I-Tilapia yokudla okuphansi kwe-Cholesterol

Zama i-Tilapia ngenhloso yokuguquguquka kwenhliziyo

Ucabanga ukuthi i-salmon ne-tuna yiyona yodwa inhlanzi enempilo enempilo ebhodini? Cabanga futhi. I-high-protein tilapia (kanye ne-tilapia ebhaka, ikakhulukazi) yinye inhlanzi enhle, e-cholesterol enobungane eyenza okungeziwe kakhulu ekudleni kwakho. I-Tilapia ivela e-Afrika, lapho iqala khona ukulima-mhlawumbe njengaseGibhithe lasendulo. Namuhla, ama-tilapia amaningi asetshenziswa eLatin America, e-China, e-Indonesia nase-South South, okwenza kube lula kubantu abaningi baseMelika.

Ulwazi lwe-Tilapia Nutrition

Nakuba kungenakuphakama kwamafutha e-omega-3 njenge-saumoni noma i-tuna, i-tilapia isabonwa njengenhliziyo enempilo. Iphansi kumafutha agcwele futhi ine-calories engama-30 kuphela nge-ounce ngayinye.

I-3-ounce yabhaka ukukhonza ama-tilapia: ama-calories angu-109, ama-calories angu-20 avela kumafutha, ama-2.2 g amafutha, amafutha angu-0.8 g amaningi, amafutha we-poly-gulatated, ama-0.8 g ama-fat monounsaturated, i-46 mg ye-cholesterol, i-48 mg sodium, i-323 mg potassium, 0 ama-carbohydrates, i-0 g i-fibre yokudla, i-0 g ishukela, i-22.2 g amaprotheni, i-1% ye-calcium, i-3% yensimbi

Tilapia Ukulungiselela Amathiphu

I-Tilapia iyinhle kakhulu kulabo abangathandi ukunambitheka kwezinhlanzi, njengoba kubumnene, kuncike kakhulu, kumhlophe kakhulu, futhi cishe akusikho ukunambitheka kwayo. Njengoba engenakho ukunambitheka okubonakalayo, i-tilapia ithatha kalula ku-flavour yezithako ezilungiselelwe. Zama i-tilapia nge-citrus (i-lemon, i-lime, ama-oranges), i-savory (i-tarragon, i-dill) noma okubabayo (i-pepper, i-chili sauce), ama-flavour ase-Asia.

I-Tilapia iyinkimbinkimbi, ngakho-ke kuhle kakhulu okuthosiwe, okuphekiwe, okuphekwe, noma okufakwe emanzini. Ungayidli eluhlaza, futhi ungayidli. Ukuze uketshezi oluphansi, ukupheka, ukupheka, noma ukulungiselela amalungiselelo kungcono ukukhetha.

Yini Okumele Uyifunde Lapho Uthenga Amakhodi Amasha

Uma uthenga i-tilapia entsha:

• Bheka inyama enemibala enemibala.
• Hlonipha. Ama-fillets akufanele abe nama-pungent aromas.

• Uma kukhona uketshezi enyameni, kufanele kucace, hhayi imilenze. I-liquky liquid on a fillet yisigaba sokuqala sokubola.
• Uma kungenzeka, cindezela inyama yenhlanzi ngomunwe wakho. Kumele kube nesimemezelo ngokwanele ukuze indentation yakho iphele. Uma iminwe yakho yeminwe ihlala, qhubeka.

Ingabe i-Tilapia i-Fish-Mercury Fish?

U-Shereen Lehman uthi, "I-US Yokudla Nezidakamizwa Zokulawulwa Kwezidakamizwa kanye ne-US Environmental Protection Agency ukuhlolwa nokuhlola amazinga e-mercury kuzo zonke izinhlanzi nezilwane zasolwandle ezithengiswa ngezebhizinisi lapha e-US, futhi [i-tilapia ingenye yezinhlobo] phakathi kokuphansi kwe-mercury , futhi ingadliwa ngokukhululekile. "

Ezinye izinhlanzi ezingu-14 ezisezingeni eliphansi le-mercury yizi:

1. Ama-Anchovies
2. I-Atlantic Mackerel
3. Inhlanzi eyikati
4. Izikhalazo
5. Udoti
6. I-Crawfish
7. I-Freshwater Trout
8. Haddock
9. i-herring
10. Ama-oyster
11. I-Pollock
12. Uhlobo lwenhlanzi
13. Scallops
14. Izinhlanzi