Ingabe I-Tuna Ekheniwe Inempilo?

I-tuna ekheniwe iwukudla okuyisisekelo kwe-pantry, eyaziwa ngokuba lula kwayo nokuguquguquka. Kodwa abantu abaningi bayazibuza: ingabe i-tuna ekheniwe inempilo? Impendulo inguyebo onamandla, ngokucatshangelwa okuthile okubalulekile.

Okokuqala nokubaluleke kakhulu, i-tuna ekheniwe iwumthombo omuhle kakhulu wamaprotheni. Ukudla okukodwa kunganikeza cishe amagremu angu-20 wamaprotheni, okwenza kube inketho enhle kulabo abafuna ukwandisa ukudla kwabo amaprotheni ngaphandle kokudla ama-calories amaningi. Lokhu kukwenza kukhange ikakhulukazi kubasubathi, ochwepheshe abamatasa, nanoma ubani ofuna inketho yokudla okusheshayo.

Ngaphezu kwamaprotheni, i-tuna ekheniwe inothile ngezakhi ezibalulekile. Iqukethe i-omega-3 fatty acids, eyaziwa ngezinzuzo zayo zempilo yenhliziyo. I-Omega-3s ingasiza ekunciphiseni ukuvuvukala, ukwehlisa umfutho wegazi, kanye nokwenza ngcono impilo yonke yenhliziyo nemithambo yegazi. Ngaphezu kwalokho, i-tuna ekheniwe iwumthombo omuhle wamavithamini namaminerali, okuhlanganisa uvithamini D, i-selenium, namavithamini B, wonke adlala indima ebalulekile ekugcineni impilo yonke.

Nokho, kukhona ukucatshangelwa kwezempilo okufanele ukukhumbule. I-tuna ekheniwe ingaba ne-mercury, insimbi enzima engaba yingozi ngamanani amakhulu. Kunconywa ukunciphisa ukusetshenziswa, ikakhulukazi kwabesifazane abakhulelwe kanye nezingane ezincane. Ukukhetha i-tuna ekhanyayo, ngokuvamile enamazinga aphansi e-mercury uma kuqhathaniswa ne-albacore noma i-tuna emhlophe, kungaba ukukhetha okuphephile.

Lapho ukhetha i-tuna ekheniwe, bheka izinketho ezipakishwe emanzini kunamafutha ukuze unciphise ukudla okudlayo. Ukwengeza, cabangela izinhlobo ezibeka phambili ukusimama nokusebenzisa izinqubo zokudoba ezinomthwalo wemfanelo.

Sengiphetha, i-tuna ekheniwe ingaba isengezo esinempilo ekudleni kwakho lapho idliwe ngokulinganisela. Iqukethe amaprotheni amaningi, imisoco ebalulekile, kanye nokuba lula kuyenza ibe ukukhetha okubalulekile kokudla, inqobo nje uma unaka amazinga e-mercury. Kujabulele kumasaladi, amasemishi, noma izitsha ze-pasta ukuze uthole ukudla okunomsoco okusheshayo nokulula ukukulungiselela.