Ngaba iTuna enkonkxiweyo iyanceda? Ngaba kukho nawuphi na umonakalo?

ityhuna enkonkxiweyoIza kuhlala ixesha elide kuba ikwibhokisi. Ingumthombo weprotheyini, ingabizi kwaye iyasebenza.

Iphantsi kweekhalori. Iqulethe i-omega 3 fatty acids enentliziyo esempilweni kunye nesixa esihle seprotheyini. Ikwabonelela nge-antioxidants kunye ne-micronutrients ebalulekileyo.

Yintoni ityhuna? 

intlanzi ityhunaNS, imackerel kwaye luhlobo lwentlanzi yasemanzini anetyuwa ephuma kusapho olunye kunye nebhonito. Lilungu lentsapho yaseThunnini, equka iindidi ezili-15 ezahlukeneyo zetyhuna. 

ItunaInyama yayo ithengiswa ingumkhenkce, isentsha okanye isenkonkxweni. Isetyenziswa kakhulu kwihlabathi liphela ekutyeni okufana neesandwich, isaladi kunye nesushi.

Lithini ixabiso lesondlo ityhuna enkonkxiweyo?

ItunaKukho iintlobo ezininzi ze. Ezi ntlobo ziyimithombo egqwesileyo yeprotheyini, iphantsi kwamafutha kunye neekhalori.

ebhokisini ityhuna enkonkxiweyoUbukho beoli kwioli okanye emanzini buchaphazela umxholo wezondlo. Amafutha aneekhalori eziphezulu kunye namafutha kunezo zifumaneka emanzini.

Itheyibhile engezantsi ibonisa ezintathu ezahlukeneyo ityhuna Ithelekisa ulwazi oluphambili lwezondlo phakathi malunga ne-28 grams yohlobo ngalunye: 

	ityhuna entsha,	ityhuna enkonkxiweyo, kwioli	ityhuna enkonkxiweyo, ukubila
Ikhalori	31	56	24
Amafutha ewonke	ngaphantsi kwe-1 gram	Igram ye2	ngaphantsi kwe-1 gram
Amafutha ahluthayo	ngaphantsi kwe-0,5 gram	ngaphantsi kwe-1 gram	ngaphantsi kwe-0,5 gram
Omega 3s	IDHA: 25mg EPA: 3mg	IDHA: 29mg EPA: 8mg	IDHA: 56mg EPA: 8mg
Ikholesterol	11 mg	5 mg	10 mg
sodium	13 mg	118 mg	70 mg
protein	Igram ye7	Igram ye8	Igram ye6

Ngokubanzi ityhuna enkonkxiweyongokwesodium ityhuna entshaphezulu kuno. 

Umxholo wezondlo unokwahluka phakathi kweempawu, kuxhomekeke kwindlela i-tuna epakishwe ngayo. Ngesi sizathu, kuya kuba ngcono ukujonga ileyibhile ukuze ufunde umxholo wesondlo ngokucacileyo.

efumaneka emanzini ityhuna enkonkxiweyo, i-docosahexaenoic acid (DHA) phezulu ngokwemiqathango I-DHA luhlobo lwe-omega 3 fatty acid ebaluleke kakhulu kwingqondo kunye nempilo yamehlo.

Zombini ezintsha kunye ityhuna enkonkxiweyo, ivithamin D, selenium kunye iodine Ingumthombo olungileyo weevithamini ezininzi ezibalulekileyo kunye neeminerali, ezifana

Ziziphi iiNzuzo zeTuna enkonkxiweyo?

Ukutya ityhuna enkonkxiweyoineenzuzo ezininzi. 

• Ngumthombo ongabizi kakhulu weprotheyini. Inokugcinwa ixesha elide. 
• Kwabo bafuna ukunciphisa umzimba, ityhuna enkonkxiweyo Kulukhetho oluhle kuba luphantsi kweekhalori kwaye luphezulu kwiprotheyini.
• Entle omega 3 fatty acids ngumthombo. I-Omega 3 fatty acids ngamafutha aluncedo kwintliziyo, amehlo kunye nempilo yengqondo.
• Iintlobo zeoyile kunye nobungakanani ityhuna enkonkxiweyoinokwahluka ngokuxhomekeke kuhlobo.
• Ukongeza kumafutha anempilo ityhuna enkonkxiweyongakumbi ivithamin D kunye selenium Ingumthombo weevithamini ezininzi kunye neeminerali ezifana
• Nangona enkonkxiweyo, amaninzi ityhuna enkonkxiweyo uphawu lucutshungulwa kancinci. Nje ityhuna, amanzi okanye ioli kunye netyuwa. Ezinye iimveliso zisenokongeza iziqholo okanye umhluzi wencasa eyongezelelweyo.

Ziziphi iiNgozi zeTuna enkonkxiweyo?

• IMercury sisinyithi esinzima esifumaneka kwintlanzi ngenxa yongcoliseko lwamanzi. Ituna, imekyuri Le ntsimbi inokuqokelela kwaye igxile kwityhuna kuba itya ezinye iintlanzi ezincinci ezinokuthi zingcoliswe Isixa sangoku semercury uhlobo ityhunakuxhomekeke kwintoni. 
• Uphononongo lubonise ukuba abantu abasebenzisa iintlanzi eziphezulu ze-mercury ubuncinane kanye ngeveki baye baphakamisa amanqanaba e-mercury kwaye banokuthi bafumane ukukhathala.
• Uphononongo lubonise ukuba ukubonakaliswa kwe-mercury kuyityhefu ngakumbi kwinkqubo yemithambo-luvo yomntwana osakhulayo. Ngoko ke, iintsana kunye nabantwana abancinci ukusetyenziswa ityhuna enkonkxiweyo kufuneka ibe mbalwa kakhulu.
• Abasetyhini abakhulelweyo okanye abancancisayo kufuneka baphephe iintlanzi eziphezulu kwi-mercury.
• ityhuna enkonkxiweyo, ityhuna entshaInetyuwa kune. Abantu abafuna ukunciphisa ityuwa banokukhetha amagama anetyuwa encinci.
• Abo bazama ukunciphisa umzimba, balungiselelwe ngamanzi endaweni yeoli ukuphepha ukufumana iikhalori ezininzi. ityhunaingakhetha.
• Ikhemikhali yemizi-mveliso esetyenziswa ekugqunyweni kweetoti ukunceda ukuthintela umhlwa okanye ukophuka kwesinyithi kwezinye iitoti. Ibisphenol A (BPA) ibandakanya. I-BPA ichaphazela kakubi impilo yabantu kwaye yonyusa umngcipheko wezifo ezithile. Ngenxa yezi ziphumo zinokwenzeka, kusempilweni ukukhetha iitoti ezingena-BPA.