Tilapia don Low-Cholesterol Diet

Gwada Tilapia don Zuciya-Canjin Canji na Yanayin

Ka tuna salmon da tuna ne kawai kifi mai kyau a cikin kanin? Ka sake tunani. Tilatin dabarar mai girma (da kuma tilapia dafa, musamman) wani abin dadi ne, kifi na cholesterol wanda ya ba da girma ga abincinku. Tilapia 'yan asali ne zuwa Afirka, inda aka fara aikin gona-watakila ya dawo kamar dattawan Masarawa. A yau, yawancin tilapia suna aikin noma a Latin America, China, Indonesia, da kuma Amurka ta Kudu, suna yin samuwa a mafi yawancin Amurka.

Tilapia Gina Jiki

Ko da yake ba a matsayin mai tsayi a cikin kogin omega-3 kamar kifi ko tuna ba, tilapia har yanzu an dauke lafiya. Yana da ƙasa a cikin kitsen mai kuma yana da kawai adadin kuzari 30 kawai.

Kayan adadin nama guda uku: calories 109, calories 20 daga mai, 2.2 g total fat, 0.8 g cikakken mai, 0.5 g mai fatalwa, 0.8 g fatattun fat, 46 mg cholesterol, 48 mg sodium, 323 mg potassium, 0 g carbohydrates, 0 g fiber na abinci, 0 g sugars, 22.2 g furotin, 1% calcium, 3% ƙarfe

Tilapia Shirin Tips

Tilapia babban zabi ne ga wadanda ba su son dandano kifaye, saboda yana da tausayi, mai tsayi sosai, mai tsabta, kuma ba shi da wani dandano na kansa. Ba tare da wani dandano mai ban mamaki na kansa ba, tilapia yana iya daukan ƙanshin sinadaran da aka shirya tare da. Yi kokarin tilapia tare da Citrus (lemun tsami, lemun tsami, albarkatun), kayan shayarwa (tarragon, Dill) ko kayan yaji (barkono barkono, barkono mai yalwa) toppings, ko dandano na Asiya.

Tilapia ne mai kyau, don haka yana da mafi kyaun soyayyen abinci, steamed, gasa, ko dafa. Kada ku ci shi mai sauƙi, kuma kada ku ƙoshi. Don ƙananan cholesterol, gyaran ruwa, yin burodi, ko shirye-shiryen gusawa shine zabi mafi kyau.

Abin da ke nema a lokacin sayen Fresh Fillets

Lokacin sayen sabbin kayan tilas:

• Bincika nama mai laushi.
• Suma shi. A fillets ya kamata ba wani pungent aromas.

• Idan akwai ruwa a kan jiki, ya kamata a bayyana, ba maƙaryaci ba. Milky ruwa a kan fillet shine mataki na farko na rot.
• Idan za ta yiwu, danna nama kifi tare da yatsanka. Ya kamata ya zama mai ƙarfin isa don haka rashin jin daɗinku ya ɓace. Idan gidan yatsa ya zauna, motsawa.

Shin Tilapia a Kifi na Mercury?

Shereen Lehman ya ce, "Cibiyar Abinci da Drug ta Amurka da Hukumar Kula da Muhalli ta Amurka sun gwada da kuma duba matakan mercury a duk kifaye da kifi da aka sayar dasu a nan Amurka, kuma [tilapia yana daya daga cikin nau'in] daga cikin mafi ƙasƙanci a mercury , kuma za a iya cinyewa yardar kaina. "

Sauran kifi 14 mafi ƙasƙanci a mercury sune:

1. Anchovies
2. Atlantic Mackerel
3. Catfish
4. Kira
5. Kaguwa
6. Crawfish
7. Ruwan ruwan teku
8. Haddock
9. Herring
10. Oysters
11. Pollock
12. Kifi
13. Scallops
14. Shrimp