Tilapia kwa Chakudya Chochepa Cholesterol

Yesani Tilapia Kuti Mukhale ndi Moyo Wathanzi Posintha Mapulogalamu

Ganizani nsomba ndi nsomba ndi nsomba zokhazokha zamoyo zomwe zili pamtanda? Ganizirani kachiwiri. Mapuloteni otchedwa tilapia (ndi tilapia ophika, makamaka) nsomba yowakomera mtima ya kolesteroloni yomwe imapangitsa kuti muwonjezere chakudya chanu. Tilapia amachokera ku Africa, komwe poyamba ankafesa-mwinamwake kutali kwambiri ndi Aigupto akale. Masiku ano, tilapia zambiri zimalimidwa ku Latin America, China, Indonesia, ndi ku South South, zomwe zimapangitsa kuti anthu azigula kwambiri ku America.

Tilapia Information Nutrition

Ngakhale kuti si mafuta omega-3 omwe ali ngati nsomba kapena nsomba, tilapia imakhalabe yathanzi. Ali ndi mafuta odzaza ndipo ali ndi makilogalamu 30 okha pa ounce.

Mafuta atatu amagawira tilapia: makilogalamu 109, makilogalamu 20 ochokera mafuta, 2.2 g mafuta onse, 0,8 g mafuta olemera, 0,5 g mafuta ophatikizapo mafuta, 0,8 g mafuta odzola, 46 mg cholesterol, 48 mg sodium, 323 mg potassium, 0 G Zakudya, 0 g Zakudya Zakudya, 0 g shuga, 22.2 g mapuloteni, 1% calcium, 3% yachitsulo

Tilapia Kukonzekera Malangizo

Tilapia ndi yabwino kwa iwo omwe sakonda kukoma kwa nsomba, chifukwa ndi yofatsa, yoonda kwambiri, yoyera kwambiri, ndipo alibe pafupifupi zokoma zake zokha. Pokhala opanda chodziŵika bwino chokha, tilapia imatenga mosavuta zakudya zomwe zimakonzedweratu. Yesani tilapia ndi citrus (mandimu, mandimu, malalanje), savory (tarragon, katsabola) kapena zokometsera (tsabola, tsabola wa msuzi).

Tilapia ndi yosakhwima, kotero ndi yabwino yokazinga, yophika, yophika, kapena yophika. Musadyeko yaiwisi, ndipo musati muzidya. Kwa cholesterol chochepa, kuyanika, kuphika, kapena kukonzekera ndizo kusankha kosangalatsa.

Zimene Mungayang'ane Mukamagula Zophimba Zatsopano

Pogula tilapia yatsopano:

• Fufuzani mnofu wobiriwira.
• Futa izo. Mafutawa sayenera kukhala ndi mafuta onunkhira.

• Ngati pali madzi m'thupi, ziyenera kukhala zomveka, osati zonyansa. Madzi otentha pamtunda ndi gawo loyamba la kuvunda.
• Ngati n'kotheka, yesani mnofu wa nsomba ndi chala chanu. Iyenera kukhala yokhazikika kotero kuti chilolezo chako chiwonongeke. Ngati zolemba zala zanu zatsala, pitirizani.

Kodi Tilapia Ndi Nsomba Zosafunika Kwambiri?

Shereen Lehman akuti, "US Food and Drug Administration ndi US Environmental Protection Agency kuyesa ndi kuyang'anira mercury mu nsomba zonse ndi nsomba zomwe zimagulitsidwa malonda kuno ku US, ndipo [tilapia ndi imodzi mwa mitundu] pakati pa mercury yochepa kwambiri , ndipo akhoza kudyedwa momasuka. "

Nkhumba zina 14 zomwe zimapezeka kwambiri mu mercury ndi izi:

1. Anchovies
2. Atlantic Mackerel
3. Nsomba zopanda mamba
4. Ngale
5. Nkhanu
6. Nkhono
7. Madzi Otentha
8. Haddock
9. Hering'i
10. Oysters
11. Pollock
12. Salimoni
13. Scallops
14. Shirimpi