Ese Tuna yo mu macupa ifite ubuzima bwiza?

Tuna yo mu macupa ni ikintu gikunzwe cyane mu bubiko bw'ibiribwa, kizwiho koroshya no gukoresha uburyo butandukanye. Ariko abantu benshi bibaza bati: ese tuna yo mu macupa ni nziza? Igisubizo ni yego rwose, hamwe n'ibintu by'ingenzi bigomba kwitabwaho.

Mbere na mbere, tuna yo mu macupa ni isoko nziza ya poroteyine. Igice kimwe gishobora gutanga garama 20 za poroteyine, bigatuma iba amahitamo meza ku bashaka kongera poroteyine zabo badakoresheje karori nyinshi. Ibi bituma ikundwa cyane n'abakinnyi, ababigize umwuga, n'undi wese ushaka amafunguro yihuse.

Uretse poroteyine, tuna yo mu macupa ikungahaye ku ntungamubiri z'ingenzi. Irimo aside irike ya omega-3, izwiho akamaro kayo ku buzima bw'umutima. Omega-3 ishobora gufasha kugabanya ububyimbirwe, kugabanya umuvuduko w'amaraso, no kunoza ubuzima bw'umutima n'imitsi muri rusange. Byongeye kandi, tuna yo mu macupa ni isoko nziza ya vitamine n'imyunyungugu, harimo vitamine D, selenium, na vitamine B, byose bigira uruhare runini mu kubungabunga ubuzima muri rusange.

Ariko, hari ibintu bimwe na bimwe ugomba kuzirikana ku buzima. Tuna yo mu macupa ishobora kuba irimo mercure, icyuma gikomeye gishobora kwangiza byinshi. Ni byiza kugabanya ikoreshwa ryayo, cyane cyane ku bagore batwite n'abana bato. Guhitamo tuna yoroheje, muri rusange ifite mercure nkeya ugereranije na albacore cyangwa tuna yera, bishobora kuba amahitamo meza.

Mu gihe uhitamo tuna yo mu macupa, shakisha amahitamo apakiye mu mazi aho kuba amavuta kugira ngo ugabanye kurya karori. Byongeye kandi, tekereza ku bicuruzwa bishyira imbere ibidukikije kandi ukoreshe uburyo bwiza bwo kuroba.

Mu gusoza, tuna yo mu macupa ishobora kuba inyongera nziza ku mirire yawe iyo uyiriye mu rugero. Ifite poroteyine nyinshi, intungamubiri z'ingenzi, ndetse n'uburyo bworoshye bwo kuyikoresha bituma iba amahitamo y'ibiryo by'agaciro, igihe cyose witaye ku rugero rwa mercure. Ishimire muri salade, sandwiches, cyangwa pasta kugira ngo ubone ifunguro rifite intungamubiri kandi ryoroshye gutegura vuba kandi vuba.