He nui nā meaʻai lapaʻau e paipai i ka iʻa i ka iʻa, a hana maoli me kaʻike. ʻO ka iʻa kahi o nā meaʻai iʻike nui loaʻia: he nui ka protein, phosphorus, Omega 3, a me Omega 6 mau momona momona a me nā pūnaewele pono'ē aʻe. I ka manawa hoʻokahi, he haʻahaʻa loa ka loiloi o ka iʻa. ʻO kēia ma muli o keʻano o kēlāʻano iʻa i kāheaʻia mākou he momona (e like me ka paila, ka lama, ke kepaula) i waena o 14 a 19% momona, e hilinaʻi ana i ka wā. A pehea e pili ana i nāʻano iʻa iʻaʻole (e like me ka lepo, ka momona, ka hānai)? ʻO ka momona i loko o ia mau meaʻaʻoleʻoi aku ma mua o 3%! Eia kekahi,ʻoi aku ka maikaʻi o kaʻaila iʻa ma mua o ka meaʻai, aʻoi aku ka maʻalahi o ka iʻa i ke kino. E hoʻoholo i kahi iʻa he caloric ka nui, aʻo kaʻoi aku paha, hiki iāʻoe ke hoʻohana i ka papa kaloila no ka iʻa a me ka iʻa, mai ka calorie haʻahaʻa i ka caloric ka nui loa.
ʻO ka helu caloric o ka iʻa a me ka iʻa
| Ka inoa o ka iʻa | Ka nui o kcal i 100 g |
|---|---|
| cod | 65 kcal |
| pike popo | 79 kcal |
| pike | 85 kcal |
| ka mokulele | 88 kcal |
| ke kea | 91 kcal |
| hipa kāne | 95 kcal |
| ana | 100 kcal |
| kamana | 102 kcal |
| Carp | 102 kcal |
| kūkā | 105 kcal |
| ka mea nui | 105 kcal |
| perch | 106 kcal |
| tulka | 109 kcal |
| halihel | 112 kcal |
| 'oby | 112 kcal |
| ʻA | 122 kcal |
| tuna | 123 kcal |
| Kāpena | 124 kcal |
| ke kahuna keokeo | 125 kcal |
| ʻO ka herring Baltic | 128 kcal |
| ʻene | 130 kcal |
| ke kuʻi | 145 kcal |
| kahe | 148 kcal |
| ke kahuna keokeo | 152 kcal |
| sardine | 168 kcal |
| salmon | 170 kcal |
| lemona maloʻo | 183 kcal |
| 'ohemehe | 290 kcal |
| ʻO ka inoa o ka iʻa | Ka nui o kcal i 100 g |
|---|---|
| kaʻiʻo o ka maʻi kanesa | 78 kcal |
| kūpili pa | 85 kcal |
| kūkā | 97 kcal |
| lobster | 99 kcal |
| nā kūkeke | 103 kcal |
| ka pāpaʻi | 114 kcal |
| ala | 118 kcal |
Nāʻai iʻa heʻumi
Ma hope o kēia mau iʻa maikaʻi loa, he mea kupanahaʻole ia e komo i ka iʻa i kāuʻai i kēlā lā i kēia lā aʻaʻole hoʻi e hoʻololi i ka iʻa me ka iʻa, i nā meaʻai. Ma hope o nā mea a pau, me ke kōkuaʻana o ka iʻa,ʻaʻole hiki iāʻoe ke hoʻonui i kou kino wale nō i kahi hua piha o nā huaora a me nā minela e loaʻa ana, akā, e hoʻokuʻu loa i ka kaumaha kaumaha! ʻO kaʻai meaʻai ka loloa kalo-nui, me ke kōkua o kahiʻai iʻa heʻumi, no ka laʻana, hiki iāʻoe ke lilo i ke kaumaha ma 5 kg. ʻO ka papahana hoʻonohonoho i hoʻomākaukauʻia no ka lā hoʻokahi a me nā iʻa a me nā huaʻai (ʻo ia hoʻi ka iʻa iʻa). ʻO nā lā a pau'ē aʻe o kāuʻaiʻai eʻai likeʻoe. Hoʻopili i kaʻai iʻa, ponoʻoe e hahai pono i nā'ōlelo hoʻohui no ka hoʻohanaʻana i nā wai i ka lā a pau.
Ka meaʻai no nā iʻa iʻa:
- Ma mua o kaʻaina kakahiaka, inuʻoe i ke aniani wai me kahi'āpana lemon.
- No ka'ōhi kakahiaka, ponoʻoe eʻai i 1 hua manu (i kukeʻia aiʻole i'ōwiliʻia me ka waiūʻole) a me kekahi hapa puaʻa momonaʻole. E inu i ka waiʻeleʻele he 400 mau kaona.
- Ma mua o ka pāʻina kakahiakaʻelua, hikiʻoe ke inu hou i ka wai o ka wai me ka lemon (e hoʻemi i ka manaʻo o ka pōloli), a laila eʻai i 300 g momona momona momona me nā mea kanu hou a iʻokiʻia paha. I ka wa e hana ai i ka iʻa,ʻaʻole hiki iāʻoe ke hoʻohana i ka paʻakai, akā, e hiki ke hoʻomehanaʻia ka mea i hoʻomākaukauʻia me nā mea maloʻo maloʻo a me nā meaʻala (coriander, kumini, chili, basil, onioni, kāleka). No ka meaʻai,ʻai i kekahi hua (koe wale nō ka maiʻa).
- Ma mua o kaʻaina awakea, e inu i 500 ml o ka wai me ka lemon, a laila eʻai 350 g i iʻa iʻa (a iʻole ka iʻa'ē aʻe) a me ka saladi o nā huaʻala liʻiliʻi: nāʻano likeʻole o ke kāpena, ka pepa pele, kāloti, zucchini, kukama,'ōmato. E hoʻopiha i ka hapakena o ka yogurt momona a me ka hāʻawiʻana i nā greens (ka pāhi, ka pahu, basil). Ma hope o kaʻaina awakea,ʻaʻole makemakeʻia e inu no 1.5 mau hola.
- Ponoʻole kaʻaina ahiahi ma mua o 18:00. Ma mua o kaʻaina awakea, ponoʻoe e inu i ke aniani o ka wai me ka lemon, a lailaʻai i nā iʻa pupuhi (300 g) a me nā huaʻai (koe wale nā mea kanu). ʻOiai he koho, hiki iāʻoe ke hoʻomākaukau i ka hulu iʻa me nā huaʻai, a laila e lilo aʻoi aku kaʻokoʻa a me ka maʻalahi o kaʻaiʻana.
- Ma mua o ka moeʻana ua'ōleloʻia e inu i kekahi kelani kūikawā no ka pohō kaumaha, e hoʻomaʻemaʻe ia i ke kino a hoʻoikaika i ka hopena o kaʻai. No ka hanaʻana i ka tii, pono ia e hui pū me ka 100 g o nā lau birch maloʻo, e hoʻouka i 10 g o nā lau strawberry maloʻo, 20 g o ke kumu a elderberry, 10 g o ke kuluhi a me nā pua puaʻa, a 20 g of horsetail (ua hoʻopaʻaʻia kēia mehana i ka hao a iʻole ke kumukūʻai, nā kī kī paʻa). E hoʻomohu i 2 punetēpuni o ka huiʻana no 0.5 liters o ka wai, e hoʻolapalapa no 5 mau minuke, a laila e koi i kekahi 10.