Mprempren, sɛ yɛkɔ sotɔɔ anaa adidibea a, tilapia yɛ mpataa bi a yɛn ani gye ho sɛ yɛbɛtɔ na yɛanoa wɔ fie a ɛnyɛ den. Ɛyɛ ketewaa bi wɔ ne kɛse mu, ɛyɛ dɛ, na nnompe kakraa bi na ɛwɔ mu. Nanso so woasusuw sɛnea tilapia apataa a yedi pii yi ye ma yɛn nipadua ankasa no ho pɛn, anaasɛ ɛwɔ ɔhaw bi? Okay, ɛnnɛ yɛbɛka ho asɛm pefee na yɛayɛ no pɛpɛɛpɛ.
Mpataa bɛn na Tilapia yɛ?
Sɛ yɛbɛka no tiawa a, tilapia yɛ mpataa bi a wɔte nsu pa akorae, te sɛ atare ne nsubɔnten mu. Mfiase no na efi Mfinimfini Apuei ne Afrika, na mprempren wɔyɛ no kua wɔ aman bɛboro 80 so wɔ wiase nyinaa. Wɔdua tilapia nso kɛse wɔ Sri Lanka.
Tilapia mpataa wɔ nipadua a ɛyɛ tratraa kakra. Ɛwɔ ahorow pii, te sɛ tilapia tuntum (Nile tilapia) ne tilapia kɔkɔɔ (Mozambique tilapia). Ade titiriw a ɛwɔ apataa yi mu ne ne dɛ a ɛyɛ mmerɛw na ɛyɛ mmerɛw. Nanso, saa dɛ yi betumi ayɛ soronko kɛse a egyina nsu tebea a wɔtete mpataa no mu ne aduan a wodi so.
Akwahosan mu mfaso bɛn na ɛwɔ tilapia a wodi so?
Te sɛ mpataa afoforo no, tilapia yɛ aduan a protein wom a ɛsom bo kɛse ma yɛn nipadua. Ɛnyɛ ɛno nko, na mmom yenya aduannuru mu mfaso afoforo pii fi saa apataa yi mu. Ma yɛnhwɛ nea wɔyɛ.
Ebia ɛbɛboa ma kokoram ho asiane no so atew
Tilapia wɔ mineral selenium , aduru a ano yɛ den a ɛko tia ɔyare mmoawa a ɛboa ma wosiw kokoram, komayare, ne thyroid yare ano. Tilapia biako ma wo selenium a wuhia da biara da no 88%.
Ɛbɔ koma akwahosan ho ban
Mfaso kɛse biako a ɛwɔ mpataa a wodi so ne omega-3 srade a ɛwɔ mu no. Eyinom ye ma yɛn koma paa.
- Ɛtew mogya a ɛtwetwe no so.
- Ɛhwɛ mogya mmoroso so.
- Ɛtew asiane a ɛwɔ hɔ sɛ obi benya akisikuru ne komayare so.
- Ɛhwɛ koma a ɛbɔ a ɛnkɔ so daa so.
Nokwarem no, sɛ wɔde toto mpataa a srade wom te sɛ salmon ho a, omega-3 sua kakra wɔ tilapia mu. Nanso sɛ wɔde toto nantwinam, mprako nam, ne akokɔ nam ho a, omega-3s dɔɔso wɔ tilapia mu .
Nanso ade biako a ɛsɛ sɛ wokae: Sɛ wɔtow apataa biara mu kɔ akyiri a, ɛbɛsɛe nneɛma a ɛma koma no yɛ den no. Enti, ɛbɛyɛ papa sɛ wubedi no a wɔayam, wɔanoa, wɔayam, anaa wɔanoa a ngo kakraa bi na ɛwom.
Ɛhyɛ nnompe mu den
Nnuannuru pii wɔ tilapia a ɛho hia na ama yɛn nnompe ayɛ den.
- Calcium a ɛwɔ nipadua no mu
- Vitamin D a ɛwɔ nipadua no mu
- Magnesium a wɔde yɛ adwuma
- Phosphorus a ɛwɔ nipadua no mu
Ɛboa ma wo mu duru so tew
Tilapia yɛ aduan a srade nnim na protein pii wom. Sɛ yedi nnuan a protein pii wom a, yɛte nka sɛ yɛme amee ntɛm na yɛtra hɔ saa bere tenten. Enti, eyi yɛ ɔkwan pa a wɔfa so tew calorie a ɛho nhia a wodi so na wɔhwɛ nipadua mu duru so.
Aduannuru bɛn na ɛwɔ tilapia mu?
Okay, ma yɛnhwɛ aduannuru ko a ɛwɔ tilapia mpataa a wɔde di dwuma daa (bɛyɛ gram 116) mu. Eyi bɛma woanya adwene pa.
| Aduannuru a ɛma ahoɔden | Sika |
|---|---|
| Protein a ɛwɔ nipadua no mu | gram 23 na ɛyɛ |
| Vitamin D a ɛwɔ nipadua no mu | 3.51 micrograms na ɛwɔ hɔ |
| Vitamin B12 a ɛwɔ nipadua no mu | 1.59 micrograms na ɛwɔ hɔ |
| Potassium a wɔde yɛ nneɛma | miligram 338 na ɛwɔ hɔ |
| Selenium a wɔde yɛ nneɛma | 46.7 micrograms na ɛwɔ hɔ |
| Phosphorus a ɛwɔ nipadua no mu | miligram 191 na ɛwɔ hɔ |
Dade a emu yɛ duru te sɛ mercury kakraa bi na ɛwɔ saa mpataa yi mu. Nea enti a ɛte saa ne sɛ wɔtaa tete saa mpataa yi wɔ nsukorabea ahorow a wɔato mu mu. Enti, nneɛma a atwa yɛn ho ahyia a ɛde efĩ ba no sua. Wɔkamfo kyerɛ nso sɛ ɛyɛ apataa bi a ɛnanom a wɔyem, ɛnanom a wɔma nufu, ne mmofra nkumaa mpo betumi adi a wonsuro.
Asiane bɛn na ebetumi aba wɔ tilapia mpataa mu?
Bere a tilapia wɔ nneɛma pa pii no, nneɛma bi nso wɔ hɔ a ɛsɛ sɛ yɛma yɛn ani da hɔ. Ɛho hia yiye sɛ wubehu eyinom nso.
- Akwan a wɔfa so yɛ kua: Ɔhaw kɛse ne akwan a wɔfa so yɛ kua wɔ aman bi mu de yɛn tilapia no. Amanneɛbɔ ahorow bi ada no adi sɛ, titiriw wɔ mpataa a wofi aman te sɛ China mu ba no, wɔde nnuru a ekum ɔyare mmoawa pii di dwuma na wɔma mpataa no mmoa nwura mpo. Eyi betumi ama obi anya ɔyare mmoawa. Nanso, ɛsɛ sɛ yɛkae nso sɛ ɛsɛ sɛ nnuan a wɔde ba Sri Lanka no nso di yɛn man no aduan ahobammɔ gyinapɛn ahorow so.
- Allergies: Nnipa binom betumi ayɛ allergy wɔ mpataa ho. Sɛ wo ho ayɛ wo hyew (sɛ nhwɛso no, honam ani akisikuru, yafunu mu yaw, ɛyɛ den sɛ wobɛhome) wɔ apataa foforo ho pɛn a, ɛyɛ nea asiane biara nni ho sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woadi tilapia.
- Cholesterol: Srade bi wɔ tilapia mu ampa. Nanso ɛnyɛ dodow kɛse sɛ wɔde toto ɛmo anaa mprako nam asinasin ho a. Enti, sɛ wudi no daa a, ɛnsɛ sɛ wohaw wo ho wɔ srade a ɛwɔ wo mu ho.
Ebia woahu sɛ ɛtɔ mmere bi a asɛm no di akɔneaba wɔ intanɛt so sɛ "tilapia yɛ atoro apataa a wɔde nsa ayɛ na enni nnompe biara." Ɛno nyɛ nokware koraa. Tilapia yɛ apataa ankasa a ɔwɔ nnompe ne were te sɛ mpataa afoforo, na nnipa adi mfe mpempem pii.
Ɔkwan bɛn so na wobɛpaw tilapia pa a ahobammɔ wom?
Sɛ worepaw tilapia mpataa wɔ sotɔɔ mu a, susuw nneɛma yi ho.
- Paw mpataa a wɔayɛ no foforo: Sɛ ɛbɛyɛ yiye a, paw mpataa a wɔayɛ no foforo sen mpataa a wɔahyɛ no nwini. Hwehwɛ mpataa asinasin a ɛyɛ nwini na ne kɔla yɛ pɛ, titiriw wɔ anoano.
- Hwɛ ɔman a wofi mu: Nnipa binom twentwɛn wɔn nan ase kakra sɛ wɔbɛtɔ mpataa a wofi China ba. Wubetumi apaw mpataa a wofi ɔman foforo so (e.g. Colombia, Indonesia) denam nea wɔakyerɛw so a wobɛhwɛ so.
- Kɔtɔ fi baabi a wugye di: Sɛ ɛbɛyɛ yiye a, tɔ mpataa fi afuw bi a ɛwɔ wo mpɔtam hɔ anaa sotɔɔ pa bi a wowɔ mu ahotoso mu.
Akwan pii a wɔfa so siesie tilapia dɛdɛ
Esiane sɛ tilapia wɔ dɛ a ɛyɛ mmerɛw nti, wobetumi de nneɛma ahorow a wɔde yɛ aduan ayɛ no dɛ yiye. Adwene kakraa bi ni:
- Fa nkyene, ɛmo, turmeric powder, ne chili powder kakra gu mu na fa gu kyɛnsee a ngo kakra wom mu.
- Fa galik, bɔta, ne lemon nsu kakra gu so na tow wɔ fononoo mu.
- Fa curry nhaban, turmeric, ne sinamon bark bi ka ho na yɛ broth a wɔde nnuhuam ayɛ.
- Grill no na fa ka nhabannuru ho ma yɛ mpataa taco a ɛyɛ dɛ.
- Noa, yi akutu no, na fa ayɛyɛde, tomato, ne akutu a ɛyɛ ahabammono fra mu ma ɛnyɛ salad a ɛyɛ dɛ.
Nkrasɛm a Wɔde Kɔ Fie
- Tilapia yɛ protein a ne bo nyɛ den, ɛyɛ mmerɛw sɛ wobenya, na ɛyɛ protein fibea pa.
- Ɛwom sɛ enni omega-3 pii te sɛ mpataa te sɛ salmon de, nanso sɛ wɔde toto nam kɔkɔɔ ho a, ɛyɛ nea ɛma koma nya ahoɔden.
- Sɛ woretɔ mpataa a, ɛho hia sɛ wohu ɔkwan a wɔfaa so yɛɛ kua ne ɔman a wofii mu bae no. Kɔtɔ fi baabi a wugye di.
- Sɛ́ anka wobɛhyew no mu dɔ no, wubetumi akora akwahosan so mfaso a ɛwɔ so no so denam gya a wobɛtow, ahyɛ mu, anaa wode ngo kakraa bi a wobɛnoa no so.
- Tilapia nyɛ "fake" fish sɛnea wɔka no, ɛyɛ apataa ankasa.
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