Ese nawe ukunda kurya tuna? Menya neza izi nyungu zitangaje ku buzima! (Ibyiza by'ituna ku buzima)

Twese dukunda kurya tuna, sibyo? Cyane cyane muri twe muri Sri Lanka, amafi yo mu macupa, cyangwa "salmon" nk'uko tuyita mu buryo bw'urukundo, arakunzwe cyane. Uburyohe bwa salmon iyo ivanzwe mu mavuta, ivanzwe mu birungo kandi ikaryanwa n'umuceri... Ariko se wari uzi ko iyi fish ya tuna idaryoshye gusa, ahubwo inafitiye akamaro kanini ubuzima bwacu? None rero uyu munsi, reka tuvuge ku buryo iyi fish nziza ya tuna ifitiye umubiri wacu akamaro.

Akamaro gatangaje k'amafi ya tuna ku buzima

Mu magambo make, tuna ni ifunguro ryinshi ririmo intungamubiri nyinshi. Reka turebere hamwe akamaro nyamukuru itanga ku mibiri yacu.

Ni byiza ku buzima bw'umutima

Amafi ya tuna akungahaye kuri aside irike ya omega-3, intungamubiri y'agaciro cyane. Ibi ni byiza cyane ku mutima wacu. Izi omega-3 zifasha kugabanya cholesterol mbi, cyangwa cholesterol ya LDL , ishobora kwirundanya mu mitsi yacu y'amaraso. Tekereza nk'itsinda rito ry'abakozi bakora isuku mu mitsi yacu y'amaraso. Ubushakashatsi bwagaragaje ko ibi bigabanya cyane ibyago byo kurwara indwara z'umutima na stroke.

Bifasha mu kurinda amaso

Ubu bumaji bwitwa Omega-3 nabwo ni bwiza cyane ku maso yacu. Kurya tuna bifasha mu kurinda indwara z'amaso yumye. Nanone, iyi ntungamubiri ni ingenzi mu kubungabunga ubuzima rusange bwa retina. Rero, ni byiza kongeramo tuna mu mirire yawe kugira ngo ukomeze kubona neza igihe kirekire.

Bigabanya ibyago byo kurwara kanseri

Kubyimba guhoraho , ari na byo bimara igihe kirekire mu mibiri yacu, bishobora gutera ubwoko bumwe na bumwe bwa kanseri. Aside y’ibinure ya omega-3 iri muri tuna ishobora gufasha mu kugenzura ubu bubyimbe. Bikekwa kandi ko ifite ubushobozi bwo kugenzura ikura ry’uturemangingo twa kanseri ku rugero runaka.

Bifasha mu kugenzura ibiro

Niba ugerageza kugabanya ibiro, tuna ishobora kuba inshuti yawe magara. Kubera ko tuna ari ubwoko bw'ifi ifite ibinure bike kandi irimo poroteyine nyinshi (`inyama zitarimo ibinure`) . Kubera ko irimo poroteyine nyinshi, wumva uhaze nubwo wamaze kurya bike. Kubwibyo, ushobora kugenzura kurya cyane bitari ngombwa. Ibi bifasha cyane mu kugenzura ibiro by'umubiri wawe.

Agaciro k'intungamubiri ka tuna kangana iki?

Tuna ni ikigega cy’ibinyabutabire n’imyunyungugu, cyane cyane vitamine D.Kimwe mu biribwa byiza cyane ushobora kubona. Iyo uriye garama 85 za tuna yo mu macupa, ushobora kubona 50% by'ingano ya vitamine D isabwa buri munsi. Vitamine D ni ingenzi mu gukomeza amagufwa yacu, gukomeza ubudahangarwa bw'umubiri, no kugira ngo abana bakure neza.

Byongeye kandi, tuna irimo kandi izi ntungamubiri:

• Icyuma
• Vitamine B6
• Potasiyumu
• Selenium
• Iyode

Reka turebere hamwe intungamubiri zingana na garama 113 za tuna y'umweru.

Itondere ibi bintu mugihe urya tuna

Uko tuna yaba nziza kose, hari ibintu bike tugomba kumenya. Igikuru ni uko ishobora kuba irimo mercure.

Muri rusange, tuna yo mu macupa ifite urugero ruto rwa mercure ugereranyije na tuna nshya, kuko amafi akoreshwa mu gukaranga ari mato.

Muri rusange, abantu bakuru basabwa kurya ibice bibiri cyangwa bitatu bya tuna yoroheje n'igice kimwe cya tuna y'umweru buri cyumweru.

Ni gute wakora tuna iryoshye?

Amaduka yacu afite tuna nyinshi nshya (kelawalla) ndetse na tuna yo mu macupa. Kubera ko tuna yo mu macupa yamaze gutekwa, ishobora kuribwa ivuye mu gacupa.

Dore uburyo bwiza bwo kongeramo tuna mu mafunguro yawe:

• Shyiramo uduce twa tuna muri salade nshya.
• Uduce tw’amafi ya tuna dushobora guterwa amavuta ya elayo, indimu, urusenda, na pilipili y’icyatsi kibisi yaciwe neza, hanyuma tukarangirwa cyangwa tukarangirwa.
• Tegura 'tuna melt' vuba ushyira tuna na foromaje ku duce tw'umugati hanyuma ukabiteka mu ziko igihe gito.
• Ushobora kandi gukora 'burger' iryoshye ya tuna ukoresheje tuna aho gukora inyama z'inka. Nk'uko dukora cutlets, ugomba gukora patty gusa.