Ubwino wochuluka ngati uli watsopano kapena zamzitini
Ngakhale simukudya nsomba zambiri, nsomba ndi yabwino komanso yotsika mtengo ya omega-3 mafuta omwe simukuyenera kunyalanyaza. Ichi ndi mtundu wa mafuta a polyunsaturated omwe angapezekedwe kokha mu nsomba, mtedza, ndi mbewu.
Omega-3 fatty acids amapezeka kwambiri m'nyanja ya coldwater monga tuna, mackerel, sardine, ndi herring.
Ubwino wa Tuna Yam'chitini
Nkhuku yathanzi ya nsomba zam'chitini imayankhula yokha.
Podzazidwa m'madzi, nsomba ya thonje ikhoza kukhala ndi 6.5 ounce.
- 144 makilogalamu
- Ma gramu awiri a mafuta
- Palibe mafuta odzaza
- Palibe magawo
- Palibe shuga
- 32 magalamu a mapuloteni
- 412 magalamu a mchere (18 peresenti ya mtengo wapatali wa tsiku ndi tsiku)
- 15 peresenti ya mtengo wapatali wa tsiku ndi tsiku wa chitsulo
Kwa iwo omwe amadya mchere wambiri, pali ngakhale matembenuzidwe omwe amapereka 25 peresenti yochepa sodium.
Kuyerekeza Mtsinje Watsopano ndi Wamchere
Ngakhale kuti anthu ambiri angaganize kuti mwatsopano ndi wabwino kuposa zamzitini, sizili choncho nthawi zonse pa nsomba za mafuta.
Apa pali momwe nkhumba zatsopano zimagwiritsira ntchito nsomba zam'chitini:
- Gawo limodzi la thonje lopangidwa popanda mafuta limapatsa makilogalamu 195, 42 magalamu a mapuloteni, gramu imodzi ya ma carbohydrate, ma gramu awiri a mafuta, ndi ma 525 milligrams a sodium.
- Gawo limodzi la thonje lopangidwa ndi mafuta limapereka makilogalamu 236, 42 magalamu a mapuloteni, gramu imodzi ya ma carbohydrate, ma gramu asanu a mafuta, ndi ma 525 milligrams a sodium.
- Nkhumba zitatu zomwe zimagwiritsidwa ntchito ndi nsomba zam'chitini zodzaza m'madzi zimapatsa makilogalamu 73, mapulogalamu 17 a mapuloteni, zero gramu ya mafuta, gramu imodzi ya mafuta, ndi milligrams 210 za sodium.
- Mafuta atatu omwe amathira nsomba zam'chitini zodzaza mafuta amapereka makilogalamu 169, 25 magalamu a mapuloteni, zero gramu ya mafuta, mafuta gramu asanu, gramu imodzi ya mafuta odzaza, ndi 354 milligrams a sodium.
Ubwino waumoyo wa Tuna
Ma omega-3 fatty acids omwe amapezeka mu tuna amadziwika kuti amalimbikitsa thanzi labwino la mtima. Malingana ndi American Heart Association (AHA), mafutawa amawathandiza kuchepetsa triglycerides m'magazi, kuchepetsa chiopsezo cha arrhythmia (mtima wosagwirizana), ndipo amachepetsanso kapangidwe ka m'mitsempha. Chifukwa cha ichi, AHA akuyamikira kuti muthe kumwa nsomba ziwiri pa sabata.
Ndikunenedwa kuti, kuchuluka kwa omega-3 fatty acids mu atatu ounce otumikira kumasiyana kwambiri ndi mtundu wa nsomba zomwe amadya. Zina mwa mitundu ya tuna, zonse zatsopano ndi zam'chitini:
- Nkhumba yatsopano ya bluefin imapereka mamiligalamu 1,000 mpaka 1,500.
- Khanini yoyera ya albacore tuna imapereka mamiligalamu 500 mpaka 1,000.
- Nkhumba yachitsamba yamagazi imapereka mamiligalamu 200 mpaka 500.
- Nyama yatsopano ya skipjack imapereka mamiligalamu 200 mpaka 500.
- Nsomba yatsopano ya yellowfin imapereka mamiligalamu 200 kapena osachepera.
Zakudya Zopatsa Thanzi Zowonongeka
Imodzi mwa njira zodziwika kwambiri zokonzekera nsomba zamzitini ndi kupanga saladi ya tuna . Ngakhale zokoma, zowonjezera zomwe zimapezeka m'maphikidwe ambiri zimapangitsa kuti nsomba zisapindule kwambiri.
Mwachitsanzo, kapu imodzi yokhala ndi saladi yamphongo yokhala ndi mayonesi 404, mapuloteni 22, mapiritsi asanu a carbohydrate, ma gramu asanu a shuga, 33 magalamu a mafuta, magalamu atatu a mafuta odzaza, ndi ma 892 milligrams sodium.
Ngati muika saladi yamchere pakati pa magawo awiri a mkate, mukhonza kuwonjezera ma calories 150, 26 magalamu a carbohydrate, ndi mamiligalamu 230 a sodium.
Izi sizikutanthauza kuti muyenera kupewa saladi ya tuna. Dziwani kuti mukudya 29 milligrams omega-3 EPA (mafuta acid amaletsa kutupa kwa magetsi) ndi ma milligram 212 a omega-3 DHA (omwe amalimbikitsa thanzi la maso ndi ubongo) pafupifupi amapanga zowonjezera.
Pochepetsa mafuta mu nsomba yanu ya tuna, mwina m'malo mwa mayonesi ndi mafuta ochepetsetsa kapena musakanize 30% ya mayonesi ndi 70 peresenti ya yogurt yogula kuti mukhale ndi kukoma pang'ono.
Njira Zina Zathanzi Zokukonzekera Matenda
Pali njira zambiri zomwe zimaphatikizapo kugwiritsira ntchito tuna pokhala ndi chakudya chamoyo. Mutha kuzilumikiza ndi tomato, masamba a saladi, nyemba zophika, ndi mbatata zophika zophika ndi saladi ya Niçoise. Mukhoza kuyambitsa chingwe mu mphika wa chimanga chowder kwa tchikoma lokoma la tuna. Mukhozanso kupanga saladi wokoma ozizira ndi tomato, udzu winawake wambiri, nyemba zamphongo zam'chitini, ndi azitona zakuda.
Ngati mumamva bwino kwambiri, pali maphikidwe abwino komanso abwino omwe mungayese kunyumba:
- Mphika Wophimba Tuna Wotayidwa Bwatolo
- Manga Zogwiritsa Ntchito Msuzi Wobiriwira
- Nyama ya ku Italy ndi nyemba
- Matumba a Tuna Odalirika
> Chitsime:
> American Heart Association. Nsomba ndi Omega-3 Zakudya Zamadzi. Washington, DC; zasinthidwa pa October 16, 2016.