Ingabe I-Tuna Ekheniwe Iwusizo? Ingabe kukhona okulimazayo?

i-tuna ekheniweIzohlala isikhathi eside ngoba ifakwe ebhokisini. Iwumthombo wamaprotheni, ushibhile futhi uyasebenza.

Inama-calories aphansi. Iqukethe i-omega 3 fatty acids enempilo enempilo kanye nenani elihle lamaprotheni. Ibuye inikeze ama-antioxidants kanye nama-micronutrients abalulekile.

Iyini i-tuna? 

izinhlanzi ze-tunake, i-mackerel futhi iwuhlobo lwezinhlanzi zasemanzini anosawoti eziwumndeni owodwa ne-bonito. Iyilungu lomndeni wakwaThunnini, ohlanganisa izinhlobo ezingu-15 ezahlukene ze-tuna. 

I-TunaInyama yayo idayiswa iqandisiwe, isanda kufakwa noma isethinini. Isetshenziswa kakhulu emhlabeni jikelele ekudleni okufana namasemishi, amasaladi kanye ne-sushi.

Iyini inani lokudla okunomsoco we-tuna ekheniwe?

I-TunaKunezinhlobo eziningi ze. Lezi zinhlobonhlobo ziyimithombo emihle kakhulu yamaprotheni, amafutha aphansi nama-calories.

ebhokisini i-tuna ekheniweUkuba khona kwamafutha emafutheni noma emanzini kuthinta okuqukethwe kwezakhi. Okunamafutha kunama-kilojoule namafutha amaningi kunalawo atholakala emanzini.

Ithebula elingezansi libonisa ezintathu ezahlukene ituna Iqhathanisa ulwazi olubalulekile lokudla okunempilo phakathi kwamagremu angaba ngu-28 ohlobo ngalunye: 

	i-tuna entsha,	i-tuna ekheniwe, emafutheni	i-tuna ekheniwe, ajuluke
Ikhalori	31	56	24
Amafutha aphelele	ngaphansi kwe-1 igremu	I-gram ye-2	ngaphansi kwe-1 igremu
Amafutha agcwele	ngaphansi kwe-0,5 igremu	ngaphansi kwe-1 igremu	ngaphansi kwe-0,5 igremu
Omega 3s	I-DHA: 25mg EPA: 3mg	I-DHA: 29mg EPA: 8mg	I-DHA: 56mg EPA: 8mg
I-Cholesterol	I-11 mg	I-5 mg	I-10 mg
sodium	I-13 mg	I-118 mg	I-70 mg
amaprotheni	I-gram ye-7	I-gram ye-8	I-gram ye-6

Sekukonke i-tuna ekheniwemayelana ne-sodium i-tuna entshaephakeme kunale. 

Okuqukethwe kokudla okunomsoco kungahluka phakathi kwemikhiqizo, kuye ngokuthi i-tuna ipakishwa kanjani. Ngalesi sizathu, kungaba ngcono ukuhlola ilebula ukuze ufunde okuqukethwe okunomsoco ngokucacile.

etholakala emanzini i-tuna ekheniwe, I-docosahexaenoic acid (DHA) ephakeme ngokwemibandela ye I-DHA iwuhlobo lwe-omega 3 fatty acid ebaluleke kakhulu ebuchosheni nempilo yamehlo.

Kokubili fresh and i-tuna ekheniweuvithamini D, selenium kanye iodine Iwumthombo omuhle wamavithamini namaminerali amaningi abalulekile, njenge

Yiziphi Izinzuzo Ze-Tuna Ekheniwe?

Ukudla i-tuna ekheniweinezinzuzo eziningi. 

• Iwumthombo ongabizi wamaprotheni. Ingagcinwa isikhathi eside. 
• Kulabo abafuna ukunciphisa umzimba, i-tuna ekheniwe Kuyindlela enhle ngoba inama-kilojoule aphansi futhi iphezulu ngamaprotheni.
• Kuhle i-omega 3 fatty acids umthombo. I-Omega 3 fatty acids ingamafutha anenzuzo enhliziyweni, iso nempilo yobuchopho.
• Izinhlobo zamafutha kanye nenani i-tuna ekheniwezingahluka kuye ngohlobo.
• Ngaphezu kwamafutha anempilo i-tuna ekheniweikakhulukazi i-vitamin D kanye selenium Iwumthombo wamavithamini namaminerali amaningi afana
• Nakuba ekheniwe, amaningi i-tuna ekheniwe umkhiqizo ucutshungulwa kancane. Nje ituna, amanzi noma amafutha nosawoti. Ezinye izinhlobo zingase zengeze izinongo noma umhluzi ukuze uthole ukunambitheka okwengeziwe.

Yiziphi Izingozi ze-Tuna Ekheniwe?

• I-Mercury iyinsimbi enzima etholakala ezinhlanzini ngenxa yokungcoliswa kwamanzi. I-Tuna, i-mercury Le nsimbi ingaqoqa futhi igxile ku-tuna ngoba idla ezinye izinhlanzi ezincane okungenzeka ukuthi zingcolile Inani lamanje le-mercury uhlobo lwe-tunakuncike ekuthenini. 
• Ucwaningo luye lwabonisa ukuthi abantu abadla izinhlanzi ezine-mercury ephezulu okungenani kanye ngesonto banamazinga aphezulu e-mercury futhi kungenzeka ukuthi babhekane nokukhathala.
• Ucwaningo luye lwabonisa ukuthi ukuchayeka kwe-mercury kunobuthi ikakhulukazi ohlelweni lwezinzwa lwengane ekhulayo. Ngakho-ke, izingane kanye nezingane ezincane ukusetshenziswa kwe-tuna ekheniwe kufanele kube nomkhawulo kakhulu.
• Abesifazane abakhulelwe noma abancelisayo kufanele bagweme izinhlanzi ezigcwele i-mercury.
• i-tuna ekheniwe, i-tuna entshaKunosawoti omningi ukwedlula. Abantu abadinga ukunciphisa usawoti bangase bathande izinhlobo ezinosawoti omncane.
• Labo abazama ukwehlisa isisindo, balungiswe ngamanzi esikhundleni samafutha ukuze bagweme ukuthola ama-calories amaningi. itunaangakhetha.
• Ikhemikhali yemboni esetshenziselwa ukumboza amathini ukusiza ukuvimbela ukugqwala noma ukuphuka kwensimbi kwamanye amathini. i-bisphenol A (BPA) kuhlanganisa. I-BPA ithinta kabi impilo yabantu futhi yandisa ubungozi bezinye izifo. Ngenxa yale miphumela engaba khona, kunempilo ukukhetha amathini angenayo i-BPA.