Daga cikin fa'idodin kiwon lafiya na tuna sun haɗa da ikon rage cututtukan zuciya, haɓaka girma da haɓaka, rage hawan jini da matakan cholesterol, da taimakawa rage nauyi. Hakanan wannan kifi yana da ikon haɓaka garkuwar jiki, ƙara kuzari, taimakawa wajen kula da fata, ƙara yawan jan jini, kuma yana da maganin cutar kansa.
Kamar dai hakan bai isa ba, yana ba da kariya daga cututtuka daban-daban na koda, yana hana lalata macular degeneration na shekaru, yana rage kumburi gabaɗaya, yana hana lalata membranes cell. Idan bayan duk waɗannan fa'idodin ba ku kuskura ku gabatar da shi a cikin abincinku ba, za mu ƙara faɗa muku.
Menene tuna? yawancin nau'ikan cinyewa
Kifin ruwan gishiri iri-iri ne na iyali scombridae, wanda aka fi sani da ƙungiyar mackerel. A cikin wannan iyali, yana cikin kabila, wanda ake kira tuni. Wannan kabila ya ƙunshi jinsin daban-daban 15, waɗanda aka ji daɗin duniya a duniya a cikin al'adun na dusin.
Wannan nau'in kifi yawanci yana aunawa daga Mita 0'3 mai tsawo Mita 4'5 ga cikakken girma da kuma tsawon rai misali. Ko da yake yawancin waɗannan kifayen suna rayuwa tsawon shekaru 3 zuwa 5, an san wasu suna rayuwa fiye da shekaru ashirin.
Tuna nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'in nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i) a cikin dukkan tekuna na duniya, kuma yayin da al'adu daban-daban suna jin dadin nau'in nau'in nau'i daban-daban. Daɗaɗan ɗanɗanon su, wadatar duniya, da ingantattun abubuwan haɗin gwiwa sun sa su zama madaidaicin maye gurbin jan nama ko ga waɗanda ke son ƙara nau'ikan lafiyayyen kifi a cikin abincinsu.
Kodayake mun ambaci cewa akwai nau'ikan goma sha biyar, mafi yawan cin abinci ne kawai biyar. iri-iri bai tsaya nan ba. Wasu nau'ikan tuna suna da wahala a samu fiye da wasu. Wannan na iya haifar da bambance-bambancen farashin daji a tsakanin su.
Tsallake tuna
Ƙananan girman da duhu a cikin nama, skipjack tuna shine wanda aka fi adanawa a cikin gwangwani. A zahiri, fiye da kashi 70% na kasuwar tuna gwangwani ta fito ne daga skipjack. Naman sa yana da taushi, yana ba da izinin ƙananan ƙananan, cikakke don canning. Dandan yana da ƙarfi kuma galibi ana kwatanta shi da "fifi".
Godiya ga ɗan gajeren lokacin rayuwarsu, tunas suna haifuwa da wuri (shekara ɗaya). Shi ya sa ya zama nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i) nau'i-nau'i-nau'i-nau'i-nau'i, wanda ba shi da haɗari ga al'ummarta.
albacore tuna
Albacore tuna shine na biyu mafi yawan gwangwani iri-iri na tuna, yana mamaye kusan kashi 20% na kasuwa. Waɗannan suna da ɓangaren litattafan almara da ɗanɗano mai laushi. Sun zo cikin manyan gungu idan aka kwatanta da kegs, kuma gabaɗaya zaɓi ne mafi tsada. Naman su yana haɗuwa da kyau, yana sa su zama kyakkyawan zaɓi don gasa.
Wani abu da ke damun kifin shi ne cewa yawan sinadarin mercury dinsa ya ninka saura sau uku. Saboda wannan dalili, ƙwararrun masana suna ba da shawarar iyakance cin farin tuna.
yellow fin tuna
Kodadde ruwan hoda a launi da ɗanɗano mai ɗanɗano, tuna tuna yellowfin tabbas shine zaɓin abincin tuna mafi dacewa. Kuna iya samun waɗannan kifi a cikin gwangwani, da kuma a cikin nau'i na nama da sushi. Yana ba da ƙima mai girma don kuɗi kuma naman sa yana da ɗanɗano sosai kuma ya fi ɗanɗano fiye da tuna tuna bluefin, wanda abun ciki mai kitse ke ba da gudummawa ga ɗanɗanon karin haske.
A mafi yawan lokuta, suna zuwa a cikin nau'in nama na tuna kuma zaka iya samun su a gidajen cin abinci akan farashi mai kyau. Idan kun fi son dafa yellowfin da kanku, ba za ku sami matsala gano su a manyan kantuna ko shagunan cin abincin teku ba.
tuna tuna
Babban kuma mai ƙarfi, tuna tuna bigeye suna da m, nama mai sheki, mai yalwar dandano. Waɗannan kifaye babban zaɓi ne ga mutanen da suka fi son kifin kitse, masu ɗanɗano, amma ba sa son fitar da ton na kuɗi don samun su. Wannan ba yana nufin cewa bigeye yana da arha ba: babban yanki na gidan cin abinci bigeye sashimi na iya kashe sama da €20.
Duk da haka, idan ka yi la'akari da cewa wasu nau'o'in sau da yawa suna biyan kuɗi sau hudu, biyan kuɗin sashimi mai girma yana kama da ciniki. A cikin 'yan shekarun nan, bigeye na cikin hadarin kamun kifin fiye da kima kuma an sanya su a matsayin "masu rauni".
Red tuna
Bluefin ana ɗauka a matsayin sarakunan dangin tuna, kuma tare da kyakkyawan dalili. Godiya ga jerin halayen jiki, yana da wadataccen ɗanɗano wanda ba za ku samu a cikin kowane kifi ba.
Ana samun ja kusan a cikin sigar sashimi. Kuna iya samun su a cikin manyan gidajen cin abinci, inda yanki ɗaya zai iya tsada tsakanin € 20 da € 200. Duk da halayensa na ban mamaki, nau'in nau'i ne na raguwa. Kudanci da Atlantika bluefin an cika kifin har ya kai ga samun su a ciki mai matukar hadari.
Properties da sinadirai masu darajar wannan kifi
Ana iya danganta fa'idodin kiwon lafiya na tuna da abubuwan ban sha'awa na bitamin, ma'adanai, da mahadi da aka samu a cikin wannan kifi mai daɗi. Waɗannan sun haɗa da antioxidants da furotin, ba tare da cikakken mai ko sodium ba. Hakanan yana da matakan selenium, phosphorus, iron, magnesium, da potassium.
A cikin gwangwani 165 g na tuna tuna, cushe a cikin ruwa (ba tare da gishiri ba) da magudanar ruwa, mun sami:
- Calories: 191
- Kitsen: 1,4g
- sodium: 83 MG
- Carbohydrates: 0 g
- fiber: 0g
- Sugar: 0 g
- Protein: 42 g
Kamar yadda kake gani, ba ya ƙunshi carbohydrates, fiber ko sukari. Yana da girma a cikin omega-3 fatty acids, amma mai ƙarancin kitse gabaɗaya, kuma ya ƙunshi ƙasa da gram 2 a kowace gwangwani na tuna "haske". Koyaya, nau'ikan tuna daban-daban suna da nau'ikan kitse daban-daban.
Kifi ne mai yawan furotin. Gwangwani na tuna yana ba da gram 42 na cikakken furotin tare da duk mahimman amino acid.
Tuna yana da calcium, phosphorus, potassium, zinc, bitamin B, selenium, da choline. Kamar sauran abincin gwangwani, yana iya zama mai yawa a cikin sodium. Kwatanta alamun abinci don nemo ƙarancin sodium ko samfuran gishiri.
Amfanin kiwon lafiya na tuna
Mun san cewa tuna yana daya daga cikin kifi da aka fi cinyewa a kowane nau'in abinci, don haka amfanin lafiyar jiki ba abin mamaki bane. A ƙasa za mu gaya muku game da fa'idodin shan shi akai-akai a cikin mako, duka sabo da daskararre ko gwangwani.
Inganta lafiyar zuciya
Wataƙila mafi yawan fa'idodin kiwon lafiya da aka danganta ga tuna shine babban tasirinsa akan lafiyar zuciya. Dangane da rage cututtukan zuciya, wannan kifi yana da sinadarai masu yawa na Omega-3 fatty acids, wanda ke taimakawa wajen rage Omega-6 fatty acids da LDL ko mummunan cholesterol a cikin arteries da tasoshin jini.
Bugu da kari, idan muka zabi wannan kifi, yawanci yakan maye gurbin abinci mai yawan kitse, wanda ke kara rage hadarin kamuwa da cututtukan zuciya.
Sarrafa hawan jini
Anti-mai kumburi Omega-3 fatty acids na iya taimakawa rage hawan jini. Potassium, wanda ake samu a cikin tuna, shine vasodilator kuma yana da kyau sosai don rage hawan jini. Rage hauhawar jini na iya inganta lafiyar ku sosai ta hanyar rage damuwa akan tsarin jijiyoyin jini. Wannan zai taimaka hana bugun zuciya da bugun jini, da kuma yanayi kamar atherosclerosis.
Kula da lafiyar ido
Tuna, mai arziki a cikin Omega-3 fatty acids, kyakkyawan zaɓi ne don hana cututtukan ido kamar lalacewar macular degeneration na shekaru. Makanta kuma saboda rikice-rikice na ciwon sukari kuma wannan kifi na iya taimakawa wajen rage yiwuwar kamuwa da cutar ciwon sukari.
Gabatar da shi a cikin abincin da aka saba zai iya kawo amfani ga idanu, ko da yake ba zai iya juyar da duk wani yanayin da muke da shi ba.
Yana da kyakkyawan tushen furotin
Tuna yana cike da yawan furotin. Guda ɗaya na gram 165 kawai (kimanin gwangwani 1 na tuna) ya ƙunshi fiye da kashi 80 na furotin da ake buƙata na yau da kullun. Sunadaran sune ginshiƙan ginin jikin mu waɗanda ke tabbatar da haɓakawa, saurin dawowa daga raunin da ya faru da cututtuka, ingantaccen sautin tsoka, da ingantaccen tsarin rayuwa gabaɗaya.
Taimaka tare da asarar nauyi
tuna ni low a cikin adadin kuzari da mai, amma yana cike da sinadarai masu amfani kamar furotin. Omega-3 fatty acid da ake samu a cikin wannan kifi na iya kara kuzari da ake kira hormone leptin, wanda ke daidaita abincin jiki tare da sha'awar ciki don cin abinci mai yawa. Wannan zai iya rage yawan cin abinci da kuma tabbatar da cewa jikinka yana cinye abin da yake bukata kawai.
Bugu da ƙari, yana ƙunshe da ƙananan adadin kuzari, yana mai da shi cikakken abinci don asarar nauyi ko kula da abinci. Idan muka sayi sigar gwangwani, ya fi dacewa don zaɓar na halitta ko a cikin man zaitun na budurwa.
ƙarfafa tsarin rigakafi
Tuna ya ƙunshi adadi mai kyau na bitamin C, zinc da manganese, duk abin da aka dauke antioxidants a cikin yanayi. Antioxidants daya ne daga cikin hanyoyin kariya na jiki daga radicals kyauta, abubuwan da ke haifar da lalacewa na metabolism na salula wanda ke haifar da cututtuka na yau da kullun. Koyaya, babban zakaran gwajin dafi na iya haɓaka rigakafi na tuna shine selenio. Wannan kifi yana da wadata a cikin wannan ma'adinai, yana samar da kusan 200% na abin da ake bukata yau da kullum a cikin abinci guda ɗaya. Wannan ya sa kifi ya zama mai ƙarfi mai ƙarfi da abinci mai ƙarfafa rigakafi.
Tashi matakan makamashi
An danganta bitamin B a cikin tuna da batutuwan kiwon lafiya da yawa. Suna da hannu kai tsaye a cikin metabolism na makamashi, haɓaka haɓakar gabobin, kare fata da haɓaka matakan makamashi. Bitamin B suna aiki a matsayin masu haɗin gwiwa don enzymes kuma suna hanzarta waɗannan halayen rayuwa, suna ba su damar samar da makamashi a cikin adadin da muke buƙata.
Yana rage cututtukan koda
Abubuwan da ke cikin potassium da sodium suna da daidaituwa sosai, wanda ke nufin yana da girma a cikin potassium kuma ƙarancin sodium. Wannan yana taimakawa wajen sarrafa ma'aunin ruwa a cikin jiki. Lokacin da jikinka ya kiyaye ma'auni na ruwa, kodan suna aiki yadda ya kamata, wanda ke rage yiwuwar tasowa mummunan yanayin koda.
Duk da haka, ga mutanen da ke fama da ciwon koda, ya kamata ku yi magana da likita ko masanin abinci kafin ƙara tuna ko yin manyan canje-canje ga abincinku.
Rage kumburi
Tuna na iya rage yawan matakan damuwa na jiki ta hanyar rage kumburi, godiya ga bitamin da ma'adanai masu hana kumburi. Rage kumburi a ko'ina cikin jiki yana tabbatar da kyakkyawan aiki na dukkan gabobin. Har ila yau, yana taimakawa hana cututtuka masu kumburi kamar arthritis da gout, wanda ke shafar miliyoyin mutane a duniya.
Abin da ya sa kuma ana ba da shawarar a cikin abinci ga 'yan wasan da ke buƙatar dawo da tsokoki bayan zaman horo mai tsanani.
Mercury da selenium balance
Cin kifi sama da ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun iyaka na iya tura matakin mercury a jikinmu zuwa ga rashin lafiya. Nazarin ya nuna cewa akwai wani nau'i na musamman na selenium, wanda ake kira selenonein. Wannan yana ɗaure da mercury kuma yana aiki azaman antioxidant, ɗan canza abun da ke cikin mercury don rage haɗarinsa.
Don rage bayyanar mercury, guje wa kifin da ke daɗe da rai wanda ke da alaƙa da haɓakar mercury, gami da mackerel, swordfish, da tilefish. Tuna gwangwani ba shi da lafiya a ci, kamar yadda yawancin sauran nau'ikan tuna suke.
Sau nawa ya kamata ku ci?
Tuna yana da matuƙar gina jiki kuma yana cike da furotin, mai lafiyayye, da bitamin, amma bai kamata a ci shi kowace rana ba. Masana sun ba da shawarar cewa manya su ci abinci 85 zuwa 140 grams na kifi sau 2 zuwa 3 a mako don samun isasshen Omega-3 fatty acid da sauran sinadirai masu amfani.
Koyaya, bincike ya nuna cewa cin kifi akai-akai tare da ma'aunin mercury sama da 0,3 ppm na iya haɓaka matakan mercury na jini kuma yana haifar da matsalolin lafiya. Yawancin nau'in tuna sun wuce wannan adadin. Don haka, yawancin manya ya kamata su ci tuna a matsakaici kuma su yi la'akari da zabar wani kifi mai ƙarancin mercury.
Lokacin siyan tuna, zaɓi skipjack ko nau'in gwangwani, waɗanda ba su ƙunshi mercury mai yawa kamar albacore ko bigeye tuna. Kuna iya cin skipjack mai gwangwani da tuna tuna tare da sauran nau'ikan ƙananan mercury irin su cod, kaguwa, kifi, da scallops a matsayin wani ɓangare na shawarwarin kifin 2-3 na kowane mako.