Edzai Tilapia Nemwoyo-Utano Kuchinja Kwepamberi
Chimbofunga salmon uye tuna ndiyo chete yehove ine utano hwemwoyo pabhokisi? Funga futi. High-proteine tilapia (uye yakabikwa tilapia, kunyanya) ndeye imwe inonaka, yehove yakagamuchirwa yakakosha inokonzera kuwedzera kukuru kune kudya kwako. Tilapia inowanikwa kuAfrica, kwavakatanga kurimwa-zvichida sekare kare sevaEgipita vekare. Nhasi, tilapia dzakawanda dzinodyarwa muLatin America, China, Indonesia, uye muSouth South, zvichiita kuti zviwanikwe nyore nyore kune vakawanda veAmerica grocers.
Tilapia Nutrition Information
Kunyange zvazvo kwete sepamusoro mu omega-3 mafuta searimoni kana toni, tilapia ichiri kuonekwa seine mwoyo-utano. Icho chakaderera mumafuta akazara uye ine 30 chete makoriyamu paunun ounce.
Per 3-ounce akabika kushumira tilapia: 109 makorikori, 20 makori kubva kumafuta, 2.2 g mafuta ose, 0,8 g mafuta akawanda, 0.5 g mafuta akawanda, 0.8 g monounsaturated mafuta, 46 mg cholesterol, 48 mg sodium, 323 mg potassium, 0 g ghydrates, 0 g gorosi, futi, 0 g shuga, 22% g protein, 1% calcium, 3% iron
Tilapia Kugadzirira Tips
Tilapia isarudzo yakanakisisa kune avo vasingadi kutora kwehove, sezvo iine unyoro, yakaonda kwazvo, yakachena kwazvo, uye inenge isingave yakanakira kwayo. Sezvo isina ruzivo rwekunaka ruzivo rwayo, tilapia inotora nyore nyore pazvinonaka zvezvinoshandiswa zvakagadzirirwa. Edzai tilapia ne citrus (mandimu, lime, marangi), savory (tarragon, dill) kana zvinonhuwira (chiri pepper, chilipi muto), kana maArea anonatsa.
Tilapia yakashata, saka yakanakisisa yakabikwa, yakabikwa, yakabikwa, kana yakabikwa. Usaidya iyo yakasvibirira, uye usaibaya. Nekukwira kwepurolesterol, kubika, kubika, kana kugadzira zvinogadzirwa ndizvo zvakasarudzwa.
Chii Chingafanira Kutarisa Paunenge Uchitenga Mahwendefa Matsva
Kana uchitenga tilapia itsva:
- Tarisa nyama ine ruvara.
- Futa. Izvo zvipfeko hazvifanirwe kuva nemafuta ane pungent.
- Kana pane mvura yakachena panyama, inofanira kunge yakajeka, kwete yakawanda. Mvura yakasvibirira pane imwe tsvina ndiyo danho rekutanga rekuora.
- Kana zvichibvira, chengetedza nyama yehove nemunwe wako. Inofanira kuva yakasimba zvakakwana zvokuti indentation yako inopera. Kana mimwe yako yeminwe ichiripo, famba mberi.
ITilapia Ihove Huru Dzemafuta Here?
Shereen Lehman anoti, "IU.S. Food and Drug Administration uye US Environmental Protection Agency kuongorora uye kuongorora mazinga e mercury muhove dzose nehove dzinotengesa zviri kuU.S., uye [tilapia imwe yezvinyorwa] pakati pepasi pasi pe mercury , uye inogona kupedzwa pachena. "
Imwe hove gumi nemasere yakadzika mu mercury ndeyi:
- Anchovies
- Atlantic Mackerel
- Catfish
- Kunyorera
- Crab
- Crawfish
- Freshwater Trout
- Haddock
- Herring
- Oysters
- Pollock
- Sarimoni
- Scallops
- Shrimp