Umhlahlandlela wezinhlanzi ze-tuna ze-sushi | I-Maguro (マグロ, 鮪, tuna ngesi-Japanese)

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kubuyekezwe Agasti 25, 2022

The tuna inhlanzi (igama lesayensi: I-Thunnini, iqoqo elincane lomndeni wakwa-Scombridae) ingenye yezilwane ezidla olwandle eziphezulu ezidla amasardine kanye ne-squid ngenkathi igubha ulwandle oluvulekile.

Ukuze banelise isifiso sabo esingapheli sokudla le “nkosi” yasolwandle, amaJapane ayejaha i-tuna noma kuphi emhlabeni ukuze nje ayibeke etafuleni lawo lokudla; isidingo esinamandla kangangokuthi saguqula imboni yokudoba ngokuphawulekayo.

Yindaba eyaqala ngesikhathi sokukhula komnotho okuphezulu ngemuva kwempi. Nokho, ubuciko bokwenza izitsha ezisekelwe ku-tuna buqala eJapane lasendulo.

Ngolimi lwesi-Japanese, i-tuna ibizwa ngokuthi chūna (チューナ) noma i-maguro (マグロ, 鮪).

Njengamanje kunezinhlobo eziyisi-6 ezihlukene ze-tuna ezisatshalaliswa kakhulu ezimakethe zaseJapan. Izinhlobo ezifunwa kakhulu ze-tuna i-bluefin tuna yezinga eliphezulu (kuromaguro) kanye ne-southern bluefin tuna (minamimaguro).

Enye intandokazi yesixuku i-bigeye tuna (mebachi), eyaziwa ngokunambitheka kwayo okuyingqayizivele ngenxa yamafutha ayo. I-mebachi ibanjwa ngezikhathi zasekwindla nasebusika njengoba isuka oLwandle olusempumalanga ye-Japan.

Ngaleso sikhathi, i-albacore tuna (binnaga) ivame kakhulu e sushi izindawo zokudlela. I-yellowfin (i-kihaga) ne-longtail (koshinaga) tuna isekupheleni kwesigaba, kodwa akusho ukuthi ayimnandi kangako. Eqinisweni, zidlula ezinye izinhlobo ze-tuna kwezinye izifunda zaseJapane!

Yize zonke lezi zinhlobo eziyisi-6 ziyi-tuna, ziyehluka ngokubukeka, izindawo zokukhiqiza, ukunambitheka, nokuthi zisetshenziselwa ziphi izitsha.

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

Izinhlobo eziyisi-6 ze-tuna ezisetshenziselwa ukwenza i-sushi

Umpheki waseJapane wake wathi ubonga onkulunkulu ngokusinika i-tuna; ngaphandle kwalokho, bekungeke kube khona i-sushi noma i-sashimi. Uma ngizindla ngalowo mcabango, ngiyakuqonda ayekusho futhi ngempela ukunambitheka kwe-tuna kungokwesibili.

Ngezansi, uzothola ezinye zezinhlobo ezihamba phambili ze-tuna ezisetshenziswa abapheki base-Japan ukwenza i-sushi nokunye ukudla okumnandi kwase-Japanese.

1. I-Kuromaguro (i-bluefin tuna)

Kunezinhlobo ezi-2 ze-tuna ye-bluefin etholakala olwandle lwethu futhi ngayinye yazo ingeyendabuko ezilwandle ezimbili kweziyi-7 zomhlaba. Enye ibizwa nge-Pacific bluefin tuna kanti igama lenye i-Atlantic bluefin tuna.

Abadobi baseJapane babiza kokubili ngokuthi “honmaguro” (tuna esezingeni eliphezulu). Futhi zingakhula zibe amamitha angu-4 ubude futhi zibe nesisindo esifinyelela ku-600 kg, ngezinye izikhathi ngaphezulu!

Ama-kuromaguro angababhukudi abanesivinini esikhulu izazi zebhayoloji yasolwandle eziwabuka lapho behamba ngomkhumbi phakathi kuka-50 kuya ku-55 mph, futhi bangahamba amabanga amade nawo! Uma besesigabeni sentsha, abapheki bababiza ngokuthi “meji” noma “yokowa”, futhi badliwa kakhulu njengama-sashimi.

Abantu bebelokhu bexhumana nalezi zilwane zasolwandle kusukela ezikhathini zasendulo futhi kuye kwashiwo emibhalweni yempucuko edlule ezungeze uLwandle iMedithera njengengxenye yokudla kwazo.

Futhi, abantu basendulo bakwaJomon baseJapane bebesebenzisa i-kuromaguro ezitsheni zabo kusukela eminyakeni eyi-16,500 edlule!

Namuhla, i-bluefin tuna ithunyelwa eJapane isuka kwamanye amazwe, njengoba ukudoba ngokweqile kuye kwakhula kwaba inkinga enkulu esikhathini sethu. Ngenxa yalokho, kuye kwahlolwa imingcele ekudotshweni kanye nokukhuliswa kwamaqanda kanye ne-tuna esencane ngezindlela zokwenziwa.

Abadobi baseJapane banqume ukuthi isikhathi esingcono kakhulu sokubamba i-bluefin tuna inkathi yasekwindla nesebusika, njengoba iqongelela amafutha amaningi esiswini sayo ngalezi zikhathi. Lawa mafutha bawabiza ngokuthi “toro” futhi athathwa njengesithako se-sushi yekilasi A ngenxa yokunambitheka kwayo okuhle, kodwa inyama yayo nayo imnandi.

Ukunambitheka kwe-tuna nakho kuyahlukahluka kuye ngokuthi izinhlanzi zibanjwe kuphi.

Futhi funda: umhlahlandlela wabaqalayo ku-sushi, funda konke nge-sushi

2. I-Minamimaguro (i-southern bluefin tuna)

Phakathi kwezinkathi zentwasahlobo nehlobo eJapane, lapho i-southern bluefin tuna (minamimaguro) ithuthela ezindaweni ezimaphakathi ne-Southern Hemisphere, izuza amafutha amaningi eziswini zayo, okuyingxenye emnandi kakhulu yomzimba wayo.

Lolu hlobo lwe-tuna lubizwa nangokuthi “i-Indo maguro” (i-tuna yase-India) futhi ingakhula ibe amamitha angu-2 (6.56 amafidi) ubude futhi ibe nesisindo esifinyelela ku-150 kg. Lokhu kwenza i-southern bluefin tuna ibe yi-tuna yesibili ngobukhulu emhlabeni ngemuva kwe-kuromaguro (i-bluefin tuna).

Ngaphambi kweminyaka yawo-1980, le nhlanzi yayisetshenziswa kakhulu ezimpahleni ezisemathinini. Nokho, i-International Union for Conservation of Nature and Natural Resources (IUCN) iye yakwenqabela kusukela ngaleso sikhathi, njengoba ukudoba ngokweqile kwabaphoqa ukuba bakufake ohlwini lwayo Olubomvu lwezinhlobo zezilwane ezisengozini yokushabalala.

NgoMeyi 20, 1994, amazwe angaphezu kwe-7 ahlangene adale i-International Union for Conservation of Natural and Natural Resources (IUCN) ngenhloso yokunciphisa ukubanjwa kwe-tuna ye-bluefin ukuvimbela ukuphela kwayo.

Amazwe angamalungu afaka:

1. Australia
2. Ibhizinisi Lokudoba laseTaiwan
3. Indonesia
4. Japan
5. Republic of Korea
6. E-New Zealand
7. Iningizimu Afrika
8. iyuniyani yase-Europe

Ngenxa yalokho, inani lezinhlanzi liyasimama. Njengamanje, cishe yonke i-minamimaguro ebanjwe emhlabeni isetshenziswa e-Japan njengezithako ze-sashimi. Inyama egaywe kancane ye-minamimaguro inikeza ukunambitheka okumnandi okuqinile kanye nokunambitheka kwe-asidi.

Kudala, igama elithi "otoro" (inyama yesisu ekhuluphele kakhulu) lalisetshenziswa kuphela ku-minamimaguro ne-kuromaguro. Nokho, namuhla, leli gama lisho “izingxenye ezinamafutha amaningi” futhi lisetshenziswa ngokujwayelekile.

3. I-Mebachi (bigeye tuna)

I-mebachi, noma i-bigeye tuna, iyinhlanzi ehlala ngokuyinhloko ezindaweni ezishisayo nezipholile zolwandle. Izimpawu zayo eziyinhloko eziyihlukanisayo amehlo ayo kanye nekhanda, okungaphandle kwesilinganiso uma kuqhathaniswa nobukhulu bomzimba wayo, kanye nokuma komzimba wayo kubi.

I-Mebachi inombala wenyama obomvu ogqamile. I-Mebachi ine-flavour ephinyiselwe ngokumaphakathi, amafutha aphezulu (i-chutoro) ane-marbling eduze kwesikhumba, kanye ne-flavour ecebile kune-yellowfin tuna.

Kwezinye izikhathi ezingavamile, abadobi baye babamba ama-bigeye tuna anesisindo esingaphezu kwama-200 kg. Kodwa ngokuvamile, zikhula zibe yimitha ubude futhi zinesisindo esingama-100 kg.

Ngokwezibalo, ngemva kwe-yellowfin tuna (kihada), i-mebachi iwuhlobo lwe-tuna lwesibili ngobukhulu emhlabeni, ngokwevolumu.

I-Mebachi futhi iwuhlobo lwe-tuna olusetshenziswa kakhulu ekwenzeni i-sashimi (inhlanzi eluhlaza esikwe kancanyana). Ama-mebachi amancane athunyelwa ezindaweni ezikhiqiza izinhlanzi ezifakwe ethini ngemva kokuba abadobi bezibambile.

Eminyakeni yamuva, ngenxa yokusabalala kwe-artificial fish aggregating devices (FAD), i-juvenile mebachi ibanjwa ngobuningi izikebhe ezinkulu zokudoba ezisebenzisa amanetha azungezayo. Lokhu kuphinde kwavusa izimpikiswano mayelana nokudoba i-mebachi ngokweqile, futhi ohulumeni bomhlaba bangase bakhe imingcele emisha ekudobeni kwe-mebachi nezinye izinhlobo ze-tuna.

Abathengisi abahweba ezimakethe zezinhlanzi zaseJapane babeka inani eliphakeme kuma-mebachi eluhlaza, ikakhulukazi lawo abanjwa ekwindla ngasogwini lwaseSanriku esifundeni saseTohoku.

Futhi funda: Izindlela zokupheka ze-sushi eziyi-9 ezinhle kakhulu zokunambitheka okwengeziwe

4. I-Kihada (yellowfin tuna)

Lapho izalwa, i-kihada ingase ibukeke njengezinye izinhlanzi. Kodwa njengoba ikhula, i-back fin yayo yesibili kanye ne-anal fin ziyanda ngobude futhi zibe phuzi ngokugqamile, yingakho igama layo.

I-pectoral fin nayo yinde. Ngaphezu kwalokho, zingakhula zibe amamitha angu-2 ubude futhi zibe nesisindo esingama-200 kg.

Njengomzala wabo, i-mebachi, lezi zinhlanzi zivame ukutholakala ezindaweni eziphakathi kwezindawo ezipholile nezishisayo emhlabeni jikelele.

Cishe u-90% wezinhlanzi ezidotshwayo zitholwa ngokudoba i-purse seine. Lokhu kungaletha inqwaba ye-kihada yabantu abadala, kodwa kudedele izingane ezincane ukuze kugcinwe ukukhula kwenani labantu.

Ngaphambi kokuthi kubekwe umkhawulo wokukhiqiza izinhlanzi ze-tuna ethinini ngaphambi kweminyaka yawo-1970, i-kihada yayisetshenziselwa leyo njongo ikakhulukazi, kanye neminye imikhiqizo egayiwe.

I-kihada yaqokwa kabusha ukuthi ibe izithako ezibalulekile ekwenzeni i-sushi ne-sashimi ngemva kokuvinjelwa kokudoba ngokweqile kwe-tuna, konke ngenxa yokusabalalisa kwezindawo ezibanda ngokushesha kanye nesidingo esikhulu sayo ezindaweni zokudlela zama-Japanese.

I-Kihada ithandwa ezindaweni ezisentshonalanga yeNagoya. Entshonalanga yeNagoya, eJapane, i-kihada iwukudla kwasolwandle okuyintandokazi futhi inyama yayo ebomvu iyaqabula futhi imnandi, ikakhulukazi lapho izinhlanzi zibanjwa entwasahlobo nasehlobo.

5. I-Binnaga (i-albacore tuna)

I-binnaga tuna ingumzala omncane wezinye izinhlanzi ze-tuna okukhulunywe ngazo ngaphambili. Ikhula ibe yimitha ubude (isilinganiso esiphezulu) futhi idlale iphiko le-pectoral ende kakhulu.

Amafutha esisu se-binnaga abizwa ngokuthi “bintoro,” anokunambitheka okumuncu okune-asidi kodwa anokunambitheka okumnandi okuqinile kuwo.

AmaJapane abiza le nhlanzi ngokuthi “umgqomo”, okusho ukuthi “izinwele ezinde nhlangothi zombili zobuso bomuntu”. Nakuba abantu abaningi beyibiza ngokuthi "i-bincho" noma nje "izinwele ezinde [inhlanzi]".

Kwezinye izifunda zase-Japan, liphinde libizwe ngokuthi “i-tonbo” (ujekamanzi), futhi lolu hlobo lwe-tuna luvamise ukubhukuda ezindaweni ezishisayo nezipholile ezilwandle zomhlaba.

Inyama yayo ephaphathekile ebomvana ibhekwa njengebanga eliphakeme uma kuqhathaniswa nalezo ze- Bonito kanye ne-kihada, futhi ivame ukusetshenziselwa ukukhiqiza izinhlanzi ezisemathinini.

Ibuye ibizwe ngokuthi “inkukhu yasolwandle” noma “inyama emhlophe” ngezinye izikhathi, futhi inyama yayo iba thambile nakakhulu uma isiphekiwe. Ngenxa yalokho, idliwa njengesitsha esithosiwe noma ilungiswe nge-meuniere sauce.

Njengezinye izinhlobo ze-tuna kulolu hlu, i-binnaga nayo yaqokwa kabusha njengesithako esibalulekile se-sushi ngemuva kokuvinjelwa komhlaba wonke ekudobeni kwe-tuna ngokweqile olwandle olwandle emuva ngawo-1970.

6. I-Koshinaga (i-tuna yomsila omude)

I-longtail tuna, noma i-“koshinaga” njengoba amaJapane angayibiza kanjalo, inomzimba omncane uma uqhathaniswa nabazala bayo futhi inomsila omude kakhulu, okuyiyona ndlela eyaqanjwa ngayo igama layo. I-longtail tuna inamachashaza amhlophe ahlukile esiswini akwenza kube lula ukuyibona uma isibanjiwe. Iphinde ibe nenyama ebomvu enambitheka eqabulayo futhi enambithekayo uma ilungiselelwe ngezindlela ezihlukahlukene zokudla kwasolwandle.

I-koshinaga ingatholakala ihamba ngomkhumbi emanzini aseJapane, e-Australia, nase-Indian Ocean. Incane kunazo zonke kuzo zonke izinhlobo ze-tuna futhi ngokuvamile ikhula ibe ngamasentimitha angu-50 (amamitha angu-0.5) ubude. Ikhula ngesinye isikhathi ifike kumitha elingu-1.

E-Japan, umthamo wokusabalalisa wezinhlanzi mncane, njengoba ungekho ngaphansi kwemboni enkulu yokudoba. Nokho, ezindaweni ezisenyakatho zaseKyushu naseSanin, i-koshinaga iyisidlo sasolwandle esiyintandokazi ekwindla, njengoba i-bonito ingavamile ukubanjwa kule ngxenye yeJapane.

I-koshinaga ilungiswa ngendlela ehlukile ezindaweni ezihlukahlukene zomhlaba. Isibonelo, e-Australia, idliwa njenge-steak noma isidlo esithosiwe, kuyilapho e-Indonesia, isetshenziswa njengesithako sekhari noma i-sautéed.

Iyini i-sushi-grade tuna?

Ukuthenga inhlanzi eluhlaza ozoyidla ngokwakho kungase kukuphazamise kancane, ikakhulukazi uma kungokokuqala uzokwenza. Kuyinto yokuzilibazisa ebiza kakhulu futhi ufuna ukwenza isiqiniseko sokuthi iphephile ukuyidla, ngakho-ke nali inkomba yokulungisa ngokushesha ukuthi uyibona kanjani futhi uyithenge kanjani ishuna yebanga le-sushi.

Ngokobuchwepheshe, awekho amazinga asemthethweni e-tuna “yebanga le-sushi” noma inhlanzi, nakuba izitolo zingasebenzisa le lebula ukwenza umkhiqizo wazo ubukeke uthandeka kumakhasimende.

Okuwukuphela kwento okufanele uyiqaphele izinhlanzi ezinamagciwane, njengesaumoni. Kufanele umise izinhlanzi ukuze uqede zonke izimuncagazi ngaphambi kokuba uzilungiselele ukudliwa.

Indlela yokuqandisa i-flash yaziwa njengendlela engcono kakhulu yokugcina ubusha nokuthungwa kwe-tuna lapho yenziwe kahle ngokushesha ngemva kokubanjwa kwayo.

Ilebula elithi “sushi-grade” lisho ukuthi i-tuna (noma ezinye izinhlobo zezinhlanzi) ingeyekhwalithi ephezulu kakhulu enikezwa isitolo noma umdayisi, futhi leyo abaqinisekayo ukuthi ilungele ukusetshenziswa.

Wonke ama-tuna abanjwe abadobi alethwa emakethe yezinhlanzi yaseJapane futhi ayahlolwa, afakwe amagremu, bese ethengiswa abathengisi bezitolo.

Lezo ezithathwa amawholesale njengenyama yenhlanzi ehamba phambili zinikezwa ibanga eliphezulu kakhulu, elingu-1. Ngokuvamile zithengiswa ezindaweni zokudlela ze-sushi njenge-tuna yezinga le-sushi.

Indlela yokuthenga izinhlanzi ze-sushi-grade

Kuyokwenza kahle ukuthi ungayethembi yonke inyama yenhlanzi “njenge-sushi-grade”, njengoba kungezona zonke ezinjengokubonakala kwazo. Kunalokho, yenza umsebenzi wakho wesikole futhi ubuze imibuzo ngaphambi kokuthenga.

Nazi ezinye izicebiso:

1. Yiya endaweni efanele – Uma ufuna inyama yenhlanzi engcono kakhulu ongayithenga, hlala uye kumthengisi wezinhlanzi owaziwayo noma emakethe. Thola umuntu onabasebenzi abanolwazi, othunyelwa njalo, futhi adayise yonke impahla yakhe ngokushesha.
2. Khetha esimeme - Ngamunye wethu unobudlelwano be-symbiotic nale planethi, kubandakanya nezilwane. Ngakho-ke uma ufuna ukufaka isandla olwandle olunempilo, yiba ngumthengi onomthwalo wemfanelo. Yenza ucwaningo oluncane ukuze uqoqe ulwazi ngezinhlobo zasolwandle ezisengozini futhi uthenge kuphela izinhlanzi ezingekho ohlwini Olubomvu ukuze ulondoloze inani labantu abakulolo hlu. I-Monterey Bay Aquarium Seafood Watch ingaba yindawo enhle yokuqala.
3. Buza imibuzo efanele – Njengekhasimende elikhokhayo, unalo lonke ilungelo lokufundiswa kahle nokwaziswa mayelana nemikhiqizo yezilwane zasolwandle oyithengayo, ngakho ungangabazi ukubuza imibuzo. Buza umthengisi ukuthi izinhlanzi zivelaphi, zaphathwa kanjani, futhi zinesikhathi esingakanani zikhona. Uma bewucubungula esitolo sabo, qiniseka ukuthi uyabuza ukuthi izinto zokusebenza zihlanjululwe yini ukuze kuvinjelwe ukungcoliswa kwezinhlanzi okungezona ze-sushi-grade.
4. Sebenzisa izinzwa zakho - Hlola ikhwalithi yezinhlanzi ngokusebenzisa inzwa yakho yokuthinta nokuhogela. Khumbula ukuthi inhlanzi kufanele ihlale inuka njengolwandle futhi uma inganuki, lokho kusho ukuthi ayisentsha futhi ilungele ukudliwa. Qinisekisa ukuthi inhlanzi ayithambile noma ayithambile, futhi kufanele ibe nombala ogqamile oheha kakhulu amehlo awo wonke umuntu. Uma kungenjalo, yeqa ukuthenga kwakho futhi ubheke umkhiqizo wezinhlanzi ongcono kwenye indawo, njengoba akulungile ukudla i-tuna eluhlaza engaseyona entsha.

Kuzodingeka uqiniseke ukuthi udla inhlanzi ngokushesha nje lapho ifika ekhishini lakho, njengoba iyinto eyonakala kakhulu.

Bese ujabulela konke ukulunywa kwenhlanzi yakho ye-sushi, noma ngabe uyisebenzisa ku-sushi, Sashimi, ceviche, noma crudo!

Amaqiniso wokudla kwe-tuna

I-tuna iyisengezo esihle ekudleni kwakho ngoba ayithengeki nje kuphela, kodwa futhi iwumthombo ocebile we-omega-3 fatty acids, amaprotheni, i-selenium, ne-vitamin D.

Kuyiqiniso ukuthi ezinye izindlela ze-tuna ekheniwe azinalo inani lokudla okunomsoco i-tuna entsha enayo. Nokho, i-tuna ekheniwe kulula ukuyilungisa futhi ayiboli kalula.

Ama-tunge we-bigeye, i-yellowfin, ne-bluefin athengiswa njengenyama efriziwe yezindawo zokudlela ze-sushi kanye nabanye ababhida abaphezulu, kuyilapho i-albacore ne-skipjack tuna zisetshenziselwa ukukhiqiza izinhlanzi ezisemathinini.

Nalu ulwazi lomsoco lwe-USDA ngenyama ye-tuna:

• Amakhalori: 50
• Amafutha: 1g
• Isodium: 180mg
• Amakhabhohayidrethi: <1g
• Umucu: <1g
• Ushukela: 0g
• Amaphrotheni: 10g

Ngokusekelwe kulo mbiko, manje sesiyazi ukuthi i-tuna inama-carbohydrate aphansi kakhulu futhi inenani elincane le-fiber noma ushukela.

Sengikushilo lokho, ungase ufune ukwengeza ekudleni kwakho ngokunye ukudla okuzovala lokho i-tuna entula khona, njengoba ingase igcwale kancane iyodwa kunezinye izinhlanzi.

Futhi funda: lena i-sushi eel, uyizwile?

Amafutha ku-tuna

I-tuna inokuqukethwe okunamafutha aphansi kakhulu. Eqinisweni, inamaphesenti angu-2 kuphela amafutha e-American Heart Association (AHA) enconyiwe yesibonelelo sansuku zonke (RDA), okuyi-3.5 oz (3/4 indebe). Nokho iqukethe inani elihle lama-omega-3 fatty acids.

Izinhlobo ezahlukene ze-tuna zitholakale zinenani elihlukahlukene lamafutha. Nazi izinhlobo ze-tuna ezihlukene ezisekelwe kumafutha azo kusukela kokuningi kuye kwamafutha amancane kakhulu: i-bluefin tuna entsha, i-albacore tuna emhlophe ekheniwe, i-tuna ekhanyayo ekheniwe, i-skipjack tuna entsha, ne-yellowfin tuna entsha.

Amaprotheni ku-tuna

Inyama ye-tuna inamagremu angu-5 wamaprotheni ku-ounce ngayinye yayo, okuyenza ibe umthombo omuhle walesi sakhi ngaphandle kwezinye izinhlobo zenyama njengenkukhu, ingulube, noma inyama yenkomo.

Imvamisa, ikani le-tuna liqukethe okungenani ama-ounces ama-5 enyama yenhlanzi, okufanele ikunikeze cishe i-50% ye-RDA ephelele yamaprotheni ekudleni kwakho.

Ama-micronutrients ku-tuna

Ukudla okungenani ama-ounces ama-2 wenyama ye-tuna kuzonikeza cishe i-6% ye-RDA ngevithamini D novithamini B6, i-15% ku-vitamin B12, ne-4% ngensimbi.

I-Vitamin D ibalulekile ukuze amasosha akho omzimba asebenze. Phakathi naleso sikhathi, amavithamini B kanye nensimbi kusiza ukugcina ukusebenza kwamangqamuzana kusezingeni eliphezulu ngokukhulula nokuthutha amandla esuka kungqamuzana ukuya kuseli.

Izinzuzo zezempilo

Izinhlobo zezinhlanzi ze-tuna zine-omega-3 fatty acids enhle esiza ukugcina inhliziyo yakho isempilweni enhle.

Indlela la ma-cholesterol amahle asebenza ngayo ukuthi asiza ukwehlisa i-triglycerides egazini, avimbele ingozi yokushaya kwenhliziyo okungavamile (arrhythmia), futhi ehlise ukunqwabelana kwama-plaque emithanjeni.

Ama-acids ama-omega-2 amaningi atholakala ku-tuna yilawa:

• I-Omega-3 EPA (i-fatty acid evimbela ukuvuvukala kwamaselula)
• I-Omega-3 DHA (i-fatty acid ekhuthaza impilo yamehlo nengqondo)

Enye inzuzo yezempilo ozoyithola ngokudla i-tuna ukuthola inani elihle le-selenium. Ama-ounces angu-2 we-tuna aphinde akutholele u-60% wenani elinconyiwe le-selenium nsuku zonke.

Lesi sakhi sibalulekile empilweni yokuzala neyegilo. Kuyasiza futhi ekuvikeleni umzimba wakho ekulimaleni kwe-oxidative.

Zitholele i-tuna yebanga le-sushi ukuze uthole izinto ezimangalisayo

Ngemva kokufunda lesi sihloko, manje usuwazi konke mayelana nezinhlobo ezahlukene ze-tuna nokuthi ungathola kanjani izinguqulo zebanga le-sushi ukuze udale izitsha ze-sushi neze-sashimi. Qiniseka ukuthi wenza ngokuzikhandla okufanele futhi ungathengi nje i-tuna ye-sushi-grade, kodwa futhi nokuthi uyithola emthonjeni osimeme. Uzobe wenza indima yakho ekunakekeleni umhlaba ngenkathi usadla izitsha ezihlwabusayo ze-sushi!

Funda kabanzi: yini i-teppanyaki ngempela futhi ngiyenza kanjani?

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

UJoost Nusselder, umsunguli weBite My Bun ungumthengisi wokuqukethwe, ubaba futhi uthanda ukuzama ukudla okusha ngokudla kwaseJapan enhliziyweni yothando lwakhe, futhi kanye nethimba lakhe ubelokhu enza izindatshana zebhulogi ezijulile kusukela ngo-2016 ukusiza abafundi abathembekile ngezindlela zokupheka namathiphu okupheka.