Tuna - fa'idodi, cutarwa da contraindications don amfani

Tuna kifin teku ne wanda za'a iya dafa shi ta hanyoyi da dama, kuma koyaushe yana da ƙoshin lafiya da daɗi. Amma wannan ba shine kawai fa'idar samfurin ba. Baya ga kyakkyawan dandano, tuna tana da kyawawan abubuwa masu amfani waɗanda ke da amfani ga lafiyar ɗan adam. Misali, ana bada shawarar tunawa don abinci da abinci mai gina jiki.

Koyaya, wannan kifin shima yana da ma'ana - yana da ƙarfi ga wasu nau'ikan mutane suyi amfani dashi. Daga labarin zaku koya menene abun da ke ciki da kuma adadin kuzari na tuna, menene fa'idodi da yiwuwar cutar wannan kifin.

Imar makamashi (abun cikin caloric) na tuna

Energyimar makamashi na tuna idan aka kwatanta da sauran kifin matsakaici ne. Adadin adadin kuzari a cikin samfurin ya dogara da dalilai biyu:

• wane ɓangare na kifin aka ɗauka;
• yadda za'a shirya samfurin.

Ana samun fillet, steak ko shavings daga ɗanyen kifi, kuma daga baya waɗannan ɓangarorin, idan ya zama dole, ana bi da su ta hanyoyi daban-daban na maganin zafin jiki ko mara zafi. Akwai hanyoyi da yawa don shirya tuna. Ana iya dafa wannan samfurin a cikin tukunyar a kan murhu, gasa a cikin tanda, soyayyen a cikin kwanon rufi ko gasa, ko kuma a dafa shi. Dry, kyafaffen (zafi da sanyi sanyi kyafaffen), sabo ne, gishiri, tuna tuna na gwangwani (a cikin mai, a cikin ruwan nasu) ana amfani dasu don abinci.

_ La_vanda - stock.adobe.com

Menene abun cikin kalori na sassa daban daban na tuna?

Don haka, filakin tuna-mafi yawan adadin kuzari, yayin da bambanci tsakanin fillet da steak bashi da mahimmanci - 19 kcal kawai. Gaba, zamuyi la'akari da yadda abun cikin kalori na samfurin ya bambanta dangane da hanyar sarrafa shi.

Mafi ƙarancin kalori sabo da tuna. Na gaba sai kifin gwangwani a cikin nasa ruwan, yayin da tuna a cikin man ke da ƙarin adadin kuzari da yawa.

Ga waɗanda suke so su rasa nauyi, tuna tururi ya zama dole, saboda ya ƙunshi 123 kcal kawai. Yi la'akari da waɗannan alamun kafin cin kifin na ɗaya ko wani aiki, musamman ma idan kuna bin abincin da ya dace.

Haɗin sinadaran samfur

Haɗin sinadarin tuna yana da wadata a cikin mahadi masu fa'ida. Tuna ya ƙunshi bitamin, macro- da microelements, amino acid, acid mai da sauran kayan aiki masu ilimin halitta. Hakanan, samfurin ya ƙunshi ruwa da toka. Duk mahadi, daban-daban kuma a hade, suna da tasiri mai kyau a jikin mutum, wanda kawai ke inganta tasirin amfani a kan lafiya.

Waɗanne abubuwa aka haɗa a cikin kifi

Amino acid, bitamin, fat acid mai hade da tuna yana cike. Akwai wadatattun sunadarai, mai da sauran mahadi a cikin kifi, koda a cikin 100 g, amma kusan babu ƙwayoyin carbohydrates. Abubuwan da ke aiki da ilimin halitta suna cikin nau'ikan nau'ikan tuna (dafaffen, tururi, gwangwani a cikin nasu ruwan 'ya'yan itace, da aka gasa), kuma bambancin shine kawai a yawan su a cikin takamaiman abinci.

Amfanin tuna

Menene amfanin tuna? Godiya ga bitamin, ma'adinai, amino acid da kayan mai mai ƙuna na tuna, jiki ya zama mai ƙarfi, mai iya jure cututtuka da yawa da masu ɓata rai na waje. Abubuwa masu amfani suna da tasiri mai amfani akan kusan dukkanin tsarin da gabobin.

Z10e - stock.adobe.com

Yanzu game da yadda abubuwan da suka hada tuna ke shafar jiki.

1. Vitamin A. Yana da antioxidant na halitta. Babban aikin abu shine kare kariya daga cututtuka da ƙwayoyin cuta. Vitamin A (ko retinol) yana yaƙi da ƙwayoyin cuta. Hakanan yana da amfani ga hangen nesa: godiya ga retinol, tashin hankali, gajiya tafi daga idanuwa, hoton ya zama mafi haske.
2. B bitamin. Suna da tasiri mai rikitarwa a jiki gabaɗaya. Suna da mahimmanci ga tsarin rigakafi, jijiyoyin jini da tsarin juyayi. Wadannan abubuwa suna inganta metabolism, suna shafar aikin tunani, suna kunna kwakwalwa, suna saurin saurin metabolism. Misali, bitamin B12 (cobalamin) yana da mahimmanci don aikin al'ada na tsarin juyayi. Rashin wannan sinadarin cike yake da mummunan sakamako - rikicewar hankali, ci gaban ƙwayoyin cuta da yawa. Vitamin na B ne wanda ke ba da ƙarfi ga jikinmu, kuzari da haɓaka yanayin zahiri da tunani.
3. Vitamin D. Calciferol hadadden kayan abinci ne masu mahimmanci don aikin yau da kullun na zuciya, jijiyoyi da tsarin endocrin. Vitamin D yana aiki a cikin aikin hanji da koda, yana ba da gudummawa ga daidaitaccen yanayin tsarin tsoka. Ciwon sukari, atherosclerosis, da ciwon daji sune abin da calciferol ke gaba da su.
4. Vitamin E. Abun yana shafar tsarin zuciya da jijiyoyin jini. Godiya ga bitamin E, daskarewar jini yana inganta kuma magudanan jini suna faɗaɗa. Tocopherol yana aiki akan fata, yana sabuntawa da kuma dawo dasu. Da kyau, idan kuna shirin yin ciki, bitamin E abu ne mai mahimmanci.
5. Macronutrients. Suna da mahimmanci don cikakken aikin jiki. Misali, sinadarin potassium yana inganta ƙwaƙwalwar ajiya, aikin kwakwalwa, yana daidaita hawan jini, kuma yana ƙarfafa tsokar zuciya. Potassium da phosphorus suna shafar aikin hanji, kayan ƙashi, da koda. Phosphorus daban yana tasiri hakora, yana ƙarfafa su. Ana buƙatar alli da ƙibiritu don lafiyayyen gashi, ƙusoshi, da ƙasusuwa. Sulfur yana cire radicals daga jiki kuma yana inganta matakan sikarin jini.
6. Microelements. Masu rikodin don adadin chromium, selenium da cobalt suna nan. Menene aikinsu? Cobalt yana shiga cikin hematopoiesis, sabuntawar kwayar halitta, kawar da mummunan cholesterol, yana rage tsufar fata. Godiya ga cobalt, sunadarai, mai da carbohydrates an haɗa su cikin sauri, kuma tsarin endocrin yana aiki lami lafiya. Chromium yana lalata cholesterol mai cutarwa, yana inganta kira na cholesterol mai amfani, wanda ke da tasiri mai tasiri akan zuciya da jijiyoyin jini. Chromium wani yanki ne wanda yake kiyaye mutuncin DNA, ma'ana, yana da sakamako mai kyau akan gado. Magungunan sclerosis, bugun jini, kiba, gastritis - don duk waɗannan cututtukan, an tsara chromium. Kwayoyin cutar hepatitis, herpes da tarin fuka suna tsayayya da selenium. Hakanan yana rage saurin fara jinin al'ada ga mata.
7. Amino acid. Suna taimaka bitamin da ma'adanai don su sami nutsuwa sosai kuma su aiwatar da ƙarfin su, antiviral, restorative da sauran ayyuka. Amino acid suna da mahimmanci ga kasusuwa, kusoshi, gashi, jijiyoyi, jijiyoyi, tsokoki. Godiya ga waɗannan abubuwa, an cire ƙarfe masu nauyi da radionuclides daga jiki.
8. Fatty acid. Suna da mahimmanci a matsayin wakili na rigakafin cutar kansa, hanji, baki, nono, ƙwai, da kuma cutar Alzheimer, lalatawar datti. Fatty acid suna da amfani ga kwakwalwa da zuciya. Wadannan abubuwa suna inganta yanayi, rage kasala, da inganta samar da serotonin.

Na dabam, ya kamata a faɗi game da fa'idar tuna ga maza da mata. Wannan kifin yana da wadataccen kayan abinci wanda ke motsa kuzarin namiji da kuma inganta karfin tsoka.

Tuna bashi da amfani ga mata. Kifin yana ƙunshe da abubuwa da yawa waɗanda ke da ƙwayoyin tsufa da na damuwa.

Don haka, abubuwan da ke cikin tuna suna da sakamako mai kyau akan juyayi, jijiyoyin jiki, narkewar abinci, jijiyoyin zuciya, da tsarin garkuwar jiki. Abubuwan haɗin da ke cikin kifi suna da mahimmanci ga lafiyayyen haƙori, gashi, kusoshi, fata (rage saurin tsufa, dawowa daga raunuka). Akwai tsarkakewa daga gubobi, ana aiwatar da hanyoyin rayuwa na yau da kullun.

Wato, nama (fillet, steak) na tuna, hanta, caviar sune samfuran da aka ba da shawarar don amfani da su. Fresh (ɗanye), gwangwani a gwangwani (mafi kyau a cikin ruwan nasa, amma yana yiwuwa a cikin mai), dafaffen, kifin mai daɗaɗɗen zai kawo fa'idodin kiwon lafiya ƙwarai da la'akari da nau'in tuna (mackerel, yellow-wutsi, blue, striped, mackerel, talakawa da sauransu)

Cutar da contraindications don amfani

Don haka cin tuna ba zai cutar da lafiyarku ba, kuna buƙatar cin abinci mai kyau kuma kada ku ci abinci mai yawa. Komai yawan bitamin, ma'adinai da abubuwa masu amfani masu amfani da ilimin halittu a cikin kifin, ba zai zama da amfani ba idan an wuce ƙa'idodin amfani. Bugu da kari, yana da mahimmanci a yi la'akari da cewa, kamar kowane irin kayan, tuna na da kayyadewa don amfani.

Gaskiya mai mahimmanci game da tuna! A rayuwar mutum, wannan kifin yana tara ƙananan ƙarfe a jiki. Dangane da haka, tsoffin tuna, ya fi yawan waɗannan abubuwa masu cutarwa da ke ciki. Mercury shine mafi haɗari ga mutane. Idan ya shiga cikin jiki, zai haifar ba kawai ga raunin rigakafi gaba ɗaya ba, har ma da wasu matsalolin da dama.

Ainihin, akwai rashin aiki a cikin tsarin mai juyayi (rashin barci, ciwon kai, neurasthenia, ƙarancin ƙwaƙwalwar ajiya), amma gabobin ɓangarorin hanji kuma suna wahala (wanda aka bayyana a cikin tashin zuciya, nauyi). Wato, ƙananan kifi sun fi dacewa da cin abinci. Muna ba da shawara cewa ku ƙi ɗaukar manyan tuna don kauce wa matsalolin lafiya.

A wasu yanayin, tuna ba zai cutar da ku ba. Amma akwai rukuni na mutane waɗanda aka kayyade musu wannan kifin don amfani da su. An haramta karbar abinci na gwangwani, sabo, soyayyen, dafaffen tuna (fillet, nama):

• masu fama da rashin lafiyan;
• mutanen da ke fama da cutar koda;
• mata masu ciki;
• yara 'yan ƙasa da shekaru uku.

Lokacin zabar kifi, yi hankali sosai. Tabbatar da bin abincin yau da kullun, wanda shine 150-200 g. Idan lafiyarka ta lalace sosai bayan cin kowane irin tuna, muna ba da shawarar cewa kai tsaye ka nemi likita.

Cin tuna don asarar nauyi

Tuna don asarar nauyi yana da mahimmanci. Me ya sa? Abubuwan da ke cikin kalori na sabo na kifin gwangwani a cikin ruwan nasa kuma ana yin tururi ya yi ƙasa kaɗan (101, 103 da kilogram 123 a cikin 100 g, bi da bi), amma ba haka kawai ba. Ana ɗaukar Tuna a matsayin kayan abinci kuma saboda yana ƙunshe da sunadarai da yawa, mai ƙarancin mai, da carbohydrates a wasu ɓangarorin sam basa nan.

Nata_vkusidey - stock.adobe.com

Masana ilimin gina jiki sun tabbatar da cewa akan abincin wannan kifin, zaku iya kawar da karin fam 3-5 a ƙasa da mako guda. Duk wannan yana faruwa ne saboda kasancewar ɗimbin abubuwan gina jiki a cikin samfurin. Yayin cin abinci, karancin adadin kuzari ke shiga jiki. Wannan yana sa kuzarin aiki da sauri, kuma a sakamakon haka, ana karɓar kuzari daga mai daga jiki. A sakamakon haka, yawan asarar nauyi. Amma menene ake buƙata don samun abin da kuke so? Bari muyi magana game da komai cikin tsari.

Dokokin abinci

Dole ne a bi dokokin cin abinci ba tare da kasawa ba. Abincin tuna shine hanya mai tasiri don saurin nauyi. Ainihin, ana lasafta shi don kwanaki 3, amma akwai wasu zaɓuɓɓuka. Zaka iya zaɓar kowane. Af, muna ba da shawarar cewa ka tuntuɓi wani ƙwararren masani don ya taimake ka ka yi menu mai kyau ka fita daga abincin daidai.

Tambaya ta ƙarshe wataƙila ɗaya ce daga cikin mahimman abubuwa. Bayan cin abincin ya ƙare, dole ne ku ci gaba da lura da abincinku, ku ci daidai, ban da abinci mai yawan kalori mai yawan mai. In ba haka ba, duk sakamakon da aka samu za'a ketare shi kuma za'a sake samun nauyi mai yawa.

Don haka, waɗanne dokoki muke magana game da su:

1. Ku ci da kyau sosai, ba tare da jarabtar ku da haramtattun abincin da aka jera a ƙasa ba. Don asarar nauyi, kuna buƙatar sabo, dafaffen, stewed, gasa ko tuna gwangwani a cikin ruwan ta da kansa. Tace a'a soyayyen kifi.
2. Kar a manta da motsa jiki. Zasu taimaka don haɓaka sakamako, cire mai mai yawa da gina ƙwayar tsoka. Kula da wasanni a kalla sau ɗaya a rana don aƙalla mintuna 30. Mayar da hankali kan atisaye da nufin cikakken asara mai. Motsa jiki don tsarin zuciya zai zama da fa'ida sosai. Idan ba za ku iya yi ba kowace rana, ku yi ta kowace rana, kuna ƙara tsawon lokacin motsa jiki zuwa awa 1. Kawai a hade tare da ingantaccen abinci mai kyau motsa jiki zai ba da sakamako.
3. Ya kamata a sami abinci sama da uku (karin kumallo, abincin rana, abincin dare). Wannan zaɓin bai dace da abinci ba. Rarraba abinci domin ku ci shi a ƙananan, amma sau da yawa - sau biyar zuwa shida a rana. Tabbatar samun kayan ciye-ciye. Mabuɗin shine don biyan yunwar ku yayin samun ƙananan adadin kuzari.
4. Kuna buƙatar shan ruwa da yawa. Ruwan da ake sha na yau da kullun shine lita 1.5-2. Wannan zai hanzarta detoxification na jiki: gubobi da gubobi za a kawar da sauri. Tsayar da ruwa a jiki zai ragu, sabili da haka, za'a magance matsalar matsalar kumburin ciki da kuma cellulite.

Bin waɗannan ƙa'idodin zasu taimaka maka cimma burinka na rasa nauyi. Dukkanansu suna haɗuwa, saboda haka kuna buƙatar bin duk shawarwari a lokaci guda. Sai kawai a cikin wannan yanayin da gaske zai yiwu a rasa nauyi.

Abin da zaka iya da wanda ba za ka iya ci ba

Zamu fahimci batun kayan da aka halatta da wadanda aka hana yayin cin abincin tuna.

Kayan lambu (tumatir, kokwamba, kabeji, karas, barkono mai ƙararrawa) da 'ya'yan itace (apụl,' ya'yan itacen citrus, kiwi, plums) wani ɓangare ne na rage cin abinci mara nauyi. Waɗannan kayayyakin za su sanya abinci ya zama mara ƙarfi, ya gamsar da ƙoshin yunwa saboda ƙwayoyin abincin da ke cikin su. An ba da izinin yin burodi, amma hatsin rai (baƙar fata) ko ƙwanƙwasa. Cikakken hatsin hatsi shine mafi kyawun zaɓi anan. Busheyayen 'ya'yan itace (prunes, busasshen apricots) da legumes (koren wake, wake) suma ba zasu zama cikas ga barin nauyi mai nauyi ba.

Haramtattun abinci sun hada da masu zuwa: jan nama, abinci na gwangwani (ban da tuna, ba shakka), farar fulawa, biredi, kayan masarufi da sauran kayan zaqi, pickles, soyayyen da abinci mai mai.

Tabbatar da barin abubuwan sha (mai daɗi da mai daɗi), da giya. Hakanan ya kamata a guji gishiri da ɗan lokaci ko kofi na halitta.Muna ba ku shawara ku daina saurin abinci da abinci mai sauƙi ba kawai tsawon lokacin cin abinci ba, amma har abada.

Ra'ayoyin waɗanda suka koma ga abincin tuna na da kyau. Sakamakon zai zama gaskiya idan kun ɗauki lamarin da gaske kuma ba ku karya doka ba. A wannan yanayin, zai yiwu ba kawai don kawar da nauyin da ya wuce kima ba, har ma don wadatar da jiki tare da abubuwa masu amfani, ƙarfafa tsarin rigakafi.

Tuna ba kawai zai kawo farin ciki na ciki ba, amma kuma zai kawo fa'idodin kiwon lafiya. Koyaya, kar ku cinye wannan kifin mai dadi kuma ku gano abubuwan da ke faruwa a gaba game da amfani da shi.

Kalli bidiyon: Amazing Technology Canned Fish Production - Producing Canned Saba Fish and Canned Tuna (Nuwamba 2024).