He mea kākaʻikahi ka ʻai ʻana i kahi pāʻina me ka ʻole o ka iʻa kari ma ko mākou mau home, ʻeā? Me nā iʻa kai e like me tora, para, a me kelavallo, ʻo nā iʻa i hopu ʻia ma nā loko a me nā kahawai o ke kauhale i kapa ʻia ʻo magura, lullu, a me walayo he ʻāpana maʻamau nō hoʻi ia o kā mākou papa ʻaina. Akā, ua ʻike anei ʻoe i ka nui o ka meaʻai waiwai i hūnā ʻia i loko o kēia iʻa i kapa ʻia ʻo 'magura', a mākou e manaʻo nei he mea maʻamau loa ia? I kēia lā, e kamaʻilio kākou e pili ana i nā pono olakino o kēia iʻa ʻono a maʻalahi hoʻi e loaʻa.
He aha kēia mea lapuwale?
I ka ʻōlelo maʻalahi, he ʻano iʻa ka barbel i ʻike nui ʻia ma nā waihona wai maʻemaʻe ma ko mākou ʻāina, ʻo ia hoʻi, nā loko, nā loko wai, a me nā kahawai. He mea maʻalahi loa ka ʻike ʻana i ka barbel ma muli o nā ʻāpana e like me ka ʻumiʻumi (i kapa ʻia he barbels) ma nā ʻaoʻao ʻelua o kona waha.
He nui ka poʻe e ʻōlelo nei he ʻoi aku ka liʻiliʻi o ka ʻono o ka makarel ma mua o nā iʻa ʻē aʻe, ʻo ia hoʻi, ʻaʻohe ona ʻala ikaika a ʻono paha. Akā he pono kēlā ma kekahi ʻano. Ma muli o kēia, kūpono ka makarel no kekahi ʻano hupa a curry paha. E kuke me ka chili, e kuke me ka waiū, e palai, he ʻono ia me ka nānā ʻole i ke ʻano o kāu kuke ʻana.
He aha nā pōmaikaʻi o ka ʻai ʻana i nā mango?
E like me nā iʻa ʻē aʻe he nui, he meaʻai piha ka mackerel i nā meaola waiwai nui. ʻO kona kumukūʻai haʻahaʻa a me kona ʻono ʻono e lilo ia i mea pani maikaʻi loa no nā ʻiʻo pipiʻi e like me ka moa a me ka puaʻa.
| Ka waiwai o ka meaʻai | Ka pōmaikaʻi a me ka wehewehe maʻalahi |
|---|---|
| Haʻahaʻa i nā calorie | He kakaikahi loa nā calorie i loko o 100 grams o nā mango, ma 98. No laila, he meaʻai maikaʻi loa ia no ka poʻe e hoʻāʻo nei e kāohi i ko lākou kaumaha . |
| Waiwai i ka protein | He mea nui ka protein no ka ulu ʻana o nā cell a me ka hoʻoponopono ʻana i nā ʻiʻo i loko o ke kino. Aia i loko o 100 grams o ka mango ma kahi o 13 grams o ka protein. He nui kēia o ka protein e pono ai no ka lā. |
| Waiwai i ka Wikamina B12 | He nui ka poʻe i nele i ka wikamina B12. He mea nui kēia wikamina no ka hana ʻana o ka ʻōnaehana nerve a me ka hana ʻana o nā hunaola koko ʻulaʻula. ʻO ka mea kupanaha, hiki i ka 100 grams o ka mango ke hāʻawi i ka nui o ka wikamina B12 ma mua o ka nui i ʻōlelo ʻia i kēlā me kēia lā. |
| Nā Momona Ola Kino | ʻOiai aia kekahi mau momona momona maikaʻi ʻole, aia nō hoʻi i loko o lākou ka nui o nā momona olakino, ʻoiai nā waikawa momona omega-3 , e kōkua paha i ka pale ʻana i nā maʻi puʻuwai, kekahi mau maʻi kanesa, a me ka dementia. |
Nā pono ʻē aʻe o ka ʻai ʻana i ka iʻa
Ma keʻano laulā, he kumu maikaʻi loa ka iʻa no ka protein a me ka omega-3. Paipai nā kauka e ʻai i ka iʻa ma ka liʻiliʻi he ʻelua manawa i ka pule no ka ʻai kaulike.
He hopena maikaʻi ko nā waikawa momona Omega-3 i nā mea e like me ke kāpili ʻana o ke koko a me ka ʻūlū ʻana o nā kīʻaha koko. Kōkua pū lākou i ka kaohi ʻana i nā kūlana e like me ka puʻuwai puʻuwai kūpono ʻole.
Ua hōʻike kekahi mau noiʻi e hiki i nā omega-3 ke kōkua i ka hōʻemi ʻana i nā hōʻailona o ke kaumaha a me nā pilikia olakino noʻonoʻo ʻē aʻe e kū mai ana me ka ʻelemakule. Inā ʻaʻole ʻoe makemake i ka ʻai ʻana i ka iʻa, hiki iā ʻoe ke lawe i nā mea hoʻohui ʻaila iʻa e loaʻa ai kāu omega-3. Akā inā makemake ʻoe, he mea nui e koho i kahi huahana i hoʻomaʻemaʻe ʻia ʻaʻohe ona kemika pono ʻole.
He palekana maoli anei ka ʻai ʻana i ka maguro?
He meaʻai olakino pinepine ka iʻa. Eia nō naʻe, aia kekahi mau hihia kūikawā kahi e pono ai ʻoe e akahele iki. Eia kekahi laʻana, aia paha i loko o kekahi ʻano iʻa kahi metala kaumaha i kapa ʻia ʻo mercury.
Pono nā wahine hāpai e makaʻala loa i kēia, no ka mea, hiki i nā pae kiʻekiʻe o ka mercury ke hoʻopilikia i ka ulu ʻana o ke keiki i hānau ʻole ʻia. No laila, inā he kānalua kou e pili ana i kēia, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka a ʻimi i ka ʻōlelo aʻo . I ka hapanui o nā hihia, ʻoi aku ka nui o nā pono o nā meaola e like me ka omega-3 ma mua o nā pilikia o ka mercury.
He ʻoi aku ka maikaʻi o ka loaʻa ʻana o ka iʻa mai ka loko mai a i ʻole ka iʻa i mahi ʻia?
He nīnau kēia a ka poʻe he nui. Ke hele ʻoe i ka hale kūʻai, ua kapa ʻia kekahi mau iʻa he 'hānai ʻia ma ka mahiʻai', aʻo kekahi ua kapa ʻia he 'lawa hihiu' a i ʻole 'loaʻa i loko o ke kahawai'. He aha ka ʻokoʻa?
- Iʻa i hānai ʻia ma ka mahiʻai: Ua hānai ʻia kēia mau iʻa i loko o nā pahu nui ma kahi ʻano i kāohi ʻia.
- Iʻa lawaiʻa hihiu: Loaʻa kēia mau iʻa mai ko lākou wahi kūlohelohe, e like me nā loko, nā muliwai, a me nā kahawai.
ʻO ka mea kupanaha, i kekahi manawa hiki i nā iʻa i mahi ʻia ke loaʻa i nā pae kemika kiʻekiʻe aʻe i loko o ko lākou kino ma mua o nā iʻa i ko lākou wahi kūlohelohe. ʻOi aku ka maʻalahi o lākou i ka maʻi ma muli o nā ʻano mahiʻai i hoʻohana ʻia.
Ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka haʻahaʻa o ka nui o ka omega-3 o nā iʻa mai nā loko/muliwai ma mua o ka iʻa i mahi ʻia. Eia nō naʻe, ma muli o nā hopohopo e pili ana i nā kemika, koho ka poʻe he nui i ka iʻa i hopu ʻia mai ka hihiu. Eia nō naʻe, ʻoi aku ke kumukūʻai o lākou.
Pehea e koho ai i ka iʻa maikaʻi a kuke iā ia me ka ʻono
ʻAe, i kēia manawa ua ʻike ʻoe i nā ʻano o ka mackerel. Pehea ʻoe e koho ai i kahi iʻa hou a maikaʻi ke hele ʻoe i ka hale kūʻai e kiʻi i ka iʻa?
- Pono e kūlike ke kala o ka iʻa .
- Pono e paʻa ke pā. Inā palupalu, ua kahiko.
- ʻAʻohe ʻala ikaika a ʻino. He ʻala palupalu loa ko ka iʻa hou.
He mea maʻalahi loa ke kuke ʻana i ka mackerel. Hiki iā ʻoe ke kūʻai i nā fillets me nā iwi i wehe ʻia. A i ʻole hiki iā ʻoe ke kūʻai i nā steaks. No laila, e hana i kahi wai ʻala me ka mackerel āu i lawe mai ai i ka home, a i ʻole e kuke i ka waiū, a ʻai me ka sambol niu a me ka laiki ʻulaʻula! A i ʻole hiki iā ʻoe ke palai hohonu me kahi turmeric liʻiliʻi a me ka paʻakai. He iʻa kēia e hiki ke hoʻohui ʻia i kāu meaʻai ma nā ʻano he nui.
Leka Lawe-Home
- He ʻano iʻa ʻo Magura, he mea kūʻai ʻole ke kumu kūʻai, akā he nui nā mea momona a maʻalahi hoʻi ke loaʻa.
- He meaʻai haʻahaʻa kēia i nā calorie, waiwai i ka protein, ka wikamina B12, a me nā omega-3s olakino no ka puʻuwai.
- Aia nā pono a me nā hemahema ma waena o nā iʻa mahiʻai a me nā iʻa hihiu. E koho e like me kou mau pono a me kou hiki.
- I ke kūʻai ʻana i ka iʻa, e hoʻolohe i kona hou (kala, ʻala, paʻa).
- Inā he makuahine hāpai ʻoe a he hopohopo paha kāu e pili ana i ka ʻai ʻana i ka iʻa, he mea nui loa e kamaʻilio me kāu kauka a e ʻimi i ka ʻōlelo aʻo.
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