Hiki ke hāʻawi palekana ʻia i ka heʻe i nā huahana papaʻai - he nui nā protein a me ka liʻiliʻi o nā momona me nā waʻā. Maikaʻi loa ka meaʻai kai no nā poʻe ʻimi e ʻimi nei e kūkulu i nā mākala. I loko o ka ʻatikala e kamaʻilio mākou e pili ana i ka hoʻohui a me ka ʻike calorie o ka huahana, a me nā pono olakino o ka heʻe, ka mea a ka poʻe liʻiliʻi e ʻike ai.
Nā ʻano, ka haku mele a me ka ʻike kalori
He mea waiwai ka ʻiʻo heʻe no ka mea o kona waiwai ikehu haʻahaʻa, a me kāna ʻano kemika (ʻoiai ʻaʻole waiwai nui, akā kaulike). ʻO ka ʻikepili calorie o ka iʻa iʻa e pili pono ana i ke ʻano o ka hoʻomākaukau ʻana: ka palaoa ʻana, ka paila ʻana, ka puhi ʻana, ka palai ʻana. No laila, ʻo ka nui o ka calorie o ka heʻe maka no 100 g he 91 kcal, akā kaukaʻi ʻia i ka kuke ʻana, hoʻololi ka helu o nā calorie penei:
- heʻe i paila ʻia - 99.5 kcal;
- ʻoma - 106.5 kcal;
- kēpau - 104.9 kcal;
- palai ʻia i loko o ka pā i loko o ka ʻaila - 175.6 kcal;
- kohu i loko o kāna wai ponoʻī - 174.8 kcal;
- puhipaka - 241.3 kcal;
- ʻo ka heʻe maloʻo ka mea kiʻekiʻe-kalori, i loko o kahi lawelawe 100 g he 285.7 kcal.
ʻAʻole ʻokoʻa a nui ka waiwai o ka meaʻai a me nā ʻano kemika no ke kumu he 80% ka heʻe. ʻO ka lakio o nā polokina, nā momona a me nā waihā, ʻo 18 / 2.1 / 2, kēlā me kēia. Ma muli o ka nui o ka protein i loaʻa i ka heʻe i ke kūlana alakaʻi i waena o nā huahana papaʻai a kūpono no ka papaʻai o nā mea haʻuki a me nā poʻe e pili ana i nā loina o ka papaʻai olakino.
ʻOiai kona kiʻekiʻe wai piha, waiwai ka huahana i nā huaora e like me B4, C a me B3. Loaʻa nā hua liʻiliʻi i ka heʻe i nā huaora A, E a me B12. Ua haʻi ka paʻakikī o kēia mau mea i nā waiwai antioxidant, ma muli o ka lohi o ke kaʻina o ke kino a hoʻonui ʻia ka hoʻonui hou ʻana o ka pūnaewele.
Eia kekahi, loaʻa i ka iʻa iʻa iʻa ke ʻano o nā macro- a me nā microelement, e like me:
- phosphorous;
- sodium;
- potasiuma;
- makanekiuma;
- keleawe;
- hao;
- selenium;
- kiniki;
- manganese
Hoʻohui ʻia ka hui kemika me nā amino acid e pono ai no ke kino o ke kanaka (pono ʻole a hoʻololi ʻole ʻia), he mea nui i ke kaʻina hana o ka nalo ʻana o ke kaumaha a i ʻole i ka hoʻoikaika kino. Mahalo i ka taurine i loko o ka heʻe, ua hoʻemi ʻia ke kiʻekiʻe o ka kolesterol i ke koko.
ʻO kekahi hiʻohiʻona hiʻohiʻona ka ʻike o kahi nui o nā protein holoholona. Wahi a kēia mea hōʻike, ʻaʻole haʻahaʻa ka heʻe i ka pipi a iʻa paha.
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Eia nō naʻe, e ono ai ka ʻiʻo heʻe a mālama i kāna mau waiwai pono i ka wā o ka kuke ʻana, pono ʻoe e ʻike pehea e kuke pono ai. E hoʻolapalapa iā ia i ka wai wela no 3 a 4 mau minuke, akā ʻaʻole hou, inā ʻaʻole e lilo ka huahana i rubbery. Eia kekahi, hiki iā ʻoe ke kuke ma ke ʻano holoʻokoʻa me nā tentacles, akā ma hope o keʻoki ʻana i ke poʻo a hoʻomaʻemaʻe i ka lua mai nā mea i loko.
Ke kuke pono ʻia, e mālama piha ka heʻe i kāna mau waiwai pono.
Nā waiwai pono o ka heʻe
Mālama ʻia nā pōmaikaʻi o ka heʻe i ke kaʻina o ke kuke ʻana, ka palai ʻana i loko o ka pā ʻaila me ka ʻole o ka aila, a i ʻole ka palaʻai ʻana i kā lākou wai ponoʻī. ʻAi ʻia ka heʻe i loko o ka pā mau e hoʻohana ana i ka aila e waiho i kahi palena iki o nā mea momona.
Me ka hoʻohana mau, loaʻa ka hopena i ka iʻa iʻa i ke kino:
- Hana ʻia ka hana o ka ʻōnaehana cardiovascular a me ke kahe o ke koko.
- Hoʻonui ka lahilahi o nā kīʻaha koko, ma muli o ka hopena e hoʻomaikaʻi ai ke kahe o ke koko a hoʻemi hoʻi i ka makaʻu o ke koko.
- Hoʻomaʻalike ka heʻe i paila i nā pae kolesterol.
- ʻO Iodine, i loko o ka huahana, hana ma ke ʻano he prophylactic agents e kūʻē i nā maʻi thyroid, a he mea pono pū kekahi i ka wā o kona mālama ʻia.
- Haʻalele ka wai nui i ke kino a hoʻihoʻi ʻia ka wai paʻakai wai.
- Mahalo i kāna mau waiwai antioxidant, hoʻopau ʻia nā mea ʻino, nā paʻakai weliweli a me nā metala kaumaha mai ke kino.
- Hoʻonohonoho ʻia ka hana o ka digestive tract.
- Hoʻonui ka hana o ke akepaʻa ma muli o nā polyunsaturated acid i komo pū i loko o ka haku mele.
- Hoʻoikaika ka ʻōnaehana pale.
- Piʻi ka pae o ka hemoglobin i ke koko.
- Hoʻoikaika ka kino me ka ʻole o ka nui o ka lawe ʻana o ka kalori.
Hoʻohui ʻia, maikaʻi ka iʻa iʻa no ka poʻe ʻelemākule no ka mea he hopena maikaʻi ia i ke ʻano o ke kino holoʻokoʻa a hoʻomaikaʻi i ka hana o ka lolo.
ʻO ka heʻe kahi huahana i komo koke ʻia e ke kino, ʻo ia hoʻi ka mea e hoʻomomona koke ai i ke kino me ka protein a me nā mea pono. No kēia kumu, paipai ʻia ka iʻa iʻa i loko o ka papaʻai o nā poʻe haʻuki ʻoihana a me nā poʻe āpau e pāʻani pāʻani wale ana a i ʻole e komo i nā hana e koi ai i ka hoʻonui i ka hoʻoikaika kino.
Nānā: nā mea pāʻani (ʻoiai ʻo nā kāne a me nā wahine paha) e komo i ka hoʻomaʻamaʻa ikaika a i ʻole ʻimi e hana ikaika i ka nui o nā mākala hiki ke hoʻohana i ka ʻiʻo heʻe ma kahi o nā umauma moa maʻamau. ʻO ka nui o nā protein i like, akā e ʻemo ke heʻe i nā manawa he nui i ka wikiwiki.
No ka hana piha o ke kino, ua lawa ia e pau ai mai ka 100 a i ka 150 g o ka ʻiʻo heʻe i kēlā me kēia lā, e pani ana i kekahi o nā kīʻaha ʻai me ia. I ka wā o ka hāpai ʻana, ʻae ʻia e ʻai i ka huahana, akā ma lalo wale nō o ke kūlana o ke kūpono kūpono a me ka mālama ʻana i nā kūlana mālama. ʻO 300 g ka huahana i kau ʻia i kēlā me kēia pule.
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Poino i ke olakino a me nā contraindications
Hoʻopilikia ʻia ke olakino ke pili pinepine ʻia ka ʻai ʻana i ka heʻe me kahi kīnā huahana e like me ka hōʻiliʻili ʻana o nā mea ʻino i kaʻiʻo mai ka wai kai: mercury a me arsenic. ʻAʻole loaʻa kēia hemahema i ka heʻe wale nō, akā i nā iʻa kai āpau i ka nui. ʻO ia no kēia kumu ʻaʻole ʻoe e hoʻomāinoino i ka huahana a ʻai mau ia, me ka hoʻohui, pono ʻoe e hoʻomanaʻo i kekahi mau hihia he contra conticated.
ʻO ka heʻe maloʻo ka mea weliweli loa ia no ke olakino, ka mea i loaʻa i kēia manawa ke kaulana ma ke ʻano he meaʻai māmā no nā mea inu ʻona. Aia ka pōʻino i ke kiʻekiʻe o ka paʻakai a me nā ʻono like ʻole, e like me nā kala, nā mea ʻono, nā mea hoʻāʻo ʻono, nā mea mālama a me nā mea ʻē aʻe. ʻO ka loaʻa ʻana o ia mau ʻāpana ʻaʻole wale e hoʻopili wale i nā pono pono āpau o ka heʻe, akā hana ia i mea hōʻino i kekahi meaola. ʻO ka poʻe i pili pono i ka meaʻai kūpono, nā wahine hāpai a me nā mākua nāna e mālama i nā keiki i kahi mea ʻono o ke kai e haʻalele loa i ka heʻe maloʻo mai ka papaʻai.
He mea nui ia e ʻike! ʻAʻole mālama ka nui o ka paʻakai i ka wai i ke kino, akā pili pū kekahi i ke ake.
ʻO nā heʻe (i kēlā me kēia ʻano) cont conticated loa:
- nā kānaka e ʻeha nei i ka hopena maʻi ʻaʻai i ka iʻa iʻa a i ʻole prone i nā maʻi āpau (he heʻe ikaika ka heʻe);
- nā makuahine hānai;
- nā keiki ma lalo o 3 mau makahiki, ʻoiai he kaumaha nui ka heʻe i kahi huahana no ka ʻōpū o kahi keiki, no kēia kumu e koi ʻia e hoʻomaka e hoʻohana i ka huahana ma mua o ka ʻōpio a me nā mea liʻiliʻi;
- i ke alo o ka huikau pancreatitis (li nui o ka pancreas).
E pili ana i ka helu hope loa, hiki iā mākou ke ʻōlelo i ka pāpā ʻana o ka hoʻohana e hoʻopili ʻia me ka loaʻa ʻana o nā mea extractive i ka heʻe, kahi e hoʻonui ai i ka hana o nā hunaola pancreatic, kahi e hoʻonāukiuki ai i ke kaʻina hana o ka mumuna. Hiki iā ʻoe ke hoʻi i ka ʻai ʻana i ka heʻe ma ke kala ʻana a me ka ʻae a kāu kauka.
Mai poina i ka heʻe i kahi meaʻai e palaho. No laila, he mea kūpono ke nānā pono ʻana i ka mālama ʻana i nā iʻa o ke kai, no ka mea, a i ʻole, ʻo ke kino heʻe, me nā tentacles, e lilo i kumuwaiwai, a ukali ʻia e ka lāʻau make.
Pehea e koho ai i ka heʻe kūpono?
E koho i ka heʻe kūpono ʻaʻole e hōʻeha i kou olakino a ʻaʻole i alakaʻi i ka lāʻau make ʻōpū, e hāhai i kēia mau ʻōlelo aʻoaʻo.
- Kūʻai i ka heʻe kūʻā wale. Inā ʻoe e ʻike i nā ʻōuli o ke kū hou ʻana, ʻaʻohe hihia e lawe ia, no ka mea, me ka lilo o nā waiwai kūpono, ua nalowale ka huahana i kāna ʻano ʻono: ua loaʻa iā ia kahi ʻono ʻawaʻawa a me kahi hale hoʻokuʻu.
- Hiki ke lawe wale ʻia nā kupapaʻu i uhi ʻole ʻia ke kiʻi ʻia ka heʻe mai ka aquarium me ʻoe.
Hiki iā ʻoe ke hoʻokaʻawale i ka ʻiʻo heʻe maikaʻi mai ka paʻahau hou ʻia e nā hiʻohiʻona aʻe:
- ʻaʻole pono e pili pū nā kupapaʻu;
- ʻo ke kiʻi ʻoniʻoni e uhi ana i ka heʻe a pink, ʻeleʻele a i ʻole poni - ʻaʻole makaʻu kēia, akā inā ua pālahalaha ke kala i ka ʻiʻo, a laila ʻaʻole pono ʻoe e kūʻai i kahi kupapaʻu pēlā;
- he keʻokeʻo a lahilahi ka ʻiʻo, mālama i kona ʻano a ʻaʻole kolo i nā papa, akā inā loaʻa i ka ʻiʻo heʻe he melemele a ʻulaʻula hue, a laila ua hoʻoheheʻe ʻia a hoʻomaka paha ia e hōʻino.
Eia nō naʻe, e nānā i ka hana a ka mea kūʻai aku: inā hōʻole ʻo ia e hoʻokaʻawale i ka nui o nā kupapaʻu i makemake ʻia mai ka briquette piha, a laila ua hoʻomaʻū hou ʻia ka huahana.
Ke kaupaona ʻana a i ʻole ka loaʻa ʻana o ka nui muscle?
He aha ka hopena o ka ʻai ʻana o ka ʻiʻo heʻe e alakaʻi ai i: i ka pohō kaumaha a i ʻole e loaʻa i ka nui o nā mākala? ʻO ka heʻe kahi huahana kūpono i kūpono no nā kaʻina hana ʻelua. Ma muli o ka nui o ka protein i loko, kūpono ka iʻa iʻa no ka poʻe haʻuki kaumaha ma ke ʻano he kumu o nā amino acid no ke kūkulu ʻana i nā mākala. Eia kekahi, kōkua ka huahana i nā wahine i ka wā o ka hoʻomaloʻo ʻana.
ʻO ka poʻe e makemake e lilo i ka kaupaona pono e ʻike i kaʻiʻo o ka iʻa iʻa ʻaʻole e hoʻomomona wale i ke kino me nā minelala a me nā huaora pono, akā e wikiwiki pū kekahi i ka metabolism.
Ma muli o ka haʻahaʻa o ka nui o ka calorie, manaʻo ʻia ka heʻe i kahi huahana papaʻai e hoʻohana pinepine ʻia i nā papaʻai ma kahi o hoʻokahi meaʻai meaʻai nui. Kaulana ka mea ʻai o ke kai i nā papaʻai radical a i ʻole nā ʻano mea like ʻole e like me ka papaʻai meaʻai maka. ʻO kēia ke kumu ʻoiai ke ukali nei i ka papaʻai koʻikoʻi, ʻeha pinepine ke kino mai ka lawa ʻole o nā wikamina a me nā minelala, a ʻo kahi ʻiʻo heʻe kahi kumu maikaʻi loa o nā mea ʻelua.
No ka papaʻai meaʻai maka, he akua akua ka heʻe, ʻoiai, ʻokoʻa ka nui o nā ʻano iʻa o ke kai, hiki ke ʻai pono ʻia kēia lunamakaʻāinana, me ka ʻole o ka mālama ʻana i ka wela. Ua lawa ka mar marce i ke kai i loko o ka wai citrus a i ʻole ka vīnega (ʻāpala a waina paha), a ma hope e hiki ke ʻai palekana ʻia me ka hōʻeha ʻole i ke olakino.
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Ka hopena
ʻO Squid kahi huahana kai kū hoʻokahi, kahi i loaʻa nā minelala pono, nā wikamina a me nā amino acid e pono ai no ke kino, ʻoiai ka liʻiliʻi o nā contraindications. Hoʻohui ʻia, ʻoluʻolu nā iʻa iʻa me kāna ʻike haʻahaʻa haʻahaʻa a me ka maʻalahi i ke kuke ʻana. Kūpono ka heʻe i ka meaʻai o ka poʻe ʻaleʻale, e kōkua ana i ke kālai ʻana i nā mākala no nā kāne, a no nā wahine - e loaʻa i kahi kino lahilahi ʻO ka mea nui ʻaʻole e hana hoʻomāinoino i ka iʻa a nānā i kona hou i ke kūʻai ʻana.
