Ingabe kufanele unciphise ukusetshenziswa kwe-tuna yakho?
Akukho mbuzo ukuthi uthola imilayezo exubile ku-tuna, inhlanzi yamanzi ensawoti engakwazi ukuhamba noma yikuphi ngobukhulu obuvela kumakhilogremu amane kuya kwamapounds angu-1,500, kuye ngezinhlobo zezilwane. Ngenkathi iziqondiso zokudla zase-US zincoma ukuthi zidle ukudla kwezinhlanzi ezimbili ngeviki, izinhlanzi nazo zingaqukatha izibalo ze-mercury , ezingenempilo.
Ukudla okunempilo kusuka ku-Tuna
I-tuna, ngokwengxenye yayo, ingumthombo weproteinyini ephakeme kakhulu cishe cishe ayikho amafutha.
Iqukethe zonke amino acid ezidingekayo ezidingwa ngumzimba ukukhula nokugcinwa kwezicubu ezinamahloni ezinamahloni. I-tuna ekheniwe ingaba umthombo omuhle we- omega-3 fatty acids enempilo enempilo, enezigidi eziyi-150 noma ngaphezulu nge-ounce amane ekhonza.
Ukukhathazeka ngeMemor and Tuna
Ngesikhathi esifanayo, ucwaningo lubonisa ukuthi i-tuna iqukethe i-mercury, ehlanganisa izinhlanzi ezinkulu eziphakeme ekudleni. Kubantu abaningi, inhlanzi ayinayo i-mercury eyanele yokukhathazeka, kodwa kunamaqembu athile abantu lapho kungabangela khona inkinga-ikakhulukazi, abesifazane abakhulelwe, abesifazane abahlengikazi, abantwana nabantwana abancane. Kungenxa yokuthi i-mercury ingaba yingozi kakhulu kwisimiso sezinzwa zezingane ezisathuthuka. Ingozi ixhomeke emzimbeni, okusho ukuthi abantwana nezingane ezivezwe kwi-mercury engaphezulu zisengozini enkulu yezinkinga. I-Mercury ingadlula phakathi komama nengane yakhe engakazalwa.
Uma ukhulelwe noma uhlengikazi, kufanele unciphise ukusetshenziswa kwakho kwe-tuna, futhi uma unomntwana noma ingane encane, kufanele unciphise ukusetshenziswa kwalowo mntwana.
I-Tuna Iningi Kangakanani?
Ngokusho kwemihlahlandlela ka-2017 evela e-US Food and Drug Administration (FDA), abesifazane abakhulelwe noma abahlengikazi, ukuhlela ukukhulelwa, noma abantwana nezingane ezincane kufanele bagweme ngokuphelele izinhlobo eziyisikhombisa zezinhlanzi eziphakeme kakhulu kwi-mercury: shark, swordfish, i-king mackerel, i-marlin, i-orange roughy, i-tilefish (evela eGulf of Mexico) ne-tuna enkulu.
Qaphela ukuthi ezinye izinhlobo ze-tuna azikho kulolu hlu.
Abesifazane nezingane ezisengozini bangadla ama-ounces angu-12 (ama-servings amabili) ngeviki lezinhlanzi kanye ne-shellfish eyaziwa ukuthi iyancipha kokuqukethwe kwe-mercury. Lezi zihlanganisa i-tuna yokukhanya ekhonjiwe, ama-shrimp, i-salmon, i-pollock, ne-catfish. Kodwa-ke, kufanele zilinganise ama-ounces angu-6 (okukhonza eyodwa) ngeviki le-tuna yase-Albacore / white (ekheniwe, esisha, noma efriziwe) kanye ne-yellowfin tuna.
I-tuna ekheniwe ine-mercury encane kunama-steaks ase-fresh or frozen. Lokhu kungenxa yokuthi, ngokuvamile, izinhlanzi ezincane-ezithatha i-mercury encane-zikhonjelwe, kuyilapho izinhlanzi ezinkulu-eziqongelela i-mercury-zisetshenziselwa ama-steaks e-tuna. Futhi, i-tuna emathinini ekhinini ine-mercury encane kune-tuna emhlophe ekheniwe (eyaziwa nangokuthi i-Albacore tuna).
Okubalulekile, i-tuna (njengezinto eziningi) inhle ekulinganiseni hhayi okuhle ngokweqile. Uma ujabulela i-tuna, ungayifaka njengokudla okunempilo ekudleni kwakho. Vele uqiniseke ukuthi ungawudluli, ikakhulukazi uma uwela kwelinye lamaqembu angengozini.
Izinsiza Nokufunda Okuqhubekayo
- > Isikhungo Sokuphepha Ukudla kanye Nokudla Okusetshenzisiwe. "Abathengi - Ukudla Inhlanzi: Yimaphi Abafazi Nezingane Abakhulelwe Abafanele Bakwazi." Ikhasi lasekhaya lasekhaya lase-US Lokudla Nezidakamizwa , Isikhungo Sokuphepha Ukudla kanye Nokudla Okusetshenzisiwe, www.fda.gov/Food/ResourcesForYou/Consumers/ucm393070.htm.