Tuna yana ɗaya daga cikin abubuwan da ake samu a cikin ɗakin dafa abinci saboda ɗanɗanonsa, juzu'insa, da ƙimar sinadirai. Bayan shahararsa a cikin sushi, wannan kifi mai launin shuɗi yana da tarihin da ke da alaƙa da bakin tekun, babban kasancewar al'adu, kuma bayanin martaba mai gina jiki wanda ke samun nasara akan waɗanda ke neman cin abinci mai daɗi da lafiya.
A cikin layin masu zuwa za ku gano dalilin da ya sa ya cancanci wurin dindindin a cikin kantin sayar da ku da kuma kan jerin siyayyar ku: daga abubuwan ban sha'awa da dorewa zuwa Babban fa'idodi, nau'ikan tuna, siye da shawarwarin dafa abinci, lashe haduwa da girke-girke na mataki-mataki da yawa don yin nasara ba tare da rikitarwa ba.
Tuna, al'ada, al'ada da dorewa
A kowace ranar 2 ga watan Mayu, ake gudanar da bikin ranar Tuna ta duniya, wanda Majalisar Dinkin Duniya ta amince da ita, ranar da ke nuna darajar sinadirai da rawar da take takawa a al'adu da dama. Shekaru da yawa, an yi kifin da yawa, amma matakan sarrafawa da ƙididdiga suna ba da 'ya'ya: A cewar FAO, tsakanin 2014 da 2019, hannun jarin da ba a iya dorewa ba ya fadi daga 13 zuwa 5., dalili mai ma'ana don kyakkyawan fata.
A Tekun Bahar Rum da Gabashin Atlantika, ratsawar tuna tuna ta mashigin Gibraltar ya tsara rayuwar al'ummomin bakin teku tun zamanin Phoenician da Romawa. Daga wannan al'adar, an haifi almarrabas (trawls), waɗancan rukunin gidajen yanar gizo waɗanda ke watsa makarantun tuna a kan hanyarsu ta haihuwa. A yau, sun kasance alama ce ta kamun kifi na artisanal da kuma ɗaya daga cikin abubuwan da aka fi jin daɗi: bluefin tuna.
A daya bangaren na duniya, kasuwar Tsukiji da ke Tokyo ita ce cibiyar gwanjon babbar kasuwar tuna shekaru da dama. Sha'awar sushi na duniya ya haɓaka buƙatu, kuma tare da shi, matsin kamun kifi. Ƙididdigar ƙididdiga, sarrafawa na ƙasashen duniya, da ayyuka kamar kitson gonaki sun fi son murmurewa, kodayake Alhakin mabukaci wajen zabar samfuran dorewa shine mabuɗin.
Baya ga tuna tuna bluefin, tuna tuna (sau da yawa gwangwani), skipjack tuna, da farin ko tuna tuna albacore sun shahara akan teburin mu. Hatta ƙananan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan suna da magoya bayansu. Dukansu suna raba wannan tsayayyen, ɗanɗano, ɗan “nama” nama saboda girman myoglobin da kuma musamman ilimin halittar jiki na kifin mai dumi, mara gajiya.
Abubuwan gina jiki: me yasa tuna yana da kyau a gare ku
Idan kana neman furotin mai inganci, tuna yana da aminci fare: yana kusa 23-25 g na gina jiki da 100 g Yana da sabo kuma mai cikawa sosai, wanda ke taimakawa sarrafa sha'awa. Yana da ƙarancin furotin, mai sauƙin narkewa, kuma ana amfani dashi sosai.
A matsayin kifi mai launin shuɗi, kitsensa abokin lafiya ne: yana samar da omega-3 fatty acids (DHA da EPA) da ke da alaƙa da mafi kyawun kariyar zuciya, ƙarancin kumburi, da kyakkyawan aikin kwakwalwa. A cikin tuna gwangwani, matakan sun bambanta dangane da nau'in: skipjack tuna yana kusa 90-160 MG kowace hidima, yellowfin kewaye ~ 250 MG da 4 oz, kuma albacore (fararen fata) yawanci yana motsawa tsakanin 200-300 MG da 4 ozA cikin sabon tuna tuna bluefin, kitsen ya fi girma kuma zai iya kaiwa matakan da suka fi girma (ƙimancin ya ƙunshi har zuwa gram da yawa na omega-3 a kowace gram 100 a cikin yankan mai mai yawa).
Vitamins da kuma ma'adanai, wani karfi batu. Suna haskaka da bitamin D (kasusuwa da tsarin rigakafi), bitamin B (B2, B3, B6, B9 da, sama da duka). B12 ga kwayoyin jajayen jini da tsarin juyayi) da kuma micronutrients kamar selenio, phosphorus, magnesium, iron, da aidin (mahimmanci ga thyroid). Har ila yau, Tuna yana samar da bitamin A a wasu nau'o'in da yanke, wanda ke da amfani ga fata da mucous membranes.
Kuma mercury? Batun ya dami mutane da yawa. Tuna kuma sanannen tushen selenium, antioxidant wanda zai iya ɗaure da mercury, yana rage samunsa. A kowane hali, babban shawarar shine Saurin jinsuna da tsari da daidaita mita zuwa jagororin hukuma bisa ga shekaru da yanayi (ciki, shayarwa, da sauransu).
A cikin abincin gwangwani, kula da cikakkun bayanai: tuna a cikin man fetur ya fi girma a cikin adadin kuzari, yayin da tuna a cikin ruwa yana da ƙananan adadin kuzari. Don ba ku ra'ayi, akwai nassoshi waɗanda ke sanya gwangwani a cikin mai a kusa 330 kcal a gaban wasu 90 kcal kowace gwangwani a cikin ruwa (na iya bambanta ta alama, girma, da magudanar ruwa). A cikin man fetur, yana kula da mafi kyau tare da ƙananan miya, wanda wani lokaci yana da daraja. A cikin ruwa yana da ƙarancin mai da ƙarancin adadin kuzari, manufa idan kun kula da abincin ku na makamashi kuma kuna nema girke-girke na haske yi jita-jita.
Nau'in tuna da tsari: yadda ake zabar
Bluefin tuna (Thunnus thynnus): mai matuƙar daraja don kutsawa mai kitse da dandano mai zurfi. Yanke kamar ciki abin kallo ne. Shi ne danyen da aka fi nema (sashimi, tartar, tataki) da kuma don shirye-shirye masu sauƙi waɗanda ke girmama juiciness su.
Fari ko albacore tuna (Thunnus alalunga): haske, m nama tare da laushi, dandano mai tsabta. Yana da kyau kwarai sabo ne kuma ana kiyaye shi, tare da ɗan kitse fiye da sigar haske. Yawancin lokaci yana bayarwa 200-300 MG na omega-3 da 4 oz bauta.
tuna tuna: yawanci yakan zo skipjack tuna (Katsuwonus pelamis) kuma daga yellowfin (Thunnus albacares)Tuna skipjack ya fi karami kuma ya zama ruwan dare a cikin abubuwan adanawa; Yellowfin ya fi girma, tare da dandano mai laushi da kyakkyawan rubutu, tare da ~ 250 MG na omega-3 da 4 oz.
Sauran dangi: melva, patudo (bigeye) da gishiri irin su jika, abincin gargajiya na gargajiya wanda ke mayar da hankali ga dandano.
Formats da marufi: in ruwa (mai haske), in man (dadi kuma mai gamsarwa) kuma a ciki akwati ko jakar jaka, wanda yawanci yakan zo da ruwa kaɗan kuma yana da matukar dacewa don amfani ba tare da magudana ba. Ana iya amfani da gwangwani tare da mai kamar yadda yake, kuma jaka masu yaji suna guje wa ƙara miya (ko da yake duba sodium idan kuna buƙatar sarrafa shi).
Nasiha don siye da dafa abinci ba tare da bushewa ba
Sayi sabo: Nemo fillet tare da siffa mai ɗanɗano, haske mai tsabta, da kusan nama mai jujjuyawa. Ka guje wa guntu mai laushi ko launin ruwan kasa sosai da a kiyayi kamshin kifi mai karfiRubutun ya kamata ya zama m, ba tare da rabuwa da zaruruwa ba.
Maganar ita ce maɓalli. Tuna yana bushewa da sauri idan muka dafe shi. A kan gasa ko gasa, launin ruwan kasa sosai a waje kuma barin tsakiyar ruwan hoda. A cikin stew, ƙara shi a ƙarshen. domin a yi abin da ya daceHanyoyi masu sauri (gasasu, sautéing, frying a takaice) da escabeche na gargajiya na Mutanen Espanya amintattu ne.
Marinating yana ƙara ɗanɗano amma baya "zuba" ciki: tunanin soya, lemun tsami, sesame, cumin, ko sabbin ganye. Don danye ko matsakaici-danye (tartare, tataki), amfani sabo ne samfurin da kulawa a hankali.
Idan za ku dafa ciki tuna, ku kula da shi. Yanke mai kitse ne mai daɗi wanda ke yaba matsakaicin zafi da ɗan gajeren lokacin dafa abinci, tare da ɗan EVOO da gishiri a daidai lokacin da ya dace don riƙe duk juiciness.
Haɗin da suka fi dacewa da ku
Tare da kayan lambu da legumes: tuna yana tafiya da ban mamaki Peas, barkono, salads dankalin turawa, tumatir, albasa, da namomin kaza. A cikin stews ko soya-soya, yana haɓakawa da nau'i-nau'i da kyau tare da komai.
Asian da Citrus shãfe: tsaba na sesame, waken soya, lemun tsami da ginger suna raya halinsa. Ganye irin su dill da kayan yaji kamar cumin sun dace da shi daidai.
Raw ko marinated: avocado, capers, da pickles suna ƙara wadata da bambanci. A cikin tartar, yana aiki da kyau tare da a m da kirim batu.
Cold, don amfanin yau da kullun: salads, omelets, taliya, sandwiches ko toasts tare da kyawawan abubuwan kiyayewa suna warware abincin rana da abincin dare tare da rikice-rikice ba tare da wahala ba. dandano mai yawa.
Tuna girke-girke: uku m ra'ayoyi
Tuna casserole tare da kayan lambu
Sinadaran: 500 g na tuna a tacos (haske, ja ko bonito), 3 manyan diced dankali, 2 yankakken karas, 150g Peas, 2 grated albasa, 1 yankakken tafarnuwa albasa, 1/2 gilashin rancio wine ko sherry, 2 tbsp manna tumatir, 1 bay ganye, tsunkule na saffron, 500ml kifi stock, gishiri, barkono da EVOO.
Watsawa: Azuba albasa da tafarnuwa a cikin EVOO akan zafi kadan kamar minti 10, ana motsawa har sai sun fara launin ruwan kasa. A zuba tumatir manna da karas a dafa na tsawon minti 5. Ƙara zafi kadan, zuba a cikin ruwan inabi kuma bar shi ya yi zafi. ƙafe barasa. Yayyafa, ƙara leaf bay da saffron.
Ƙara dankali da kuma dafa don minti 2. Rufe da broth kuma dafa har sai dankalin turawa ya kusan taushi. Ƙara Peas da Tuna Tacos da dafa. minti 3-4 kawai. Daidaita da gishiri da barkono kuma bari tsaya na minti 2 kafin yin hidima.
Tuna tartar da alayyafo da kirim mai tsami yogurt sauce
Sinadaran: 200g sabo ne sosai bluefin tuna loin, 1 tbsp soya miya, 1 Greek yogurt, 1 tbsp mayonnaise, 1 tsp lemun tsami ruwan 'ya'yan itace, 1/2 spring albasa, 1 tsp tsaba sesame. Don puree: 150g baby alayyafo, 1 matsakaici dankalin turawa, EVOO, gishiri da barkono.
Watsawa: Cook da peeled dankalin turawa a cikin ruwan gishiri; Minti 3 kafin karshen, ƙara ganyen alayyafo don saita launi. Zuba, kakar tare da gishiri da barkono, ƙara dash na EVOO, da gauraya. cimma kyakkyawan tsarki.
Yanke tuna a cikin cubes 1 cm tare da wuka. Yayyafa gishiri da barkono, ƙara tsaba sesame, soya sauce, da taɓawa na EVOO. Bari shi marinate a cikin firiji don minti 10. ta yadda za ta rika samun dandano ba tare da rasa natsuwa ba.
Mix yogurt, mayonnaise, lemun tsami, gishiri da kuma fantsama na EVOO; shafa kirim mai tusheSanya shi tare da tuna, wasu ganyen jarirai, albasar bazara mai julienned, da ƙananan quenelles na alayyafo puree.
Gasashen tuna tuna tare da ɓawon sesame
Sinadaran: Tuna steaks 4 mai kauri, ɗimbin gasasshen tsaban sesame baƙar fata, man sesame, gishiri da barkono. Yi hidima tare da gasasshen bishiyar asparagus.
WatsawaKi zuba fillet din da barkono, sannan a kwaba su da 'ya'yan sesame, sai a danna su kasa don a riko. Ki tafasa gasasshen, ki zuba man sesame, sannan azuba tsawon minti daya a kowanne gefe, a bar tsakiya ja. Ku bauta wa tare da bishiyar asparagus mai sauté da kuma yayyafa gishiri mai laushi. inganta juiciness.
Tuna na halitta: Dalilai 5 na kasancewa koyaushe a hannu
1) Protein inganci: game da 25g na furotin a kowace 100 g. Mafi dacewa don kula da ƙwayar tsoka da kuma sarrafa yunwa.
2) Haske da aiki: tun da ba shi da mai, yana ƙara ƙarancin adadin kuzari da kitsen mai; cikakke ne don abincin dare mai sauri da lafiya.
3) Cardioprotective Omega-3s: Ko da yake ya fi sauran juzu'i, yana ba da DHA da EPA, waɗanda ke da amfani ga zuciya, wurare dabam dabam, da ayyukan fahimi.
4) Mahimman abubuwan gina jiki: bitamin D, selenium da aidin, mahimmanci ga kasusuwa, rigakafi da metabolism (thyroid).
5) Jumlar versatility: salads, taliya, omelets, sandwiches ko kai tsaye daga akwati tare da matsi na lemun tsami. Dandan tsaka tsaki cewa yana tafiya da kusan komai.
Nawa ya kamata ku ci? Jagoran shine nau'in kifi 2-3 a kowane mako (150-200 g kowace hidima), nau'in nau'i da nau'i daban-daban. Ta wannan hanyar, zaku iya amfani da fa'idodi da fa'idodi ka daidaita abincinka.
Tuna a duniya: tattalin arziki, al'ada da abinci
Ecuador tana daya daga cikin manyan cibiyoyin gwangwani a duniya, tare da masana'antu a Guayas, Manabí, da Santa Elena, da kuma ikon sarrafawa da ke samar da kasuwanni a Turai da Amurka. Wannan sarkar masana'antu tana tare da sana'ar kamun kifi da abinci na gida inda tuna shine alamar.
A Spain, ban da danye da gasassun nama. littafin girke-girke yana haskakawa tare da marmitako, da albasa, pickles da gishiri abinci irin su jikaAbincin Haute ya binciko "marine offal" (hanta, zuciya, roe) da ƙananan yankewa tare da sakamako mai ban mamaki.
Tuna a cikin gwangwani, a cikin mai ko ruwa, da jaka
Mai ko ruwa? Yana da manufa: Man yana ƙara ɗanɗano da laushi kuma yana iya rage adadin kuzari a cikin miya; ruwa ya fi sauƙi. Ka tuna don magudana idan kana son daidaita adadin kuzari da duba alamun abinci. gishiri da ƙari gwargwadon bukatunku.
Gwangwani ko jaka? Jakar ta ƙunshi ƙarin kifi da ƙarancin ruwa, a shirye don ci ba tare da magudana ba. Kifin gwangwani yakan haɗa da ƙarin ruwa (sai dai iri a cikin mai mai kyau, wanda aka tsara don dauki yadda yake). Jakunkuna na kayan yaji, kodayake sun ɗan fi girma a cikin sodium, guje wa ƙara ƙarin mayonnaise ko riguna.
Tambayoyi akai-akai
Shin yana da kyau don karin kumallo lafiya?
Ee. A cikin omelet na Faransa tare da kayan lambu, a cikin gurasar alkama gaba ɗaya ko a cikin salatin sauri, tuna na halitta yana ba da kyauta furotin da micronutrients daga farkon awa.
Shin yana ba da amfani ga fata?
Omega-3s yana taimakawa wajen kiyayewa shingen lipid, inganta hydration da daidaita kumburi. Vitamin D kuma yana taka rawa wajen kula da nama.
Zan iya daskare riga da aka buɗe tuna a cikin ruwa?
Ba manufa bane. Da zarar an buɗe, za a iya shafar rubutu da dandano. Mafi kyau a ajiye a cikin firiji, an rufe shi sosai kuma cinye da wuri.
Shin yana ba da kuzari cikin yini?
Ee. Yana ba da furotin da lafiyayyen kitse waɗanda ke ba da gudummawa ga a makamashi mai dorewa ba tare da kwatsam kololuwa.
Jagorar dafa abinci da sauri
Grill/taki: 2-3 cm fillets, 45-60 seconds kowane gefe akan zafi mai zafi don zuciya mai ruwan hoda. A cikin kwanon rufi, duba abin da aka gama kuma cire kafin ya tsufa.
Stews: Ƙara tuna a ƙarshen kuma dafa don minti 3-4; ragowar zafi ya gama aikin kuma ka guji bushewa.
Gishiri: gawayi mai ƙarfi, saman teku, da cibiya mai daɗi. Huta na minti 2 kafin sassaƙa don ba da damar ruwan 'ya'yan itace ya tsere. sake rarraba mafi kyau.
Idan kun tsaya tare da ra'ayi ɗaya, bari ya zama wannan: tuna yana da lafiya kuma mai daɗi yau da kullun. Idan ka zaɓi nau'in kuma ka tsara da kyau, kula da wurin dafa abinci, kuma ka yi wasa da kayan ado kamar Peas, 'ya'yan itatuwa citrus, ganye, da sesame, za ka ji dadin samfurin da ya cika da shi. cututtukan zuciya, fahimi da fa'idodin tsoka, dace da girke-girke dubu, daga kantin sayar da abinci zuwa tebur a lokacin rikodin.
