Phakathi kwezinzuzo zezempilo ze-tuna zihlanganisa ikhono lokunciphisa ukuphazamiseka kwenhliziyo, ukukhuthaza ukukhula nokuthuthuka, ukwehlisa umfutho wegazi kanye namazinga e-cholesterol, nokusiza ukwehlisa isisindo. Le nhlanzi futhi inamandla okuqinisa amasosha omzimba, ukwandisa amandla, usizo ekunakekeleni isikhumba, ukwandisa inani lamangqamuzana egazi abomvu, futhi inezici zokulwa nomdlavuza.
Njengokungathi lokho akwanele, ivikela ezifweni ezihlukahlukene zezinso, ivimbele ukuwohloka kwe-macular okuhlobene nokukhula, inciphisa ukuvuvukala okuvamile, futhi ivimbele ukulimala kolwelwesi lwamangqamuzana. Uma ngemva kwazo zonke lezi zinzuzo ungalokothi ukwethula ekudleni kwakho, sizokutshela kabanzi.
Iyini i-tuna? izinhlobo ezisetshenziswa kakhulu
Iyinhlanzi yasemanzini anosawoti ehlukene kakhulu engowomndeni I-Scombridae, ngokuvamile elibizwa ngokuthi iqembu le-mackerel. Kulo mndeni, ungowesizwe esibizwa Thulani. Lesi sizwe siqukethe izinhlobo eziyi-15 ezihlukene, eziningana zazo ezijatshulelwa emhlabeni wonke emasikweni okupheka.
Lolu hlobo lwezinhlanzi ngokuvamile lulinganisa ukusuka Amamitha angu-0'3 eside up Amamitha angu-4'5 isibonelo esikhule ngokugcwele nesiphile isikhathi eside. Nakuba iningi lalezi zinhlanzi liphila iminyaka emithathu kuya kwemihlanu, ezinye sezaziwa ukuthi ziphila iminyaka engaphezu kwamashumi amabili.
I-tuna yezinhlobo ezihlukahlukene itholakala kuzo zonke izilwandle zomhlaba, kanti nakuba amasiko ahlukene ejabulela izinhlobo ezahlukene, izinzuzo zezempilo ziyefana kakhulu. Ukunambitheka kwabo okumnandi, ukutholakala komhlaba wonke, kanye nezingxenye ezinempilo kuzenza zibe indawo ekahle yenyama ebomvu noma kulabo abathanda ukwengeza izinhlobonhlobo zezinhlanzi ezinempilo ekudleni kwabo.
Nakuba sesishilo ukuthi kukhona izinhlobo ezifika eshumini nanhlanu, kodwa ezisetshenziswa kakhulu ziyisihlanu kuphela. izinhlobonhlobo azigcini lapho. Ezinye izinhlobo ze-tuna kunzima ukuzithola kunezinye. Lokhu kungabangela ukuhluka kwentengo yasendle phakathi kwabo.
i-skipjack tuna
Incane ngosayizi nomnyama ngombala enyameni, i-skipjack tuna iyona egcinwe kahle emathini. Eqinisweni, ngaphezu kuka-70% wemakethe ye-tuna ekheniwe ivela ku-skipjack. Ukuthungwa kwayo kwenyama kuthambile, okuvumela izingcezu ezincane, ezilungele ukucwiliswa. I-flavour inamandla futhi ivame ukuchazwa ngokuthi "inhlanzi".
Ngenxa yemijikelezo yabo yokuphila emifushane, ama-tuna azala ngokushesha kakhulu (unyaka owodwa). Kungakho kuwundala yezilwane, ezingenabungozi kubantu bakhona.
i-albacore tuna
I-Albacore tuna iyinhlobo yesibili ekheniwe kakhulu ye-tuna, ethatha cishe u-20% wemakethe. Lezi zine-pulp elula kanye ne-flavour ethambile kakhulu. Afika ngezingcezu ezinkulu uma kuqhathaniswa nama-kegs, futhi ngokuvamile ayindlela ebiza kakhulu. Inyama yabo ibambisene kahle, ibenze bakhethe kahle ukosa.
Okukhathazayo ngale nhlanzi ukuthi amazinga ayo e-mercury aphindwe kathathu kunezinye. Ngenxa yalesi sizathu, ochwepheshe basikisela ukudla okulinganiselwe kwe-tuna emhlophe.
yellow fin tuna
I-pink ephaphathekile ngombala kanye ne-flavour ethambile, i-yellowfin tuna cishe iyindlela yokudla ye-tuna eguquguqukayo kakhulu. Ungathola lezi zinhlanzi emathinini, kanye nangesimo se-steak ne-sushi. Inikeza inani elikhulu lemali futhi inyama yayo ithambile futhi ithambile ngokunambitheka kune-bluefin tuna, okuqukethwe kwayo kwamafutha kunomthelela ekunambithekeni okugqame kakhulu.
Ezimweni eziningi, ziza ngendlela ye-tuna steak futhi ungazithola ezindaweni zokudlela ngentengo efanelekile. Uma ukhetha ukupheka i-yellowfin uwedwa, ngeke ube nenkinga yokuyithola ezitolo ezinkulu noma ezitolo zokudla kwasolwandle.
i-tuna enkulu
I-tuna enkulu futhi eqinile, inenyama eqinile, ecwebezelayo, enokunambitheka okuningi. Lezi zinhlanzi ziyindlela enhle kubantu abathanda izinhlanzi ezinamafutha, ezinomsoco, kodwa abafuni ukukhipha ithani lemali ukuze bazithole. Lokho akusho ukuthi i-bigeye ishibhile: ingxenye enhle yendawo yokudlela i-bigeye sashimi ingabiza ngaphezu kwama-€20.
Noma kunjalo, uma ucabangela ukuthi ezinye izinhlobo ngokuvamile zibiza ngokuphindwe kane, ukukhokhela i-bibeye sashimi kuzwakala njengemali ethengiswayo. Eminyakeni yamuva nje, i-bibeye ibe sengcupheni yokudoba ngokweqile futhi ichazwe ngokuthi "isengozini".
I-tuna ebomvu
I-Bluefin ibhekwa kabanzi njengamakhosi omndeni we-tuna, futhi ngesizathu esihle. Ngenxa yochungechunge lwezimfanelo ezingokwenyama, linokunambitheka okucebile ongeke ukuthole kunoma iyiphi enye inhlanzi.
Okubomvu kutholakala cishe ngendlela ye-sashimi kuphela. Ungawathola ezindaweni zokudlela ezisezingeni eliphezulu, lapho ucezu olulodwa lungabiza phakathi kuka-€20 no-€200. Naphezu kwazo zonke izimfanelo zayo eziphawulekayo, iwuhlobo olunciphayo. I-Southern ne-Atlantic bluefin idotshwe ngokweqile kangangokuthi itholakala kuyo esengozini enkulu.
Izakhiwo kanye nenani lomsoco wale nhlanzi
Izinzuzo zezempilo ze-tuna zingabangelwa okuqukethwe okuhlaba umxhwele kwamavithamini, amaminerali, nezinhlanganisela eziphilayo ezitholakala kule nhlanzi emnandi. Lokhu kufaka phakathi ama-antioxidants namaprotheni, angenawo amafutha agcwele noma i-sodium. Futhi inamazinga ahlaba umxhwele e-selenium, i-phosphorus, insimbi, i-magnesium ne-potassium.
Ethinini elingu-165 g le-tuna ekhanyayo, efakwe emanzini (ngaphandle kukasawoti) futhi ikhishwe, sithola:
- Amakhalori: 191
- Amafutha: 1,4g
- Isodium: 83mg
- Ama-carbohydrate: 0 g
- I-fiber: 0g
- Ushukela: 0g
- Amaprotheni: 42g
Njengoba ubona, ayinawo ama-carbohydrate, i-fiber noma ushukela. Iphezulu ku-omega-3 fatty acids, kodwa iphansi ngamafutha iyonke, futhi iqukethe ngaphansi kwamagremu angu-2 ithini ngalinye le-tuna "elula". Nokho, izinhlobo ezihlukahlukene ze-tuna zinamanani ahlukene amafutha.
Kuyinhlanzi ecebile kakhulu ngamaprotheni. Ithini le-tuna linikeza amagremu angu-42 weprotheyini ephelele nawo wonke ama-amino acid abalulekile.
I-tuna ine-calcium, i-phosphorus, i-potassium, i-zinc, amavithamini B, i-selenium, ne-choline. Njengokunye ukudla okusemathinini, ingaba nesodium ephezulu. Qhathanisa amalebula okudla ukuze uthole imikhiqizo ene-sodium ephansi noma engenawo usawoti.
Izinzuzo zezempilo ze-tuna
Siyazi ukuthi i-tuna ingenye yezinhlanzi ezidliwa kakhulu kuzo zonke izinhlobo zokudla, ngakho izinzuzo zezempilo azimangalisi. Ngezansi sizokutshela mayelana nezinzuzo zokuyithatha njalo phakathi nesonto, kokubili okusha kanye neqhwa noma okusemathinini.
Ithuthukisa impilo yenhliziyo
Mhlawumbe inzuzo evame kakhulu yezempilo okuthiwa i-tuna umthelela wayo obalulekile empilweni yenhliziyo. Mayelana nokunciphisa isifo senhliziyo, le nhlanzi inamazinga aphezulu e-Omega-3 fatty acids, esiza ekunciphiseni i-Omega-6 fatty acids kanye ne-LDL noma i-cholesterol embi emithanjeni nasemithanjeni yegazi.
Ngaphezu kwalokho, uma sikhetha le nhlanzi, ngokuvamile ithatha indawo yokudla okunamafutha agcwele, okunciphisa nakakhulu ingozi yesifo senhliziyo.
Lawula umfutho wegazi
I-anti-inflammatory Omega-3 fatty acids ingasiza ukwehlisa umfutho wegazi. I-Potassium, etholakala ku-tuna, iyi-vasodilator futhi inhle kakhulu ekwehliseni umfutho wegazi. Ukunciphisa umfutho wegazi ophakeme kungathuthukisa kakhulu impilo yakho ngokunciphisa ubunzima ohlelweni lwakho lwenhliziyo. Lokhu kuzosiza ukuvimbela ukuhlaselwa yinhliziyo nokushaywa unhlangothi, kanye nezimo ezifana ne-atherosclerosis.
Nakekela impilo yamehlo
I-tuna, ecebile ku-Omega-3 fatty acids, iyindlela enhle kakhulu yokuvimbela ukuphazamiseka kwamehlo njengokuwohloka kwe-macular okuhlobene neminyaka. Ubumpumputhe bubangelwa izinkinga zesifo sikashukela futhi le nhlanzi ingasiza ekunciphiseni amathuba okuba ne-retinopathy yesifo sikashukela.
Ukuyethula ekudleni okuvamile kungaletha izinzuzo emehlweni, nakuba kungeke neze kuguqule noma yisiphi isimo esinaso.
Iwumthombo omuhle wamaprotheni
I-tuna igcwele amazinga aphezulu amaprotheni. Ukuphakelwa okukodwa nje kwamagremu angu-165 (cishe ikani elilodwa le-tuna) kuqukethe ngaphezu kuka-1% wesidingo sakho sansuku zonke samaprotheni. Amaprotheni ayizingqimba zomzimba wethu eziqinisekisa ukukhula, ukululama ngokushesha ekulimaleni nasekuguleni, ithoni yemisipha ethuthukisiwe, kanye nokusebenza kahle komzimba wonke.
Isiza ekunciphiseni isisindo
i-tuna i amakholori aphansi namafutha, kodwa igcwele izakhamzimba ezizuzisayo njengamaprotheni. I-Omega-3 fatty acids etholakala kule nhlanzi ingashukumisa ihomoni ebizwa ngokuthi i-leptin, okulinganisela ukudla komzimba nesifiso sangaphakathi sokudla okwengeziwe. Lokhu kunganciphisa ukudla ngokweqile futhi kuqinisekise ukuthi umzimba wakho udla kuphela lokho okudingayo ngempela.
Ngaphezu kwalokho, iqukethe ama-calories ambalwa kakhulu, okwenza kube ukudla okuphelele kokulahlekelwa isisindo noma ukudla okunomsoco. Uma sithenga inguqulo ekheniwe, kuyancomeka ukukhetha eyemvelo noma kumafutha omnqumo amsulwa.
amasosha omzimba aqinisiwe
I-tuna iqukethe inani elihle le i-vitamin C, i-zinc ne-manganese, konke okubhekwa njengama-antioxidants emvelweni. Ama-Antioxidants angenye yezindlela zokuzivikela zomzimba ngokumelene nama-radicals mahhala, izinto ezilimazayo ze-metabolism yamaselula ezibangela izifo ezingapheli. Kodwa-ke, umpetha weqiniso wamandla okuqinisa amasosha omzimba we-tuna yi selenium. Le nhlanzi inothile ngale mineral, ihlinzeka cishe ngamaphesenti angama-200 wesidingo sansuku zonke ekusetshenzisweni okukodwa. Lokhu kwenza izinhlanzi zibe ukudla okunamandla okulwa ne-antioxidant kanye nokudla okuqinisa amasosha omzimba.
Khuphula amazinga amandla
Amavithamini B ku-tuna axhunyaniswe nezinkinga eziningi zezempilo. Bahileleke ngokuqondile ku-metabolism yamandla, ukwandisa ukusebenza kahle kwezitho, ukuvikela isikhumba nokwandisa amazinga wamandla. Amavithamini B asebenza njengama-cofactors ama-enzyme futhi asheshisa lokhu kusabela kwe-metabolic, okuwavumela ukuthi akhiqize amandla ngezinga esilidingayo.
Yehlisa izifo zezinso
I-potassium ne-sodium ibhalansise kahle, okusho ukuthi iphezulu ku-potassium futhi iphansi ku-sodium. Lokhu kusiza ukulawula ibhalansi yoketshezi emzimbeni. Uma umzimba wakho ugcina ibhalansi yoketshezi, izinso zisebenza kahle, okunciphisa amathuba okuba nezimo ezibucayi zezinso.
Kodwa-ke, kubantu abanesifo sezinso esingamahlalakhona, kufanele ukhulume nodokotela noma i-dietitian ngaphambi kokwengeza i-tuna noma ukwenza izinguquko ezinkulu ekudleni kwakho.
Yehlisa ukuvuvukala
I-tuna ingagcina amazinga okucindezeleka wonke omzimba ephansi ngokunciphisa ukuvuvukala, ngenxa yamavithamini namaminerali aqeda ukuvuvukala. Ukunciphisa ukuvuvukala kuwo wonke umzimba kuqinisekisa ukusebenza okungcono kwazo zonke izitho. Kuyasiza futhi ukuvimbela izifo ezivuvukalayo njenge-arthritis ne-gout, ezithinta izigidi zabantu emhlabeni jikelele.
Yingakho futhi kunconywa ekudleni kwabasubathi abadinga ukubuyisela imisipha yabo ngemva kokuqeqeshwa kanzima.
Ibhalansi ye-Mercury ne-selenium
Ukudla inhlanzi ngaphezu komkhawulo othile kungacindezela izinga le-mercury emzimbeni wethu lifinyelele iphuzu elingenampilo. Ucwaningo luye lwabonisa ukuthi kukhona uhlobo oluyingqayizivele lwe-selenium, olubizwa ngokuthi selenonein. Lokhu kubophezela ku-mercury futhi kusebenza njenge-antioxidant, ishintsha kancane ukwakheka kwe-mercury ukuze ingabi yingozi kakhulu.
Ukuze unciphise ukuchayeka kwe-mercury, gwema izinhlanzi eziphila isikhathi eside ezivame ukuba ne-mercury buildup eningi, okuhlanganisa i-mackerel, i-swordfish, ne-tilefish. I-tuna ekheniwe iphephile ukuthi ingadliwa, njengoba kunjalo nezinye izinhlobo eziningi ze-tuna.
Kufanele udle kangaki?
I-tuna inomsoco ngendlela emangalisayo futhi igcwele amaprotheni, amafutha anempilo, namavithamini, kodwa akufanele idliwe nsuku zonke. Ochwepheshe batusa ukuthi abantu abadala badle 85 kuya ku-140 amagremu wezinhlanzi izikhathi ezi-2 kuya kwezi-3 ngesonto ukuthola i-Omega-3 fatty acids eyanele nezinye izakhamzimba ezinenzuzo.
Kodwa-ke, ucwaningo lubonisa ukuthi ukudla njalo izinhlanzi ezine-mercury concentration engaphezu kuka-0,3 ppm kungakhuphula amazinga e-mercury egazini futhi kubangele izinkinga zempilo. Izinhlobo eziningi ze-tuna ziyalidlula leli nani. Ngakho-ke, abantu abadala abaningi kufanele badle i-tuna ngokulinganisela futhi bacabange ukukhetha enye inhlanzi ephansi kakhulu ku-mercury.
Uma uthenga i-tuna, khetha i-skipjack noma izinhlobo ezifakwe ethini, ezingaqukethe i-mercury eningi njenge-albacore noma i-bigeye tuna. Ungadla i-skipjack ekheniwe kanye ne-tuna ekhanyayo kanye nezinye izinhlobo ze-mercury ephansi njenge-cod, inkalankala, i-salmon, ne-scallops njengengxenye yokunikezwa kwezinhlanzi okunconyiwe okungu-2-3 ngesonto.