Izinzuzo zigcwele noma ngabe zihlanzekile noma zenziwe emathinini
Ngisho noma ungadli izinhlanzi eziningi, i-tuna ngumthombo omuhle kakhulu futhi ongabizi kakhulu we-omega-3 fatty acids akufanele uyishaye indiva. Lona uhlobo lwamanoni e- polyunsaturated angatholakala kuphela ezinhlanzi, amantongomane, kanye nenzalo.
Ama-fatty acids ama-omega-3 athile ikakhulukazi ezinhlanzi ezibandayo ezifana ne-tuna, i-mackerel, i-sardine ne-herring.
Izinzuzo zeTunned Canned
Inani lokudla okunomsoco we-tuna ekheniwe likhuluma ngokwalo.
Uma iphakethe emanzini, i-tuna engama-6.5-ounce ingaqukathi:
- Amakholori angu-144
- Amagremu amabili amafutha
- Awekho amanoni agcwele
- Awekho ama-carbohydrate
- Akukho ushukela
- 32 amagremu amaprotheni
- 412 amagremu kasawoti (amaphesenti angu-18 wexabiso eliphakanyisiwe nsuku zonke)
- Amaphesenti angu-15 wezincomo zansuku zonke ezinconyiwe zensimbi
Kulabo abanokudla okusawoti okuphansi, kunezinguqulo ngisho nezethulo ezinikela ngamaphesenti angu-25 ngaphansi kwe-sodium.
Ukuqhathanisa IsiTuna Esisha Nesinamathini
Ngenkathi abantu abaningi bezocabanga ukuthi okusha kuhamba kahle kunokwenziwe, akuzona njalo uma kuziwa ezinhlanzini ezinamafutha.
Nansi indlela ephakathi kokudla okuyi-tuna okuyi-fresh ehambisana ne-tuna efanayo ekheniwe:
- Ingxenye yesithathu ye-tuna ehlanzekile ephekwe ngaphandle kwamafutha inikeza ama-kilojoule angu-195, ama-gramu angu-42 weprotheyini, igramu eyodwa ye-carbohydrate, amagremu amafutha amabili, nama-milligram angu-525 we-sodium.
- Ingxenye yesithathu ye-tuna entsha ephekwe ngamafutha inikeza ama-calories angu-236, ama-gramu angu-42 wamaprotheni, igramu eyodwa ye-carbohydrate, amagremu ayisikhombisa amafutha, nama-milligram angu-525 we-sodium.
- I-ounce emithathu ekhonza i-tuna ekheniwe ehlanganisiwe emanzini inikeza amakholori angu-73, amagremu angu-17 amaprotheni, ama-gramu angu-gramu ama-carbohydrate, igramu eyodwa yamafutha, nama-milligram angu-210 we-sodium.
- I-ounce emithathu ekhonza i-tuna ekheniwe egoqiwe ngamafutha inikeza ama-calories angu-169, ama-25 amagremu amaprotheni, ama-gramu ama-carbohydrate, ama-gramu ayisikhombisa amafutha, igramu eyodwa yamafutha agcwele, nama-milligram angu-354 we-sodium.
Izinzuzo zezempilo zeTuna
I-omega-3 fatty acids etholakala ku-tuna iyaziwa ngokukhuthaza impilo enhle ye-heart. Ngokusho kwe-American Heart Association (AHA), la mafutha abalulekile angasiza ekunciphiseni i-triglycerides egazini, anciphise ingozi ye-arrhythmia (izinhliziyo ezingavamile), futhi anciphise ukufakwa kwe-plaque emithanjeni. Ngenxa yalokhu, i-AHA isincoma ukuthi udle okungenani izinhlanzi ezimbili zezinhlanzi ngesonto.
Njengoba sekushiwo, inani lama-acids e-omega-3 ku-ounce elilodwa elikhonzayo lingashintsha ngokuphawulekayo ngokusuka enhlotsheni yezinhlanzi ezidliwe. Phakathi kwezinhlobo ze-tuna, kokubili okusha futhi okusemathinini:
- I-bluefin tuna entsha inikeza ama-milligram angu-1 000 kuya ku-1,500.
- I-albacore i-white emathinini emakhanini inika ama-milligrams angu-500 kuya ku-1 000.
- I-tuna yokukhanya ye-Canned inikeza ama-milligram angu-200 kuya kwangu-500.
- I-skipjack ye-tuna entsha inikeza ama-milligram angu-200 kuya kwangu-500.
- I-yellowfin tuna entsha inikeza ama-milligram angu-200 noma ngaphansi.
Ukulungiswa kweSaladi e-Tuna enempilo
Enye yezindlela ezithandwa kakhulu ukulungisa i-tuna ekheniwe ukwenza isaladi ye-tuna . Ngesikhathi esiphundu, izithako eziqukethwe zokupheka eziningi zinciphisa izinzuzo eziningi zokudla okunomsoco wezinhlanzi.
Ngomzekelo, ikhova eyodwa yokukhonza isaladi ye-tuna eyenziwe nge-imayonnaise iqukethe ama-calories angu-404, ama-gram angu-22 angu-22, ama-gramu ayisithupha ama-carbohydrate, amagremu amahlanu kashukela, ama-gramu angu-33 amafutha, amagremu amathathu amafutha agcwele, nama-milligram angu-892 i-sodium.
Uma ufaka isaladi ye-tuna phakathi kweziqephu ezimbili zesinkwa, ungangezela amanye ama-calories angu-150, ama-gram angu-26 we-carbohydrate, nama-milligram angu-230 we-sodium.
Lokhu akusho ukuthi kufanele ugweme isaladi ye-tuna ngokuphelele. Ukuthi udla ama-milligram angu-29 i-omega-3 EPA (i-fatty acid evimbela ukuvuvukala kwamaselula) nama-milligram angu-212 we-omega-3 DHA (okugqugquzela impilo ye-eye nesobuchopho) cishe ihlanganisa izithako ezengeziwe.
Ukuze unciphise okuqukethwe kwe-fat in isaladi yakho ye-tuna, faka esikhundleni se-mayonnaise nge-mayo encane-fat noma, ngokuhlukile, hlanganisa ama-mayon angu-30 ngamaphesenti angu-70 e-yogurt ahlanzekile ukuze uthole ukunambitheka okusha, okuncane okumuncu.
Ezinye Izindlela Ezempilo Zokulungisa I-Tuna
Kunezindlela ezingenakubalwa zokufaka i-tuna ekudleni okunempilo. Ungayifaka ne-utamatisi, imifino isaladi, ubhontshisi obuphekiwe kanye namazambane aqoshiwe abilisiwe we-saladi yesinoise yakudala. Ungayiphakamisa into engena embizeni ye-corn chowder ye-bisque enandi enhle. Ungenza ngisho nesaladi elimnandi elinamakhaza utamatisi, isilimo esidliwayo esidliwayo esinamagatsha anamanzi, ubhontshisi bezinso ezinamathanga, kanye namafutha omnyama.
Uma uzizwa ikakhulukazi ukudala, nansi izindlela zokupheka ezijabulisayo nezempilo ongazama ekhaya:
- I-Salad Tuna Salavoc Avocado Boats
- Ukugubungela Okumhlophe Kwe-Salad Collard
- IsiTuna sase-Italy namaBhontshisi
- Izikhwama zeTuna eziphathekayo
> Umthombo:
> American Heart Association. "I-Fish and Omega-3 Acat Acids." Washington, DC; ibuyekezwe ngo-Okthoba 16, 2016.