Zomwe zili mu Nkhaniyi
tuna zamzitiniItha kukhala nthawi yayitali chifukwa ili ndi bokosi. Ndi gwero la mapuloteni, otsika mtengo komanso othandiza.
Ndi zopatsa mphamvu. Lili ndi omega 3 fatty acids wathanzi pamtima komanso kuchuluka kwa mapuloteni. Amaperekanso ma antioxidants ndi ma micronutrients ofunikira.
Kodi tuna ndi chiyani?
nsomba ya tunandiye, nsomba ya makerele ndipo ndi mtundu wa nsomba za m'madzi amchere zomwe zili m'banja limodzi ndi bonito. Ndi membala wa banja la Thunnini, lomwe limaphatikizapo mitundu 15 ya tuna.
TunaNyama yake imagulitsidwa yozizira, yatsopano kapena yamzitini. Amagwiritsidwa ntchito kwambiri padziko lonse lapansi muzakudya monga masangweji, saladi ndi sushi.
Kodi nsomba zam'chitini ndizopatsa thanzi bwanji?
TunaPali mitundu yambiri ya. Mitundu iyi ndi magwero abwino kwambiri a mapuloteni, mafuta ochepa komanso zopatsa mphamvu.
mu bokosi tuna zamzitiniKukhalapo kwa mafuta mu mafuta kapena m'madzi kumakhudza michere. Mafuta ali ndi ma calories komanso mafuta ambiri kuposa omwe amapezeka m'madzi.
Gome ili m'munsili likuwonetsa zitatu zosiyana tuna Yerekezerani zambiri zokhudzana ndi zakudya pakati pa pafupifupi magalamu 28 amtundu uliwonse:
tuna watsopano, | tuna zamzitini,
mu mafuta |
tuna zamzitini,
thukuta |
|
Zopatsa mphamvu | 31 | 56 | 24 |
Mafuta onse | osachepera 1 gramu | XMUMX gramu | osachepera 1 gramu |
Mafuta okhuta | osachepera 0,5 gramu | osachepera 1 gramu | osachepera 0,5 gramu |
Omega 3s | DHA: 25 mg
EPA: 3mg |
DHA: 29 mg
EPA: 8mg |
DHA: 56 mg
EPA: 8mg |
Cholesterol | 11 mg | 5 mg | 10 mg |
ndi sodium | 13 mg | 118 mg | 70 mg |
mapuloteni | XMUMX gramu | XMUMX gramu | XMUMX gramu |
Mwambiri tuna zamzitinim'malo mwa sodium tuna watsopanoapamwamba kuposa.
Zakudya zopatsa thanzi zimatha kusiyana pakati pa mitundu, kutengera momwe tuna amapakidwira. Pachifukwa ichi, zingakhale bwino kuyang'ana chizindikirocho kuti mudziwe bwino za zakudya.
zopezeka m'madzi tuna zamzitini, docosahexaenoic acid (DHA) apamwamba mwa mawu a DHA ndi mtundu wa omega 3 fatty acid womwe ndi wofunikira kwambiri pa thanzi la ubongo ndi maso.
Onse atsopano ndi tuna zamzitinimavitamini D, selenium ndi ena ayodini Ndi gwero labwino la mavitamini ndi minerals ambiri ofunikira, monga
Kodi Ubwino wa Tuna wa Zazitini Ndi Chiyani?
Kudya nsomba zamzitiniali ndi mapindu ambiri.
- Ndi gwero lotsika mtengo la mapuloteni. Ikhoza kusungidwa kwa nthawi yaitali.
- Kwa omwe akufuna kuchepetsa thupi, tuna zamzitini Ndi njira yabwino chifukwa ili ndi ma calories ochepa komanso mapuloteni ambiri.
- Zabwino omega 3 mafuta acids ndiye gwero. Omega 3 fatty acids ndi mafuta opindulitsa pamtima, maso ndi ubongo.
- Mitundu yamafuta ndi kuchuluka kwake tuna zamzitinizingasiyane kutengera mtundu.
- Kuwonjezera mafuta wathanzi tuna zamzitinimakamaka vitamini D ndi selenium Ndi gwero la mavitamini ambiri ndi mchere monga
- Ngakhale zamzitini, ambiri tuna zamzitini mtundu umakonzedwa pang'ono. Basi tuna, madzi kapena mafuta ndi mchere. Mitundu ina imathanso kuwonjezera zonunkhira kapena msuzi kuti muwonjezere kukoma.
Kodi Zowopsa za Tuna Zazitini Ndi Chiyani?
- Mercury ndi chitsulo cholemera chomwe chimapezeka mu nsomba chifukwa cha kuipitsidwa kwa madzi. Tuna, mercury Chitsulochi chimatha kusonkhanitsa ndi kukhazikika mu tuna chifukwa chimadya nsomba zina zazing’ono zomwe zingakhale zoipitsidwa nazo Kuchuluka kwa mercury mtundu wa tunazimatengera chiyani.
- Kafukufuku wasonyeza kuti anthu omwe amadya nsomba za mercury kamodzi pa sabata amakhala ndi mercury yapamwamba kwambiri ndipo amatha kutopa kwambiri.
- Kafukufuku wasonyeza kuti kukhudzana ndi mercury kumawopsa kwambiri ku dongosolo lamanjenje la mwana yemwe akukula. Choncho, makanda ndi ana aang'ono kudya nsomba zamzitini ziyenera kukhala zochepa kwambiri.
- Amayi oyembekezera kapena oyamwitsa ayenera kupewa nsomba zomwe zili ndi mercury.
- tuna zamzitini, tuna watsopanoNdi mchere kuposa. Anthu amene amafunika kuchepetsa mchere angakonde kukhala ndi mchere wambiri.
- Omwe akuyesera kuchepetsa thupi, amakonzedwa ndi madzi m'malo mwa mafuta kuti asatengere zopatsa mphamvu zambiri. tunaangakonde.
- Mankhwala opangira mafakitale omwe amagwiritsidwa ntchito popaka zitini kuti ateteze dzimbiri kapena kusweka kwachitsulo m'zitini zina. bisphenol A (BPA) zikuphatikizapo. BPA imasokoneza thanzi la anthu ndikuwonjezera chiopsezo cha matenda ena. Chifukwa cha zotsatirazi, ndibwino kusankha zitini zopanda BPA.