Phakathi kweenzuzo zezempilo ze-tuna ziquka ukukwazi ukunciphisa ukuphazamiseka kwentliziyo, ukukhuthaza ukukhula kunye nophuhliso, ukunciphisa uxinzelelo lwegazi kunye namanqanaba e-cholesterol, kunye nokunceda ukunciphisa umzimba. Le ntlanzi ikwanesakhono sokunyusa amajoni omzimba, ukwandisa amandla, uncedo kukhathalelo lwesikhumba, ukwandisa inani leeseli ezibomvu zegazi, kwaye ineempawu zokuchasana nomhlaza.
Ngokungathi oko akwanelanga, ikhusela kwizifo ezahlukahlukeneyo zezintso, ikhusela ukuwohloka kwe<em>macular ezinxulumene neminyaka, inciphisa ukudumba okuqhelekileyo, yaye inqanda umonakalo wenwebu yeseli. Ukuba emva kwazo zonke ezi zibonelelo awufuni ukuzisa kwisidlo sakho, siya kukuxelela ngakumbi.
Yintoni ityhuna? uninzi lweentlobo ezisetyenziswayo
Yintlanzi yasemanzini anetyuwa eyahlukahlukeneyo eyeyentsapho scombridae, ngokuqhelekileyo ebizwa ngokuba liqela le-mackerel. Ngaphakathi kolu sapho, ungowesizwe esibizwa bethunini. Esi sizwe siqulethe iindidi ezili-15 ezahlukeneyo, ezininzi zazo ezonwatyelwa kwihlabathi jikelele kwizithethe zokupheka.
Olu didi lweentlanzi luqhele ukulinganisa ukusuka 0'3 yeemitha ixesha elide phezulu 4'5 yeemitha kumzekelo okhule ngokupheleleyo kunye nexesha elide. Nangona uninzi lwezi ntlanzi luphila iminyaka emi-3 ukuya kwemi-5, ezinye zaziphila iminyaka engaphezu kwamashumi amabini.
I-tuna yeentlobo ngeentlobo ifumaneka kuzo zonke iilwandle zehlabathi, kwaye ngelixa iinkcubeko ezahlukeneyo zixhamla iintlobo ezahlukeneyo, izibonelelo zempilo ziyafana. Incasa yabo emnandi, ukufumaneka kwehlabathi, kunye namalungu asempilweni abenza ukuba bathathe indawo efanelekileyo yenyama ebomvu okanye abo bathanda ukongeza iintlobo ngeentlobo zeentlanzi ezisempilweni kwizidlo zabo.
Nangona sikhankanyile ukuba kukho iintlobo ezifikelela kwishumi elinesihlanu, ezona zisetyenziswa kakhulu zintlanu kuphela. ezahlukeneyo azipheli apho. Ezinye iintlobo zetyhuna kunzima ukuzifumana kunezinye. Oku kunokubangela umahluko phakathi kwamaxabiso asendle phakathi kwabo.
skipjack tuna
Incinci ngobukhulu kunye nombala omnyama kwinyama, ityhuna ye-skipjack yeyona nto igcinwe kakuhle kwiitoti. Ngapha koko, ngaphezulu kwe-70% yemarike yetuna enkonkxiweyo ivela kwi-skipjack. Inyama yayo yenyama ithambile, ivumela amaqhekeza amancinci, alungele ukukhenkcela. Incasa yomelele kwaye ihlala ichazwa njenge "fishy".
Ngombulelo kumjikelo wabo wobomi obufutshane, iituna zizala kwangoko kakhulu (unyaka omnye). Yiyo loo nto luhlobo oluninzi, ngaphandle komngcipheko obonakalayo kubantu bayo.
ityhuna yealbacore
I-Albacore ityhuna lolona hlobo lwesibini lunkonkxiweyo lwetyhuna, ehlala malunga ne-20% yemarike. Ezi zine-pulp elula kunye nencasa ephakathi kakhulu. Ziza ngamaqhekeza amakhulu xa kuthelekiswa neekegi, kwaye ngokuqhelekileyo ziyindlela ebiza kakhulu. Inyama yabo ibambana kakuhle, ibenza ukuba bakhethe kakuhle ukugcoba.
Into exhalabisayo ngale ntlanzi kukuba amanqanaba ayo e-mercury aphezulu ngokuphindwe kathathu kunezinye. Ngenxa yesi sizathu, iingcali zicebisa ukungeniswa okuncinci kwe-tuna emhlophe.
yellow fin tuna
Ipinki embatshileyo ngombala kunye nencasa ethambileyo, ityhuna ye-yellowfin inokuba yeyona nto isetyenziswayo ekutyeni ityhuna. Unokufumana ezi ntlanzi kwiitoti, kunye nangendlela ye-steak kunye ne-sushi. Inika ixabiso elikhulu lemali kwaye inyama yayo ithambile kwaye ithambile kwincasa kune tyhuna yebluefin, enomxholo wayo wamafutha unegalelo kwincasa ecacileyo.
Kwiimeko ezininzi, ziza ngendlela ye-tuna steak kwaye unokuzifumana kwiindawo zokutyela ngexabiso elifanelekileyo. Ukuba ukhetha ukupheka i-yellowfin ngokwakho, awuyi kuba nangxaki yokuyifumana kwiivenkile ezinkulu okanye kwiivenkile zokutya kwaselwandle.
ityhuna enkulu
Enkulu kwaye eyomeleleyo, ityhuna enkulu inenyama eqinileyo, emenyezelayo, enencasa eninzi. Ezi ntlanzi lukhetho olukhulu kubantu abakhetha intlanzi enamafutha, enencasa, kodwa abafuni ukukhupha itoni yemali ukuze bazifumane. Oko akuthethi ukuba i-bigeye inexabiso eliphantsi: indawo entle yokutyela i-bigeye sashimi inokubiza ngaphezulu kwe-20 yee-euro.
Sekunjalo, xa ucinga ukuba ezinye iindidi zihlala zibiza ngokuphindwe kane, ukuhlawulela i-bigeye sashimi kuvakala njengentengiso. Kwiminyaka yakutshanje, i-bibeye ibe semngciphekweni wokuloba ngokugqithisileyo kwaye ichazwe njenge "esichengeni".
Ityhuna ebomvu
I-Bluefin ithathwa ngokubanzi njengookumkani bentsapho ye-tuna, kwaye ngesizathu esihle. Ndiyabulela kuluhlu lweempawu ezibonakalayo, unobuncwane be-flavour ongayi kufumana kuyo nayiphi na enye intlanzi.
Ubomvu bufumaneka phantse kuphela kwifom ye-sashimi. Ungazifumana kwiindawo zokutyela eziphezulu, apho iqhekeza elinye linokubiza phakathi kwe-20 kunye ne-200 €. Nangona zonke iimpawu zayo eziphawulekayo, luhlobo oluthile olunciphayo. I-bluefin eseMazantsi ne-Atlantiki iye yalotywa kakhulu kangangokuba ifunyenwe usengozini enkulu.
Iipropati kunye nexabiso lesondlo sale ntlanzi
Uncedo lwezempilo lwetuna lunokubalelwa kumxholo onomtsalane weevithamini, iiminerali, kunye neekhompawundi eziphilayo ezifumaneka kule ntlanzi imnandi. Ezi ziquka i-antioxidants kunye neprotheni, ngaphandle kweoli egcweleyo okanye i-sodium. Kananjalo inamanqanaba anomtsalane eselenium, iphosphorus, intsimbi, imagnesium, kunye nepotassium.
Kwi-165 g yetoti ye-tuna ekhanyayo, epakishwe emanzini (ngaphandle kwetyuwa) kwaye ikhutshwe, sifumana:
- Iikhalori: 191
- Amafutha: 1,4g
- Isodium: 83mg
- Iikhabhohayidrethi: 0g
- Ifayibha: 0g
- Iswekile: 0g
- Iprotheni: 42g
Njengoko ubona, ayinayo icarbohydrates, ifayibha okanye iswekile. Iphezulu kwi-omega-3 fatty acids, kodwa iphantsi kumafutha ngokubanzi, kwaye iqulethe ngaphantsi kwe-2 grams ngetoti nganye yetyhuna "ekhanyayo". Noko ke, iindidi ezahlukeneyo zetyhuna zinemilinganiselo eyahlukahlukeneyo yamafutha.
Yintlanzi etyebe kakhulu kwiprotheyini. Itoti yetyhuna inika i-42 grams yeprotheyini epheleleyo kunye nazo zonke ii-amino acids ezibalulekileyo.
I-tuna ine-calcium, i-phosphorus, i-potassium, i-zinc, iivithamini ze-B, i-selenium, kunye ne-choline. Njengokunye ukutya okusemathinini, kunokuba phezulu kwisodium. Thelekisa iilebhile zokutya ukuze ufumane iimveliso ezinesodium ephantsi okanye ezingenatyuwa.
Izibonelelo zempilo zetyhuna
Siyazi ukuba ityhuna yenye yeentlanzi ezidliwayo kuzo zonke iintlobo zokutya, ngoko ke izibonelelo zempilo azimangalisi. Ngezantsi siza kukuxelela malunga neenzuzo zokuyithatha rhoqo ngeveki, zombini ezitsha kunye neqhwa okanye zifakwe.
Ukuphucula impilo yeentliziyo
Mhlawumbi eyona nzuzo ixhaphakileyo yezempilo ibalelwa kwi-tuna yimpembelelo yayo ebalulekileyo kwimpilo yentliziyo. Ngokubhekiselele ekunciphiseni isifo senhliziyo, le ntlanzi inamanqanaba aphezulu e-Omega-3 fatty acids, enceda ukunciphisa i-Omega-6 fatty acids kunye ne-LDL okanye i-cholesterol embi kwi-arteries kunye nemithambo yegazi.
Ukongezelela, ukuba sikhetha le ntlanzi, ngokuqhelekileyo ithatha indawo yokutya okunamafutha amaninzi, okunciphisa ngakumbi ingozi yesifo senhliziyo.
Lawula uxinzelelo lwegazi
I-anti-inflammatory Omega-3 fatty acids inokunceda ukunciphisa uxinzelelo lwegazi. I-Potassium, efumaneka kwi-tuna, i-vasodilator kwaye ilungile kakhulu ekwehliseni uxinzelelo lwegazi. Ukunciphisa uxinzelelo lwegazi kunokuphucula kakhulu impilo yakho ngokunciphisa uxinzelelo kwinkqubo yakho ye-cardiovascular system. Oku kuya kunceda ukukhusela ukuhlaselwa kwentliziyo kunye nokubetha, kunye neemeko ezifana ne-atherosclerosis.
Unakekele impilo yamehlo
I-tuna, etyebileyo kwi-Omega-3 fatty acids, lolona khetho lubalaseleyo lokuthintela ukuphazamiseka kwamehlo okufana nokuwohloka kwe-macular ezinxulumene neminyaka. Ubumfama bukwangenxa yeengxaki zesifo seswekile kwaye le ntlanzi inokunceda ukunciphisa amathuba okuba ne-diabetes retinopathy.
Ukuyizisa kukutya okuqhelekileyo kunokuzisa inzuzo emehlweni, nangona kungayi kuguqula nayiphi na imeko esinayo.
Ngumthombo olungileyo weprotheyini
I-tuna igcwele amanqanaba aphezulu eprotheni. Ukutya okukodwa nje kwe-165 grams (malunga netoti enye yetuna) iqulethe ngaphezulu kwe-1% yemfuno yakho yeprotheyini yemihla ngemihla. Iiprotheyini zizinto zokwakha zomzimba wethu eziqinisekisa ukukhula, ukuchacha ngokukhawuleza kukulimala kunye nezifo, ukuphucula ithoni yemisipha, kunye nokusebenza kakuhle kwe-metabolic.
Inceda ukunciphisa umzimba
ityhuna i ephantsi kweekhalori kunye namafutha, kodwa ilayishwe izondlo eziluncedo njengeprotein. I-Omega-3 fatty acids efumaneka kule ntlanzi inokuvuselela ihomoni ebizwa ngokuba yi-hormone leptin, elungelelanisa ukutya komzimba kunye nomnqweno wangaphakathi wokutya ngakumbi. Oku kunokunciphisa ukutya okugqithisileyo kwaye kuqinisekise ukuba umzimba wakho utya kuphela oko ukufuna ngokwenene.
Ukongeza, iqulethe iikhalori ezimbalwa kakhulu, iyenza ibe kukutya okugqibeleleyo kokunciphisa umzimba okanye isondlo sokugcina. Ukuba sithenga inguqulelo enkonkxiweyo, kukhethwa ukuba ukhethe enye yendalo okanye kwioli ye-olive enyulu.
ukomeleza amajoni omzimba
I-tuna iqulethe isixa esihle i-vitamin C, i-zinc kunye ne-manganese, zonke ezo zithathwa njenge-antioxidants kwindalo. I-Antioxidants yenye yeendlela zokukhusela umzimba ngokuchasene ne-radicals yamahhala, i-byproducts eyonakalisayo ye-cell metabolism ebangela izifo ezingapheliyo. Nangona kunjalo, eyona ntshatsheli yokwenyani ye-tuna ye-immune-boosting potential is the selenio. Le ntlanzi ityebile kule minerali, ibonelela phantse i-200% yemfuno yemihla ngemihla kwinkonzo enye. Oku kwenza intlanzi ibe yi-antioxidant enamandla kakhulu kunye nokutya okomeleza umzimba.
Nyusa amanqanaba amandla
Iivithamini ze-B kwi-tuna ziye zadibaniswa noluhlu olubanzi lwemicimbi yezempilo. Babandakanyeka ngokuthe ngqo kwi-metabolism yamandla, ukwandisa ukusebenza kakuhle kwamalungu, ukukhusela ulusu kunye nokunyusa amanqanaba amandla. Iivithamini B zisebenza njengee-cofactors ze-enzymes kwaye zikhawulezise ezi ntshukumo zemetabolism, zivumela ukuba zivelise amandla ngesantya esisidingayo.
Yehlisa izifo zezintso
Umxholo we-potassium kunye ne-sodium ulungelelaniswa kakuhle, oku kuthetha ukuba iphezulu kwi-potassium kwaye iphantsi kwi-sodium. Oku kunceda ukulawula ibhalansi yolwelo emzimbeni. Xa umzimba wakho ugcina ibhalansi yamanzi, izintso zisebenza ngokufanelekileyo, ezinciphisa amathuba okuphuhlisa iimeko ezinzulu zezintso.
Nangona kunjalo, kubantu abanesifo sezintso ezingapheliyo, kufuneka uthethe nogqirha okanye i-dietitian ngaphambi kokuba ungeze ityhuna okanye wenze utshintsho olukhulu ekudleni kwakho.
Yehlisa ukudumba
I-tuna inokugcina amanqanaba oxinzelelo jikelele omzimba ephantsi ngokunciphisa ukudumba, ngenxa yeevithamini ezichasayo kunye neeminerali. Ukunciphisa ukuvuvukala kuwo wonke umzimba kuqinisekisa ukusebenza kakuhle kwawo onke amalungu. Ikwanceda ukukhusela izifo ezivuthayo ezifana ne-arthritis kunye ne-gout, echaphazela izigidi zabantu kwihlabathi jikelele.
Kungenxa yoko le nto ikwacetyiswa kwizidlo zabadlali abafuna ukubuyisela izihlunu zabo emva kweseshoni yoqeqesho olunzima.
I-Mercury kunye ne-selenium balance
Ukutya iintlanzi ngaphezu komda othile kunokutyhala inqanaba le-mercury emzimbeni wethu ukuya kwindawo engafanelekanga. Uphando lubonise ukuba kukho uhlobo olulodwa lwe-selenium, olubizwa ngokuba yi-selenium selenonein. Oku kubophezela kwi-mercury kwaye kusebenza njenge-antioxidant, ukutshintsha kancinci ukubunjwa kwe-mercury ukuze kungabi yingozi kakhulu.
Ukunciphisa ukubonakaliswa kwe-mercury, thintela iintlanzi ezihlala ixesha elide ezivame ukuba ne-mercury buildup eninzi, kuquka i-mackerel, i-swordfish, kunye ne-tilefish. ityhuna enkonkxiweyo ikhuselekile ukuba ingatyiwa, njengoko zinjalo ezinye iintlobo zetyhuna.
Kufuneka utye kangaphi?
I-tuna inezondlo ezimangalisayo kwaye igcwele iprotheyini, amafutha anempilo, kunye neevithamini, kodwa akufuneki ityiwe yonke imihla. Iingcali zicebisa ukuba abantu abadala batye I-85 ukuya kwi-140 grams yeentlanzi 2 ukuya ku-3 ngamaxesha ngeveki ukufumana i-Omega-3 fatty acids eyaneleyo kunye nezinye izondlo ezinoncedo.
Nangona kunjalo, uphando lubonisa ukuba ukutya rhoqo intlanzi ene-mercury concentration enkulu kune-0,3 ppm kunokunyusa amanqanaba e-mercury yegazi kwaye kubangele iingxaki zempilo. Uninzi lweentlobo zetyhuna zidlula esi sixa. Ke ngoko, uninzi lwabantu abadala kufuneka batye ityhuna ngokumodareyitha kwaye bacinge ngokukhetha enye intlanzi ephantsi kakhulu kwi-mercury.
Xa uthenga ityhuna, khetha i-skipjack okanye iintlobo ezinkonkxiweyo, ezingenayo imekyuri eninzi njenge-albacore okanye ityhuna yebigeye. Ungatya i-skipjack enkonkxiweyo kunye ne-tuna elula kunye nezinye iintlobo ze-mercury ephantsi ezifana ne-cod, i-crab, i-salmon, kunye ne-scallops njengenxalenye ye-2-3 ye-servings yeentlanzi ngeveki.