iʻa codHe iʻa me ka ʻiʻo keʻokeʻo a me ka ʻono ʻoluʻolu. Hoʻopiha ʻia me ka protein, nā huaora B, a me nā minela.
Ma ka ʻatikala "waiwai waiwai o ka iʻa cod” a “pono iʻa cod” e like me "iʻa cod” E haʻi iā ʻoe i ka mea e pono ai ʻoe e ʻike e pili ana iā ia.
He aha ka Cod Fish?
iʻa cod He ʻano iʻa i ʻai nui ʻia ma muli o kona ʻiʻo ʻono. "Atlantus", "Pacific" a me "Greenland" nā ʻano cod ua kokoke e komo pū "“Gadus” nui nā ʻano iʻa i loko o ka genus cod Noonoo ia.
iʻa codua manaʻo ʻia he iʻa olakino ma muli o kona ʻano meaʻai, a ʻo kāna ʻaila kahi ʻano ʻaila i ʻimi nui ʻia. Hāʻawi ka ʻaila ate cod i ka nui o ka nui o ka omega 3 fatty acids a kūʻai pinepine ʻia ma ke ʻano hoʻohui.
'iʻa Piʻi maʻamau i ka awelika o 5.5-9 cm a he iʻa paʻakikī. ʻO ke ʻano māmā o ka iʻa a me ka maʻalahi o ka kuke ʻana ua lilo ia i ʻano iʻa kaulana loa o ke kai.
Ka Waiwai o ka I'a Cod
Aia i loko o kēia ʻano iʻa kekahi mau meaʻai nui e pono ai ke kino. ʻIke ʻia nā meaʻai ma lalo o ka ʻAkelanika a me ka Pākīpika codno lakou. Hiki ke ʻokoʻa nā waiwai waiwai ma waena o nā ʻano ʻano like ʻole.
Kiʻekiʻe i ka protein lean
protein iʻa cod He kiʻekiʻe i nā calorie akā haʻahaʻa i nā calorie, nā momona a me nā kalapona.
85 grams i moʻa Cod ʻAkelanika Aia i loko o ka lawelawe ʻana he kanaiwa mau calorie a ma kahi o hoʻokahi gram o ka momona a paʻa i ka ʻumikūmāiwa kalama o ka protein.
He kumu maikaʻi ia o kekahi mau huaora B
He nui nā hana koʻikoʻi o nā huaora B i ke kino, e like me ka metabolizing i nā meaʻai a me ka loaʻa ʻana o ka ikehu mai ka meaʻai.
ʻO ʻAkelanika a me ka Pākīpika iʻa cod He kumu maikaʻi lākou o nā huaora B like ʻole.
85 grams i moʻa cod hapa, makuaHuaola B12 Hāʻawi i 30% o ka Daily Intake (RDI) no Ma waho aʻe o nā hana koʻikoʻi ʻē aʻe, kōkua ka huaora B12 i ke kūkulu ʻana i ke koko ʻulaʻula a me ka DNA.
Eia kekahi, he maikaʻi kēia iʻaHuaola B6 veniakina kumu - pono nā mea ʻelua no nā haneli o nā hopena kemika koʻikoʻi i ke kino.
Loaʻa i ka phosphorus a me ka selenium
Ma waho aʻe o kāna mau huaora, hāʻawi kēia ʻano iʻa i nā mineral koʻikoʻi, me ka phosphorus a me ka selenium.
phosphorushe mea koʻikoʻi o nā iwi a me nā niho. He kuleana hoʻi ia i ka hana kūpono o kekahi mau huaora B.selenium Kōkua ia i ka pale ʻana i ka DNA.
He aha nā pōmaikaʻi o ka iʻa Cod?
Pono i ke olakino naʻau a me ka mālama kaumaha
Hāʻawi ka ʻai iʻa i nā pōmaikaʻi he nui, me ka hoʻemi ʻana i ka pilikia o ka maʻi puʻuwai a me ke kākoʻo o ka lolo.
iʻa cod,sāmona ʻOiai he liʻiliʻi kona mau momona momona omega 3 ma mua o nā iʻa ʻaila ʻē aʻe e like me ka iʻa ʻaila, he ʻano iʻa momona momona a haʻahaʻa i nā calorie.
No laila, cod ʻO ka iʻa lean, e like me ka iʻa, he mea maikaʻi ia no ke olakino o ka naʻau a kōkua pū i ka hoʻemi kaumaha. ʻO ia hoʻi kahi kumu protein kiʻekiʻe e hāʻawi i ka mana ʻai.
Haʻahaʻa mercury maʻiʻo
ʻO kekahi o nā pilikia olakino e pili ana i ka ʻai ʻana i ka iʻa ʻo ko lākou ʻike ʻana i ka mercury. Hiki ke hoʻohaumia ʻia nā kumu wai me ka mercury, he metala kaumaha ʻona e hōʻiliʻili i loko o ka iʻa. ʻO ka Mercury ka pilikia o ke olakino ke ʻai nā kānaka i kēia mau iʻa.
I loko o ke kanaka, i ka wā e hōʻiliʻili ai kēia metala i loko o ke kino, hiki ke hoʻopōʻino i ke keiki e ulu ana, ʻoi aku hoʻi i ka lactating a me ka wahine hāpai, a hiki i ka hopena o ka lolo o ke keiki.
ʻO ka iʻa me ka nui o ka mercury ʻo ka manō, ka iʻa pahi, ka ʻiʻo mōʻī. ʻO nā iʻa e ʻai mau ʻia e like me ka tuna a me ka halibut he mercury pū kekahi.
iʻa codʻOi aku ka haʻahaʻa o ka mercury ma mua o nā iʻa ʻē aʻe.
Kāohi i ka atherosclerosis
iʻa cod Hiki ke kōkua i ka ʻai ʻana i ka pale ʻana i ka atherosclerosis coronary, ka mea ma muli o ka hōʻemi ʻana o nā aʻaʻa ma muli o ke kūkulu ʻana o nā pā ma nā paia o ke aʻa. ʻO nā ʻakika momona i loaʻa i loko o ka iʻa e hana ma ke ʻano he antioxidant ikaika a pale i ke koko.
Hoʻemi i ka pilikia o ka maʻi o Alzheimer
selenium a me kekahi mau antioxidants e like me ka vitamina E, a me ka omega 3s, e hoʻemi i ka pilikia o nā maʻi neurodegenerative, me ka Alzheimer's.
Pono no ke ola kino o ka ili a me ka lauoho
Hiki i ka Selenium a me ka huaora E ke hana i nā mea kupanaha no ka ʻili a kōkua i ka pale ʻana i ka wā ʻelemakule.
iʻa codLoaʻa nā huaora B, he mea nui ia no ka mālama ʻana i ka ʻili a me ka lauoho. ʻO Selenium i loko o ka iʻa e kōkua i ka hoʻonui i ka ulu ʻana o ka lauoho a pale i ka nalowale o ka lauoho ma ka pepehi ʻana i nā radical manuahi.
Hoʻemi i ka mumū
Hiki i nā ʻano meaʻai like ʻole o kēia iʻa ke hoʻomaikaʻi i ke olakino o ka iwi a kōkua i ka mālama ʻana i ka maʻi maʻi, gout, migraine a me irritable bowel syndrome (IBS) Hiki ke kōkua i ka ho'ēmiʻana i ka mumū, me nā hōʻailona.
hoʻomaikaʻi i ke ʻano
Ua hōʻike nā haʻawina e hiki i kēia mau momona momona ke kaulike i nā pae hormonal a hoʻomaikaʻi i ke ʻano, a me ka hoʻomaikaʻi ʻana i ke olakino o ka ʻōnaehana nerve.
Pono i ke ola kino
iʻa codUaʻikeʻia no kona hiki ke hoʻonui a hoʻonui i ka nui o kaʻiʻo a hoʻokomo pinepineʻia i kā lākou mau meaʻai e nā bodybuilders.
ʻO ka iʻa kahi kumu maikaʻi o ka protein e hoʻoikaika i ka ulu a me ka hoʻihoʻi hou ʻana. Loaʻa iā ia nā amino acids, zinc a me selenium, nā mea a pau e kōkua i ke kūkulu ʻana i ka ʻiʻo.
Hoʻoikaika i ka palekana
'iʻa ʻO ka omega 3 fatty acids i loaʻa i loko o nā iʻa wai anuanu, e like me ka iʻa, kōkua i ka hoʻomaikaʻi ʻana i nā pae palekana a hoʻonui i ke kahe koko.
Hoʻonui i nā pae iodine
'O ka ma'i 'a'ai 'o ia ka ma'i 'a'ai e ulu ana i loko o ke koko a me ka lapa'au 'ana me ka chemotherapy a me ka radiation. ʻO nā hopena ʻaoʻao o kēia mau lāʻau lapaʻau, ʻo ia ka nalowale o ka iodine i loko o ke kino, kahi mea e luhi ai. 'iʻa Hiki i nā meaʻai e like me ka iodine ke kūkulu hou i nā pae iodine o ke kino.
Hāʻawi i ka pale mai ka macular degeneration
ʻO ka meaʻai kiʻekiʻe i loko o nā ʻakika momona omega 3, ʻoi aku ka nui o ka iʻa, pale i ka macular degeneration pili i ka wā mua a me ka hope o ka makahiki.
Hoʻemi i ka pilikia o ka pulmonary embolism
Loaʻa ka pulmonary embolism i ka wā e hemo ai ke koko i loko o ka ʻaʻa hohonu mai kona wahi mua a hele i loko o ka ʻōnaehana venous a moe i loko o ka māmā.
Hoʻokahi haʻawina ma ka liʻiliʻi hoʻokahi i ka pule cod Ua ʻike ʻo ia i ka poʻe i ʻai i ka iʻa, e like me ka iʻa, he 30-45% ka haʻahaʻa haʻahaʻa o ka hoʻomohala ʻana i kēia maʻi koʻikoʻi.
Hoʻemi i ka pilikia o ka hānō
iʻa codʻO Selenium, ka mea i loaʻa i loko o ke kedera, loaʻa ka hiʻohiʻona o ka pale ʻana i nā hōʻeha hānō ma ka hana ʻana i nā antioxidants. ʻO kēia mau antioxidants ikaika e kōkua i ka hōʻemi ʻana i ka hana scavenging radical manuahi a, no laila, nā hōʻeha hānō koʻikoʻi.
Ua hōʻike pū ʻia nā haʻawina ʻo nā keiki e ʻai i ka iʻa ʻelua a ʻekolu manawa o ka pule he haʻahaʻa haʻahaʻa loa ka ulu ʻana o ka hānō ma mua o nā keiki ʻai ʻole i ka iʻa.
aila ate cod
ʻO kēia ʻano iʻa pahu iʻa cod, pill iʻa cod hoʻohana ʻia i nā mea hoʻohui meaʻai. ʻO ka mea kaulana loa o kēia mau mea he ʻaila cod ate.
aila ate cod He kumu maikaʻi loa ia o ka huaʻai D a hāʻawi i ka ʻoi aku ka kiʻekiʻe o ka omega 3 fatty acid ma mua o ka iʻa ponoʻī.
Pehea e mālama ai i nā iʻa Cod?
cod houhiki ke noho i loko o kona waihona mua a hiki i ka mākaukau e hoʻohana no ka mea e hoʻolōʻihi ʻia kona ola.
I ka nui o na hihia, cod hou Hiki ke mālama ʻia i loko o ka friji no hoʻokahi lā a ʻelua paha, akā ʻoi aku ka maikaʻi o ka kuke ʻana i ka wā hou.
'iʻaInā makemake ʻoe e mālama, hiki iā ʻoe ke mālama i loko o ka friji hohonu no ʻeono a ʻewalu mau mahina.
He aha nā pōʻino o ka iʻa Cod?
Ma waho aʻe o nā pōmaikaʻi i ʻōlelo ʻia ma luna, aia kekahi mau ʻano maikaʻi ʻole o kēia ʻano iʻa.
ʻOi aku ka haʻahaʻa o ka omega-3 ma mua o ka iʻa ʻaila
He kiʻekiʻe ko kēia ʻano iʻa e like me ka iʻa ʻaila.nā ʻakika momona omega-3 ʻaʻole hāʻawi. ʻO kēia mau ʻakika momona koʻikoʻi ke kuleana no nā pono olakino o ka iʻa.
No laila, cod ʻOi aku ka maikaʻi o ka ʻai mau ʻana i nā iʻa ʻaila ma waho aʻe o nā iʻa wīwī e like me
nā palaka
E like me ka nui o nā iʻa ʻē aʻe, loaʻa i kēia iʻa nā parasites inā ʻai maka. Hiki i nā parasite i loko o ka meaʻai ke hoʻoulu i ka maʻi mai ka meaʻai, ka maʻi ʻeha,abdominal eha a hoʻoulu i nā hōʻailona hōʻoluʻolu e like me ka ʻeha ʻiʻo.
Akā, ʻaʻole like ka manaʻo like me nā iʻa i kuke ʻia a i ʻole nā iʻa hau.
ka lawaia nui ana
ʻAkelanika iʻa cod Ke ʻike nei ʻo ia i ka emi nui o kona heluna ma muli o ka lawaiʻa nui ʻana.
Ke manaʻo ʻia nei ka ʻano ʻAkelanika he ʻano palupalu, ʻo ia hoʻi, e pōʻino paha ia inā ʻaʻole maikaʻi nā kūlana e hoʻoweliweli i kona ola ʻana.
Ma ka hopena;
iʻa codHe iʻa momona a ʻono ia i hoʻopiha ʻia me ka protein lean, nā huaora a me nā minela.
