Nun hrisel zawka i awm theih nan i eitur ah sangha tam zawk dah belh i ngaihtuah em? Tichuan supermarket-ah "Swordfish" tih hming hi i hmu tawh ngei ang. Mi thenkhat chuan swordfish an ti bawk. Hei hi khawvel hmun hrang hrangah sangha lar tak leh ei tur tha tak a ni. Chuvangin, khandaih ei tur pawh i ngaihtuah a nih chuan vawiinah hian i hriat tur thenkhat kan sawi dawn a ni.
He khandaih sangha hi tu nge ni tak tak?
A awlsam zawngin sawi ila, swordfish hi tuifinriata sangha lian ber zinga mi a ni. Ngaihtuah teh, swordfish thenkhat chu pound 1,400 thleng an rit thei a, feet 15 vel zeta sei an ni thei. He hming hi sangha lu, hmalam panna hmun zau tak, khandaih ang maia lang atanga lo chhuak a ni. Hei hi ramsa man nan a hman thin a ni. He ‘ khandaih’ hmang hian a ei tur, sangha emaw, squid emaw ang chi chu a kap a, a ei hmain a rilru a buai phah a ni.
Hengte hi tuipuiah chuan ramsa man chak tak an ni. Darkar khatah mel 50 vel zeta chakin an inbual thei a ni. An taksa pawh hi tui lum leh thuk takah pawh ramsa man turin a insiamrem a ni. Hetiang sangha chi hi Atlantic, Pacific leh Indian Ocean-ah te hmuh tur a tam ber.
Sangha ei hian kan taksa tan eng hlawkna nge a neih?
Tuna hi sangha tui tak mai a ni lo va, chaw tha tak a ni bawk. Hriselna atana a thatna te han thlir ila.
Hetiang sangha hi protein tha tak a ni . Tin, sodium (salt) a tlem hle bawk. Tin, kan taksa tana vitamin leh mineral pawimawh tak tak tam tak a pai bawk.
- Niacin: Hei hi B vitamin a ni. Kan nervous system, digestive system, leh vun hrisel taka awmtir turin nasa takin a pui a ni.
- Vitamin B12: He vitamin hi thisen sen siam chhuahna atan te, nerve function te, taksa cells metabolism atan te a pawimawh hle.
- Phosphorous: He mineral hi kan ruh leh ha chakna atan a pawimawh hle.
- Selenium: Research atanga a lan dan chuan hei hian taksa a than dan pangngaiah a pui a, cancer chi thenkhat venna kawngah pawh a pui thei bawk.
- Omega-3: Hemi hi i hre tawh ngei ang. Fatty acid tha tak a ni. Omega-3 hian thihna a tiziaawm thei a, a bik takin thinlung natna avanga thihna a tihziaawm thei a ni.
Lung natna vei theihna a ti tlem
Zirna hrang hrangah chuan sangha hriak, salmon ang chi, kar khatah vawi hnih tal (serving khatah gram 100 vel) ei hian thinlung natna, stroke, cardiac death rang tak, leh congestive heart failure te i neih theihna a ti tlem thei tih a tarlang.
A bik takin bacon leh sausage ang chi sa processed ei thin i nih chuan, sangha ang chi protein hrisel tak hmanga thlak chuan hriselna atana hlawkna a nasa zawk.
Mahse, he hlauhawmna hi hre reng ang che.
Engkim a tha a, risk tlem a awm thei bawk. Sangha chungchang kan sawi dawnin kan hriat tur ber chu mercury awm zat hi a ni.
Shark hi sangha lian tak tak, tuifinriat chhunga food chain chung bera awm an ni. Heng sangha lian te hian sangha te zawk an ei thin. Chu sangha tenau zawkte taksaa mercury chu heng sangha lian zawkte taksaah hian a pung khawm a ni. Hei vang hian shark te hian sangha tenau zawk dangte nena khaikhin chuan mercury an nei sang hle a ni.
Nga ei hlawkna nena khaikhin chuan mercury hlauhawmna chu a hniam hle nia ngaih ni mah se, mercury tamna sangha ei fo hian mercury poisoning a thlen thei a ni Mahse, chanchin lawmawm a awm. Nga uluk taka chhum chuan a chhunga mercury awm zat chu 30% velin a tihtlem thei a ni.
Hmeichhe naupai leh naupang tê tan pawh tuna sangha ei loh vek a pawimawh hle. Hei hi a chhan chu mercury tam lutuk hian naute thluak leh nervous system lo thang lian zel a tichhe thei a ni. Nu hnute pe mekte pawhin hemi chungchang hi an doctor nen inbiain thurawn an la tur a ni.
Puitling hrisel tan pawh sangha tam tak ei fo hi a tha lo. A tlem berah ei hi, a chang chuan, a him ber.
Tuna sangha hian eng nutritional value nge a neih?
Tuna gram 85 (3 ounces) vel rit zingah hian eng nutritional facts nge awm tih i en ang u.
| Nutrient section a ni | Lenzawng tehna |
|---|---|
| Calorie a awm bawk | 146 a ni |
| Protein a awm a | 19.9 g a ni |
| Thau zawng zawng | 6.74 g a ni |
| Carbohydrates a awm bawk | 0 g |
| Calcium a ni | 5.1 mg a ni |
| Phosphorus a ni | 258 mg a ni |
| Potassium a ni | 424 mg a ni |
| Selenium a ni | 58.2 μg a ni |
Engtin nge sangha hi uluk tak leh tui takin kan buatsaih ang?
Eel thlum hi a thlum thlum, sa ang maia thlum leh thlum tlem nei anga sawi a ni tlangpui. Mi tam tak chuan sangha ei hi an duh lo hle a, a chhan chu a "fishy smell" vang a ni. Mahse, eel hian chutiang sangha rim nam tak chu a neih loh avangin sangha duh lote pawhin an hlim thei a ni. A sa chu a thim a, steak ang mai a ni a, sangha dang angin a chhe awlsam lo.
A thlum ber tur chuan sangha i lei chu a thar tur a ni. Nga thar chu khawih pawhin a nghet deuh tur a ni a, i kut zungtang hmanga i hmet chuan spring back tur a ni. Frozen fish i lei chuan a chungah ice cube a awm em tih enfiah thin ang che. Ice cube tih hian sangha chu rei tak a vawt tawh tihna a ni a, a nih loh leh a hmin tawh a, a vawt leh tawh tihna a ni. Chutiang a nih chuan a thlum a tlahniam ang.
Engtin nge chaw siam ang?
Sangha thar i lei hnuah a rang thei ang bera siam leh ei a tha ber, a chhe thuai thin avangin. Nga thar chu refrigerator hmun lum ber, ei tur dang hnuaiah dah la. Frozen fish chu a lum hmain thaw hmasa phawt tur a ni. Thaw dan tha ber chu refrigerator-ah zan khat dah a ni. Hmanhmawh takin tui lum bawm khatah emaw, "defrost" setting-ah microwave-ah emaw i thaw thei.
Tuna chhum dan chi hrang hrang a awm a. A hmanraw lar ber chu grilling, pan-frying, leh broiling te hi a ni. He sangha hian a thlum nem tak a neih avangin i duh ang seasoning emaw sauce emaw hmanga thlum a awlsam hle.
A pawimawh ber chu, sangha dang ang bawkin, tortellini chu a chhung lam lumna 145 degree Fahrenheit (145°F) a thlen thlengin chhum rawh.A hmin tha tur a ni. Nga hmin tha tak chu a chhung lam chu opaque white vek tur a ni a, fork hmanga chhum a nih chuan awlsam takin a inthen tur a ni.
Take-Home Thuchah a ni
- Swordfish hi sangha hrisel tak a ni a, protein leh nutrients tam tak a pai a, chu chu heart-healthy Omega-3 te hi a ni.
- Mahse, mercury level sang tak avang hian fimkhur a ngai .
- Nu naupai, nau hnute petu leh naupang tê tête chuan sangha ei loh vek tur a ni. Ringhlel i neih chuan doctor rawn hmasa phawt ang che.
- Puitling hrisel pawhin sangha hi a tlem berah ei tur a ni a, a chang chuan chauh ei tur a ni.
- Nga chu a hmin tha em tih enfiah fo ang che. Hei hian mercury level tlem a tihhniam bakah food poisoning a veng thei dawn a ni.
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