Makemake pū ʻoe e ʻai i ka tuna? E aʻo e pili ana i kēia mau pono olakino kupaianaha! (Nā Pono Ola o ka Tuna)

Makemake mākou a pau e ʻai i ka tuna, ʻeā? ʻOi loa aku hoʻi i waena o mākou ma Sri Lanka, ʻo ka iʻa i loko o ka pahu, a i ʻole "salmon" e like me kā mākou e kapa aloha ai, he mea kaulana loa ia. ʻO ka ʻono o ka salmon ke hoʻomoʻa ʻia i loko o ka ʻaila, hoʻomoʻa ʻia i loko o nā mea ʻala a ʻai ʻia me ka laiki... Akā ua ʻike anei ʻoe ʻaʻole wale kēia iʻa tuna he mea ʻono, akā he mea pono hoʻi no ko mākou olakino? No laila i kēia lā, e kamaʻilio kākou e pili ana i ka maikaʻi o kēia iʻa tuna ʻono no ko mākou kino.

Nā pono olakino kupaianaha o ka iʻa tuna

I ka ʻōlelo maʻalahi, he meaʻai nui ka tuna i piha i ka maikaʻi o ka meaʻai. E nānā kākou i nā pono nui e hāʻawi mai ai i ko kākou kino.

Maikaʻi no ke olakino o ka puʻuwai

Waiwai ka iʻa tuna i nā waikawa momona omega-3, kahi meaʻai waiwai nui. He mea maikaʻi loa kēia no ko mākou puʻuwai. Kōkua kēia mau omega-3 i ka hoʻēmi ʻana i ka cholesterol maikaʻi ʻole, a i ʻole ka cholesterol LDL , hiki ke hōʻiliʻili i loko o ko mākou mau kīʻaha koko. E noʻonoʻo iā lākou he hui liʻiliʻi o nā limahana e hoʻomaʻemaʻe ana i ko mākou mau kīʻaha koko. Ua hōʻike ʻia e ka noiʻi e hōʻemi nui kēia i ka pilikia o ka maʻi puʻuwai a me ka hahau.

Kōkua i ka pale ʻana i ka ʻike maka

He mea maikaʻi loa kēia mea kilokilo i kapa ʻia ʻo Omega-3 no ko kākou mau maka. Kōkua ka ʻai ʻana i ka tuna i ka pale ʻana i nā maʻi maka maloʻo. Eia kekahi, he mea nui kēia meaʻai no ka mālama ʻana i ke olakino holoʻokoʻa o ka retina. No laila, he mea naʻauao ke hoʻohui i ka tuna i kāu meaʻai e mālama i ka ʻike maikaʻi no ka manawa lōʻihi.

Hoʻemi i ka pilikia o ka maʻi kanesa

ʻO ka mumū mau , he maʻi lōʻihi ia i loko o ko kākou kino, hiki ke alakaʻi i kekahi ʻano maʻi kanesa. Hiki i nā waikawa momona omega-3 i loko o ka tuna ke kōkua i ka kaohi ʻana i kēia mumū. Ua manaʻoʻiʻo ʻia hoʻi he hiki iā lākou ke kaohi i ka ulu ʻana o nā hunaola kanesa i kekahi ʻano.

Kōkua i ka kaohi ʻana i ke kaumaha

Inā ʻoe e hoʻāʻo nei e hoʻemi i ke kaumaha, hiki i ka tuna ke lilo i hoaaloha maikaʻi loa nou. No ka mea, he ʻano iʻa haʻahaʻa ka momona o ka tuna a kiʻekiʻe i ka protein ('ʻiʻo lean') . No ka mea, kiʻekiʻe kona protein, ua piha ʻoe ma hope o ka ʻai ʻana i kahi liʻiliʻi. No laila, hiki iā ʻoe ke kāohi i ka ʻai nui ʻole. He kōkua nui kēia i ka kāohi ʻana i ke kaumaha o kou kino.

Pehea ka waiwai o ka tuna i ka meaʻai?

He hale kūʻai ʻo Tuna i nā huaora a me nā minelala, ʻoi aku ka huaora D.ʻO kekahi o nā meaʻai maikaʻi loa hiki iā ʻoe ke loaʻa. Inā ʻoe e ʻai ma kahi o 85 grams o ka tuna i loko o ka pahu, hiki iā ʻoe ke loaʻa i 50% o ka nui i ʻōlelo ʻia no kēlā me kēia lā o ka wikamina D. He mea nui ka wikamina D no ka hoʻoikaika ʻana i ko kākou mau iwi, ka hoʻoikaika ʻana i ka ʻōnaehana pale, a no ka ulu olakino o nā keiki.

Eia kekahi, aia i loko o ka tuna kēia mau meaʻai:

• Hao
• Wikamina B6
• Potasiuma
• Selenium
• ʻAiodine

E nānā kākou i ka nui o nā meaʻai o loko o kahi o 113 grams o ka tuna keʻokeʻo.

E makaʻala i kēia mau mea i ka wā e ʻai ana i ka tuna

ʻOiai ke ʻano maikaʻi o ka tuna, aia kekahi mau mea e pono ai mākou e makaʻala. ʻO ka mea nui, aia paha he mercury i loko.

ʻOi aku ka haʻahaʻa o ka mercury i loko o ka tuna i hoʻokomo ʻia ma mua o ka tuna hou, no ka mea, ʻoi aku ka liʻiliʻi o ka iʻa i hoʻohana ʻia no ka canning.

Ma ke ʻano laulā, ʻōlelo ʻia e ʻai nā pākeke i ʻelua a ʻekolu mau lawelawe o ka tuna māmā a me hoʻokahi lawelawe o ka tuna keʻokeʻo i kēlā me kēia pule.

Pehea ʻoe e hana ai i ka tuna i ʻono?

Loaʻa i kā mākou mau hale kūʻai ka nui o ka tuna hou (kelawalla) a me ka tuna i loko o ka pahu. No ka mea ua moʻa mua ka tuna i loko o ka pahu, hiki ke ʻai ʻia mai loko mai o ka pahu.

Eia kekahi mau ala ʻono e hiki ai iā ʻoe ke hoʻohui i ka tuna i kāu mau meaʻai:

• E hoʻohui i kekahi mau ʻāpana tuna i kahi salakeke hou.
• Hiki ke hoʻomoʻa ʻia nā ʻāpana iʻa tuna e like me kou makemake me ka ʻaila ʻoliva, ka lime, ka pepa, a me kahi chili ʻōmaʻomaʻo i ʻoki liʻiliʻi ʻia, a laila e kālua a palai ʻia paha.
• E hana i kahi 'tuna heheʻe' wikiwiki ma ke kau ʻana i ka tuna a me ka tīhi ma luna o nā ʻāpana berena a hoʻomoʻa iā lākou i loko o ka umu no kekahi manawa.
• Hiki iā ʻoe ke hana i kahi 'tuna burger' ʻono me ka hoʻohana ʻana i ka tuna ma kahi o ka pipi. E like me kā mākou hana ʻana i nā cutlets, pono ʻoe e hana i ka patty.