Tuna gwangwani sanannen tushen furotin ne mai dacewa da ake samu a cikin kayan abinci a duniya. Koyaya, tare da haɓaka damuwa game da matakan mercury a cikin kifi, mutane da yawa suna mamakin gwangwani na gwangwani na tuna da suke da aminci don cinye kowane wata.
FDA da EPA sun ba da shawarar cewa manya za su iya cin abinci lafiya har zuwa oza 12 (kimanin nau'i biyu zuwa uku) na kifin ƙarancin mercury a kowane mako. Tuna gwangwani, musamman tuna tuna, galibi ana la'akari da zaɓin ƙarancin mercury. Koyaya, yana da mahimmanci a bambance tsakanin nau'ikan tuna tuna da ake da su. Tuna mai haske yawanci ana yin ta ne daga skipjack tuna, wanda ke da ƙasa a cikin mercury idan aka kwatanta da tuna tuna albacore, wanda ke da yawan mercury.
Don daidaitaccen abinci, ana ba da shawarar cewa kada ku cinye fiye da oz 6 na tuna tuna albacore a kowane mako, wanda shine kusan oza 24 a kowane wata. A gefe guda kuma, tuna tuna gwangwani ya ɗan fi karimci, tare da matsakaicin oza 12 a kowane mako, wanda shine kusan oza 48 a kowane wata.
Lokacin shirya cin abincin tuna gwangwani na wata-wata, la'akari da haɗa nau'ikan tushen furotin don tabbatar da daidaiton abinci. Wannan na iya haɗawa da wasu nau'ikan kifi, kaji, legumes, da sunadarai na tushen shuka. Hakanan, kula da kowane ƙuntatawa na abinci ko yanayin lafiya wanda zai iya shafar cin kifi.
A taƙaice, yayin da tuna gwangwani abinci ne mai gina jiki kuma mai yawa, daidaitawa shine mabuɗin. Don daidaita ma'auni, iyakance albacore tuna zuwa oza 24 a kowane wata da haske tuna zuwa matsakaicin oza 48 a kowane wata. Ta wannan hanyar, zaku iya jin daɗin fa'idar tuna tuna gwangwani yayin da ake rage haɗarin haɗarin lafiyar mercury.
Lokacin aikawa: Janairu-13-2025