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Ingabe kuhle ukudla i-tuna ekheniwe lapho ukhulelwe? Mhlawumbe ngomunye wemibuzo ozibuza yona nsuku zonke. Ikakhulukazi manje ukuthi inkathi yamasaladi nokudla okusha kuyisimiso sosuku. Ngakho-ke, kuzo, i-tuna ingenye yamaprotheni amnandi kakhulu ongawengeza. Yiqiniso, uma ulindele umntwana, kunengqondo ukuthi ukungabaza kukuhlasela ngokuphindaphindiwe.
Ngoba udinga ukudla ukudla okunempilo ngempela, wena nengane yakho ikakhulukazi. Ngakho-ke, usuyazi kakade ukuthi yini ngempela okungafanele idliwe futhi kwezinye izikhathi lokho kungabaza, njengoba kwenzeka nge-tuna. Ngakho-ke uma kuwukudla okuthandayo, sizobe sesikukhipha ekungabazeni ngokushesha okukhulu. Usukulungele?
Yiziphi izinzuzo ze-tuna ekheniwe
Kufanele wazi ukuthi i-tuna inezinzuzo eziningi. Ngakolunye uhlangothi Inamavithamini amaningi afana namavithamini A, D, B3 kanye ne-B12. Ngakho-ke ngenxa yabo sizobona ukuthi isikhumba sethu sinakekelwa kanjani futhi ngesikhathi esifanayo, sibalulekile nasengqondweni yethu. Ngakho-ke sithole ukuthi i-tuna ibaluleke kangakanani ezingxenyeni ezihlukene zomzimba. Asikwazi ukukhohlwa ukuthi icebile ku-Omega-3, ehumusha ekujikelezeni kwegazi okungcono futhi kanjalo, i-cholesterol ephansi. Yiqiniso, kufanele kuqashelwe ukuthi amaminerali akhona kuwo, kusukela ku-phosphorus kuya ku-iodine noma insimbi. Ngakho-ke i-priori, lokhu kudla kungenye yezisekelo ezinhle esinazo ekudleni kwethu okunomsoco.
Ngingakwazi ukudla i-tuna ekheniwe lapho ngikhulelwe?
Umbuzo waphakade, njengoba kwenzeka ngokunye ukudla okuyisisekelo, usemoyeni. Singakusho lokho yebo ungadla i-tuna ekheniwe uma ukhulelwe. Ngoba inamaprotheni, futhi lokho kuhlale kunconywa, kodwa kufanele kukhunjulwe ukuthi kufanele siqaphele futhi singayithathi nsuku zonke. Okusho ukuthi, sinenketho yokuyidla ngaphandle kwezinkinga, kodwa ngenani elilinganiselwe. Njengoba kuthiwa uma seqa lesi samba singadlala ngathi ngenxa ye-mercury equkethe. Ngaphezu kwalokho, kufanele ukhethe i-tuna yemvelo noma lezo ezinosawoti omncane, ukuze i-sodium ingabi inkinga ekucindezelweni kwegazi lakho. Futhi khohlwa ngamathini asinika i-tuna efakwe emanzini anosawoti ngoba angaba nezithasiselo ezingadingekile.
Mangaki amathini e-tuna engingawadla ngenkathi ngikhulelwe?
Ngakho manje siyazi ukuthi ungaba ne-tuna ekheniwe. Siyohlale sikhetha i-albacore tuna, i-albacore noma i-tuna ekhanyayo, njengoba sikwazi. Ukushiya eceleni i-bluefin tuna, uma unemibuzo. Njengoba lokhu kunenani eliphezulu le-mercury. Sesikushilo lokho, kufanele sikubalule lokho inani lamathini e-tuna ongawadla ngenkathi ukhulelwe kungcono kakhulu ukuzikhawulela kumabili noma amathathu okungenani isonto ngalinye. Futhi khumbula ukuthi kufanele kube amathini amancane. Ngale ndlela, uzobe ukhetha ukudla okulinganiselayo kanye nenani eliphelele lokunakekela impilo yakho kanye neyomntwana wakho omncane.
Hlobo luni lwezinhlanzi ongadliwa owesifazane okhulelwe?
Iqiniso liwukuthi ungadla izinhlanzi eziningi ezihlukahlukene. Njalo, lapho ungabaza, kungcono ukubuza udokotela wethu esimethembayo. Njengoba into engcono kakhulu ukwenza isiqiniseko sokuthi sithatha izinyathelo ezifanele zempilo yethu. Ngakolunye uhlangothi, khumbula lokho izinhlanzi okungafanele uzithathe i-emperor noma i-swordfish noma i-bluefin tuna, njengoba sesiphawulile. I-Monkfish, i-pink noma i-mullet ebomvu, phakathi kokunye, kufanele igwenywe, ngoba nayo inezinga le-mercury elingase likhathazeke ngandlela-thile. Nakuba kuyiqiniso ukuthi ngaso sonke isikhathi kufanele ulawule amanani ukuze uhlale uzolile.
Ngakolunye uhlangothi, futhi izindaba ezinhle ziyeza yilokho yebo ungadla i-cod, sardines, salmon, squid kanye nokudla kwasolwandle. Kodwa khumbula ukuthi kufanele ziphekwe kahle. Uma uhlanganisa zonke nemifino, izithelo kanye nokusanhlamvu noma ukudla okune-fiber eningi, khona-ke i-mercury izomuncwa kangcono kakhulu emzimbeni wakho.