Sonke siyakuthanda ukutya i-tuna, akunjalo? Ingakumbi phakathi kwethu eSri Lanka, intlanzi ekheniweyo, okanye "i-salmon" njengoko siyibiza ngothando, ithandwa kakhulu. Incasa ye-salmon xa ifakwe kwi-oyile, ifakwe kwiinongo kwaye ityiwa nerayisi... Kodwa ubusazi na ukuba le ntlanzi ye-tuna ayimnandi nje kuphela, kodwa ikwaluncedo kakhulu kwimpilo yethu? Ngoko ke namhlanje, masithethe ngendlela emnandi ngayo le ntlanzi ye-tuna emnandi emzimbeni wethu.
Iingenelo ezimangalisayo zempilo zentlanzi ye-tuna
Ngamafutshane, i-tuna kukutya okuphezulu okuzele zizinto eziluncedo. Makhe sijonge iingenelo eziphambili ezibonelela ngazo emizimbeni yethu.
Ilungele impilo yentliziyo
Intlanzi ye-tuna ityebile kwi -omega-3 fatty acids, isondlo esibaluleke kakhulu. Oku kulungile kakhulu entliziyweni yethu. Ezi omega-3s zinceda ekunciphiseni i-cholesterol embi, okanye i-LDL cholesterol , enokuqokelelana kwimithambo yegazi yethu. Cinga ngabo njengeqela elincinci labasebenzi abacoca imithambo yegazi yethu. Uphando lubonise ukuba oku kunciphisa kakhulu umngcipheko wesifo sentliziyo kunye nestroke.
Inceda ekukhuseleni ukubona
Lo mlingo obizwa ngokuba yi-Omega-3 ulungile kakhulu emehlweni ethu. Ukutya i-tuna kunceda ukukhusela kwizifo zamehlo ezomileyo. Kwakhona, esi sondlo sibalulekile ekugcineni impilo iyonke ye-retina. Ngoko ke, bubulumko ukongeza i-tuna ekutyeni kwakho ukuze ugcine amehlo akho ephilile ixesha elide.
Inciphisa umngcipheko womhlaza
Ukudumba okungapheliyo , okusisifo esihlala ixesha elide emizimbeni yethu, kunokukhokelela kwiintlobo ezithile zomhlaza. Ii-omega-3 fatty acids ezikwi-tuna zinokunceda ekulawuleni oku kudumba. Kukholelwa ukuba zinamandla okulawula ukukhula kweeseli zomhlaza ukuya kuthi ga kwinqanaba elithile.
Inceda ekulawuleni ubunzima
Ukuba uzama ukunciphisa umzimba, i-tuna inokuba ngumhlobo wakho osenyongweni. Kuba i-tuna luhlobo lwentlanzi olunamafutha aphantsi kwaye luneeproteni ezininzi ('inyama engenamafutha') . Ekubeni ineproteni eninzi, uziva uhluthi nasemva kokutya okuncinci. Ngoko ke, unokulawula ukutya ngokugqithisileyo okungeyomfuneko. Oku kunceda kakhulu ekulawuleni ubunzima bomzimba wakho.
I-tuna, ngakumbi, kukutya okutyebileyo kwi-vitamin B12. I-Vitamin B12 ibalulekile ekwenzeni i-DNA entsha, efana nesicwangciso esiphambili seseli nganye emzimbeni wethu. Ikwanceda ekuveliseni iiseli ezibomvu zegazi kwaye ithintele i-anemia, okanye uxinzelelo lwegazi oluphantsi.
Ixabiso lesondlo le-tuna linjani?
I-tuna yindawo yokugcina iivithamini kunye neeminerali, ingakumbi i-vitamin D.Enye yezona zinto zilungileyo onokuzifumana. Ukuba utya malunga neegram ezingama-85 ze-tuna ekhenkcezisiweyo, ungafumana i-50% yesixa esicetyiswayo se-vitamin D imihla ngemihla. I-Vitamin D ibalulekile ekuqiniseni amathambo ethu, ekuqiniseni inkqubo yomzimba yokuzikhusela, nasekuphuhliseni abantwana ngendlela esempilweni.
Ukongeza, i-tuna ikwanazo ezi zondlo:
- Intsimbi
- IVithamin B6
- I-Potassium
- I-Selenium
- Iodine
Makhe sijonge umxholo wesondlo omalunga ne-113 grams ye-tuna emhlophe.
| Izakhamzimba | Isixa |
|---|---|
| Iikhalori | 145 |
| Iiproteni | Iigram ezingama-26.77 |
| Amafutha | Iigram eziyi-3.37 |
| Iicarbohydrate | 0 iigram |
Lumka kwezi zinto xa usitya i-tuna
Nokuba i-tuna ilungile kangakanani na, kukho izinto ezimbalwa ekufuneka siziqaphele. Eyona iphambili kukuba isenokuba ne-mercury.
Ukuba unika ityhuna koomama abakhulelweyo, oomama abancancisayo, nabantwana abancinci , qiniseka ukuba uqhagamshelana nogqirha wakho okanye nekhemisti . Ibaluleke kakhulu loo nto.
I-tuna ekwi-cann idla ngokuba namanqanaba aphantsi e-mercury kune-tuna entsha, kuba intlanzi esetyenziselwa uku-cann incinci.
Ngokuqhelekileyo kucetyiswa ukuba abantu abadala batye iinxalenye ezimbini ukuya kwezintathu ze-tuna ekhaphukhaphu kunye nenxalenye enye ye-tuna emhlophe ngeveki.
Uyenza njani i-tuna ibe mnandi?
Iivenkile zethu zine-tuna entsha eninzi (i-kelawalla) kunye ne-tuna ekwi-can. Ekubeni i-tuna ekwi-can sele iphekiwe, ingatyiwa ikwi-can.
Nazi ezinye iindlela ezimnandi onokongeza ngazo i-tuna ekutyeni kwakho:
- Yongeza iziqwenga zetuna kwisaladi entsha.
- Iifillets zentlanzi ye-tuna zingafakwa kwi-marinade ukuze zinambitheke ngeoyile yomnquma, ilayimu, ipepile, kunye netshili eluhlaza eqoshiweyo, emva koko ziyosiwe okanye ziqhotswe.
- Yenza i-'tuna melt' ngokukhawuleza ngokubeka i-tuna kunye netshizi kwizilayi zesonka uze uzibhake kwi-oven okwethutyana.
- Ungenza ne-'tuna burger' emnandi usebenzisa i-tuna endaweni yenyama yenkomo. Njengokuba senza ii-cutlets, kufuneka wenze i-patty.
Umyalezo Wokuya Ekhaya
- I-tuna kukutya okunesondlo esininzi esityebileyo kwi-omega-3, i-vitamin D, kunye neproteni.
- Ukutya ezi zinto kunceda kakhulu kwimpilo yentliziyo, ukubona, kunye nokulawula ubunzima.
- I-tuna inokuba ne-mercury encinci, ngoko ke lumka malunga nokuba utya kangakanani.
- Abafazi abakhulelweyo, oomama abancancisayo, kunye nabantwana abancinci ngokuqinisekileyo kufuneka bafune iingcebiso zonyango ngaphambi kokuba batye i-tuna.
- I-tuna ekheniweyo lukhetho oluhle olunokongezwa ngokukhawuleza nangokulula kwizidlo zakho.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho