He maikaʻi a heʻino ka mea kanu kūmole

ʻO Iapana kekahi o nā iʻa kaulana loa. Aʻo nā meaʻai o ka poʻe Kepanī, nā meaʻike nui i ka iʻa, hiki iāʻoe ke hilinaʻiʻia. ʻOiaʻiʻo, hoʻohana lākou i kēia huahana i nāʻano hou, a ma loko o nā hale kūʻai eʻike pinepineʻoe i ka meaʻai i ka mea kē mai. ʻAʻole iʻike nā kānaka a pau i ka pōmaikaʻi a me ka pōʻino o ka tuna.

ʻO nā meaʻai a me nā kalori o ka peʻa niho

Inā mālamaʻia kaʻenehana o ka pupuhi, a laila, hoʻomau i ka iʻa i nā meaola. ʻO ka mea mua,ʻo ia nā mea waiwai nui omega-3 , a me ka selenium, kahi i loaʻaʻole i nā meaʻai'ē aʻe i ka nui nui. ʻO ka hoʻohuiʻana o ka'ōpū tuna me nā huaola E a me D, nā huaora B, kahi hua maloʻo K, a me nā kumu iʻikeʻia: phosphorus, magnesium, potassium and iodine.

Eia hou, ua hoʻoholoʻia nā pōmaikaʻi a me nā pōʻinoʻole o ke kolo pipi i keʻano o ka huahana. Ināʻo ia wale nō ka marinade me nā meaʻala a me ka paʻakai, a laila e like ka helu o ka ikehu i 96 kcal / 100 grams. Inā loaʻa kaʻaila, e hoʻonuiʻia ke kumu waiwai i 197 kcal / 100 grams. Ma ka hihia mua, e lilo ka huaʻai i meaʻaiʻai maʻamau, ma ka lua -ʻaʻole loa.

ʻO ka pono o nā kuʻuna kūmole

Ma ka nīnau e pili ana i ka hoʻohanaʻiaʻana o ka tuna kele, ua hāʻawi maikaʻi nā mea kanu i ka pane maikaʻi. Eia naʻe, ke'ōlelo nei lākou e ho'ōki i kā lākou kohoʻana i nā meaʻai i loko o kā lākou inu pono'ī. ʻO ka mea pili i nā poʻe i loaʻa ka pilikia me ka kaumaha nui, ke kiʻekiʻe o ka cholesterol. A hiki ke nānā ponoʻia ka peʻa niho maoli me ka hua hou, ināʻaʻole i loko o nā mea hana kālaiʻia a ua hanaʻia i nāʻanoʻoihana maikaʻi.

ʻO kēia mau iʻa lawaiʻa, mahalo i nā mea o ka phosphorus a me nā waikawa momona, hiki ke hoʻonui i ka hana lolo. ʻO ka potassium i loko o kā lākou huiʻana e kōkua i ke kākoʻo i ka hana a ka puʻuwai, e hoʻonui i keʻano o nā moku. ʻO ka hoʻohana mauʻana i ka peʻalo pēpē e hoʻonui i ka palekana, hoʻonālikelike i ke kaheʻokoʻa, he hopena maikaʻi kaʻike. Eia kekahi, he mea hana maikaʻi no ka paleʻana i ka maʻi kanesa.

Paʻaʻia ka tuna tuna?

Ke loaʻa pū nā kuhihewa i ka huahana. ʻO ka mua, hiki i ka tuna ke hōʻiliʻili i ka mercury - he mea weliweli. No laila,ʻo kaʻaiʻana i nā mea nuiʻaʻole i manaʻoʻia. I ka'ōpū, eʻoi aku ka maikaʻi o nā makua hānai e wehe i kēlā mau meaʻai i nā meaʻai mai kaʻai. I nā keikiʻuʻuku,ʻaʻole lākou e lawe i ka waiwai. Eia kekahi, e like me kēlā me kēia hua loli, hiki ke hōʻailonaʻia ka tuna mai kahi mea hikiʻole i nā poʻe me nā maʻi kīkī a me nā maʻi maʻi. A hiki ke hoʻoulu i nā meaʻaeʻa.