Unogona Kudya Mbishi Tuna? Kubatsira uye Njodzi

Zvemukati

• Mhando uye chikafu che tuna
• Inogona kunge iine zvipembenene
• Inogona kuve yakakwira mumekiyuri
• Ndiani asingafanire kudya tuna mbishi?
• Nzira yekuchengetedza zvakachengeteka tuna mbishi
• Chinokosha

Tuna inowanzo kupihwa mbishi kana kutobikwa pamaresitorendi nemabhawa eSushi.

Ihove iyi ine hutano hwakanyanya uye inogona kupa zvakati wandei zvehutano mabhenefiti, asi iwe unganetseka kana kuidya yakasvibira kwakachengeteka.

Ichi chinyorwa chinoongorora njodzi dzinogona kuitika dzekudya tuna mbishi, pamwe nemaitiro ekuti unakirwe zvakachengeteka.

Mhando uye chikafu che tuna

Tuna ihove yemvura yemunyu iyo inoshandiswa mumakicheni pasirese.

Kune mhando dzakasiyana, kusanganisira skipjack, albacore, yellowfin, bluefin, uye bigeye. Iwo anotarisana nehukuru, ruvara, uye kuravira ().

Tuna ipuroteni ine hutano hwakanyanya. Muchokwadi, ma2 ounces (56 magiramu) ealbacore tuna ane ():

• Makorori: 70
• Carbs: 0 magiramu
• Mapuroteni: 13 magiramu
• Mafuta: 2 magiramu

Mazhinji emafuta ari mu tuna anouya kubva ku omega-3 fatty acids, ayo akakosha kune moyo wako nehuropi uye anogona kubatsira kurwisa kuzvimba ().

Tuna zvakare ine iron, potasium, uye B mavitamini. Uyezve, iyo sosi yakanaka kwazvo yeselenium, inoteedzera zvicherwa zvinoita seantioxidant uye inogona kudzora njodzi yako yechirwere chemoyo uye mamwe mamiriro asingaperi (,).

Takin yakakangwa inogadzirwa panguva yekugadziriswa, nepo tuna nyowani inowanzo shandiswa isingawanzo kana yakasviba.

Raw tuna chinhu chinowanzoitika musushi nesashimi, inova ndiro yeJapan inogadzirwa nemubatanidzwa wemupunga, hove mbishi, miriwo, uye gungwa.

Tuna ipuroteni yakaonda ine omega-3 fatty acids pamwe nemavhitamini uye mamineral. Inowanzo kupihwa mbishi kana kutobikwa asi inowanikwawo mumakani.

Inogona kunge iine zvipembenene

Kunyangwe hazvo tuna ine hutano hwakanyanya, kuidya mbishi kunogona kuisa njodzi.

Izvi zvinodaro nekuti hove mbishi inogona kunge iine zvipembenene, senge Opisthorchiidae uye Anisakadie, izvo zvinogona kukonzera zvirwere muvanhu (6,).

Zvichienderana nerudzi, zvipembenene zviri muhove mbishi zvinogona kutungamira kuzvirwere zvinokonzerwa nekudya, zvinoratidzwa nezvirwere zvemudumbu izvo zvinokonzeresa manyoka, kurutsa, fivhiri, uye zvimwe zvine hukama nezviratidzo ().

Imwe ongororo yakawana kuti makumi matanhatu neshanu emasampuli evechidiki Pacific Pacific bluefin tuna kubva kumvura yeJapan vakatapukirwa Kudoa hexapunctata, utachiona hunotungamira kuita manyoka muvanhu ().

Kumwe kuferefeta kwakaratidza mhedzisiro yakafanana uye kwakaratidza kuti masampuli ezvose zviri zviviri bluefin uye yellowfin tuna kubva kuPacific Ocean aive nezvimwe zvipembenene kubva ku Kudoa mhuri inozivikanwa nekukonzera chikafu chepfu ().

Chekupedzisira, ongororo yakaitwa mu tuna kubva kumvura kubva kumahombekombe eIran yakawana kuti 89% yemasampuli akatapukirwa nehutachiona hunogona kunamira mudumbu remunhu uye ura, zvichikonzera anisakiasis - chirwere chinoratidzirwa nezvituru zvine ropa, kurutsa, uye kurwadziwa nemudumbu ( ,).

Ngozi yehutachiona hwehutachiona kubva kune tuna ingangoenderana nekuti hove dzinobatwa kupi. Uyezve, kubata uye kugadzirira kunogona kuona kana zvipembenene zvichipfuura.

Mazhinji maparasita anogona kuurawa nekubika kana kutonhora ().

Naizvozvo, hutachiona hwehutachiona kubva kune yakasvibirira tuna inogona kudzivirirwa kuburikidza nekubata kwakakodzera.

Raw tuna inogona kunge iine zvipembenene zvinogona kukonzera kurwara kwekudya muvanhu, asi izvi zvinowanzo bviswa nekubika kana kudziya.

Inogona kuve yakakwira mumekiyuri

Dzimwe mhando dzetuna dzinogona kuve dzakakwirira mumekiyuri, inova simbi inorema inomuka mumvura yegungwa nekuda kwekusvibiswa. Iyo inoungana mu tuna nekufamba kwenguva, sezvo hove iri kumusoro muketani yezvikafu, ichipa hove diki idzo dzine huwandu hwakasiyana hwemekiyuri ().

Nekuda kweizvozvo, mhando hombe dzetuna, senge albacore, yellowfin, bluefin, uye bigeye, inowanzo kuve yakakwira mu mercury ().

Mazhinji eiyo tuna iyo inoshandiswa yakasvibira se steaks kana mu sushi uye sashimi inouya kubva kune aya marudzi.

Muchokwadi, kumwe kuongorora kwakayedza zana mbishi tuna sushi sampu kuchamhembe kwakadziva kumabvazuva kweUnited States yakawana kuti avhareji yemekiyuri yakapfuura muganho wezuva nezuva we mercury muUnited States neJapan (16).

Kudya yakawandisa tuna mbishi kunogona kutungamira kumazinga akakwirira emekiyuri mumuviri wako, izvo zvinogona kukonzera nyaya dzakakomba dzehutano, kusanganisira huropi uye kukuvara kwemoyo (16,,).

Dzimwe mhando dze tuna yakasvibirira, kunyanya bigeye uye bluefin, inogona kunge yakanyanya kukwirira mumekiyuri. Kudya yakawandisa mercury kunogona kukuvadza huropi hwako nemoyo uye zvinotungamira kune zvakakomba hutano nyaya.

Ndiani asingafanire kudya tuna mbishi?

Vakadzi vane nhumbu uye vanoyamwisa, vana, vakura, uye vanhu vane immune immune system, sevaya vari kurapwa cancer, havafanirwe kudya tuna mbishi.

Vanhu ava vari panjodzi yekuwedzera yezvirwere zvekudya kana vakafumurwa nezvipembenene kubva kune tuna yakasviba kana isina kubikwa.

Zvakare, vakadzi nevana vane pamuviri uye vanoyamwisa vanonyanya kutapurwa nemhedzisiro yemekiyuri uye nekudaro vanofanirwa kudzora kana kudzivirira zvese mbishi uye zvakabikwa tuna ().

Zvisinei, vanhu vakuru vese vanofanirwa kungwarira nezvekudyiwa kwe tuna, sezvo mhando zhinji dzichidarika muganho wezuva nezuva wekushandisa mercury unoratidzwa nevakuru vehutano muUnited States nedzimwe nyika ().

Ose ari maviri mbishi uye yakabikwa tuna inofanira kudyiwa zvine mwero.

Zvakadaro, vakuru vanofanirwa kudya ma3-5 maawuni (85-140 magiramu) ehove 2-3 nguva pasvondo kuti vawane omega-3 fatty acids anokwana. Kuti usangane nezano iri, tarisa pane hove dzakadzika mumekiyuri, salmon, cod, kana crab, uye gumira tuna kune imwe nguva kurapa ().

Vakadzi vane pamuviri uye vanoyamwisa, vana, vakura, uye vanhu vane hutachiona hwehutachiona hunokanganisa vanogona kunyanya kutapukirwa nehutachiona hwehutachiona uye mercury uye vanofanirwa kudzivirira tuna mbishi.

Nzira yekuchengetedza zvakachengeteka tuna mbishi

Kubika tuna ndiyo nzira yakanakisa yekubvisa utachiona uye kudzikisa njodzi yekurwara kwekudya. Zvakadaro, zvinokwanisika kudya zvakachengeteka tuna mbishi.

Chikafu neDrug Administration (FDA) inokurudzira kutonhodza tuna mbishi mune imwe yeanotevera nzira dzekubvisa utachiona ():

• kutonhora pa -4 ℉ (-20 ℃) ​​kana pazasi kwemazuva manomwe
• kutonhora pa -31 ° F (-35 ° C) kana pazasi kusvika yakasimba uye kuchengetedza pa -31 ° F (-35 ° C) kana pazasi kwemaawa gumi nemashanu.
• kutonhora pa -31 ° F (-35 ° C) kana pazasi kusvika yakasimba uye kuchengetedza pa -4 ° F (-20 ° C) kana pazasi kwemaawa makumi maviri nemana.

Yakaomeswa mbishi tuna inofanirwa kubviswa mufiriji isati yadyiwa.

Kutevera nzira iyi kunogona kuuraya zvipembenene zvakawanda, asi njodzi diki inosara yekuti haasi maparasiti ese akabviswa.

Mazhinji maresitorendi anoshandira sushi kana mamwe mafomu ewawa mbishi anotevedzera iwo mazano eDAA pamusoro pechando.

Kana iwe uine hanya nezvekuti yako mbishi tuna yakagadzirwa sei, bvunza rumwe ruzivo uye uve nechokwadi chekungodya mbishi tuna kubva kune maresitorendi ane mbiri.

Kana iwe ukaronga kugadzira mbishi tuna mbishi kumba, tsvaga mutengesi wehove ane mbiri anoziva nezvekwakabva hove dzavo uye mabatirwo ayo.

Raw tuna inowanzo chengeteka kudyiwa kana yakave nechando kuuraya zvipembenene zvinoenderana nemirawo yeDAA.

Chinokosha

Raw tuna inowanzo chengeteka kana ikabatwa zvakanaka uye nechando kubvisa zvipembenene.

Tuna ine hutano hwakanyanya, asi nekuda kwehuwandu hwema mercury mune mamwe marudzi, zviri nani kudya tuna mbishi zvine mwero.

Vakadzi vane pamuviri uye vanoyamwisa, vana, vakura, uye avo vane immune system inokanganisa vanofanirwa kudzivirira tuna mbishi.