THEThe tuna is a fish very present in the feeding of Italians. In box or jar can make salads tasty or be the perfect ingredient for many dishes, from appetizers to seconds. If it is fresh it can be cooked in a thousand different ways, or eaten “in purity” like tartar. On the occasion of the World Tuna Day that occurs on May 2ndwe discover with the nutritionist all the benefits of this food and which some contraindications can be.
Tuna: which one to choose
«There are numerous variants of tuna, the red one is considered the most valuable. Then there is the one with a yellow fin, very used for the insulting, the southern one, the tuna tuna or indopacific, the Atlanticus, the Orientalis and the Alalunga. All these species are present in the open seas of the whole planet. In Italy you can buy fresh in almost every month of the year, Except in January and July. In our country, then, the main tuna are found in Sicily and Sardinia. “Colimena tuna is certainly Italian excellence. When it comes to choosing industrial tuna, Better to focus on the glass rather than in a can. When you buy fresh, however, it is good to focus on the small size. This is because, being tuna a large fish, it has greater chances of containing Mercury, a heavy neurotoxic metal », explains the Dr. Ilenia Grieconutritionist and founder biologist of the private nutrition method.
In box vs in glass
«The main difference between canned tuna or glass concerns the conservation method. When in box, it’s Usually sold in metal cans, often aluminum. It is cooked and sterilized at high temperatures directly in the container. This process guarantees one long duration of conservation, protecting the product from oxidation and bacterial contaminations. Tuna in glasson the other hand, it is generally steamed before being inserted in the jar, then sealed and pasteurized. The result? A softer consistency And a flavor that many consider more natural and delicate. The list of ingredients can also vary. Canned tuna is often preserved in vegetable oil, brine or with the addition of aromas. The glass, on the other hand, tends to be more essential: olive oil, fish oil or simply the cooking liquid. A difference that can influence the nutritional and caloric profile of the final product. So, both formats are valid, but respond to different needs: practicality and long conservation on the one hand, perceived quality and visual transparency on the other. The choice depends on the personal taste and the type of use in the kitchen », underlines the expert.
The right cut
«If consumed fresh, it is Rich in Omega 3 fatty acidswhich help prevent cardiovascular diseases, control blood pressure and tri levelsglycerides. Omega 3 polyunsaturated fatty acids also contribute to lowering the LDL cholesterol, so -called bad and they have beneficial effects on memory and mood. The tuna also contains considerable quantities of phosphorus, excellent for correct development of bones and teeth. It is also rich in selenium, which supports the immune system and promotes male and female fertility. The meat, when the specimen is still whole, it must be lucid, never opaque. It must also be firm and well attached to the Lisca. Among the various cuts to choose from there is, first of all, the filletone of the most precious and lean. This part includes abdomen and hips. There is then the bellythe most precious ever, especially in large tuna. This meat is very tender and tasty and covers the abdominal sides and cavities. The tarantello It is halfway between the dorsal part and the belly. It is softer than the fillet, but not as fat as the belly, while still maintaining a rich flavor. The mosciame It is a sort of “sea ham”, a dried tarantello. And finally the codella It is the rear part, typically used also for roast tuna with Carlofortina, with tomato, bay leaf, garlic and white wine “, continues the expert.
What to pay attention to
«There is little talk about the risks related to contamination by Metilmercurio, or the chemical form with which Mercury is bioacumula in fish and other fish productsespecially in large marine predators such as tuna, but also swordfish and large cod. That’s why It is good to prefer the small sizea choice that helps to avoid, or in any case limit, the absorption of this metal. Always for this reason It is recommended not to take on excessive quantities. Another risk which can be incurred by consuming tuna is the Mackerel syndrome, mostly caused by tuna and mackerel when they are stored badly. Thus potentially toxic decomposition substances are formed. The symptoms be careful are: widespread erythema around the neck and face, itching, headache, breathlessness and tachycardia. This intoxication is given by high levels of histamine, present in little fresh fish products. This substance, which is not present in fish at the time of fishing, is produced by the transformation of an amino acid normally contained in high quantities in the muscles of this animal, histidine, favored by a bad conservation of the product. Just the presence of histamine makes the tuna Not recommended for people who take anti -tubercularssince it could cause cardiovascular events or hypertensive episodes », concludes Dr. Grieco.
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