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Hanya mafi koshin lafiya don cin tuna gwangwani
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A cikin man zaitun ko na halitta sune zaɓin da aka fi ba da shawarar lokacin siyan tuna gwangwani
Akwai ƴan abubuwa da suka fi ɗaya taimako gwangwani tuna: abinci mai gina jiki wanda baya buƙatar shiri kuma yana ƙara dandano ga kowane tasa da muke da shi. Amma, lokacin siyan shi, muna samun adadi mai yawa na iri; yana da sauƙi don zuwa "babban kanti" kuma ba a san ainihin wane zaɓi ne mafi kyau ba.
Tuna yana daya daga cikin mafi cikakken kifin, magana mai gina jiki. Masanin ilimin abinci mai gina jiki Beatriz Cerdán ya bayyana cewa muna fuskantar furotin na asalin dabba, mai inganci, wanda ya fito fili don abun ciki mai kitse. "Ya ƙunshi tsakanin gram 12 da 15 na mai a kowace 100. Bugu da ƙari, yana ɗauke da omega 3 fatty acids, lafiyayye kuma an ba da shawarar sosai don guje wa hadarin zuciya." Ya kamata a ambata cewa abinci ne wanda kuma ya yi fice don abubuwan da ke cikinsa na ma'adanai kamar su phosphorus, potassium, magnesium, iodine da baƙin ƙarfe, da kuma bitamin masu narkewa.
Ko da yake nutritionist ya bayyana cewa yana da kullum bu mai kyau zuwa cinye sabo kifi, tun da aka kauce masa don ƙara preservatives da kuma, sabili da haka, cewa yana da wuce haddi gishiri, ta nuna cewa a wasu lokuta, saboda rashin lokaci ko ta'aziyya, «Tuna gwangwani za a iya sha ba tare da wata matsala ba"Kuma ƙari," a cikin yanayi kamar rashin lafiyar anisakis, an kuma ba da tabbacin zama samfur mai lafiya. "
Yaya ake shirya tuna gwangwani?
Masanin ilimin abinci mai gina jiki Beatriz Cerdán ya bayyana tsarin don sabon fillet tuna ya ƙare ya zama tuna tuna: "Ya ƙunshi dafa tuna (da zarar yana da tsabta) a cikin tukwane na hermetic fiye da 100ºC kuma tare da matsanancin matsin lamba na sa'a daya. , ko da yake an daidaita wannan bisa ga girman guntu. Sa'an nan, dangane da nau'in gwangwani, an zubar da ruwa mai rufewa, an rufe shi da hermetically da haifuwa na tsawon rayuwar shiryayye.
Ɗaya daga cikin matsalolin da tuna gwangwani zai iya bayarwa ya fito ne daga abun ciki na mercury, wanda a cikin yawancin allurai yana da alama yana haifar da tasirin neurotoxic. Ya bayyana Miguel López Moreno, mai bincike a CIAL kuma masanin abinci mai gina jiki wanda, a cikin binciken da suka yi nazari akan abun ciki na methylmercury yanzu a cikin gwangwani na tuna, an sami matsakaicin adadin 15 μg / iya. "Idan muka yi la'akari da cewa a matsakaicin matsakaici (kilo 70) ana ba da shawarar kada a sha fiye da 91 μg / mako na methylmercury, wannan zai yi daidai da kusan gwangwani na tuna guda shida a mako. Koyaya, kasancewar methylmercury a cikin tuna yana canzawa sosai don haka ana ba da shawarar yawan amfani da tuna gwangwani sau biyu a mako, ” cikakken bayanin mai binciken.
Wanne tuna ya fi lafiya
Idan muka yi magana a kan abin da aka ambata gwangwani irin tunaZa mu iya samun shi a cikin zaitun, sunflower, pickled ko na halitta mai. "Daga dukkan zaɓuɓɓukan, tuna a cikin man zaitun zai zama mafi kyawun zaɓi, idan muka yi la'akari da duk fa'idodin da aka danganta ga man zaitun", in ji Miguel López Moreno. A nata bangaren, shawarar Beatriz Cerdán ita ce karkata zuwa dabi'a tuna, tun da "ba ya hada da man fetur", amma yayi gargadin cewa "ku yi hankali da gishiri, musamman ma a cikin mutanen da ke fama da hauhawar jini, don haka madadin shi ne ƙananan gishiri, wanda ba shi da fiye da 0,12 grams na sodium da 100 " . Duk da haka, yana nuna cewa sigar tuna da man zaitun za a iya la'akari da "kyakkyawan samfur", amma yana da mahimmanci cewa yana da man zaitun mara kyau. "Gaba ɗaya, yana da kyau a cire ruwa daga man gwangwani, duk abin da yake, kuma a guje wa nau'ikan da aka ɗora ko tare da miya waɗanda za su iya ƙunshi wasu sinadarai marasa inganci," in ji shi.
Miguel López Moreno, yayi sharhi cewa gabaɗaya, tuna tuna na halitta yana da adadin kuzari mai kama da sabon tuna. "Babban bambanci shine irin wannan nau'in abincin gwangwani yana da gishiri mai yawa," in ji shi kuma yayi gargadin cewa, game da tuna da man fetur, "za a ƙara yawan abincin caloric, ko da yake ya ce za a rage yawan abun ciki idan an shayar da shi kafin amfani" . Duk da haka, ya sake nanata cewa, idan muka yi magana game da karin man zaitun, wannan "ba zai haifar da matsala ba saboda amfanin da ke tattare da wannan tushen mai."
Yadda ake hada tuna a cikin abincinku
A ƙarshe, duka nutritionists sun bar ra'ayoyin don haɗa tuna gwangwani a cikin jita-jitanmu. Miguel López Moreno ya nuna a matsayin daya daga cikin fa'idodin wannan samfurin da ƙarfinsa kuma ya bar a matsayin ra'ayoyin don yin eggplant lasagna ta amfani da tuna a matsayin cika, wani omelette na Faransanci tare da tuna, wasu ƙwai da aka cika da tuna, nannade tare da kayan lambu na tuna ko burger tuna. oatmeal. A nata bangaren, Beatriz Cerdán ta bayyana cewa za mu iya shirya zucchini da aka cusa da tuna, da kuma avocado da aka cika da wannan samfurin, pizzas, kayan legumes (irin su kaji ko lentil) tare da tuna, ko ma haɗa su a cikin sandwiches.