ʻO ka iʻa Tilapia: nā pono a me nā pilikia

Anter

• He aha ka Tilapia?
• He kumu maikaʻi loa ia o ka Protein a me nā Nutrients
• Kona Omega-6 i ka Omega-3 lākiō e alakaʻi i ka mumū
• ʻO nā hōʻike o nā hana mahiʻai e pili ana
• Hānai pinepine ʻia ka Tilapia i nā holoholona holoholona
• E Pōʻino ʻia paha ka Tilapia me nā kemika ʻino
• Ke ala palekana loa e ʻai ai i ka Tilapia a me nā koho ʻē aʻe i ʻoi aku ka maikaʻi
• Ka Laina Lalo

He iʻa ʻai makepono ʻole ka Tilapia. ʻO ia ka hā o nā ʻano iʻa o ka iʻa e ʻai mau ʻia ma ʻAmelika Hui Pū ʻIa.

Nui nā poʻe aloha i ka tilapia no ka mea he kumu kūʻai ia a ʻaʻole ʻono loa i ka iʻa.

Eia naʻe, ua hoʻokalakupua nā noiʻi ʻepekema i nā hopohopo e pili ana i ka momona momona o ka tilapia. Ua hāpai ʻia kekahi mau hōʻike e pili ana i nā hana mahi mahi tilapia.

A ʻo kahi hopena, he nui ka poʻe e ʻōlelo nei he pono ʻoe e hōʻalo loa i kēia iʻa a he mea ʻino paha ia i kou olakino.

Nānā kēia ʻatikala i nā hōʻike a loiloi i nā pono a me nā pilikia o ka ʻai tilapia.

He aha ka Tilapia?

ʻO ka inoa ʻo ka tilapia e pili maoli ana i kekahi mau ʻano iʻa iʻa hapa nui o ka ʻohana cichlid.

ʻOiai he ʻōiwi ʻāhiu ka tilapia ʻāhiu, ua hoʻolauna ʻia ka iʻa ma ka honua holoʻokoʻa a ua mahi ʻia i nā ʻāina he 135 (1).

He iʻa kūpono ia no ka mahiʻai no ka mea ʻaʻole ia e noʻonoʻo i ka lehulehu, ulu wikiwiki a ʻai i ka papaʻai mea ʻai nūhou. Unuhi kēia mau ʻano i kahi huahana pipiʻi ke hoʻohālikelike ʻia me nā ʻano iʻa iʻa ʻē aʻe.

ʻO nā pōmaikaʻi a me nā pōʻino o ka tilapia i ka hilinaʻi nui i nā ʻokoʻa o nā hana mahiʻai, i loli ʻia e ka wahi.

ʻO Kina ka mea hana nui loa o ka tilapia. Hana lākou ma kahi o 1.6 miliona mau metric tona i kēlā me kēia makahiki a hāʻawi i ka hapa nui o nā lawe mai tilapia o ʻAmelika Hui Pū ʻIa.

Hōʻuluʻulu Manaʻo: ʻO Tilapia ka inoa no nā ʻano iʻa iʻa hou. ʻOiai ua mahiʻai i ka honua holoʻokoʻa, ʻo Kina ka mea hana nui loa o kēia iʻa.

He kumu maikaʻi loa ia o ka Protein a me nā Nutrients

ʻO Tilapia kahi kumu protein maikaʻi loa. I nā 3.5 auneke (100 gram), hoʻopili iā ia he 26 mau palima o ka protein a he 128 wale nō calories (3).

ʻOi aku ka mahalo i ka nui o nā wikamina a me nā minelala i kēia iʻa. Nui ka waiwai o ka Tilapia i ka niacin, ka wikamina B12, ka phosphorus, ka selenium a me ka potassium.

Loaʻa i kahi lawelawe 3.5-auneke ka mea aʻe (3):

• Kalepona: 128
• Kāpena: 0 gram
• Kumuʻiʻo: 26 gram
• Nā momona: 3 gram
• Niacin: 24% o ka RDI
• ʻO Vitamin B12: 31% o ka RDI
• Phosphorous: 20% o ka RDI
• Selenium: 78% o ka RDI
• Pālima: 20% o ka RDI

ʻO Tilapia kahi kumu protein o ka protein, me 3 mau momona o ka momona wale nō no kēlā me kēia lawelawe.

Eia nō naʻe, hāʻawi ke ʻano momona o kēia iʻa i kona kūlana maikaʻi maikaʻi ʻole. ʻO ka ʻāpana aʻe e kūkākūkā hou ana i ka momona ma ka tilapia.

Hōʻuluʻulu Manaʻo: ʻO Tilapia kahi kumu momona o ka protein i piha i nā wikamina a me nā minelala.

Kona Omega-6 i ka Omega-3 lākiō e alakaʻi i ka mumū

ʻAneʻane manaʻo ʻia ka iʻa kekahi o nā meaʻai olakino loa ma ka honua.

ʻO kekahi o nā kumu nui o kēia ka iʻa e like me salmon, trout, albacore tuna a me sardine i loaʻa ka nui o nā omega-3 fatty acid. I ka ʻoiaʻiʻo, loaʻa nā salemona i hopu ʻia i ka hihi ma kahi o 2,500 mg o omega-3s no 3.5-auneke (100-gram) e lawelawe ana (4).

ʻO nā momona momona Omega-3 nā momona olakino e hoʻohaʻahaʻa iho i ka mumū a me nā triglycerides koko. Ua pili pū ʻia lākou me kahi hoʻemi hoʻemi o ka maʻi puʻuwai (,,).

ʻO ka nūhou maikaʻi ʻole no ka tilapia he 240 mg wale nō o ka omega-3 fatty acid i kēlā me kēia lawelawe - he ʻumi mau manawa ka liʻiliʻi o ka omega-3 ma mua o ka salmon hihiu (3).

Inā ʻaʻole lawa kēlā maikaʻi, aia i ka tilapia nā omega-6 fatty acid ma mua o ka omega-3.

ʻO ka Omega-6 fatty acid he mea hoʻopaʻapaʻa akā ʻike ʻia ma mua o ke olakino olakino ma mua o ka omega-3s. Manaʻo kekahi poʻe hiki i ka omega-6 fatty acid ke lilo i mea weliweli a hoʻonui i ka mumū inā ʻai ʻia i keu ().

ʻO ka lakio i paipai ʻia o omega-6 i ka omega-3 i ka papaʻai he mea kokoke ia 1: 1 i hiki. ʻO ka ʻai ʻana i ka iʻa kiʻekiʻe ma ka omega-3 e like me ka salemona e kōkua maʻalahi iā ʻoe e hālāwai me kēia pahu hopu, ʻoiai ʻaʻole hāʻawi ka tilapia i ke kōkua nui ().

ʻO ka ʻoiaʻiʻo, ʻōlelo akahele kekahi mau loea i ka ʻai ʻana i ka tilapia inā ʻoe e hoʻāʻo e hoʻohaʻahaʻa i kou makaʻi i nā maʻi kūpilikiʻi e like me nā maʻi puʻuwai ().

Hōʻuluʻulu Manaʻo: Loaʻa i loko o ka Tilapia ka omega-3 ʻoi aku ka nui ma mua o nā iʻa ʻē aʻe e like me ka salemona. ʻO kona hiʻohiʻona omega-6 i ka omega-3 ʻoi aku ka kiʻekiʻe ma mua o nā iʻa ʻē aʻe a hāʻawi paha i ka palaho i loko o ke kino.

ʻO nā hōʻike o nā hana mahiʻai e pili ana

Ke hoʻomau nei ka ulu ʻana o ka makemake o nā mea kūʻai no ka tilapia, hāʻawi ka mahiʻai tilapia i kahi ʻano waiwai e hana ai i kahi huahana kumukūʻai no ka mea kūʻai.

Eia nō naʻe, ua hōʻike ʻia kekahi mau hōʻike i loko o nā makahiki he 10 i hala e pili ana i nā kikoʻī e pili ana i nā hana mahi ʻai tilapia, keu hoʻi mai nā mahiʻai ma Kina.

Hānai pinepine ʻia ka Tilapia i nā holoholona holoholona

Ua hōʻike ʻia kahi hōʻike mai ka United States Food and Drug Administration (FDA) he mea maʻamau no nā iʻa i mahi ʻia ma Kina e hānai ʻia i nā feces mai nā holoholona holoholona (11).

ʻOiai hoʻokau kēia hana i nā kumukūʻai hana, makemake nā bacteria Salmonella i loaʻa i loko o nā holoholona neoneo hiki ke hoʻohaumia i ka wai a hoʻonui i ka makaʻu o nā maʻi hānau.

ʻO ka hoʻohana ʻana i nā feces holoholona ma ke ʻano he hānai ʻaʻole pili pono ʻia me kekahi iʻa kikoʻī i loko o ka hōʻike. Eia nō naʻe, ma kahi o 73% o ka tilapia i lawe ʻia mai i ʻAmelika Hui Pū ʻIa e hele mai ana mai Kina, kahi e ʻike pinepine ʻia ai kēia hana (12).

E Pōʻino ʻia paha ka Tilapia me nā kemika ʻino

Ua hōʻike ʻia kekahi ʻatikala i hōʻole ʻia e ka FDA ma kahi o 800 mau hoʻouna o nā iʻa iʻa mai Kina mai 2007–2012, me 187 nā hoʻouna o ka tilapia.

Ua ʻōlelo ʻia ʻaʻole i kū ka iʻa i nā kūlana palekana, no ka mea ua haumia lākou me nā kemikino weliweli paha, e like me "residues drug veterinary and unsafe additives" (11).

Ua hōʻike pū kekahi ʻo Monterey Bay Aquarium's Seafood Watch e hoʻohana ʻia ana kekahi mau kemika i ʻike ʻia e loaʻa i ka maʻi ʻaʻai a me nā hopena ʻona ʻē aʻe i ka mahiʻai tilapia Kina ʻoiai ua pāpā ʻia kekahi o lākou no nā makahiki he 10 (13).

Hōʻuluʻulu Manaʻo: Ua hōʻike nui ʻia kekahi mau hōʻike e pili ana i nā hana ma ka mahiʻai tilapia Kina, e like me ka hoʻohana ʻana i nā feces i meaʻai a me ka hoʻohana ʻana i nā kemika i pāpā ʻia.

Ke ala palekana loa e ʻai ai i ka Tilapia a me nā koho ʻē aʻe i ʻoi aku ka maikaʻi

Ma muli o ke ʻano o nā hana mahiʻai e pili ana i ka tilapia ma Kina, ʻoi aku ka maikaʻi o ka hōʻole ʻana i ka tilapia mai Kina a nānā i ka tilapia mai nā wahi ʻē aʻe o ka honua.

Ke kūʻai aku nei i ka tilapia mahiʻai, ʻo nā kumuwaiwai maikaʻi loa e komo pū me nā iʻa mai ʻAmelika Hui Pū ʻIa, Kanada, Netherlands, ʻEkuador a me Peru (14).

ʻO ka mea maikaʻi, ʻoi aku ka ʻoi aku o ka tilapia i hopu ʻia e nā holoholona hihiu i ka iʻa mahiʻai. Akā paʻakikī ka loaʻa ʻana o ka tilapia ʻāhiu. ʻO ka hapa nui o ka tilapia i loaʻa i nā mea kūʻai aku i mahiʻai.

ʻOkoʻa, ʻoi aku ke olakino a me ka palekana o nā ʻano iʻa ʻē aʻe. ʻO ka iʻa e like me salemona, trout a me herring ʻoi aku ka nui o nā omega-3 fatty acid i kēlā me kēia lawelawe ma mua o ka tilapia.

Hoʻohui ʻia, ʻoi aku ka maʻalahi o kēia mau iʻa e loaʻa i nā holoholona hihiu, kahi e kōkua ai e hōʻalo i kekahi o nā kemika i pāpā ʻia i hoʻohana ʻia i kekahi mahi mahi tilapia.

Hōʻuluʻulu Manaʻo: Inā e ʻai ana i ka tilapia, ʻoi aku ka maikaʻi o ka palena ʻana i kāu ʻai ʻana i nā iʻa i mahi ʻia ma Kina. Eia nō naʻe, ʻoi aku ka kiʻekiʻe o nā iʻa e like me ka salemona a me ka iʻa i ka omega-3 a hōʻoia paha i nā koho olakino hou aʻe.

Ka Laina Lalo

He iʻa pipiʻi ʻole ka Tilapia, ʻai pinepine ʻia i mahi ʻia i mahiʻai ʻia a puni ka honua.

He kumu wīwī ʻo ia o ke protein i kiʻekiʻe pū kekahi i nā wikamina a me nā minelala, e like me selenium, wikamina B12, niacin a me ka potassium.

Eia nō naʻe, nui nā kumu āu e makemake ai e hōʻalo a hōʻemi paha i ka tilapia.

Hoʻohui ʻia, ua hōʻike ʻia e pili ana i ka hoʻohana ʻana i nā feces holoholona e like me ka meaʻai a me ka hoʻomau ʻana o ka hoʻohana ʻana i nā kemika i pāpā ʻia i nā tilapia ma Kina. Ma muli o kēia, inā koho ʻoe e ʻai i ka tilapia, ʻoi aku ka maikaʻi o ka hōʻalo ʻana i nā iʻa mai Kina.

ʻOkoʻa, ke koho ʻana i nā iʻa kiʻekiʻe i loko o ka omega-3 fatty acid e like me ka salona ʻāhiu a i ʻole ke trout paha he koho olakino a ʻoi aku ka maikaʻi o nā iʻa iʻa.