Okuqukethwe
Indlela enempilo kunazo zonke yokudla i-tuna ekheniwe
Amathegi
Emafutheni omnqumo noma emvelo yizinketho ezinconyelwa kakhulu lapho uthenga i-tuna ekheniwe
Kunezinto ezimbalwa ezisiza ngaphezu kweyodwa ikani le-tuna: ukudla okunomsoco okungadingi ukulungiswa nokunezela ukunambitheka kunoma yisiphi isidlo esinaso. Kepha, lapho siyithenga, sithola inani elikhulu lezinhlobonhlobo; kulula ukufika “esitolo” futhi ungazi ngempela ukuthi yikuphi okukhethwa kukho okungcono kakhulu.
I-tuna ingenye yezinhlanzi eziphelele kakhulu, uma sikhuluma ngokudla okunempilo. Ingcwethi kwezokudla uBeatriz Cerdán uchaza ukuthi sibhekene neprotein yemvelaphi yezilwane, esezingeni elifanele, egqama ngokuqukethwe kwayo ngamafutha. "Uqukethe amagremu aphakathi kuka-12 no-15 wamafutha kwabangu-100. Ngaphezu kwalokho, iqukethe ama-omega 3 fatty acids, enempilo futhi anconywe kakhulu ukugwema ingozi yenhliziyo nemithambo yegazi." Kufanele kushiwo ukuthi kungukudla okugqama nokuqukethwe yizinto ezinjenge-phosphorus, i-potassium, i-magnesium, iodine nensimbi, kanye namavithamini ancibilika ngamafutha.
Yize isazi sokudla okunempilo sichaza ukuthi kuhlale kunconywa ukudla izinhlanzi ezintsha, ngoba kugwenywa ukufaka okokuvikela futhi, ngakho-ke, ukuthi kunosawoti oweqile, uveza ukuthi ezimweni ezithile, ngenxa yokushoda kwesikhathi noma ukunethezeka,i-tuna ekheniwe ingadliwa ngaphandle kwenkinga"Futhi ngaphezu kwalokho," ezimeni ezinjengezinto ezibangelwa ukungezwani komzimba ne-anisakis, kuqinisekisiwe futhi ukuthi ungumkhiqizo ophephile. "
Uyilungisa kanjani i-tuna ekheniwe?
Ingcwethi yokudla okunomsoco uBeatriz Cerdán uchaza le nqubo ukuze umucu omusha we-tuna ugcine usuba yi-tuna ekheniwe. , yize lokhu kulungiswa ngokususelwa kusayizi wezingcezu. Ngemuva kwalokho, kuya ngohlobo lwethini, kuthululwa uketshezi lokumboza, luvalwe ngamakhemikhali futhi luhlanzwe impilo yeshalofu ende.
Enye yezinkinga i-tuna ekheniwe engaziveza ivela kokuqukethwe kwayo kwe-mercury, okuthi ngemithamo ephezulu kubonakala kunethonya le-neurotoxic. Kuchaza uMiguel López Moreno, umcwaningi e-CIAL kanye nochwepheshe wezokudla, ezifundweni ezihlaziye okuqukethwe kwe-methylmercury ekhona ekheni le-tuna, kuye kwabonwa inani elilinganiselwe le-15 μg / can. “Uma sibheka ukuthi kumuntu omdala ovamile (70 kilos) kunconywa ukuthi ungaphuzi ngaphezu kwama-91 μg / ngesonto le-methylmercury, lokhu kungalingana namakani ayisithupha wamakani e-tuna ngesonto. Kodwa-ke, ukuba khona kwe-methylmercury ku-tuna kuguquguquka kakhulu ngakho-ke ukusetshenziswa okuphezulu kwe-tuna ekheniwe kabili ngesonto kunconywa, ”kucacisa imininingwane yomcwaningi.
Yikuphi i-tuna okunempilo kunazo zonke
Uma sikhuluma ngalokhu okungenhla izinhlobo ezikheniwe ze-tunaSingayithola kumnqumo, ujongilanga, amafutha anosawoti noma wemvelo. "Kuzo zonke izinketho, i-tuna emafutheni omnqumo kungaba yindlela ekahle, uma sibheka zonke izinzuzo ezibangelwa uwoyela womnqumo", kusho uMiguel López Moreno. Ngokwakhe, isincomo sikaBeatriz Cerdán sithi uncike ngase-tuna yemvelo, ngoba "ayihlanganisi uwoyela", kepha uxwayisa ngokuthi "qaphela usawoti, ikakhulukazi kubantu abanomfutho wegazi ophezulu, ngakho-ke okunye okungahunyushwa ngosawoti ophansi, ongenawo ngaphezu kwama-0,12 amagremu esodium nge-100" . Noma kunjalo, kuyakuveza lokho uhlobo lwe-tuna olunamafutha omnqumo lungabhekwa "njengomkhiqizo omuhle", kepha kubalulekile ukuthi kungamafutha omnqumo e-virgin angeziwe. "Ngokuvamile, kungcono ukususa uketshezi emafutheni asemathinini, noma ngabe kuyini, futhi ugweme izinhlobo ezifakwe emanzini anosawoti noma nososi okungenzeka ukuthi unezinye izithako ezinekhwalithi engafanele," usho kanje.
UMiguel López Moreno, uphawula ukuthi ngokuvamile, i-tuna yemvelo ine-caloric efana ne-tuna entsha. "Umehluko omkhulu ukuthi lolu hlobo lokudla okusemathinini lunosawoti omningi," esho futhi uxwayisa ngokuthi, esimweni se-tuna namafutha, "ukudla okune-caloric kuzokwenyuka, yize okuqukethwe okushiwo kungancishiswa uma kukhishwa ngaphambi kokudliwa". Noma kunjalo, uyaphinda uyasho ukuthi, uma sikhuluma ngamafutha omnqumo angeziwe, lokhu “bekungeke kube yinkinga ngenxa yezinzuzo ezihambisana nalo mthombo wamafutha.”
Ungayifaka kanjani i-tuna ezitsheni zakho
Ekugcineni, bobabili izazi zokudla bayahamba imibono yokufaka i-tuna ekheniwe ezitsheni zethu. UMiguel López Moreno uveza njengenye yezinzuzo zalo mkhiqizo ukusebenza kwawo okuningi futhi ushiya njengemibono yokwenza i-lasagna isitshalo seqanda usebenzisa i-tuna njengokugcwalisa, i-omelette yaseFrance ene-tuna, amanye amaqanda agxishwe i-tuna, i-wraps ngemifino ye-tuna noma i-tuna burger kanye oatmeal. Ngokwakhe, uBeatriz Cerdán uchaza ukuthi singaphinde silungiselele i-zucchini efakwe i-tuna, kanye ne-avocado efakwe kulo mkhiqizo, ama-pizza, izitsha ze-legume (njengama-chickpeas noma ama-lentils) nge-tuna, noma ngisho nokukufaka emasamishi.