Melemo e mengata haholo kapa e ncha kapa e kene joang
Esita le haeba u sa je litlhapi tse ngata, tuna ke mohloli o motle le o theko e tlaase oa omega-3 mafura ao u lokelang ho o hlokomoloha. Ena ke mofuta oa mafura a polyunsaturated a ka fumanoang feela litlhapi, linate le peo.
Li-omega-3 fatty acids li na le litlhapi tse ngata tse nang le litlhapi tse kang tuna, mackerel, sardine le herring.
Melemo ea Tone ea Canned
Tlhahiso ea phepo e nepahetseng ea tuna e entsoeng ka makotikoting e itlhalosa.
Ha e tšetsoe ka metsing, li-tuna tse 6,5 tse ka nang le li-tuna li na le:
- Lik'hilojule tse 144
- Ligrama tse peli tsa mafura
- Ha ho mafura a mangata
- Ha ho lik'habohaedreite
- Ha ho na tsoekere
- 32 dikgerama tsa protheine
- 412 dikgerama tsa letsoai (karolo ea 18 lekholong ea kgothaletso ea letsatsi le letsatsi)
- Karolo ea 15 lekholong ea boleng ba tšepe bo khothalletsoang letsatsi le letsatsi
Bakeng sa lijo tse nang le letsoai le tlaase, ho na le liphetolelo tse fanang ka karolo ea 25 lekholong ea sodium e nyenyane.
Ho Bapisa Tau e Ncha le ea Kanned
Le hoja batho ba bangata ba tla nka hore ho na le molemo ho feta oa makotiki, ha ho joalo kamehla tabeng ea tlhapi ea mafura.
Tsela ena ea tuna e hloekileng ea tuna e sebelisoang ke medium0size ke ea mofuta o tšoanang oa tuna e entsoeng ka har'a makoti:
- Karolo e tharo ea ounce ea tuna e hloekileng e phehiloeng ntle le oli e fana ka lik'hilojule tse 195, ligrama tse 42 tsa protheine, gram e le 'ngoe ea lik'habohaedreite, ligrama tse peli tsa mafura le ligrama tse 525 tsa sodium.
- Karolo e tharo ea ounce ea tuna e hloekileng e phehiloeng ka oli e fana ka lik'hilojule tse 236, 42 dikgerama tsa protheine, gram e le 'ngoe ea lik'habohaedreite, ligrama tse supileng tsa mafura, le limilimithara tse 525 tsa sodium.
- Ho na le li-ounce tse tharo tse entsoeng ka tuna e entsoeng ka makotikoting e nang le lik'hilojule tse 73, ligrama tse 17 tsa protheine, ligrama tse 17 tsa lik'habohaedreite, gram e le 'ngoe ea mafura le ligrama tse 210 tsa sodium.
- Ho na le li-ounce tse tharo tse entsoeng ka tuna e entsoeng ka makotiki e nang le oli e fanang ka lik'hilojule tse 169, ligrama tse 25 tsa protheine, zerogram tsa lik'habohaedreite, ligrama tse supileng tsa mafura, gram e le 'ngoe ea mafura a phethehileng, le limiligrama tse 354 tsa sodium.
Melemo ea Bophelo ea Tona
Omega-3 fatty acids e fumanehang ho tuna e tsejoa ho holisa bophelo bo botle ba pelo. Ho ea ka American Heart Association (AHA), mafura ana a bohlokoa a ka thusa ho fokotsa triglycerides maling, a fokotsa kotsi ea arrhythmia (liketso tse sa tloaelehang tsa pelo), 'me a liehe ho hlahisa letlapa la methapo. Ka lebaka la sena, AHA e khothalletsa hore u je bonyane litlhapi tse peli tsa tlhapi ka beke.
Ha ho boleloa hore lenane la omega-3 mafura a acone ka li-ounce tse tharo le sebeletsa e ka fapana haholo ka mofuta oa litlhapi tse jeoang. Tse ling tsa mefuta e meng ea tuna, e mecha le e nang le makotikoti:
- Litlhapi tse ncha tsa bluefin li fana ka limiligrama tse 1 000 ho isa ho tse 1 500.
- Canned e tšoeu albacore tuna e fana ka limiligrama tse 500 ho ea ho 1 000.
- Tan tuna e nang le kankere e fana ka limiligrama tse 200 ho isa ho tse 500.
- Fresh skipjack tuna e fana ka limiligrama tse 200 ho isa ho tse 500.
- Fresh yellowfin tuna e fana ka limiligrama tse 200 kapa tlase.
Litlhapi tse nang le bophelo bo botle
E 'ngoe ea litsela tse ratoang ka ho fetisisa bakeng sa ho lokisetsa tuna e entsoeng ka makotikoting ke ho etsa salate ea tuna . Le hoja li monate, lijo tse ngata li fumanehang li senya melemo e mengata ea phepo ea litlhapi.
Ka mohlala, senoelo se le seng sa salate ea tuna e nang le mayonnaise e na le lik'hilojule tse 404, ligrama tse 22 tsa protheine, ligrama tse tšeletseng tsa lik'habohaedreite, ligrama tse hlano tsa tsoekere, ligrama tse 33 tsa mafura, ligrama tse tharo tsa mafura a mangata, le ligrama tse 892 tsa sodium.
Haeba u kenya salate ea tuna ho pakeng tsa likotoana tse peli tsa bohobe, u ka eketsa lik'halori tse ling tse 150, ligrama tse 26 tsa lik'habohaedreite le li-milligram tse 230 tsa sodium.
Sena ha se bolele hore o lokela ho qoba salate ea tuna. Taba ea hore u ja limiligrama tse 29 tsa omega-3 EPA (mafura a mafura a thibelang ho ruruha ha cellular) le li-milligram tse 212 tsa Omega-3 DHA (e leng ho khothalletsang bophelo bo botle le boko) ho iketsetsa metsoako e meng.
Ho fokotsa mafura a salate ea hau ea tuna, mo nkela sebaka sa mayonnaise ka mafura a fokotsehileng kapa, ka tsela e 'ngoe, kopanya mefuta e 30 lekholong ea mayonnaise le karolo ea 70 lekholong ea yogurt bakeng sa tatso e ncha, e nyenyane.
Mekhoa e meng e phetseng hantle ea ho Lokisetsa Tuna
Ho na le mekhoa e mengata ea ho kenyelletsa tuna ka ho ja lijo tse phetseng hantle. U ka kopanya eona le tomate, meroho ea salate, linaoa tse tala tse phehiloeng le litapole tse halikiloeng tse phehiloeng bakeng sa salate ea khale Niçoise. U ka kenya letsoho ka har'a pitsa ea lijo-thollo bakeng sa lijo tse monate tsa tuna. U ka ba ua etsa salate e monate ea pasta ka tomate, celery, linaoa tsa liphio tsa kankere le lihloaare tse ntšo.
Haeba u ikutloa u iketsetsa lintho ka ho khetheha, mona ke litlhapi tse monate le tse phetseng hantle tseo u ka li lekang lapeng:
- Li-Salad Tuna Salad Avocado Boats
- Thoto ea Tuna ea Collard Bophahamo
- Tina ea Italy le linaoa
- Matšoao a Tuna a Portable
> Mohloli:
> American Heart Association. "Litlhapi le Omega-3 Li-Acids Acids." Washington, DC; e ntlafalitsoeng ka la 16 October, 2016.