʻole ia heʻano nui ka nui o ka omega-3ʻaeʻa momona. ʻO ka iʻa iʻa e hānaiʻia ana i nā pellets i hanaʻia e like me ka hua baʻi a me ka palaoa. Hoʻopi ka iʻa lawaiʻa i nā meaʻai iʻoi aku ma mua o ka omega-3, e like me ka plankton.
Akā, eia ka lono maikaʻi:ʻO nā kaumakai'āhiu a me ka mahiʻai he nui ka emi o ka mercury ma mua o ka nui o ka iʻa, e like me ka tuna. Eia kekahi, ua laweʻia nāʻano e pale aku i ka pohōʻana, akā,ʻo ke kahawai ma Alaska, kahi e mālama pono ai i ka lawaiʻa. Eia kekahi, uaʻoi aku kaʻoi aku o nāʻoihana iʻoi aku ke kūʻokoʻa a ke ho'āʻo nei e pale i ka hoʻohanaʻana i nā mea poke, e like me nā lāʻau'alope.
Eia kekahi pane hou:ʻO ka momona kalo waleʻia.
Ke kiʻi a me ka mālamaʻana i Salmon
Hiki ke kūʻaiʻiaʻo Salmon i nā mea hou, hauʻi, puhi ahi, aiʻole i'āleʻa. Aia kekahi mauʻano iʻa likeʻole,ʻoiai ka mō'ī (chinook), atlantic, sockeye, coho, pink a chum.
ʻO ka mōmona keʻano makamae loa, he hihiu, a he waiwai kona,ʻo kaʻaʻaʻaʻa. Hāpaiʻia keʻano o nā iʻa ma ke kahawai Atlantic, akā ināʻoe eʻimi ana i nāʻano maikaʻi loa, hiki iāʻoe ke hele i ka pūnaewele Montery Bay Seafood Watch eʻimi i nā'ōlelo maikaʻi maikaʻi. Hōʻike ke kahawai Sockeye ma keʻano hohonu,ʻulaʻula a he manawaʻeleʻele kekahi. ʻOiaiʻo Coho ka lanakila maoli. ʻO ka'ōmona salmon ka maʻamau i loaʻa i loko o nā kini a paʻa pono no ka hanaʻana i nā kaumāmona. Aʻo ka chum, kahi loaʻa nui loa, kahi i hoʻohana pinepineʻia no ka puhiʻana a me ka puhi. Inā hikiʻole ke uku a me ke kumukūʻai, hiki paha iāʻoe ke koho i nā'ōpala hihiu.
ʻAhi Hou: E kiʻi hou i kāu iʻa hou e like me ka hiki. Inā hiki iāʻoe keʻike i ka iʻa a pau, e nānā i nā maka māmā a me nāʻulaʻulaʻulaʻula a'āleʻele paha. Inā hiki iāʻoe ke hoʻonā i ka iʻa,ʻaʻole ia e honi i ka iʻa, akā, he meaʻala maikaʻi, e like me ka makani hau paʻakai paʻakai. Inā kūʻaiʻoe i ka iʻa i kāpiliʻia aiʻole e like me nā kohu, pono ke kino o ka iʻa he'ōmaʻomaʻo'ālohilohi, ulaʻula o kaʻulaʻula, kehuhu, aiʻole ka'ōuliuli keʻokeʻo'ōmaʻomaʻo aʻaʻole pono e hoʻoluliluli paha. ʻAʻole pilikia no ka iʻa aʻaʻole browning.
ʻOhi iʻa Frozen: He iʻa maikaʻi ka iʻa e like me ka hou. Hoʻouluʻia ka hoʻolālāʻana o ka hoʻolālāʻana i ka maikaʻi o ka paʻakai. E hōʻoia pono i kahi kumu. A noʻonoʻo,ʻo ka mea hou, ua uhi muaʻia ka wai hihiu ma mua.
ʻO ka wai kai piha: Ua aneane pinepine i nā holoholona hihiu, aʻaneʻane i nā manawa likeʻole o kekahiʻano o nāʻano uliuli. Hoʻonuiʻia ka waimoni i ka calcium no ka mea he mau iwi momona liʻiliʻi ma laila.
Hoʻopiliʻia ka Salmon: E hoʻomaluʻia hoʻiʻo Salmon ma ka puhiʻana iā ia, ma kahi e maloʻo ai i ka paʻakai, pālolo a puhiʻia. ʻO ka lox a me ka nova salmon i kapaʻia he mea puhi puhi, akā, ua ho'ōla maoliʻia i loko o ka palaina, aʻaʻole loa i puhiʻia.
Nā Huakaʻi Ola e hoʻomākaukau ai i Salmon
Hoʻokūpaʻaʻo Salmon a paʻa i nāʻano likeʻole o nāʻano kuke kuke a me nā mea kanu. Hoʻomakaukauʻiaʻo Salmon i nāʻano likeʻole, e like me ka hoʻouluʻana, ka kuke, ka poale, ka hoʻouluʻana, a me ka pākī. I mea e pale ai i ka hoʻonuiʻana i nā calorie a me ke momona, eʻono i kāu'ōmona me nā mea kanu, nā meaʻala, a me ka lemona.
ʻO ka iʻa hala wale nō a hiki i ka'ōpala e pale ai mai ka maloʻo. ʻO kēia heʻumi mau minuke no kēlā me kēia'īniha o ka lahilahi (ma ke kehā, 5 mau mika ma kēlāʻaoʻao). ʻAʻole pono ka opaque e hele a mākaukau i ka manawa, e kali ana i kēlā lōʻihi me ka hopena o kahi hua maloʻo.
Salmon Recipes
Ināʻoe eʻimi ana i kahi meaʻai i ka wiki a hoʻolauna paha i nā hoaaloha, he pona nui ka salmon no ke kohoʻana no kaʻaina awakea a me kaʻaina awakea paha. Ma lalo eʻikeʻoe i kahi hana no ka ho'āʻoʻana:
Nā kumuhana:
ʻO Cording,ʻo Jessica. Nā Kūʻai Loa Loa Loaa no Nā Keiki. nā keiki hana pono. Ke Kulanui o Nutrition a me Dietetics. > http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/the-best-winter-foods-for-kids
> Ke Kulanui o Nutrition a me Dietetics. 5 Nā Meaʻai Nui no ka Ola Ola. http://www.eatright.org/resource/health/wellness/preventing-illness/5-top-foods-for-eye-lawewai
> HuiʻAmelika. ʻO kaʻai iʻa no ke ola maʻi. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Eating-Fish-for-Heart-Health_UCM_440433_Article.jsp#.WBIRWPkrLIU
Sublette, ME, a me Hibbeln, JR, et al. "ʻO Omega-3 ka polyunsaturated kūpono i ka kūpono o ka kūpono o ka pepehi kanaka." American Journal of Psychiatry 163. (2006): 1100-2.
Gesch, Bernard a me Hammond, Sean, et al. "Ka hopena o nā huaora hou, nā minelala a me nā mea momona momona ma ka hana kuʻuna o nā pio o nā'ōpio'ōpio." Ka Pepa Pelekānia o ka Pelekāniaʻo 181: 22-28 (2002)