Sab saum toj 5 cov txiaj ntsig kev noj qab haus huv ntawm cov kaus poom tuna

Tuna yog dab tsi?

Tuna yog cov ntses dej qab ntsev ntsig txogmackerel. Muaj nyob ib ncig ntawm yim hom kev lag luam sib txawv uas muaj qhov loj me los ntawm me me skipjack tuna mus rau lub bluefin loj, thiab nws yog ib qho ntawm cov ntses noj ntau tshaj plaws hauv ntiaj teb.

Tuna tuaj yeem noj tshiab - nyoos lossis siav - thiab cov kaus poom (uas yog ib txwm ua ua ntej). Cov kaus poom tuna hauv UK tau ntim rau hauv brine, dej caij nplooj ntoos hlav lossis paj noob hlis lossis txiv roj roj.

Cov txiaj ntsig kev noj haus ntawm cov kaus poom piv rau cov tuna tshiab

Los ntawm qhov pom ntawm macronutrient, tsis muaj qhov sib txawv ntawm cov protein lossis rog thaum piv cov kaus poom tuna hauv brine rau tshiab. Cov tuna tshiab yog ib txwm muaj protein ntau dua thiab muaj ob peb calorie ntau ntau.

Ib 100 g ntawm cov kaus poom tuna (hauv brine) muab:

• 109 kcal / 460 kJ
• 24.9 g protein
• 1.0g rog
• 69mcg selenium
• 0.733g ntsev

Ib 100 g ntawm tuna tshiab (siav) muab:

• 136 kcal / 579 kJ
• 32.3 g protein
• 0.8g rog
• 92mcg selenium
• 0.158g ntsev

Thaum koj yuav tuna cov kaus poom hauv cov roj, koj tuaj yeem cia siab tias cov roj cov ntsiab lus nce mus txog 6.4g ib 100g thiab cov calories kom nyob ib ncig ntawm 159 calories ib 100g. Thaum muas tuna, nrhiav tusMarine Stewardship Council Fisheries Standard(MSC) daim ntawv lo, yog li koj paub tias cov ntses koj tab tom yuav yog ntawv pov thawj ruaj khov.

Sab saum toj 5 cov txiaj ntsig kev noj qab haus huv ntawm cov kaus poom tuna

1. Qhov chaw ntawm cov protein zoo

Ntses yog qhov chaw ntawm amuaj protein ntau,thiab cov kaus poom tuna tshwj xeeb muaj cov khoom noj muaj protein ntau thiab ua rau cov khoom noj muaj txiaj ntsig zoo.

2. Pab tau qhov chaw ntawm cov amino acid taurine

Raws li yog ib qhov chaw ntawm cov protein, nqaij nruab deg, nrog rauntses zoo li tuna, yog ib qho tseem ceeb ntawm cov amino acid taurine. Cov kev tshawb fawb qhia tias cov amino acid no yuav pab tau rau kev tiv thaivmob plawv.

3. Pab tau cov vitamins thiab minerals

Ob qho tib si tshiab thiab cov kaus poom tuna yog qhov muaj txiaj ntsig ntawm cov vitamins B, tshwj xeeb tshaj yog niacin (B3), uas txhawb nqapaj hlwb thiab daim tawv nqaij. Tuna kuj muaj calcium, uas txhawb nqacov pob txha noj qab nyob zoo thiab cov leeg nqaij; magnesium,xav tau lub zog; thiab vitamin D, uas txhawb covtiv thaiv kab mob, pob txha muaj zog thiab lub hlwb ua haujlwm. Cov tuna tshiab (ib 100g) muaj ob npaug ntawm cov vitamin D piv rau cov kaus poom tuna.

4. Cov rog tsawg

Tuna muaj roj tsawg, tsuas yog 1g ntawm cov rog hauv 100g qhov noj tau - qhov no kuj yog cov ntaub ntawv rau tuna kaus poom hauv dej caij nplooj ntoos hlav lossis brine.

Txawm hais tias ib zaug suav tias yog oily ntau hom ntses, hom suavmuaj txiaj ntsig zoo rau lub plawv, UK cov lus qhia tseem ceeb ntawm cov ntses oily hloov hauv 2018, nrog tuna tsis suav tias yog qhov zoo. Qhov no yog vimcov ntaub ntawv tam sim noqhia tau hais tias theem ntawm cov saw ntev omega-3 polyunsaturated fatty acids nyob rau hauv cov tuna tshiab muaj ntau dua piv rau cov uas pom nyob rau hauv cov ntses dawb.

5. Tej zaum yuav pab tswj qhov hnyav

Tuna, nrog rau cov kaus poom tuna nyob rau hauv lub caij nplooj ntoos hlav dej los yog brine, muaj roj tsawg thiab calories, tab sis muaj protein ntau, ua rau nws muaj txiaj ntsig suav nrog hauvpoob phaus noj.