ʻAʻohe mea e hakakā me ka maikaʻi o ka iʻa. ʻOiai, ma muli o kona kumukūʻai kūpono nui, ua nui loa ka hopena o ka iʻa i ke kino holoʻokoʻa. I nā iʻa iʻa, ua hūnāʻia keʻanoʻoiaʻiʻo olaola: nā proteins maikaʻi loa, nā waikawa momona, ka huaʻami D a me nāʻano hemole likeʻole, e like me iodine, selenium, fluoride, magnesium, calcium. No laila,ʻo ka hanaʻana a me ka waiwai kūpono o ka iʻa a me nā iʻa iʻa ka kumu o ka kamaʻilioʻana no kēia mau lā.
ʻO keʻano,ʻo ka hanaʻana o ka iʻa iʻa i nā kumu he nui, e like me nāʻano, ka makahiki, kaʻano o ka meaʻai, ka nohona o kēlā me kēia. Eia naʻe, ma nā hihia, he iʻa nui ka iʻa. ʻO ka pākēneka o nā hua iʻa i loko iʻa (1957-1982%)ʻoi aku ka kiʻekiʻe ma mua o kaʻiʻo o nā holoholona, i uluʻia no ka luku. ʻO ka mea momona he 5% wale nō, aʻo ka protein (protein kūpono) a me ka pauʻana o ka'ōpalima ka loli he 27%. ʻAʻohe meaʻai'ē aʻe e hiki ke hāʻawi i ke kino o ke kanaka me ka nui o nā meaʻai i ka manawa hoʻokahi. Aʻo nā mea maʻalahi i'ōpalaʻia aʻaʻole hoʻi e lilo i mea momona.
Hiki i nā iʻa ke māhele i nāʻano likeʻole ma ka hānau (iʻa iʻa, iʻa iʻa), a ma ka helu o ka momona. Aia ka momona i ka momona ma mua o ka iʻa e ola i ka wai hou, a no laila ua loaʻa nā mea nui omega-3. I ka iʻa iʻa, nui aku nāʻiʻo iodine, akā i loko o nā iʻa iʻa hou, he mau phosphorus - he mea pono e pono ai ka lolo noʻonoʻo. ʻOi hou,ʻoi aku ka caloric i ka iʻa iʻa,ʻoiai ua kūponoʻo ia ma luna o ka muliwai. Eia kaʻano o keʻano o ka iʻa i keʻano o nā kīʻahi nui:
Ke kumu:
- ka iʻa: ka iʻa, ke keleʻele, ka tuna, ka hānai, ka halihali, ka cod, sprat, ka herring Baltic a me nā mea'ē aʻe
- ʻO ka wai iʻa: ka pīpī, ka iʻa, kāpena, kāpena, kaʻili, kaʻaʻahu, ka piʻa, ke koko, ka'āpana a me nā mea'ē aʻe
Ma ka momona momona:
- kele lean: hake, cod, tilapia, ke kai, kerguelen, tench, pike, poli, pangasius, bream, roach.
- ka iʻa liʻiliʻi: ka iʻa, ka muliwai, ka pahu, ka uʻi.
- ka iʻa momona: ke kuʻi, ka momona, ka puhi, ka tuna, nā mea hānai, nā meaʻulaʻula, nā sardine, nā'āpana.
He mea waiwai iā mākou nā iʻa a me nā iʻa?
ʻO ka Omega-3ʻonika momona
ʻO ka momona waiwai nui loa i loko o ka iʻa,ʻo ia nā'āpana momona o kaʻohana omega-3. Ma loko o ka iʻa momona hiki iāʻoe ke loaʻa kahi hui o nā meaʻokoʻa kūikawā e pili ana i ka hāmeʻa a me ka hana o ka mea. He mea pono ke hoʻomaopopoʻia aia nā iʻa o ka moana'ākau i nā meaʻoi aku ka maikaʻi ma mua o ka hema. Loaʻa kēia mauʻaoa i ka iʻa wale nō. Hiki i nā meaʻai meaʻai keʻike i kā lākou mea like-ʻepa-linolenic acid (linseed, rapeseed, kaʻaila pīni), akā, heʻoi iki ke kōkua ma ke kino. He aha ka mea e hāʻawi ai i ke kino i ka omega-3ʻepa i loko o ka iʻa?
- pili pono i ka'ōnaehana cardiovascular, e pale aku i ke kūkuluʻiaʻana o nā plaque atherosclerotic
- e ho'ēmi i ka hopena o ka maʻi o ka naʻau, e pale i kaʻaeʻana i ka myocardial, e ho'ēmi i ke kāpili toto
- e hoʻoulu i ka hanaʻana o ka meaʻenehana vasodilator, kahi mea hoʻonui i ke kahe o ke koko a hoʻohaʻahaʻa ke koko
- e alakaʻi i ka piʻiʻana o ka "cholesterol" maikaʻi, e hoʻonui i ka hoʻihoʻiʻana o ka kaulike i ka mahele o ka cholesterol i loko o ke koko
- e ho'ēmi i ka hopena o ka maʻi kanesa
- he mea nui no ka maikaʻi o ke kino, ka lauoho, nā kui
- hana i ka lāʻau lapaʻau kūpono kūponoʻole, he mea nui ia no nā poʻe i loaʻa i ka lolo, ke kalo
- pono lākou no ka hana kūpono o ka'ōpiopio a me nā pūnaewele kūponoʻole
- e hoʻoikaika i ka uluʻana i ka hanaʻana o ke serotonin - he hormone o keʻano maikaʻi
Pehea e like me ka iʻa a me ka iʻa? No laila, salmon - 1.8 g / 100 g, sardines - 1.4 g / 100 g, keokeo - 1.0 g / 100 g, tuna - 0.7 g / 100 g, halihali - 0, 4 g / 100 g, cod - 0.1 g / 100 g, ke kola - 0.7 g / 100 g, nā nalu - 0.5 g / 100 g, nā kupa - 0.3 g / 100 g. , tilapia - wale nō ma kahi o 0.08 g / 100 g.
Iodine
ʻO kekahiʻano nui o ka hoʻohuiʻana i nā iʻa a me nā iʻa, e hoʻoholo ana i ko lākou waiwai waiwai, he iodine. He mea nui loa kēia no ka hana kūpono o ke kino, no ka mea he hapa ia o nā hormones thyroid. Hoʻoponopono lākou i ka metabolism i loko o ke kino, ke kuleana no ka uluʻana, ke kūʻana, ka thermogenesis, ka hana maʻalahi o ka pūpū pūpū a me ka lolo. Hoʻomaopopoʻo Iodine i ka hopena o nā calories i loko o ke kino, hoʻonui i ka digestibility o nā meaʻai a kau pono iā lākou i loko o kēlā mauʻano e pono loa. ʻO ke kūpilikiʻi o iodine e alakaʻi ana i nā maʻi a me nā hana i hikiʻole ke hoʻololiʻia i loko o ka kawa thyroid. ʻO ka nui o ke iodine i loko o ke kino e pili ana i ke kūkuluʻana o ka willpower, ka hoʻolālā āpau (a iʻole hoʻi i hope), hikiʻole iā ia ke hana i ka lōʻihi o ka uluʻana o ke kino a me ka noʻonoʻo, ka hanaʻole, ka cretinism. ʻO kaʻaeʻana o iodine mai kaʻai (a me ka iʻa i loko o ka mea) e hoʻopau i kēia mau pilikia i kekahi manawa.
ʻO Selenium
ʻO Selenium kekahi kumu'ē aʻe i lako i nā iʻa a me nā mea iʻa. ʻO kona bioavailability he kiʻekiʻe loa ia (50-80%), aʻo ka mea i loko o ka meaʻai e pili ana i ka helu o ka selenium ma ko lākou kaiaulu o ka ulu a me kahi noho. ʻO Selenium kekahi mea me ka'āpana antioxidant, no laila ke pale nei ke kino mai ka wāʻelemakule, a heʻano palekana hoʻi ia e pili ana i ka kanesa. He mea nui nō hoʻiʻo Selenium no ka hana maʻamau o nā genital,ʻo ia kekahi o nā enzymes i ke kokoʻulaʻula a he pono no ka ulu a me ka hoʻomohalaʻana o kēia pūnaewele. ʻO ka paʻakikī o ka selenium e hua ana i nā hōʻailona o ka nawaliwali o ke kino, ka maʻi a me ka hopena o ka uluʻana o nā keiki. Ma nā wahi kahi kiʻekiʻe loa o ka helu o ka selenium i ka'ōlohelohe i ka poʻe e hoʻonāuki ana i ka nui o ka wela o ka selenium, aia nā hopena o ka hopena e like me ka haukale o ka lauoho, nā kui, kaʻinoʻino o ke kino. Heʻuʻuku ka nui o ka selenium i ka iʻa, akā, e like me ka mea e pono ai ke kino kanaka i ka mea maʻamau. Inā nō,ʻaʻole i hānaiʻia ka iʻa i nā meaʻai'ē aʻe, kahi e hiki ai ke hoʻonuiʻia ka selenium ma ka hua iʻa hope loa.
Viatin D
ʻO ka iʻa he kumu momona D hoʻi, he mea nui ia ma ka hana o nā'ōpū, nā puʻupaʻa a me nā iwi. I loko o ka'ōpū, hoʻouluʻia ka absorption o ka lāʻau calcium a me nā phosphorus, e kōkua ai e hoʻoikaika i nā iwi a hoʻoikaika i ka hana pololei o ka pūpū. ʻO ka nele o ka lāʻau D a hiki i ke kino ke hoʻopili i ka'ōnaeho iwi i nā keiki a me nā mākua (osteoporosis, osteomalacia). Hiki kona waihona i loko o ka iʻa ma ka momona momona: halihali - 5 μg / 100 g, kamoni - 13 μg / 100 g, keokeo - 5 μg / 100 g, sardines - 11 μg / 100 g, tuna - 7,2 mcg / 100 g, herring - 19 mcg / 100 g.
Kaomi
ʻO ka nui o ka calcium i loaʻa i loko o nā iwi iʻa. No laila, inā makemakeʻoe i ka calcium, e kūʻai i ka iʻa mīkini. Ua'ōwiliʻia mai kahi iʻa iʻa a me nā iwi, iʻoi aku ka nui o ka paʻakai. He mea nui kēia māhele no ka'ōpiopio o ka pūnaewele, nāʻiʻo, ka puʻuwai maʻamau a he kūpono kūpono no ka mālamaʻana i ka pale kaulike ma ke kino. Keʻikeʻoleʻia kaʻikeʻole o ka waikahe me ka maka makaʻole: nā pilikia me nā iwi a me nā niho, a me ka maʻi maʻamau pinepine a me ka huhū. Hoʻomaopopo ka kino i ka calcium, pono pono ka loaʻaʻana o ka hua'ōlelo D a me ka ratio ōlike o kēia māhele i ka phosphorus (1: 1). ʻO ia ke kumu o nā iʻa a me nā iʻa eʻoi aku ka meaʻoi aku o ka calcium. Loaʻa iā lākou nā mea a pau e hiki ai ke hoʻomaʻemaʻe i ka pahūmu a lilo i mea maikaʻi loa no ke kino.
Ka Magnesium
Loaʻa i ka iʻa ka magnnesium. ʻO kona'ōmole, e like me keʻano o ka calcium, koiʻia nā kūlana kūikawā. Pono ke komoʻana o ka momona i hiki ke hoʻomohuʻia ka magnona e nā pū o nā mea i loko. He mea nui kēia no nā iwi, ka makaʻu, ka maʻi o ka maʻi, nā māmā a me ka hoʻomohalaʻana i ke kino. ʻO ka Magnesium e komo ana i loko o ka metabolism o nā huaʻalea, ka calcium, ka pa'ū, ka pāpona, ka phosphorus, ka huaʻona, a pili i ka hana a nā antidepressants. No laila, inā he mea liʻiliʻi ka meaʻai i loaʻa ka magnesium, aia ka manaʻo kaumaha, ka mimiko o ka pūʻali a me nā pūnaha muscular, spasms muscle, a me nā haʻalulu. ʻO kona mau mea i loko o ka iʻa: cod - 5 mg / 100 g, halihali - 28 mg / 100 g, kamoni - 29 mg / 100 g, keokeo - 30 g / 100 g, sardines - 31 g / 100 g. kaona - 33 g / 100 g, kaʻaila - 24 g / 100 g.
Ma keʻano maikaʻi loa o ka iʻa a me nā iʻa iʻa,ʻo ka lawaiaʻana o ka iʻa ma ko mākou'āina he 13 kilo wale nō. i kēlā me kēia makahiki. No ka hoʻohālikelikeʻana: uaʻai ka iʻa Iapana e pili ana i 80 kg. no kēlā me kēia makahiki, Kelemānia, Czechs a me Slovaks - 50 kg., French, Spaniards, Lithuanians - 30-40 kg.