Wi ɔl lɛk fɔ it tuna, nɔto so? Ɛspɛshali bitwin wi na Sri Lanka, tin fish, ɔ "salmon" as wi kin kɔl am wit lɔv, rili pɔpul. Di teist fɔ salmon we dɛn marina am wit ɔyl, marinated insay spays ɛn it wit rays... Bɔt yu no se dis tuna fish nɔto jɔs swit, bɔt i rili bɛnifit wi wɛlbɔdi? So tide, lɛ wi tɔk bɔt aw dis fayn fayn tuna fish gud fɔ wi bɔdi.
Amazing health benefits of tuna fish
Fɔ tɔk am simpul wan, tuna na supamakit we gɛt bɔku tin fɔ it. Lɛ wi tek tɛm luk di men bɛnifit dɛn we i de gi wi bɔdi.
Gret fɔ at wɛlbɔdi
Tuna fish gɛt bɔku omega-3 fat asid, we na wan tin we rili valyu. Dis na tin we rili fayn fɔ wi at. Dɛn omega-3 ya kin ɛp fɔ ridyus bad kɔlɔstrel, ɔ LDL kɔlɔstrel , we kin gɛda na wi blɔd vesel dɛn. Tink bɔt dɛn lɛk wan smɔl tim we de wok fɔ klin wi blɔd vesel dɛn. Risach dɔn sho se dis kin rili ridyus di risk fɔ gɛt at sik ɛn strok.
I de ɛp fɔ protɛkt di yay we pɔsin de si
Dis majik we dɛn kɔl Omega-3 rili fayn fɔ wi yay bak. If yu it tuna, i kin ɛp fɔ protɛkt yu frɔm dray yay sik. כlso, dis nyutriεnt implεnt fכ mεnten di כvala hεlth na di rεtina. So, i fayn fɔ ad tuna to yu it fɔ mek yu gɛt gud yay fɔ lɔng tɛm.
I de ridyus di risk fɔ gɛt kansa
Krεse inflameshn , wae na wan sik wae kin de na wi bɔdi fɔ lɔng tɛm, kin mek wi gɛt sɔm kayn kansa. di omega-3 fεt asid dεm we de insay tuna kin εp fכ kכntrכl dis inflameshn. Dɛn biliv bak se dɛn ebul fɔ kɔntrol di we aw di kansa sɛl dɛn de gro te to sɔm mak.
I de ɛp fɔ kɔntrol di wet
If yu de tray fɔ lɛf fɔ it bɔku bɔku it, tuna kin bi yu bɛst padi. Bikɔs tuna na wan kayn fish we nɔ gɛt bɔku fat ɛn we gɛt bɔku prɔtin (`lean meat`) . Bikɔs i gɛt bɔku prɔtin, yu kin fil ful ivin afta yu it smɔl. So, yu kin kɔntrol di it we yu de it pasmak we yu nɔ nid. Dis kin ɛp bɔku fɔ kɔntrol yu bɔdi wet.
Tuna, mɔ, na it we gɛt bɔku vaytamɛn B12. Vitamin B12 impɔtant fɔ mek nyu DNA, we tan lɛk di masta plan fɔ ɛvri sɛl na wi bɔdi. I kin ɛp bak fɔ mek rɛd blɔd sɛl dɛn ɛn mek dɛn nɔ gɛt anemia, ɔ blɔd prɛshɔn we nɔ go dɔŋ.
Aw di nyutrishɔn valyu we tuna gɛt?
Tuna na say we dɛn kin kip vaytamɛn ɛn minral dɛn, mɔ di vaytamɛn D.Wan pan di bɛst it dɛn we yu kin gɛt. If yu it lɛk 85 gram tin tuna, yu kin gɛt 50% pan di vaytamɛn D we dɛn kin se ɛvride.Vitamin D impɔtant fɔ mek wi bon dɛn strɔng, fɔ mek di imyun sistɛm strɔng, ɛn fɔ mek pikin dɛn gɛt wɛlbɔdi.
Apat frɔm dat, tuna gɛt dɛn tin ya bak:
- Ayɛn
- Vitamin B6 we gɛt di sik
- Potashɔm we gɛt di sik
- Selenium we dɛn kɔl
- Ayodin we gɛt ayodin
Lɛ wi tek wan luk pan di nyutrishɔn we de insay lɛk 113 gram wayt tuna.
| Nutrient we de mek pɔsin gɛt tin fɔ it | Ɔmɔs |
|---|---|
| Kalori dɛn we yu kin gɛt | 145. Na di 145 |
| Protɛin we de mek pɔsin gɛt | 26.77 gram dɛn |
| Bɔmp | 3.37 gram dɛn |
| Kabohaydrɛt dɛn | 0 gram dɛn |
Tek tɛm wit dɛn tin ya we yu de it tuna
I nɔ mata aw tuna gud, sɔm tin dɛn de we wi nid fɔ no bɔt. Di men wan na dat, i kin gɛt sɔm mɛkuri.
If yu de gi tuna to mama dɛn we gɛt bɛlɛ, mama dɛn we de gi pikin dɛn bɛlɛ, ɛn smɔl pikin dɛn , mek shɔ se yu go to yu dɔktɔ ɔ fama . I rili impɔtant.
Di tuna we dɛn kin put insay tin kin gɛt smɔl mɛkuri pas di fresh tuna, bikɔs di fish we dɛn kin yuz fɔ put tin dɛn we dɛn kin put insay tin kin smɔl.
Bɔku tɛm, dɛn kin se big pipul dɛn fɔ it tu to tri sav layt tuna ɛn wan savis wayt tuna fɔ wan wik.
Aw yu kin mek tuna fayn?
Wi stoa dɛn gɛt bɔku fresh tuna (kelawalla) ɛn bak tin dɛn we dɛn kin put insay tin fɔ it. Bikɔs dɛn dɔn kuk tuna we dɛn put insay tin, yu kin it am rayt kɔmɔt na di tin.
Na sɔm fayn fayn we dɛn we yu kin ad tuna to yu it dɛn:
- Ad sɔm tuna pis to wan fresh salad.
- Yu kin marinate di tuna fish filɛt dɛn fɔ mek i te wit ɔliv ɔyl, laym, pepa, ɛn smɔl grɛn chili we dɛn kɔt fayn fayn wan, dɔn yu kin gril am ɔ frɛsh am.
- Mek kwik ‘tuna melt’ bay we yu put tuna ɛn chiz pan slais bred ɛn bek dɛn na di ɔvin fɔ sɔm tɛm.
- Yu kin mek wan fayn fayn ‘tuna burger’ bak yuz tuna insted of bif. Jɔs lɛk aw wi kin mek kɔtlɛt, yu jɔs gɛt fɔ mek di pat.
Mɛsej we dɛn kin kɛr go na os
- Tuna na it we gɛt bɔku tin fɔ it we gɛt omega-3, vaytamɛn D, ɛn prɔtin.
- If yu it dɛn tin ya, dat kin ɛp bɔku pan yu at wɛlbɔdi, yu yay, ɛn kɔntrol yu wet.
- Tuna kin gɛt smɔl smɔl mɛkuri, so tek tɛm wit ɔmɔs yu de it.
- Uman dɛn we gɛt bɛlɛ, mama dɛn we de gi pikin dɛn bɛlɛ, ɛn mɔ yɔŋ pikin dɛn fɔ rili go to dɔktɔ bifo dɛn it tuna.
- Tin tuna na fayn opshɔn we yu kin ad kwik ɛn izi to yu it.
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