ʻO ka iʻa kahi mea kūikawā i hōʻikeʻia mai iā mākou ma keʻano he pilikino paʻakiki paʻakiki, kahi hikiʻole ke alakaʻi i kahi māhele kaumaha. ʻO ka hapa nui o nā iʻa he kumu maikaʻi loa o nā phosphorus, iodine, calcium, selenium a me zinc, a me nā hua B a me nāʻano hua B i kūponoʻia no ka mīkiniʻana.
Nāʻano iʻa iʻa liʻiliʻi
ʻO nāʻano iʻa iʻa,ʻo ka momona o ka momonaʻaʻoleʻoi aku ma mua o 4%, e komo ana ka nui o nā hoaaloha a alohaʻia e nāʻano he nui. Aia i waena o lākou e heluʻia e like me ke cod, ka muliwai, ke kalo, kaʻalo, kavaga, hake, pike, vobla, pollock, pike perch, ka pua, ka saithe, ka hulu'ōpiopio, ka uila. ʻO ka helu o Caloric o nā momona o ia iʻa he 70-90 wale nō no 100 g hua.
Inā mākou e kamaʻilio e pili ana i kahi iʻa ka calorie haʻahaʻa, hōʻikeʻia ka paneʻo ia ke cod. Ke mālamaʻia nei ke kūlana kiʻekiʻe e pollock, pollock a me ka poli polū.
Pehea e kuke ai i kahi iʻa haʻahaʻa haʻahaʻa?
Ma keʻano he kūlana, he kūpono pono ka iʻa liʻiliʻi i ka laʻau, ka paila, kaʻaila, ka paila. Inā kamaʻilioʻoe e pili ana i nāʻano meaʻai eʻai ai, a laila, hiki iāʻoe ke waiho i nā mea a pau i kākauʻia, koe wale nō kaʻeli -ʻaʻole iʻaeʻia ka hoʻohanaʻana o kaʻaila, a ināʻoe e hoʻoholo i ka'ōʻana i kēlā iʻa, koho i kahiʻena. Eia naʻe, hiki ke hoʻololi i kēia koho. ʻO ka palaoa maikaʻi - kaʻena i ka'ōpala me nā huaʻai.
Inā loaʻa kahi iʻa lawaiʻa low-calorie, hiki iāʻoe ke hāʻawi i kahi pāʻinaʻono a me keʻono: e kāpala i nā kāpili i loko o ke pola ma lalo o kahi papa'alaʻa a me ka 10% o kaʻaila. ʻO kēiaʻano hana kuke e hanaʻia ai ka iʻa a me keʻoluʻolu.
Hoʻopiliʻia, hiki ke kāluaʻia ia iʻa a lawelaweʻia e like me ka'āʻuku maʻamau, e kau ana ma luna o kahi kīʻaha ma lalo o kahi papa kāloti a me nā'oteʻa i'ōpala me ka paʻi tumato.
E hoʻomaopopo iāʻoeʻaʻoleʻoe e hoʻohana i kaʻaila a me nā mea'ē aʻe caloric i ka wā e 'ai ai, iʻole e hoʻonui i ka helu o ka ikehu o ka pākaukau i hoʻomākaukauʻia.