Tuna ga mutanen da ke horarwa: ainihin lambobi da kuma lokacin da za a ci shi

Yawan furotin, kitse da kuma mercury da ake iya amfani da shi a cikin akwatin tuna, nawa ne ya dace a mako, da kuma yadda za a dace da shi a lokacin horo - duk tare da lambobi masu mahimmanci.

Wani gwangwani na tuna yana ɗaya daga cikin hanyoyi mafi arha na ƙara gram 25 zuwa 30 na furotin cikin abinci da ba a kai minti biyu ba. Akwai hayaniya da yawa a kusa da shi: ruwa ko man fetur, nawa ne ya yi yawa saboda mercury, kuma ko yana ƙidaya a matsayin "abinci bayan motsa jiki". Ga adadin da kuma yanayin da tuna ke samun wurinsa.

Abin da ke cikin kwantena da gaske

Dukkanin dabi'u suna cikin 100 grams na an zubar da shi tuna, tun da yake shi ne abin da kuke ci a zahiri:

Tuna a cikin ruwa: kusan 110-120 kcal, 25-26 g na furotin, 0.8-1.5 g na mai, 0 g na carbs.
Tuna a cikin man fetur, an zubar da shi: kimanin 190-200 kcal, 24-26 g na furotin, 8-10 g na mai. Ka ci man kuma ka kara wasu kcal 80-120.
Fresh ko daskararre tuna nama: a cikin kimanin 110-140 kcal da 23-28 g na furotin da 100 g raw.
gishiri: yawanci 300-400 mg na sodium da 100 g. "Babu gishiri da aka kara" iri suna zuwa a karkashin 100 mg.
Ƙananan abubuwan gina jiki: game da 60-80 mcg na selenium, 2-3 mcg na bitamin B12, 2-7 mcg na bitamin D. Ɗaya zai iya rufe dukan bukatunka na yau da kullum na selenium da B12.

A misali 160-185 g iya ba ka 100-120 g drained, don haka 25-30 g na furotin don 110-145 kcal idan an cika shi da ruwa. Wannan adadin furotin da kalori yana da wuya a doke shi da wani abu sai dai farin kwai da nama mai naman alade.

Omega-3: Abin da ke cikin ruwa mai yawa kasa da yadda kuke tunani

Wannan shi ne babban rashin fahimta. Tuna mai haske (skipjack) yana da kawai 0.2-0.3 g na EPA da DHA a kowace 100 g. Farin tuna (albacore) yana da 0.7-1.5 g. Don kwatanta, 100 g na mackerel ko kifi yana da 1.5-2.5 g. Idan burin ku shine 250-500 mg na EPA da DHA a kowace rana, kuna buƙatar 150-250 g na tuna mai haske a kowace rana, wanda ke tafiya kai tsaye zuwa matsalar mercury. Ku ci kifi mai kitse sau biyu a mako don ku samu furotin.

Nawa ne a mako - tambayar mercury

Tuna yana zaune a saman abinci kuma yana tara methylmercury. Jagorancin da FDA da EPA ke amfani da shi, kuma kusan abin da hukumomin Turai ke faɗi ma:

Ƙarƙashin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin: har zuwa 2-3 servings na kimanin 115 g a mako, don haka kusan 340 g total.
Ƙarƙashin ruwa da launin rawaya: daya rabo na kimanin 115 g a mako.
Babban tuna: Tsallake shi, yana dauke da mafi yawan mercury.

A aikace: 3 gwangwani na haske tuna a mako ne gaba daya lafiya ga wani 80 kg adult. Ba zai yiwu ba a yi amfani da tukwane bakwai a mako, wata bayan wata. Ka riƙa canja wurin abincin da kake ci - tuna a rana ɗaya, kaza a rana ta gaba, ƙwai a rana ta gaba, da kuma mackerel ko sardines a rana ta gaba.

Lokacin da za a ci shi

Bayan horo

Wurin ba minti 30 ba ne, sa'o'i ne - amma idan abincinka na ƙarshe ya kasance sa'o'i 4-5 da suka wuce, kada ka shimfiɗa shi. Ka yi ƙoƙarin samun furotin mai nauyin kilo 0.3-0.4 a cikin abincin, wanda ya kai 25-32 g ga mutum mai nauyin kilo 80, ko kuma daidai da ɗaya. Abin da ya faru shi ne tuna yana da zero carbs: ƙara 60-80 g na shinkafa a bushe (kimanin 180-240 g dafa), 250-300 g na dankali, ko guda biyu na gurasa.

Kafin horo

Tuna a cikin ruwa yana zama mai haske saboda kusan ba shi da kitse kuma ba shi da fiber. 100 g tare da wasu carbs 60-90 mintuna kafin zaman aiki ga mafi yawan mutane. Tuna a cikin man fetur wani labari ne daban - ba shi sa'o'i 2-3.

Sauran ranar

Idan kana motsa jiki, ka yi ƙoƙari ka ci furotin gram 1.6-2.2 a kowace kilo a rana: 128-176 g a cikin 80 kg. Raba wannan cikin abinci 4-5 na 25-40 g kowane. Tuna yana da amfani sosai a matsayin mai cike da rata - lokacin da ya kai karfe 7 na yamma, kana da 100 g na furotin, kuma har yanzu kana bukatar 60 more.

Tuna yana warware furotin, ba abinci ba. Kai tsaye daga gwangwani tare da cokali mai yatsa, abu ne, ba abincin dare ba.

Abincin uku tare da lambobi

Bayan motsa jiki: 100 g na tuna mai tsabta + 200 g na shinkafa mai dafa + 150 g na kayan lambu + teaspoon na man zaitun. Kimanin 32 g na furotin, 55 g na carbs, 450 kcal.
Abincin rana mai sauri: 2 yanka burodi mai yalwa (70 g) + 100 g na tuna + cokali na yogurt na Girka maimakon mayonnaise + albasa. Kimanin sunadarai 35g, 340kcal.
Abincin dare mai sauƙi: 100 g na tuna + 150 g na dafaffen chickpeas + tumatir + lemun tsami. Kimanin furotin 38 g, 400 kcal, da kuma 8-10 g na fiber.

Lokacin da za ka je wurin likita

ciki, shayarwa ko ƙoƙarin yin ciki: Ƙa'idodin mercury sun fi tsauri kuma na mutum - yarda da adadin tare da likitanka maimakon kimantawa da kanka.
Yara: wani rabo ne 30-60 g, ba wani balagagge iya. Ka tambayi likitan yara.
Ƙarfin jini ko cututtukan koda: Sodium da aka yi da gwangwani yana ƙarawa da sauri. Wanke tuna da aka zubar da ruwa a cikin ruwan sanyi na 30-60 seconds yana cire wani ɓangare mai mahimmanci na gishiri.
Abin da ya kamata a yi: Fuskar fuska, rash, ciwon kai, bugun zuciya ko zawo cikin mintuna 10-60 bayan cin kifi na iya zama guba ta histamine. Rashin kumburi ko kumburi da kuma wahalar numfashi na gaggawa ne, ba jira ba.
Yawan shan abinci na dogon lokaci: idan kun ci biyar ko fiye da gwangwani a mako na watanni kuma kun sami ƙuƙwalwa a yatsunsu, rawar jiki ko matsalolin daidaituwa, gaya wa likitanku - ana iya auna mercury a cikin jini.
Ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ci Tuna yana da matsakaiciyar purines, don haka idan kuna samun flare-flare sau da yawa, daidaita adadin tare da likitan ku.

Gajerun bayanai

Wani gwangwani a cikin ruwa (100-120 g da aka zubar) yana ba da furotin 25-30 g don 110-145 kcal - mafi kyawun furotin-da-calorie-da-dala da za ku samu.
Ƙarfin tuna mai haske: har zuwa 340 g a mako. Ƙarƙashin ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙira: kimanin 115 g a mako. Ka tsallake babban ido.
Omega-3 daga tuna mai haske da aka yi amfani da shi ba shi da yawa - ku samo shi daga mackerel, sardines ko kifi sau biyu a mako.
Bayan motsa jiki, koyaushe ka haɗa shi da carbs: 200 g dafaffen shinkafa, 250-300 g dankalin turawa, ko guda biyu na gurasa.
Idan kana da ciki, kana shayar da jariri, kana da yara, kana da hawan jini ko kuma ana cutar gout, ka tattauna da likitanka kafin ka soma shan magani.