ʻOhu iʻa - maikaʻi loa i loko o nā mele me nā hua hua, he mea maikaʻi, akā,ʻaʻole i maʻalahi keʻono a hoʻonā i ka huahana. E hoʻonui i kou kino me kēia waiwai ikaika ma nāʻanoʻelua: ma ka hoʻokomoʻana i ka meaʻai i nā iʻa momona hou aiʻole me ke kōkua o nā huahana lāʻau.
ʻOihana a me ka waiwai o ka iʻa iʻa
ʻO ka māhele nui o kaʻaila iʻa kahi i loaʻa i loko o ke koko, ka tuna, kamoni, kaʻupena, ka'ulala, ka meaʻai, nā sardine, ka meaʻeleʻele a me nāʻano iʻa'ē aʻe. ʻO kekahi iʻa pīpī, e like me nā manō, he waiwai nui hoʻi i ka iʻa iʻa. Eia naʻe, he mea weliweli kaʻaiʻana i kā lākou meaʻai - aia nā meaʻino he nui, e like me nā mea kaumaha, nā mea e hōʻiliʻili mai ma muli o kaʻaiʻana i ka nui o nā iʻa liʻiliʻi.
ʻO ka hinu iʻa ma o kona hoʻohuiʻana, he mele momona o nā waiāpona momona: monounsaturated, hoʻopihaʻia a polyunsaturated (omega 3 a me 6). ʻO nā huaora i ka iʻa iʻa,ʻo ka nui o ka A a me D ka momona.
ʻO ka Vitamin Aʻo ia ke kuleana no ka mālamaʻana i nā hihiʻo, ka hana o nā'ōpū me nā'ōpū hanu, ka hananaʻana o ka enamel niho. ʻO ka nele o ka mau huamaila A alakaʻi i ka hoʻonui i ka hopena o nā hoʻoikaika o ka maʻi, ka overexertion weliweli a me ka paʻakikī o ka lauoho a me nā kui.
Ponoʻo ka Vitamin D no nā hana hana like me ka calcium a me nā ūkuʻi. Mai kēia mau māmā i ka ikaika o nā iwi a me nā niho, a me ka hana o ke kino. Me ka nele o ka hua malo D, hiki i nā keiki ke hoʻolālā i ka pōnalua, ka nervousness a me nā'ūkini. Ma ke ala, he meaʻono - no ka manawa mua i loaʻa mai ka huaʻaina D mai ka iʻa tuna.
ʻO kahi o nā mea nui loa i loko o kaʻaila iʻa he'eleka momona omega-3 ka iʻa e loaʻa i ka wā eʻai ai i ka papaʻaina a me nā algae. ʻO kaʻano nui o kaʻikeʻana o nā'āmona momona omega-3 i ke kino, heʻano nui loa ia, penei:
- lilo i kumu no ke kūkuluʻiaʻana o nā pēlā lolo, mitochondria, me nā pūpū sheli
nā newa a me kekahi mau mea'ē aʻe; - e hoʻonui i nā kaʻina hana a me nā kaʻina hana o ka hoʻoponoponoʻana ma hope o ka trauma;
- e hoʻonui i keʻano o ke koko, e lilo i mea pale i ka thrombosis a me ka maʻi maʻi;
- e pale aku i ke kiʻikuhi a me ka maʻi Alzheimer;
- e komo i ka hiʻona o nā hormones.
Aʻo kēia papa helu o nā pono o ka Omega 3 momona momonaʻaʻole mamao loa. ʻO kekahi waiwai nui o lākou,ʻo ia ka mea hiki iā lākou ke kāpae i ka kaumaha. ʻO ia ke kumu o ka loaʻaʻana o ka maikaʻi o nā kānaka i komo i nā iʻa momona i kaʻai, me ka nui o ke kumu waiwai o ka iʻa iʻa. Hoʻokahi momona o ka momona e hāʻawi i ke kino 9 kcal. Loaʻa nāʻano iʻa momona o ka 10 a 35 grams o ka momona ma ka 100 gram serving, e hāʻawi ana mai 90 a 315 kcal.