ITuna yinhlanzi yasolwandle engaphekwa ngezindlela ezahlukahlukene, futhi njalo iphuma iphilile futhi imnandi. Kepha lokhu akuyona inzuzo yodwa yomkhiqizo. Ngaphezu kokunambitheka kwayo okuhle, i-tuna inezinto eziningi ezizuzisayo ezizuzisa impilo yomuntu. Isibonelo, i-tuna inconyelwa ukudla okunomsoco nezemidlalo.
Kodwa-ke, le nhlanzi nayo inokuphikisana - akukhuthazwa ngokweqile kwezinye izigaba zabantu ukuthi bayisebenzise. Kulesi sihloko uzofunda ukuthi yini okuqukethwe nokwakhiwa kwekhalori le-tuna, yiziphi izinzuzo nokulimala okungenzeka kwale nhlanzi.
Inani lamandla (okuqukethwe kwekhalori) le-tuna
Inani lamandla le-tuna lilinganiselwe ngokuqhathaniswa nezinye izinhlanzi. Inani lama-calories kumkhiqizo lincike ezicini ezimbili:
- iyiphi ingxenye yenhlanzi ethathwa;
- ukuthi umkhiqizo uzolungiswa kanjani.
I-Fillet, i-steak noma i-shavings itholakala ezinhlanzini ezingavuthiwe, bese kuthi lezi zingxenye, uma kunesidingo, zenziwe ngezindlela ezahlukahlukene zokwelashwa okushisayo noma okungashisi. Ungakwazi ukupheka i-tuna ngezindlela ezahlukene. Lo mkhiqizo ungabiliswa epanini epanini lesitofu, ubhakwe kuhhavini, uthosiwe epanini noma ugoqwe, noma ushiswe. Omisiwe, obhemayo (oshisayo nobandayo obhemayo), i-tuna entsha, enosawoti, ekheniwe (emafutheni, kujusi wabo) isetshenziselwa ukudla.
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Yini okuqukethwe ikhalori lezingxenye ezahlukahlukene ze-tuna?
| Ingxenye yenhlanzi eluhlaza | Okuqukethwe kwekhalori nge-100 g ngayinye | BZHU |
| Inyama yenyama | 131.3 kcal | 11.6 g amaprotheni, 2.9 g amafutha, awekho ama-carbohydrate |
| Ukwehlukaniswa | 434 kcal | 81.2 g amaprotheni, 1.8 g amafutha, 0.6 g carbohydrate |
| Isiqephu | 110 kcal | 23 g amaprotheni, 1.7 g amafutha, 0.2 g carbohydrate |
Ngakho-ke, ama-flakes e-tuna aphezulu kakhulu, kanti umehluko phakathi kwe-fillet ne-steak awubalulekile - i-19 kcal kuphela. Okulandelayo, cabanga ukuthi okuqukethwe ikhalori lomkhiqizo kwehluka kanjani ngokuya ngendlela yokuwucubungula.
| Buka | Okuqukethwe kwekhalori nge-100 g ngayinye | BZHU |
| Kubilisiwe (kubilisiwe) | 141.2 kcal | 22.9 g amaprotheni, 1.9 g amafutha, awekho ama-carbohydrate |
| Ethosiwe | 135.3 kcal | 21.9 g amaprotheni, 5.1 g amafutha, 0.1 g carbohydrate |
| Kubhakwe kuhhavini | 162.5 kcal | 28.1 g amaprotheni, 5.6 g amafutha, 0.8 g carbohydrate |
| Okheniwe emafutheni | 188.4 kcal | 22.4 g amaprotheni, 9.9 g amafutha, awekho ama-carbohydrate |
| Okusemathinini ngojusi wawo | 103.4 kcal | 22.2 g amaprotheni, 1.3 g amafutha, 0.1 g carbohydrate |
| Ukubhema (kubhema kubanda) | 138.2 kcal | 24.5 g amaprotheni, 4.4 g amafutha, awekho ama-carbohydrate |
| Ukubhema (ukushisa okushisayo) | 135 kcal | 22.5 g amaprotheni, u-0.7 g wamafutha, awekho ama-carbohydrate |
| Kuboshwe | 194.2 kcal | 21.3 g amaprotheni, 11.3 g amafutha, 0.6 g carbohydrate |
| Okwezithandani | 123 kcal | 22.7 g amaprotheni, 1.3 g amafutha, 0.5 g carbohydrate |
| Okusha (okuluhlaza) | I-101 kcal | 23 g amaprotheni, 3 g amafutha, awekho ama-carbohydrate |
| Usawoti | 139 kcal | Amaprotheni angama-24.5 g, amafutha angu-4.5 g, awekho ama-carbohydrate |
| Omisiwe | 160.4 kcal | 34.4 g amaprotheni, 4 g amafutha, awekho ama-carbohydrate |
I-tuna encane engenawo ikhalori eliphakeme. Okulandelayo kuza izinhlanzi ezisemathinini ngejusi yalo, kanti i-tuna ekheniwe emafutheni inama-calories amaningi kakhulu.
Kulabo abafuna ukwehlisa isisindo, i-tuna eshubile iyadingeka, ngoba iqukethe i-123 kcal kuphela. Cabanga ngalezi zinkomba ngaphambi kokudla inhlanzi yokunye ukucubungula, ikakhulukazi uma ulandela ukudla okufanele.
Ukwakhiwa kwamakhemikhali womkhiqizo
Ukwakheka kwamakhemikhali kwe-tuna kunothe ngezinto eziningi ezizuzisayo. I-tuna iqukethe amavithamini, ama-macro- kanye nama-microelements, ama-amino acid, ama-fatty acid nezinye izinto eziphilayo ezisebenzayo. Futhi, umkhiqizo uqukethe amanzi nomlotha. Zonke izinhlanganisela, ngazodwana futhi ngokuhlangene, zinomphumela omuhle emzimbeni womuntu, okhulisa kuphela umphumela onenzuzo empilweni.
Yiziphi izinto ezifakiwe ezinhlanzini
| Iqembu | Izinto |
| Amavithamini | I-A (retinol, beta-carotene), B1 (thiamine), B2 (riboflavin), B3 (PP, niacin), B6 (pyridoxine), B9 (folic acid), B21 (cobalamin), D (ergocalciferol), E (tocopherol ) |
| AmaMacronutrients | i-potassium, i-sodium, i-calcium, i-magnesium, i-sodium, i-chlorine, isibabule, i-phosphorus |
| Landela izinto | i-manganese, i-zinc, i-iron, iodine, i-cobalt, i-chromium, i-fluorine, ithusi, i-nickel, i-selenium, i-molybdenum |
| Ama-amino acid abalulekile | tryptophan, isoleucine, valine, leucine, lysine, methionine, threonine, phenylalanine, histidine |
| Ama-amino acid abalulekile | i-cystine, i-arginine, i-tyrosine, i-alanine, i-aspartic, i-glutamic, i-serine, i-proline, i-glycine |
| Ama-acids anelisiwe | i-myristic, i-capric, i-stearic, i-palmitic |
| Amafutha angenashukela | i-palmitoleic, i-oleic, i-timnodone, i-linoleic |
| AmaSterols (ama-sterols) | cholesterol (noma i-cholesterol) |
I-amino acid, uvithamini, okunamafutha acid ukwakhiwa kwe-tuna kugcwele. Kukhona amaprotheni anele, amafutha kanye nezinye izinhlanganisela ezinhlanzini, ngisho naku-100 g, kepha cishe awekho ama-carbohydrate. Izinto ezisebenza ngokwemvelo zisezinhlotsheni ezahlukahlukene ze-tuna (abilisiwe, umusi, okusemathinini ngejusi yawo, eyosiwe), futhi umehluko ubungako bawo esitsheni esithile.
Izinzuzo ze-tuna
Ziyini izinzuzo zezempilo nge-tuna? Ngenxa yamavithamini, amaminerali, i-amino acid kanye ne-fatty acid ukwakheka kwe-tuna, umzimba uba namandla, okwazi ukumelana nezifo eziningi nokucasula kwangaphandle. Izinto ezizuzisayo zinomphumela omuhle cishe kuzo zonke izinhlelo nezitho zomzimba.
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Manje ngokuningiliziwe mayelana nokuthi izinto ezakha i-tuna ziwuthinta kanjani umzimba.
- Uvithamini A. I-antioxidant yemvelo. Umsebenzi oyinhloko wento ukuvikela izifo kanye namagciwane. Uvithamini A (noma i-retinol) ulwa namagciwane. Kuyasiza futhi embonweni: ngenxa ye-retinol, ukungezwani, ukukhathala kusuka emehlweni, isithombe siyacaca.
- Amavithamini B. Banomphumela oyinkimbinkimbi emzimbeni wonkana. Zibaluleke kakhulu kumasistimu omzimba, wokujikeleza kwegazi nowezinzwa. Lezi zinto zithuthukisa imetabolism, zithinta ukusebenza kwengqondo, kusebenze ubuchopho, kusheshise imetabolism. Isibonelo, i-vitamin B12 (cobalamin) ibalulekile ekusebenzeni okujwayelekile kwesistimu yezinzwa. Ukuntuleka kwalesi sici kugcwele imiphumela emibi - ukuphazamiseka kwengqondo, ukukhula kwe-multiple sclerosis. Ngamavithamini B anika umzimba wethu amandla, amandla futhi athuthukise isimo somzimba nengqondo.
- Uvithamini D. ICalciferol iyinkimbinkimbi yezakhamzimba ezidingekayo ekusebenzeni okujwayelekile kwezinhlelo zenhliziyo, amasosha omzimba kanye ne-endocrine. Uvithamini D ubamba iqhaza emsebenzini wamathumbu nezinso, unikela esimweni esizinzile sohlelo lwemisipha. Isifo sikashukela, i-atherosclerosis, umdlavuza yilokho i-calciferol ephikisana nakho.
- Uvithamini E. Le nto ithinta izinhlelo zenhliziyo nemithambo yegazi. Ngenxa kavithamini E, ukujiya kwegazi kuyathuthuka nemithambo yegazi iyanda. I-Tocopherol isebenza esikhumbeni, iyabavuselela futhi ibabuyisele. Yebo, uma uhlela ukukhulelwa ingane, uvithamini E uyinto ebalulekile.
- AmaMacronutrients. Zibalulekile ekusebenzeni okugcwele komzimba. Isibonelo, i-potassium ithuthukisa inkumbulo, ukusebenza kobuchopho, iqinisa umfutho wegazi futhi iqinise imisipha yenhliziyo. I-Potassium ne-phosphorus kuthinta ukusebenza kwamathumbu, izicubu zethambo, izinso. I-Phosphorus ithonya amazinyo ngokwahlukana, iyawaqinisa. I-calcium nesibabule kuyadingeka ezinweleni ezinempilo, kuzipikili, nasemathanjeni. Isibabule sisusa ama-radicals amahhala emzimbeni futhi sithuthukise amazinga kashukela egazini.
- Ama-Microelements. Abaphethe amarekhodi enani le-chromium, selenium ne-cobalt balapha. Uyini umsebenzi wabo? I-Cobalt ibamba iqhaza kwi-hematopoiesis, ukuvuselelwa kwamaseli, ukuqedwa kwe-cholesterol embi, kunciphisa ukuguga kwesikhumba. Ngenxa ye-cobalt, amaprotheni, amafutha nama-carbohydrate ahlanganiswa ngokushesha, futhi uhlelo lwe-endocrine lusebenza kahle. I-Chromium idiliza i-cholesterol eyingozi, ikhuthaza ukuhlanganiswa kwe-cholesterol ewusizo, enomphumela omuhle enhliziyweni nasemithanjeni yegazi. I-Chromium iyinto yokulandelela egcina ubuqotho be-DNA, okungukuthi, inomthelela omuhle kuzalo. I-Multiple sclerosis, unhlangothi, ukukhuluphala, i-gastritis - kuzo zonke lezi zifo, i-chromium ibekiwe. Amagciwane e-hepatitis, i-herpes nesifo sofuba aphikiswa yi-selenium. Futhi kubambezela ukuqala kokunqamuka kokuya esikhathini kwabesifazane.
- Ama-amino acid. Asiza amavithamini namaminerali ukuthi angene kangcono futhi enze imisebenzi yawo yokuqinisa, yokulwa namagciwane, yokubuyisela esimweni neminye. Ama-amino acid abalulekile emathanjeni, izinzipho, izinwele, imisipha, imisipha, imisipha. Ngenxa yalezi zinto, izinsimbi ezisindayo nama-radionuclides akhishwa emzimbeni.
- I-fatty acid. Ziyadingeka njenge-ejenti yokuthambisa elwa nomdlavuza wesisu, amathumbu, umlomo, isifuba, amaqanda, kanye nesifo i-Alzheimer's, ukuwohloka komqondo okunethezekile. Ama-fatty acids ayazuzisa ebuchosheni nasenhliziyweni. Lezi zinto zithuthukisa imizwa, zinciphise ukukhathala, futhi zikhuthaze ukukhiqizwa kwe-serotonin.
Ngokwehlukile, kufanele kushiwo ngezinzuzo ze-tuna kwabesilisa nabesifazane. Le nhlanzi icebile ngomsoco ovusa amandla esilisa futhi ikhuthaze ukwakhiwa kwemisipha.
I-tuna ayisebenzi kangako kwabesifazane. Inhlanzi iqukethe izinto eziningi ezinezinto ezilwa nokuguga nezokulwa nengcindezi.
Ngakho-ke, izinto eziqukethwe ku-tuna zinomphumela omuhle ezinhlelweni zezinzwa, zokujikeleza kwegazi, zokugaya ukudla, zenhliziyo, nezomzimba. Izinhlanganisela eziqukethwe yizinhlanzi zibalulekile emazinyweni enempilo, izinwele, izinzipho, isikhumba (ukubambezela ukuguga kwazo, ukululama kwamanxeba). Kukhona ukuhlanzwa kobuthi, izinqubo ze-metabolic zijwayelekile.
Lokho wukuthi, inyama (i-fillet, i-steak) ye-tuna, isibindi, i-caviar yimikhiqizo enconyelwe ukusetshenziswa okuyimpoqo. Okusha (okuluhlaza), okusemathinini ezitsheni (okungcono ngejusi yalo, kodwa kungenzeka ngamafutha), inhlanzi ebilisiwe, eshubile izoletha izinzuzo ezinkulu zezempilo kungakhathalekile ukuthi hlobo luni lwe-tuna (i-mackerel, umsila ophuzi, oluhlaza okwesibhakabhaka, omthende, i-mackerel, ojwayelekile nabanye).
Ukulimaza nokuphikisana kokusetshenziswa
Ukuze ukudla i-tuna kungalimazi impilo yakho, udinga ukudla ukudla okunomsoco futhi ungalokothi udle ngokweqile. Akunandaba ukuthi mangaki amavithamini, amaminerali kanye nezinto ezisebenzayo eziphilayo ezibandakanyiweyo enhlanzini, ngeke kusizakale uma izindinganiso zokusetshenziswa zeqiwe. Ngaphezu kwalokho, kubalulekile ukuthi ucabangele ukuthi, njenganoma yimuphi omunye umkhiqizo, i-tuna inokuphikisana nokusetshenziswa.
Iqiniso elibalulekile nge-tuna! Ngesikhathi sempilo, le nhlanzi iqoqa izinsimbi ezisindayo emzimbeni. Ngakho-ke, lapho ikhula i-tuna endala, kulapho iqukethe khona lezi zinto eziyingozi. IMercury iyingozi kakhulu kubantu. Uma ingena emzimbeni, izohola hhayi kuphela ekwenzeni buthakathaka kokuzivikela komzimba ngokujwayelekile, kepha nakwezinye izinkinga eziningi.
Ngokuyinhloko, kukhona ukungasebenzi kahle ohlelweni lwezinzwa (ukuqwasha, ikhanda elibuhlungu, i-neurasthenia, ukukhubazeka kwememori), kepha izitho zomgudu wamathumbu nazo ziyahlupheka (kubonakaliswa isicanucanu, isisindo). Lokho wukuthi, izinhlanzi ezincane zikulungele kakhulu ukudla. Sincoma ukuthi wenqabe ukuthatha i-tuna enkulu yobudala ukugwema izinkinga zempilo.
Kwezinye izimo, i-tuna ngeke ilimaze. Kepha kunamaqembu abantu le nhlanzi ephikiselwe ukudliwa. Ukwamukelwa kokudla okusemathinini, okusha, okuthosiwe, i-tuna ebilisiwe (i-fillet, i-steak) akuvunyelwe:
- abanalesi sifo;
- abantu abanenkinga yokusebenza kwezinso;
- abesifazane abakhulelwe;
- izingane ezingaphansi kweminyaka emithathu ubudala.
Lapho ukhetha izinhlanzi, qaphela kakhulu. Qiniseka ukunamathela ekudleni kwansuku zonke, okuyi-150-200 g. Uma impilo yakho iba buthaka kakhulu ngemuva kokudla noma yiluphi uhlobo lwe-tuna, sincoma ukuthi ubonane nodokotela ngokushesha.
Ukudla i-tuna yokwehlisa isisindo
I-tuna yokwehlisa isisindo iyadingeka ngempela. Kungani? Okuqukethwe kwekhalori kwezinhlanzi ezintsha ezisemathinini ngejusi yalo kanye ne-steamed kuphansi impela (ama-kilocalories ayi-101, 103 no-123 nge-100 g, ngokulandelana), kepha akupheleli lapho. I-tuna ibhekwa njengomkhiqizo odliwayo futhi ngoba iqukethe amaprotheni amaningi, amanoni amancane kakhulu, nama-carbohydrate kwezinye izingxenye awekho nhlobo.
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Izazi zokudla okunomsoco zifakazele ukuthi ekudleni kwale nhlanzi, ungasusa amakhilogremu angama-3-5 ngaphezulu esikhathini esingaphansi kwesonto. Konke lokhu kungenxa yokuba khona kwenqwaba yezakhi zomkhiqizo. Ngesikhathi sokudla, amakhalori ambalwa angena emzimbeni. Lokhu kwenza imetabolism isebenze ngokushesha, futhi ngenxa yalokho, amandla athathwa emafutheni omzimba. Ngenxa yalokho, ukwehla kwesisindo ngokweqile. Kepha yini edingekayo ukuze uthole okufunayo? Ake sikhulume ngakho konke ngokulandelana.
Imithetho yokudla
Imithetho yokudla kumele ilandelwe nakanjani. Ukudla kwe-tuna kuyindlela ephumelelayo yokwehlisa isisindo ngokushesha. Ngokuyisisekelo, ibalwa izinsuku ezi-3, kepha kunezinye izinketho. Ungakhetha noma iyiphi. Ngendlela, sincoma ukuthi uxhumane nodokotela onokwethenjelwa ukuze akusize wenze imenyu efanelekile futhi uphume ekudleni ngendlela efanele.
Umbuzo wokugcina mhlawumbe ungomunye obaluleke kakhulu. Ngemuva kokuphela kokudla, kufanele uqhubeke nokuqapha indlela odla ngayo, udle kahle, ngaphandle kokudla okunama-kilojoule amaningi anamafutha amaningi. Ngaphandle kwalokho, yonke imiphumela etholakele izokweqiwa futhi isisindo esengeziwe sizotholwa futhi.
Ngakho-ke, yimiphi imithetho esikhuluma ngayo:
- Yidla kahle kakhulu, ngaphandle kokulingwa ukudla okungavunyelwe okubalwe ngezansi. Ukwehlisa isisindo, udinga i-tuna entsha, ebilisiwe, eshisiwe, ebhakwe noma ekheniwe ngejusi yayo. Yithi cha enhlanzini ethosiwe.
- Ungakhohlwa ngomsebenzi womzimba. Zizosiza ukuhlanganisa umphumela, zisuse amafutha amaningi bese zakha imisipha. Naka ezemidlalo okungenani kanye ngosuku okungenani imizuzu engama-30. Gxila ekuzivocavoca umzimba okuhlose ukulahlekelwa ngokuphelele kwamafutha. Ukuzivocavoca umzimba ngenqubo yemithambo yegazi kuyozuzisa kakhulu. Uma ungeke ukwazi ukukwenza nsuku zonke, kwenze zonke izinsuku, wandise isikhathi sokuzivocavoca ukuya ehoreni elilodwa. Ukuhlanganiswa kuphela nokudla okufanelekile kuzozivocavoca umzimba kuzonikeza imiphumela.
- Kufanele kube nokudla okungaphezu kokuthathu (ibhulakufesi, isidlo sasemini, isidlo sakusihlwa). Le nketho ayifanele ukudla. Hambisa ukudla ukuze ukudle ngezingxenyana ezincane, kepha kaningi - izikhathi ezinhlanu kuya kweziyisithupha ngosuku. Qiniseka ukuthi unokudla okulula. Isihluthulelo ukwanelisa indlala yakho ngenkathi uthola ama-calories ambalwa.
- Udinga ukuphuza amanzi amaningi. Ukudla nsuku zonke kuketshezi kungu-1.5-2 amalitha. Lokhu kuzosheshisa ukukhishwa komzimba emzimbeni: ubuthi kanye nobuthi buzoqedwa ngokushesha. Ukugcinwa koketshezi emzimbeni kuzoncipha, ngakho-ke, inkinga nge-edema ne-cellulite izoxazululwa.
Ukulandela le mithetho kuzokusiza ufeze inhloso yakho yokwehlisa isisindo. Zonke zixhunyiwe, ngakho-ke udinga ukunamathela kuzo zonke izincomo ngasikhathi sinye. Kulesi simo kuphela lapho kuzokwazi khona ukwehlisa isisindo.
Ongakudla nongakudli
Sizoqonda ngodaba lokudla okuvumelekile nokwenqatshelwe ngesikhathi sokudla kwe-tuna.
Imifino (utamatisi, ukhukhamba, iklabishi, izaqathe, upelepele) nezithelo (ama-apula, izithelo ezisawolintshi, i-kiwi, ama-plums) ziyingxenye ebalulekile yokudla kwesisindo. Le mikhiqizo izokwenza ukudla kungabi nesidina, kwanelise umuzwa wendlala ngenxa yefayibha yokudla ekwakhekeni kwayo. Ukusetshenziswa kwesinkwa kuvunyelwe, kepha i-rye kuphela (emnyama) noma i-bran. Ama-crisps okusanhlamvu okuphelele ayindlela engcono kakhulu lapha. Izithelo ezomile (ama-prune, ama-apricot omisiwe) nemidumba (ubhontshisi obuluhlaza, uphizi) nakho ngeke kube yisithiyo ekususeni isisindo eseqile.
Ukudla okwenqatshelwe kufaka phakathi okulandelayo: inyama ebomvu, ukudla okusemathinini (ngaphandle kwe-tuna, kunjalo), ufulawa omhlophe, amasoso, imikhiqizo yempuphu namanye amaswidi, ukhukhamba, ukudla okuthosiwe nokunamafutha.
Qiniseka ukuthi ushiya iziphuzo ezine-carbonated (ezinoshukela nezingenashukela), kanye notshwala. Usawoti kanye nekhofi esheshayo noma yemvelo nayo kufanele igwenywe.Sikukwazisa ukuthi uyeke ukudla okusheshayo nokudla okulula hhayi kuphela isikhathi sokudla, kepha kuze kube phakade.
Ukubuyekezwa kwalabo asebenzise indlela yokudla ithuna kuqondile. Imiphumela izoba njalo uma uthatha lolu daba ngokungathi sína futhi ungaphuli imithetho. Kulokhu, kuzokwenzeka hhayi kuphela ukususa isisindo esiningi, kepha futhi nokucebisa umzimba ngezinto eziwusizo, ukuqinisa amasosha omzimba.
I-tuna ngeke ilethe kuphela injabulo yokudla, kepha futhi izoletha izinzuzo ezinkulu zezempilo. Kodwa-ke, ungadli le nhlanzi emnandi futhi uthole kusengaphambili ukuphikisana okukhona ekusetshenzisweni kwayo.
