Hiki iaʻu ke hoʻohana i ka ate kō ma ke kolamu kiʻekiʻe?

Wahi a nā kauka, ʻaʻole ka palupalu a me ke kolamu ke hui pū ʻana me ke ola. ʻOiai ke kau nei o ka momona cod i ka nui o ka momona, me ka hoʻohana pono, hiki iā ia ke hoʻohaʻahaʻa i ka kolamu koko.

ʻO ka waiwai o nā kolamu momona kūpono

Hiki paha ke ʻai i ka ate cod me ka cholesterol kiʻekiʻe? Hiki iā ʻoe ke ʻai aʻai i ia huahana i nā waiwai momona i kēlā me kēia lā. ʻAʻole pōpilikia ʻo ke kolamu. Loaʻa kēia pūlea mea paʻakikī koʻikoʻi i kēlā me kēia sela o ke kino o ke kanaka a nāna ke kuleana o nā membranes, ka hana ʻana o kekahi mau enzim a me nā homona wahine, a me ka pale o nā kahe o ke koko mai nā mea kino.

Ua hoʻokaʻawale ka ʻepekema hou nei i nā lako kolamu i ʻelua mau ʻano:

• kiʻekiʻena kiʻekiʻe
• low low.

ʻO ka kolikoli haʻahaʻa haʻahaʻa ʻo ia ka like pū me ka cholesterol kiʻekiʻe-nui, akā nā mea kiʻekiʻe e pono no ke kino, a e hōʻeha nā mea haʻahaʻa ma muli o ka noho ʻana e hoʻopuni ana ma nā paia o nā kīʻaha koko, hoʻemi i ke kahe koko a hoʻoneʻe i ka hana ʻana o ka puʻuwai a me nā ʻāpana o loko. Cod ate cholesterol kahi nui ma ka maʻa. Pēlā ka ʻai ʻana i kahi huahana a nā poʻe aloha i kēlā me kēia lā i hiki ke hoʻomaikaʻi maikaʻi i ke olakino.

Cod ate e hoʻohiolo i ka cholesterol i ke kino

ʻO ka huahana code i loaʻa i kahi momona kolesterol nui loa. Ma 100 g o nā kēpele kaha kēpau, 750 mg o ka cholesterol. Eia naʻe, ʻaʻole ka hoʻonāukiuki o ka cholesterol o kēia huahana, akā e kōkua nui ʻia, no ka mea i loaʻa i loko o ka aʻa iʻa, e kōkua ana e hoʻohaʻahaʻa i ka pae o nā haʻahaʻa haʻahaʻa haʻahaʻa i loko o ke koko.

Ua wehewehe nā ʻepekema ʻepekema i ka kol ka paʻakai kiʻekiʻe, ke komo ʻana i ke kino me ka meaʻai, ke komo ʻana i nā kīʻaha koko a pili pū me ka koloka haʻahaʻa haʻahaʻa, ka mea i waiho ʻia ma nā paia o nā kīʻaha koko i ke ʻano o nā pākī. Hōʻulu ʻia kahi pūpū paʻakikī o cholesterols, kahi i kāpae ʻia e nā keiki a me nā ate mai ke koko a me ke kino holoʻokoʻa. No laila, ka nui o nā kolamu ma ka pōpoki cod wale wale nō ʻaʻole e hoʻonui i ka nui o nā palakika kolesterol i loko o nā moku, akā hoʻomaʻemaʻe kekahi i ke ʻano o ke kaila o kēlā mau palaka i hana ʻia ma mua.

Nā hiʻohiʻona o ka hana a me ke mālama

He mea koʻikoʻi ia no ka lilo ʻana o ka pōpoki canne i ka hoʻomehana ʻana i ka wela a ʻaʻohe i nā mea hoʻohui ʻē aʻe.

Kuhi ʻia ka meaʻai momona kiʻekiʻe kiʻekiʻe ma nā moku lawaiʻa ma ke kai. Hoʻokaʻawale ʻia ke aniani kīkaha i nā kēkē, nā lau bay, ka pepa a hoʻohui ʻia a pāpaʻi ʻia e ke aho kiʻekiʻe. I ka wā o ka hoʻōla ʻana, ua huna ʻia ka huni i ka aila. ʻO kēia aila hinu ka mālama i ka huahana.

ʻAʻole lilo nā huaora a me nā minela i loko o ka ate i ko lākou mau waiwai. ʻO ka nui o ka pōmaikaʻi maikaʻi i loko o ka pōpoki codika ʻaʻole i emi. No ka mea he hopena maikaʻi o ka kolamu a me nā huaora i kahi kanaka i kahi ʻōnaehana aila, hiki ke kapa ʻia ka nui o nā puʻu kēnā i kahi hale mālama waiwai.

Nā huaora kikowaena

Hoʻomaikaʻi ʻo Retinol (Vitamin A) i ka maikaʻi o ka ʻike, hoʻomaikaʻi i ka elasticity kino, hoʻomaikaʻi i ka ulu ʻana o ka lauoho a me nā ikaika kuku. Ma muli o kona mau waiwai antioxidant, ka mea nui o ka hōʻemi ʻana i ka hoʻokumu ʻana i nā hua a me nā mea hoʻokiino maikaʻi ʻole.

Kōkua ʻo Calciferol (Vitamin D) i ke kino i ka hoʻōla ʻana i ka paʻakai, ka calcium a me ka fosfor. Mahalo i kēia huaora, nā ʻokoʻa a me nā iwi ke kūleʻa e ikaika a ikaika hoʻi, ʻoiai me nā loli e pili ana i ka makahiki i ke kino. ʻO ka nele o ka Vitamin D i ka wā ʻōpiopio ke alakaʻi i nā rickets, akā hiki ke hoʻoholo ʻia kēia pilikia me ka hoʻohui ʻana i nā aʻa ipo aʻalopona i ka meaʻai.

Hoʻololi ʻo Tocopherol (huaʻā E) i ka hana ʻana o nā hormones, hoʻēmi i ka hōʻemi o ka maʻi prostate a me nā maʻi Alzheimer, e hoʻomaikaʻi i ka hōʻeha ʻana a hōʻoki i nā hakahaka o nā scars, hoʻomaikaʻi i ke ʻano o ka ʻōnaehana uila, a laila pale ʻia ka hoʻomohala ʻana i ka thrombosis.

Mālama ka Riboflavin (huaola B2) i ka hana o ka ʻōpū a me nā ʻōpū, hōʻemi i ka hōʻemi o ka cataracts, hoʻonui i ka elasticity o nā kīʻaha koko, pale i ka ʻili maloʻo, a hoʻōla i ka hana o nā wahī.

Hoʻomaikaʻi a maikaʻi ʻole

ʻO Cod ate ka hopena hōʻoluʻolu o ke kino:

• kākoʻo i ka ʻike,
• hoʻoikaika i nā iwi, nā niho, nā lauoho,
• hoouluulu ia i ke kuao
• e hoʻoluhi ana i ka ʻōpū paʻa ʻana i ke cell
• hoʻoikaika i ka hana o ka cardiovascular a me ka hoʻopalike,
• pale i nā pilikia luhi.

Pono kēia huahana me kāna mau waiwai pono e pono i nā keiki a me nā ʻōpio no ka ulu piha o nā iwi, nā mea hoʻokūkū no ka hoʻoikaika ʻana i ka iwi a me ka ʻiʻo. I ka ʻai ʻana i nā ate cod ma ka meaʻai kīkē, e loaʻa nā makuahine hānai i ka vitamin D ma ke ʻano he prophylactic no nā rickets i loko o kahi pēpē, a me nā poʻe nāwaliwali ma hope o nā maʻi maʻi e hoʻihoʻi i ka pale aʻai.

He caviar he kumu o nā momona momona, nā huaora, nā micro a me nā mea macro e pono ai no ka hana piha o ke kino, a ʻaʻole i haʻahaʻa i ka hoʻohuihui ʻana i nā mea momona maikaʻi aʻe - ka ʻeleʻele a me ka caviar ʻulaʻula.

No nā wahine, ʻo kēia huahana moana i loko o nā ipu ka mea e pono ai no ka hoʻomaikaʻi ʻana a me ka hōʻeuʻeu i ka hiʻohiʻona (ka lauoho, nā niho, nā kui, ka ʻili o ka maka a me ke kino), e hāpai ana i ka ʻuhane, ke ʻano hana, satiety i ka wā o nā meaʻai.

Hoʻomaopopo nā kauka i nā wahine hānai e hoʻohana ana i ka ate pepeka i ka hoʻomohala a me ka pale ʻana i ka anemia. I ka manawa like, pono e nānā pono ʻia nā ʻōkula i ʻōlelo ʻia i ʻole e hoʻopōʻino i ke keiki i hānau ʻole.

Hoʻokomo ʻia ka ate Cod i ka hana hana kāne a ka kāne, ka mea e pono ai i ka hoʻolālā ʻana i kahi ʻohana. Hoʻohana ka hoʻohana ʻana i kēia huahana i ka mana, e hoʻoponopono i ka psyche a me ka hana noʻonoʻo, e hiki ai iā ʻoe ke kū i ka hana kino, hoʻihoʻi i ka elasticity o nā paia o nā kīʻaha koko.

I ka wā kamaliʻi, no ka ulu maʻamau a me ka hoʻomohala ʻana o ke kino, pono nā mea āpau a me nā minelala e loaʻa ana i ka ate cod.

ʻO ke kiko o ka kaloli kiʻekiʻe loa o ka leʻaleʻa (613 kcal no 100 g) e koi i kāna hoʻohana palena ʻia: nā pākeke a hiki i 35-40 g i kēlā me kēia lā. ʻO ka hoʻokae ʻole ʻana me ka waiā e hōʻeha i ke kino, no ka mea e hoʻoweliweli iā ia e hoʻopōʻino i kāna mau polokalamu.

Hiki i kahi huahana kai olakino ke lilo i pōʻino inā mālama ʻia i loko o kahi aniani ākea hiki - kahi kumu o nā mea huna me ka oxygen. Hiki ke mālama ʻia nā ate Cod i loko o nā aniani no kaʻoi aku o 24 mau hola.

Nā Hoʻohui

ʻAʻole hoʻopau ʻia nā ate Cod me nā ʻano aʻoaʻo:

• nā maʻi kūlohelohe i ka iʻa a me ka kai.
• hoemi ikiia
• ka nui o ke kino o ka waiū D a me ka calcium,
• pilikia hāpau a me ka biliary tract.

Eia nō hoʻi, ke contraindicated ʻo ka huahana i nā pēpē a hiki i ʻekolu mau makahiki a he nui ka poʻe i ka piha.

Pehea e koho ai i ka huahana kūpono

ʻAʻole ola maikaʻi ka ate Cod, akā he huahana momona nō hoʻi. ʻAʻole ia he mea hoʻohālike, he leʻaleʻa a maikaʻi ʻole, a me ka māmā māmā.

Ke kūʻai ʻana i nā meaʻai a pau, pono ʻoe e makaʻala i kēia:

• Mea waiwai: ka ate, ka momona cod maoli, paʻakai, ka lau bay, ka ʻeleʻele. Hiki ke hoʻohui i ka Sugar i ka huahana, akāʻaʻole he aila ʻaila.
• ma ka lepili i palapala ʻia ke "huaʻi" e hōʻike ana iā GOST,
• Kūkākūkā o ka mea hana - pono mai ke kai kai,
• ma ka lalo o ka hiki ke leka "P" a me nā helu "010"
• pau ka lā e hiki ai ke kālai ʻia, ʻaʻohe paʻi,
• nele i nā keu, hoʻopau nā waihona,
• ke kī ʻoe i ka pā uhi, ʻaʻole pono e wili aʻe.
• inā e lulu nei, ʻaʻohe leo ʻole i loko o ka pahu (i ka meaʻai kai paʻa i ke kīʻaha kiʻekiʻe, nā ʻāpana o ka ate ua paʻa mau ʻia, me nā kīwaha ʻole).
• hāʻawi ʻia ka makemake i ka huahana o ka iʻa Atlantik.

Inā, i ka wā e wehe i ka meaʻai ʻai, ua ʻike ʻia ke kohu keokeo keʻokeʻo a hoʻoheheʻe ʻia a huli i ka melemele i ke keʻena ʻana o ka lumi, a laila he momona aʻa aila paha. ʻO ka pākeke keʻokeʻo ma luna o ke ake i loko o kahi pahu i ke ʻano o nā huapalapala ka mea i noʻonoʻo ʻia ke ʻano e like me nā rula maʻemaʻe.

ʻO Cod ate o ka papa kiʻekiʻe loa ke kaupaona nei he 230 g ka awelika o 264 mau rubles., ʻO ke kumukūʻai o ka meaʻai kēkē o ka papa mua o ka pālahalaha like he 103-189 rubles. nā mea i pili i ka maikaʻi o nā iʻa a me ka ʻenehana hana.

ʻO ka hoʻohana ʻana i ka pāʻina kai me ka kolala nui

Loaʻa ka 100 o ka momona o ka code cod i ka 250 mg o ka cholesterol, he pono ka hopena ma ke kino ma muli o ka hikiʻana o nā momona momona o Omega-3 (19.7 g no nā 100 g o ka maikaʻi). Hoʻolaha lākou i ka hana o ke koena o ka lipoproteins kiʻekiʻe a haʻahaʻa haʻahaʻa, i kaohi i ka hōʻemi o nā kolamu nui ma loko o ke koko. No laila, ʻōlelo aku nā kaukaʻa i ka ʻai ʻana i nā ate cod i ka poʻe me ka cholesterol kiʻekiʻe, akā me ka pili pono i nā pilala i kuhikuhi ʻia.

Hoʻopau ʻia kēia huahana i ka loli (ʻaʻole iʻoi aku ma mua o 40 g i kēlā me kēia lā), akā naʻe ʻaʻole no kēlā me kēia lā. Hiki ke kau i ka leʻaleʻa i ka berena, i loko o ka laila ma ke ʻano he mea papa. ʻO ka poʻe me nā kolamu kiʻekiʻe e aʻo ʻia e hoʻopaʻa i ka ate i ka hui pū ʻana me nā huahana like ʻole, no ka laʻana, i ka ʻano o nā salads.

No ka maʻa momona, pono ʻoe i ka 1 kēpau o ka delicacy (230-250 g), 5 mauʻa i kuhi ʻia, 2 mau ʻulala, 1 kōpala (hou), ʻeliʻa a pākī paha. Kālepa ʻāpono, paʻakai a me ka pepa. E hoʻohana i ka aila huila ma ke kapa.

Maʻa nui ka puʻupuʻu ʻo Cod me nā mea kanu exotic - arugula (mea kanu herbaceous o ka ʻohana kāpeti) a me ka chard (beet leaf). Loaʻa pinepine kēia mauʻaila lāʻau i nā hale kūʻai. No ka ʻanuala, pono ʻoe e ʻoki a kāwili i ka 1 kukalī, 1/3 o ke kaila ʻulaʻula nui, 4 mau māmato, he ʻāpana liʻiliʻi o ka arugula, 1 lau o ka chard. E kau i nā pīpī kuʻuna ʻaila maʻa ma luna (1/2 kēkē) a ninini i ka lole homemade, e loaʻa ai ka soy mauʻu (6 mau ʻāpana), ka meli palaoa (3 mau ʻāpana), ka pua nani (1 hola), ka vīne balsamic (1 hola).

Hiki ke hoʻomākaukau ʻia nā kuke Delicatessen me ka avocado, laiki, kāloti a me nā huaʻala, nā nīnūnē, a me ka pīnī a pau a i ʻole nā ​​ʻili puʻu. Hoʻohana ʻia ka puʻupuʻu i loko o nā moʻo ʻai kīkī, no ka hoʻopiha ʻana i nā pancakes, nā ʻaka, ka zucchini.

ʻO Cod ate kahi meaʻono maikaʻi loa, he kauka kūlohelohe. Loaʻa no ia i nā pae kiʻekiʻe a me ka maʻamau. Mālama ka huahana i ke kino e loaʻa i nā mea pono a pau e hāʻawi ai i ke olakino, ka nani a me ka nui.

Minuke i loko o ka huahana huahana

Hiki ke kapa ʻia i waho o ka pāʻina kūmole hale kūʻai hale kūʻai, ʻaʻole wale nā ​​huaora, akā ʻo nā minerala. Loaʻa ka waiwai nui i loko o kahi pākēneka kiʻekiʻe.

Hāʻawi ka luaʻai i ka ikaika i nā iwi a me nā niho, hoʻoikaika i ka wahī, hoʻonui i ka hana hana. Hoʻohui hou i ka phosphorus, ʻo ka huahana kaʻaila hoʻoilina i loaʻa ka calcium, magnesium, iodine, zinc, hao a me ka nui o ka pono o nā hoʻohui mea kō.

Loaʻa nā pono o ka ate o ka iʻa ʻākau

Ka waiwai ka nui o nā mea i nā 'elepei, nā mea momona o nā momona, nā waikawa amino pono, PUFA. Hoʻonui hou i ka 100 o ka huahana o nā huahana i ka lā i loko o ka retinol, kalepa, keleawe, cobalt.

ʻO ka hoʻohana mau ʻana o ka ate cod no ka mea pono i nā keiki, nā ʻōpio, nā mālani hoʻomaʻamaʻa ikaika. Hoʻokomo ʻia ka huaora D nona i loko o ka hana a ka ʻoihana endocrine, a laila e kōkua pono i ka hoʻoulu ʻana i ka calcium, phosphorus, ka mea e hoʻoikaika i ka iwi a me ka ʻili.

ʻOiai ka manaʻo nui o ka nui o ka vitamina D (ʻo ka 100 g o ka momona i loaʻa ka hapa heʻumi o ka pākeke i kēlā me kēia lā! ka ulu ʻana o ke kino i ka wā o ka ulu ulu ʻana. ʻO ka hemahema o ka retinol e pili ana i ke ʻano o ka ʻili a me ka lauoho.

ʻO ka mono- a me nā momona momona o ka polyunsaturated o ka ate cod, e hoʻopili i ka hana o nā lipoproteins density kiʻekiʻe - cholesterol maikaʻi. Ke lawe nei lākou i nā palupalu haʻahaʻa haʻahaʻa mai ke koko i ka puʻuwai, pale i ka hoʻokumu ʻana o nā pā pli atherosclerotic.

Ehia ka nui o ka cholesterol ma loko o ka ate ate

100 mg ka nui o ka ate i ka 250 mg o ka cholesterol, aʻo ka hoʻokomo o kēlā me kēia lā i kēia lā ʻaʻole pono e oi aku i ka 200-300 mg.

Eia naʻe, ʻaʻole e pale i ka ʻai kolamu kiʻekiʻe ma ka pōkole aʻa ka mea momona i ka hoʻohana pono no nā kīʻaha koko o ka naʻau. Me ka hoʻohanaʻana i ka momona, ka huina unsaturated i loaʻa ka hopena maikaʻi ma ka kaulike o nā lipoproteins, e hōʻeuʻeu ana i ka hoʻokumu ʻana o ka sterol "pono".

Hoʻokahi ka lawelawe ʻana (20-40 g) i nā momona holoholona e kōkua i ka hoʻopiʻi ʻana i ka hapa ʻole o nā lipids i loko o kaʻai paʻa paʻa ʻana, no ka mea, ʻaʻole i pau ka hoʻopilikia ʻana i ka kolamu ma mua o ka momona. ʻO 80% wale nō o kēia mea momona momona momona e luhi ana i ka ate, pono e hāʻawi ʻia ke koena i ka meaʻai. ʻO ka Vegetarian, lipid-lowing dietets, "therapeutic" hū ʻia e hiki ke hala me ka hana ʻana o ka hormonal, ke kāwili ʻana, ka hoʻoluhi kaumaha, ka hiki ʻole ke hana naʻau lōʻihi, a me ke kūlana kaumaha.

Eia kekahi, me ka hemahema o ka kolamu, eʻimi ana ke kino e uku no ia mea ma ka hoʻonui ʻana i ka synthesis o nā momona endogenous, i.e. ʻaʻole hiki ke hoʻemi ʻia o ke nānā ʻana o nā lipoproteins palupalu liʻiliʻi ma hope o kahi papa o ka ʻai kūʻī, akā ulu.

Nā hōʻailona, ​​contraindications

Hoʻomaopopo pinepine ʻia ka hoʻohana ʻana i nā ate cod no ka:

• keiki, ʻōpio
• Paulo
• hānai makuahine
• hoʻōla mai nā maʻi maʻi maʻi,
• nā mea e hahai ana i nā meaʻai lipid-lowering,
• nā mea maʻi me ka hypovitaminosis A, i ʻole ka mālamina o ka Ca, P, ka nele o ka hana ʻana o nā estrogens, androgens, maikaʻi ʻole o ka ʻili, ka membrane mucous,
• limahana limahana.

Me ka mālama aka, pono e hoʻopau ʻia ka huahana e nā poʻe e loaʻa ana i ka hypotension, nā maʻi o ke ake ʻana o ke aʻalā, nā pūpū, nā ʻōpū o ke kaʻa, a me ka hypothyroidism hoʻi. ʻO nā wahine hāpai, ʻaʻole ma ka trimester mua, pono e nīnau mua i ke kauka.

Mai hoʻohana i ka huahana no ka dysfunction tiko o ka thyroid, ka hypervitaminosis D, ka nui o ka calcium a i ʻole kahi alia.

Hala me ka arugula, ate ate

ʻOkiʻoki i ka ʻōmato i loko o ka ʻāpana, kāʻei ʻoki i ke kolu o ka ʻala ʻulaʻula liʻiliʻi. 4 māhala ʻōpiopio i hoʻokaʻawale ʻia i nā ʻāpana. Hoʻopili i ke koʻokoʻo o kahi pūʻulu liʻiliʻi o ka arugula, hui pū me kahi ʻāpana o ka chard (hiki iā ʻoe ke hoʻololi i nā lau lettu, pono i haehae ʻia e ka lima). E kāwili i nā mea kanu, nā greens i ka pā, hoʻohuihui māmā. Top me ka hapalua o kahi kēpē o nā code cod, ʻokiʻoki i loko o nā ʻāpana liʻiliʻi.

E ninini i ka salala me ka nui o ka lole, e hui pū ʻia i ka soy, ka waiū wai, mustard me nā ʻala a me ka balsamic coma 6: 3: 1: 1 (1 ʻĀpono like me 1 tsp.). Hoʻolālā ʻia ka nui o nā mea kanu no nā lawelawe 3-4.

Bruschetta me Mousse

Peel 1 avocado mai ka ʻili a me nā hua ʻai, ʻoki ʻia, kaulaʻi i loko o kahi kīʻaha palaka. E kāpīpī i ka 1-2 tbsp. la l kuʻi wai lemon, hoʻohui i kahi g o ke kao moa i ka momona haʻahaʻa. E hoʻomohala i nā mea ʻala, ka paʻakai e hoʻāʻo, kele hou, kākā i ka mousse.

Hoʻokiʻoki i 5 mau kīpaha lau no ka bruschetta mai nā ʻāpana o ka berena rye, e kālai iā lākou i ka aila ʻaila. Nā paʻakai o ka palaoa me ka mousse, kau i ka papa o 1 tbsp. la l pūpū ate. Ma mua o ka lawelawe ʻana, e hoʻonani i ka bruschettas me nā ʻāpana liʻiliʻi o nā tōmato, nā kōpala o nā mea kanu.

Sandwich kāwili me ka bean curd

Kāwili ʻia me kahi blender 200 g o kaʻaila kīʻaha paʻapū canned (ka hapa o 10 mau lāʻau sande) a me ka soy a i ʻole ka mea ʻai kāwili (tofu). Keʻole o ka bea curd, hiki iā ʻoe ke hoʻohana i ka waiū, akā ʻaʻole momona.E hoʻohui iā lākou i kahi pīpī liʻiliʻi liʻiliʻi o ka dill. E kāwili i ka papahiki me ka hoʻohui ʻana i ka 1 tsp. rendah-momona cream a ʻona a hiki i ka momona i ka ono. E lawelawe me ka palaoa a ʻōwili ai, hoʻolalilililo me kahi pōpoki o ka paprika, ʻono ʻia ʻala maikaʻi ʻala.

Nā mea i hoʻomākaukau ʻia e nā mea kākau o ka papahana
mamuli o ka palia hoʻoponopono o ke kahua.

ʻO Cod Liver Sandwiches

ʻO ka mea maʻalahi loa e hiki iā ʻoe ke hana mai ka lepaʻa kō, nā mea lole lāʻau. E kau i kahi mea liʻiliʻi o nā huahana iʻa ma luna o ka berena, pono ke ʻū ʻia i loko o ka hue homogeneous ma mua o ka kuke ʻana. No ka mea he nui loa ka huahana i nā kalori (615 kcal no 100 pākēmē o ka huahana), pono ka nui o ka ate. Nui ka nui o nā kolamu ma ka papa ʻaina kēkē kāpili. ʻO ka mahele i ʻōlelo ʻia e nā kauka no ka hoʻokomo ʻana i kēlā me kēia lā he 40 g i kēlā me kēia lā.

Inā makemake ʻoe e hana i ke ʻano kupapau a maikaʻi loa, a laila e kālai ʻia i ka keʻokeʻo keʻokeʻo i loko o ka pā i loko o ka lauʻaila a hiki i ke ʻano gula. Ma ka papa ʻaina, kau i ka ate cod cod. E hoʻohui ka aila aila i ka pūhui kolamu maikaʻi a hoʻonui i kahi ʻanuʻu i ʻoi aku ka maikaʻi o ke olakino.

Hoʻohui kūlohelohe

ʻO ka ate Cod kahi waiwai momona kiʻekiʻe a loaʻa kahi ʻano o nā mea nui no ke kino:

• Mālama D. Hoʻonui i ka hana o ka lolo, hana i ka hana o ka ʻōnaehana endocrine, e hāpai i ka hana ʻana a me ka hoʻoikaika ʻana i nā iwi iwi.
• ʻO ka Huaʻala E. He hopena maikaʻi kēia i ka moku o nā moku koko, e hoʻonui ana i ko lākou elasticity, e hoʻoulu i nā kaʻina regenerative i nā kolo.
• ʻO nā huaora o nā pūʻulu B. Hoʻonui i ka ʻōnaehana pale, hoʻonui i ka leo, hoʻomaikaʻi i ka hana o nā mea kūwaho o ka ʻike, hoʻoikaika i nā kaʻina metabola.
• Mālama ʻO ka Vitamin A. i ka hoʻolālāʻana o ke kanesa, he hopena maikaʻi i ka hana o ka hana a ka iwi.
• ʻO ka Huaʻala C. He hopena hoʻoikaika ikaika, e hoʻonui ai i ka ikaika o ka pale.
• Nā Mikro a me nā leka uila. Hoʻonui lākou i ka hana o nā ʻōnaehana āpau a me nā hui, hoʻolauna i ka hoʻopauʻana o nā toxins, nā toxins, hoʻoulu hou i nā hana regenerative a me ka metabolic.

Wahi a nā hopena o ka ʻepekema ʻepekema, ua loaʻa ka momona o ka pūpū i nā mea antioxidant. ʻO ke kaanoa mau ʻana o kēia huahana ma ka nui o nā minamina i nā manawa e hōʻemi ai i ka maʻi o ka maʻi kanesa.

Kākoʻo a me ka kolamu

Weʻa ʻia ka ʻiʻo Cod me kahi haʻahaʻa haʻahaʻa. Hiki iā ʻoe ke hoʻohana iā ia no kēlā poʻe pili i kahi meaʻai paʻa. ʻO ka mālama ʻai, aia ma laila kahi o nā mea momona a pau. ʻO ka hoʻohana pinepine ʻana o ia huahana e hōʻeha paha i ke kino. Ehia ka nui o ka kolamu ma ka ate cod? E like me ka hapanui o ka poho, ʻo ka nui o ka waihona o ka waihona o ka 250 mg no 100 grama, kahi e kūlike me ka pata maoli. ʻO kēia kahi ma kahi o 80% o ka hana o kēlā me kēia lā, kahi e hele ai mai ka meaʻai.

ʻOiai ke kiʻekiʻe o ka kolamu nui a nā kōkuhi aʻai, hiki i nā mea āpau ke ʻai i ka leʻaleʻa, akā pono e hana iki me ka liʻiliʻi. Pono e hoʻomanaʻo ʻia ka lawe ʻia ʻana o ka 80% o ka cholesterol e ke kino. ʻOi ka nui o ka kolamu e hele mai me ka meaʻai, ʻoi ka hapa o kona nui i hoʻokumu i ke koko. Eia kekahi, ʻo ka lawe ʻana i ka maikaʻiʻai ʻaʻole iʻoi aku ma mua o ʻelua mau manawa i ka pule he hopena maikaʻi i ka metabolism momona, hoʻomaikaʻi i ke kūlana o nā kīʻaha koko.

ʻO ka pane i ka nīnau inā he hiki ke hoʻokaʻawale i nā ate ma ka cholesterol kiʻekiʻe. Akā ma mua o ka hoʻolana ʻana i ka huahana i ka meaʻai maʻamau, ʻoi aku iā ʻoe e familiarize iā ʻoe me ka contraindications a me nā palena.

ʻLelo Hou a me nā ʻki

E like me ka mea i ʻōlelo ʻia ma luna, ʻaʻole nā ​​kumumanaʻo nā polikika a me ke koko. ʻO kahi ala kūpono i ka hoʻohana ʻana o kēia huahana e loaʻa kahi hopena pono ma ka kūlana o ke ʻano vascular a me ka puʻuwai. Akā he mea nui e hoʻomanaʻo e hiki ke loaʻa nā pōmaikaʻi me ke koho kūpono a me ka hoʻomākaukau ʻana o ka ate.

No ka hōʻemi i ka kolamu koko a hoʻomaikaʻi i ke kūlana o nā ʻōnaehana vascular a me ka puʻuwai, pono ia e koho i ke kōpaʻa cod pono kūpono, i manaʻo ʻia no ka hoʻomaikaʻi ʻana. No ka mea ʻo kēia huahana e pili ana i ka hui o ka make, ua kūʻai ʻia aku ia ma ke ʻano o nā meaʻai a pau.

I mea e koho ai i kahi mea pono, pono ʻoe e hoʻolohe i nā ʻākana:

• ʻO ka mea mua, pono e noʻonoʻo e pili ana i ka lā lohi, a me ke ʻano o ke kīʻaha - inā ua ʻolo nui, ʻeleʻele ʻia a uhi ʻia paha me ka palaho, ʻaʻole hiki iā ʻoe ke kūʻai.
• Ma ka pepa e pono ai kahi palapala e like me ka mea i mālama ʻia ma ke kai. I kēia hihia, nā kūmole, ʻaʻole hoʻohoka, e hoʻohana ʻia nā kumuwaiwai no ka hana ʻana.
• Pono nā huahana i loaʻa nā mea kūlohelohe wale nō. Hoʻopili i nā momona cod, ke kiko o ka aila ʻoliva, paʻakai, ka ʻōpala, nā lau bay e ʻae ʻia.

He mea nui e hoʻomanaʻo e pono ʻoe e mālama i ka ipu i loko o ka friji, i ka puka hamama hiki ke lilo hou aku ma mua o nā lā ʻekolu. Inā makemake ʻia ka mālama lōʻihi, pono e hoʻololi i kahi huahana ma kahi pahu aniani.

No ka ʻai

Nui nā koho no nā kīʻaha, ke komo ʻana o nā pomo cod i kahi e hoʻomaikaʻi ai i ka ʻono a hoʻoilo iā ia. E hele maikaʻi ana ka mea leʻaleʻa me nā koho snack e loaʻa mai nei: nā kīwī paʻakikī, nā greens a me nā lau ʻai hou, keʻokeʻo a me ka berena rye, nā ʻano like ʻole.

Aia kahi ʻōkole maikaʻi me kēia:

• Nā mea e pono ai: ʻo ke kōkōnū pākaha nui, kahi hapakolu o kahi ʻula nui ʻulaʻula, kahi ʻāpana liʻiliʻi o ka arugula a ʻekolu mau kāmato.
• E lulu i nā mea hoʻohui, hoʻohui i ka hapalua o ke kēpau o nā palapalā o ke kō, hoʻopili.
• No ka hoʻāʻo ʻana, ʻōlelo ʻia e hoʻohana i kahi ʻano kūʻokoʻa i loko o ka ʻano me ʻeono mau māhele o ka soy, ʻekolu meli a me kahi pua ʻala.
• Hiki iāʻoe ke hoʻohui i nā avocados, nā ʻōpala, a me nā mea kanu hou i kēia pā.

ʻAʻole hiki ke noʻonoʻo ʻia nā ʻalā a me nā meaʻai, kahi e pili ana i ka ate kōpine, i kēlā me kēia lā. Manaʻo ʻia e hoʻohana i nā maikaʻi like ʻole ma mua o hoʻokahi a ʻelua paha i ka pule.

Nā iʻa me ke kolamu kiʻekiʻe

Hoʻomaopopo ʻia nā poʻe me ka nui o ke kolamu koko nui e koho pono i nā meaʻai no kā lākou papaʻai i kēlā me kēia lā. He mea kūpono e hoʻokomo i nā kīʻaha papa helu, ʻo ka hui pū kekahi o nā ʻano iʻa like ʻole. Akā he mea pono e hoʻolohe i nā ʻōlelo i ʻōlelo ʻia aʻe:

• Pono ka loko iʻa ma ke kai, ʻoiai no ka mea i loko o kēia huahana ua nui nā mea he nui o nā ʻāpana o ke ala.
• Pono ʻoe e koho i kēia mau ʻano aʻe: trout, salmon, sardine, tuna, mackerel.
• Mai ʻai i ka paʻakai, ka uahi a iʻa ʻia paha. Kahi like loa ia mau huahana a me nā mea kanu a i waiho ʻia me nā carcinogens.
• Hoʻokomo ʻia ka ʻai ʻana, ka mokuahi a ʻoki ʻia i loko o kona wai ponoʻī. Hiki iā ʻoe ke koho i nā kīʻaha, ka mea hoʻohui pū na mea e hoʻohui pū ai i nā lau ʻai ʻaole.
• He mea nui ia e kūʻai wale i nā iʻa hou a kiʻekiʻe.

ʻO nā ʻano ma luna aʻe e loaʻa nā momona momona i ka mana, ka mea e hoʻoneʻe i nā pōpoki atherosclerotic, hoʻoikaika i nā pā vascular a hoʻomaikaʻi i ka hana o ka puʻuwai puʻuwai. I mea e loaʻa ai ka hopena maikaʻi, pono ʻoe e ʻai i ka iʻa ma ka liʻiliʻi a hoʻokahi i ka pule.

ʻO ka hoʻohana pinepine ʻana o ka ate cod a me nā ʻano like ʻole i ka ʻai e kōkua i ka hoʻoikaika ʻana i nā kahe koko, ka puʻuwai naʻau, a me ka saturate i ke kino me nā mea nui a me nā minerala. He mea nui hoʻi e hoʻomanaʻo e haʻi ʻia i ke kauka e koho i nā huahana pono ae hana i kahi papa kuhikuhi e pili ana i ke kāʻei o ke kua o nā maʻi i pili i ka hoʻokumu ʻana o nā plet atherosclerotic. ʻO ka kūʻokoʻa i kēia hihia he kūpono ʻole.

Nā Kumana Cod Liver Consommé

Kohuʻo i ka 1 lita o ka wai:

• uanu - 2 mau huaʻaina nui waena,
• kāloti - 1 pc. ʻōpū nui
• aniani - 1 ke poʻo nui.

Ma hope o ke kuke ʻana i ka mea kanu, pono e hoʻomoʻi ʻia. I mea e ʻāʻī ai ka moʻo i kāwili ʻia i kā nā kāʻei lapuwale, nā paʻila i kālai ʻia me nā mea kāwili a i ʻole kāwili. A laila ma kahi kīʻaha kokoke ʻoe e pono e hoʻohui i ka hapalua o ka paʻapa o nā huahana i hoʻopaʻa ʻia. I kēia hana, ʻike ʻia ia e hoʻohui i nā mea ʻala ʻono i ka ʻono. Kūpono maikaʻi loa kēlā mau wai momona no nā keiki nāna i kau ʻia e ke kauka ke inu i ka aila ʻapala. ʻO ka lawelawe ʻana i ka waiū ua lawa ka loaʻa ʻana o ka wai maʻamau i kēlā me kēia lā no nā aʻa o iʻa a me nā mea ʻē aʻe i pono no ke olakino.

ʻO kahi Cod Liver Salad Resipe

No ka ʻaala āu e pono ai:

• 4 ʻoki paʻapū ʻōpala,
• 1 kaeliki,
• 6 mau loko paʻani,
• 1 ka puʻu kele pā.

Hoʻopili maikaʻi i nā mea kanu a me nā hua a hoʻohui pū me ke kōpona aʻa ʻia i wāwahi ʻia i kahi pā homogeneous. ʻAʻole pono e hoʻohui ʻia ka aila i kēlā ʻano kuke. Inā makemake ʻia, hiki iā ʻoe ke kahuli i ka ʻuala me ka laiki i heihei. Pono ka ʻai i ka 1 kīʻaha. E hoʻolapalapa i ka laiki a kuke ʻia a hoʻohui ʻia i ka pākala.

Hōʻike ʻia no ka hoʻohaʻahaʻa ʻana i ke kō koko

Inā he aloha koko koko nui ka ʻai o ia ʻano maka, a laila e hoʻohui ʻia i loko o nā loko i loko o nā ʻuala ʻole, akā kāʻai ʻia i ka umu. E kōkua nā nī ʻīlapa i lalo i ke kahe koko.

Aia ka nui o ka cholesterol i loko o ke ake o ke kīpē, akā he mea maikaʻi loa ia no ke olakino. Inā ʻoe e hoʻohana i kēlā me kēia lā a me ke kō a me ke kolamu nui, e hoʻomoe ʻia ke kino me nā minamina a me nā minela, a e emi ka nui o nā plake i loko o nā moku.

ʻO ka hoʻololi a me nā pono o ka wai kai

Pehea e ʻai ai i kēia huahana kūʻokoʻa, he aha ka makaʻu a no ke aha e hauʻoli ai? Ma muli o kona kiko momona calorie kūwaho (613 kcal no 100 g o ka ate), ʻona nā mea lapaʻau e hoʻopau iā ia i nā helu liʻiliʻi. No ka hoʻohālikelike: kahi paila o ka sīla (100 g) loaʻa i ka 535 kcal, 110 g o ka ʻōmato home - 230 kcal.

Mālama ka palaleka i nā palekela digestible maikaʻi loa, nā waiwai amino waiwai nui i hoʻāʻo ʻole ke kino i ka mea ponoʻī e like me ia, akā he mea nui loa lākou no ka hana ʻana o nā hormones.

ʻO kēia lawaiʻa momona lawaiʻa kumu he kumu no? -3 mau momona momona a me nā aʻa ʻaiʻa, ʻike mua i ka nui mai ka wā kamaliʻi. Ke kōkua nei lākou i ka hoʻololi ʻana i ka metabolism i loko o nā kuʻuna, hoʻoikaika i ka ʻōnaehana pale, hoʻomaikaʻi i ke kahe koko, ke ʻano o nā kuli a me ka hana ʻana o ka lolo.

ʻO ka paʻakikī o nā huaora a me nā microelements e hōʻike ʻia e B, A, C, D, E huaʻala a me nā microelements - potassium, kalima, keleawe, ka phosphorus, sodium. ʻAʻole ia he mea kupanaha ua kapa ʻia ka mea ʻākau i kapa ʻia ʻo ka "nani a momona". Hoʻomaikaʻi ka huaʻala a me nā minela i nā kuku, ka lauoho, nā niho, ka hoʻomaikaʻi i ke kūlana o ka ʻili.

Ma muli o ia ʻano waiwai nui, ʻōlelo ʻia ka pali e hoʻokomo ʻia i loko o ka ʻai no nā pilikia me nā ʻōpū, a me nā mea āpau. He hopena maikaʻi ka calcium a me ka vitamin D i ka ulu ʻana o ke kala, nā hana o ka ʻōnaehana endocrine, no laila pono nā huahana a pau no nā mea kanu ulu ʻana a me nā mea hoʻokūkū mākaukau e loaʻa nā kaumaha nui loa. Kokua ka Vitamin A e ʻike i ka liʻiliʻi haʻahaʻa, ʻoiai he antioxidant, e pale iā mākou mai ka carcinogenesis.

Hiki ke koho i ka māhele o nā mea kanu i nā kikoʻī hou aku me ka hoʻohana ʻana i ka papaʻaina

Manaʻo Cod a me ka cholesterol

He kūpono ke kamaʻilio kaʻokoʻa e pili ana i ka hopena o ka huahana ma ka hana o ka puʻuwai a me nā kīʻaha koko, e like me ka huikau o kēia pilikia.

Ka mea mahalo aku, nā calcium, nā huaora, ka hao, nā momona momona o ka polyunsaturated, ka mea waiwai i ka kai, e hoʻomaikaʻi i ke koko a hoʻomaʻamaʻa i ka hana o ka puʻuwai puʻuwai. Hoʻopili ke kiʻekiʻe o ka hemoglobin i kahi anemia, hoʻoikaika i nā pili. I ka manawa like, nā poʻe a pau i lohe e pili ana i ka "ino" kino, hopohopo i ka nīnau: pehea ka nui kolamu i ka pepi nāʻa. Aia loa ka nui o ia: 83% o ka helu maʻamau i kēlā me kēia lā i kahi pākahi. Hoʻohui, ʻaila kīʻaha, a piha me ka hoʻopiha o nā pahu i ka wā o ka mālama ...

ʻO ka pane i ka nīnau, ʻo ia ka mea, e hoʻopili me ka ʻaʻa oʻa, ke kālai ʻia i loko o ka ate i loko o kāna ʻano waiwai ponoʻī. "ʻAʻole noho ʻo cholesterol" maikaʻi i loko o nā moku, akā maʻalahi ka halihali ʻia i nā kino me nā kahe o ke koko, e kīloi i ke kahe o ke koko koko. No laila, ʻaʻole nā ​​palekana pono kolesterol huna kōpona wale nō no ka atherosclerosis a me ka pohō o ka naʻau - ʻo ka huahana kahi huahana e pono ai eʻai i kaʻai haʻahaʻa.

I mea no ka līkika maʻikaʻi e lilo i lāʻau maoli, pono e hoʻopau ʻia i ka hoʻonaninua, ʻoiai ka mea hoʻonani ka calorie content o ka huahana (613 kcal / 100g). ʻAʻole kuhi ʻia ka mea leʻaleʻa no ka hoʻohana maʻamau.

Hiki iā ʻoe ke aʻo hou e pili ana i nā pōmaikaʻi o nā momona cod mai nā Professor E. Malysheva mai ka papahana "Ola ola: momona momona o ka iʻa lau" i kēia wikiō

Pehea e hoʻohana ai i ka leʻaleʻa

ʻOiai ke ʻano o kona ʻono, kūpono nā delicacy nani a me nā huahana maʻamau. Hoʻohana ka poʻe loea loea i nā meaʻai a pau ʻaʻole wale no ka lapalapa a me nā mea hanu - e hana ana lākou i ka ʻanuʻu, kākela palupalu, pastes.

I ka papaʻaʻai maʻamau ʻo Soviet-era me ka ʻole o ka hoʻoulu hou ʻana, ua hui pū ʻia ka huahana me nā hua ʻala a me nā ʻuala, nā aniani, nā kukama hou.

Huki huole

No 1 mau meaʻai o ka ʻaina (250g) pono ʻoe e kuke i ka 5 iʻa kolo, 2 mau aniani, 1 kōlala kūmole, a i ʻole pālato. ʻOkiʻoki i ka nuku a me ka kukama i loko o nā kuʻi liʻiliʻi, kuʻi ka ʻala, nā lāʻau kanu, huaʻai. Hoʻohui, paʻakai a me nā pepa e hoʻāʻo. ʻO ka poʻe e kau nei i ka meaʻai, ʻaʻole hiki iā ʻoe ke hoʻoilo i ka huehue - ʻo ka momona ke momona. Hiki i ke koena ke hoʻohui i ka aila mai ka pā.

ʻAʻole ʻōlelo ʻia ʻo Mayonnaise i kēia kuke, no ka mea, e hoʻomake ai i ka ʻano kikoʻī o ka pāʻai. Hiki ke hoʻololi ʻia nā ʻulala ʻōpala me ka ʻōmaʻomaʻo (piha a ʻāpana paha).

E like me kāu e ʻike ai, ʻike wale ka dosage i kahi lāʻau no ka meaʻala. Manaʻo nā Nutritionists ʻaʻole ʻoi aku ka nui o nā pākeke ma mua o ka maʻamau - 30-40 g / lā. Pono e mālama pono ʻia e nā wahine hāpai: inā hāʻawi nā mini-dosis i ka hoʻopuka ʻana o ka huila a me ka pūnao pīhoihoi o ka pūpū, a laila nui ka make nui i ka hanana ʻana ma muli o ka nui o ka retinol i ka huahana.

Nā manaʻo koho

I ke kūʻai ʻana i nā huahana, mālama pono lākou ʻaʻole i ka pōpō nani (ʻoiai inā pono e hoʻopaʻa ʻia ka ʻano hoʻonohonoho), akā i ke ola o ka huahana. ʻO ke kūpono, pono pono ke kāpae ʻia ka lā ma ka uhi, no ka mea o ka ʻikepili i paʻi ʻia ma kekahi ala e maʻalahi ke hoʻololi. Aia ka inoa momona maikaʻi kiʻekiʻe e kapa ʻia ʻo "Made in the Sea", no ka mea he hua ʻaihue ka huahana a make ʻole, inā ua maloʻo, nalowale kekahi o kāna mau waiwai ponoʻī.

ʻO ka hala manawa o ka meaʻai aia ma loko o ka hoʻopiʻi, ʻaʻole iʻoi aku ma mua o 2 mau makahiki. Hiki ke mālama i ka mahana o ka lumi. Hiki i kahi pani ke komo i loko o ka friji hiki ke mālama ʻia i nā lā he nui. Ke koho ʻana i kahi huahana, e kaomi i ka uhi: inā hāmama, huli a pōʻai, ʻo ia ke hele ʻana o nā kaʻina fermentation i loko a ʻaʻole kūpono nā meaʻai. ʻAʻohe mea hoʻohua o ka pākuʻi.

Nā loiloi o nā poʻe loea e koho ai a me kahi papa mākeke mai ke kuki - ma ka papahana "Control procurement"

Pehea ka pili ʻana o ka moana i ka kolamu

Ma kahi o 80% o nā kolamu a pau e hoʻoili ʻia i ke kino. No laila, ʻo nā palupalu cod, e like me nā huahana ʻē aʻe e pili ana i ka kolamu, ʻaʻole hiki ke hoʻopilikia i kona pae i ke koko, no kēia pili ʻana i nā genetics. ʻOi aku ka nui o ka kolamu e hele mai me ka meaʻai, ʻo ka liʻiliʻi a me ka hoʻohālikelike ʻia.

ʻO ke kaona nui - nā momona momona omega 3 i nā momona cod me ka kolamu ma mua o kahi maʻamau, ma kahi e hoʻēmi ai, a hoʻemi i kona pae a me ka pae o ka triglycerides, hoʻomaikaʻi i ka lipid pae o ke koko. No laila, ua pale aku nā momona momona omega 3 i nā hōʻeha o ka puʻuwai a me nā hōʻeha, ʻoi aku ka hopena i ka poʻe me ka cholesterol kiʻekiʻe.

ʻAʻole hiki ke hoʻowahāwahā ka maikaʻi o nā iʻa a ke kai, akā he mea kānalua ka mea e pono ai. No laila, ʻoi aku ka maikaʻi o ka hoʻopau ʻana i ka lawena ma ka liʻiliʻi ʻelua i ka pule.