Naw, we wi de go na stoa ɔ rɛstɔrant, tilapia na wan kayn fish we wi kin lɛk fɔ bay ɛn kuk na os izi wan. I smɔl, i te, ɛn i nɔ gɛt bɔku bon dɛn. Bɔt yu dɔn ɛva tink bɔt aw dis tilapia fish we wi de it bɔku, rili fayn fɔ wi bɔdi, ɔ i gɛt ɛni bad tin? Okay, tide wi go tok abaut am klia and presis.
Us kayn fish na Tilapia?
Fɔ tɔk am simpul wan, tilapia na wan kayn fish we de liv na say dɛn we gɛt fresh wata, lɛk lek ɛn riva dɛn. Fɔs, i kɔmɔt na di Midul Is ɛn Afrika, ɛn naw dɛn de plant am na pas 80 kɔntri dɛn ɔlsay na di wɔl. Dɛn kin plant tilapia bɔku bɔku wan bak na Sri Lanka.
Tilapia fish gɛt bɔdi we flat smɔl. Bɔku kayn dɛn de, lɛk blak tilapia (Nayl tilapia) ɛn rɛd tilapia (Mozambik tilapia). Di spɛshal tin we dis fish gɛt na in flawa we nɔ gɛt wan bɔt ɛn we nɔ gɛt wan bɔt. Bɔt dis flawa kin difrɛn bad bad wan dipen pan di wata we dɛn mɛn di fish dɛn ɛn di it we dɛn de it.
Wetin na di wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i it tilapia?
Lɛk ɔda fish, tilapia na it we gɛt bɔku prɔtin ɛn we rili valyu to wi bɔdi. Nɔto dat nɔmɔ, bɔt wi kin gɛt bɔku ɔda nyutrishɔnal bɛnifit dɛn frɔm dis fish. Lɛ wi si wetin dɛn bi.
I kin ɛp fɔ ridyus di risk fɔ gɛt kansa
Tilapia gɛt bɔku minral selenium , we na wan pawaful antiɔksidant we de ɛp fɔ mek yu nɔ gɛt kansa, at sik, ɛn tayroyd sik. Wan savis fɔ tilapia de gi 88% pan yu ɛvride selenium nid.
I de protɛkt di at wɛlbɔdi
Wan pan di big bɛnifit dɛn we pɔsin kin gɛt we i it fish na di omega-3 fat asid we de insay. Dɛn tin ya rili fayn fɔ wi at.
- I de mek blɔd nɔ klɔt.
- I de kɔntrol di ay blɔd prɛshɔn.
- I de ridyus di risk fɔ gɛt strok ɛn at atak.
- I de kɔntrol di at bit we nɔ de bit ɔltɛm.
Na tru se tilapia nɔ gɛt omega-3 smɔl we yu kɔmpia am wit fish we gɛt ɔyl lɛk salmɔn. Bɔt we yu kɔmpia am to bif, bɔd, ɛn chukchuk , tilapia gɛt bɔku omega-3 .
Bɔt wan tin we yu fɔ mɛmba: If yu frɛy ɛni fish dip dip wan, dat go pwɛl di tin dɛn we i gɛt fɔ mek yu at pwɛl. So, i bɛtɛ fɔ it am gril, bɔyl, stim, ɔ kuk wit smɔl ɔyl.
I de mek di bon dɛn strɔng
Tilapia gɛt bɔku tin dɛn we wi nid fɔ mek wi bon dɛn strɔng.
- Kalsiɔm we dɛn kɔl
- Vitamin D we gɛt di sik
- Magnɛsiɔm we dɛn kɔl
- Fɔsfɔr we dɛn kɔl
I de ɛp fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi
Tilapia na it we nɔ gɛt bɔku fat ɛn we gɛt bɔku prɔtin. We wi it tin dɛn we gɛt bɔku prɔtin, wi kin fil ful kwik ɛn wi kin de da we de fɔ lɔng tɛm. So, dis na fayn we fɔ ridyus di kalori we yu nɔ nid ɛn fɔ kɔntrol di bɔdi wet.
Wetin na di nyutrishɔn valyu fɔ tilapia?
Okay, lɛ wi si us kayn it de insay wan rɛgyula pis tilapia fish (we na lɛk 116 gram). Dis go mek yu gɛt gud aidia.
| Nutrient we de mek pɔsin gɛt tin fɔ it | Ɔmɔs |
|---|---|
| Protɛin we de mek pɔsin gɛt | 23 gram |
| Vitamin D we gɛt di sik | 3.51 maykrogram |
| Vitamin B12 we gɛt di sik | 1.59 maykrogram |
| Potashɔm we gɛt di sik | 338 miligram |
| Selenium we dɛn kɔl | 46.7 maykrogram |
| Fɔsfɔr we dɛn kɔl | 191 miligram |
Dɛn fish ya gɛt bɔku bɔku ebi ebi mɛtal dɛn lɛk mɛkuri. Dis na bikɔs bɔku tɛm dɛn kin mɛn dɛn fish ya na tank sistɛm dɛn we dɛn lɔk. So, di we aw pipul dɛn kin de wit di tin dɛn we de pwɛl di envayrɔmɛnt nɔ kin bɔku. Dɛn kin se i fayn bak fɔ bi wan kayn fish we mama dɛn we gɛt bɛlɛ, mama dɛn we de gi pikin dɛn bɛlɛ, ɛn ivin smɔl pikin dɛn kin it we dɛn nɔ de fred.
Wetin na di poshubul risk dɛm fɔ tilapia fish?
Pan ɔl we tilapia gɛt bɔku gud tin dɛn, sɔm tin dɛn de bak we wi fɔ no bɔt. I rili impɔtant fɔ no bɔt dɛn tin ya bak.
- Di we aw dɛn kin du fam wok: Di big prɔblɛm na di we aw dɛn kin du fam wok na sɔm kɔntri dɛn fɔ mɛn tilapia. Sɔm ripɔt dɛn dɔn sho se, mɔ wit fish we dɛn kin import frɔm kɔntri dɛn lɛk Chaina, dɛn kin yuz bɔku bɔku antibayɔtik ɛn ivin fid di fish animal west. Dis kin mek yu gɛt baktriyal infɛkshɔn. Bɔt wi fɔ mɛmba bak se di it dɛn we dɛn de import to Sri Lanka fɔ fala wi kɔntri in it sefty standad dɛn bak.
- Alɛji: Sɔm pipul dɛn kin gɛt alɛji fɔ fish. If yu dɔn ɛva gɛt alɛji (e.g., skin rash, bɛlɛ at, i nɔ izi fɔ blo) to ɔda kayn fish, i go fayn fɔ go to yu dɔktɔ bifo yu it tilapia.
- Kɔlɔstrel: Tilapia gɛt sɔm kɔlɔstrel. Bɔt i nɔto big big tin we yu kɔmpia am to eg ɔ wan pat pan bɔd. So, if yu de it am ɔltɛm, yu nɔ nid fɔ wɔri bɔt kɔlɔstrel.
Yu go dɔn si di stori sɔmtɛm de skata na di intanɛt se "tilapia na fek fish we dɛn mek wit atifishin ɛn we nɔ gɛt bon." Dat nɔto tru atɔl. Tilapia na rial fish we gɛt bon ɛn skin, jɔs lɛk ɔda fish, ɛn mɔtalman dɔn de it am fɔ bɔku bɔku tawzin ia.
Aw fɔ pik gud, sef tilapia?
We yu de pik tilapia fish na di stoa, tink bɔt dɛn tin ya.
- Pik fresh fish: If i pɔsibul, pik fresh fish pas frɔzɛn fish. Luk fɔ fish dɛn we wet ɛn we gɛt wanwɔd kɔlɔ, mɔ rawnd di ed dɛn.
- Chek di kɔntri usay dɛn kɔmɔt: Sɔm pipul dɛn kin shem smɔl fɔ bay fish we dɛn kin kam wit frɔm Chaina. Yu kin pik fish we dɛn import frɔm ɔda kɔntri (e.g. Kolombia, Indonishia) bay we yu luk di lɛbl.
- Bay frɔm say we yu kin abop pan: If i pɔsibul, bay fish na fam na yu eria ɔ na gud stɔ we yu trɔst.
Bɔku we dɛn fɔ pripia tilapia fayn fayn wan
Bikɔs tilapia gɛt fayn fayn flawa, dɛn kin mek am rili te wit difrɛn sizin dɛn. Na sɔm aidia dɛn ya:
- Ad smɔl sɔl, pepa, tumara paoda, ɛn chili paoda ɛn pan-fray insay pan wit smɔl ɔyl.
- Put galik, bɔta, ɛn smɔl lɛmon jus pan am ɛn bek am na di ɔvin.
- Ad sɔm kari lif, tumara, ɛn sinamɔn bark ɛn mek wan brot we gɛt fayn fayn spays.
- Gril am ɛn miks am wit vɛjitebul fɔ mek fayn fayn fish tako.
- Bɔyl dɛn, pul di shɔɛl dɛn, ɛn miks dɛn wit anɔynt, tomato, ɛn grɛn chili fɔ mek wan fayn salad.
Mɛsej we dɛn kin kɛr go na os
- Tilapia na tin we nɔ dia, we pɔsin kin gɛt wantɛm wantɛm, ɛn i fayn fɔ gɛt prɔtin.
- Pan ɔl we i nɔ gɛt bɔku omega-3 lɛk fish lɛk salmɔn, i fayn fɔ yu at we yu kɔmpia am wit rɛd mit.
- We yu de bay fish, i impɔtant fɔ no di we aw dɛn bin de plant am ɛn di kɔntri we dɛn pul am kɔmɔt. Bay frɔm pɔsin we yu kin abop pan.
- Bifo yu frɛy dip, yu kin kip di bɛnifit dɛn we i gɛt fɔ yu wɛlbɔdi bay we yu gril am, stim am, ɔ kuk wit smɔl ɔyl.
- Tilapia no bi "fake" fish as pipul de tok, na rial fish.
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