Uyini uMasago? Izinzuzo kanye Nokwehla kweCapelin Fish Roe

-Delile

• Yini amasago?
• IMasago vs. tobiko
• Amakholori aphansi kepha anezakhamzimba eziningi
• Izinzuzo ezingaba khona zezempilo
• Umthombo ocebile wamaprotheni asezingeni eliphakeme
• Umthombo wemvelo we-selenium ne-vitamin B12
• Iphezulu kuma-omega-3 fatty acids
• I-mercury ephansi
• Amashansi angaba khona
• Ukukhathazeka kwemvelo ngokudoba i-capelin
• Okuqukethwe kwe-sodium ephezulu
• Ingozi yokuphendula okweqile
• Ingahlanganiswa nezithako ezingenampilo
• Ungayifaka kanjani ekudleni kwakho
• Okubalulekile

I-fish roe ngamaqanda avuthwe ngokuphelele ezinhlotsheni eziningi zezinhlanzi, kufaka phakathi i-sturgeon, i-salmon ne-herring.

IMasago iyinsephe ye-capelin, inhlanzi encane etholakala emanzini abandayo eNyakatho ye-Atlantic, eNyakatho Pacific nasezilwandle i-Arctic.

Isithako esidumile cuisine yase-Asia, i-masago ithathwa njengomkhiqizo okhethekile - ofunelwa ukunambitheka kwawo okwehlukile.

Lo mbhalo ubheka umsoco, izinzuzo, ukwehla nokusetshenziswa kwemasago.

Yini amasago?

I-smelt roe - eyaziwa kakhulu nge-masago - ngamaqanda adliwayo enhlanzi ye-capelin (UMallotus villosus), Okungokomndeni onukayo.

Zithathwa njengezinhlanzi ezidliwayo - okusho ukuthi zingumthombo wokudla obalulekile wezilwane ezinkulu ezinjenge-codfish, izinyoni zasolwandle, izimvu zamanzi nemikhomo.

Lezi zinhlanzi ezincane, eziluhlaza okotshani zifana ncamashi nezisardadi.

Yize inyama ye-capelin idla, ifunwa kakhulu ngabadobi ukudala eminye imikhiqizo, kufaka phakathi i-masago.

Cishe ama-80% we-capelin evuniwe isetshenziselwa ukukhiqiza imikhiqizo yenhlanzi nofulawa kawoyela, kanti ama-20% asele asetshenziselwa ukukhiqiza i-masago ().

I-capelin yesifazane iqala ukukhipha amaqanda cishe eminyakeni emibili kuya kwemine ubudala bese iqhubeka nokuzala ize ife.

IMasago ivunwa kwi-capelin yesifazane lapho izinhlanzi zigcwele amaqanda kodwa ngaphambi kokuba zithole ithuba lokuzala.

Ijwayele ukusetshenziswa njengesithako kumarolls we-sushi futhi inombala ophaphathekile, ophuzi, yize ivame ukudaywa ama-hues akhanyayo - afana ne-orange, obomvu, noma oluhlaza - ukwengeza intshisekelo ebonakalayo ezitsheni.

Inokunambitheka okuncane futhi kwesinye isikhathi kuxutshwe nezithako ezifana ne-wasabi, inki ye-squid, noma ujinja.

IMasago vs. tobiko

IMasago ivame ukudideka ne-tobiko - amaqanda noma i-roe yezinhlanzi ezindizayo. Yize ifana, i-tobiko ne-masago inokuhlukahluka okukhulu.

IMasago incane futhi ayibizi kangako kune-tobiko, yingakho isetshenziswa esikhundleni esidumile setobiko kumaroll sushi.

Ngokungafani nombala obomvu okhanyayo ngokwemvelo we-tobiko, i-masago inombala ophuzi othobekile futhi ivame ukudaywa ukuze ithuthukise intshisekelo yokubuka.

Ngenkathi i-masago inambitheka ngokufana ne-tobiko, inokuthambekela okuncane. Sekukonke, i-tobiko ne-masago zifana kakhulu, kepha i-tobiko ibhekwa njengesithako se-sushi esiphezulu kakhulu ngenxa yezindleko zaso nekhwalithi.

IMasago ivunwa ezinhlanzini zesifazane i-capelin ngaphambi kokuba zithole ithuba lokuzala. Kuvame ukusetshenziswa njengesithako ku-sushi futhi kuvame ukudaywa ukwengeza intshisekelo ebonakalayo ezitsheni.

Amakholori aphansi kepha anezakhamzimba eziningi

Njengezinye izinhlobo ze-fish roe, i-masago inama-kilojoule amancane kodwa inezakhi eziningi ezibalulekile.

I-ounce elilodwa (ama-28 amagremu) we-fish roe aqukethe (2):

• Amakholori: 40
• Amafutha: 2 amagremu
• Amaprotheni: 6 amagremu
• AmaCarbs: ngaphansi kuka-1 gram
• Uvithamini C: U-7% we-Reference Daily Intake (i-RDI)
• Uvithamini E: U-10% we-RDI
• I-Riboflavin (B2): U-12% we-RDI
• Uvithamini B12: U-47% we-RDI
• I-Folate (B9): 6% we-RDI
• I-Phosphorus: U-11% we-RDI
• Selenium: U-16% we-RDI

I-fish roe iphezulu kakhulu ku-vitamin B12, isakhi somzimba esibalulekile okufanele usithole ekudleni okudlayo, ngoba umzimba wakho awukwazi ukuzikhiqiza wedwa.

I-B12 ibaluleke kakhulu emisebenzini eminingi, kufaka phakathi ukuthuthukiswa kwamangqamuzana egazi abomvu, ukukhiqizwa kwamandla, ukudluliswa kwemizwa, kanye ne-DNA synthesis ().

I-fish roe efana ne-masago incane kuma-carbs kepha icebile ngamaprotheni namafutha anempilo afana ne-omega-3 fatty acids.

Lawa mafutha we-polyunsaturated asiza ukulawula ukuvuvukala futhi abalulekile ekusebenzeni kahle kwesistimu yakho yomzimba, inhliziyo, ama-hormone, namaphaphu ().

Ngokwengeziwe, i-fish roe igcwele ama-amino acid - amabhlogo wokwakha amaprotheni - ikakhulukazi i-glutamine, i-leucine, ne-lysine ().

I-Glutamine idlala izindima ezibalulekile empilweni yamathumbu nasemsebenzini wokuzivikela, kuyilapho i-leucine ne-lysine zibalulekile ekuhlanganisweni kwamaprotheni nasekulungisweni kwemisipha (,).

I-fish roe inamakholori aphansi kepha inezakhamzimba eziningi ezinjengamafutha enempilo, amaprotheni, amavithamini, namaminerali.

Izinzuzo ezingaba khona zezempilo

Njengezinye izinhlobo zokudla kwasolwandle, imasago inomsoco futhi inikela ngezinzuzo ezahlukahlukene zezempilo.

Umthombo ocebile wamaprotheni asezingeni eliphakeme

Yize emncane ngosayizi, umasago upakisha i-punch enamandla yamaprotheni.

I-1-ounce elilodwa (28-gram) elilodwa lihambisa amagremu ayi-6 wamaprotheni asezingeni eliphakeme - acishe afane neqanda elilodwa elikhulu (50-gram) (8).

Amaprotheni ukugcwaliswa kakhulu kwazo zonke izakhi zomzimba, kulandele ama-carbs namafutha.

Ukungeza ukudla okunothile kwamaprotheni njenge-masago ekudleni kwakho kungakusiza uhlale unelisekile futhi uvimbele ukudla ngokweqile, okungaholela ekunciphiseni isisindo ().

I-fish roe yiprotheni ephelele, okusho ukuthi inawo wonke ama-amino acid ayisishiyagalolunye adingekayo emzimbeni wakho.

Umthombo wemvelo we-selenium ne-vitamin B12

IMasago ingumthombo omuhle we-selenium, i-mineral esebenza njenge-antioxidant enamandla emzimbeni wakho.

Kutholakale kumanani agxilwe ekudleni kwasolwandle, i-selenium inciphisa ingcindezi ye-oxidative futhi idlala izindima ezibucayi kumgogodla wakho kanye namasosha omzimba ().

Ucwaningo lubonisa ukuthi amazinga egazi akhuphukile we-selenium angakhuphula ukuphendula komzimba futhi avimbele ukwehla kwengqondo (,).

IMasago futhi inovithamini B12 ophakeme, obaluleke kakhulu ekukhiqizeni impilo yezinzwa namandla, kanye neminye imisebenzi ebalulekile yomzimba ().

Iphezulu kuma-omega-3 fatty acids

Amafutha e-Omega-3 angamafutha we-polyunsaturated anezinzuzo eziningi zezempilo ezinamandla.

Lawa mafutha akhethekile alawula ukuvuvukala, alawule ukujiya kwegazi, futhi ayingxenye ebalulekile yolwelwesi lweseli lakho.

Ucwaningo lukhombisa ukuthi ukudla okudliwayo okuphezulu kokudla okunothe ngamafutha e-omega-3 kuhlotshaniswa nengozi ephansi yezimo zenhliziyo, kufaka phakathi ukwehluleka kwenhliziyo kanye nesifo semithambo yenhliziyo (,).

Imikhiqizo yezinhlanzi nezinhlanzi njengemasago ingenye yemithombo yokudla engcono kakhulu yamafutha omega-3.

I-mercury ephansi

Ngenxa yokuthi i-capelin iyinhlanzi encane ye-forage, ijwayele ukuba ngaphansi kakhulu kwe-mercury kunezinhlanzi ezinkulu njenge-mackerel ne-swordfish.

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi i-fish roe ivame ukwehla kakhulu kwi-mercury uma iqhathaniswa nezinye izingxenye zezinhlanzi njengezitho nezicubu zemisipha ().

Ngalesi sizathu, izinhlanzi ezinjenge-masago zingadliwa ngokuphepha yilabo abafuna ukugcina ukuthambeka kwabo kwe-mercury kuncane.

IMasago inezakhi zomzimba ezibalulekile ezinjenge-protein, i-vitamin B12, i-selenium, namafutha we-omega-3, anganikela ngezinzuzo ezahlukahlukene zezempilo. Ngaphezu kwalokho, iphansi nge-mercury, ekuvumela ukuthi unciphise ukuvezwa kwakho kule nsimbi esindayo.

Amashansi angaba khona

Yize i-masago inikela ngezinzuzo ezithile zezempilo, inezinkinga ezingase zibe khona futhi.

Ukukhathazeka kwemvelo ngokudoba i-capelin

Ngenkathi i-masago ingaba yindlela engcono kunezinye izinhlobo zokudla kwasolwandle, abathengi kufanele bazi ezinye zezinto ezikhathazayo ngokudlula kwezinhlobo ezisengozini nezisengozini yokudoba ezihlobene nezindlela zokudoba i-capelin.

Izinhlangano zezemvelo ziveza ukungaqiniseki kwabantu be-capelin nokukhathazeka ngezindlela ezithile zokudoba (17).

Njengoba ama-capelin abesifazane athwala amaqanda evame ukuqondiswa ukuxhasa ukufunwa kwe-masago, amanye amaqembu ezemvelo akhathazeka ngokuthi le ndlela ingahle ibe nomthelela omubi kubantu bezinhlobo ngokuhamba kwesikhathi (18).

Okuqukethwe kwe-sodium ephezulu

Njengamanye ama-fish roe, i-masago iphezulu nge-sodium.

Ngaphezu kwalokho, i-masago ivame ukuxutshwa nezithako ezinosawoti - njenge-soy sauce nosawoti - ukuthuthukisa ukunambitheka, okwandisa okuqukethwe kwe-sodium komkhiqizo wokugcina.

Eminye imikhiqizo yemasago pack engaphezulu kuka-260 mg we-sodium - 11% we-RDI - ibe yisipuni esincane esingu-1 (20-gram) esiphaka (19).

Yize iningi labantu lingadingi ukulandela ukudla okune-sodium ephansi, ukusetshenziswa kasawoti ngokweqile kungathikameza impilo futhi kungaholela ekwandeni kwengcindezi yegazi kubantu abazwela usawoti (,).

Ingozi yokuphendula okweqile

Njengoba i-masago iwumkhiqizo wezinhlanzi zasolwandle, labo abangahlelelwe izinhlanzi nezimbaza kufanele bayigweme.

I-fish roe iqukethe i-vitellogenin, iphrotheni leqanda leqanda lezinhlanzi elikhonjwa njenge-allergen ().

Ngaphezu kwalokho, i-fish roe ingadala nokungezwani komzimba nabantu abangenakho ukungezwani kokudla kwasolwandle. Lokhu kufaka phakathi ukuqubuka, ukuncipha kwemigwaqo yomoya, nomfutho wegazi ophansi ().

EJapan, i-fish roe ingeyesithupha yokudla okuvame kakhulu ukudla ().

Ingahlanganiswa nezithako ezingenampilo

Izinkampani eziningi zihlanganisa i-masago nezithako ezingenampilo, njenge-high-fructose corn syrup kanye ne-monosodium glutamate (MSG).

Ukusetshenziswa njalo kwesiraphu ye-high-fructose yommbila kuxhunyaniswe nokuzuza kwesisindo, ukumelana ne-insulin, nokuvuvukala ().

I-MSG iyisithasiselo esivamile sokudla esisetshenziselwa ukuthuthukisa ukunambitheka kwimikhiqizo efana ne-masago.

Ucwaningo lukhombisa ukuthi i-MSG ingaholela ekuphendukeni okungalungile kwabanye abantu, njengekhanda, ubuthakathaka nokuxubha kwesikhumba ().

IMasago ingaba ne-sodium eningi futhi iqukethe izithako ezingenampilo njenge-MSG nesiraphu yommbila ephezulu-fructose. Ngokwengeziwe, izindlela ezithile zokudoba i-capelin ziphakamisa ukukhathazeka kwemvelo.

Ungayifaka kanjani ekudleni kwakho

IMasago iyisithako esiyingqayizivele esingasetshenziswa ngezindlela eziningi.

Ukuthungwa kwawo oku-semi-crunchy nokunambitheka okunosawoti kukwenza kube ukwengeza okuphelele ezitsheni eziphefumulelwe zase-Asia noma ezikudonsayo.

Ingathengwa ngabathengisi abaningi bezinhlanzi zasolwandle kuma-flavour amaningi ahlukene, njenge-ginger, i-wasabi, ne-inki ye-squid.

Nazi ezinye izindlela zokwengeza i-masago ekudleni kwakho:

• Ama-sushi aphezulu enziwe ekhaya anezipuni ezimbalwa zamasago.
• Hlanganisa i-masago, ushizi nezithelo epuletini ukuze uthole okokuheha okumnandi.
• Sebenzisa i-masago ukunambitha izitsha zelayisi.
• Spoon masago ungene ezitsheni ze-poke ukuthola okwehlukile okuhlukile.
• Faka i-masago ezitsheni ze-noodle zase-Asia.
• Izinhlanzi eziphezulu nge-masago ukuthola iresiphi enambitheka kamnandi.
• Hlanganisa i-masago kwimayonnaise ye-wasabi noma ebabayo ukuze unambithe imiqulu ye-sushi.

Ngoba imasago ivamise ukuba nosawoti omningi, udinga kuphela inani elincane ukudala isibhakela esinamandla sokunambitheka.

Yize isetshenziswa kaningi ekudleni kwase-Asia, i-masago ingafakwa ezincwadini zokupheka eziningi ezingabhanqa kahle nento enosawoti.

IMasago ingangezwa ezitsheni zase-Asia njengama-noodle, irayisi, ne-sushi. Ingafakwa futhi kudiphu futhi isetshenziswe njenge-topping yezinhlanzi.

Okubalulekile

IMasago noma i-smelt roe ngamaqanda adliwayo enhlanzi ye-capelin.

Zigcwele amaprotheni nezakhamzimba ezinjenge-omega-3s, selenium, ne-vitamin B12.

Gwema imikhiqizo equkethe izithako ezingenampilo njengosawoti ongeziwe, isiraphu yommbila we-high-fructose, noma i-MSG, futhi ungadli i-masago uma uzwa usawoti noma uxabana nokudla kwasolwandle.

Kodwa-ke, uma ukwazi ukubekezelela ukudla kwasolwandle futhi ufuna isithako esithokozisayo esizokwengeza ukunambitheka okwehlukile kuzindlela zakho zokupheka, zama i-masago.