He meaʻai koʻikoʻi ka iʻa i loko o kā mākou mau home. E ʻai me ka berena, e kuke me ka laiki, a i ʻole e hana i ka sambol ʻala, ʻaʻohe mea maʻalahi ma mua o ka iʻa i loko o ka ipu. Ma waena o kēia mau iʻa i loko o ka ipu, he iʻa kaulana loa nā sardines, he iʻa liʻiliʻi. Ua noʻonoʻo paha ʻoe i ka nui o nā pono olakino e loaʻa i ko mākou kino mai ka ʻai ʻana i kēia iʻa sardine liʻiliʻi? Akā me nā pono, aia kekahi mau mea e pono ai mākou e makaʻala iki. No laila i kēia lā, e kamaʻilio kākou e pili ana i nā mea āpau e pili ana i kēia mau sardines.
ʻO wai kēia Sardines?
I ka ʻōlelo maʻalahi, he iʻa liʻiliʻi ka sala e ulu ana a hiki i kahi o 25 kenimika ka lōʻihi a noho i loko o nā kula ma nā moana a puni ka honua. ʻO kona ʻiʻo momona a palupalu hoʻi ua hoʻolilo ia i mea nui i nā meaʻai o nā ʻāina he nui.
ʻO nā sardines i loko o ka pahu a mākou e kūʻai ai ma ka hale kūʻai e hele mai i loko o kahi wai e like me ka ʻaila, ka wai, a i ʻole ka wai ʻōmato. ʻOiai ua wehe pinepine ʻia ke poʻo, ʻai mākou i kēia iʻa me ka ʻili a me nā iwi i koe. Mai kahaha, aia nā pono olakino maoli i loko o kēlā mau iwi a me ka ʻili.
He aha ka ʻokoʻa ma waena o nā Sardines a me nā Anchovies?
ʻOiai he iʻa liʻiliʻi nā mea ʻelua, ʻoi aku ka liʻiliʻi o Halmasso ma mua o Salin. He ʻono iki kona. Eia nō naʻe, ʻoiai he ʻokoʻa ka ʻono mai kēlā kanaka a kēia kanaka, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ke hoʻāʻo iā ʻoe iho a hoʻomaopopo i ka ʻokoʻa.
He aha nā pono olakino o ka saline?
Ua like ʻo Salaya me kahi pōkā meaʻai liʻiliʻi piha i nā wikamina, nā minelala, a me nā meaʻai koʻikoʻi no ko kākou kino. He mea maikaʻi loa nō hoʻi ia no ka poʻe e hopohopo nei no ke kaumaha no ka mea he haʻahaʻa ia i nā calorie.
E nānā i ka papa ma lalo nei e loaʻa ai kahi manaʻo maikaʻi o ka nui o ka meaʻai o 100 grams o nā sardines i loko o ka ʻaila.
| ʻĀpana meaʻai | Ka nui (no 100 grams) |
|---|---|
| Nā Kalori | 208 |
| Pūmua | 24.6 grams |
| Momona (Huina momona) | 11.4 grams |
| Kolesterol | 142 milligrams |
| Paʻakai - sodium | 307 milligrams |
Ma waho aʻe o kēia, ʻōlelo nā salona,
- Nā waikawa momona Omega-3
- Wikamina D
- Kalipuna
- Wikamina B12
- Hao
- Potasiuma
He kumu maikaʻi loa ia o nā meaola nui he nui, e like me.
No laila, no ke aha he mea maikaʻi ka ʻai ʻana i ka salaya no ke kino?
ʻAe, he meaʻai momona loa ka sala i hiki ke hoʻohui ʻia i kahi papaʻai kaulike. E nānā kākou i kekahi o kona mau pono.
- Mālama i ke olakino o ka puʻuwai: He mea maikaʻi loa nā waikawa momona omega-3 i loko o ka iʻa sālemona no ko kākou puʻuwai. Hoʻomaikaʻi lākou i ka hana o nā kīʻaha koko a kōkua i ka hoʻēmi ʻana i ka cholesterol maikaʻi ʻole. Ua hōʻike ʻia nā noiʻi e hiki i ka ʻai ʻana i ka iʻa sālemona i hoʻokahi a ʻelua paha i ka pule ke hōʻemi i ka pilikia o ka maʻi puʻuwai ma kahi o ka hapakolu.
- Hoʻoikaika i nā iwi: ʻOiai mākou e ʻai ana i nā sardines me ka pūpū, hāʻawi lākou i ka nui o ka calcium e pono ai ko mākou kino. Eia kekahi, waiwai nā sardines i ka wikamina D , kahi e kōkua ai i ke kino e omo pono i kēlā calcium. Kōkua kēia mau mea ʻelua i ka mālama ʻana i ko mākou mau iwi i ikaika a olakino.
- Kōkua i ka hana o ka lolo: He mea nui nō hoʻi nā Omega-3 no ke olakino o ka lolo. Kōkua lākou i ka mālama ʻana i nā hunaola lolo, mālama i ka hoʻomanaʻo maikaʻi, a pale aku i kekahi mau maʻi neurological e hele mai me ka ʻelemakule.
- He mea nui loa no nā makuahine hāpai a me ke pēpē i loko o ka ʻōpū: ʻO ka ʻai ʻana i nā iʻa waiwai i ka omega-3 e like me nā sardines i ka wā hāpai he mea nui loa ia no ka ulu ʻana o ka lolo a me ka ʻōnaehana nerve o ke pēpē . No laila, he mea maikaʻi loa ia no nā makuahine hāpai, me ka ʻōlelo aʻo a kā lākou kauka, e hoʻohui i nā sardines i kā lākou meaʻai.
- Hoʻomaikaʻi i ka ʻike maka: Kōkua nā omega-3 i loko o ka iʻa salmon i ka hōʻemi ʻana i ka macular degeneration e pili ana i ka makahiki a me nā kūlana maka maloʻo.
- Kāohi i ka nele o ka Vitamin B12: He mea maʻamau ka nele o ka Vitamin B12, ʻoiai hoʻi i ka poʻe ʻelemakule. Hiki i kēia ke alakaʻi i nā pilikia aʻalolo e like me ka mae ʻana a me ka nāwaliwali. Hiki i hoʻokahi lawelawe ʻana o ka spinach ke hāʻawi i ʻekolu manawa o ka nui o ka vitamin B12 i ʻōlelo ʻia i kēlā me kēia lā.
Nā pilikia e makaʻala ai i ka wā e ʻai ai i nā salamander
E like me nā mea āpau, aia kekahi mau mea e pono ai mākou e noʻonoʻo i ke kūʻai ʻana i kahi salona.
ʻO ka mea nui loa, ʻaʻole maikaʻi ka nui o kekahi mea. ʻOiai he meaʻai olakino nā salakeke, he mea naʻauao ke ʻai kaulike.
| Pōpilikia | Ka wehewehe a me ka mea e hopohopo ai |
|---|---|
| Hoʻonui ʻia ka ʻai ʻana i ka paʻakai (sodium) | He kiʻekiʻe iki ka paʻakai i nā meaʻai i loko o ka pahu. Inā he koko kiʻekiʻe kou, ʻaʻole ia he manaʻo maikaʻi e ʻai nui i ka paʻakai. No laila e kaupalena i ka nui āu e ʻai ai, a i ʻole e koho i nā ʻano sodium haʻahaʻa. |
| ʻO ka ʻōpū | He meaʻai kiʻekiʻe nā līkī i nā kemika i kapa ʻia he purines. Hoʻololi ʻia kēia mau purines i loko o ke kino i ka uric acid. ʻOiai ʻaʻole maikaʻi ka hoʻonui ʻana o ka uric acid no ka poʻe me ka gout , he mea nui e pale i ka ʻai ʻana i nā līkī a i ʻole e ʻimi i ka ʻōlelo aʻo mai ke kauka. |
| Nā Pōhaku Puʻupaʻa | ʻO ka uric acid like e hoʻoulu ai i ka gout hiki ke hoʻoulu i nā pōhaku puʻupaʻa. Eia kekahi, ʻo ka nui o ka paʻakai i loko o ka saline e hoʻonui ai i ka pilikia o nā pōhaku puʻupaʻa. No laila, pono e makaʻala ka poʻe me kēia pilikia i ka ʻai ʻana i ka saline. |
| Nā metala kaumaha | ʻOiai ʻaʻole kiʻekiʻe ka mercury e like me nā iʻa nui, hiki i nā iʻa liʻiliʻi e like me ka mackerel ke loaʻa i nā metala kaumaha liʻiliʻi. Eia nō naʻe, hōʻike nā noiʻi he palekana nā pae mercury i loko o ka mackerel no ka ʻai ʻana o ke kanaka. Eia nō naʻe, ʻoi aku ka maikaʻi o ka pale ʻana i ka ʻai ʻana i nā nui he nui i kēlā me kēia lā. |
| Nā maʻi ʻaleka | Hiki i kekahi poʻe ke maʻi i ka iʻa. Inā ʻike ʻoe i nā hōʻailona e like me ka huhū o ka ʻili, ka maneʻo, a i ʻole ka pehu ʻana ma hope o ka ʻai ʻana i nā sardines, he maʻi paha ia. Inā hana ʻia kēia, e ʻimi koke i ke kōkua lapaʻau. |
He mea maikaʻi anei i ka poʻe me ke kolesterol kiʻekiʻe ke ʻai i ka salo?
He pilikia kēia no nā kānaka he nui. ʻOiai aia kekahi cholesterol i loko o ka sālemona, ʻo nā momona omega-3 'maikaʻi' i loko e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol 'maikaʻi ʻole' (LDL) i loko o ke kino. No laila, ʻo ka ʻai ʻana i ka sālemona ma kahi o nā meaʻai momona kiʻekiʻe e like me ka ʻiʻo hiki ke lilo i mea pono. Eia nō naʻe, inā he pilikia cholesterol kou, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka no ka ʻōlelo aʻo.
Leka Lawe-Home
- He meaʻai momona ka sardines i ka omega-3, ka calcium, a me ka wikamina D.
- He nui nā pono o ka ʻai ʻana iā lākou no ke olakino o kou puʻuwai, lolo, a me nā iwi.
- Hiki i ka paʻakai (sodium) ke kiʻekiʻe i loko o ka saline kini. Pono ka poʻe me ke koko kiʻekiʻe e makaʻala loa i kēia.
- Inā loaʻa iā ʻoe ka gout a i ʻole aia paha i ka pilikia o ka hoʻomohala ʻana i nā pōhaku puʻupaʻa, he mea naʻauao ke pale a kaupalena paha i ka ʻai ʻana i nā nati.
- E like me nā mea āpau, e ʻai i nā salakeke ma ke ʻano kaulike a ma ke ʻano he ʻāpana o ka ʻai kaulike.
- Inā he mau hopohopo kāu e pili ana i ka ʻai ʻana i ka salao ma muli o kou kūlana olakino, e nīnau mau i kāu kauka.
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