Leka Tilapia bakeng sa ho Fetoha ha Lebelo la Pelo
Nahana ka saalmon le tuna ke eona feela tlhapi e nang le pelo e nang le bophelo bo botle? Nahana hape. Litlhare tse phahameng tsa protheine (le li-tilapia tse apehileng, haholo-holo) ke tlhapi e 'ngoe e monate, e nang le k'holeseterole e etsang phaello e kholo ea lijo tsa hau. Li-tilapia li hlaha Afrika, moo li ileng tsa qala ho lengoa teng-mohlomong ho ea pele joaloka Baegepeta ba boholo-holo. Kajeno, li-tilapia tse ngata li lengoa Latin America, China, Indonesia le Amerika Boroa, e leng se etsang hore e fumanehe habonolo ho barekisi ba Amerika ba bangata.
Tilapia Tlhahisoleseding e Ntle
Le hoja e se e phahameng mafura a omega-3 joaloka saalmon kapa tuna, tilapia e nkoa e le ea pelo e phetseng hantle. E fokotsehile mafura a tletseng 'me e na le lik'hilojule tse 30 ka ho lekaneng.
Li-k'hilograma tse 3 li kentse ho sebelisoa tilapia: lik'hilojule tse 109, lik'hilojule tse 20 ho tloha mafura, 2.2 g mafura, 0,8 g mafura a mangata, 0.5 g mafura a polyunsaturated, 0,8 g monounsaturated mafura, 46 mg k'holeseterole, 48 mg sodium, 323 mg potassium, 0 lik'habohaedreite, 0 g fiber fiber, 0 g tsoekere, 22.2 g protheine, 1% calcium, 3% tšepe
Tilapia Ho lokisetsa Tips
Tilapia ke khetho e kholo bakeng sa ba sa rate tatso ea litlhapi, kaha e bonolo, e otlolohile haholo, e tšoeu haholo ebile ha e na hoo e ka bang tatso. Kaha ha e na tatso e khethollang ea eona, tilapia e nka habonolo ea metsoako e lokiselitsoeng le eona. Leka tilapia le citrus (lemon, lime, li-orange), monate (tarragon, dill) kapa linoko (peppers, chili sauce), kapa litlolo tsa Asia.
Tilapia e thata, kahoo e monate ka ho fetisisa e halikiloeng, e chekiloe, e phehiloe, kapa e khabisitsoeng. U se ke ua e ja e tala, 'me u se ke ua e ja. Bakeng sa k'holeseterole e tlaase, ho pheha, ho baka, kapa ho hlophisa litokisetso ke khetho e ntle ka ho fetisisa.
Seo U ka se Batlang ha U Reka Li-Fillets tse Ncha
Ha u reka tilapia e ncha:
- Batla nama e mebala-bala.
- E fofone. Li-fillets ha lia lokela ho ba le monko o monate.
- Haeba ho na le metsi ka nama, e lokela ho ba e hlakileng, eseng e mahlahahlaha. Mokelikeli o nang le metsi o motsoako ke mohato oa pele oa bola.
- Haeba ho khoneha, tobetsa nama ea tlhapi ka monoana oa hau. E lokela ho ba matla ka ho lekaneng e le hore indentation ea hao e nyamele. Haeba monoana oa hao oa menoana o sala, tsoela pele.
Na Tilapia e na le Litlhapi Tse Fokolang Litlhapi?
Shereen Lehman o re, "Ts'ebetso ea Lijo le Meriana ea United States le tlhahlobo ea mercury ea US Environmental Protection Agency le litekanyetso tsa mercury linthong tsohle tsa litlhapi le tsa tlhapi tsa leoatle tse rekisetsoang khoebong mona US, 'me [tilapia ke e' ngoe ea mefuta-futa] har'a tlaase ka mercury , 'me e ka jeoa ka bolokolohi. "
Litlhapi tse ling tse 14 tse tlaase ka mercury ke tsena:
- Li-anchovies
- Atlantic Mackerel
- Catfish
- Clams
- Lekhala
- Crawfish
- Freshwater Trout
- Haddock
- Herring
- Li-Oyster
- Pollock
- Salemone
- Scallops
- Shrimp