Kodi mumakondanso kudya tuna? Dziwani za ubwino wodabwitsa uwu pa thanzi! (Ubwino wa Tuna pa Thanzi)

Tonsefe timakonda kudya tuna, eti? Makamaka pakati pathu ku Sri Lanka, nsomba zam'chitini, kapena "salimoni" monga momwe timazitchulira mwachikondi, ndizodziwika kwambiri. Kukoma kwa salimoni kukaikidwa mu mafuta, kukaikidwa mu zonunkhira ndikudyedwa ndi mpunga... Koma kodi mumadziwa kuti nsomba ya tuna iyi si yokoma kokha, komanso yothandiza kwambiri pa thanzi lathu? Chifukwa chake lero, tiyeni tikambirane za momwe nsomba yokoma iyi ilili yabwino kwa thupi lathu.

Ubwino wodabwitsa wa nsomba ya tuna pa thanzi

Mwachidule, tuna ndi chakudya chapamwamba chodzaza ndi zakudya zabwino. Tiyeni tiwone ubwino waukulu womwe umapereka ku matupi athu.

Zabwino kwambiri pa thanzi la mtima

Nsomba za tuna zili ndi mafuta ambiri a omega-3 acid, michere yofunika kwambiri. Izi ndi zabwino kwambiri pamtima pathu. Ma omega-3 amenewa amathandiza kuchepetsa cholesterol yoyipa, kapena LDL cholesterol , yomwe ingadziunjikane m'mitsempha yathu yamagazi. Taganizirani za iwo ngati gulu laling'ono la ogwira ntchito yoyeretsa mitsempha yathu yamagazi. Kafukufuku wasonyeza kuti izi zimachepetsa kwambiri chiopsezo cha matenda amtima ndi sitiroko.

Zimathandiza kuteteza maso

Zamatsenga izi zotchedwa Omega-3 ndi zabwino kwambiri pa maso athu. Kudya tuna kumathandiza kuteteza matenda a maso ouma. Komanso, michere iyi ndi yofunika kwambiri kuti retina ikhale ndi thanzi labwino. Chifukwa chake, ndi bwino kuwonjezera tuna muzakudya zanu kuti mukhale ndi maso abwino kwa nthawi yayitali.

Amachepetsa chiopsezo cha khansa

Kutupa kosatha , komwe ndi vuto la nthawi yayitali m'thupi lathu, kungayambitse mitundu ina ya khansa. Mafuta a omega-3 acid omwe ali mu tuna angathandize kuwongolera kutupa kumeneku. Amakhulupiriranso kuti ali ndi mphamvu zowongolera kukula kwa maselo a khansa pamlingo wina.

Zimathandiza kuchepetsa thupi

Ngati mukuyesera kuchepetsa thupi, tuna ikhoza kukhala bwenzi lanu lapamtima. Chifukwa tuna ndi mtundu wa nsomba yomwe ili ndi mafuta ochepa komanso mapuloteni ambiri ('nyama yopanda mafuta') . Popeza ili ndi mapuloteni ambiri, mumamva kukhuta ngakhale mutadya pang'ono. Chifukwa chake, mutha kuchepetsa kudya mopitirira muyeso kosafunikira. Izi zimathandiza kwambiri kuwongolera kulemera kwa thupi lanu.

Makamaka tuna ndi chakudya chokhala ndi vitamini B12 wochuluka. Vitamini B12 ndi yofunika kwambiri popanga DNA yatsopano, yomwe ili ngati dongosolo lalikulu la selo lililonse m'thupi lathu. Imathandizanso kupanga maselo ofiira a magazi ndikuletsa kuchepa kwa magazi m'thupi, kapena kuthamanga kwa magazi.

Kodi phindu la zakudya la tuna ndi lotani?

Tuna ndi nkhokwe ya mavitamini ndi michere, makamaka vitamini D.Chimodzi mwa zakudya zabwino kwambiri zomwe mungapeze. Ngati mudya pafupifupi magalamu 85 a tuna wophikidwa m'zitini, mutha kupeza 50% ya kuchuluka kwa vitamini D komwe kumalimbikitsidwa tsiku lililonse. Vitamini D ndi wofunikira polimbitsa mafupa athu, kulimbitsa chitetezo chamthupi, komanso kuti ana akule bwino.

Kuphatikiza apo, tuna ilinso ndi michere iyi:

• Chitsulo
• Vitamini B6
• Potaziyamu
• Selenium
• Ayodini

Tiyeni tiwone kuchuluka kwa zakudya zomwe zili ndi magalamu pafupifupi 113 a tuna yoyera.

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Samalani ndi zinthu izi mukamadya tuna

Kaya tuna ndi yabwino bwanji, pali zinthu zingapo zomwe tiyenera kudziwa. Chofunika kwambiri ndichakuti ikhoza kukhala ndi mercury.

Ngati mukupereka tuna kwa amayi apakati, amayi oyamwitsa, ndi ana aang'ono , onetsetsani kuti mwafunsa dokotala wanu kapena wamankhwala . Ndikofunikira kwambiri.

Nsomba ya m'zitini nthawi zambiri imakhala ndi mercury yochepa kuposa nsomba yatsopano, chifukwa nsomba zomwe zimagwiritsidwa ntchito poika m'zitini zimakhala zochepa.

Kawirikawiri amalangizidwa kuti akuluakulu azidya magawo awiri kapena atatu a tuna yopepuka ndi gawo limodzi la tuna yoyera pa sabata.

Kodi mumapanga bwanji tuna kukhala yokoma?

Masitolo athu ali ndi tuna watsopano (kelawalla) wambiri komanso tuna wophikidwa m'zitini. Popeza tuna wophikidwa kale m'zitini, ukhoza kudyedwa kuchokera mu chitinicho.

Nazi njira zina zokoma zomwe mungawonjezere tuna pa chakudya chanu:

• Onjezani zidutswa zina za tuna ku saladi yatsopano.
• Ma fillet a nsomba za tuna amatha kupakidwa mafuta a azitona, laimu, tsabola, ndi tsabola wobiriwira wodulidwa bwino, kenako n’kukazinga kapena kukazinga.
• Pangani 'tuna melt' mwachangu mwa kuyika tuna ndi tchizi pa zidutswa za buledi ndikuziphika mu uvuni kwa kanthawi.
• Mukhozanso kupanga 'tuna burger' yokoma pogwiritsa ntchito tuna m'malo mwa ng'ombe. Monga momwe timapangira ma cutlets, muyenera kungopanga patty.