Kazhinji, avo vanodya tuna vanoshandiswa kudhonza nekurasa mafuta anowanikwa mumakani. Tsvagurudzo nyowani ikozvino inonyevera kuti ingangove marara, zvichipiwa kuti oiri iyi chikafu chaicho icho, pakati pezvimwe zvinhu, kusangana nehove kunowedzerwa neOmega 3 uye vhitamini D. ishuna zvechokwadi zano rakanaka here? Takabvunza "vedu" nyanzvi yezvokudya.
Isu takuudza kare nezve kukanganisa kwausingafanire kuita kana uchidya gaba re tuna, ndiko kuti, kudhiraira nekukanda mafuta musink kana mamwe madhiri. Icho chikonzero, kana iwe usati uchiziva kare, chinogona kuwanikwa mune inotevera chinyorwa.
Verenga zvakare: Iko kukanganisa kwausingafanire kuita kana uchivhura gaba re tuna
Asi panzvimbo pekuidhonza uye kuirasa mumudziyo wakakosha, kuti urege kuiparadza, tinogona kuzvidya mumidziyo yedu here?
Tsvagurudzo yemafuta e tuna
Una kutsvaka, inoitiswa neYekuongorora Chiteshi cheMakedheni Chikafu Chikafu (SSICA) pachinzvimbo cheANCIT (National Association yeHove neTuna Canners), inotaura kuti oiri tuna chikafu chakanaka uye chakachengeteka, saka zvachose hachifanirwe kutambiswa, nekuti inochengetedza kunhuwirira kwayo, kunhuhwirira uye nehunhu hwepano. Inowanawo Omega 3 uye Vitamin D kubva ku tuna.
Kuuya kuzosimbisa izvi, iyo tsvagurudzo yakaongorora oiri yemafuta emuorivhi iri mu80 g magaba etuna achiichengeta pamatanho matatu akasiyana (3 °, 4 ° uye 20 °) uye vachiona misiyano munguva yekureva yemwedzi gumi nematanhatu. Ongororo idzi dzakaitwa dzakaenzana zvakare pane chete mafuta akarongedzwa mumakani ehukuru hwakaenzana asi isina tuna.
Munguva iyi yenguva, bvunzo dzakaitwa pai oxidation, kuongorora kweinzwa (organoleptic yevara, kunhuwirira uye kunhuwirira) uye kuongororwa kweiyo acid maficha.
Mhedzisiro yacho haina kuratidza kuvapo kweshanduko (pakanga pasina humbowo hwe oxidation uye kuvapo kwesimbi kwanga kusiri kukosha). Pane kupokana, mafuta aka "gadziriswazve" kubva kune mamwe maonero. Kugara uchisangana ne tuna kwenguva yakareba, yakagadziriswa ne polyunsaturated fatty acids, kunyanya Omega 3 (DHA) uye ye Vitamin D (cholecalciferol) izvo neimwe nzira zvaisazove zviripo mumafuta emuorivhi.
Mukupedzisa, chidzidzo ichi chinotaura kuti hatifanire kufunga nezveoiri semafuta echikafu zvachose asi kuti tingoishandisa sechinhu chinogutsa kana chinhu pakubika. Gastroenterologist uye Nutritionist Luca Piretta akataura mune izvi:
"Kuzvirasa kunonyadzisa, nekuti uchienzaniswa nemafuta ekutanga anotowedzeredzwa nechikamu cheDHA chainotora kubva kuhove. Pasina kutaura nezve kuvapo kweVitamin D ".
Nepo chiremba wemishonga Francesco Visioli akawedzera:
“Tinofanirwa kudzidzisa mutengi nekusimudzira mashandisirwo echokwadi emafuta aya zvakare maererano nehupfumi hwekutenderera. Kushandiswazve kwazvino kwakafanana nechinhu chinowanikwa mukicheni ”.
Mafuta emakineni emumagaba akanyatsonaka kudya here?
Tichifunga kuti, zvisinei, ongororo yakaitwa pamafuta e tuna yakatumirwa neNational Association yeHove neTuna Preservers, isu taidawo kunzwa imwe pfungwa, iya nyanzvi yezvokudya Flavio Pettirossi.
Izvo zvinokurudzirwa here kudya mafuta kubva kumatangi e tuna kana magirazi tuna mapakeji?
Hezvino izvo zvaakatiudza:
"Il tuna kusarudzika ndiyo yakasikwa . Uyezve, kana uri kutevera kudya kwakaderera-mafuta kana, kazhinji, kudya kwakaderera-koriori, kuwedzerwa kwemafuta, kunyangwe kuri kushoma, kunogona kuita mutsauko uye kuwedzera kuwanda macalorie.
Uye ndeapi mazano atinogona kupa kune avo vanodya tuna mumafuta zvakadaro?
“Kana uchinyatsoda kudya tuna Mumafuta ini ndinogara ndichikurudzira dndinoibvisa uye kunyanya kuwedzera mamwe maorivhi emhandara emafuta semafuta maererano nehuremu hwechikafu.Chimwe chinhu chakakosha kusarudza chigadzirwa chiri muchirongo chegirazi kuti uone kugona kwechigadzirwa uye pamusoro pese kutsva. Muchirevo ichi, ndinogara ndichikurudzira kusarudza hove kubva kuItari uye nekudaro kubva kuGungwa reMediterranean ".
