Ua ʻike mākou he pōmaikaʻi nui ka ʻai ʻana i ka iʻa. Manaʻo ʻia e ʻai i ʻelua ʻai i ka pule o ka iʻa momona e hoʻoikaika ai i ke olakino naʻau.
Salemona, me ka tuna a me ka herring, he ʻano iʻa meaʻai nō hoʻi i loaʻa ka protein, omega 3 fatty acids a me nā micronutrients. iʻa makakad. Mackerelhe iʻa wai paʻakai ma mua o 30 mau ʻano ʻano like ʻole, me nā ʻano ʻano kaulana.
Kūʻai ʻia nō hoʻi i loko o ke kēkē me nā mea hou. ʻAi mau i ka ʻiʻoHoʻohaʻahaʻa ia i ke koko a me ka cholesterol, kōkua i ka nāwaliwali, pale i ke kaumaha, hoʻoikaika i nā iwi.
He aha ka waiwai o ka iʻa mackerel?
iʻa mackerel He meaʻai nui ia. Haʻahaʻa i nā calories, protein, omega 3 fatty acids a memicronutrients komo. ʻO ka Vitamin B12, selenium, niakina a kiʻekiʻe i ka phosphorus.
100 grams i moa ʻai meaʻai o ka mackerel penei:
223 mau calorie
20.3 grams o ka protein
15.1 grams o ka momona
16,1 micrograms o ka huaora B12 (269 pākēneka DV)
43,9 micrograms o selenium (63 pākēneka DV)
5.8 milligrams o ka niacin (29 pakeneka DV)
236 milligrams o ka phosphorus (24 pakeneka DV)
82.5 milligrams o ka magnesium (21 pakeneka DV)
0.4 milligrams o riboflavin (21 pakeneka DV)
0.4 milligrams o ka huaora B6 (20 pākēneka DV)
341 milligrams o ka potassium (10 pākēneka DV)
0.1 milligrams o ka thiamine (9 pakeneka DV)
0.8 milligrams o ka waikawa pantothenic (8 pakeneka DV)
Ma waho aʻe o nā meaʻai i helu ʻia ma luna, zinc, keleawe a loaʻa ka huaora A.
He aha nā pono o ka iʻa mackerel?
hoʻohaʻahaʻa i ke koko
Ke kiʻekiʻe loa ke koko, hoʻoikaika ia i ka puʻuwai e paila i ke koko a hoʻonui i ka pilikia o ka maʻi puʻuwai.
MackerelHe mea maikaʻi nō hoʻi ia no ke olakino o ka naʻau e like me ka hiki ke hoʻohaʻahaʻa i ke koko.
hoemi ana i ka cholesterol
Kālā Cholesterol He ʻano momona i loaʻa ma ko mākou kino holoʻokoʻa. ʻOiai pono mākou i ka cholesterol, ʻoi aku ka nui o ia mea i kūkulu ʻia i loko o ke koko, e hōʻemi a paʻakikī ke aʻa.
ʻai ʻiʻoMālama ia i ke olakino puʻuwai ma o ka hoʻohaʻahaʻa ʻana i nā pae cholesterol.
Ua hōʻike ʻia kekahi mau noiʻi hou e pale ana ka omega 3 fatty acid i ke kaumaha.
Wahi a kekahi noiʻi, pili ka omega 3 fatty acid me ke kaumaha nui,bipolar kāna hana a ho'ēmi i nā hōʻailona depressive a hiki i ka 50% i ka poʻe me ke kaumaha o ka wā kamaliʻi.
hooikaika iwi
E like me nā ʻano iʻa ʻaila ʻē aʻe, ʻakaʻakai maikaʻi nō hoʻiVitamin D ʻo ia ke kumu. ʻO ka Vitamin D kahi meaʻai koʻikoʻi nui.
He mea nui ia no ke ola o ka iwi. Kōkua ia i ka metabolism calcium a me ka phosphorus a hāʻawi i nā iwi ikaika.
ʻO ka Omega 3 fatty acid
ʻO ka Omega 3 fatty acids nā momona pono. ʻAʻole hana ke kino iā ia iho, pono e loaʻa mai ka meaʻai. Loaʻa ka Omega 3 fatty acids i ka iʻa ʻaila.
He mau pono koʻikoʻi ko ka Omega 3 fatty acids no ke kino, e like me ka hōʻemi ʻana i ka mumū a me ka pale ʻana i ke olakino naʻau.
ʻO ka maʻiʻo Vitamin B12
ʻO ka Vitamin B12 kekahi o nā meaʻai nui loa no ko mākou olakino. Hiki i kona hemahema ke hoʻoulu i ka anemia a hōʻino i ka ʻōnaehana nerve.
He mea nui ka Vitamin B12 no nā ʻōnaehana pale a me nā nūnū a he hana pū kekahi i ka hana DNA.
iʻa mackerel, Huaola B12He kumu waiwai nui ia no Hāʻawi kahi kīʻaha mackerel moʻa i 12% o ka RDI no B279.
Mackerel He kumu protein piha ia. Pono; Loaʻa ka nui o nā ʻakika amino pono ʻeiwa.
haʻahaʻa haʻahaʻa mercury
ʻOiai he meaʻai maʻamau ka iʻa iʻa a maikaʻi hoʻi no ko mākou kino, ʻo kekahi o kāna mau waiwai maikaʻi ʻole ʻo ia ka hopena o ka pollury mercury.
ʻImi ʻAkelanika ʻO ia kekahi o nā iʻa i loaʻa ka mercury liʻiliʻi loa. ʻiʻo mōʻī e like me nā mea ʻē aʻe ʻano mackerel kiʻekiʻe i ka mercury.
Kōkua i ka hoʻēmi kaumaha
MackerelHe waiwai ia i nā momona maikaʻi a me nā protein e kōkua i ka hoʻemi kaumaha.
Haʻawina,nā meaʻai protein kiʻekiʻehōʻike i ka hāʻawi ʻana i ka satiety a wikiwiki i ka puhi ʻana i ka momona.
Me 20 grams o ka protein, 15 grams o ka momona a me ka ʻole carbohydrates no ka lawelawe ʻana, iʻa makakaHe meaʻai maikaʻi loa ia e hiki ke hāʻawi i ke kaumaha.
He aha nā pōmaikaʻi o ka ʻili o ka mackerel?
Me ka nui o ka omega 3 fatty acids a me ka maʻi selenium iʻa makaka hoʻokō i nā pono mālama ʻili āpau.
Ke hana nei kēia mau mea he antioxidants i loko o ke kino, e hōʻemi ana i ke kaumaha oxidative a me nā hopena o nā radical manuahi.
Hoʻemi i ke ʻano o nā wrinkles a me nā kiko makahiki.
ʻO Psoriasis ve eczema hoʻokuʻu i kekahi mau ʻano inflammatory e like me
He aha nā pōmaikaʻi o ka mackerel no ka lauoho?
Mackerel Loaʻa i ka iʻa nā meaʻai he nui i koʻikoʻi i ka mālama lauoho, e like me ka protein, ka hao, ka zinc a me ka omega 3 fatty acids.
ʻO ka hoʻohana mau ʻana i kēia mau meaʻai e hoʻomaikaʻi i ka ʻālohilohi a me ke ʻano o ka lauoho.
Hoʻoikaika i nā kaula lauoho a kepek Hoʻemi ia i nā hopena o nā pilikia o ke poʻo e like me
He aha nā pōʻino o ka mackerel?
ʻO ka poʻe me ka maʻi ʻaʻa iʻa ʻai ʻiʻopono e pale aku.
MackerelHiki i ka histamine ke hoʻomake i ka histamine ma ke ʻano o ka make ʻana i ka meaʻai, hiki ke hopena i nā hōʻailona e like me ka nausea, ke poʻo, a me ka pehu.
Mackerel ʻOiai pili i nā pono olakino he nui, ʻaʻole pono nā ʻano āpau no ke olakino. He kiʻekiʻe ka mercury ʻo King mackerel a aia ma ka papa inoa o nā iʻa ʻaʻole pono e ʻai ʻia.
Pono nā wāhine hāpai e nānā pono i kā lākou lawe ʻana i ka mercury e hōʻemi i ka pilikia o ka lohi o ka ulu ʻana a me nā hemahema hānau.
