Ingabe i-Tuna Ekheniwe Inempilo?

I-tuna ekheniwe iyindawo ethandwayo yokudla okuphekiwe, eyaziwa ngokuba lula kwayo kanye nokuguquguquka kwayo. Kodwa abantu abaningi bayazibuza: ingabe i-tuna ekheniwe inempilo? Impendulo inguyebo ozwakalayo, kanye nezinto ezibalulekile okufanele uzicabangele.

Okokuqala nokubaluleke kakhulu, i-tuna ekheniwe iwumthombo omuhle kakhulu wamaprotheni. Isabelo esisodwa singanikeza cishe amagremu angu-20 eprotheni, okwenza kube inketho enhle kulabo abafuna ukwandisa ukudla kwabo amaprotheni ngaphandle kokudla amakhalori amaningi. Lokhu kuyenza ikhangise kakhulu kubasubathi, ochwepheshe abamatasa, nanoma ubani ofuna inketho yokudla okusheshayo.

Ngaphezu kwamaprotheni, i-tuna ekheniwe icebile ngezakhamzimba ezibalulekile. Iqukethe ama-omega-3 fatty acid, aziwa ngezinzuzo zawo zempilo yenhliziyo. Ama-omega-3 angasiza ekunciphiseni ukuvuvukala, ukwehlisa umfutho wegazi, futhi athuthukise impilo yenhliziyo nemithambo yegazi iyonke. Ngaphezu kwalokho, i-tuna ekheniwe iwumthombo omuhle wamavithamini namaminerali, okuhlanganisa i-vitamin D, i-selenium, namavithamini B, konke okudlala indima ebalulekile ekugcineni impilo iyonke.

Kodwa-ke, kunezinye izinto okufanele uzicabangele ngezempilo. I-tuna ekheniwe ingaqukatha i-mercury, i-heavy metal engaba yingozi ngobuningi bayo. Kunconywa ukunciphisa ukusetshenziswa kwayo, ikakhulukazi kwabesifazane abakhulelwe nezingane ezincane. Ukukhetha i-tuna elula, ngokuvamile enamazinga aphansi e-mercury uma kuqhathaniswa ne-albacore noma i-tuna emhlophe, kungaba ukukhetha okuphephile.

Uma ukhetha i-tuna ekheniwe, funa izinketho ezipakishwe emanzini kunamafutha ukuze unciphise ukudla okunama-calories. Ngaphezu kwalokho, cabanga ngemikhiqizo ebeka phambili ukusimama futhi isebenzise imikhuba yokudoba enomthwalo wemfanelo.

Ekuphetheni, i-tuna ekheniwe ingaba yinto enempilo ekudleni kwakho uma idliwa ngokulinganisela. Okuqukethwe kwayo okuphezulu kwamaprotheni, izakhamzimba ezibalulekile, kanye nokulula kwayo kwenza kube ukukhetha ukudla okuwusizo, inqobo nje uma uqaphela amazinga e-mercury. Yijabulele kumasaladi, amasangweji, noma izitsha ze-pasta ukuze uthole ukudla okunempilo okusheshayo nokulula ukukulungisa.