Ungayidla I-Tuna eluhlaza? Izinzuzo Nezingozi

-Delile

• Izinhlobo nokunomsoco we-tuna
• Kungaba nama-parasites
• Kungaba phezulu kwi-mercury
• Ngubani ongafanele adle i-tuna eluhlaza?
• Ungayidla kanjani ngokuphepha i-tuna eluhlaza
• Okubalulekile

I-tuna ivame ukukhonzwa ingaphekiwe noma kungaphekiwe nakancane ezindaweni zokudlela nasemabhawa e-sushi.

Le nhlanzi inomsoco kakhulu futhi ingahlinzeka ngezinzuzo eziningi zezempilo, kepha ungazibuza ukuthi ngabe ukuyidla iluhlaza kuphephile.

Lo mbhalo ubuyekeza ubungozi obungaba khona bokudla i-tuna eluhlaza, nokuthi ungakujabulela kanjani ngokuphepha.

Izinhlobo nokunomsoco we-tuna

I-tuna iyinhlanzi yasemanzini anosawoti esetshenziswa ezindaweni zokupheka emhlabeni wonke.

Kunezinhlobo ezahlukahlukene, kufaka phakathi i-skipjack, i-albacore, i-yellowfin, i-bluefin, ne-bigeye. Ziba ngosayizi, umbala, nokunambitha ().

I-tuna yiprotheni enomsoco kakhulu, emincane. Eqinisweni, ama-ounces ama-2 (amagremu angama-56) we-albacore tuna aqukethe ():

• Amakholori: 70
• AmaCarbs: 0 amagremu
• Amaprotheni: 13 amagremu
• Amafutha: 2 amagremu

Iningi lamafutha ase-tuna avela ku-omega-3 fatty acids, abalulekile enhliziyweni nasengqondweni yakho futhi angasiza ekulweni nokuvuvukala ().

I-tuna nayo iqukethe amavithamini wensimbi, i-potassium ne-B. Futhi, ingumthombo omuhle kakhulu we-selenium, i-trace mineral esebenza njenge-antioxidant futhi enganciphisa ubungozi besifo senhliziyo nezinye izimo ezingamahlalakhona (,).

I-tuna ekheniwe iphekwa ngesikhathi sokulungiswa, kuyilapho i-tuna entsha ivame ukukhonzwa ingavamile noma ingahlaza.

I-tuna emuncu iyisithako esivamile ku-sushi nakuma-sashimi, okuyizitsha zaseJapan ezenziwe ngenhlanganisela yelayisi, inhlanzi eluhlaza, imifino, nezimila zasolwandle.

I-tuna yiprotheni emuncu equkethe i-omega-3 fatty acids kanye namavithamini namaminerali amaningana. Kaningi kuphakwa kungaphekiwe noma kungaphekiwe kangako kodwa futhi kuyatholakala okusemathinini.

Kungaba nama-parasites

Noma i-tuna inomsoco kakhulu, ukuyidla iluhlaza kungadala izingozi ezithile.

Lokhu kungenxa yokuthi inhlanzi eluhlaza ingaqukatha ama-parasites, njenge I-Opisthorchiidae futhi Anisakadie, lokho kungadala izifo kubantu (6,).

Ngokuya ngohlobo, izimuncagazi ezinhlanzini eziluhlaza zingaholela ezifweni ezitholakala ekudleni, ezimakwe yizifo zamathumbu ezibangela isifo sohudo, ukuhlanza, umkhuhlane, nezimpawu ezihlobene nakho ().

Olunye ucwaningo luthole ukuthi ama-64% amasampula we-Pacific bluefin tuna encane evela emanzini aseJapan atheleleke Kudoa hexapunctata, amagciwane aholela kuhudo kubantu ().

Olunye ucwaningo luthole imiphumela efanayo futhi lwabonisa ukuthi amasampula akho kokubili i-bluefin ne-yellowfin tuna avela oLwandlekazi iPacific aqukethe ezinye izimuncagazi ezivela ku Kudoa umndeni owaziwa ngokudala ushevu wokudla ().

Ekugcineni, ucwaningo olwenziwe ku-tuna oluvela emanzini asogwini lwase-Iran luthole ukuthi amasampula angama-89% atheleleke ngama-parasites anganamathela esiswini nasemathunjini omuntu, okwenza i-anisakiasis - isifo esivezwe yizitulo ezinegazi, ukuhlanza nobuhlungu besisu ( ,).

Ingozi yokutheleleka ngama-parasitic kusuka ku-tuna kungenzeka incike lapho izinhlanzi zibanjwa khona. Ngaphezu kwalokho, ukuphatha nokulungiselela kunganquma ukuthi izidumbu ziyadlula yini.

Iningi lama-parasites angabulawa ngokupheka noma ngeqhwa ().

Ngakho-ke, ukutheleleka kwezifo ezivela ku-tuna eluhlaza kungavinjelwa ngokuphathwa kahle.

I-tuna eluhlaza ingaqukatha ama-parasites angadala ukugula okubangelwa ukudla kubantu, kepha lokhu kungaqedwa ngokupheka noma ngeqhwa.

Kungaba phezulu kwi-mercury

Ezinye izinhlobo ze-tuna zingaba ne-mercury ephezulu, okuyinsimbi esindayo evunguza emanzini olwandle ngenxa yokungcola. Inqwabelana ku-tuna ngokuhamba kwesikhathi, njengoba inhlanzi iphakeme kakhulu ochungechungeni lokudla, idla izinhlanzi ezincane ezinamanani ahlukahlukene e-mercury ().

Ngenxa yalokhu, izinhlobo ezinkulu ze-tuna, njenge-albacore, i-yellowfin, i-bluefin, ne-bigeye, zivame ukuba ne-mercury ().

Iningi le-tuna elinikwa luhlaza njengama-steaks noma i-sushi ne-sashimi livela kulezi zinhlobo.

Eqinisweni, ucwaningo olulodwa oluhlolisise amasampula ayi-100 e-tuna sushi asenyakatho-mpumalanga ye-United States lathola ukuthi okuqukethwe okumaphakathi kwe-mercury kweqe umkhawulo wosuku onconyelwe we-mercury e-United States naseJapan (16).

Ukudla kakhulu i-tuna eluhlaza kungadala amazinga aphezulu e-mercury emzimbeni wakho, angadala izingqinamba ezinkulu zezempilo, kufaka phakathi ukulimala kwengqondo nobuchopho (16,,).

Ezinye izinhlobo ze-tuna eluhlaza, ikakhulukazi i-bigeye ne-bluefin, ingaba phezulu kakhulu kwi-mercury. Ukusebenzisa i-mercury eningi kakhulu kungalimaza ubuchopho nenhliziyo yakho futhi kuholele ezindabeni ezinkulu zempilo.

Ngubani ongafanele adle i-tuna eluhlaza?

Abesifazane abakhulelwe nabancelisayo, izingane, abantu abadala asebekhulile, kanye nabantu abanamasosha omzimba abucayi, njengalabo abelashwa umdlavuza, akufanele badle i-tuna eluhlaza.

Laba bantu basengozini eyengeziwe yezifo ezitholakala ekudleni uma bevezwa ngama-parasites avela ku-tuna eluhlaza noma engaphekiwe.

Ngaphezu kwalokho, abesifazane nezingane abakhulelwe nabancelisayo basengozini enkulu emiphumeleni ye-mercury ngakho-ke kufanele bakhawulele noma bagweme zombili i-tuna eluhlaza nephekiwe ().

Kodwa-ke, bonke abantu abadala kufanele baqaphele ukusetshenziswa kwe-tuna, njengoba izinhlobo eziningi zidlula umkhawulo wansuku zonke wokusetshenziswa kwe-mercury okuphakanyiswe ngabaphathi bezempilo e-United States nakwamanye amazwe ().

Kokubili i-tuna eluhlaza nephekiwe kufanele idliwe ngokulinganisela.

Noma kunjalo, abantu abadala kufanele badle ama-ounces ama-3-5 (85-140 amagremu) wezinhlanzi ama-2-3 izikhathi ngesonto ukuthola ama-omega-3 fatty acids anele. Ukuze uhlangabezane nalesi siphakamiso, gxila kuzinhlanzi ezingaphansi kwe-mercury, njenge-salmon, i-cod, noma inkalankala, futhi ulinganisele i-tuna ekwelashweni ngezikhathi ezithile ().

Abesifazane abakhulelwe nabancelisayo, izingane, abantu abadala asebekhulile, kanye nabantu abanamasosha omzimba abekeke engcupheni bangathinteka kakhulu ezifweni ezibangelwa amagciwane kanye ne-mercury futhi kufanele bagweme i-tuna eluhlaza.

Ungayidla kanjani ngokuphepha i-tuna eluhlaza

Ukupheka i-tuna kuyindlela engcono kakhulu yokuqeda ama-parasites futhi wehlise ubungozi bokugula okubangelwa ukudla. Noma kunjalo, kungenzeka ukuyidla ngokuphepha i-tuna eluhlaza.

Ukuphathwa Kwezokudla Nezidakamizwa (i-FDA) kuncoma ukuqandisa i-tuna eluhlaza kwenye yalezi zindlela ezilandelayo ukuqeda ama-parasites ():

• ukubanda ngo -4 ℉ (-20 ℃) ​​noma ngezansi izinsuku eziyi-7
• ukubanda ngo -31 ° F (-35 ° C) noma ngaphansi kuze kube okuqinile nokugcina ku -31 ° F (-35 ° C) noma ngezansi amahora ayi-15
• ukubanda ngo -31 ° F (-35 ° C) noma ngaphansi kuze kube okuqinile nokugcina ku -4 ° F (-20 ° C) noma ngezansi amahora angama-24

I-tuna eluhlaza eluhlaza efriziwe kufanele ichithwe esiqandisini ngaphambi kokuyisebenzisa.

Ukulandela le ndlela kungenzeka kubulale iningi lama-parasites, kepha ingozi encane ihlala ukuthi akuzona zonke izinambuzane ezisuswe.

Izindawo zokudlela eziningi ezinikezela nge-sushi noma ezinye izinhlobo ze-tuna eluhlaza zilandela izincomo ze-FDA ngokuqandisa.

Uma ukhathazekile ngokuthi i-tuna yakho eluhlaza yalungiswa kanjani, cela eminye imininingwane futhi uqiniseke ukuthi udla kuphela i-tuna eluhlaza kusuka ezindaweni zokudlela ezaziwayo.

Uma uhlela ukwenza isidlo esiphundu se-tuna ekhaya, funa umthengisi wezinhlanzi owaziwayo onolwazi ngemvelaphi yenhlanzi yakhe nokuthi isingathwa kanjani.

I-tuna eluhlaza ingaphephile ukudliwa uma ngabe iqandisiwe ukubulala izimuncagazi ngokuya ngemikhombandlela ye-FDA.

Okubalulekile

I-tuna eluhlaza ingavikelekile lapho iphathwa kahle futhi iqandisiwe ukuqeda izimuncagazi.

I-tuna inomsoco kakhulu, kodwa ngenxa yamazinga aphezulu e-mercury ezinhlotsheni ezithile, kungcono ukudla i-tuna eluhlaza ngokulinganisela.

Abesifazane abakhulelwe nabancelisayo, izingane, abantu abadala asebekhulile, kanye nalabo abanamasosha omzimba abucayi kufanele bagweme i-tuna eluhlaza.