Ngaba ucinga ngokongeza iintlanzi ezininzi ekutyeni kwakho ukuze uphile ubomi obusempilweni? Mhlawumbi sele ulibonile igama elithi "Swordfish" kwiivenkile ezinkulu. Abanye abantu bayibiza ngokuba yi-swordfish. Le yintlanzi edumileyo nenesondlo kwihlabathi liphela. Ngoko ke, ukuba ucinga nangokutya i-swordfish, namhlanje siza kuthetha ngezinto ezithile ekufuneka uzazi ngayo.
Ngubani kanye kanye lo mfoti wekrele?
Ngamafutshane, i-swordfish yenye yezona ntlanzi zinkulu elwandle. Khawucinge nje, ezinye ii-swordfish zinokufikelela kwiikhilogram ezili-1,400 kwaye zikhule zibe ziimitha ezili-15 ubude. Le ntlanzi ifumana igama layo ngenxa yenxalenye yentloko yayo ethe tyaba, efana nekrele ephuma phambili. Yile nto iyisebenzisayo ukuzingela. Isebenzisa eli 'krele' ukubetha ixhoba layo, njengeentlanzi okanye i-squid, ibenze bangazi nto ngaphambi kokuba batye.
Aba ngabazingeli abakhawulezayo kakhulu elwandle. Banokudada ngesantya esifikelela kwiimayile ezingama-50 ngeyure. Imizimba yabo ikwalungele ukuzingela nokuba kumanzi abandayo, anzulu. Olu hlobo lwentlanzi lufumaneka kakhulu kwi-Atlantic, Pacific, kunye ne-Indian Oceans.
Zithini iingenelo zokutya intlanzi emizimbeni yethu?
I-tuna ayisiyontlanzi imnandi nje kuphela, ikwakukutya okunesondlo kakhulu. Makhe sijonge iingenelo zayo empilweni.
Olu hlobo lwentlanzi lumthombo olungileyo kakhulu weproteni . Ikwanomlinganiselo omncinci kakhulu wesodium (ityuwa). Ukongeza, iqulethe iivithamini kunye neeminerali ezininzi ezibalulekileyo emzimbeni wethu.
- I-Niacin: Le yivithamini B. Inceda kakhulu ekugcineni inkqubo yethu yemithambo-luvo, inkqubo yokugaya ukutya, kunye nolusu lusempilweni.
- I-Vitamin B12: Le vithamini ibalulekile kwimveliso yeeseli ezibomvu zegazi, ukusebenza kwemithambo-luvo, kunye ne-metabolism yeeseli zomzimba.
- I-Phosphorous: Le minerali ibaluleke kakhulu ekuqiniseni amathambo namazinyo ethu.
- I-Selenium: Uphando lufumanise ukuba oku kunceda ekukhuleni okuqhelekileyo emzimbeni kwaye kunokunceda ekuthinteleni ezinye iintlobo zomhlaza.
- I-Omega-3: Mhlawumbi ukhe weva ngale. Yi-fatty acid eluncedo kakhulu. I-Omega-3 inokunciphisa umngcipheko wokufa, ingakumbi ngenxa yesifo sentliziyo.
Inciphisa umngcipheko wesifo sentliziyo
Izifundo zibonisa ukuba ukutya iintlanzi ezinamafutha, ezifana nesalmon, ubuncinane kabini ngeveki (malunga ne-100 grams ngokuphakelwa ngakunye) kunokunciphisa umngcipheko wesifo sentliziyo, isifo sohlangothi, ukufa ngesiquphe kwentliziyo, kunye nokusilela kwentliziyo okuxineneyo.
Ingakumbi ukuba ungumntu otya inyama ecutshungulweyo efana nebhekoni kunye nesoseji, iingenelo zempilo zinkulu ngakumbi ukuba uzitshintsha ngomthombo onempilo weproteni efana nentlanzi.
Kodwa, qiniseka ukuba uyayiqonda le ngozi.
Yonke into ilungile kwaye kunokubakho umngcipheko omncinci. Xa sithetha ngeentlanzi, into ephambili ekufuneka siyiqaphele ngumthamo we-mercury .
Iishark ziintlanzi ezinkulu ezikwindawo ephezulu kwikhonkco lokutya elwandle. Ezi ntlanzi zinkulu zitya iintlanzi ezincinci. I-mercury emizimbeni yezo ntlanzi zincinci iqokelelana emizimbeni yezi ntlanzi zinkulu. Yingakho iishark zinezinga eliphezulu le-mercury xa kuthelekiswa nezinye iintlanzi ezincinci.
Nangona iingozi ze-mercury zihlala zithathwa njengeziphantsi xa kuthelekiswa neenzuzo zokutya iintlanzi, ukutya iintlanzi ezinamanqanaba aphezulu e-mercury rhoqo kunokukhokelela kwityhefu ye-mercury . Kodwa kukho iindaba ezimnandi. Ukupheka iintlanzi kakuhle kunokunciphisa ubungakanani be-mercury kuyo malunga ne-30%.
Kubaluleke kakhulu ukuba abafazi abakhulelweyo nabantwana abancinci baphephe ukutya intlanzi ye-tuna ngokupheleleyo. Oku kungenxa yokuba amanqanaba aphezulu e-mercury anokonakalisa ingqondo yomntwana esakhulayo kunye nenkqubo yemithambo-luvo. Kwanoomama abancancisayo kufuneka bathethe nogqirha wabo ngale nto baze bafune iingcebiso.
Nokuba ngumntu omdala osempilweni, ayilocebo lilungileyo ukutya iintlanzi ezininzi rhoqo. Ukuzitya ngokulinganisela, ngamanye amaxesha, yeyona ndlela ikhuselekileyo.
Ingakanani ixabiso lesondlo seentlanzi ze-tuna?
Makhe sibone ukuba zeziphi iinkcukacha zesondlo ezikwiqhekeza le-tuna elinobunzima obumalunga nama-85 grams (ii-ounces ezi-3).
| Icandelo lezondlo | Ubungakanani |
|---|---|
| Iikhalori | 146 |
| Iiproteni | 19.9 g |
| Amafutha ewonke | 6.74 g |
| Iicarbohydrate | 0 g |
| I-calcium | 5.1 mg |
| I-phosphorus | 258 mg |
| I-Potassium | 424 mg |
| I-Selenium | 58.2 µg |
Ungayilungisa njani intlanzi ngokufanelekileyo nangendlela emnandi?
Incasa ye-eel idla ngokuchazwa njengenencasa etyebileyo, efana nenyama enencasa emnandi kancinci. Abantu abaninzi abayithandi ukutya intlanzi ngenxa "yevumba layo lentlanzi." Nangona kunjalo, ekubeni i-eel ingenalo elo vumba linamandla lentlanzi, nabo bangayithandiyo intlanzi banokuyonwabela. Inyama yayo ityebile, njengenyama yenkomo, kwaye ayiqhekeki lula njengezinye iintlanzi.
Ukuze ufumane incasa emnandi, intlanzi oyithengayo kufuneka ibe yintsha. Intlanzi entsha kufuneka iqine kancinci xa uyichukumisa ize ibuyele umva xa uyicinezela ngomnwe wakho. Ukuba uthenga intlanzi eqandisiweyo, jonga ukuba kukho na iityhubhu zomkhenkce kuyo. Iityhubhu zomkhenkce zithetha ukuba intlanzi ibiqandisiwe ixesha elide, okanye inyibilikisiwe yaza yaphinda yaqandiswa. Ukuba oko kuyenzeka, incasa iya kuncipha.
Upheka njani?
Kungcono ukupheka nokutya intlanzi entsha ngokukhawuleza emva kokuba uyithengile, kuba yonakala ngokukhawuleza. Gcina intlanzi entsha kwindawo ebandayo yefriji, ngaphantsi kwezinye ukutya. Intlanzi eqandisiweyo kufuneka inyibilikiswe ngaphambi kokuba iphekwe. Eyona ndlela ilungileyo yokuyinyibilikisa kukuyishiya efrijini ubusuku bonke. Xa ukhawuleza, ungayinyibilikisa kwisitya samanzi abandayo okanye kwi-microwave kwindawo "yokunyibilikisa".
Zininzi iindlela zokupheka i-tuna. Ezona ndlela zidumileyo kukuyigrilla, ukuyiqhotsa epanini, kunye nokuyibilisa. Ekubeni le ntlanzi inencasa ethambileyo, kulula ukuyinambitha ngayo nayiphi na incasa okanye isosi oyithandayo.
Into ebalulekileyo kukuba, njengayo nayiphi na intlanzi, ipheke i-tortellini ide ifikelele kumaqondo obushushu angaphakathi kwi-145 degrees Fahrenheit (145°F).Ifanele iphekwe kakuhle. Iqhekeza lentlanzi eliphekiweyo kakuhle kufuneka libe mhlophe ongacacanga ngaphakathi, kwaye iziqwenga kufuneka zahlukane ngokulula xa zihlatywa ngefolokhwe.
Umyalezo Wokuya Ekhaya
- I-Swordfish yintlanzi esempilweni kakhulu etyebileyo kwiproteni kunye nezondlo ezifana ne-Omega-3 enempilo yentliziyo.
- Nangona kunjalo, kufuneka kuqatshelwe ngenxa yamanqanaba aphezulu e-mercury .
- Abafazi abakhulelweyo, oomama abancancisayo, kunye nabantwana abancinci kufuneka baphephe ukutya intlanzi ngokupheleleyo. Ukuba unamathandabuzo, qiniseka ukuba uqhagamshelana nogqirha wakho.
- Kwanabantu abadala abasempilweni bafanele batye iintlanzi ngokulinganisela kwaye ngamaxesha athile kuphela.
- Soloko uqinisekisa ukuba intlanzi iphekiwe kakuhle. Oku kuya kunceda ukunciphisa amanqanaba e-mercury kancinci kwaye kuthintele ukutyhefeka kokutya.
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