Kodi Mungadye Tuna Yaiwisi? Ubwino ndi Zowopsa

Zamkati

• Mitundu ndi zakudya zabwino za tuna
• Mutha kukhala ndi tiziromboti
• Itha kukhala yayikulu mu mercury
• Ndani sayenera kudya tuna yaiwisi?
• Momwe mungadyere nsomba yaiwisi yabwinobwino
• Mfundo yofunika

Nthawi zambiri nsomba ya tuna imagwiritsidwa ntchito yaiwisi kapena yosaphika m'malesitilanti ndi m'ma bar.

Nsombazi ndizopatsa thanzi kwambiri ndipo zimatha kukhala ndi maubwino angapo azaumoyo, koma mwina mungadabwe ngati kudya zosaphika ndikwabwino.

Nkhaniyi ikufotokoza za kuopsa kodya tuna yaiwisi, komanso momwe mungakondwerere bwino.

Mitundu ndi zakudya zabwino za tuna

Tuna ndi nsomba yamchere yamchere yomwe imagwiritsidwa ntchito pazakudya padziko lonse lapansi.

Pali mitundu ingapo, kuphatikiza skipjack, albacore, yellowfin, bluefin, ndi bigeye. Amasiyana kukula, utoto, ndi kukoma ().

Tuna ndi mapuloteni opatsa thanzi kwambiri. M'malo mwake, ma ounces awiri (56 magalamu) a albacore tuna ali ndi ():

• Ma calories: 70
• Ma carbs: 0 magalamu
• Mapuloteni: Magalamu 13
• Mafuta: 2 magalamu

Mafuta ambiri mu tuna amachokera ku omega-3 fatty acids, omwe ndi ofunika kwambiri pamtima ndi muubongo wanu ndipo amathandizira kulimbana ndi kutupa ().

Tuna mulinso mavitamini azitsulo, potaziyamu, ndi B. Kuphatikiza apo, ndi gwero labwino kwambiri la selenium, mchere wambiri womwe umagwira ntchito ngati antioxidant ndipo umatha kuchepetsa chiopsezo cha matenda amtima ndi matenda ena ambiri (,).

Nsomba zamzitini zimaphikidwa pokonza, pomwe nsomba yatsopano imagwiritsidwa ntchito kawirikawiri kapena yaiwisi.

Yaiwisi yaiwisi ndi chinthu chodziwika bwino mu sushi ndi sashimi, zomwe ndi mbale zaku Japan zopangidwa ndi mpunga, nsomba yaiwisi, ndiwo zamasamba, ndi masamba am'madzi.

Tuna ndi mapuloteni owonda omwe amakhala ndi omega-3 fatty acids komanso mavitamini ndi michere yambiri. Nthawi zambiri amatumizidwa yaiwisi kapena osaphika koma amapezekanso zamzitini.

Mutha kukhala ndi tiziromboti

Ngakhale nsomba ya tuna imakhala yopatsa thanzi, kuyidya yaiwisi kumatha kubweretsa zoopsa zina.

Izi ndichifukwa choti nsomba yaiwisi imatha kukhala ndi tiziromboti, monga Opisthorchiidae ndipo Anisakadie, zomwe zingayambitse matenda mwa anthu (6,).

Kutengera mtunduwo, tiziromboti ta nsomba zosaphika titha kudwala matenda obwera chifukwa cha zakudya, omwe amadziwika ndi matenda am'matumbo omwe amayambitsa matenda otsekula m'mimba, kusanza, malungo, ndi zina ().

Kafukufuku wina anapeza kuti 64% ya zitsanzo za achinyamata a Pacific Pacific bluefin tuna ochokera m'madzi aku Japan adadwala Kudoa hexapunctata, kachilombo kamene kamayambitsa matenda m'mimba mwa anthu ().

Kafukufuku wina adawonanso zotsatira zofananira ndikuwonetsa kuti zitsanzo za tuna ya bluefin ndi yellowfin yochokera ku Pacific Ocean ili ndi tiziromboti tina Kudoa banja lomwe limadziwika kuti limayambitsa poizoni wazakudya ().

Pomaliza, kafukufuku ku tuna kuchokera m'madzi a m'mphepete mwa nyanja ya Iran adapeza kuti 89% ya zitsanzozo zidatengedwa ndi tiziromboti tomwe timatha kulumikizana m'mimba ndi m'matumbo mwa munthu, ndikupangitsa anisakiasis - matenda omwe amadziwika ndimadzi amwazi, kusanza, ndi kupweteka m'mimba ( ,).

Kuopsa kwa matenda opatsirana kuchokera ku tuna mwina kumadalira komwe nsomba zimagwidwa. Kuphatikiza apo, kusamalira ndi kukonzekera kumatha kudziwa ngati tiziromboti tidutsa.

Tiziromboti titha kuphedwa ndi kuphika kapena kuzizira ().

Chifukwa chake, matenda opatsirana kuchokera ku tuna wofiira amatha kupewedwa pogwiritsa ntchito moyenera.

Yaiwisi yaiwisi imatha kukhala ndi tiziromboti tomwe timatha kuyambitsa matenda obwera chifukwa cha chakudya mwa anthu, koma nthawi zambiri amatha kutha ndikuphika kapena kuzizira.

Itha kukhala yayikulu mu mercury

Mitundu ina ya tuna itha kukhala ndi mercury yambiri, yomwe ndi chitsulo cholemera chomwe chimazungulira m'madzi am'nyanja chifukwa cha kuipitsa. Amadziunjikira mu tuna pakapita nthawi, chifukwa nsomba zimakwera kwambiri munthawi ya chakudya, kudyetsa nsomba zing'onozing'ono zomwe zimakhala ndi mercury ().

Zotsatira zake, mitundu yayikulu ya tuna, monga albacore, yellowfin, bluefin, ndi bigeye, nthawi zambiri imakhala ndi mercury ().

Mitundu yambiri ya tuna yomwe imatumikiridwa yaiwisi ngati steak kapena sushi ndi sashimi imachokera ku mitundu iyi.

M'malo mwake, kafukufuku wina yemwe adayesa zitsanzo za sushi zaiwisi za 100 kumpoto chakum'mawa kwa United States adapeza kuti kuchuluka kwa mercury kudaposa malire a tsiku lililonse a mercury ku United States ndi Japan (16).

Kudya nsomba yaiwisi yochuluka kwambiri kumatha kubweretsa ma mercury ochuluka mthupi lanu, zomwe zimatha kuyambitsa mavuto azaumoyo, kuphatikizapo kuwonongeka kwa ubongo ndi mtima (16,,).

Mitundu ina ya tuna yaiwisi, makamaka bigeye ndi bluefin, imatha kukhala yamtundu wa mercury kwambiri. Kudya kwambiri mercury kumatha kuwononga ubongo ndi mtima wanu ndipo kumabweretsa mavuto azaumoyo.

Ndani sayenera kudya tuna yaiwisi?

Amayi apakati ndi oyamwitsa, ana, achikulire, komanso anthu omwe ali ndi chitetezo chamthupi chovuta, monga omwe amalandira khansa, sayenera kudya tuna yaiwisi.

Anthuwa ali pachiwopsezo chowonjezeka cha matenda obwera chifukwa cha zakudya ngati atapezeka ndi tiziromboti ta tuna yaiwisi kapena yosaphika.

Kuphatikiza apo, amayi ndi ana omwe ali ndi pakati komanso akuyamwitsa ali pachiwopsezo cha mankhwala a mercury motero ayenera kuchepetsa kapena kupewa tuna yaiwisi komanso yophika ().

Komabe, achikulire onse ayenera kusamala ndi kagwiritsidwe ntchito ka tuna, chifukwa mitundu yambiri imaposa malire a tsiku ndi tsiku omwe amagwiritsa ntchito mankhwala a mercury omwe aku United States ndi mayiko ena () amagwiritsa ntchito.

Nsomba zonse zaiwisi ndi zophika ziyenera kudyedwa pang'ono.

Komabe, akuluakulu ayenera kudya ma ounike 3-5 (85-140 magalamu) a nsomba maulendo 2-3 pa sabata kuti akhale ndi omega-3 fatty acids okwanira. Kuti mukwaniritse malingaliro awa, yang'anani pa nsomba zomwe sizitsika kwambiri mu mercury, monga nsomba, cod, kapena nkhanu, ndipo muchepetse tuna kuti azichitidwa nthawi zina ().

Amayi oyembekezera ndi oyamwitsa, ana, okalamba, komanso anthu omwe ali ndi chitetezo chamthupi chodwala amatha kutenga matenda opatsirana ndi mercury ndipo ayenera kupewa tuna yaiwisi.

Momwe mungadyere nsomba yaiwisi yabwinobwino

Kuphika tuna ndi njira yabwino kwambiri yochotsera tiziromboti ndikuchepetsa chiopsezo cha matenda obwera chifukwa cha chakudya. Komabe, ndizotheka kudya nsomba yaiwisi yaiwisi.

A Food and Drug Administration (FDA) amalimbikitsa kuzizira nsomba yaiwisi munjira imodzi mwanjira izi kuti athetse tiziromboti ():

• Kuzizira -4 ℉ (-20 ℃) ​​kapena pansipa kwa masiku 7
• kuzizira kwa -31 ° F (-35 ° C) kapena pansi mpaka kulimba ndikusunga -31 ° F (-35 ° C) kapena pansipa kwa maola 15
• kuzizira pa -31 ° F (-35 ° C) kapena pansi mpaka kulimba ndikusunga -4 ° F (-20 ° C) kapena pansipa kwamaola 24

Nsomba yaiwisi yosungunuka iyenera kutayidwa mufiriji musanadye.

Kutsatira njirayi kumatha kupha majeremusi ambiri, koma chiwopsezo chochepa chimatsalira kuti si tizirombo tonse tomwe tidachotsedwa.

Malo ambiri odyera omwe amapereka sushi kapena mitundu ina ya tuna yaiwisi amatsatira malingaliro a FDA pazizira.

Ngati mukuda nkhawa ndi momwe nsomba yanu yaiwisi idakonzedwa, funsani zambiri ndipo onetsetsani kuti mumangodya nsomba yaiwisi kuchokera m'malesitilanti odziwika bwino.

Ngati mukufuna kupanga nsomba yaiwisi yaiwisi kunyumba, yang'anani wogulitsa nsomba wodziwika bwino yemwe amadziwa za komwe nsomba zawo zimachokera komanso momwe zimayendetsedwera.

Yaiwisi yaiwisi nthawi zambiri imakhala yotetezeka ngati ingakhale yozizira kuti iphe tiziromboti molingana ndi malangizo a FDA.

Mfundo yofunika

Yaiwisi yaiwisi nthawi zambiri imakhala yotetezeka ikamayendetsedwa bwino komanso kuzizira kuti athetse tiziromboti.

Tuna ndi yopatsa thanzi kwambiri, koma chifukwa cha kuchuluka kwa ma mercury mumitundu ina, ndibwino kudya tuna yaiwisi pang'ono.

Amayi apakati ndi oyamwitsa, ana, achikulire, komanso omwe ali ndi chitetezo chamthupi chazovuta ayenera kupewa nsomba yaiwisi.