Maikaʻi iā ʻoe ʻo Sardinas?

Anter

• Nā pono kūpono no kaʻai ʻana i ka sardine
• ʻO nā waikawa momona Omega-3
• Nā wikamina
• Kalipuna
• Nā Minelala
• Pūmua
• Pehea e koho ai i nā sardine
• Pehea e ʻai ai i ka sardine?
• ʻO ka salakeke Helene me nā sardine
• Spaghetti con le sarde alla Palermitana
• Sardine hou i ʻai ʻia
• ʻĀpana casserole
• Kari sardine wikiwiki
• ʻO ka salakeke puna me ka tarragon vinaigrette
• Nā mālama olakino no ka ʻai ʻana i ka sardine
• Nā ʻanuʻu aʻe

No nā kenekulia a puni ʻo Sardine. Ua kapa ʻia kēia mau iʻa liʻiliʻi ma muli o Sardinia, kahi moku ʻo ʻItalia, no ka nui e hiki ke loaʻa ma laila.

ʻOiai hiki ke ʻoliʻoli i ka sardine hou, he mea make wale ia. ʻO kēia ke kumu i ʻike pinepine ʻia ai lākou he kēpau.

Nui nā Sardine ma ka moana Atelanika, Pākīpika, a me ke Kaiwaenahonua. ʻAi lākou i ka plankton wale nō, ʻo ia hoʻi ʻaʻole lākou i loko o nā pae kiʻekiʻe o ka mercury e hana ai nā iʻa ʻē aʻe.

ʻAʻole he iʻa kaulana ʻo Sardine ma ʻAmelika Hui Pū ʻIa. Akā ma hope o kou nānā ʻana i kā lākou pono pono kīnāʻai, hoʻoholo paha ʻoe e hoʻāʻo iā lākou iho.

Nā pono kūpono no kaʻai ʻana i ka sardine

Hoʻopiha ʻia kēia mau iʻa liʻiliʻi me nā mea momona i hiki ke lilo i mea maikaʻi i ka pale ʻana i nā ʻano olakino. ʻIke ʻia kekahi o kēia mau meaola e kōkua i ka pale ʻana i nā maʻi puʻuwai a i ʻole pale aku paha i kekahi maʻi ʻino.

Paipai ʻia ʻo Sardine i kekahi manawa no nā wahine hāpai a me nā mākua makua. Loaʻa iā lākou ka calcium a me nā meaola waiwai ʻē aʻe.

ʻO nā waikawa momona Omega-3

ʻO ka Omega-3 mau momona momona kōkua i ka pale ʻana i nā maʻi puʻuwai ma muli o kā lākou anti-inflammatory waiwai. ʻO Sardine kahi kumu maikaʻi loa o lākou.

ʻO ka Omega-3 mau momona momona e hoʻoliʻiliʻi i ka makaʻu o ke kahe o ke koko a hoʻohaʻahaʻa i ke koko. A kōkua paha lākou i ka pale ʻana i ka poʻe i loaʻa i ka puʻuwai puʻuwai i ka wā i hala.

Nā wikamina

ʻO Sardine kahi kumu maikaʻi loa o ka huaʻai B-12. Kōkua kēia wikamina i kou ʻōnaehana cardiovascular a hāʻawi iā ʻoe i ka ikaika.

Hoʻohui ʻia, loaʻa i loko o kēia mau iʻa kahi olakino olakino olakino D. Me B-12, pono pono ʻo D no ka olakino iwi maikaʻi i kou ola.

Kalipuna

ʻO Sardine kahi kumu maikaʻi loa o ka puna. ʻO ia ka mea i koho maikaʻi iā lākou no ka poʻe lactose intolerant, maʻi i ka waiū, a i ʻole pono ka calcium i kā lākou papaʻai.

Hiki ke kōkua i kēia i ka wā hāpai inā pono ʻoe i kahi ʻano calcium hou aʻe no ke olakino o kāu pēpē.

Nā Minelala

Me ka calcium a me ka nui o nā wikamina, loaʻa i nā sardine kahi helu o nā minelala pono. Pākuʻi ʻia kēia mau mea:

• niacin
• hao
• potasiuma
• makanekiuma
• kiniki
• pākuʻi

Pūmua

He protein nō hoʻi kā Sardine, a he mea nui ia iā ʻoe e kūkulu i nā iwi olakino a me nā mākala. Kōkua pū ka pūmua i ka hana ʻana i nā mea pale e mālama ikaika ai i nā ʻōnaehana pale. Eia kekahi, lawe ia i nā meaola a me ka oxygen i nā ʻāpana āpau o ke kino.

Pehea e koho ai i nā sardine

Inā kūʻai ʻoe i nā sardine i kēnā, ʻoi aku ka maikaʻi e kūʻai i kēlā mau mea i ʻūlū ʻia i ka aila ʻoliva ma mua o ka ʻaila soybean. Hele pū mai lākou i loko o ka wai. He koho maikaʻi kēia mana inā ʻoe e ʻimi nei i nā ala e hōʻemi ai i kāu lawe momona.

ʻO nā mea āu e kūʻai ai, e nānā pono i nā lā palena pau i ka kini ma mua o ke kūʻai ʻana.

Inā kūʻai ʻoe i nā sardine hou, e nānā pono iā lākou ma mua. ʻO nā mea e nānā ai i nā sardine hou:

• ʻaʻala hou
• ʻili ʻōlinolino
• maka ʻālohilohi
• ʻano paʻa

Pehea e ʻai ai i ka sardine?

ʻO ka Sardines kahi meaʻai nui loa. Hiki iā lākou ke hoʻohana i nā salakeke, ma ke ʻano he meaʻai māmā ma nā pahū, a i ʻole he ʻāpana o ka papa nui.

Ma mua o ka hoʻohana ʻana i ka sardine, e hoʻomaʻemaʻe i ka holoi ʻia ʻana o nā kēpau ma lalo o ka wai anuanu. Pono e kulu ʻia ka sardine hou a holoi ʻia.

I ka manawa e hoʻomākaukau ai iā lākou, e hoʻāʻo i kekahi o kēia mau mea ʻono ʻono e hoʻohui i ka sardine i kāu papaʻai.

ʻO ka salakeke Helene me nā sardine

Ke makemake ʻoe e ʻai māmā akā makemake nui i ka protein a me nā meaola ʻē aʻe, maʻalahi kēia e hoʻomākaukau i ka salakeke Helene ka pane. E nānā i ka papa kuhikuhi.

Spaghetti con le sarde alla Palermitana

Hāʻawi kēia meaʻai iā ʻoe i kahi wili hou ma spaghetti. E nānā i ka papa kuhikuhi.

Sardine hou i ʻai ʻia

Ma ke kau pololei ʻana i nā sardina ma ka pā, hiki iā ʻoe ke hana i kahi mea ʻono a me ke olakino maikaʻi. E nānā i ka papa kuhikuhi.

ʻĀpana casserole

Lawe iki kēia casserole ʻono i kahi manawa hoʻomākaukau liʻiliʻi. E nānā i ka papa kuhikuhi.

Kari sardine wikiwiki

Inā makemake ʻoe i ka curry a pōkole i ka manawa, ʻo kēia ka meaʻai kūpono loa nāu. E nānā i ka papa kuhikuhi.

ʻO ka salakeke puna me ka tarragon vinaigrette

ʻOno kēia salakeke nani a piha me ka meaʻai. E nānā i ka papa kuhikuhi.

Nā mālama olakino no ka ʻai ʻana i ka sardine

ʻO ka poʻe i loaʻa i nā pilikia kīwī a i ʻole gout pono e hōʻalo i nā sardine. Loaʻa lākou i kahi mea hana i ka waikawa uric. Hiki i ka buildup acid urric ke kumu i nā pilikia o ka hakuʻala a me ka gout no kēlā mau mea maʻalahi.

ʻO ka sardine kēpau kahi kiʻekiʻe i ka paʻakai. Inā ʻoe e hoʻāʻo e hoʻēmi i kāu lawe paʻakai, e nānā i ka lepili ma mua o ka ʻai ʻana i nā sardine i kēnā.

ʻO ka helu calorie o sardine kekahi mea e makaʻala ai inā ʻoe ke nānā nei i kāu ʻai calorie. Kūleʻa lākou i kahi kiʻekiʻe o nā calories, ʻaʻohe mea o ke ʻano o ka wai a lākou i hiki ai i ka pū.

Nā ʻanuʻu aʻe

ʻOiai he kūlana maikaʻi ʻole kā ka sardine, e noʻonoʻo e hoʻāʻo iā lākou no ka waiwai o ka meaʻai.

Hoʻopiha piha kēia mau iʻa liʻiliʻi i ka maikaʻi. ʻO ka papa inoa o nā pono olakino o sardine he nui, ʻoiai he liʻiliʻi nā downsides.

I ka manawa hou e hana ai ʻoe i kahi meaʻai māmā a i ʻole ke hoʻoholo nei i ka iʻa e ʻai ai no ka ʻaina awakea, he mea maikaʻi paha e hoʻokomo i kekahi mau sardine.