Pakati pehutano hwakanaka hwetuna zvinosanganisira kukwanisa kuderedza zvirwere zvemwoyo, kukurudzira kukura nekukura, kuderedza ropa uye cholesterol, uye kubatsira kuderedza uremu. Hove iyi zvakare ine simba rekusimudzira immune system, kuwedzera simba, rubatsiro mukuchengeta ganda, kuwedzera masero matsvuku eropa, uye ine anti-gomarara.
Sokunge izvo zvisina kukwana, inodzivirira pazvirwere zveitsvo dzakasiyana-siyana, inodzivirira zera-ane hukama hwemacular degeneration, inoderedza kuzvimba kwese, uye inhibits kukuvara kwesero membrane. Kana mushure mezvose izvi mabhenefiti ukasatya kuzvisuma mukudya kwako, isu tichakuudza zvimwe.
Chii chinonzi tuna? yakanyanya kudyiwa mhando
Ihove yemvura yemunyu yakasiyana-siyana ndeyemhuri scombridae, inowanzonzi boka remackerel. Mumhuri iyi, ndewedzinza, rinonzi thunini. Dzinza iri rine marudzi gumi nemashanu akasiyana, akati wandei ayo anofarirwa pasi rose mutsika dzekubika.
Mhando dzehove idzi dzinowanzoyera kubva 0'3 mamita refu kumusoro 4'5 mamita nokuda kwemuenzaniso wakakura uye wakararama kwenguva refu. Kunyange zvazvo dzakawanda dzehove idzi dzichirarama kwemakore matatu kusvika ku3, dzimwe dzave dzichirarama kwemakore anopfuura makumi maviri.
Tuna yemhando dzakasiyana-siyana inowanikwa mumakungwa ese epasi, uye nepo tsika dzakasiyana dzichinakidzwa nemhando dzakasiyana, hutano hunobatsira hwakafanana. Kuravira kwavo kunonaka, kuwanikwa kwepasi rose, uye zvinhu zvine hutano zvinovaita nzvimbo yakanaka yekutsiva nyama tsvuku kana kune avo vanoda kuwedzera hove dzine hutano mukudya kwavo.
Kunyangwe takataura kuti kune marudzi anosvika gumi neshanu, anonyanya kudyiwa ishanu chete. zvakasiyana-siyana hazvigumiri ipapo. Mamwe marudzi e tuna anonetsa kuwana kupfuura mamwe. Izvi zvinogona kukonzera mimwe misiyano yemitengo yemusango pakati pavo.
skipjack tuna
Diki muhukuru uye yakasviba muvara munyama, skipjack tuna ndiyo inonyanya kuchengetedzwa mumakani. Muchokwadi, anopfuura makumi manomwe muzana emusika wetuna wemumagaba unobva kuskipjack. Nyama yaro yenyama yakanyorova, inobvumira zvimedu zviduku, zvakakwana zvekugadzira. Iyo inonaka yakasimba uye inowanzotsanangurwa se "fishy".
Nekuda kwehupenyu hwavo hupfupi, tunas inobereka kare (gore rimwe). Ndokusaka iri mhando dzakawanda, isina njodzi inofanoona kune vanhu vayo.
albacore tuna
Albacore tuna ndiyo yechipiri yakanyanya kubikwa mhando dzetuna, inogara 20% yemusika. Idzi dzine ruvara rwakareruka uye runyoro rwakapfava. Iwo anouya ari machunks akakura kana achienzaniswa nemakegi, uye anowanzo iri sarudzo inodhura. Nyama yavo inobata pamwe chete zvakanaka, zvichiita kuti vave sarudzo yakanaka yekubika.
Chinhu chinonetsa pamusoro pehove iyi ndechekuti mazinga ayo emercury akakwira zvakapetwa katatu pane dzimwe. Nechikonzero ichi, nyanzvi dzinokurudzira kudyiwa kwewhite tuna.
yellow fin tuna
Pale pink muruvara uye yakapfava mukunaka, yellowfin tuna ingangove ndiyo inosarudzika yekudya tuna sarudzo. Iwe unogona kuwana hove idzi mumakani, uyewo nenzira ye steak uye sushi. Inopa kukosha kukuru kwemari uye nyama yayo yakanyanya kuonda uye yakapfava mukunaka kupfuura bluefin tuna, ine mafuta emukati anobatsira kune zvakanyanya kutaurwa.
Kazhinji, vanouya muchimiro che tuna steak uye unogona kuvawana mumaresitorendi nemutengo wakaenzana. Kana ukada kubika yellowfin uri wega, hauzove nedambudziko rekuvawana muzvitoro zvikuru kana muzvitoro zvegungwa.
bigeye tuna
Huru uye yakasimba, bigeye tuna ine nyama yakasimba, inopenya, ine kunhuhwirira kwakawanda. Ihove idzi isarudzo huru kune vanhu vanoda hove dzine mafuta, dzinonaka, asi vasingade kubvisa tani yemari kuti vazviwane. Izvo hazvireve kuti bigeye yakachipa: chikamu chakanaka cheresitorendi bigeye sashimi chinogona kudhura kupfuura €20.
Zvakadaro, kana iwe uchifunga kuti mamwe marudzi anowanzo kudhura zvakapetwa kana, kubhadhara bigeye sashimi inonzwika senge dhiri. Mumakore achangopfuura, bigeye vanga vari panjodzi yekuredza zvakanyanya uye vakanzi "vanotambura".
Red tuna
Bluefin inowanzoonekwa semadzimambo emhuri yetuna, uye nechikonzero chakanaka. Kutenda kune akatevedzana ehunhu hwemuviri, ine hupfumi hwekunaka kwausingazowana mune chero imwe hove.
Tsvuku inowanikwa chete mune sashimi fomu. Unogona kuzviwana mumaresitorendi epamusoro, uko chidimbu chimwe chete chinogona kudhura pakati pe20 ne200 €. Pasinei neunhu hwayo hunoshamisa, imhuka iri kuderera. Maodzanyemba neAtlantic bluefin akaredzerwa zvakanyanya kusvika pakuti anowanikwa mukati ari mungozi zvakanyanya.
Zvinhu uye kukosha kwekudya kwehove iyi
Hutano hwakanakira tuna hunogona kuverengerwa kune zvinokatyamadza zvemukati zvevhitamini, zvicherwa, uye organic komisheni inowanikwa muhove inonaka iyi. Izvi zvinosanganisira antioxidants uye mapuroteni, asina mafuta akazara kana sodium. Iinewo mazinga anoshamisa e selenium, phosphorus, iron, magnesium, uye potassium.
Mugaba re165 g ye tuna yakareruka, yakarongedzwa mumvura (isina munyu) uye yakanyungudutswa, tinowana:
- Calories: 191
- Mafuta: 1,4g
- Sodhiyamu: 83mg
- Carbohydrates: 0g
- Fiber: 0g
- Shuga: 0g
- Mapuroteni: 42g
Sezvauri kuona, haina makhahydrates, fiber kana shuga. Iyo yakakwirira mu omega-3 fatty acids, asi yakaderera mumafuta ese, uye ine isingasviki magiramu maviri pagaba re "light" tuna. Nekudaro, marudzi akasiyana etuna ane huwandu hwakasiyana hwemafuta.
Ihove ine mapuroteni akawanda. Gaba retuna rinopa 42 magiramu eprotein yakazara nezvose zvakakosha amino acids.
Tuna ine calcium, phosphorus, potassium, zinc, B mavhitaminzi, selenium, uye choline. Kufanana nezvimwe zvikafu zvemumagaba, zvinogona kunge zvakakwirira mu sodium. Enzanisa mavara echikafu kuti uwane yakaderera-sodium kana isina-munyu zvigadzirwa.
Utano hunobatsira we tuna
Isu tinoziva kuti tuna ndeimwe yehove dzinodyiwa zvakanyanya mumhando dzese dzekudya, saka hutano hwakanaka hazvishamise. Pazasi isu tichakuudza nezve zvakanakira kuitora nguva nenguva mukati mevhiki, zvese zviri zvitsva uye nechando kana mumakani.
Inovandudza utano hwemwoyo
Zvichida bhenefiti inonyanyozivikanwa yehutano inonzi tuna ndeyekukanganisa kwayo kuhutano hwemoyo. Kana iri yekuderedza chirwere chemoyo, hove iyi ine huwandu hwakawanda hweOmega-3 fatty acids, iyo inobatsira kuderedza Omega-6 fatty acids uye LDL kana cholesterol yakaipa mutsinga neropa.
Mukuwedzera, kana tikasarudza hove iyi, inowanzotsiva zvokudya zvakakwirira mumafuta akazara, izvo zvinowedzera kuderedza dambudziko rechirwere chemwoyo.
Dzora BP
Anti-inflammatory Omega-3 fatty acids inogona kubatsira kuderedza BP. Potassium, inowanikwa mu tuna, ivasodilator uye yakanakira kuderedza BP. Kuderedza hypertension kunogona kuvandudza hutano hwako nekuderedza kuomarara kwemoyo wako. Izvi zvichabatsira kudzivirira kurova kwemoyo uye sitiroko, pamwe nemamiriro akaita seatherosclerosis.
Chengetedza hutano hwemaziso
Tuna, yakapfuma muOmega-3 fatty acids, isarudzo yakanakisa yekudzivirira kusagadzikana kwemaziso senge zera-ane hukama macular degeneration. Kupofumadzwa kunokonzerwawo nedambudziko rechirwere cheshuga uye hove iyi inogona kubatsira kuderedza mikana yechirwere cheshuga retinopathy.
Kuzvisuma mukudya kwamazuva ose kunogona kuunza zvikomborero kumaziso, kunyange zvazvo zvisingazogadzirisi chero mamiriro ezvinhu atinawo.
Icho chitubu chakanaka cheprotein
Tuna yakazara nehuwandu hweprotein. Kushanda kamwe chete kwemagiramu zana nemakumi matanhatu neshanu (inenge gaba rimwe retuna) rine zvinopfuura makumi masere muzana zvemapuroteni ako ezuva nezuva. Mapuroteni ndiwo matombo ekuvaka emuviri wedu anovimbisa kukura, kukurumidza kupora kubva mukukuvadzwa nehurwere, yakagadziridzwa tsandanyama toni, uye yakazara metabolic kunyatsoita.
Inobatsira kuderedza uremu
tuna iri yakaderera mumacalorie uye mafuta, asi yakazadzwa nezvinovaka muviri zvinobatsira seprotein. Iyo Omega-3 fatty acids inowanikwa muhove iyi inogona kukurudzira hormone inonzi leptin, iyo inodzikamisa kudya kwemuviri nechishuvo chemukati chekudya zvakawanda. Izvi zvinogona kuderedza kudya zvakanyanya uye kuve nechokwadi chekuti muviri wako unongodya zvauri kuda chaizvo.
Pamusoro pezvo, ine mashoma macalories, zvichiita kuti ive chikafu chakakwana chekudzikira uremu kana kuchengetedza kudya. Kana tikatenga vhezheni yemumagaba, zviri nani kusarudza iyo yechisikigo kana mune yakawedzera mhandara mafuta omuorivhi.
kusimbisa immune system
Tuna ine huwandu hwakanaka hwe vhitamini C, zinc uye manganese, izvo zvese zvinoonekwa se antioxidants mune zvakasikwa. MaAntioxidants ndeimwe yenzira dzekudzivirira dzemuviri kurwisa mahara radicals, izvo zvinokuvadza byproducts yemasero metabolism inokonzera chirwere chisingaperi. Nekudaro, mukwikwidzi wechokwadi wetuna's immune-boosting kugona ndeye selenium. Hove iyi yakapfuma mune iyi mineral, ichipa ingangoita 200% yezvinodiwa zvezuva nezuva mukushumira kumwe chete. Izvi zvinoita kuti hove ive yakasimba kwazvo antioxidant uye immune-boosting chikafu.
Simudza mazinga esimba
Mavitamini eB mu tuna akabatanidzwa kune dzakasiyana siyana dzehutano. Ivo vanobatanidzwa zvakananga musimba metabolism, kuwedzera kushanda kwenhengo, kuchengetedza ganda uye kuwedzera masimba esimba. Mavhitaminzi eB anoita semacofactors ema enzymes uye anokurumidza kuita izvi metabolic reaction, achivabvumira kuburitsa simba pachiyero chatinoda.
Inoderedza zvirwere zveitsvo
Iyo potassium uye sodium yemukati yakanyatsogadzikana, zvinoreva kuti yakakwirira mu potassium uye yakaderera mu sodium. Izvi zvinobatsira kudzora kuenzana kwemvura mumuviri. Kana muviri wako uchichengetedza chiyero chemvura, itsvo dzinoshanda zvakanaka, izvo zvinoderedza mikana yekukudziridza mamiriro eitsvo akakomba.
Zvisinei, kune vanhu vane chirwere chetsvo chisingaperi, unofanira kutaura nachiremba kana chiremba wezvokudya usati wawedzera tuna kana kuita shanduko huru pakudya kwako.
Inoderedza kuzvimba
Tuna inogona kuchengetedza kushushikana kwemuviri kwese kwakadzikira nekudzikisira kuzvimba, nekuda kwe anti-kuzvimba mavhitamini nemamineral. Kuderedza kuzvimba mumuviri wese kunovimbisa kushanda kuri nani kwenhengo dzese. Inobatsirawo kudzivirira zvirwere zvekuzvimba senge arthritis uye gout, izvo zvinobata mamirioni avanhu pasi rese.
Ndokusaka zvakare inokurudzirwa mukudya kwevatambi vanoda kudzoreredza tsandanyama dzavo mushure mekuita kudzidziswa kwakaoma.
Mercury uye selenium chiyero
Kudya hove pamusoro peimwe muganhu kunogona kusundira mercury level mumuviri wedu kune imwe nzvimbo isina kunaka. Zvidzidzo zvakaratidza kuti kune imwe nzira yakasiyana ye selenium, inonzi selenonein. Izvi zvinosungira kune mercury uye zvinoshanda se antioxidant, zvishoma zvichishandura kuumbwa kwe mercury kuti zviite zvishoma nengozi.
Kuti uderedze kuratidzwa kwemekiyuri, dzivisa hove dzenguva refu dzinowanzova nemekiyuri yakawanda, kusanganisira mackerel, swordfish, uye tilefish. Tuna yemumagaba yakachengeteka kudyiwa, sezvakaita mamwe marudzi mazhinji etuna.
Unofanira kudya kakawanda sei?
Tuna inovaka muviri zvinoshamisa uye yakazara neprotein, mafuta ane hutano, uye mavhitamini, asi haifanirwe kudyiwa mazuva ese. Nyanzvi dzinokurudzira kuti vanhu vakuru vadye 85 kusvika 140 magiramu ehove 2 kusvika katatu pavhiki kuwana zvakakwana Omega-3 fatty acids nezvimwe zvinovaka muviri zvinobatsira.
Zvisinei, tsvakurudzo inoratidza kuti kugara uchidya hove dzine mercury concentration inopfuura 0,3 ppm inogona kuwedzera mazinga eropa uye kukonzera matambudziko ehutano. Mhando zhinji dzetuna dzinodarika huwandu uhu. Nokudaro, vanhu vakuru vakawanda vanofanira kudya tuna mukuenzanisa uye funga kusarudza imwe hove inenge yakaderera mu mercury.
Kana uchitenga tuna, sarudza skipjack kana mhando dzemumagaba, dzisina mercury yakawanda sealbacore kana bigeye tuna. Iwe unogona kudya skipjack yemumagaba uye tuna yakareruka pamwe chete nedzimwe mhando dzepasi-mercury dzakadai secod, gakanje, salmon, uye scallops sechikamu chezvakakurudzirwa 2-3 servings yehove pasvondo.