Ma Sri Lanka, makemake mākou e ʻai i nā meaʻai kai. Me ka ʻōpae, ka heʻe, a me ka pāpaʻi, he meaʻai kaulana nō hoʻi ʻo 'matti' i waena o kekahi o mākou. He ʻano iʻa kēia me ka ʻiʻo ʻono i loko o kahi pūpū polū-ʻeleʻele. Akā ua ʻike anei ʻoe he mau pono a me kekahi mau pilikia i ka ʻai ʻana i kēia mau ʻūpā? Mai hopohopo, i kēia lā e kamaʻilio mākou e pili ana i nā mea e pono ai ʻoe e ʻike ma mua o ka ʻai ʻana i nā ʻūpā.
ʻO ka mea mua, e nānā kākou, he aha kēia mau ʻūpā?
He ʻano mollusk bivalve nā ʻūpā. ʻO ka ʻūpā polū ke ʻano ʻūpā maʻamau a mākou e ʻai ai. Hōʻuluʻulu kēia mau holoholona ma kahi hoʻokahi a kānana i nā meaola liʻiliʻi (plankton) e lana ana i loko o ke kai. E noʻonoʻo iā lākou he mīkini kānana wai.
Ma muli o ke kānana ʻia ʻana o ka wai ma kēia ʻano, i kekahi manawa hiki i nā bacteria ʻino a me nā mea ʻawahia i loko o ka wai ke hōʻiliʻili i loko o ko lākou kino. ʻO kēia ke kumu nui e pono ai mākou e akahele iki i ka ʻai ʻana i nā ʻūpā. ʻOiai ua luku ʻia ka hapa nui o kēia mau mea ʻino ke kuke pono ʻia, hiki ke koe kekahi mau mea ʻawahia.
I kēia mau lā, aia kekahi mau ʻōpae i ulu ʻia ma nā mahiʻai, ʻo ia hoʻi, ma nā kaula i kau ʻia mai ke kai. ʻOiai ʻaʻole lākou ma ka papakū o ke kai, ua maʻemaʻe iki lākou. Eia nō naʻe, inā he mau mea ʻawahia i loko o ka wai, hiki nō ke komo i loko o ke kino. No laila, ʻoiai he mau pono olakino ko nā ʻōpae, ʻoi aku ka pilikia o kekahi poʻe mai ka ʻai ʻana iā lākou.
Pehea ka momona o nā ʻūpā?
He meaʻai momona loa nā ʻūpā. E nānā kākou i nā mea i loko o kahi o 85 grams (3 auneke) o nā ʻūpā i hoʻolapalapa ʻia.
| ʻĀpana meaʻai | Ka nui |
|---|---|
| Nā Kalori | 146 |
| Pūmua | 20 grams |
| Momona | 4 grams |
| Nā kalapona | 6 grams |
| Wikamina C | Loaʻa ka nui kiʻekiʻe |
| Hao | Ma kahi o 1/3 o ke koi o kēlā me kēia lā |
| ʻO ka Wikamina A a me ka Kalipuna | Loaʻa kahi nui |
He aha nā pono olakino o ka ʻai ʻana i nā ʻūpā?
Ma muli o kēia ʻano meaʻai, he nui nā pono i ko mākou kino mai ka ʻai ʻana i nā ʻūpā.
He hale kūʻai o ka protein kiʻekiʻe loa
He kumu nui loa nā ʻūpā i ka protein. Loaʻa iā lākou nā waikawa amino koʻikoʻi a pau e pono ai ko kākou kino. I ka ʻōlelo maʻalahi, ʻo kēia mau waikawa amino nā ʻāpana kumu o ka protein. Hiki ke hoʻoheheʻe maʻalahi ʻia ka protein i loko o kēia e ko kākou kino. Kōkua nui kēia protein i ka hoʻoikaika ʻana i nā ʻiʻo o ke kino, hoʻoikaika i ka ʻōnaehana pale , hoʻoikaika i nā iwi a ho'ōla koke i nā ʻeha . Inā ʻoe e ʻai i 85 grams o nā ʻūpā, e loaʻa i kahi kanaka maʻamau he 40% o ka protein e pono ai no ka lā.
Kōkua i ka pale ʻana i ka anemia
ʻO ka anemia nele i ka hao , a i ʻole e like me kā mākou e kapa nei, anemia , he maʻi maʻamau loa ia ma ko mākou ʻāina. Hoʻoulu kēia i ke kino e luhi a nāwaliwali. He mea maʻamau kēia maʻi i waena o kā mākou mau wahine, ʻoi aku hoʻi nā makuahine hāpai. He meaʻai waiwai nui ka ʻūpā i ka hao. Waiwai pū lākou i ka huaora B12, he mea nui ia no ka hana ʻana i nā hunaola koko ʻulaʻula.
No laila, he mea pono loa ia no ka poʻe e ʻeha ana i ka nele i ka hao ke hoʻohui i kahi meaʻai e like me ka ʻōpae i kā lākou papaʻai, e hahai ana i ka ʻōlelo aʻo a ke kauka.
Maikaʻi no ke olakino o ka puʻuwai
He mea nui nā waikawa momona Omega-3 no ke olakino o ka puʻuwai. Kōkua lākou i ka hoʻoponopono ʻana i ka helu o ka puʻuwai, hoʻohaʻahaʻa i ke koko, a mālama i nā kīʻaha koko olakino. He waiwai nui nā ʻūhini a me nā meaʻai kai i nā omega-3, EPA a me DHA.
Ke hoʻāʻo nei ʻoe e hoʻemi i ke kaumaha?
Inā ʻoe e hoʻāʻo nei e hoʻemi i ke kaumaha, he koho maikaʻi loa nā ʻūpā. He haʻahaʻa ko lākou mau calorie akā kiʻekiʻe i nā meaʻai. Akā e hoʻomanaʻo, ʻo ka palai ʻana iā lākou i loko o ka nui o ka ʻaila e hōʻole i ko lākou mau pono. ʻO ka hoʻolapalapa ʻana, ka mahu ʻana, a me ka kuke ʻana iā lākou me nā mea ʻala haʻahaʻa calorie nā ala maikaʻi loa e hele ai.
Akā e makaʻala! Nā pilikia o ka ʻai ʻana i nā ʻūpā
Me nā pono, aia kekahi mau pilikia i ka ʻai ʻana i nā ʻūpā. He mea nui e makaʻala i kēia mau mea.
| Pōpilikia | Ka wehewehe a me nā mea e hana ai |
|---|---|
| Ka lāʻau make ʻana o ka pūpū | Hiki i nā ʻūpā ke lilo i mea ʻawahia i kekahi manawa ma muli o nā kūlana e like me ke 'ʻulaʻula o ke kai' i loko o ke kai. ʻO ka ʻai ʻana i kēia mau mea hiki ke hana i nā kūlana koʻikoʻi e like me ka ʻeha o ka ʻōpū a me ka nalowale ʻana o ka nui o nā ʻiʻo ma hope. ʻAʻole hiki ke hana ʻia kēia me nā ʻūpā i kūʻai ʻia mai ka mākeke. Inā loaʻa iā ʻoe iho, e nīnau i nā luna olakino kūloko. Inā kānalua, e hele koke i ka lumi pilikia o ka haukapila (ETU) . Inā pono, e kelepona i ke Kikowaena ʻIke ʻAi ʻawahia Lahui ma ka Halemai Lahui ʻo Colombo no ka ʻōlelo aʻo. |
| Ka nui o ka mercury | Loaʻa i ka hapa nui o nā meaʻai kai kekahi mercury. Akā, ʻoi aku ka haʻahaʻa o nā pae o nā meaola liʻiliʻi e like me nā mussels. ʻO ka ʻai ʻana ma kahi o 340 grams (12 auneke) i kēlā me kēia pule he palekana ia no ka hapa nui o nā kānaka. He mea nui i nā wahine hāpai ke kamaʻilio me kā lākou kauka e pili ana i kēia a hahai i kā lākou ʻōlelo aʻo. |
| Nā maʻi ʻaleka | He mea maʻamau loa nā maʻi ʻaleka iʻa, a hiki ke hoʻoweliweli i ke ola. Inā he maʻi ʻaleka kou i nā meaʻai ʻē aʻe, e like me ka ʻōpae a i ʻole ka pāpaʻi, e pale i ka ʻai ʻana i nā mussels. |
| Nā pōʻino o ka ʻai maka | He mea weliweli loa ka ʻai ʻana i nā ʻūpā maka no kekahi poʻe. ʻO ka poʻe me ke kanesa, nā maʻi akepaʻa, ka maʻi diabetes mellitus, nā ʻōnaehana pale nawaliwali, a me nā maʻi ʻōnaehana hoʻoheheʻe, pono e ʻai wale i nā ʻūpā ma hope o ka moʻa pono ʻana . |
Leka Lawe-Home
- He meaʻai momona loa nā ʻūpā, waiwai i ka protein, ka hao, a me ka Omega-3.
- ʻO ka ʻai ʻana i kēia mau mea maka hiki ke alakaʻi i nā maʻi bacteria a me ka lāʻau make. E pale i ka ʻai ʻana iā lākou maka.
- Inā he maʻi ʻoe i nā meaʻai kai, e pale i ka ʻai ʻana i nā ʻūpā.
- He mea nui loa ia no nā makuahine hāpai, nā poʻe me nā ʻōnaehana pale kino nāwaliwali, a me nā poʻe me nā maʻi maʻi mau e kūkākūkā me kā lākou kauka ma mua o ka ʻai ʻana i nā ʻūpā.
- Inā kānalua ʻoe i ka lāʻau make, e hele koke i ka ʻOihana Pilikia (ETU) o ka haukapila.
ʻŌpae, pūpū, nā pono olakino, ka maʻi ʻaleka, nā meaʻai kai, ka meaʻai
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