Kei te whakaaro koe ki te tāpiri atu i ētahi atu ika ki tō kai kia ora ai koe i te oranga hauora? Kua kite pea koe i te ingoa "Swordfish" i ngā hūpāmakete. Ka karangatia hoki e ētahi he swordfish. He ika rongonui, he ika whai kiko hoki tēnei puta noa i te ao. Nō reira, ki te mea kei te whakaaro koe ki te kai i te swordfish, i tēnei rā ka kōrero tātou mō ētahi mea me mōhio koe mōna.
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Ko wai rā tēnei ika hoari?
Hei whakarāpopototanga, ko te ika hoari tētahi o ngā ika nui rawa atu o te moana. Whakaarohia, ka taea e ētahi ika hoari te taumaha ki te 1,400 pauna, ā, ka tipu kia 15 putu te roa. I ahu mai te ingoa i te wāhanga papatahi, rite ki te hoari o te pane o te ika e puta whakamua ana. Koinei te mea e whakamahia ana e ia hei hopu manu. Ka whakamahia e ia tēnei 'hoari' hei patu i ana kai, pērā i te ika, i te wheke rānei, ka ngaro te mōhio i mua i te kai.
He tino tere ēnei ki te hopu manu i te moana. Ka taea e rātou te kauhoe i te tere tae atu ki te 50 maero ia hāora. Kua taunga hoki ō rātou tinana ki te hopu manu ahakoa i roto i ngā wai makariri, hohonu. Ko te nuinga o te wā ka kitea tēnei momo ika i te Moana Ataratiki, te Moana-nui-a-Kiwa, me ngā Moana Īniana.
He aha ngā painga o te kai ika mō ō tātou tinana?
Ehara i te mea he ika reka noa te tuna, engari he kai tino whai kiko hoki. Me titiro tātou ki ōna painga hauora.
He puna tino pai tēnei momo ika mō te pūmua . He iti hoki te tote (konutai) i roto. Hei tāpiri, he maha ngā huaora me ngā kohuke nui kei roto mō te tinana.
- Niacin: He huaora B tēnei. He tino āwhina ki te pupuri i te hauora o tō tātou pūnaha io, te pūnaha nakunaku, me te kiri.
- Huaora B12: He mea nui tēnei huaora mō te hanga toto whero, te mahi io, me te pākia o ngā pūtau tinana.
- Whēkau: He mea tino nui tēnei kohuke mō te kaha o ō tātou wheua me ō tātou niho.
- Selenium: Kua kitea e ngā rangahau he āwhina tēnei ki te tipu noa o te tinana, ā, ka āwhina pea ki te ārai i ētahi momo mate pukupuku.
- Omega-3: Kua rongo pea koe i tēnei. He waikawa ngako tino whai hua. Ka taea e te Omega-3 te whakaiti i te mōrearea o te mate, inā koa i te mate manawa.
Ka whakaiti i te mōrearea o te mate ngakau
E whakaatu ana ngā rangahau mā te kai ika hinuhinu, pērā i te hāmana, i te iti rawa e rua i te wiki (tata ki te 100 karamu mō ia tūnga) ka whakaiti i te mōrearea o te mate manawa, te whiu, te mate manawa ohorere, me te ngoikore o te manawa.
Tērā pea he kai nui koe i ngā mīti tukatuka pērā i te pēkana me te hōtiti, ka nui ake ngā painga hauora mēnā ka whakakapia ki tētahi puna pūmua hauora pērā i te ika.
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He pai ngā mea katoa, ā, tera pea he iti noa te mōrearea. Ina kōrerohia te ika, ko te mea nui me mōhio tātou ko te nui o te konukōre i roto.
He ika nui ngā mangō, kei te tihi o te mekameka kai i te moana. Ka kai ēnei ika nunui i ngā ika ririki. Ka kohia te konukōre i roto i ngā tinana o aua ika ririki ki roto i ngā tinana o ēnei ika nunui. Koia te take he nui ake te konukōre i roto i ngā mangō ki ērā atu ika ririki.
Ahakoa e kiia ana he iti te mōrearea o te konukōre ina whakaritea ki ngā painga o te kai ika, mā te kai i ngā ika he nui te konukōre i ia wā ka arahi pea ki te paihana konukōre . Engari he rongo pai tēnei. Mā te tunu pai i te ika ka taea te whakaiti i te nui o te konukōre i roto i te ika mā te 30%.
He mea tino nui kia kaua e kai ika tuna ngā wāhine hāpu me ngā tamariki nohinohi. Nā te mea ka taea e te nui o te mercury te kino ki te roro me te pūnaha io o te pēpi e whanake ana. Me kōrero anō hoki ngā whaea e whāngai ana i ā rātou u ki tā rātou tākuta mō tēnei mea, me rapu tohutohu anō hoki.
Ahakoa mō te pakeke hauora, ehara i te mea pai te kai i te nui o ngā ika i ngā wā katoa. Ko te kai i te nui o ngā ika i ētahi wā, engari i ētahi wā, te mea tino haumaru.
He aha te uara kai o te ika tuna?
Kia tirohia ngā āhuatanga kai kei roto i tētahi poro tuna e 85 karamu te taumaha (3 auneke).
| Wāhanga matūkai | Rahi |
|---|---|
| Ngā Kaora | 146 |
| Pūmua | 19.9 karamu |
| Ngako katoa | 6.74 karamu |
| Ngā warowaihā | 0 karamu |
| Konupūmā | 5.1 mirigramu |
| Whēkau | 258 mirigramu |
| Pāhare pākawa | 424 mirigramu |
| Hēreniuma | 58.2 µg |
Me pēhea te tunu ika kia reka, kia tika hoki?
Ko te reka o te tuna e whakaahuatia ana he matotoru, he mīti, he paku reka hoki. He tokomaha te hunga e kore e pai ki te kai ika nā te mea he "kakara ika". Heoi, nā te mea kāore he kakara ika kaha o te tuna, ka taea e te hunga kāore e pai ki te ika te kai. He matotoru tōna mīti, he rite ki te tītī, ā, kāore e ngawari te pakaru pērā i ētahi atu ika.
Mō te reka pai rawa atu, me hou te ika ka hokona e koe. Me mārō te ika hou ki te pā, ā, me hoki whakamuri ina pēhia ki tō maihao. Ki te hoko koe i te ika tio, tirohia mēnā he hukapapa kei runga. Ko te tikanga o te hukapapa kua roa te tio o te ika, kua rewa rānei, kua tio anō hoki. Ki te pērā, ka heke te reka.
Me pēhea te tunu kai?
He pai ake te tunu me te kai i ngā ika hou i muri tonu i te hokonga mai, nā te mea ka tere te pirau. Rokirokihia ngā ika hou ki te wāhanga makariri rawa o te pouaka whakamātao, i raro iho i ētahi atu kai. Me whakarewa ngā ika tio i mua i te tunu. Ko te huarahi pai ki te whakarewa ko te waiho i roto i te pouaka whakamātao mō te pō. Mēnā ka tere te whakarewa, ka taea te whakarewa i roto i te peihana wai matao, i roto rānei i te ngaruiti i runga i te tautuhinga "whakarewa".
He maha ngā huarahi tunu tuna. Ko ngā tikanga rongonui ko te tunu ki te oumu, te parai, me te tunu ki te paraharaha. Nā te mea he ngawari te reka o tēnei ika, he ngāwari te tāpiri i tētahi mea kakara, i tētahi ranu rānei e pai ana ki a koe.
Ko te mea nui, pērā i ngā ika katoa, tunua te tortellini kia tae te pāmahana o roto ki te 145 nekehanga Fahrenheit (145°F).Me tunu pai. Ko te wahi ika kua tunua pai kia mā te tae o roto, ā, me ngāwari te wehe i ngā wahi ina werohia ki te marau.
Karere Tangohia ki te Kāinga
- He ika tino hauora te ika hoari, he nui te pūmua me ngā matūkai pēnei i te Omega-3 e pai ai te ngākau.
- Heoi, me tūpato nā te mea he tiketike ngā taumata o te konupūmā .
- Me karo rawa ngā wāhine hapū, ngā whaea whāngai u, me ngā tamariki nohinohi i te kai ika. Mēnā he ruarua koe, me toro atu ki tō tākuta.
- Ahakoa ngā pakeke hauora, me kai ika i te rahinga o te kai, ā, i ētahi wā anake.
- Me whakarite kia tino maoa te ika. Mā tēnei ka āwhina i te whakaiti i ngā taumata o te konukōre, ā, ka ārai hoki i te paihana kai.
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