Izibonelelo ityhuna enkonkxiweyo kwaye ityhuna ilungele amathambo?

Izibonelelo ityhuna enkonkxiweyo

ityhuna enkonkxiweyo ineenzuzo ezininzi zempilo.
Ityebile kwizondlo eziyimfuneko kunye neeminerali ezifunwa ngumzimba.
I-tuna enkonkxiweyo iqulethe i-multivitamins kuquka i-calcium kunye nezinye iivithamini ezibalulekileyo.
Zikwangumthombo olungileyo we-omega-3 fatty acids, eziyimfuneko kwimpilo yentliziyo kunye nokunciphisa umngcipheko wesifo senhliziyo.
Ukutya ityhuna rhoqo kunokuba nefuthe elihle kwimpilo yonke yomzimba.

Olunye uncedo lokutya ityhuna enkonkxiweyo kukungabikho kwamafutha kunye neekhalori ezikuyo.
Ziyimithombo egqwesileyo yeprotheyini enexabiso elincinci lamafutha.
Ke, ukutya ityhuna enkonkxiweyo inokuba lolona khetho lufanelekileyo kubantu abafuna ukugcina ubunzima obusempilweni kwaye bafumane iiprotheyini ezaneleyo.

Ngakolunye uhlangothi, kufuneka uqaphele ukuba ukutya ityhuna ekhonkxiweyo imihla ngemihla kunokubangela ukuba i-mercury iqokelele emzimbeni.
Ngoko ke, kusenokucetyiswa ukuba uzitye ngobungcathu yaye ungazityi kakhulu.

Ingaba ityhuna enkonkxiweyo isempilweni?

Isodium iqulethe izinto ezininzi ezibangela ukuqunjelwa, enye yeengxaki eziphambili zempilo ezinokubangelwa kukutya ityhuna enkonkxiweyo.
Iindidi ezininzi zetyhuna ezifumanekayo kwiimarike ziqulethe amanqanaba aphezulu e-sodium, ezenza ukuba zibe yinto engafanelekanga kwisidlo kwaye zinokukhokelela ekwandeni kwe-bloating kunye nokudumba emzimbeni.

Uninzi ityhuna enkonkxiweyo ikwanazo nezixa ezilinganiselweyo zemercury.
Ukuvezwa kwizixa ezilinganiselweyo zemekyuri kuthathwa njengokukhuselekileyo, kodwa ukuvezwa rhoqo okanye kwinqanaba eliphezulu kwimekyuri kunokuba yingozi kwimpilo yabantu.
Kuyaziwa ukuba ukuvezwa kwizixa eziphezulu zemercury kwandisa umngcipheko wokuphuhlisa ubuchopho kunye nezifo zemithambo.

Ngaphandle kwazo zonke iinzuzo ezaziwayo ze-tuna enkonkxiweyo, ingqwalasela kufuneka ihlawulwe kwiziphumo zempilo ezibangelwa ukuyitya ngobuninzi.
ityhuna enkonkxiweyo iqulethe izinto ezininzi zokukhusela ukuqinisekisa ubomi obude beshelufu.
Ngaphandle kweenzuzo zazo zesondlo kunye neendleko eziphantsi, ukubonakaliswa okubanzi kwezi zithinteli kunye nefuthe lazo kwimpilo yoluntu kufuneka kuthathelwe ingqalelo.

Ngokuqhelekileyo, ityhuna ekhonkxiweyo lukhetho olulungileyo lwempilo xa idliwe ngomlinganiselo ophakathi rhoqo.
Iqulethe isixa esityebileyo seprotheyini kunye namafutha anempilo, kwaye uphando lubonise ukuba ityhuna ekheniweyo iqukethe i-vitamin B12, edlala indima ebalulekileyo ekwenzeni iiseli zegazi kunye nokukhusela i-anemia.

Ngaba ioyile ekwitoti yetuna iyingozi?

Uphando luqinisekisa ukuba i-oyile kwitoti ye-tuna iyingozi empilweni.
Kukholelwa ukuba imbangela yomonakalo ilele kwi-oyile ye-hydrogenated esetyenziswe kwi-tuna ye-canning, njengoko inokuchaphazela impilo yentliziyo kunye nokwandisa ingozi yokuhlaselwa yintliziyo.
Ukutya ioli efumaneka kwitoti yetyhuna kunokuba yingozi kwizintso.
Ke ngoko, abanye abantu bacebisa ukulahla ioyile eseleyo kwitoti ngaphambi kokutya ityhuna.
Nangona kunjalo, kukho izibonelelo zezondlo ze-tuna enkonkxiweyo, ezifana nomxholo wayo ophezulu we-omega-3 acids, ophucula umbala wendalo kunye nombala weenwele.
Ngenxa yokuba iqulethe i-vitamin D kunye ne-iodine, ityhuna enkonkxiweyo lukhetho olufanelekileyo lokuthatha indawo yezi zondlo ezibalulekileyo ezinqongopheleyo kwezinye iindawo zokutya.
Nangona kunjalo, kufuneka uqaphele kwaye utye ityhuna ngokumodareyitha kunye nokulinganisela, njengoko kukholelwa ukuba ukutya okuninzi kunokubangela ingozi kwimpilo yoluntu.

Ngaba ityhuna ithatha indawo yentlanzi etyiwayo?

Ngokubanzi, ityhuna inokuba yindawo efanelekileyo yeentlanzi ezintsha xa ingahlali ikhona.
Iqulethe ipesenti ephezulu yeeprotheni kunye namafutha anempilo, ngaphezu kokuqulatha isixa esikhulu se-omega-3 fatty acids, eyimfuneko kumzimba ophilileyo kwaye kunzima ukuyifumana kwezinye iindawo zokutya.

Nangona kunjalo, ezinye iingongoma ezibalulekileyo kufuneka zithathelwe ingqalelo.
Xa uthenga ityhuna enkonkxiweyo, kufuneka uqiniseke ukuba iqulethe ityhuna esemgangathweni kwaye inamafutha aphantsi.
Kwakhona kukhethwa ukukhetha ityhuna enkonkxiweyo kwioli yeoli okanye emanzini, kunokuba iimveliso zifakwe kwi-oyile ehluthisiweyo.

Nangona izibonelelo zayo, ityhuna ayifanele ibe yindlela yodwa yokutya intlanzi entsha rhoqo.
Intlanzi entsha isetyenziswa ngokubanzi njengokutya okunempilo okutyebileyo kwizondlo, kubandakanywa iiprotheyini kunye ne-fatty acids enempilo.

Ngokuqhelekileyo, kucetyiswa ukuba udle imithombo eyahlukeneyo yeentlanzi, nokuba zintsha okanye zifakwe.
I-tuna enkonkxiweyo ingadliwa njengenxalenye yokutya okunokulinganisela kunye neentlobo ezahlukeneyo, kodwa kungcono ukuyidla ngokumodareyitha, njengoko ngamanye amaxesha iqulethe amanqanaba aphezulu e-mercury.

Ngaba ityhuna enkonkxiweyo ityebile kwiprotheyini?

ityhuna enkonkxiweyo ngumthombo otyebileyo weprotheyini kunye nezinye izondlo.
Enyanisweni, i-100 grams ye-tuna inika umzimba nge-25.5 grams yeprotheni.
Ukuba udibanisa ityhuna kunye nokutya okuninzi okuneprotheyini eninzi, unokufikelela ngokulula kwisixa esibalulekileyo seprotheyini kwisidlo sakho.
ityhuna enkonkxiweyo ngumthombo wokutya otyebileyo kwaye ongabizi kakhulu weprotheyini kunye neevithamini ezibalulekileyo kunye neeminerali.
ityhuna enkonkxiweyo inokuba neziphumo ebezingalindelekanga, ezinje ngokuba phezulu kwisodium.
Nangona kunjalo, ukusebenzisa ityhuna enkonkxiweyo ngokuqhelekileyo kuthathwa njengendlela efanelekileyo yokuhlangabezana neemfuno zeprotheyini yemihla ngemihla kubantu abaninzi.
Zityebile kwiprotheyini, zinoqoqosho lwemali, kwaye zinokugcinwa ixesha elide.

Ngaba kufuneka kuphekwe ityhuna enkonkxiweyo?

ityhuna enkonkxiweyo luhlobo lwentlanzi olungadingi kuphekwa.
Iphekwe ngexesha lokuthunga.
Emva kokujonga izigaba zokunkonkxa, kuyacaca ukuba ziza ziphekwe ngokupheleleyo kwaye zingabi zikrwada.
Ngoko ke, umntu unokutya ityhuna enkonkxiweyo ngokuthe ngqo ngaphandle kwesidingo sokupheka.

ULawulo lokuTya kunye neDrugs lucebisa ukutya ezimbini ukuya kwezintathu zeentlanzi eziphekiweyo ngeveki, kubandakanywa ityhuna enkonkxiweyo.
Nangona kunjalo, isilumkiso esithile kufuneka sisetyenziswe, njengoko iingcali zezondlo zicebisa ngokuchasene nokutya okuninzi, ngakumbi kubantu abaphethwe ziimeko ezithile ezifana nokungakhuseleki okubuthathaka okanye umhlaza, ngenxa yokuba inokwenzakala empilweni.

Ngokuphathelele iindlela zayo zokulungiselela, ityhuna enkonkxiweyo inokutyiwa ngeendlela ezahlukeneyo kunye neentetho.
Inokutyiwa ibanda okanye ikwiqondo lobushushu begumbi, kwaye inokuxutywa kwisitya esishushu xa kuphekwa.
Iinketho zininzi kwaye zixhomekeke kukhetho lomntu.

Kubantu abakhetha ukutshisa ityhuna enkonkxiweyo, banokuyifaka ebhodweni lomphunga kunye nomlilo obekwe kwiqondo lokushisa eliphezulu ukutshisa ngokukhawuleza nangokufanelekileyo.

Nangona ityhuna enkonkxiweyo inokufudunyezwa, kufuneka kuthathelwe ingqalelo ukuqinisekisa ukuba ifudunyezwa ngokufanelekileyo kwaye ifikelele kwimigangatho efunekayo yokhuseleko lokutya.

Zeziphi ezona ntlobo zibalaseleyo zetyhuna?

1. Ituna emhlophe: ityhuna emhlophe yenye yezona ntlobo zibalaseleyo zetyhuna ezikhoyo.
   Yahlulwa ngombala wayo okhanyayo, inyama ethambileyo, kunye nokuthambile kwayo.
   I-tuna emhlophe ilungele ukulungiselela iisandwich kunye neesaladi ezifuna ibhalansi elungileyo yencasa kunye nokuthungwa.
2. I-Yellowfin ityhuna: I-Yellowfin ityhuna ikwayenye yezona ntlobo zibalaseleyo zetyhuna ekhoyo kwimarike.
   Yahlulwa ngombala wayo omnyama kunye nencasa enzulu.
   I-Yellowfin ityhuna iyasebenza ekwandiseni incasa yezitya kunye nencasa etyebileyo, kwaye iyacetyiswa ukuba isetyenziswe kwizitya ezifuna incasa eyomeleleyo.
3. ityhuna ekrwada: Ukuba ungumntu othanda ukutya okukrwada kunye ne-sushi, ityhuna ekrwada lukhetho lwakho olugqibeleleyo.
   ityhuna ekrwada inencasa eyahlukileyo kunye nokuthambileyo.
   Kungcono ukusebenzisa ityhuna ekrwada kwizitya ezifuna ukuba incasa yayo ekhethekileyo igcinwe.
4. ityhuna etshayayo: ityhuna etshayayo inika incasa eyahlukileyo kwaye inzulu, njengoko itshaya kancinane ukuyinika incasa eyahlukileyo.
   ityhuna etshayayo lukhetho olufanelekileyo lokonwabela incasa yomsi kwaye uyitye njengesitya esikhulu okanye uyifake kwizitya ezisecaleni.
5. ityhuna enkonkxiweyo: ityhuna enkonkxiweyo lukhetho olulula nolulungele ukusetyenziswa kwemihla ngemihla.
   Ziphekwe kwangaphambili kwaye zipakishwe kwiibhokisi, okwenza kube lula ukuzisebenzisa ekutyeni okukhawulezayo, isaladi kunye neesandwich.

Ngaba ityhuna ilungele amathambo?

Ukutya ityhuna kunenzuzo kwimpilo yamathambo.
Inekhalsiyam kunye nevithamin D, zizinto eziyimfuneko ekomelezeni amathambo nokuwagcina esempilweni.
I-calcium idlala indima ebalulekileyo ekwandiseni amandla ethambo kunye nokuthintela ukuphuka, ngelixa i-vitamin D inegalelo ekufunxeni kwe-calcium kunye nokulawula ukukhula kweeseli zethambo.
Ukongeza, ityhuna iqulethe ivithamin B kunye neprotheyini, ekwadlala indima ekomelezeni amathambo kunye nokuwagcina ebuthathaka.

Ngaba ityhuna iqulethe i-zinc?

I-tuna iqulethe amanqanaba aphezulu e-zinc.
Uphononongo lwakutsha nje lubonise ukuba ityhuna enkonkxiweyo inokuqulatha ukuya kuthi ga kumaxesha angama-100 amanqanaba akhuselekileyo e-zinc.
I-Zinc ithathwa njengeminerali ebalulekileyo kwimpilo yomzimba, njengoko idlala indima ebalulekileyo kwimisebenzi ye-immune system kunye nokukhula kwezicubu, kwaye igalelo ekuvelisweni kwee-enzyme ezibalulekileyo kunye namahomoni.
Ukongezelela, i-zinc yenye yezinto eziphambili ekuvuseleleni ukutya kunye nokuphucula impilo yokugaya.
Nangona kunjalo, ukusetyenziswa kokutya okuqukethe i-zinc kufuneka kwenziwe ngokuqaphela, njengoko kubonakala ngathi ukudlula imida ekhuselekileyo yokusetyenziswa kwe-zinc kunokuchaphazela kakubi impilo, ngakumbi amathumbu.
Ngoko ke, inani le-zinc elisetyenziswe imihla ngemihla kwinqanaba eliyingozi kufuneka lithathelwe ingqalelo, kwaye ungadli ukutya okuqulethe ixabiso eliphezulu le-zinc, njenge-tuna ekheniweyo.

Zingaphi iikhalori ezikwitoti yetuna ngaphandle kweoli?

Kunokuthiwa i-can ye-tuna ngaphandle kweoli iqulethe inani elithile leekhalori.
Kwitoti ye-tuna emanzini, yonke i-100 grams iqulethe i-121 calories.
Oku kuthetha ukuba xa ioli kwi-tuna isusiwe, imali eseleyo iya kuba nelo nani elithathwa njengekhalori ye-tuna ngaphandle kweoli.
Oku kunokubonelela ngenketho ephantsi kweekhalori kulabo abachaphazelekayo ngokugcina ibhalansi yabo yesondlo kunye nokufuna ukunciphisa ukusetyenziswa kweoli.

Ngaba ityhuna iyanciphisa ubunzima?

Uchaza ukuba ityhuna ingaba yinxalenye yayo nayiphi na ukutya eyenzelwe ukunciphisa ubunzima.
I-tuna ineekhalori eziphantsi kwaye oku kwandisa ithuba lokulahlekelwa ubunzima.
Ngoko ke, kubandakanywa ityhuna kwisidlo sokulahlekelwa kwesisindo yinto efanelekileyo.

Kuyavela ukuba ukutya ityhuna kunceda ekunciphiseni nasekukhupheni ubunzima obugqithisileyo.
Kuyaziwa ukuba yonke i-100 grams ye-tuna emanzini iqulethe i-121 calories.
Ngaphezu koko, ukutya kwe-tuna kuthathwa njengenye yezona zinto zilungileyo zokunciphisa umzimba ngokukhawuleza, njengoko indebe ye-tuna iqulethe malunga ne-21 grams yeprotheni, eyimfuneko ekukhuleni kwemisipha kunye nokutshisa amafutha.

Ukongeza, ityhuna iqulethe iqela lezondlo ezibalulekileyo ezifunwa ngumzimba.
Ityebile kwiiprotheni kunye neekhalori eziphantsi, oku kuthetha ukuba iyakwazi ukunika amandla emzimbeni kwaye incede ukutshisa amanqatha.
Ezi mpawu zenza ityhuna ibe negalelo ekulahlekeni kobunzima obusebenzayo.

Ukongeza kwiinzuzo zayo zokulahlekelwa kwesisindo, ityhuna ikwakukutya okunempilo.
Inceda ekunciphiseni i-cholesterol eyingozi emzimbeni, ekhusela intliziyo kwaye inciphisa ingozi yesifo senhliziyo.

Ngokubanzi, ukutya ityhuna njengenxalenye yayo nayiphi na ukutya eyenzelwe ukunciphisa umzimba kunokuthathwa njengenzuzo.
Ziqulethe iiprotheyini kunye nezondlo ezibalulekileyo ezifunwa ngumzimba ngexesha lokutya kokunciphisa umzimba.
Nangona kunjalo, kufuneka idibaniswe ngendlela elungeleleneyo kunye nokunye ukutya ukukhusela iimfuno ezipheleleyo zesondlo somzimba kunye nokuqinisekisa iziphumo ezisebenzayo zokulahlekelwa kwesisindo.

Ziziphi iingenelo ze-tuna ngeenwele?

I-tuna ineenzuzo ezininzi zeenwele ngenxa yokuba iqulethe iiprotheni kunye namafutha anempilo, ngaphezu kokubonelela ngeqela leevithamini ezibalulekileyo.
Izibonelelo ze-tuna ngeenwele zibangelwa ukuba zinepesenti ephezulu ye-vitamin B eyinkimbinkimbi, enceda ukuphucula amandla eenwele kunye noxinaniso, ukunciphisa ukulahleka kweenwele, ukubuyisela ukukhula kweenwele kunye nokuziqinisa.
Ukongeza, ityhuna ikhuthaza ukukhula kweenwele, yongeza amandla ayo, kwaye iphucula ukukhanya kwayo.

Iinzuzo ze-tuna ngeenwele azikhawulelwanga kuloo nto, njengoko inceda nokukhusela ulusu ekubonakaleni kwemibimbi kunye nokugubha.
Ngenxa yokuba iqulethe i-Omega 3, ityhuna idlala indima ekunqandeni ukulahleka kweenwele kunye nokukhuthaza ukukhula kweenwele, kwaye igcina nentloko yentloko ifumile kwaye isempilweni.
Yondla ishafti yeenwele kwaye yongeze ukomelela kwayo.Ikwakhusela ulusu ekulahlekeni kweenwele kwaye ilwenza lufume kwaye lunwebe.

Ukongeza, ityhuna inciphisa ukudumba kwepore kwaye ingumthombo obalaseleyo weprotheyini, eyimfuneko kwizinwele ezisempilweni.
Intlanzi ye-tuna nayo iqulethe i-vitamin E, esebenza njenge-antioxidant kwaye ikhusela iinwele emonakalweni kunye nokulahlekelwa.
Iingqungquthela ze-sebaceous esikhumbeni nazo zinceda ekubunjweni kwe-sebum, ebalulekileyo ekuphuculeni i-scalp kunye nokugcina ulusu oluphilileyo.

Kutheni ityhuna iqulethe imekyuri?

I-tuna iqulethe i-mercury ngenxa yento eyaziwa ngokuba yinkqubo yokuhlanjululwa kwe-atmospheric.
Iilwandle zingcoliswe yigesi yemekyuri ephuma kwimizi-mveliso nakwimizi-mveliso.
IMercury ifunxwa emanzini yiplankton, algae, kunye nezinye izidalwa zaselwandle ezihlala elwandle.
Iinyosi namahobe atya le plankton ingcolisa kwaye iintlanzi ezincinci zifumana imekyuri ekutyeni kwazo.
Xa usitya ityhuna, uthatha le mercury kwiintlanzi ezincinci ezantsi kwekhonkco lokutya elwandle.
Ke ngoko, ityhuna inokuqulatha amanqanaba aphezulu emercury kunezinye iintlobo zeentlanzi zaselwandle ezityiwayo.