Nui ka iʻa ma Omega-3'Apiʻa Maʻemaʻe

Nui mākou e pili ana i kaʻaiʻana i nā mea nui keu omega-3 i kēia mau lā. Me he mea lā i kēlā me kēia hebedoma e puka mai kahi noi hou e ho'ākāka ana i kekahi pōmaikaʻi ola eʻai i kēia " momona maikaʻi ," i loaʻa i loko o ka iʻa momona eʻauʻau i ka wai anuanu.

ʻO kekahi o mākou e hoʻomanaʻo i ka iʻa i kapaʻia he "ʻai lolo." ʻO ka Omega-3ʻo ia ke kumu. He mea hōʻailona pāʻokoʻa ikaika ia e kōkua ai i ke kino e hōʻeha i nāʻano pilikia a pau, mai kaʻikeʻole i ka maʻi o Alzheimer.

ʻO ka iʻa ke kumu kumu o ka omega-3ʻoni momona, akā,ʻaʻole i hanaʻia nā iʻa a pau. Eia nā iʻaʻelima me nā kiʻekiʻe kiʻekiʻe o omega-3.

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  Salmon

  Hoʻomaopopo ka Salmon i ka maʻalahi a maʻalahi o nā iʻa nui elima no omega-3. ʻO kēlā me kēia mākaʻikai ke lawe aku i nā kaumona, a kokoke i nā kai iʻa iʻa he hoʻokahi mau punahele punahele e hele ai.

  ʻO ka momona maikaʻi loa eʻai i kaʻoihana omega-3 a liloʻo ia i kemonona no ka mea i kapaʻia he kēmona chinook, i hopuʻia mai Kaleponi a Alaska.

  ʻO ka mea e mahalo ai, he kiʻekiʻe ke kahapalamona i kēia momona maikaʻi. ʻO kaʻeleʻele leaner a me ke kaona kālā ke kiʻekiʻe i ka omega-3,ʻaʻole wale nō i ka Chinooks.

  ʻO Far med salmon,ʻo ia keʻano maʻamau i nā supermarkets, he iffy. ʻOʻoe ka mea āu eʻai nei, a he nui nā hānai hānai hānai hānai hānai - e hoʻohaʻahaʻa i ko lākou mau kumu omega-3. He maikaʻi ke kaona, akā ua maikaʻi ka mahiʻai.

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  Sardines

  ʻO Sardines, he mea hou, he meaʻono, nui a hoʻolimalima. E mālama iā lākou i ka meaʻai a me ka paʻiʻia me kahi'ōmaʻomaʻa.

  ʻAʻole hiki ke loaʻa nā mea hou? Hiki maikaʻi nā sardines i kaʻikeʻana i ka nui o kāu waihona omega-3. Hanaʻia nā sardines i kāpalaʻia ma luna o ka mea hoʻomana no ka mea hoʻonani maʻamau.

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  Smelt

  Loaʻaʻia ka Smelt ma ka māhele papahana o kāu mea kūʻai nui, pinepine i hoʻomaʻemaʻeʻia.

  Hanaʻia kēia mau iʻa liʻiliʻi no ka fryer - puhi iā lākou i luna, malia paha me ka māmā o ka hoʻonāluāpana Iapana - aʻai iā lākou e like me nā kīhāhā French.

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  Shad

  Hiki a paʻakikī keʻano o nāʻAmelika eʻikeʻole ai koe keʻoleʻoe e noho i kahakai. ʻO kahiʻoi aku o ka momona o ka uluʻana, uaʻoi aku ka māmā ma mua o ka sardine a me kaʻaiʻana, akā he nui nā iwi e pono aiʻoe e hana.

  Ināʻikeʻoe i kahi maʻa mau ma kāu mau mākele ma ka Hikina, hiki iāʻoe ke loaʻa nā'āpana boneless. Ma waho, ponoʻoe e pili i nā iwi.

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  Nā Anchovies

  Loaʻa nā mea kahiko a pau e mālamaʻia no ka wikiwiki o ka heleʻana.

  Inā loaʻaʻoe i nā anchovies hou , e'eneʻona aiʻole e hoʻowali iā lākou a mālama iā lākou. Hiki ke hoʻokomoʻia nā anchovies mālamaʻia i nā mīmato a meʻole-i ka pizza a me nāʻano Mediterranean.

  Hoʻokūʻia nā kāpili kilakole keʻokeʻo ma ka paʻakai a me ka vīneka aʻoi aku ka lōʻihi aʻoi aku ka maikaʻi ma mua o nā pilikulu paʻakikī i loaʻa iāʻoe i loko o nā pahu. Hiki ke loaʻa iā lākou ma nā kālepa maikaʻi.