Nakuba ukudla i-tuna ekheniwe njalo kunikeza ukuncipha kwesisindo esisheshayo, akusona isixazululo esimeme sesikhathi eside. Eqinisweni, kubangela izingozi eziningana, kuhlanganise nokuhamba kancane kwe-metabolism, ukulahlekelwa kwemisipha, kanye nobuthi be-mercury.
Ukuze uthole imiphumela ehlala njalo, inketho engcono kakhulu ukulandela uhlelo lokudla olulinganiselayo olunama-calories anele ukuhlangabezana nezidingo zethu. Kodwa-ke, eminye imithombo ithi kuzodingeka sidle okungenani amathini amathathu e-tuna ngosuku izinyanga eziyi-6 ukuze sibeke engcupheni ubuthi be-mercury. Mangaki-ke amathini esingawadla ngeviki? Futhi kusesimweni?
kabili noma kathathu ngesonto
I-tuna inomsoco ngendlela emangalisayo, igcwele amaprotheni, amafutha anempilo, namavithamini, kodwa akufanele idliwe nsuku zonke. Ochwepheshe batusa ukuthi abantu abadala badle amagremu angu-85 kuya kwangu-140 ezinhlanzi izikhathi ezimbili kuya kwezintathu ngesonto ukuze bathole i-omega-3 fatty acids eyanele nezinye izakhi ezizuzisayo.
Umthamo obulalayo we-mercury ungama-50 mg ngekhilogremu yesisindo somzimba. Ake sithi kumuntu onesisindo esingamakhilogremu angu-70 kungaba cishe amagremu angu-3,5. Amazinga ajwayelekile okukhathazeka azungeze izingxenye ezingu-0,5 ngesigidi. Okusho ukuthi, igremu elilodwa ngesigidi samagremu (ithani elilodwa) le-tuna.
Ngokusho kochwepheshe, abantu abadala bangadla amathini amathathu e-chunk light tuna ngesonto. Kodwa-ke, uma sifuna ingane noma sikhulelwe, akufanele sidle ngaphezu kwamathini amane e-tuna isonto noma izintambo ezingaphezu kwezimbili zale nhlanzi ngesonto. Lokhu kungenxa yokuthi i-tuna iqukethe amazinga aphezulu e-mercury kunezinye izinhlanzi. Uma sidla ibele, awukho umkhawulo ngenani le-tuna esingadla.
Ngokunengqondo, uhlobo olungcono kakhulu kufanele futhi lukhethwe, okuyi- i-tuna yemvelo noma emafutheni omnqumo.
Ithini elilodwa noma amabili ezingane
Ukondla izingane i-tuna ekheniwe inamaprotheni amancane futhi kunenzuzo ekukhuleni nasekuthuthukeni. Ochwepheshe batusa ukunikeza izingane izinhlanzi kanye noma kabili ngesonto, besebenzisa izinhlanzi ezihlukahlukene. Kodwa kubalulekile ukuthola usayizi wokuphakela ngokufanele iminyaka yengane kanye nengqikithi yezidingo zekhalori.
Ngokwesilinganiso, usayizi wokuphakela wezingane ezineminyaka emi-2 kuya kwemi-3 kufanele ube ngamagremu angama-28; izingane ezineminyaka engu-4 kuya ku-7 ubudala izincomo 56 amagremu; izingane ezineminyaka engu-8 kuya kwengu-10 ubudala, ukukhonza ngamagremu angu-85; futhi kubantu abangaphezu kweminyaka engu-11 ubudala, ingamagremu angu-113. Ukhumbula ukuthi ithini le-tuna lingamagremu angu-185, kufanele kuqashelwe ngokukhethekile lapho lisetshenziswa ezinganeni.