Ke noʻonoʻo nei ʻoe e hoʻohui i nā iʻa hou aʻe i kāu papaʻai i mea e ola ai i ke ola olakino? A laila ua ʻike paha ʻoe i ka inoa ʻo "Swordfish" ma nā hale kūʻai nui. Ua kapa pū kekahi poʻe iā ia he swordfish. He iʻa kaulana loa kēia a he momona hoʻi ma ka honua holoʻokoʻa. No laila, inā ʻoe e noʻonoʻo nei e ʻai i ka swordfish, i kēia lā e kamaʻilio mākou e pili ana i kekahi mau mea e pono ai ʻoe e ʻike e pili ana i ia mea.
ʻO wai maoli kēia iʻa pahi kaua?
I ka ʻōlelo maʻalahi, ʻo ka iʻa pahi kaua kekahi o nā iʻa nui loa o ke kai. E noʻonoʻo wale, hiki i kekahi iʻa pahi kaua ke kaupaona a hiki i 1,400 paona a ulu a hiki i kahi 15 kapuaʻi ka lōʻihi. Loaʻa ka inoa mai ka ʻāpana pālahalaha, e like me ka pahi kaua o ke poʻo o ka iʻa e puka ana i mua. ʻO kēia ka mea āna e hoʻohana ai e hahai holoholona. Hoʻohana ia i kēia 'pahi kaua' e hahau i kāna mea pio, e like me ka iʻa a i ʻole ka heʻe, e hoʻomoe ana iā lākou ma mua o ka ʻai ʻana iā lākou.
He mau mea hahai holoholona wikiwiki loa kēia i ke kai. Hiki iā lākou ke ʻauʻau i ka wikiwiki a hiki i 50 mile i kēlā me kēia hola. Ua maʻa pū ko lākou kino i ka hahai holoholona ʻana i nā wai anuanu a hohonu. ʻO kēia ʻano iʻa ka mea maʻamau i loaʻa ma nā Moana ʻAkelanika, Pākīpika, a me India.
He aha nā pōmaikaʻi o ka ʻai ʻana i ka iʻa no ko kākou kino?
ʻAʻole wale ka tuna he iʻa ʻono, he meaʻai momona hoʻi ia. E nānā kākou i kona mau pono olakino.
He kumu maikaʻi loa kēia ʻano iʻa o ka protein . He haʻahaʻa loa hoʻi i ka sodium (paʻakai). Eia kekahi, loaʻa iā ia nā huaora a me nā minelala he nui no ko mākou kino.
- Niacin: He wikamina B kēia. Kōkua nui ia i ka mālama ʻana i ko mākou ʻōnaehana nerve, ʻōnaehana hoʻoheheʻe, a me ka ʻili olakino.
- Wikamina B12: He mea nui kēia wikamina no ka hana ʻana o nā hunaola koko ʻulaʻula, ka hana aʻalolo, a me ka metabolism o nā hunaola kino.
- Phosphorous: He mea nui kēia mineral no ka ikaika o ko kākou mau iwi a me nā niho.
- Selenium: Ua ʻike ʻia e ka noiʻi e kōkua kēia i ka ulu maʻamau o ke kino a hiki ke kōkua i ka pale ʻana i kekahi mau ʻano maʻi kanesa.
- Omega-3: Ua lohe paha ʻoe i kēia. He waikawa momona maikaʻi loa ia. Hiki i ka Omega-3 ke hōʻemi i ka pilikia o ka make, ʻoiai mai ka maʻi puʻuwai.
Hoʻemi i ka pilikia o ka maʻi puʻuwai
Ua hōʻike ʻia nā noiʻi ʻo ka ʻai ʻana i nā iʻa ʻaila, e like me ka sālemona, ma ka liʻiliʻi he ʻelua i ka pule (ma kahi o 100 grams no kēlā me kēia lawelawe ʻana) hiki ke hōʻemi i kou pilikia o ka maʻi puʻuwai, ka hahau ʻana, ka make koke ʻana o ka puʻuwai, a me ka hāʻule ʻana o ka puʻuwai.
ʻOi loa aku inā ʻoe he kanaka e ʻai ana i nā ʻiʻo i hana ʻia e like me ka puaʻa a me ka sausage, ʻoi aku ka nui o nā pono olakino inā ʻoe e pani iā lākou me kahi kumu protein olakino e like me ka iʻa.
Akā, e ʻike pono ʻoe i kēia pilikia.
Maikaʻi nā mea a pau a hiki ke loaʻa kahi pilikia iki. I ke kamaʻilio ʻana e pili ana i ka iʻa, ʻo ka mea nui e pono ai mākou e makaʻala, ʻo ia ka nui o ka mercury .
He iʻa nui nā manō ma ke poʻo o ke kaulahao meaʻai ma ke kai. ʻAi kēia mau iʻa nui i nā iʻa liʻiliʻi. Hōʻiliʻili ka mercury i loko o ke kino o kēlā mau iʻa liʻiliʻi i loko o ke kino o kēia mau iʻa nui. ʻO ia ke kumu he kiʻekiʻe loa nā pae mercury o nā manō i hoʻohālikelike ʻia me nā iʻa liʻiliʻi ʻē aʻe.
ʻOiai ua manaʻo ʻia he haʻahaʻa nā pilikia o ka mercury i ka hoʻohālikelike ʻia me nā pono o ka ʻai ʻana i ka iʻa, ʻo ka ʻai mau ʻana i ka iʻa i loaʻa nā pae kiʻekiʻe o ka mercury hiki ke alakaʻi i ka lāʻau make mercury . Akā aia ka nūhou maikaʻi. ʻO ka kuke pono ʻana i ka iʻa hiki ke hōʻemi i ka nui o ka mercury i loko ma kahi o 30%.
He mea nui loa i nā wahine hāpai a me nā kamaliʻi ʻōpio ke pale aku i ka ʻai ʻana i ka iʻa tuna. ʻO kēia no ka mea hiki i nā pae kiʻekiʻe o ka mercury ke hōʻino i ka lolo e ulu ana o ka pēpē a me ka ʻōnaehana nerve. Pono nā makuahine hānai waiū e kamaʻilio me kā lākou kauka e pili ana i kēia a e ʻimi i ka ʻōlelo aʻo.
ʻOiai no ke kanaka makua olakino, ʻaʻole ia he manaʻo maikaʻi ke ʻai pinepine i ka nui o ka iʻa. ʻO ka ʻai ʻana iā ia me ke kaulike, i kekahi manawa, ʻo ia ke koho palekana loa.
He aha ka waiwai o ka iʻa tuna no ka meaʻai?
E nānā kākou i nā ʻike meaʻai i loko o kahi ʻāpana tuna e kaupaona ana ma kahi o 85 grams (3 auneke).
| ʻĀpana meaʻai | Ka nui |
|---|---|
| Nā Kalori | 146 |
| Pūmua | 19.9 g |
| Ka momona holoʻokoʻa | 6.74 g |
| Nā kalapona | 0 g |
| Kalipuna | 5.1 mg |
| ʻO ka phosphorus | 258 mg |
| Potasiuma | 424 mg |
| Selenium | 58.2 µg |
Pehea e hoʻomākaukau ai i ka iʻa me ka maikaʻi a me ka ʻono?
ʻO ka ʻono o ka puhi e wehewehe pinepine ʻia he ʻono mānoanoa a ʻiʻo me kahi ʻono ʻono iki. Nui ka poʻe e makemake ʻole i ka ʻai ʻana i ka iʻa ma muli o kona "ʻala iʻa." Eia naʻe, ʻoiai ʻaʻohe ʻala iʻa ikaika o ka puhi, hiki i ka poʻe makemake ʻole i ka iʻa ke hauʻoli iā ia. He mānoanoa kona ʻiʻo, e like me ka steak, a ʻaʻole e haki maʻalahi e like me nā iʻa ʻē aʻe.
No ka ʻono maikaʻi loa, pono ka iʻa āu e kūʻai ai he hou. Pono kahi ʻāpana iʻa hou e paʻa iki i ka pā a hoʻi hou i ka wā e kaomi ʻia ai me kou manamana lima. Inā kūʻai ʻoe i ka iʻa hau, e nānā e ʻike inā he mau pahu hau ma luna. ʻO ke ʻano o nā pahu hau ua lōʻihi ka hau ʻana o ka iʻa, a ua hoʻoheheʻe ʻia a hoʻopaʻahau hou ʻia. Inā hana ʻia kēlā, e emi ana ka ʻono.
Pehea e kuke ai?
ʻOi aku ka maikaʻi o ka kuke ʻana a me ka ʻai ʻana i ka iʻa hou i ka wā hikiwawe ma hope o kou kūʻai ʻana, no ka mea, e pala koke ana. E mālama i ka iʻa hou ma kahi anu loa o ka pahu hau, ma lalo o nā meaʻai ʻē aʻe. Pono e hoʻoheheʻe ʻia ka iʻa paʻahau ma mua o ka kuke ʻana. ʻO ke ala maikaʻi loa e hoʻoheheʻe ai, ʻo ia ke waiho i loko o ka pahu hau i ka pō. I ka wikiwiki, hiki iā ʻoe ke hoʻoheheʻe iā ia i loko o kahi pola wai anuanu a i ʻole i loko o ka microwave ma ke ʻano "defrost".
Nui nā ʻano e kuke ai i ka tuna. ʻO nā ʻano hana kaulana loa ka grilling, pan-frying, a me ka broiling. No ka mea he ʻono iki kēia iʻa, maʻalahi ka hoʻohui ʻana i kekahi mea ʻala a mea ʻono paha āu e makemake ai.
ʻO ka mea nui, e like me nā iʻa āpau, e kuke i ka tortellini a hiki i ka mahana o loko e piʻi i 145 degere Fahrenheit (145°F).Pono e moʻa maikaʻi ʻia. ʻO kahi ʻāpana iʻa i moʻa maikaʻi ʻia e keʻokeʻo loa i loko, a e maʻalahi ka hoʻokaʻawale ʻana i nā ʻāpana ke hou ʻia me kahi ʻō.
Leka Lawe-Home
- He iʻa olakino loa ka iʻa pahi kaua i nui i ka protein a me nā meaola e like me ka Omega-3 olakino no ka puʻuwai.
- Eia nō naʻe, pono e akahele ma muli o ke kiʻekiʻe o ka mercury .
- Pono nā wāhine hāpai, nā makuahine hānai, a me nā kamaliʻi e pale loa i ka ʻai ʻana i ka iʻa. Inā kānalua, e ʻoluʻolu e nīnau i kāu kauka.
- Pono nā pākeke olakino e ʻai i ka iʻa me ke kaulike a i kekahi manawa wale nō.
- E hōʻoia mau ua moʻa pono ka iʻa. E kōkua kēia i ka hoʻēmi iki ʻana i nā pae mercury a pale i ka lāʻau make i ka meaʻai.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo