Nā Pōmaikaʻi o ka iʻa – Nā pōʻino o ka ʻai ʻana i ka iʻa nui loa

Loaʻa nā pōmaikaʻi o ka iʻa mai nā meaʻai i loko. ʻO ka iʻa, ka mea waiwai i ka protein, ka huaʻa D a me ka omega-3 fatty acids, he puʻuwai aloha piha. He maikaʻi ia no ke kaumaha a me ka pale ʻana i ka lolo mai nā hopena o ka ʻelemakule. Mai ʻai nui i ka iʻa no ke olakino. ʻO ka nui loa ka mea e pōʻino ai e like me ka hōʻiliʻili mercury.

Ka Waiwai o ka I'a

ʻO ka hoʻohālikelike ʻana i ka calorie a me ka waiwai o ka iʻa he mea hoʻopunipuni. No ka mea, ʻo ke ʻano o ka hoʻomākaukau ʻana i ka iʻa e hoʻololi nui i ke ʻano meaʻai. He ʻokoʻa ka ʻai o kēlā me kēia iʻa. E like me ka laʻana, e nānā kākou i ka waiwai waiwai o 154 grams o ka nati Atlantika hihiu;

• Kalori: 280
• Ka momona: 12.5 grams
• ʻO ka sodium: 86mg
• ʻO nā kalapona: 0g
• Uila: 0g
• Nā kō: 0g
• Pūmua: 39.2 gram

ʻO nā waiwai waiwai o kahi ʻāpana 100 grams o nā iʻa ʻē aʻe penei;

Halibut (maka):  116 calories, 3 grams o ka momona, 0 grams o carbohydrates, 20 grams o ka protein. 

Tuna (ʻeleʻele, hou, maka):  109 calories, emi iho i ka gram o ka momona, 0 grams o carbohydrates, 24 grams o ka protein. 

Cod (Akelanika, maka):  82 calories, 0,7 grams o ka momona, 0 grams o carbohydrates, 18 grams o ka protein. 

Bas moana (ʻAkelanika, maka):  79 calories, 1.4 grams o ka momona, 0 grams o carbohydrates, 15 grams o ka protein.

Pono o ka i'a

• Hāʻawi i nā meaʻai nui

No ka ʻōlelo ʻana i ka pono o ka iʻa ma ke ʻano laulā, maikaʻi kēlā me kēia ʻano iʻa no ke olakino. Hāʻawi ia i ka nui o nā meaʻai i loaʻa ʻole i ka hapa nui o nā kānaka. ka polokina, iodine a loaʻa nā huaora a me nā minela like ʻole.

Akā ʻoi aku ka maikaʻi o kekahi iʻa ma mua o nā iʻa ʻē aʻe. Manaʻo ʻia nā ʻano iʻa ʻaila ʻoi aku ka olakino. No ka mea, ʻoi aku ka kiʻekiʻe o nā iʻa momona (e like me ka salmon, trout, sardines, tuna, a me ka mackerel) i nā meaʻai momona. ʻOi aku ka waiwai o ka omega 3 fatty acids.

No ka hoʻokō ʻana i ka pono o ka omega 3, pono e ʻai i ka iʻa ʻaila ma ka liʻiliʻi hoʻokahi a ʻelua paha i ka pule.

• Pono no ke ola kino

ʻO ka iʻa ka meaʻai maikaʻi loa e ʻai ai no ke olakino puʻuwai. ʻO ka poʻe ʻai iʻa maʻamau, ʻoi aku ka liʻiliʻi o ka hōʻeha puʻuwai. He haʻahaʻa nō hoʻi ka make ʻana o ka maʻi puʻuwai.

Hōʻike nā haʻawina e ʻoi aku ka maikaʻi o ka iʻa momona no ka olakino o ka naʻau no ka mea ʻoi aku ka nui o ka omega 3 fatty acids.

• Kākoʻo i ka ulu a me ka ulu ʻana

Pono ka Omega 3 fatty acids no ka ulu a me ka ulu. he ʻano omega 3 fatty acid ʻakika docosahexaenoic (DHA)He mea nui kēia no ka ulu ʻana o ka lolo a me ka maka. No laila, pono nā makuahine hānai a me nā makuahine hāpai e ʻai i ka nui o ka omega 3 fatty acids. Akā, ʻaʻole pono e ʻai nā makuahine hāpai i kēlā me kēia iʻa. Loaʻa i kekahi mau iʻa ke kiʻekiʻe o ka mercury, kahi e hoʻopilikia ai i ka ulu ʻana o ka lolo.

No laila, pono nā wāhine hāpai e ʻai wale i nā iʻa me ka haʻahaʻa o ka mercury, e like me ka salmon, sardines, a me ka iʻa, ma ka nui o 340 grams i kēlā me kēia pule. ʻAʻole pono e ʻai ʻia nā iʻa maka a me ka iʻa ʻole (me ka sushi). No ka mea, aia nā microorganisms hiki ke hōʻeha i ka pēpē.

• Pale i ka lolo mai ka poino pili makahiki

ʻO kekahi o nā hopena o ka ʻelemakule, ʻo ia ka emi ʻana o ka hana o ka lolo. ʻO ka ʻai ʻana i nā iʻa ʻoi aku ka emi ʻana o ka naʻau pili makahiki.

• Kāohi i ke kaumaha

Kaumahahe maʻi noʻonoʻo koʻikoʻi. ʻOiai ʻaʻole ia e huki nui ʻia e like me ka maʻi puʻuwai, ʻo ia kekahi o nā pilikia olakino nui loa o ka honua.

Ua ʻike nā haʻawina ʻo ka poʻe e ʻai mau ana i ka iʻa, ʻoi aku ka liʻiliʻi o ke kaumaha. ʻO ka iʻa a me ka omega 3 fatty acids bipolar kāna hana He pōmaikaʻi hoʻi i nā maʻi noʻonoʻo ʻē aʻe e like me

• ʻO ke kumu meaʻai maikaʻi loa o ka vitamina D

Ke hana nei kēia huaora koʻikoʻi e like me ka hormone steroid i loko o ke kino a hoʻohana ʻia e ka hapa nui o ka heluna kanaka o ka honua. Ka nele o ka Vitamin D ola. ʻO nā iʻa a me nā huahana iʻa nā kumu meaʻai maikaʻi loa o ka vitamina D. Salemona a ʻo nā iʻa momona e like me ka herring ka nui loa. aila ate cod ʻO kekahi mau ʻaila iʻa, e like me kekahi mau ʻaila iʻa, he kiʻekiʻe loa i ka huaora D.

• Hoʻemi i ka pilikia o ka maʻi autoimmune

nā maʻi autoimmuneEia kekahi, hoʻouka hewa ka ʻōnaehana immune a luku i nā ʻiʻo kino olakino. ʻO kahi laʻana o kēia ka wā e hoʻouka ai ka ʻōnaehana pale i nā cell e hana nei i ka insulin i loko o ka pancreas. ʻano maʻi diabetes type 1kaʻa kaʻa. Ua hōʻike ʻia nā haʻawina he nui i ka ʻai ʻana i ka omega 3 a i ʻole ka aila iʻa e hōʻemi i ka pilikia o ka maʻi diabetes type 1 i nā keiki.

• Kōkua i ka pale ʻana i ka hānō i nā keiki

Ua hōʻike nā haʻawina i ka ʻai mau ʻana i ka iʻa e hōʻemi i ka pilikia o ka hānō i nā keiki ma 24%, akā ʻaʻohe hopena koʻikoʻi i nā pākeke.

• Mālama i ke olakino maka

Macular degeneration ʻO ia ke kumu nui o ka ʻike maka a me ka makapō. Loaʻa ia i ka poʻe ʻelemakule. ʻO ka iʻa a me ka omega 3 fatty acids e pale aku i kēia maʻi.

• Hoʻonui i ka maikaʻi o ka hiamoe

He mea maʻamau ka maʻi moe. Nui nā kumu like ʻole no kēia. Manaʻo kekahi poʻe noiʻi hiki i ka nele o ka vitamina D ke hana i ka insomnia. Ma hoʻokahi haʻawina, ua hoʻomaikaʻi ka poʻe i ʻai i ka salmon ʻekolu manawa i ka pule. ʻO kēia ma muli o ka nui o ka huaora D o ka salmon.

Pono o ka i'a aila

Loaʻa i ka iʻa ʻaila nā pōmaikaʻi e like me ka hoʻohaʻahaʻa ʻana i ka pilikia o ka maʻi puʻuwai, ka hoʻoikaika ʻana i ka noʻonoʻo, ka pale ʻana i ka maʻi kanesa, a me ka hōʻemi ʻana i ka hopena o ka dementia pili i ka waiʻona. Loaʻa ka nui o ka momona i loko o nā ʻiʻo kino a me ka ʻōpū o kēia mau iʻa. Aia nā iʻa ʻaila:

• Trout
• Salemona
• Sardine
• ʻO ka puhi
• Tuna
• Kealohapau
• Tuna

E helu kakou i na pono o ka i'a aila penei;

• Hoʻemi ia i ka mumū.
• He waiwai ia i ka omega 3 polyunsaturated fatty acids, e hōʻemi ana i ka pilikia o ka maʻi puʻuwai, ka maʻi kanesa a me ka ʻāʻī.
• ʻO ka iʻa ʻaila kahi kumu maikaʻi o ka protein.
• Hoʻemi ia i ke kaumaha noʻonoʻo.
• Hoʻomalu ia mai ka hoʻokumu ʻana o ka maʻi rheumatoid.
• Pale i ka maʻi maʻi ʻili.
• ʻO ka ʻai ʻana i ka iʻa iʻa i nā mahina hope o ka hāpai ʻana, kōkua maikaʻi ia i ka hoʻomohala ʻana i ka sensory, cognitive a me ke kaʻa o ke keiki.
• mau i ka wā hāpai. sāmona ʻAʻole hiki ke hōʻike ʻia nā hōʻailona hānō i nā keiki a nā wahine e inu ana i ka waiʻona ma 2.5 mau makahiki.
• Hoʻemi ia i ka nalowale o ka ʻike i ka poʻe ʻelemakule.
• ʻO ka ʻai ʻana i ka iʻa ʻaila e hoʻemi i ka pilikia o ka maʻi maʻi umauma.

ʻO ka pōʻino o ka ʻai ʻana i nā iʻa he nui

ʻO ka iʻa, ʻo ia kekahi o nā meaʻai olakino, loaʻa nā pōmaikaʻi a me nā pōʻino pono e ʻike ʻia. ʻO ka pōʻino nui loa i ka iʻa ʻo ia ka ʻike mercury. Aia kekahi mau ʻano iʻa i nā pae ʻona o ka mercury. ʻO ka loaʻa ʻana i ka mercury ke kumu o nā pilikia olakino.

ʻO ka ʻike nui ʻana i ka mercury e hoʻololi a make i ka ʻōnaehana nūnū waena. Hiki i kēia ke hopena i ka huhū, luhi, hoʻololi i ke ʻano, haʻalulu, ʻeha poʻo, lohe, nalowale naʻau, hallucinations, a me ka make. Hiki iā ia ke hoʻoulu i ke koko kiʻekiʻe i loko o ke kanaka a me nā holoholona ma o ka hoʻopilikia ʻana i ka ʻōnaehana cardiovascular.

ʻAʻole maʻamau ka make ʻana o Mercury he pilikia olakino e kū mai i ka pō. Loaʻa ka manawa no ke kūkulu ʻana i nā pae mercury i loko o ke koko.

Iʻa me ka mercury

ʻO ka hapa nui o nā iʻa he mercury. Ua ʻike ʻia kahi haʻawina ʻo ka hapakolu o nā iʻa i loaʻa i nā pae mercury ʻoi aku ma mua o 0.5 mau ʻāpana o ka miliona, kahi pae i hiki ke hoʻopilikia i ke olakino no ka poʻe e ʻai mau i kēia mau iʻa. Ma keʻano laulā, loaʻa i nā iʻa nui a lōʻihi ka nui o ka mercury. He manō kēia iʻa, iʻa pahi, tuna hou, merlin.

Ana ʻia nā pae mercury i nā iʻa ma nā ʻāpana o ka miliona (ppm). Eia nā pae awelika o nā iʻa like ʻole a me nā meaʻai kai, mai ke kiʻekiʻe a i ka haʻahaʻa.

• ʻO ka iʻa pahi: 0.995 ppm.
• Manō: 0.979 ppm.
• ʻO ke aliʻi mackerel: 0.730 ppm.
• Tuna maka nui: 0.689 ppm.
• Merlin: 0.485 ppm.
• Hiki o ka tuna: 0.128 ppm.
• Cod: 0.111 ppm.
• Lobster ʻAmelika: 0.107 ppm.
• Iʻa keʻokeʻo: 0.089 ppm.
• Herring: 0.084 ppm.
• Salmon: 0.079 ppm.
• Ka iʻa: 0.071 ppm.
• Pāpaʻi: 0.065 ppm.
• Haddock: 0.055 ppm.
• Mackerel: 0.050 ppm.
• Ka iʻa: 0.035 ppm.
• Pollock: 0.031 ppm.
• Ka iʻa iʻa: 0.025 ppm.
• Hee: 0.023 ppm.
• Salmon: 0.022 ppm.
• Anchovy: 0.017 ppm.
• Sardines: 0.013 ppm.
• ʻOi: 0.012 ppm.
• ʻO nā scallops: 0.003 ppm.
• ʻOpae: 0.001 ppm.

ʻAʻole pili ka Mercury i ka iʻa i kēlā me kēia ma ke ʻano like. No laila, pono e makaʻala kekahi poʻe i ka ʻai ʻana i ka iʻa. ʻo kahi laʻana; nā wahine hāpai, nā makuahine hānai a me nā keiki liʻiliʻi…

ʻOi aku ka maʻalahi o nā pēpē a me nā keiki liʻiliʻi i loko o ka ʻōpū i ka ʻawaʻawa mercury. Hiki ke hoʻololi maʻalahi ʻia ka Mercury i ka ʻōpū o ka makuahine hāpai a i ʻole ka makuahine hānai i kāna pēpē.

Pehea e ʻai ai i ka iʻa ma ke ʻano olakino?

Ma keʻano laulā, mai makaʻu ʻoe i ka ʻai ʻana i ka iʻa. He mana ka pono o ka i'a. Manaʻo ʻia e ʻai ka hapa nui o ka poʻe ma ka liʻiliʻi he 2 mau iʻa i kēlā me kēia pule.

Eia naʻe, pono nā wāhine hāpai, nā wāhine hāpai, nā makuahine hānai a me nā kamaliʻi liʻiliʻi me ka nui o ka make ʻana o ka mercury i nā ʻōlelo aʻoaʻo no ka ʻai ʻana i ka iʻa olakino:

• E ʻai i 2-3 ʻai (227-340 grams) o nā ʻano iʻa like ʻole i kēlā me kēia pule.
• E koho i nā iʻa haʻahaʻa i ka mercury, e like me ka salmon, ʻōpae, cod, a me nā sardine.
• Ma mua o ka ʻai ʻana i ka iʻa hou, e nānā inā palekana ka wai i hopu ʻia ai.

Inā ʻoe e hoʻolohe i kēia mau ʻōlelo aʻoaʻo, e hoʻonui ʻoe i nā pono o ka iʻa me ka hōʻemi ʻana i kou pilikia o ka ʻike ʻana i ka mercury.

Pehea e ʻike ai i nā iʻa hou?

He mea nui e koho i nā iʻa hou i ke kūʻai ʻana i ka iʻa. ʻAʻohe mea makemake e ʻai i ka iʻa palau. No laila pehea e ʻike ai i nā iʻa hou?

ʻAʻole kēia he hana e pono ai ka ʻike. Ke ʻike ʻoe i kekahi mau mea nui e pili ana iā ia, e aʻo ʻoe pehea e koho maʻalahi ai i nā iʻa hou. No ka hoʻomaopopo ʻana i nā iʻa hou, pono kākou e ʻike mua i ke ʻano o ka iʻa pala.

• Pono ka i'a e honi i ka iodine a me ka algae. No laila, honi ke kai. Inā hiki iā ʻoe ke honi i ka amonia, ʻaʻole hou ka iʻa.
• Pono nā maka o ka iʻa. He mau maka ʻino ko ka iʻa palau. ʻIke ʻia ʻo ia he ʻuʻuku. 
• He ʻulaʻula a ʻulaʻula paha nā gills o nā iʻa hou. He hōʻailona ke ʻano o ka ʻiʻo ʻeleʻele ke ʻano o ka iʻa.
• Pono ke kala ʻulaʻula o ka iʻa. ʻAʻole pono e hāʻule i loko ke kaomi. E kaomi māmā i ka iʻa me kou manamana lima. Pono e hoʻi ka iʻa i kona ʻano mua. Inā ʻike ʻia kou manamana lima, ʻaʻole ia.
• Pololei ke ʻano o ka iʻa hou. Kū pololei kona huelo ke hāpai ʻoe iā ia mai kona poʻo a paʻa. ʻO ka iʻa maloʻo ʻaʻohe hiʻohiʻona. Ke paʻa ʻoe ma ke poʻo, e kau ana ka ʻāpana huelo i lalo.
• Inā he hou ka iʻa, hāʻule i lalo i ka wai. Piʻi ka iʻa maloʻo i ka ʻili o ka wai.

Nā kūmole: 1, 2