Yu de tink bɔt fɔ ad mɔ fish to yu it fɔ mek yu liv fayn layf? Den yu go probabli si di nem "Swordfish" na supamaket. Sɔm pipul dɛn kin kɔl am sɔdfish bak. Dis na fish we pipul dɛn lɛk ɛn we gɛt fayn fayn tin dɛn ɔlsay na di wɔl. So, if yu de tink bak fɔ it sɔdfish, tide wi go tɔk bɔt sɔm tin dɛn we yu nid fɔ no bɔt am.
Udat rili na dis sɔd fish?
Fɔ tɔk am simpul wan, sɔd fish na wan pan di big big fish dɛn we de na di si. Jɔs tink bɔt aw sɔm sɔd fish dɛn kin we 1,400 pawn ɛn dɛn kin gro te dɛn lɔng lɛk 15 fit. Di nem kɔmɔt frɔm di flat pat we tan lɛk sɔd na di fish in ed we de kɔmɔt bifo. Dis na wetin i de yuz fɔ ɔntin. I de yuz dis ‘sɔd’ fɔ bit in animal dɛn lɛk fish ɔ squid, ɛn mek dɛn nɔ no natin bifo i it dɛn.
Dɛn pipul ya na rili fast ɔntinman dɛn na di si. Dɛn kin swim wit spid we go rich 50 mayl pan awa. Dɛn bɔdi kin adap bak fɔ ɔntin ivin na kol ɛn dip wata. Dis kayn fish kin de mɔ na di Atlantik, Pasifik, ɛn Indian Oshɔn.
Wetin na di bɛnifit dɛn we wi kin gɛt we wi it fish fɔ wi bɔdi?
Tuna nɔto jɔs fish we fayn, i de it bak we gɛt bɔku tin fɔ it. Lɛ wi tek tɛm luk di bɛnifit dɛn we i gɛt fɔ gɛt wɛlbɔdi.
Dis kayn fish na rili gud tin fɔ gɛt prɔtin . I nɔ gɛt bɛtɛ sɔdiɔm (sɔl) bak. Apat frɔm dat, i gɛt bɔku impɔtant vaytamɛn ɛn minral dɛn fɔ wi bɔdi.
- Niacin: Dis na B vaytamɛn. I kin ɛp bɔku fɔ mek wi nervɔs sistɛm, dijestiv sistɛm, ɛn skin gɛt wɛlbɔdi.
- Vitamin B12: Dis vaytam in impɔtant fɔ mek rɛd blɔd sɛl dɛn, fɔ mek di nerv dɛn wok, ɛn fɔ mek di bɔdi sɛl dɛn wok fayn fayn wan.
- Fɔsfɔr: Dis minral rili impɔtant fɔ mek wi bon ɛn tit dɛn strɔng.
- Selenium: Risach dɔn sho se dis kin ɛp fɔ mek di bɔdi gro fayn fayn wan ɛn i kin ɛp bak fɔ mek yu nɔ gɛt sɔm kayn kansa.
- Omega-3: Yu go mɔs dɔn yɛri bɔt dis wan. Na fat asid we rili bɛnifit pɔsin. Omega-3 kin ridyus di risk fɔ day, mɔ frɔm at sik.
I de ridyus di risk fɔ gɛt at sik
Stɔdi dɔn sho se if yu it fish we gɛt ɔyl, lɛk salmɔn, tu tɛm insay di wik (lɛk 100 gram fɔ ɛni it) i kin mek yu nɔ gɛt at sik, strok, day wantɛm wantɛm na yu at, ɛn yu at nɔ kin wok fayn.
Ɛspɛshali if yu na pɔsin we de it mit we dɛn dɔn prosɛs lɛk bekin ɛn sosish, di wɛlbɔdi bɛnifit dɛn go ivin big if yu riples am wit wɛlbɔdi sɔs we gɛt prɔtin lɛk fish.
Bɔt, mek shɔ se yu no bɔt dis risk.
Ɔltin fayn ɛn smɔl risk kin de. We wi de tɔk bɔt fish, di men tin we wi fɔ no bɔt na di mɛkkyuri we de insay.
Shak na big fish we de ɔp di it chen na di si. Dɛn big big fish ya kin it smɔl smɔl fish dɛn. Di mɛkkyuri we de na dɛn smɔl smɔl fish dɛn bɔdi kin gɛda na dɛn big fish dɛn bɔdi. Dis na di rizin we mek shak gɛt bɔku bɔku mɛkuri we yu kɔmpia am wit ɔda smɔl smɔl fish dɛn.
Pan ɔl we dɛn kin tek di prɔblɛm dɛn we mɛkkyuri kin gɛt smɔl we dɛn kɔmpia am to di bɛnifit dɛn we pɔsin kin gɛt we i it fish, if pɔsin it fish we gɛt bɔku mɛkuri ɔltɛm, dat kin mek i gɛt mɛkuri pɔyzin . Bɔt gud nyus de. If yu kuk fish fayn fayn wan, i kin ridyus di mɛkkyuri we de insay am bay lɛk 30%.
I rili impɔtant fɔ mek bɛlɛ uman ɛn yɔŋ pikin dɛn nɔ it tuna fish ɔltogɛda. dis na biכs if di mεkkyuri bכku i kin pwεl di pikin in bren εn in nεv sεstem we de divεlכp. Ivin mama dɛn we de gi pikin dɛn bɛlɛ fɔ tɔk to dɛn dɔktɔ bɔt dis ɛn aks fɔ advays.
Ivin fɔ big pɔsin we gɛt wɛlbɔdi, i nɔ fayn fɔ it bɔku bɔku fish ɔltɛm. Fɔ it am di rayt we, wan wan tɛm, na di tin we nɔ bad pas ɔl.
Wetin na di nyutrishɔn valyu fɔ tuna fish?
Lɛ wi si us nyutrishɔn fact dɛn de insay wan pis tuna we we lɛk 85 gram (3 ɔns).
| Nutrient sɛkshɔn | Sayz |
|---|---|
| Kalori dɛn we yu kin gɛt | 146. Na di 146 |
| Protɛin we de mek pɔsin gɛt | 19.9 g |
| Tɔtɔl fat | 6.74 g |
| Kabohaydrɛt dɛn | 0 g |
| Kalsiɔm we dɛn kɔl | 5,1 mg |
| Fɔsfɔr we dɛn kɔl | 258 mg |
| Potashɔm we gɛt di sik | 424 mg |
| Selenium we dɛn kɔl | 58,2 μg |
Aw fɔ pripia fish fayn ɛn fayn?
Dɛn kin tɔk bɔt di teist we di il gɛt tik, mit flawa wit swit teys smɔl. Bɔku pipul dɛn nɔ lɛk fɔ it fish bikɔs i "fishy smell." Bɔt bikɔs il nɔ gɛt da strɔng fish smel de, ivin di wan dɛn we nɔ lɛk fish kin ɛnjɔy am. I mit tik, lɛk stik, ɛn i nɔ kin krɔs izi wan lɛk ɔda fish dɛn.
Fɔ mek yu gɛt di bɛst flawa, di fish we yu bay fɔ fresh. Wan fresh fish fɔ strɔng smɔl we yu tɔch am ɛn spring bak we yu prɛs am wit yu finga. If yu bay fish we dɛn dɔn frɔz, chɛk fɔ si if ɛni ays kiub de pan am. Ays kiub min se di fish dɔn frɔz fɔ lɔng tɛm, ɔ dɛn dɔn tɔn am ɛn frɔz am bak. If dat apin, di flawa go ridyus.
Aw fɔ kuk?
I bɛtɛ fɔ kuk ɛn it fresh fish kwik kwik wan afta yu bay am, bikɔs i kin pwɛl kwik kwik wan. Stɔr fresh fish na di say we kol pas ɔl na frij, dɔŋ ɔda it dɛn. Frɔzɛn fish fɔ thaw bifo yu kuk. Di bɛst we fɔ thaw am na fɔ lɛf am na frij fɔ wan nɛt. If yu rɔsh, yu kin thaw am insay wan bol we gɛt kol wata ɔ na di maykrowev pan di "difrɔst" sɛtin.
Bɔku we dɛn de fɔ kuk tuna. Di we dɛn we pipul dɛn lɛk pas ɔl na fɔ gril, fɔ frɛy pan pan, ɛn fɔ brok am. Bikɔs dis fish gɛt smɔl flawa, i izi fɔ mek yu flawa wit ɛni sizin ɔ sos we yu lɛk.
Di impɔtant tin na dat, lɛk ɛni fish, kuk tɔtɛlini te di tɛmpracha we de insay go rich 145 digri F.I fɔ kuk fayn fayn wan. Fish we dɛn kuk fayn fɔ wayt ɔlsay, ɛn i fɔ izi fɔ separet di pat dɛn we dɛn chuk am wit fɔk.
Mɛsej we dɛn kin kɛr go na os
- Sɔdfish na fish we rili gɛt wɛlbɔdi ɛn we gɛt bɔku prɔtin ɛn tin dɛn lɛk Omega-3 we de ɛp yu at.
- Bɔt wi fɔ tek tɛm bikɔs di mɛkuri de bɔku .
- Uman dɛn we gɛt bɛlɛ, mama dɛn we de gi pikin dɛn bɛlɛ, ɛn smɔl pikin dɛn fɔ avɔyd fɔ it fish atɔl. If yu gɛt dawt, mek shɔ se yu go to yu dɔktɔ.
- Ivin big pipul dɛn we gɛt wɛlbɔdi fɔ it fish smɔl smɔl ɛn wan wan tɛm nɔmɔ.
- Ɔltɛm mek shɔ se yu kuk fish fayn fayn wan. Dis go ɛp fɔ ridyus di mɛkkyuri lɛvɛl smɔl ɛn fɔ mek yu nɔ gɛt pɔyzin fɔ it.
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