I-tuna ekwi-cann yindawo edumileyo yokugcina ukutya, eyaziwa ngokuba lula kwayo kunye nokuguquguquka kwayo. Kodwa abantu abaninzi bayazibuza: ingaba i-tuna ekwi-cann isempilweni? Impendulo ngu-ewe ocacileyo, kunye nezinto ezibalulekileyo ekufuneka ziqwalaselwe.
Okokuqala nokubalulekileyo, ityhuna efakwe ebhotileni ngumthombo obalaseleyo weproteni. Inxalenye enye inokubonelela malunga ne-20 grams yeproteni, nto leyo eyenza ukuba ibe lukhetho oluhle kwabo bafuna ukwandisa ukutya kwabo iiproteni ngaphandle kokutya iikhalori ezigqithisileyo. Oku kuyenza ibe nomtsalane ngakumbi kubadlali bezemidlalo, iingcali ezixakekileyo, kunye nabo bonke abafuna ukutya okukhawulezileyo.
Ukongeza kwiproteni, ityhuna ekwikhonkxiweyo ityebile kwizakhamzimba ezibalulekileyo. Iqulethe i-omega-3 fatty acids, ezaziwa ngokuba luncedo kwimpilo yentliziyo. I-Omega-3s inokunceda ukunciphisa ukudumba, ukunciphisa uxinzelelo lwegazi, kunye nokuphucula impilo yentliziyo iyonke. Ngaphezu koko, ityhuna ekwikhonkxiweyo ngumthombo olungileyo weevithamini kunye neeminerali, kubandakanya ivithamin D, selenium, kunye neevithamini B, zonke ezidlala indima ebalulekileyo ekugcineni impilo iyonke.
Nangona kunjalo, kukho izinto ekufuneka ziqwalaselwe kwimpilo. I-tuna ekwi-cann ingaba ne-mercury, i-heavy metal enokuba yingozi kakhulu. Kuyacetyiswa ukunciphisa ukusetyenziswa kwayo, ingakumbi kubasetyhini abakhulelweyo nabantwana abancinci. Ukukhetha i-tuna ekhaphukhaphu, edla ngokuba namanqanaba aphantsi e-mercury xa ithelekiswa ne-albacore okanye i-tuna emhlophe, kunokuba lolona khetho lukhuselekileyo.
Xa ukhetha ityhuna ekwibhotile, khangela iindlela ezipakishwe emanzini endaweni yeoyile ukunciphisa ukutya iikhalori. Ukongeza, cinga ngeempawu ezibeka phambili uzinzo kwaye zisebenzise iindlela zokuloba ezinoxanduva.
Ukuqukumbela, i-tuna ekhenkcezisiweyo inokuba longezo olusempilweni ekutyeni kwakho xa ityiwa ngokulinganisela. Umxholo wayo ophezulu weproteni, izondlo ezibalulekileyo, kunye nokulula kwayo kuyenza ibe lukhetho oluxabisekileyo lokutya, logama nje uqaphela amanqanaba e-mercury. Yonwabele kwiisaladi, iisandwich, okanye izitya zepasta ukuze ufumane isidlo esinesondlo esikhawulezayo nesilula ukusilungisa.
Ixesha leposi: Novemba-08-2024