Cov kev pab cuam abound yog hais tias nws yog tshiab los yog kaus poom
Txawm hais tias koj tsis noj ntau ntses, tuna yog ib qho zoo heev thiab pheej yig nyiaj ntawm omega-3 fatty acids uas koj yuav tsum tsis quav ntsej. Qhov no yog hom roj rog uas muaj peev xwm tsuas yog muaj nyob hauv cov ntses, ceev, thiab noob.
Omega-3 fatty acids uas yog tshwj xeeb tshaj yog nyob hauv coldwater ntses xws li tuna, mackerel, sardines, thiab herring.
Cov txiaj ntsim ntawm Cov Txiv Neej Tuna
Cov zaub mov muaj nqis ntawm cov kaus poom tuna hais lus rau nws tus kheej.
Thaum ntim rau hauv dej, 6.5-ounce tau ntawm cov tuna muaj:
- 144 calorie ntau ntau
- Ob grams roj
- Tsis muaj roj nyeem
- Tsis muaj carbohydrates
- Tsis muaj qab zib
- 32 grams ntawm cov protein
- 412 grams ntsev (18 feem pua ntawm cov nqi txhua hnub)
- 15 feem pua ntawm cov nqi txhua hnub pom zoo ntawm cov hlau
Rau cov tib neeg noj cov zaub mov uas tsis muaj ntsev, muaj txawm tias versions muaj 25 feem pua tsawg sodium.
Sib piv cov kua txiv hmab txiv ntoo tshiab thiab Cov Tuna
Thaum cov neeg feem coob yuav xav tias cov tshiab yog zoo tshaj li cov kaus poom, nws tsis yog txhua zaus thaum nws tuaj txog ntawm cov ntses rog.
Ntawm no yog li cas qhov nruab nrab qis nruab nrab tuna tshiab tshiab tuna tawm tsam tib tus nqi ntawm cov kaus poom tuna:
- Ib feem peb ntawm peb lub tuna uas muaj cov roj uas tsis muaj roj muaj 195 calories, 42 grams ntawm cov protein, 1 gram ntawm carbohydrate, 2 grams roj, thiab 525 milligrams sodium.
- Ib feem peb ntawm cov tuna uas siv cov roj ua kom muaj roj muaj 236 calories, 42 grams ntawm cov protein, 1 gram ntawm carbohydrate, xya grams rog, thiab 525 milligrams sodium.
- Ib thawm-peb plhaw uas muaj cov kua txiv hmab txiv ntoo hauv cov dej muaj rau 73 calories, 17 grams ntawm cov protein, pes tsawg grams carbohydrate, ib hom roj, thiab 210 milligrams ntawm sodium.
- Ib qho peb-ounce tso cov kaus poom hauv cov roj hmab muaj roj rau 169 calories, 25 grams protein, pes tsawg grams carbohydrate, xya gram roj, ib hom roj roj, thiab 354 milligrams sodium.
Nyiaj Noj Qab Haus Huv Ntawm Tuna
Cov roj omega-3 fatty acids uas pom nyob rau hauv cov hmoov tuna yog paub zoo los txhawb kev mob plawv zoo. Raws li American Heart Association (AHA), cov roj ntsha tseem ceeb no yuav pab txo tau cov ntshav triglycerides hauv cov ntshav, txo qis ntawm arrhythmia (lub plawv dhia tsis meej), thiab qeeb lub pob ntawm cov quav hniav hauv cov hlab ntsha. Vim li no, lub AHA pom zoo kom koj haus tsawg kawg yog ob qho pluas ntses hauv ib lub lim tiam.
Nrog rau cov lus hais, cov roj omega-3 fatty acids uas yog nyob rau hauv ib qho peb-ounce me me yuav txawv raws li hom ntses noj. Ntawm lub tuna ntau yam, ob qho tib si tshiab thiab nyob kas poom:
- Fresh bluefin tuna muaj 1,000 mus rau 1,500 milligrams.
- Nyob rau hauv cov xim dawb albacore tuna muaj 500 mus 1,000 milligrams.
- Nyob poom tanning muaj 200 mus rau 500 milligrams.
- Cov tuna skipjack tshiab muaj 200 txog 500 milligrams.
- Cov paj yeeb qaub taum tshiab muaj 200 milligrams lossis tsawg dua.
Noj qab haus huv Tuna Salad Npaj
Ib qho ntawm ntau txoj hau kev los npaj cov kaus poom los ntawm cov tuna yog ua kom muaj tuna nyias . Thaum lub txiaj ntsim, cov khoom xyaw uas muaj nyob rau hauv feem ntau cov zaub mov undermine ntau ntawm cov khoom noj khoom haus ntawm cov ntses.
Los ntawm txoj kev piv txwv, lub khob dej cawv txiv hmab ua rau cov kua txiv hmab txiv ntoo muaj 404 calories, 22 grams protein, 6 grams carbohydrate, tsib grams qab zib, 33 grams roj, peb gram roj ntses, thiab 892 milligrams sodium.
Yog tias koj muab lub tuna salad ua ke ntawm ob lub ncuav ntawm khob cij, koj xav ntxiv 150 calories, 26 grams carbohydrate, thiab 230 milligrams ntawm sodium.
Qhov no tsis txhais tau hais tias koj yuav tsum tsis txhob noj tuna salad zoo rau nws. Qhov tseeb tiag tias koj siv 29 milligrams omega-3 EPA (fatty acid lub inhibits cellular inflammation) thiab 212 milligrams ntawm omega-3 DHA (uas txhawb qhov muag thiab lub paj hlwb) yuav luag ua rau cov khoom xyaw ntxiv.
Los txo cov roj rog hauv koj daim tuna nyias, xws li hloov cov mayonnaise nrog cov roj poob qis-los yog, ua ke, sib xyaw 30 feem pua cov mayonnaise nrog 70 feem pua cov mis nyuj yogurt ib qho tshiab, me ntsis qaub qaub.
Lwm Txoj Kev Noj Qab Haus Huv Rau Kev Npaj Tuna
Muaj ntau txoj kev los sib piv hauv cov nplhaib ua lub plawv noj kom zoo. Koj tuaj yeem ua ke nrog txiv lws suav, nyias zaub ntsuab, taum ntsuab taum, thiab hau sliced qos yaj ywm rau ib qho khoom noj nyias Nichoise. Koj tuaj yeem tau ua ib lub lauj kaub ntawm cov pob kws chiv rau lub pob tawb kom qab. Koj tuaj yeem ua rau lub qab ntsev qab zib qab zib nrog txiv lws suav, celery, cov kaus poom noob taum, thiab cov txiv ntseej dub.
Yog tias koj muaj kev tshwj xeeb yog tswv yim, ntawm no yog qee yam kev lom zem thiab kev noj qab haus huv uas koj tuaj yeem sim hauv tsev:
- Curried Tuna Nyias Avocado Tej nkoj nquam
- Tuna Salad Collard Ntsuab Qhwv
- Italian Tuna thiab Taum
- Portable Tuna Pockets
> Source:
> American Heart Association. "Ntses thiab Omega-3 Fatty Acids." Washington, DC; tshiab Lub Kaum Hlis 16, 2016.