Duk muna son cin tuna, ko ba haka ba? Musamman a tsakaninmu a Sri Lanka, kifin gwangwani, ko "kifin salmon" kamar yadda muke kiransa da ƙauna, yana da matuƙar shahara. Ɗanɗanon kifin salmon idan aka jiƙa shi a cikin mai, aka jiƙa shi da kayan ƙanshi aka ci shi da shinkafa... Amma shin kun san cewa wannan kifin tuna ba wai kawai yana da daɗi ba, har ma yana da amfani sosai ga lafiyarmu? Don haka a yau, bari mu yi magana game da yadda wannan kifin tuna mai daɗi yake da kyau ga jikinmu.
Fa'idodin Kifin Tuna Masu Ban Mamaki Ga Lafiya
A taƙaice dai, tuna abinci ne mai matuƙar amfani wanda ke ɗauke da sinadarai masu gina jiki. Bari mu dubi manyan fa'idodin da yake bayarwa ga jikinmu.
Mai kyau ga lafiyar zuciya
Kifin Tuna yana da wadataccen sinadarin omega-3 mai kitse, wani sinadari mai matuƙar muhimmanci. Wannan yana da kyau ga zuciyarmu. Waɗannan omega-3s suna taimakawa wajen rage mummunan cholesterol, ko LDL cholesterol , wanda zai iya taruwa a cikin jijiyoyin jininmu. Ka yi tunanin su a matsayin ƙaramin ƙungiyar ma'aikata masu tsaftace jijiyoyin jininmu. Bincike ya nuna cewa wannan yana rage haɗarin kamuwa da cututtukan zuciya da bugun jini sosai.
Yana taimakawa wajen kare gani
Wannan sihiri mai suna Omega-3 shi ma yana da kyau ga idanunmu. Cin tuna yana taimakawa wajen kare mu daga busasshen cututtukan ido. Haka kuma, wannan sinadari yana da mahimmanci don kiyaye lafiyar ido gaba ɗaya. Don haka, yana da kyau a ƙara tuna a cikin abincinku don kiyaye kyakkyawan gani na dogon lokaci.
Rage haɗarin kamuwa da cutar kansa
Kumburi na dogon lokaci , wanda yake da alaƙa da ciwon daji na dogon lokaci a jikinmu, na iya haifar da wasu nau'ikan ciwon daji. Omega-3 fatty acids da ke cikin tuna na iya taimakawa wajen sarrafa wannan kumburi. Haka kuma ana kyautata zaton suna da ikon sarrafa ci gaban ƙwayoyin cutar kansa har zuwa wani lokaci.
Yana taimakawa wajen sarrafa nauyi
Idan kana ƙoƙarin rage kiba, tuna zai iya zama babban abokinka. Domin tuna nau'in kifi ne wanda ba shi da kitse kuma yana da furotin mai yawa ('nama marar kitse') . Tunda yana da furotin mai yawa, kana jin ƙoshi koda bayan cin ɗan ƙaramin abu. Saboda haka, zaka iya sarrafa yawan cin abinci mara amfani. Wannan yana taimakawa sosai wajen sarrafa nauyin jikinka.
Musamman ma, tuna abinci ne mai wadataccen bitamin B12. Bitamin B12 yana da mahimmanci don samar da sabon DNA, wanda yake kama da babban tsarin kowace ƙwayar halitta a jikinmu. Hakanan yana taimakawa wajen samar da ƙwayoyin jinin ja da hana rashin jini, ko ƙarancin hawan jini.
Yaya muhimmancin abincin tuna yake?
Tuna wani ma'ajiyar bitamin ne da ma'adanai, musamman bitamin D.Ɗaya daga cikin mafi kyawun abincin da za ku iya samu. Idan kun ci kimanin gram 85 na tuna gwangwani, za ku iya samun kashi 50% na adadin bitamin D da ake buƙata a kowace rana. Vitamin D yana da mahimmanci don ƙarfafa ƙasusuwanmu, ƙarfafa garkuwar jiki, da kuma ci gaban yara lafiya.
Bugu da ƙari, tuna yana ɗauke da waɗannan abubuwan gina jiki:
- Baƙin ƙarfe
- Bitamin B6
- Potassium
- Selenium
- Aidin
Bari mu dubi sinadarin abinci mai gina jiki na kimanin gram 113 na farin tuna.
| Sinadaran gina jiki | Adadin |
|---|---|
| Kalori | 145 |
| Protein | gram 26.77 |
| Kitse | gram 3.37 |
| Carbohydrates | gram 0 |
A yi hankali da waɗannan abubuwan yayin cin tuna
Komai kyawun tuna, akwai wasu abubuwa da ya kamata mu sani. Babban abu shine yana iya ƙunsar mercury.
Idan za ku ba wa mata masu juna biyu, masu shayarwa, da ƙananan yara tuna, ku tabbata kun tuntuɓi likitanku ko mai sayar da magani . Yana da matuƙar muhimmanci.
Tuna da aka yi da gwangwani galibi yana da ƙarancin sinadarin mercury fiye da tuna sabo, saboda kifin da ake amfani da shi don gwangwani ya fi ƙanƙanta.
Ana ba da shawarar manya su ci abinci sau biyu zuwa uku na tuna mai sauƙi da kuma abinci ɗaya na farin tuna a kowane mako.
Yaya ake yin tuna mai daɗi?
Shagunanmu suna da yalwar tuna (kelawalla) sabo da kuma tuna gwangwani. Tunda an riga an dafa tuna gwangwani, ana iya cin ta daga cikin gwangwani.
Ga wasu hanyoyi masu daɗi da za ku iya ƙara tuna a cikin abincinku:
- Ƙara wasu guntun tuna a cikin sabon salatin.
- Ana iya jiƙa fillet ɗin kifin tuna a cikin ruwan zafi don dandano da man zaitun, lemun tsami, barkono, da ɗan barkono kore kaɗan, sannan a gasa ko a soya.
- Yi saurin narkewar tuna ta hanyar sanya tuna da cuku a kan yanka burodi sannan a gasa su a cikin tanda na ɗan lokaci.
- Haka kuma za ku iya yin 'burger tuna' mai daɗi ta amfani da tuna maimakon naman sa. Kamar yadda muke yin cutlets, kawai sai ku yi patty ɗin.
Saƙon Ɗauka Gida
- Tuna abinci ne mai gina jiki mai yawan omega-3, bitamin D, da furotin.
- Cin waɗannan yana taimakawa sosai wajen lafiyar zuciya, gani, da kuma rage nauyin jiki.
- Tuna na iya ƙunsar ƙananan adadin mercury, don haka ku yi hankali game da yawan abincin da kuke ci.
- Mata masu juna biyu, mata masu shayarwa, da kuma yara ƙanana musamman ya kamata su nemi shawarar likita kafin su ci tuna.
- Tuna da aka dafa a gwangwani babban zaɓi ne wanda za a iya ƙarawa cikin abincinku cikin sauƙi da sauri.
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