Sonke siyakuthanda ukudla i-tuna, akunjalo? Ikakhulukazi phakathi kwethu eSri Lanka, inhlanzi ekheniwe, noma "i-salmon" njengoba sikubiza ngothando, ithandwa kakhulu. Ukunambitheka kwe-salmon uma kufakwe uwoyela, kufakwe izinongo futhi kudliwa nelayisi... Kodwa bewazi ukuthi le nhlanzi ye-tuna ayimnandi nje kuphela, kodwa futhi inenzuzo enkulu empilweni yethu? Ngakho-ke namuhla, ake sixoxe ngokuthi le nhlanzi ye-tuna emnandi imuhle kangakanani emzimbeni wethu.
Izinzuzo ezimangalisayo zezempilo zezinhlanzi ze-tuna
Kalula nje, i-tuna iwukudla okumnandi okugcwele ukudla okunempilo. Ake sibheke izinzuzo eziyinhloko ezinikeza imizimba yethu.
Kuhle kakhulu empilweni yenhliziyo
Inhlanzi ye-tuna icebile ngama -omega-3 fatty acid, okuyisakhamzimba esibaluleke kakhulu. Lokhu kuhle kakhulu ezinhliziyweni zethu. Lawa ma-omega-3 asiza ekunciphiseni i-cholesterol embi, noma i-LDL cholesterol , enganqwabelana emithanjeni yethu yegazi. Cabanga ngabo njengeqembu elincane labasebenzi abahlanza imithambo yethu yegazi. Ucwaningo lukhombisile ukuthi lokhu kunciphisa kakhulu ingozi yesifo senhliziyo kanye nesifo sohlangothi.
Kusiza ekuvikeleni ukubona
Lomlingo obizwa ngokuthi i-Omega-3 nawo muhle kakhulu emehlweni ethu. Ukudla i-tuna kusiza ekuvikeleni ezifweni zamehlo ezomile. Futhi, lesi sakhi sibalulekile ekugcineni impilo yonke ye-retina. Ngakho-ke, kuwukuhlakanipha ukwengeza i-tuna ekudleni kwakho ukuze ugcine umbono omuhle isikhathi eside.
Kunciphisa ingozi yomdlavuza
Ukuvuvukala okungapheli , okuyisimo sesikhathi eside emizimbeni yethu, kungaholela ezinhlotsheni ezithile zomdlavuza. Ama-omega-3 fatty acids ku-tuna angasiza ekulawuleni lokhu kuvuvukala. Kukholakala nokuthi anamandla okulawula ukukhula kwamaseli omdlavuza ngezinga elithile.
Kusiza ngokulawula isisindo
Uma uzama ukwehlisa isisindo, i-tuna ingaba umngane wakho omkhulu. Ngoba i-tuna uhlobo lwenhlanzi olunamafutha aphansi futhi olunamaprotheni amaningi ('inyama engenamafutha') . Njengoba ineprotheni eningi, uzizwa usuthi ngisho nangemva kokudla okuncane. Ngakho-ke, ungalawula ukudla ngokweqile okungadingekile. Lokhu kusiza kakhulu ekulawuleni isisindo somzimba wakho.
I-tuna, ikakhulukazi, iwukudla okucebile nge-vitamin B12. I-Vitamin B12 ibalulekile ekwenzeni i-DNA entsha, efana nohlelo oluyinhloko lwawo wonke amaseli emzimbeni wethu. Iphinde isize ekukhiqizeni amaseli abomvu egazi futhi ivimbele i-anemia, noma umfutho wegazi ophansi.
Ingakanani inani lokudla okunempilo le-tuna?
I-tuna iyinqolobane yamavithamini namaminerali, ikakhulukazi i-vitamin D.Enye yokudla okuhle kakhulu ongayithola. Uma udla cishe amagremu angu-85 e-tuna ekheniwe, ungathola u-50% wenani elinconywayo nsuku zonke le-vitamin D. I-Vitamin D ibalulekile ekuqiniseni amathambo ethu, ekuqiniseni amasosha omzimba, nasekukhuleni okunempilo kwezingane.
Ngaphezu kwalokho, i-tuna iqukethe nalezi zakhamzimba:
- Insimbi
- I-Vitamin B6
- I-Potassium
- I-Selenium
- I-Iodine
Ake sibheke okuqukethwe kokudla okunempilo kwamagremu angaba ngu-113 e-tuna emhlophe.
| Izakhamzimba | Inani |
|---|---|
| Amakhalori | 145 |
| Amaprotheni | Amagremu angu-26.77 |
| Amafutha | Amagremu angu-3.37 |
| Ama-carbohydrate | Amagremu angu-0 |
Qaphela lezi zinto uma udla i-tuna
Kungakhathaliseki ukuthi i-tuna imnandi kangakanani, kunezinto ezimbalwa okudingeka siziqaphele. Eyinhloko ukuthi ingase ibe ne-mercury ethile.
Uma unikeza i-tuna omama abakhulelwe, omama abancelisayo, nezingane ezincane , qiniseka ukuthi uthintana nodokotela wakho noma nosokhemisi . Kubaluleke kakhulu.
I-tuna ekheniwe ngokuvamile inamazinga aphansi e-mercury kune-tuna entsha, ngoba inhlanzi esetshenziselwa ukukheniwa incane.
Ngokuvamile kunconywa ukuthi abantu abadala badle izitsha ezimbili kuya kwezintathu ze-tuna elula kanye nesamba esisodwa se-tuna emhlophe ngesonto.
Uyenza kanjani i-tuna ibe mnandi?
Izitolo zethu zinenqwaba ye-tuna entsha (i-kelawalla) kanye ne-tuna ekheniwe. Njengoba i-tuna ekheniwe isivele iphekiwe, ingadliwa isuka ekheniwe.
Nazi ezinye izindlela ezimnandi ongangeza ngazo i-tuna ekudleni kwakho:
- Faka izingcezu ze-tuna esaladini elisha.
- Amafillet enhlanzi ye-tuna angafakwa ku-marinade ukuze kunambitheke ngamafutha omnqumo, i-lime, upelepele, kanye ne-chili eluhlaza eqoshiwe kahle, bese kuthosiwe noma kuthosiwe.
- Yenza i-'tuna melt' esheshayo ngokubeka i-tuna noshizi ezingcezwini zesinkwa bese uzibhaka kuhhavini isikhashana.
- Ungenza futhi i-'tuna burger' emnandi usebenzisa i-tuna esikhundleni senyama yenkomo. Njengoba nje senza ama-cutlets, kufanele wenze i-patty.
Umlayezo Wokuya Nawe Ekhaya
- I-tuna iwukudla okunomsoco kakhulu okucebile nge-omega-3, i-vitamin D, kanye namaprotheni.
- Ukudla lokhu kusiza kakhulu empilweni yenhliziyo, ukubona, kanye nokulawula isisindo.
- I-tuna ingaqukatha inani elincane le-mercury, ngakho-ke qaphela ukuthi udla malini.
- Abesifazane abakhulelwe, omama abancelisayo, kanye nezingane ezincane ikakhulukazi kufanele nakanjani bafune iseluleko sezokwelapha ngaphambi kokudla i-tuna.
- I-tuna ekheniwe iyindlela enhle engafakwa ngokushesha nangokulula ekudleni kwakho.
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