Tuna - nā pono, nā meaʻino a me nā contraindications no ka hoʻohana

ʻO ka Tuna kahi iʻa kai e hiki ke kuke i nā ʻano like ʻole, a he olakino mau a ʻono hoʻi. Akā ʻaʻole kēia wale nō ke keu pono o ka huahana. Ma waho aʻe o kāna ʻono maikaʻi loa, he nui nā waiwai maikaʻi o ka tuna i kūpono i ke olakino kanaka. ʻO kahi laʻana, paipai ʻia ka tuna no ka papaʻai papaʻai a me nā haʻuki.

Eia nō naʻe, loaʻa i kēia iʻa nā contraindications - ʻaʻole ia e koi ʻia no kekahi mau ʻāpana o nā poʻe e hoʻohana ia. Mai ka ʻatikala e ʻike ai ʻoe he aha ka ʻano a me ka ʻike calorie o ka tuna, he aha nā pōmaikaʻi a hiki paha i ka hōʻeha o kēia iʻa.

ʻO ka waiwai ikehu (ka ʻike calory) o ka tuna

Hoʻohālikelike ka waiwai ikehu o ka tuna i ka iʻa ʻē aʻe. Aia ka helu o nā calorie i kahi huahana i nā kumu ʻelua:

• he hapa aha o ka ia i laweia;
• pehea e hoʻomākaukau ai ka huahana.

Loaʻa ka hoʻopiha, paukū a i ʻole nā ​​ʻumiʻumi mai nā iʻa maka, a ma hope o kēia mau ʻāpana, inā pono, e hoʻokau ʻia i nā ʻano hana like ʻole o ka mālama hoʻomehana ʻana a me ka hoʻomehana ʻole. Nui a hewahewa nā ala e hoʻomākaukau ai i ka tuna. Hiki ke hoʻolapalapa i kēia huahana i loko o ka ipu hao ma ke kapuahi, hoʻomoʻa ʻia i ka umu, i hoʻomoʻa ʻia i loko o ka pā a i hoʻomoʻa ʻia, a i hoʻomohu ʻia. Hoʻomaloʻo, puhi (puhi ʻia a wela ke anuanu), hou, paʻakai, tuna kēnā (i ka aila, i kā lākou wai ponoʻī) e hoʻohana ʻia no ka meaʻai.

© la_vanda - stock.adobe.com

He aha nā mea calorie o nā ʻāpana like ʻole o ke tuna?

No laila, ʻo nā flakes tuna calorie kiʻekiʻe loa, ʻoiai he mea nui ʻole ka ʻokoʻa ma waena o ka hoʻopiha a me ka steak - 19 kcal wale nō. A laila, e noʻonoʻo pehea ka ʻokoʻa o ka ʻike calorie o ka huahana e like me ke ʻano o ka hana ʻana.

Ka liʻiliʻi loa o ke kaluna hou. ʻO ka mea aʻe e hiki mai ana ka iʻa kēkē i loko o kāna wai ponoʻī, ʻoiai ʻo ka tuna kēne i ka ʻaila he nui aku nā calori.

No ka poʻe makemake e lilo i ka kaumaha, pono ka tuna mahu, no ka mea, he 123 kcal wale nō ka mea i loaʻa. E noʻonoʻo i kēia mau hōʻailona ma mua o ka ʻai ʻana i ka iʻa o kekahi a i ʻole ka hana ʻē aʻe, keu hoʻi inā ʻoe e ukali i ka papaʻai pono.

Huina kemikala huahana

Nui ka waiwai o ka tuna o ka tuna i nā pūhui pono he nui. Loaʻa i ka Tuna nā huaora, nā macro- a me nā microelement, nā amino acid, nā waikawa momona a me nā mea hana biologically. Eia kekahi, loaʻa ka huahana i ka wai a me ka lehu. ʻO nā hui āpau, pākahi a me ka hui pū ʻana, he hopena maikaʻi i ke kino o ke kanaka, kahi e hoʻonui ai i ka hopena maikaʻi i ke olakino.

He aha nā mea i hoʻohui ʻia i loko o ka iʻa

ʻO ka amino acid, ka wikamina, ka momona acid acid o ka tuna e māʻona. Nui nā proteins, nā momona a me nā mea hoʻohui ʻē aʻe i loko o ka iʻa, ʻoiai ma 100 g, akā ʻaʻohe mea ʻaihue. Aia nā mea biologically i nā ʻano ʻano tuna (i hoʻolapalapa ʻia, māhu, i kēī ʻia i loko o kā lākou wai ponoʻī, i hoʻomoʻa ʻia), a aia wale nō ka mea ʻokoʻa i kā lākou nui i kahi ipu.

Nā pōmaikaʻi o ke tuna

He aha nā pono olakino o ke tuna? Mahalo i ka wikamina, mineral, amino acid a me ka fatty acid haku o ka tuna, lilo i ke kino i ikaika, hiki ke kū i nā maʻi he nui a me nā mea hoʻonāukiuki kūwaho. Loaʻa ka hopena maikaʻi o nā mea pono i nā ʻōnaehana a me nā ʻokana āpau.

© z10e - stock.adobe.com

I kēia manawa hou aʻe e pili ana i ka hopena o nā kino o ke kino i ke kino.

1. Wikamina A. He antioxidant kūlohelohe ia. ʻO ka hana nui o ka mea e pale ai i nā maʻi a me nā maʻi ʻino. ʻO ka Wikamina A (a i ʻole retinol) hakakā i ka bacteria. He mea pono nō hoʻi ia no ka hihiʻo: mahalo i retinol, haʻalulu, hele aku ka luhi mai nā maka, ʻoi aku ka maopopo o ke kiʻi.
2. B wikamina. He hopena paʻakikī ko lākou i ke kino ma ke ʻano holoʻokoʻa. He mea nui lākou no ka pale, kahe a me nā ʻōnaehana. Hoʻonui kēia mau mea i ka metabolism, pili i ka hana noʻonoʻo, hoʻoikaika i ka lolo, hoʻonui i ka metabolism. ʻO kahi laʻana, pono ka wikamina B12 (cobalamin) no ka hana maʻamau o ka ʻōnaehana hopohopo. Hoʻopiha ka hemahema o kēia mea i nā hopena maikaʻi ʻole - ka maʻi noʻonoʻo, ka hoʻomohala ʻana i nā sclerosis he nui. ʻO ia nā huaora B e hāʻawi i ka ikaika i ko mākou kino, hoʻoikaika a hoʻomaikaʻi i ke kūlana o ke kino a me ka noʻonoʻo.
3. Wikamina D. ʻO Calciferol kahi paʻakikī o nā mea pono e pono ai no ka hana maʻamau o nā ʻōnaehana cardiovascular, immune a endocrine. Mālama ka Wikamina D i ka hana o nā ʻōpū a me nā puʻupaʻa, e kōkua i ke kūlana paʻa o ka ʻōnaehana muscular. ʻO ka maʻi diabetes, atherosclerosis, ʻo nā maʻi ʻaʻai ka kūʻē ʻana o ka calciferol.
4. Wikamina E. Hoʻopili ka mea i ka ʻōnaehana cardiovascular a me nā ʻōnaehana. Mahalo i ka wikamina E, hoʻomaikaʻi ke kāpili koko a hoʻonui nā kīʻaha koko. Hana ʻo Tocopherol i ka ʻili, hoʻoliʻiliʻi a hoʻihoʻi hou iā lākou. ʻĀ, inā e hoʻolālā ana ʻoe e hāpai keiki, ʻo ka wikamina E kahi mea pono.
5. Nā Macronutrients. He mea nui lākou no ka hana piha o ke kino. ʻO kahi laʻana, hoʻomaikaʻi ka potassium i ka hoʻomanaʻo, ka hana o ka lolo, hoʻokūpaʻa i ke koko, a hoʻoikaika i ka puʻuwai puʻuwai. Hoʻopili ka potassium a me ka phosphore i ka hana o nā ʻōpū, nā iwi iwi, a me nā puʻupaʻa. Hoʻopili ʻokoʻa ka phosphor i nā niho, ka hoʻoikaika ʻana iā lākou. Pono ʻia ka puna a me ka sulfur no ka lauoho maikaʻi, nā kui, a me nā iwi. Lawe ʻo Sulfur i nā radical manuahi mai ke kino a hoʻomaikaʻi i nā pae kō kō.
6. Nā Microelement. Loaʻa nā mea hoʻopaʻa moʻolelo no ka nui o chromium, selenium a me cobalt. He aha kā lākou hana? Lawe ʻo Cobalt i ka hematopoiesis, ka hoʻomaikaʻi hou ʻana o ka pūnaewele, ka hoʻopau ʻana i ka kolukino maikaʻi ʻole, lohi i ka ʻelemakule o ka ʻili. Mahalo i ka cobalt, nā protein, nā momona a me nā haʻalaki i synthesize wikiwiki ʻia, a holo pono ka ʻōnaehana endocrine. Uhaʻi ʻo Chromium i ka kolesterol hōʻino, paipai i ka synthesive o kolesterol pono, kahi hopena maikaʻi i ka puʻuwai a me nā kīʻaha koko. ʻO Chromium kahi kumumanaʻo e mālama i ka pono o DNA, ʻo ia hoʻi, he hopena maikaʻi ia i ka hoʻoilina. ʻO ka sclerosis maha, ka hahau, ka momona, gastritis - no kēia mau maʻi āpau, kauoha ʻia ka chromium. ʻO nā mea ʻino o ka hepatitis, herpes a me ka tuberculosis e pale ʻia e selenium. Hoʻoiho hoʻi ia i ka hoʻomaka ʻana o ka menopause i nā wahine.
7. ʻAkika amino. Kōkua lākou i nā huaora a me nā minelala e komo maikaʻi a hoʻokō i kā lākou hoʻoikaika ʻana, antiviral, restorative a me nā hana ʻē aʻe. Pono nā amino acid i nā iwi, nā kui, ka lauoho, nā ligament, nā uaua, nā mākala. Mahalo i kēia mau mea, lawe ʻia nā metala kaumaha a me nā radionuclides mai ke kino.
8. ʻAkika momona. Pono lākou i prophylactic agents e kūʻē i ka maʻi ʻaʻai o ka ʻōpū, nā ʻōpū, ka waha, ka umauma, nā ovaries, a me ka maʻi Alzheimer, dementia senile. Kūpono nā momona momona no ka lolo a me ka puʻuwai. Hoʻonui kēia mau mea i ka naʻau, hoʻoliʻiliʻi i ka luhi, a paipai i ka hana ʻana o ka serotonin.

Ma kahi kaʻawale, pono e ʻōlelo e pili ana i nā pono o ke tuna no nā kāne a me nā wahine. Waiwai kēia iʻa i nā meaola e hoʻoulu ai i ka ikaika kāne a paipai i ke kūkulu ʻana i nā mākala.

ʻAʻole emi ka pono o ke kūpuna no nā wahine. Aia nā iʻa i ka nui o nā mea i loaʻa i ka anti-ʻelemakule a me nā anti-stress.

No laila, he hopena maikaʻi nā mea i loko o ka tuna i ka hopohopo, kahe, ka digestive, ka maʻi maʻi, a me nā ʻōnaehana pale. Pono nā pūhui i loko o ka iʻa no nā niho olakino, lauoho, kui, ʻili (e hoʻolohi ana i ko lākou ʻelemakule, hoʻōla hou ʻana mai nā ʻeha). Aia ka hoʻomaʻemaʻe o nā toxins, normalized nā hana metabolic.

ʻO ia, ʻo kaʻiʻo (fillet, steak) o ke tuna, ke ake, nā caviar nā huahana i ʻōlelo ʻia no ka ʻai pono. Hou (maka), kēpau i loko o nā kini (ʻoi aku ka maikaʻi i kāna wai ponoʻī, akā hiki i ka aila), ʻo ka iʻa i hoʻolapalapa ʻia, a me nā iʻa mahu ke lawe mai i nā pono olakino maikaʻi me ka nānā ʻole i ke ʻano o ka tuna (mackerel, tail-tail, blue, striped, mackerel, maʻamau a me nā mea ʻē aʻe).

Ka hōʻino a me nā contraindications no ka hoʻohana

I mea e hōʻeha ʻole ai ka ʻai ʻana i ke kolo i kou olakino, pono ʻoe e ʻai i ka papaʻai kaulike a mai ʻai nui paha. No ka nui o nā wikamina, nā minelala, a me nā mea pono biologically e hoʻopili ʻia i loko o ka iʻa, ʻaʻole ia he pōmaikaʻi inā ʻoi aku ka nui o nā kūlana ʻai. Eia hou, he mea nui e noʻonoʻo i, e like me nā huahana ʻē aʻe, he contraindications kā ka tuna no ka hoʻohana.

ʻO kahi mea nui e pili ana i ka tuna! I ka papa o ke ola, hōʻiliʻili kēia iʻa i nā metala kaumaha i loko o ke kino. No laila, ʻo ka nui o ka tuna, ʻo ka nui o kēia mau mea ʻino i loko. ʻO Mercury ka mea weliweli loa no nā kānaka. ʻO kānaʻai ʻana e alakaʻi ai i ka nāwaliwali wale nō o ka pale ʻana i ka laulā, akā i kekahi o nā pilikia ʻē aʻe.

ʻO ke kumu, aia nā hana hewa ʻole i ka ʻōnaehana hopohopo (ka hiamoe, ʻeha poʻo, neurasthenia, hoʻohaʻahaʻa hoʻomanaʻo), akā ʻeha pū nā ʻāpana o ka gastrointestinal tract (e hōʻike ʻia i ka nausea, kaumaha). ʻO ia, kūpono loa nā iʻa ʻōpio no ka ʻai ʻana. Paipai mākou iā ʻoe e hōʻole e lawe i ka tuna makahiki nui i mea e pale ai i nā pilikia olakino.

I nā hihia ʻē aʻe, ʻaʻole e pōʻino ke tuna. Akā aia kekahi mau pūʻulu kānaka no ka mea i cont conticated kēia iʻa no ka ʻai ʻana. Hoʻokipa ʻia ka hoʻokipa ʻana i ka meaʻai kēpau, nā mea hou, kālua ʻia, nā tuna i hoʻolapalapa ʻia (hoʻopiha, ʻāpala):

• nā mea maʻi ʻaʻai;
• ka poʻe me ke kīnā ʻole o ka hakuʻala;
• nā wahine hāpai;
• keiki ma lalo o ʻekolu mau makahiki.

Ke koho ʻana i ka iʻa, e akahele loa. E mālama pono i ka lawe ʻana i kēlā me kēia lā, ʻo ia ka 150-200 g. Inā hōʻino nui kou olakino ma hope o ka ʻai ʻana i kekahi ʻano tuna, hōʻike mākou iā ʻoe e nīnau koke i ke kauka.

ʻO ka ʻai ʻana i ke tuna no ka pohō kaumaha

Tuna no ka pohō kaumaha pono maoli. No ke aha mai? ʻO ka nui o ka calorie o ka iʻa hou i kēnā i loko o kāna wai ponoʻī a mahu ʻia he haʻahaʻa (101, 103 a me 123 kilocalories no 100 g), akā ʻaʻole ia wale nō. Manaʻo ʻia ʻo Tuna kahi huahana papaʻai pū kekahi no ka mea he nui nā protein i loko ona, ʻoi aku ka liʻiliʻi o ka momona, a me nā carbohydrates i kekahi mau ʻāpana i ka ʻole.

© nata_vkusidey - stock.adobe.com

Ua hōʻoia nā mea ʻai meaʻai ma ka papaʻai o kēia iʻa, hiki iā ʻoe ke hemo he 3-5 paona keu ma lalo o hoʻokahi pule. Loaʻa kēia mau mea āpau i ka loaʻa o kahi nui o nā meaola i ka huahana. I ka wā o ka papaʻai, ʻoi aku ka liʻiliʻi o nā calorie e komo i ke kino. Hana wikiwiki kēia i ka metabolism, a ma muli o ka hopena, lawe ʻia ka ikehu mai ka momona o ke kino. A ʻo kahi hopena, ʻoi aku ke kaumaha o ke kaupaona. Akā he aha ka mea e loaʻa ai kāu mea e makemake ai? E kamaʻilio e pili ana i nā mea āpau i ke kauoha.

Nā kānāwai papaʻai

Pono e mālama i nā rula papaʻai me ka ʻole. ʻO ka papaʻai tuna kahi hana kūpono no ka pohō wikiwiki. ʻO ke kumu, helu ʻia ia no 3 mau lā, akā aia kekahi mau koho ʻē aʻe. Hiki iā ʻoe ke koho i kekahi. Ma ke ala, paipai mākou iā ʻoe e launa aku i kahi loea hilinaʻi e kōkua iā ʻoe e hana i ka papa kuhikuhi kūpono a puka pololei mai ka papaʻai.

ʻO ka nīnau hope loa paha kekahi o nā mea nui loa. Ma hope o ka pau ʻana o ka papaʻai, pono ʻoe e hoʻomau i ka nānā ʻana i kāu papaʻai, ʻai pono, me ka hoʻokaʻawale ʻana i nā meaʻai calorie kiʻekiʻe me nā momona he nui. Inā ʻole, e kāʻei ʻia nā hopena a pau a loaʻa hou ka nui o ke kaupaona.

No laila, he aha nā lula e kamaʻilio nei mākou:

1. ʻAi maikaʻi ʻole, me ka hoʻowalewale ʻole ʻia e nā meaʻai pāpā ʻia ma lalo. No ka hōʻemi kino, pono ʻoe i kahi tuna hou, i hoʻolapalapa ʻia, i kohu ʻia, i hoʻomoʻa ʻia, a i iʻa ʻia i loko o kāna wai ponoʻī. ʻ Saylelo ʻaʻole i ka iʻa palai.
2. Mai poina e pili ana i ka hoʻoikaika kino. E kōkua lākou e hoʻohui i ka hopena, e kāpae i ka momona a kūkulu i ka nui o nā mākala. E nānā i nā haʻuki ma ka liʻiliʻi i hoʻokahi manawa i ka lā no ka liʻiliʻi he 30 mau minuke. Kālele ʻana i ka hoʻoikaika kino ʻana i ka lilo ʻana o ka momona holoʻokoʻa. He mea maikaʻi loa ka hoʻoikaika kino ʻana no ka ʻōnaehana cardiovascular. Inā ʻaʻole hiki iā ʻoe ke hana i kēlā me kēia lā, hana i kēlā me kēia lā ʻē aʻe, e hoʻonui ana i ka lōʻihi o ka hoʻoikaika ʻana i 1 hola. Wale i ka huikau ʻana me ka hānai pono e hoʻoikaika i nā hopena.
3. E ʻoi aku paha ma mua o ʻekolu mau meaʻai (ʻaina kakahiaka, ʻaina awakea, ʻaina awakea). ʻAʻole kūpono kēia koho no ka papaʻai. E hoʻomāhele i nā meaʻai i hiki iā ʻoe ke ʻai i nā ʻāpana liʻiliʻi, akā ʻoi aku ka nui - ʻelima aʻeono mau manawa i ka lā. E mālama pono i nā meaʻai māmā. ʻO ke kuhi ka mea e māʻona ai i kou pōloli, akā e loaʻa ka liʻiliʻi o nā calories.
4. Pono ʻoe e inu i ka wai he nui. ʻO ka lawe ʻana o ka wai i kēlā me kēia lā he 1.5-2 liters. E hoʻonui kēia i ka detoxification o ke kino: e hoʻopau koke ʻia nā mea make a me nā mea make. E emi ka paʻa ʻana o ka wai i ke kino, no laila, e hoʻonā ʻia ka pilikia me ka edema a me ka cellulite.

Ma muli o kēia mau lula e kōkua iā ʻoe e hoʻokō i kāu pahuhopu o ka lilo ʻana o ka paona. Pili pili lākou āpau, no laila pono ʻoe e pili i nā ʻōlelo aʻoaʻo āpau i ka manawa like. ʻO kēia wale nō e hiki ke lilo i ka kaumaha.

ʻO ka mea hiki a hiki ʻole iā ʻoe ke ʻai

E maopopo iā mākou ka pilikia o nā meaʻai i ʻae ʻia a pāpā ʻia i ka wā o ka papa tuna.

ʻO nā mea kanu (nā ʻōmato, nā kukama, kāpī, nā kāloti, nā pepa bele) a me nā huaʻai (nā ʻāpala, nā hua citrus, kiwi, nā plum) kahi ʻāpana hoʻohui o kaʻai kaupaona e lilo ana. ʻO kēia mau huahana e hoʻoliʻiliʻi i ka meaʻai, e māʻona i ka manaʻo o ka pōloli ma muli o ka fiber dietary i kā lākou haku mele. ʻAe ʻia ka hoʻohana ʻana i ka berena, akā ʻo ka rai (ʻeleʻele) a i ʻole ka ʻāʻī. ʻO nā crisps palaoa holoʻokoʻa ke koho maikaʻi loa ma aneʻi. ʻO nā hua maloʻo (prunes, apricots maloʻo) a me nā legume (nā pīni ʻōmaʻomaʻo, ka pī) ʻaʻole ia he mea keakea i ka hemo ʻana i ka nui o ke kaupaona.

Pākuʻi ʻia nā meaʻai i pāpā ʻia i kēia mau mea: ka ʻiʻo ʻulaʻula, nā meaʻai kē kēa

E hāʻawi pono i nā inu carbonated (ʻono a unsweetened), a me ka waiʻona. Pono e hōʻalo i ka paʻakai a me ka kope koke a kūlohelohe paha.Paipai mākou iā ʻoe e haʻalele i ka meaʻai wikiwiki a me nā meaʻai maʻalahi ʻaʻole wale no ka lōʻihi o ka papaʻai, akā mau loa.

He maikaʻi nā loiloi o ka poʻe i hele i ka papa ʻaina tuna. Pēlā nō nā hopena inā e lawe ʻoe i ka hihia me ka ʻole a haki ʻole i nā lula. I kēia hihia, ʻaʻole hiki ke hemo wale i ka nui o ke kaupaona, akā e hoʻonui ai hoʻi i ke kino me nā mea pono, e hoʻoikaika ana i ka ʻōnaehana pale.

ʻAʻole e lawe wale ʻo Tuna i ka leʻaleʻa gastronomic, akā lawe pū kekahi i nā pono olakino nui. Eia nō naʻe, mai ʻai nui i kēia iʻa ʻono a ʻike i mua i nā contraindications e kū nei i kāna hoʻohana.

E nānā i ka wikiō: The Best Spicy Tuna Sandwich. Recipe (Nowemapa 2024).