Ua lohe anei ʻoe i ka iʻa i kapa ʻia ʻo Turbot? Eia nā pono olakino!

Makemake mākou a pau e ʻai i ka iʻa, ʻeā? He mea nui nā iʻa liʻiliʻi e like me kelawalla, balaya, thora a me nā iʻa kūloko ʻē aʻe ma kā mākou papa ʻaina. Akā, ua lohe anei ʻoe i kahi iʻa i kapa ʻia ʻo turbot? He iʻa kaulana loa kēia, he mea momona a he pipiʻi iki hoʻi ma kekahi mau ʻāina o ka honua. No laila, i kēia lā, e kamaʻilio kākou e pili ana i ke ʻano o kēia iʻa turbot a me nā pono e lawe mai ai i ko kākou olakino.

ʻO wai kēia Turbot?

I ka ʻōlelo maʻalahi, he iʻa kai pālahalaha ʻo turbot. E like me kā mākou hoaaloha, ʻo ka turbot. Akā he ʻokoʻa iki. ʻO kahi hiʻohiʻona kūikawā o kēia iʻa, aia nā maka ʻelua ma kekahi ʻaoʻao o ke poʻo. Noho nui lākou ma nā kai hohonu e like me ke Kai Mediterranean a me ke Kai Baltic. Ma ke ʻano ʻepekema, ua kapa ʻia kēia iʻa ʻo `(Scophthalmus maximus)`.

Ola kēia iʻa ma ka ʻai ʻana i nā iʻa liʻiliʻi ʻē aʻe ma ka papakū o ke kai. Ua ʻōlelo ʻia hiki i kahi iʻa turbot makua ke ulu a ʻoi aku ma mua o 6 kapuaʻi ka lōʻihi. E noʻonoʻo i kona nui!

He aha ka waiwai o ka meaʻai o ka iʻa turbot?

ʻAʻole wale ʻo Turbot he iʻa ʻono, he meaʻai momona hoʻi ia. Hiki iā kākou ke loaʻa nā meaola nui a pau e pono ai ko kākou kino, a me nā micronutrients, mai kēia iʻa.

E nānā kākou i ka papa ma lalo nei e ʻike i nā meaola nui i loko o kahi 100 grams o ka iʻa turbot a me ko lākou mau pono.

ʻO nā pono olakino nui o ka ʻai ʻana i ka iʻa turbot

ʻĀ, e nānā kākou i nā pono kūpono o kēia mau meaʻai i ko kākou kino.

Nā ʻiʻo ikaika a me ka ulu olakino

He kiʻekiʻe loa ke ʻano o ka protein i loko o ka iʻa turbot. Loaʻa iā ia nā waikawa amino koʻikoʻi e pono ai ko kākou kino e loaʻa mai ka meaʻai. No laila, kōkua kēia iʻa i ka ulu ʻana o ke kino, ʻoi aku hoʻi i nā kamaliʻi ʻōpio, a kōkua pū i ka ho'ōla wikiwiki ʻana i nā ʻeha.

Kōkua i ka mālama ʻana i ke olakino o ka puʻuwai

Loaʻa i kēia iʻa ka momona unsaturated he mea maikaʻi ia no ke kino. He haʻahaʻa loa hoʻi kona momona. ʻO ka ʻai nui ʻana i ka momona maikaʻi ʻole (nā momona saturated a me nā trans) hiki ke hoʻonui i nā pae cholesterol koko, hiki ke alakaʻi i ke koko kiʻekiʻe, ka maʻi diabetes, a me nā maʻi puʻuwai i ka hala ʻana o ka manawa. No laila, ʻo ka hoʻohui ʻana i kahi iʻa e like me ka turbot i kāu meaʻai hiki ke kōkua i ka mālama ʻana i kou puʻuwai i ke olakino.

Hoʻoikaika i nā iwi a me nā niho

He mea nui nā minelala calcium a me phosphorus i loaʻa i loko o ka iʻa turbot no ke olakino o ko kākou mau iwi a me nā niho. Kōkua kēia mau meaʻai i ka pale ʻana i ka nāwaliwali o nā iwi i ko kākou ʻelemakule ʻana a mālama i ko kākou mau niho i ka ikaika.

Hoʻonui i ka pale ʻana a hoʻomālamalama i ka ʻili

Hoʻoikaika nā huaora A, C, a me B i ka ʻōnaehana pale o ko mākou kino. ʻO ia hoʻi, loaʻa i ke kino ka ikaika maikaʻi e hakakā ai i nā germs e hoʻoulu ai i nā maʻi. Kōkua ka huaora A i ka mālama ʻana i ka ʻike maka, a kōkua ka huaora C i ka mālama ʻana i kahi ʻano olakino a ʻālohilohi o ka ʻili.

E makaʻala i ke kūʻai ʻana a me ka mālama ʻana i ka iʻa turbot.

He ʻano iʻa ʻo Turbot hiki ke pala koke, no laila pono ʻoe e makaʻala iki i ke kūʻai ʻana a ma hope o ka lawe ʻana mai i ka home.

• I ke kūʻai ʻana: E hōʻoia i ka sila maikaʻi ʻia o ka pūʻolo āu e kūʻai nei a ʻaʻohe puka.
• Ka Mālama ʻana: Ke lawe mai ʻoe i ka home, e mālama i loko o kahi pahu paʻa a i ʻole ʻeke ma kahi anu loa i loko o ka friji, kahi ʻē aʻe mai nā meaʻai i moʻa ʻia.
• Ka Mālama ʻana: Inā ʻaʻole ʻoe e kuke i loko o ʻelua lā, ʻoi aku ka maikaʻi o ka mālama ʻana i loko o ka pahu hau. E mālama kēia i ka ʻono a me ka maikaʻi o ka iʻa.

Hiki iā ʻoe ke kālua, palai i loko o ka pā, a kuke paha ia mea me he mea ʻai kuke lā, me ka hoʻohui ʻana i kekahi mau mea ʻala āu e makemake ai. He mea ʻono ia me ka laiki a me ka salakeke.

ʻO ka mea hope loa, kekahi mau mea e ʻike ai

Aia kekahi mau mea nui ʻē aʻe e pili ana i ka iʻa turbot.

• Nā Allergies: Hiki i kekahi poʻe ke maʻi i kēia iʻa, a me nā meaʻai kai. Inā ʻike ʻoe i kekahi mau hōʻailona e like me ka hives, ka maneʻo, a i ʻole ka paʻakikī o ka hanu ʻana , e ʻimi koke i ke kōkua lapaʻau .
• Nā pilikia o ka ʻai maka: ʻAʻole ʻōlelo ʻia e ʻai maka i kēia iʻa no ka mea aia paha he mau mea ʻawahia liʻiliʻi e like me ka mercury. No laila , e ʻai mau i ka iʻa turbot i moʻa maikaʻi ʻia.
• Kumukūʻai: ʻOi aku ke kumukūʻai o Turbot ma mua o nā ʻano iʻa ʻē aʻe. Ma muli kēia o nā ʻano hana kūikawā i hoʻohana ʻia e mahiʻai i kēia iʻa a me kona koi honua.

Inā ʻoe ma kahi papaʻai kūikawā, no ka laʻana, kahi papahana hōʻemi kaumaha, a inā he mau maʻi olakino ʻē aʻe kou, he mea naʻauao ke kamaʻilio me kāu kauka ma mua o ka hoʻohui ʻana i kahi meaʻai hou e like me kēia i kāu papaʻai.