Makomborero akawanda kana ari matsva kana makedheni
Kunyange kana iwe usingadyi hove dzakawanda, tuna ndiyo yakanakisisa uye inotengwa kubva kune omega-3 fatty acids haufaniri kukanganwa. Ichi ndicho chimiro chemafuta anonzi polyunsaturated anogona kunyatsowanikwa chete muhove, mutsva, nembeu.
Omega-3 fatty acids inonyanya kuwanda mune hove dzehove dzinotonhorera dzakadai sedan tuna, mackerel, sardines, uye herring.
Kubatsirwa kweCanned Tuna
Izvo zvinotapira zvekutengesa tinunzvi inotaurira pachayo.
Kana ikakanyiwa mumvura, inokwana 6.5-ounce inogona yehuna ine:
- 144 makori
- Ma gramu maviri emafuta
- Hapana mafuta akazara
- Kwete mahydrohydrates
- Hapana shuga
- 32 gramu eprotini
- 412 magamu emunyu (18 muzana yekurudziro yezuva nezuva)
- 15 muzana yekurudziro yezuva nezuva yakakosha yesimbi
Kune avo vari pakudya kwakaderera-munyu, pane zvimwe shanduro dzinopa 25 muzana pasi sodium.
Kuenzanisa Fresh uye Canned Tuna
Nepo vanhu vakawanda vachifunga kuti itsva inobwinya pane yakakanyiwa, haisi nguva dzose kana iri kuuya kune hove dzamafuta.
Heino nzira iyo chidimbu chesimirosize tsvaga itsva inotapira ichirwisana nechiyero chakafanana chekodha yakakonzerwa nematenha:
- Chikamu chetatu-ounce che fresh tuna yakabikwa isina mafuta inopa 195 makorikiti, 42 gramu eprotheni, gramu imwe yehydrohydrate, ma gramu maviri emafuta, uye 525 milligrams sodium.
- Chikamu chetatu-ounce chefucheni yakachena yakagadzirwa nemafuta inopa 236 makorikiti, 42 gramu eprotheni, gramu imwe yehydrohydrate, magiramu manomwe emafuta, uye 525 milligrams sodium.
- Iro-ounce imwechete inoshandiswa mumatehwe emuchengetwa akazara mumvura inopa makoriri 73, 17 gramu eprotheni, zero gramu yemakrohydrate, gramu imwe yemafuta, uye 210 milligrams sodium.
- A 3-ounce inoshandiswa muTinin yakakonzerwa nemakinini yakaiswa mumafuta inopa makirogiramu makumi mapfumbamwe nemazana matanhatu, 25 gramu eprotheni, zero gramu yemakrohydrate, manomwe gramu emafuta, gramu imwe yemafuta akazara, uye 354 milligrams ye sodium.
Health Health Benefits of Tuna
Iyo omega-3 fatty acids inowanikwa muTan inozivikanwa kukurudzira utano hwakanaka hwemwoyo. Maererano neAmerican Heart Association (AHA), mafuta aya anokosha anogona kubatsira kuderedza triglycerides muropa, kuderedza ngozi yeurmthmia (kusagadzikana kwepfungwa dzisina kukodzera), uye kunonoka kugadzirwa kwepakiti mumatare. Nemhaka yeizvi, AHA inokurudzira kuti iwe unopedza zvisungo zviviri zvehove pavhiki.
Nezvo zvataurwa, chiyero che omega-3 fatty acids mu-3-ounce kushumira chinogona kusiyana zvakanyanya maererano nerudzi rwehove dzinopedzwa. Pakati pemhando dze tuna, zvose zvitsva uye makotini:
- Fresh bluefin tuna inopa miriyoni 1 kusvika ku1 500.
- Canned white albacore tuna inopa 500 kusvika 1 000 milligrams.
- Canned light tuna inopa mamiriyoni 200 kusvika 500.
- Fresh skipjack tuna inopa mamiriyoni 200 kusvika 500.
- Fresh yellowfin tuna inopa 200 milligrams kana pasi.
Utano Tuna Saladi Kugadzirira
Imwe yenzira dzinonyanyozivikanwa yekugadzirira tanheni yakakonzerwa ndeyokuita tuna tuna salad . Kunyange zvazvo inonaka, zvigadzirwa zvinowanikwa mune dzakawanda mapeji zvinoderedza zvakawanda zvezvokudya zvinovaka zvehove.
Nenzira yekuenzanisira, imwe kapu inoshandiswa yewaini yakachengetwa yakagadzirwa nemayonnaise ine 404 makoriro, 22 gramu eprotheni, ma gramu matanhatu ehydrohydrate, ma gramu mashanu eashuga, 33 gramu emafuta, magiramu matatu emafuta akazara, uye 892 milligrams sodium.
Kana iwe ukaisa hodha yewaini pakati pezvimedu zviviri zvechingwa, iwe unogona kuwedzera mamwe 150 makoriro, 26 gramu yemakrohydrate, uye 230 milligram dze sodium.
Izvi hazvirevi kuti iwe unofanirwa kuchengetedza hodha yehudha zvachose. Izvo chaizvoizvo kuti uri kupedza makirogiramu 29 omega-3 EPA (fatty acid inhibits cellamlar inflammation) uye 212 milligrams ye omega-3 DHA (iyo inokurudzira utano hwejeri nehupfungwa) inenge yakagadzirirwa zvimwe zvigadzirwa.
Kuti udzikise mafuta mukati mehutheni yako yewaini, inotora nzvimbo ye mayonnaise nemafuta anoderedzwa-mayo kana, pamwe, funganisa 30 muzana mayonnaise ne 70 muzana yogurt yega yega yechingwa, tsvina zvishoma.
Zvimwe Utano Hwakanaka Hwekugadzirira Tuna
Kune nzira dzakawandisa dzokubatanidza hove mukati memwoyo-utano hwakanaka. Iwe unogona kuzvibatanidza nematata, mashizha emashizha, nyemba dzakabikwa zvakagadzirwa, uye yakabikwa mbatatisi yakakangwa nokuda kwekadha yakasakara Niçoise. Iwe unogona kusimudzira chinogona kupinda muhari yegorosi chowder nokuda kweTan bisque inonaka. Iwe unogona kutora pasta inonaka inotonhorera pamwe nematata, celery, makemheni emakemikari, uye maorivhi madema.
Kana uri kunzwa zvakanyanya kuumba, heano mamwe mapeji anofara uye ane utano unogona kuedza kumba:
- Curried Tuna Salad Avocado Boats
- Tuna Saladi Collard Green Wrap
- Tina yeItaly neBhandi
- Portable Tuna Pockets
> Kwakabva:
> American Heart Association. "Hove neOmega-3 Fatty Acids." Washington, DC; yakarongedzwa naOctober 16, 2016.