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.
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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.
A bik takin tuna hi vitamin B12 tamna ei tur a ni. DNA thar siam nan Vitamin B12 hi a pawimawh hle a, hei hi kan taksaa cell tin master plan ang mai a ni. Thisen sen (red blood cells) siam chhuahnaah a pui bawk a, thisen tlakchhamna (anemia), emaw thisen sang hniam (low blood pressure) a veng thei bawk.
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.
| Nutrient a ni | Belhkhawm |
|---|---|
| Calorie a awm bawk | 145-ah a awm |
| Protein a awm a | gram 26.77 a ni |
| Thau | 3.37 gram a ni |
| Carbohydrates a awm bawk | 0 gram a ni |
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Check Availability →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.
Nu naupai, nau hnute pe, leh naupang tê tête hnêna tuna i pe a nih chuan , i doctor emaw, damdawi lam thiam emaw rawn hmasa phawt ang che . A pawimawh hle mai.
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.
Take-Home Thuchah a ni
- Tuna hi chaw tha tak a ni a, omega-3, vitamin D, leh protein te a pai tam hle.
- Hengte ei hian thinlung hriselna, mit leh taksa rihna tihtlem nan nasa takin a pui a ni.
- Tuna hian mercury tlem a pai thei a, chuvangin i ei zat hi fimkhur hle ang che.
- Hmeichhe naupai, nau hnute pe lai, a bik takin naupang tê tête chuan tuna an ei hmain damdawi lam thurawn an lak hmasak phawt a ngai a ni.
- Canned tuna hi a tha hle a, rang tak leh awlsam takin i ei tur ah i dah thei bawk.
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