I-Tilapia yeSidlo se-Low-Cholesterol

Zama i-Tilapia kwiNtsholongwane enempilo yenguqu

Cinga i-salmon kunye ne-tan tuna yintlanzi ephilileyo yintliziyo kwibhloko? Cinga kwakhona. I-high-protein ye-tilapia (kunye ne-tilapia ebhaka, ngokukodwa) yenye yeentlanzi ezinobumnandi, i-cholesterol ezinobungqina obangela ukongeza kokutya kwakho. I-Tilapia ivela e-Afrika, apho baqala ukulima khona-mhlawumbi njengaseYiputa. Namhlanje, ininzi i-tilapia ifama kwiLatin America, e-China, e-Indonesia nakwi-South South, eyenza ibe lula kwiindawo ezininzi zaseMelika.

I-Tilapia Ulwazi lweZondlo

Nangona kungenjalo njenge-high-omega-3 fat ezifana ne-salum okanye ityhuna, i-tilapia isabonwa njengentliziyo ephilileyo. Kuphantsi kweoli egcweleyo kwaye ine-calories ezingama-30 kuphela kwi-ounce.

I-3-ounce ibhaka ukukhonza i-tilapia: ii- calories ezingama-109, ii-calorie ezingama-20 kwi-fat, 2.2 g i-fat g, i-0.8 g i-fat fatated, i-0.5 g i-polyunsaturated fat, i-0.8 g i-fat monatursaturated, i-46 mg ye-cholesterol, i-48 mg ye-sodium, i-323 mg ye-potassium, 0 i-carbohydrates, 0 g i-fiber, i-0 g isishukela, i-22.2 g iprotheni, i-1% ye-calcium, i-3% yensimbi

Tilapia Ukulungiselela Iingcebiso

I-Tilapia yinto ekhethekileyo kulabo abangathandi intlanzi, njengoko ithambileyo, iyancika kakhulu, imhlophe kakhulu, kwaye iphantse ayikho ncam. Ukungabi naso ukunambitheka okubonakalayo, i-tilapia ithatha kalula kwi-flavor of the ingredients ekulungiswe ngayo. Zama i-tilapia nge-citrus (imon, i-lime, i-oranges), i-tarry (i-tarragon, i-dill) okanye i-spicy (i-pepper, i-spicy sauce) okanye i-flavour yase-Asia.

I-Tilapia iyanqabile, ngoko yinto echekiweyo, i-steamed, i-baked, okanye i-broiled. Ungayidli eluhlaza, kwaye ungayidli. I-cholesterol ephantsi, ukuthambisa, ukupheka okanye ukulungiselela amalungiselelo.

Yintoni Yokujonga Xa Uthenga Amaphepha Aselutsha

Xa uthenga i-tilapia esitsha:

• Khangela inyama enemibala.
• Ukuyila. Iifayili kufuneka zingabi namakha amaninzi.

• Ukuba kukho utywala emzimbeni, kufuneka ukuba kucace, kungekhona imilky. I-liquid yamanzi kwi-fillet yindawo yokuqala yokubola.
• Ukuba kunokwenzeka, cinezela inyama yeentlanzi ngomunwe wakho. Kufuneka kube nokuzinza ngokwaneleyo ukwenzela ukuba u-indentation yakho iphele. Ukuba iminwe yakho yeminwe isala, qhubeka.

Ngaba i-Tilapia i-Fish-Mercury Fish?

U-Shereen Lehman uthi, "Ulawulo lwe-US Food and Drug Administration kunye ne-US Environmental Protection Agency kunye nokubeka iliso kwizinga le-mercury kuzo zonke iintlanzi kunye neentlanzi zaselwandle ezithengiswa ngentengiso apha e-US, kwaye [i-tilapia yenye yezilwanyana] , kwaye ingadliwa ngokukhululeka. "

Ezinye iintlanzi ezili-14 ezisezantsi kwi-mercury zi:

1. Anchovies
2. Atlantic Mackerel
3. Intlanzi yekati
4. Iimbaza
5. Unonkala
6. Crawfish
7. Trout Water Water
8. Haddock
9. ukufukama
10. Oysters
11. Pollock
12. Islamoni
13. Scallops
14. I-shrimp