Ukuba awunayo inkonkxa okanye ezimbini ityhuna kwipantry yakho, sicebisa ukuba ucinge kwakhona kwaye wongeze kuluhlu lwakho lwegrosari ngokukhawuleza.
Nasi isizathu: ityhuna enkonkxiweyo yi eyona nto ibalulekileyo kwipantry esempilweni . Kutheni ubuza? Ewe, enye, ityhuna enkonkxiweyo ilunge kakhulu-ishelufu izinzile kwaye inokugcinwa kwi-pantry yakho into eziva ngathi ngonaphakade. Ikwafikeleleka (inkonzo isuka kwi50 yeesenti ukuya kwi-3 yeedola). Kwaye okwesibini, iyaguquguquka: Ungayinxiba ngeendlela ezahlukeneyo (ngaphezulu koko kamva) okanye uyigcine ilula (ityuwa, ipepile, nika okanye uthathe imayo).
Kodwa yintoni eyenza ityhuna ixabiseke kangaka ngokwembono yezondlo, kwaye ndingayitya kangaphi? Apha sichaza ngakumbi malunga nesondlo ityhuna, iintlobo ezahlukeneyo zetyhuna kwaye ukuba kulungile ukutya yonke imihla.
Yintoni ekuNkonzweni kweTuna enkonkxiweyo?
Kwiphaneli yeenyaniso zesondlo kwitoti yetyhuna, ubukhulu bokukhonza budla ngokuba yi-56 grams, eyi-1/4 yekomityi okanye ii-ounces ezi-2.
Nantsi into ekusetyenzwa kuyo ityhuna enkonkxiweyo epakishwe emanzini:
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I-Pasta ene-Creamy Mushroom-Pea Sauce
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Ubudlelwane obumangalisayo phakathi kukaMcDonald's kunye neChipotle
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Inyaniso engenasixa seBurrata Cheese
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Isizathu esiyiyo sokuba upheke kunye neHam Hocks
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Banana Buster Pops
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Yintoni omawuyitye ukunciphisa umngcipheko wesifo i-Alzheimer, ngokweSayensi
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Izinto ezi-7 omele uzazi ngaphambi kokuba uthenge i-CBD
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Ukutya iChocolate kwisidlo sakusasa kunokuba neeNzuzo zeMpilo, ngokutsho koPhando olutsha
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Ukutya okuMngundo oku-4 onokuthi ukutye (kunye noKutya onokuthi ukuphose)
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Iimfihlakalo Ubisi lweNdlovukazi ayifuni ukuba uyazi
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Isaladi yeBrokholi eneRantshi yokunxiba
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I-Lemon-Pepper Linguine kunye neSquash
Nantsi into ekusetyenzwa kuyo ityhuna enkonkxiweyo efakwe kwioyile:
Amanani athile esondlo (njengeekhalori kunye namafutha) ayahluka ngokweentlobo zetyhuna oyikhethayo. Ngokuqhelekileyo ityhuna yealbacore iya kuba phezulu kwiikhalori kunye namafutha ewonke, ngelixa ityhuna ye-skipjack ihlala iphantsi kakhulu kwiikhalori kwaye inamafutha amancinci. Kwakhona, luluvo olulungileyo ukukhetha iintlanzi ezisezantsi kwimekyuri. I-FDA icebisa ukutya 2 ukuya kwi-3 inkonzo ngeveki ukusuka kuluhlu lwabo loKhetho oluNgcono okanye i-1 ekhonza ngeveki kuluhlu lwabo lokuKhetha oluLungileyo . ityhuna enkonkxiweyo ukukhanya ithathwa njengeyona ntlanzi iKhethekileyo ngelixa i-albacore enkonkxiweyo okanye ityhuna emhlophe ithathwa njengoKhetho oluLungileyo.
'Ukutya kwaselwandle okufana ne-tuna kuqulethe indawo enamandla yezondlo eziquka iprotheyini ebhityileyo, i-antioxidants efana ne-selenium, kunye ne-omega-3 fatty acids, edlala indima entle ekugcineni iintliziyo zethu, amehlo kunye nobuchopho busempilweni. Intlanzi ikwaqulethe izondlo ezinokunceda ekukhuleni nasekukhuleni komntwana,’ utsho uLiz Weiss, MS, RDN of Itafile kaLiz esempilweni .
Loo dosi inzima ye-omega-3s elungileyo-izandla phantsi- i Isizathu sempilo esikhokelayo sokuthatha itoti ye-tuna, ngokombono wethu othobekileyo. Kunokuba nzima ukufumana i-omega-3s kwisidlo sakho, kuba akukho kutya okuninzi okuqulethe izixa ezikhulu (nazi Ukutya oku-8 kwezityalo okukunceda ukuba utye i-omega eyaneleyo ). Xa utya ityhuna enkonkxiweyo, ufumana kwakhona i-niacin eninzi, kunye neevithamini B12 kunye ne-B6.
Yintoni oya kuyifumana kwiLeyibhile
Eyokuqala emithathu iyazichaza ngokufanelekileyo.
Ngaba kunempilo ukutya i-tuna yonke imihla?
Izikhokelo zeDietary for Americans zithi sonke kufuneka sitye ubuncinane ukutya kwezilwanyana zaselwandle ezimbini ngeveki-okanye ii-ounces ezi-8 zizonke. Izikhokelo zikwathi kufuneka sijolise kwiintlobo ngeentlobo zokutya kwaselwandle, kwaye abanye abantu (cinga: abafazi abakhulelweyo nabancancisayo) kufuneka bafune iintlanzi ezisezantsi zemercury.
ifryer yengozi yomlilo
Ngokusekelwe kweso siphakamiso: ngaba abafazi abaneminyaka yobudala kunye nabantwana bangayidla ityhuna yonke imihla? 'Ngobuchule, impendulo ngu-ewe, kodwa ubungakanani besabelo sabo semihla ngemihla kufuneka sibe sincinci kakhulu. Umfazi okhulelweyo unokutya i-1 okanye i-2 ounces ngosuku lwe-tuna enkonkxiweyo ekhanyayo kwaye unamathele kwisikhokelo,' kuchaza u-Weiss. 'Kodwa ndikhetha isincomo se-FDA sokutya ukutya kwaselwandle kabini ukuya kathathu ngeveki xa kuthelekiswa yonke imihla. Emva koko ushiya indawo yokutya okuneprotini eninzi, kuquka amaqanda, inkukhu, inyama yenkomo, iimbotyi, netofu.'
Luluvo olulungileyo ukutya iintlobo ngeentlobo zokutya kwaye oko kubandakanya ukuxuba iprotein yakho. Nabona bathandi bathanda ityhuna mhlawumbi akufuneki batye ityhuna yonke imihla evekini ukuze baqinisekise ukuba abagqithisi kwimekyuri kwaye bafumana ezinye iiproteni ezisempilweni ekutyeni kwabo.
Uyonwabela njani iTuna enkonkxiweyo
Iguquguquka ngendlela emangalisayo, yiyo loo nto ifanelwe yindawo enikezelweyo kwipantry yakho. 'Sebenzisa ityhuna enkonkxiweyo njengento yokuthambisa kwisaladi enemibala, edlamkileyo, okanye xuba ityhuna enkonkxiweyo kunye nemayonnaise kunye / okanye iyogathi ecacileyo yeGreek kwaye ukhonze ngaphezulu kwe-avocado enesiqingatha,' utshilo u-Weiss.
Unako kwakhona ukukrazula kwizinti zeentlanzi kwaye wenze iinkuni zeentlanzi ityhuna ebhakwe e-oveni, okanye uphambuke kwikeyiki yakho yesiqhelo yesalmon kwaye uzame inguqulelo ityhuna (ebizwa ngokuba ziicroquette ityhuna). Bona ngakumbi iindlela zethu zokupheka ityhuna esempilweni.
Okukwintsusa
Ukuba utya ukutya kwaselwandle, ngokuqinisekileyo kuya kufuneka ubeke ityhuna enkonkxiweyo. Iyafikeleleka, iyaguquguquka kwaye igcwele izondlo. Zininzi iindlela zokonwabela intlanzi ityhuna, qiniseka ukuba uxuba ukutya kwakho kwaye utya ukutya okwahlukeneyo okunempilo. I-tuna ekhanyayo ingaphantsi kancinci kwiikhalori kwaye iphantsi kwimekyuri, kodwa zonke iintlobo zetyhuna zinokungena ekutyeni kwakho.