I-tuna ibhekwa njengento enokudla okunomsoco okuphezulu kanye nokunambitheka okumnandi okukhethekile. Mhlawumbe ukudumala kwabantu abaningi, okwenziwa yi-tuna esiphundu. Silandele ukuze ufunde izitsha ze-tuna ezi-5 ezimnandi nezikhangayo ngesihloko esingezansi!
Okuqukethwe okuyinhloko esihlokweni
Okuqukethwe okunomsoco kwe-tuna
Uma uzibuza ukuthi udle i-tuna noma cha, thola ukwakheka okunomsoco kwamagremu angu-165 we-tuna epakishiwe neyomisiwe kanje:
- Amakhalori: 191
- Amafutha: 1.4g
- Isodium: 83mg
- Ama-carbohydrate: 0 g
- I-fiber: 0g
- Ushukela: 0g
- Amaprotheni: 42g
I-tuna ayinawo ama-carbohydrate, i-fiber noma ushukela.
Mayelana namafutha: I-tuna iqukethe amafutha anempilo afana ne-omega 3 fatty acids kodwa inamafutha aphansi jikelele (angaphansi kwamagremu angu-2 ithini ngalinye). Nokho, izinhlobo ezihlukahlukene ze-tuna zizoba namanani ahlukene wamafutha. Izinhlobo ze-tuna ezilandelayo zikleliswe ngokulandelana kwazo ukusuka kokukhuluphele kakhulu kuye kokukhuluphele kancane: i-bluefin entsha, i-albacore emhlophe ethinini, i-tuna ekhanyayo efakwe ethini, i-skipjack entsha kanye ne-yellowfin entsha. . Yenzani i-tuna?
Mayelana namaprotheni: I-tuna iwukudla okunamaprotheni amaningi. Ithini elilodwa le-tuna linamagremu angu-42 amaprotheni aphelele nama-amino acid amaningi abalulekile.
Mayelana namavithamini namaminerali: Yenzani i-tuna? Igcwele izakhamzimba ezifana: i-calcium, i-phosphorus, i-potassium, i-zinc, amavithamini B, i-selenium ne-choline. Njengokunye ukudla okusemathinini, i-tuna ingaba nesodium ephezulu. Ungaqhathanisa amalebula okudla ukuze uthole imikhiqizo enesodium ephansi noma imikhiqizo engenawo usawoti owengeziwe.
Yenzani i-tuna?
1. Isaladi ye-tuna
Okubalulekile
- 2 amaqanda
- I-tuna emafutheni 100 gr
- I-lettuce 100 gr
- 1 ukhukhamba
- 1 utamatisi
- I-Lemon 1/2 isithelo
- U-anyanisi 1/2
- 6 iminqumo eluhlaza noma emnyama
- (esika izingcezu)
- Imayonnaise – 1.5 tbsp
- Usawoti kanye pepper 20 gr
- Amafutha e-Olive 1/4 indebe
- Uviniga 1/4 indebe
- Uju 1 ithisipuni
- I-mustard 1 ithisipuni
- Usawoti 1/4 isipuni
Ukwenza
Isinyathelo 1: Lungisa izithako
- Utamatisi osikiwe. Ulethisi wageza waqotshwa. Amaqanda abilisiwe kanzima, asikiwe. Ama-tuna chips amancane. Ulethisi, iminqumo inqunywe phakathi. Hlanza u-anyanisi bese uwusika ube mncane. Amaqanda abilisiwe, bese asikwa abe yizicucu ezilingana ne-bite.
Isinyathelo sesi-2:
- Faka ulethisi, utamatisi, anyanisi, tuna endishini, uthele ukugqoka phezu kwayo, uhlanganise kahle futhi ubeke iqanda phezulu.
Isinyathelo sesi-3:
- Beka umkhiqizo oqediwe epuleti futhi unake isidlo esiqandisini cishe imizuzu engu-15 – 30 ngaphambi kokusebenzisa. Ungakwazi futhi ukwengeza imayonnaise nejusi kalamula ukuze wenze isidlo sibe mnandi kakhulu.
Isinyathelo sesi-4: Qeda futhi uhlobise i-tuna ukuze wenze okuthile ngesaladi ye-tuna.
2. I-Tuna e-Pan-fried with passion fruit sauce
Okubalulekile
- I-tuna 200 gr
- Passion izithelo 3 izithelo
- I-Cornstarch 1 tbsp
- I-garlic egayiwe 1 isipuni
- Amafutha e-Olive 3 wezipuni
- I-margarine 1 isipuni
- Usawoti 1 ithisipuni
- Ushukela 2 wezipuni
Ukwenza
Isinyathelo 1: Lungisa i-tuna
- I-tuna ihlanzwe, isikhumba namathambo asusiwe, i-fish fillet yenyama. Noma ungathenga i-tuna esivele ifakwe ama-fillet ezitolo ezinkulu ukuze wonge isikhathi sokucubungula.
Isinyathelo sesi-2: Yenza isoso yezithelo zothando
- Passion izithelo imbewu asuswe, uthole ijusi endishini, ungakwazi ukwengeza amanzi kancane elicwengekileyo ukuze anciphise ijusi passion izithelo. Faka isipuni esingu-1 se-cornstarch endishini, ugovuze kahle.
- Beka ipani esitofini, engeza isipuni esingu-1 samafutha omnqumo, isipuni esingu-1 sikagalikhi ogayiwe, gazinga phezu komlilo ophakathi. Bese uthele passion isithelo juice epanini, ugovuze kahle. Pheka kuze kube yilapho i-sauce iqala ukubila, bese ufaka isipuni esingu-1 semajarini, uncibilike.
- Faka isipuni esingu-1 sikasawoti, isipuni esingu-1 sikashukela, ugovuze kahle cishe imizuzu engu-2-3, bese uvala ukushisa.
Isinyathelo sesi-3: Bilisa i-tuna
- Shisisa ipani ngezipuni ezi-2 zamafutha omnqumo, phezu kokushisa okuphansi. Faka i-tuna epanini. Fry nhlangothi zombili kuze kube yilapho inhlanzi iqinile futhi igolide, bese uvala ukushisa.
Isinyathelo sesi-4: Okufanele ukwenze nge-tuna – Umkhiqizo oqediwe
- I-tuna igaywa kahle, inyama yenhlanzi yintsha, ayomile. Isosi yesithelo esimnandi nemuncu ehanjiswa ne-salmon ithuthukisa ukunambitheka kwesitsha futhi yehlisa iphunga lenhlanzi. Lesi sidlo ngokuqinisekile sizojabulisa umndeni wakho wonke.
3. I-Tuna Enephunga Elimnandi
Okubalulekile
- I-tuna 2 (cishe ama-600g)
- Uphayinaphu 1/2 isithelo
- I-coconut 1 isithelo
- 2 upelepele
- U-anyanisi onsomi 4 izingcezu
- I-garlic – ama-clove angu-4
- U-anyanisi oluhlaza 3 amagatsha
- Amafutha okupheka 6 wezipuni
- Amanzi anombala 1 ithisipuni
- Isosi yezinhlanzi 5 wezipuni
- I-seasoning evamile 1 encane (Ushukela / isinongo / upelepele ophansi / i-monosodium glutamate)
Ukwenza
Isinyathelo 1: Lungisa izithako
- Ngemuva kokuthenga i-tuna, uyayihlanza: susa zonke izitho zangaphakathi, ugeze ngamanzi anosawoti ahlanjululwe ukuze ususe iphunga lezinhlanzi zezinhlanzi, bese uhlanza ngamanzi ahlanzekile. Sika izinhlanzi zibe yizicucu cishe ama-knuckles amabili.
- Uphayinaphu uyawucwecwa, susa amehlo bese usika. U-anyanisi obomvu nesweli, ehlutshiwe futhi egayiwe. Ama-scallions athatha amaqabunga awonakele, asuse izimpande, aphihlize amakhanda ka-anyanisi futhi uthathe izicucu cishe ama-knuckles angu-2 amaqabunga ka-anyanisi. Ukhukhunathi omusha uyawuqoba ukuze uthole amanzi kakhukhunathi.
Isinyathelo sesi-2: Marinate inhlanzi
- Ngemuva kokucutshungulwa kokuqala, i-tuna izohlanjululwa ngezipuni ezi-5 zesoso yezinhlanzi, amathisipuni amabili e-monosodium glutamate, amathisipuni amabili kapelepele omhlaba, ithisipuni elingu-1 lesinongo, u-anyanisi ogayiwe nogalikhi. Hlanganisa kahle kuze kube yilapho inhlanzi isinongo ngokulinganayo, bese u-marinate imizuzu engu-20.
Isinyathelo sesi-3: Yenza isoso yezinhlanzi
- Faka izipuni ezimbili zamafutha okupheka ebhodweni, shisa amafutha, bese ufaka u-garlic ogayiwe namakhanda ka-anyanisi, gazinga kuze kube yiphunga elimnandi.
- Okulandelayo, gazinga uphayinaphu nhlangothi zombili kuze kube nsundu yegolide, bese ufaka 1 inkomishi yamanzi kakhukhunathi, engeza isipuni esingu-1 samanzi anombala (amanzi omkhiqizo), amathisipuni amabili kashukela, uthele kuwo wonke ama-marinade ezinhlanzi.
- Ubilise phezu komlilo ophakathi, uma isoso seyabila, cisha ukushisa.
Isinyathelo sesi-4: Marinate futhi uyithose i-tuna
- Faka epanini mayelana nezipuni ezi-4 zamafutha okupheka, shisa amafutha bese ufaka inhlanzi eyolisiwe bese uthosa inhlanzi emlilweni ophakathi kuze kube nsundu yegolide.
Isinyathelo sesi-5: Bilisa i-tuna ngophayinaphu
- Ngemva kokuba inhlanzi isiqedile ukuthosa, uyifaka ebhodweni lesoso elilungisiwe, engeza upelepele ongu-2 bese ubilisa i-chili imizuzu engu-30. Ngesikhathi ugcina, uma amanzi ezinhlanzi omile, engeza amanzi ahlanzekile kakhukhunathi noma amanzi abandayo ukuze amanzi asanda kuhlanganisa ubuso bezinhlanzi.
- Gcina kanjalo kuze kube yilapho amanzi omile, isinongo ukunambitha. Engeza ama-scallions aqoshiwe bese uvala ukushisa.
Isinyathelo sesi-6: Okufanele ukwenze nge-tuna – Umkhiqizo oqediwe
- Ngakho, kukhona isidlo se-tuna esimnandi nesikhangayo esidliwa namuhla. Inyama yenhlanzi ithambile, iphunga elimnandi, igcwele ukunambitheka okunosawoti, okumnandi, nosawoti, kuhlangene nephunga elimnandi nelimuncu elihambisana nelayisi elishisayo nemifino eluhlaza, iyiphunga elimnandi.
4. I-tuna efakwe u-garlic kanye ne-chili
Okubalulekile
- I-tuna 500 gr
- I-garlic egayiwe 1 isipuni
- I-chili egayiwe 1 tbsp
- U-anyanisi oluhlaza 1 igatsha
- Amafutha okupheka 230ml
- Isosi yezinhlanzi 3 wezipuni
- Amafutha e-cashew 2 wezipuni
- I-garlic powder 1 ithisipuni
- I-anyanisi powder 1 ithisipuni
- 1 isinongo esincane
Ukwenza
Isinyathelo 1: Lungiselela futhi marinate tuna
- I-tuna oyithengayo, geza, uthathe izingcezu ezingaba yiminwe emi-2 obukhulu.
- Gcoba ezingxenyeni zezinhlanzi izinongo ezihlanganisa 1/2 ithisipuni kasawoti, ithisipuni elingu-1 isinongo, 1/2 ithisipuni ye-MSG, isipuni esingu-1 samafutha okupheka, ithisipuni elilodwa likagalikhi, ithisipuni elingu-anyanisi powder. Marinate imizuzu engaba ngu-30 ukuze izinhlanzi zimunce izinongo.
Isinyathelo sesi-2: Yenza isoso ye-fish sauce
- Faka izipuni ezi-2 zikashukela, 1/3 ithisipuni ye-MSG, izipuni ezi-3 zesosi yezinhlanzi, izipuni ezimbili zamafutha e-cashew, izipuni ezine zamanzi, ugovuze kahle ukuhlanganisa izithako.
Isinyathelo sesi-3: Fry inhlanzi
- Beka i-pan esitofini, vula ukushisa okuphansi bese ufaka cishe u-200ml wamafutha okupheka kanye ne-1/2 yesipuni ye-cornstarch, ugovuze kuze kuhlakazeke impushana, bese uthosa inhlanzi.
- Fry kuze kube nsundu wegolide nhlangothi zombili, khipha izinhlanzi epuleti.
Isinyathelo sesi-4: I-Rim tuna
- Shisisa i-pan, engeza isipuni esingu-1 samafutha okupheka kanye ne-1/2 ye-garlic egayiwe, gazinga kuze kube yiphunga elimnandi. Okulandelayo, hlanganisa u-garlic ogayiwe osele kanye nopelepele ogayiwe endishini ye-fish sauce bese wengeza epanini lezinhlanzi.
- Vala i-pan, yehlisa ukushisa bese ubilisa kuze kube yilapho isoso somile futhi sishubile, inkathi ukunambitha. Ngezinye izikhathi, uthele i-sauce phezu kwezinhlanzi ukuze inhlanzi ifakwe ngokulinganayo.
- Ekugcineni, engeza ama-scallions aqoshiwe, vala i-pan bese upheka enye imizuzu engu-3, bese ufafaza ku-1/2 ithisipuni ye-pepper yomhlabathi, cisha ukushisa.
Isinyathelo sesi-5: Umkhiqizo oqediwe
- I-tuna emnandi nebabayo enenyama enothile ebabayo, efakwe kusoso wezinhlanzi onephunga elimnandi, umbala we-rim fish udonsa amehlo ngokwedlulele. Inhlanzi ethosiwe enogalikhi kanye nopelepele iyona efaneleke kakhulu ngelayisi elimhlophe.
4. I-Tuna eBraised ne-Soy Sauce
Okubalulekile
- I-tuna – 600 g
- I-sauce 4 tbsp
- Chili powder 1 tbsp
- Soy sauce 2 wezipuni
- U-anyanisi obomvu osikiwe 2 tbsp
- U-anyanisi oluhlaza oqoshiwe 2 tbsp
- I-garlic egayiwe 2 wezipuni
- 5 tincetu ginger
- Amafutha okupheka 2 wezipuni
- I-seasoning evamile 1 kancane
Ukwenza
Isinyathelo 1: Lungisa i-tuna
- Ukuze uqede iphunga le-tuna ngemva kokuhlanza, usika izinhlanzi zibe izingcezu ezilumayo, bese ugeza izinhlanzi kahle, kabili ngamanzi anosawoti ahlanjululwe kanye namanzi ahlanzekile bese ukhipha.
Isinyathelo sesi-2: Marinate inhlanzi
- Faka i-tuna enezipuni ezi-2 zesosi yesoya, isipuni esingu-1/3 se-MSG endishini enkulu, bese usebenzisa izinti ukuxuba kahle bese u-marinate imizuzu engaba ngu-15 ukuze izinhlanzi zimunce isinongo.
Isinyathelo sesi-3: Ngaphambi kokuthosa inhlanzi
- Faka ipani esitofini wezipuni ezi-2 zamafutha okupheka, izingcezu ezi-5 zejinja, izipuni ezi-2 zikagalikhi ogayiwe, izipuni ezi-2 zika-anyanisi onsomi osikiwe.
- Bese ugoqa-gazinga kuze kube yiphunga elimnandi, bese ufaka i-tuna egayiwe bese uthosa imizuzu emi-3 ekushiseni okuphakathi ukuze izinhlanzi zizingele futhi.
Isinyathelo sesi-4: Izinhlanzi zesitoko kanye nesoso yesoya
- Ngemva kokuba inyama yenhlanzi izingelwe, ufaka 4 wezipuni soy sauce, 1/2 isipuni ushukela, 1/2 isipuni of isinongo, bese ugovuze ngezinti cishe imizuzu 2 ekushiseni okuphakathi ukuze izinongo zingene.
- Okulandelayo, wengeza u-100ml wamanzi ahlungiwe kanye ne-1 isipuni se-chili powder. Buyela futhi upheke ngokushisa okuphezulu imizuzu engaba ngu-8 kuze kube yilapho amanzi eshubile, bese uvala ukushisa, engeza ama-scallions aqoshiwe, ukhiphe epuleti futhi ujabulele.
Isinyathelo sesi-5: Okufanele ukwenze nge-tuna – Umkhiqizo oqediwe
- I-tuna eboshiwe enesoso yesoya izoba nephunga elimnandi lesosi yesosi ngemva kokuphekwa. Lapho sidla, sizozwa ubumnandi benyama yenhlanzi exutshwe nokunambitheka okunosawoti wesosi ye-soy, umhluzi ucebile. Lokhu kuzoba isidlo esimnandi kakhulu ongasipheka futhi ujabulele nomndeni
5. I-tuna eyosiwe ku-foil
Okubalulekile
- I-tuna: inhlanzi engu-1
- U-anyanisi onsomi: izingcezu ezi-3
- I-garlic: 4 ama-clove
- Ujinja omusha: 1 piece
- Iphepha lesiliva
- Izinongo: usawoti, ushukela, pepper, …
Ukwenza
Isinyathelo 1: Lungisa izithako
- Thenga i-tuna, ugeze, bese usebenzisa ummese ukusika umzimba wezinhlanzi izikhathi ezingaba ngu-3 ukuze i-marinade ingene kalula ezinhlanzi.
- U-anyanisi obomvu nesweli, ehlutshiwe futhi egayiwe.
- Ijinja ehlutshiwe, igeziwe, iqotshwe uhhafu, isikwe kancane.
Isinyathelo sesi-2: Marinate inhlanzi
- Uhlikihla usawoti kanye nopelepele ngokulinganayo emzimbeni wenhlanzi. Bese, faka i-lemongrass kanye ne-ginger esikiwe esiswini senhlanzi ukuze inyama yenhlanzi ibe nephunga elimnandi.
- Okulandelayo, ubeka izinhlanzi phakathi nendawo ye-foil bese ubeka u-anyanisi oqoshiwe, u-garlic kanye ne-ginger ebusweni bezinhlanzi.
Isinyathelo sesi-3: Grisa izinhlanzi
- Vala nge-foil bese ubhaka izinhlanzi.
- Bhaka kuhhavini: Faka inhlanzi kuhhavini emazingeni angu-200 bese ubhake imizuzu engaba ngu-30. Kuye ngobukhulu bezinhlanzi, ungakwazi ukulungisa isikhathi sokubhaka ngokufanele.
- Ugrisa isitofu samalahle: Beka i-grill esitofini samalahle bese ubeka izinhlanzi ngaphezulu. Cishe imizuzu engu-6, upheqa izinhlanzi kanye ukuze izinhlangothi zombili ziphekwe ngokulinganayo.
Isinyathelo sesi-4: Okufanele ukwenze nge-tuna – Umkhiqizo oqediwe
- Ukhipha inhlanzi ku-foil, bese ubeka inhlanzi epuletini futhi ujabulele ngama-noodle amasha nemifino eluhlaza.
Siyabonga ngokulandela isihloko esithi “Yini ongayenza nge-tuna? Umhlahlandlela wezitsha ezi-5 ezimnandi ezenziwe nge-tuna “uthemba ukuthi uzoba nesikhathi esihle sokujabulela i-tuna nabathandekayo bakho.
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