ʻAʻole ia he pohihihi o nā mea protein a pau,ʻo ka iʻa kaʻoi aku maʻalahi aʻoi aku ka maikaʻi. Ma kēiaʻatikala e aʻo aiʻoe i keʻano o ka iʻa e hiki ai iāʻoe keʻai i ka liloʻana o ke kaumaha, a me keʻano o ka kukeʻana iʻole e loaʻa ai ke kaumaha, akā, e kipaku wale aku iā lākou.
Nā Pōmaikaʻi o ka Iʻa
ʻO ka iʻa ke kumu o kekahi mau papa helu pono, no ke aha e hiki ai iāʻoe ke kamaʻilio e pili ana i kona mau pōmaikaʻi,ʻaʻole wale no ka poho kaumaha, akā no ke kino a me ka pilikia i ke ākea. Ma waena o lākou:
- ʻo kahi hinu iʻa maikaʻi me kona mau momona waiwai nui omega-3 a me omega-6;
- huaʻai A, E, D;
- ka lāʻau fluorine, phosphorus, iodine, a me nāʻano microeleuses pono'ē aʻe.
Manaʻoʻiaʻo ka iʻa kūpono loa - ke kai,ʻaʻole ka wai maoli, no ka mea, aia nā mea kau i ka nui o nā meaʻai.
Loaʻa iʻa
Hoʻonuiʻia nā iʻa a pau i nāʻano momona, nā mea momona a me nā momona momona. E noʻonoʻo i kēia mauʻano ma keʻano kiko'ī:
- Nāʻano momona iʻa (ʻoi aku ma mua o 8% mau mea momona) - puhi,ʻeleʻele, mea hānai, hānai, pale. ʻO kēia ka iʻaʻoi loa o ka calo - he 200-250 kaloila no 100 grams. ʻAʻole maopopo kēia koho ma muli o ka emiʻana o ke kaumaha,ʻoi aku ka maikaʻi o ka waihoʻana a hiki i nā manawa kūpono.
- ʻO ka iʻa-momona (4-8%) - ka pike pike, ke kai, ka iʻa, ka salmon māmā, ka tuna, ka mea keleʻele lio, kāpili a me ka hānai. Ma loko o ia iʻa - 90-140 kcal., No laila, he mea maikaʻi loa kēia i kaʻiʻo, akā naʻe -ʻaʻoleʻo ka koho maikaʻi. Hoʻomaʻaʻia ka iʻa lawaiʻa me ka poho kaumaha, akā,ʻaʻoleʻo ka koho maikaʻi loa.
- ʻO ka iʻa paʻakai (emiʻole i ka 4%) he poli, pike, ka muliwai perch, cod, blue whiting, hake, nāvaga, flounder, bream, kāleka. Ma loko o ia iʻa 70-100 kcal no 100 g,ʻo ia hoʻi, hiki iā ia ke palekana i nā meaʻai momona.
Hoʻopaopopo nā kauka eʻike i ke ana, aʻai i nā iʻa ma mua oʻekolu manawa i ka hebedoma. E hoʻomanaʻo -ʻo ka nui o ka huaora a me nā minela he mea weliweli hoʻi ia no ke kino, a me ko lākou nele.
Pehea e kuke ai i nā iʻa no ka poho kaumaha?
Hiki iāʻoe ke hoʻopoina koke e pili ana i nā iʻa i kōlehuʻia i loko o nā meaʻai, aiʻole nā koho koho i kōlehuʻia
- uaʻaeʻia nāʻano kuke kuke.
- ka iʻa paʻakai (no ka paʻake kaumaha ke koho maikaʻi loa);
- ka iʻa i ka umu a me nā meaʻala;
- ka iʻa ma keʻala a me ke ahi e ola ana;
- ka iʻa no kahi mau 'elua (hiki ke kuke i ka iʻa a pau,ʻaʻole wale i ka iʻa iʻa wale nō, akā i ka hau, i nā cutlets, a pēlā aku)
E hāʻawi i nā pahū mai ka'atila a me ka pasta, e makemakeʻole iā lākou i nā mea kanu momona a me nāʻano kāpenaʻano'ē aʻe. ʻO nā māla mai nā mea kanu hou he kūpono hoʻi ia. ʻO kēia ka mea kūpono loa i ka iʻa, eʻae iāʻoe e mālama a mālama i nā mīkini.