I-tuna ibalulekile ekudleni kwendlu yonke ngoba inamaprotheni amaningi futhi inamafutha amancane nama-calories. Ngaphezu kwalokho, ingxenye enhle ye-tuna inikeza i-calcium, i-niacin, amavithamini A, B no-D, no-Omega 3.
Lolu hlobo lwezinhlanzi lugaywa kalula futhi luxovwe ngokushesha okukhulu, kucatshangelwa ukuthi uzofaka umthamo ophakeme wevithamini B12 emzimbeni wakho.
Izithako
Ama-360grams we-tuna
Iqanda le-1
30 amagremu kashizi weParmesan
Amagremu angama-60 wezimvuthu zesinkwa ezifakwe obisini
4 wezipuni kawoyela
Phuma ngokuthanda kwakho
Ukulungiselela
Ngikhiphe i-tuna ngayifaka esitsheni ngayihlanganisa neqanda nezimvuthu zesinkwa, ngayihlobisa ngamafutha nosawoti. Dlulisa inhlama kabili ngesihlungo ukuze ifane.
Ngezandla zakho uyibumbe ibe yisoseji, uyisonge nge-napkin bese uyipheka imizuzu engama-25 emanzini abilayo, mayipholise bese uyisika ibe izingcezu.