Hiki ke maʻalahi i kēia mau kī liʻiliʻi ma nā waihona o ka hale kūʻai iki, hiki ke hoʻohanaʻia no ka palena palemele a i hoʻohanaʻia paha e like me ka meaʻai. Akā, he mea pono keʻai iā lākou, a maikaʻi pahaʻaʻole e lawelawe iā lākou ma ka pākaukau? I mea e hoʻoholo pono ai, ponoʻoe eʻike i nā hopena a me nāʻino e hiki ke lawe mai i nā sardines i kaʻaila.
Ka waiwai o Sardine i kaʻaila
ʻO kēia mau iʻa lawaiʻa kahi nui o ka protein, a, likeʻole me ka mea i loaʻa i kaʻiʻo, hiki ke maʻalahi. ʻO ia ke kumu i manaʻo ai nā wāhine he nui e hiki iā lākou keʻai a ponoʻole. Eia kekahi, ināʻikeʻoe i ka hanaʻana o ka sardines i loko o kaʻaila, e hiki iā lākou ke loaʻa nā huaʻaina PP, A a me E. E like me ka poʻe akamai, hoʻokahi wale nō 100 grams o kēia mau paila i kēlā lā i kēia lā e hāʻawi 15% o ka haʻawina o kēia mau mea, a he nui loa kēia. ʻO ka maikaʻi o ka chromium, ka fluorine, cobalt, iodine, potassium, calcium a me ka hao i loko o kēia iʻa e hāʻawi pono aku iā lākou i kaʻoi aku. ʻO kēiaʻano hui o nā mea a me nā mea i hoʻohālikelikeʻia e pili ana i nā paia o nā kīʻaha koko, e hoʻonui ai i nā mea e ola ai, he hana hoʻonanea ka hana o ka puʻuwai. Eia kekahi,ʻo ka hikiʻana o nā huaʻa A a me E ke kōkua i ka paleʻana i kaʻelemakule o nāʻeke epidermal a kaohiʻana i keʻano o nā maʻi koko (nā maʻi koko).
Ma muli o kēia mauʻikepili, hiki iā mākou ke'ōlelo he sardine ma kaʻaila ka puna o ka huaora a me nā minelala, a no laila, pono pono keʻaiʻia. Akāʻaʻole nā mea a pau i maʻalahi.
Inā loaʻa (3-4 manawa o ka hebedoma) e hoʻohana i kēia mau meaʻai, hiki iāʻoe ke loaʻa koke i kekahi mau paona hou. Ma muli o ka waihona haʻahaʻa haʻahaʻa (220 kcal no 100 g), he nui nā momona (13.9 g). No laila,ʻo ka poʻe e ukali i ko lākou kiʻi,ʻaʻole pono lākou e "laweʻia" e kā lākouʻaiʻana.