Tuna ei pawh i ngaina em? Hêng hriselna atana ṭhatna mak tak takte hi zir rawh! (Tuna hriselna atana a thatna)

Tuna ei hi kan ngaina vek a ni lawm ni? A bik takin Sri Lanka-a kan zingah chuan canned fish, a nih loh leh hmangaihna nena kan tih angin "salmon" hi a lar hle. Salmon hi oil-a marinate a, spice-a marinate leh buhfai nena ei a thlum dan... Mahse, he tuna sangha hi a tui mai ni lovin, kan hriselna atan pawh a hlawkpui hle tih i hria em? Chuvangin vawiinah hian he tuna sangha tui tak hi kan taksa tan a tha em em tih hi han sawi ila.

Tuna sangha hriselna atana hlawkna mak tak tak

A awlsam zawngin tuna hi superfood a ni a, nutritional goodness nen a khat a ni. Kan taksa tana a hlawkna ber berte han thlir ila.

Lung hriselna atan a ropui hle

Tuna sangha hian omega-3 fatty acids a pai tam hle a, eitur hlu tak a ni. Hei hi kan thinlung tan a tha em em a ni. Heng omega-3s te hian kan thisen kalna kawnga cholesterol tha lo, a nih loh leh LDL cholesterol , lo awm thei chu a tihziaawm thei a ni. Kan thisen kalna kawng tifaitu hnathawk pawl tlemte angin han ngaihtuah teh. Research atanga a lan dan chuan hei hian thinlung natna leh stroke vei theihna a ti tlem hle.

Mit hmuhna venhimna atan a pui

He magic Omega-3 an tih hi kan mit tan pawh a tha hle. Tuna ei hian mit natna (dry eye disease) lakah a veng thei a ni. Tin, he nutrient hi retina hriselna zawng zawng vawng reng turin a pawimawh hle bawk. Chuvangin, hun rei tak chhung mit hmuhna tha tak neih theih nan i eitur ah tuna telh hi a finthlak hle.

Cancer vei theihna a ti tlem

Chronic inflammation , kan taksaa hun rei tak awm thin hian cancer chi hrang hrang a thlen thei a ni. Tuna-a omega-3 fatty acids hian he inflammation hi a control thei a ni. Tin, cancer cells te hi eng emaw chen chu control theihna an nei niin an ngai bawk.

Weight control naah a pui bawk

I taksa rihna tihtlem i tum a nih chuan tuna hi i thian tha ber a ni thei. A chhan chu tuna hi sangha chi khat a nih avangin thau tlem leh protein tamna (`lean meat`) . Protein a pai tam avangin a tlem a ei hnuah pawh i chawl tih i hria. Chuvangin, tul lo taka ei tam lutuk hi i thunun thei a ni. Hei hian i taksa rihna control-na kawngah nasa takin a pui a ni.

Tuna hi engtin nge nutritional value a neih?

Tuna hi vitamin leh mineral, a bik takin vitamin D dahkhawmna hmun a ni.Chaw tha ber ber zinga mi. Canned tuna gram 85 vel i ei chuan nitin vitamin D mamawh zat 50% i hmu thei a, Vitamin D hi kan ruh tichaktu atan te, immune system tichaktu atan te, naupang hrisel taka thanlenna atan te a pawimawh hle.

Hei bakah hian tuna hian heng nutrients te hi a pai bawk:

• Thir
• Vitamin B6 a ni
• Potassium a ni
• Selenium a ni
• Iodine a ni

Tuna dum gram 113 vel ei tur tha (nutrition content) hi han thlir ila.

Tuna i ei dawnin heng thilte hi fimkhur hle ang che

Tuna hi eng ang pawhin tha mah se, kan hriat chian ngai tlemte a awm. A bulpui ber chu mercury engemaw zat a awm thei tih hi a ni.

Canned tuna hian tuna thar aiin mercury a nei tlem zawk tlangpui a, a chhan chu canned tuna atana hman tur sangha hi a te zawk vang a ni.

A tlangpuiin puitling tan kar khatah light tuna vawi hnih atanga vawi thum leh white tuna vawi khat ei tur a ni.

Engtin nge tuna tui tak i siam?

Kan dawrah hian tuna thar (kelawalla) bakah canned tuna pawh a tam hle. Canned tuna hi a tui tawh avangin can atanga chhuak nghal mai theih a ni.

I chaw eiah tuna i dah theih dan tui tak tak te chu hetiang hi a ni:

• Salad thar ah tuna piece thenkhat dah la.
• Tuna fish fillets hi a tui zawngin olive oil, lime, pepper, leh green chili tlem te te nen marinate theih a ni a, chutah chuan grill emaw fried emaw a ni thei.
• Chhangphut slice-ah tuna leh cheese dahin oven-ah rei vak lo bak la, ‘tuna melt’ rang tak siam rawh.
• Bawngsa aiah tuna hmangin ‘tuna burger’ tui tak i siam thei bawk. Cutlet kan siam ang bawkin patty pawh i siam mai tur a ni.