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Nzira ine hutano yekudya tuna yemumagaba
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Mumafuta emuorivhi kana echisikigo ndidzo sarudzo dzinonyanya kukurudzirwa pakutenga tuna yemumagaba
Pane zvinhu zvishoma zvinobatsira kupfuura chimwe chete can ye tuna: chikafu chinovaka muviri chisingade kugadzirirwa uye chinowedzera kunhuwirira kune chero dhishi ratinaro. Asi, kana tichizvitenga, tinowana huwandu hwakawanda hwemhando; zviri nyore kusvika ku "supermarket" uye usingazive chaizvo kuti ndeipi yesarudzo iri yakanakisa.
Tuna ndeimwe yehove yakazara kwazvo, kutaura zvinovaka muviri. Nyanzvi yezvekudya, Beatriz Cerdán anotsanangura kuti takatarisana neprotein yemhuka, yemhando yakanaka, iyo inomira nekuda kwemafuta ayo. "Ine magiramu ari pakati pe12 ne15 emafuta pa100. Uyezve, ine omega 3 fatty acids, ine hutano uye yakakurudzirwa kwazvo kudzivirira njodzi yemwoyo." Izvo zvinofanirwa kutaurwa kuti icho chikafu chinomiririrawo kune zvirimo zvemaminerari senge phosphorus, potasium, magnesium, ayodini nesimbi, pamwe nemavhitamini ane mafuta.
Kunyangwe iyo nyanzvi yezvokudya ichitsanangura kuti zvinogara zvichikurudzirwa kudya hove nyowani, sezvo zvichidzivirirwa kuwedzera zvinodzivirira uye, nekudaro, ine munyu wakawandisa, inonongedza kuti mune zvimwe zviitiko, nekuda kwekushaya nguva kana kunyaradzwa, «canned tuna inogona kudyiwa pasina dambudziko"Uyezve" "
Unogadzirira sei tuna yemumagaba?
Nyanzvi yezvekudya, Beatriz Cerdán anotsanangura mashandiro acho kuitira kuti hove nyowani nyowani ipedzisire yave tuna yemumagaba. , kunyangwe izvi zvakagadziriswa zvichienderana nesaizi yezvidimbu. Zvino, zvinoenderana nerudzi rwegaba, mvura inovhara inodururwa, yakasungwa yakavharidzirwa uye yakaomeswa kwehupenyu hwakareba hwesherufu.
Rimwe rematambudziko anogona kuburitswa necannon rinouya kubva mune yaro mercury yezvinhu, izvo mumadosi epamusoro zvinoita kunge zvine neurotoxic mhedzisiro. Anotsanangura Miguel López Moreno, muongorori weCIAL uye chiremba wezvekudya zvinovaka muviri uyo, muzvidzidzo zvakaongorora methylmercury zvemukati iripo mugaba re tuna, avhareji huwandu hwe15 μg / inogona kunge yakaonekwa. “Kana tikatarisa kuti pamunhu mukuru (70 kilos) zvinokurudzirwa kuti usamedze zvinopfuura 91 μg / svondo remethylmercury, izvi zvinogona kunge zvakaenzana nemakani matanhatu emakani etuna pasvondo. Zvisinei, kuvepo kwemethylmercury mu tuna kunosiyana-siyana saka nekudaro kunwa kukuru kwe tuna yemumagaba kaviri pavhiki kunokurudzirwa, ”akadaro muongorori.
Ndeipi tuna ndiyo ine hutano
Kana tikataura nezve zvambotaurwa zvomumagaba tuna mhandoTinogona kuiwana mumuorivhi, sunflower, pickled kana chaiwo mafuta. "Pazvisarudzo zvese, tuna mumafuta emuorivhi ndiyo ingave sarudzo yakanaka, kana tichifunga mabhenefiti ese anokonzerwa nemafuta emuorivhi", inoratidza Miguel López Moreno. Kune rake divi, kurudziro yaBeatriz Cerdán ndeye kusendamira kune yakasikwa tuna, sezvo "isingasanganisi mafuta", asi ichinyevera kuti "chenjera nemunyu, kunyanya kune vanhu vane hypertension, saka imwe nzira ndeye yakaderera-munyu vhezheni, iyo isina anopfuura 0,12 magiramu esodium pane zana" . Kunyangwe zvakadaro, inoratidza izvozvo iyo mhando yetuna nemafuta emuorivhi inogona kutariswa se "chigadzirwa chakanaka", asi zvakakosha kuti iwedzere mhandara mafuta omuorivhi. "Kazhinji, zvirinani kubvisa mvura kubva mumafuta ekumakwenzi, chero zvayingave, uye kudzivirira vhezheni dzakasanganiswa kana nemisosi inogona kunge iine zvimwe zvisina kunaka zvigadzirwa," anodaro.
Miguel López Moreno, akataura kuti kazhinji, tuna yechisikigo ine caloric yekudya yakafanana neiyo nyowani tuna. "Musiyano mukuru ndewekuti rudzi urwu rwechikafu chomumagaba chine munyu wakawanda," anodaro uye anoyambira kuti, mune iyo tuna nemafuta, "iyo caloric yekudyiwa yaizowedzerwa, kunyangwe zvichinzi zvirimo zvaizodzikiswa kana zvikadirwa mvura zvisati zvamwa". Kunyange zvakadaro, anodzokorodza kuti, kana tikataura nezvemafuta omuorivhi emhandara, izvi "hazvingakonzere dambudziko nekuda kwezvakanaka zvine chekuita nemafuta aya."
Maitiro ekuisa tuna mune yako madhishi
Pakupedzisira, vese vanovaka nezvezvikafu vanoenda mazano ekuisa tuna yemumagaba mundiro dzedu. Miguel López Moreno anonongedzera seimwe yemabhenefiti echinhu ichi kushandisirana uye mashizha semazano ekugadzira lasagna yesipukisi uchishandisa tuna sekuzadza, omelette yechiFrench ine tuna, mamwe mazai akafukidzwa netuna, inoputirwa nemiriwo ye tuna kana tuna tuna burger uye oatmeal. Kune rake divi, Beatriz Cerdán anotsanangura kuti isu tinokwanisa zvakare kugadzira zucchini yakazadzwa ne tuna, pamwe neavocado yakazadzwa nechigadzirwa ichi, ma pizzas, madhishi enduru (senge nhokwe kana lenti) ne tuna, kana kuzvisanganisira iwo mumasangweji.