Yɛn nyinaa ani gye ho sɛ yebedi tuna, ɛnte saa? Titiriw wɔ yɛn a yɛwɔ Sri Lanka mu no, mpataa a wɔde ahyɛ toa mu, anaa "salmon" sɛnea yɛde ɔdɔ frɛ no no, agye din kɛse. Salmon dɛ bere a wɔde ngo ahyɛ mu, wɔde nnuhuam ahyɛ mu na wɔde aburow adi... Nanso so wunim sɛ ɛnyɛ sɛ tuna apataa yi yɛ dɛ nko, na mmom mfaso wɔ so kɛse ma yɛn akwahosan nso? Enti ɛnnɛ, momma yɛnka sɛnea tuna apataa a ɛyɛ dɛ yi ye ma yɛn nipadua no ho asɛm.
Akwahosan mu mfaso a ɛyɛ nwonwa a ɛwɔ tuna mpataa so
Sɛ yɛbɛka no tiawa a, tuna yɛ aduan a ɛboro so a aduannuru pa ahyɛ mu ma. Momma yɛnhwɛ mfaso titiriw a ɛde ba yɛn nipadua so.
Ɔkɛseɛ ma koma akwahosan
Tuna mpataa wɔ omega-3 srade a ɛyɛ aduannuru a ɛsom bo yiye. Eyi ye ma yɛn koma paa. Saa omega-3 ahorow yi boa ma srade bɔne, anaa LDL srade , a ebetumi ayɛ kɛse wɔ yɛn mogya ntini mu no so tew. Fa no sɛ adwumayɛfo kuw ketewaa bi a wɔresiesie yɛn mogya ntini mu. Nhwehwɛmu ada no adi sɛ eyi ma asiane a ɛwɔ hɔ sɛ obi benya komayare ne akisikuru no so tew kɛse.
Ɛboa ma wɔbɔ aniwa ho ban
Saa nkonyaayi a wɔfrɛ no Omega-3 yi nso ye ma yɛn ani yiye. Tuna a wodi boa ma wɔbɔ wɔn ho ban fi aniwa a ɛyɛ kusuu ho. Afei nso, saa aduannuru yi ho hia na ama retina no akwahosan nyinaa akɔ so atra hɔ. Enti, nyansa wom sɛ wode tuna bɛka w’aduan ho na ama w’ani atumi ahwɛ yiye bere tenten.
Ɛtew asiane a ɛwɔ hɔ sɛ obi benya kokoram no so
Ɔfe a enni sabea , a ɛyɛ tebea a ɛtra hɔ kyɛ wɔ yɛn nipadua mu no betumi ama yɛanya kokoram ahorow bi. Omega-3 srade a ɛwɔ tuna mu no betumi aboa ma wɔadi ɔfe yi so. Wogye di nso sɛ wɔwɔ tumi a wotumi di kokoram nkwammoaa nyin so kodu baabi.
Ɛboa ma wɔhyɛ wɔn mu duru so
Sɛ worebɔ mmɔden sɛ wobɛtew wo mu duru so a, tuna betumi ayɛ w’adamfo paa. Efisɛ tuna yɛ mpataa bi a srade sua na protein pii wom (`nam a ɛnyɛ den`) . Esiane sɛ protein pii wom nti, wote nka sɛ wo ho ayɛ wo ma bere a woadi kakraa bi mpo awie no. Enti, wubetumi adi adidi boro so a ɛho nhia so. Eyi boa kɛse wɔ wo nipadua mu duru a wobɛhwɛ so no mu.
Tuna titiriw yɛ aduan a vitamin B12 pii wom. Vitamin B12 ho hia na ama yɛayɛ DNA foforo, a ɛte sɛ yɛn nipadua mu nkwammoaa biara nhyehyɛe titiriw. Ɛboa nso ma mogya mu nkwammoaa kɔkɔɔ ba na esiw mogya a ɛtɔ kɔ nipadua mu, anaa mogya mmoroso a ɛba fam ano.
Ɔkwan bɛn so na aduannuru a ɛwɔ tuna mu no te?
Tuna yɛ vitamin ne mineral ahorow a wɔkora so, titiriw vitamin D.Nnuan a eye sen biara a wubetumi anya no mu biako. Sɛ wodi tuna a wɔde ahyɛ ahina mu bɛyɛ gram 85 a, wubetumi anya vitamin D dodow a wɔkamfo kyerɛ da biara da no mu 50% Vitamin D ho hia ma yɛn nnompe mu den, ɛhyɛ nipadua no mu tumi a ɛko tia nyarewa no den, na ɛma mmofra nyin yiye.
Nea ɛka ho no, aduannuru yi nso wɔ tuna mu:
- Dadeɛ
- Vitamin B6 a ɛwɔ nipadua no mu
- Potassium a wɔde yɛ nneɛma
- Selenium a wɔde yɛ nneɛma
- Iodine a wɔde yɛ adwuma
Momma yɛnhwɛ aduannuru a ɛwɔ tuna fitaa bɛyɛ gram 113 mu.
| Aduannuru a ɛma ahoɔden | Sika |
|---|---|
| Calories a ɛwɔ nipadua no mu | 145 na ɛwɔ hɔ |
| Protein a ɛwɔ nipadua no mu | gram 26.77 na ɛwɔ hɔ |
| Kɛseɛ | gram 3.37 na ɛwɔ hɔ |
| Carbohydrates a ɛwɔ nipadua no mu | 0 grams na ɛyɛ |
Hwɛ yiye wɔ saa nneɛma yi ho bere a woredi tuna no
Ɛmfa ho sɛnea tuna ye no, nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yɛma yɛn ani da hɔ. Nea ɛho hia titiriw ne sɛ ebia mercury bi wɔ mu.
Sɛ wode tuna rema ɛnanom a wɔyem, ɛnanom a wɔma nufu, ne mmofra nkumaa a , hwɛ hu sɛ wobɛkɔ wo duruyɛfo anaa nnuruyɛfo nkyɛn . Ɛho hia paa.
Mpɛn pii no, mercury a ɛwɔ tuna a wɔde ahyɛ ahina mu no sua sen tuna a wɔayɛ no foforo, efisɛ mpataa a wɔde gu toa mu no sua.
Wɔtaa kamfo kyerɛ sɛ mpanyimfo nnom tuna a emu yɛ hare abien kosi abiɛsa ne tuna fitaa biako dapɛn biara.
Wobɛyɛ dɛn ama tuna ayɛ dɛ?
Yɛn sotɔɔ ahorow no wɔ tuna a wɔayɛ no foforo (kelawalla) ne tuna a wɔde ahyɛ toa mu pii. Esiane sɛ wɔanoa tuna a wɔde ahyɛ toa mu dedaw nti, wobetumi adi no afi toa no mu pɛɛ.
Akwan a ɛyɛ dɛ a wubetumi afa so de tuna aka w’aduan ho ni:
- Fa tuna asinasin bi gu salad a wɔayɛ no foforo mu.
- Wobetumi de ngodua ngo, lime, ɛmo, ne chili ahabammono a wɔatwitwa no yiye kakra ayɛ tuna mpataa a wɔayam no sɛnea ɛyɛ dɛ, afei wɔayam anaa wɔayam.
- Yɛ ‘tuna melt’ ntɛmntɛm denam tuna ne cheese a wode bɛhyɛ paanoo a wɔakyekyɛm so na woato wɔ fononoo mu kakra no so.
- Wubetumi nso de tuna ayɛ ‘tuna burger’ a ɛyɛ dɛ sen sɛ wode nantwinam bedi dwuma. Sɛnea yɛyɛ cutlets no, saa ara na ɛsɛ sɛ woyɛ patty no ara kwa.
Nkrasɛm a Wɔde Kɔ Fie
- Tuna yɛ aduan a ahoɔdennuru pii wom a omega-3, vitamin D, ne protein pii wom.
- Eyinom a wodi boa kɛse wɔ koma akwahosan, aniwa a wohu, ne mu duru a wɔhwɛ so no mu.
- Tuna betumi ayɛ mercury kakraa bi, enti hwɛ yiye wɔ dodow a wudi ho.
- Akyinnye biara nni ho sɛ ɛsɛ sɛ mmea a wɔyem, ɛnanom a wɔma wɔn nufu, ne mmofra nkumaa titiriw hwehwɛ aduruyɛ mu afotu ansa na wɔadi tuna.
- Tuna a wɔde ahyɛ toa mu yɛ ade pa a wubetumi de aka w’aduan ho ntɛmntɛm na ɛnyɛ den.
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