Konke Odinga Ukukwazi NgeSalmon Ebhemayo

-Delile

• Amaqiniso ezomsoco
• Okuqukethwe usawoti
• Kwenziwa kanjani isalmon ebhemayo
• Inqubo yokubhema
• I-salmon ebandayo ne-hot-smoked
• Ukukhethwa nokugcinwa
• Izinzuzo nezingozi zezempilo
• Izinzuzo zesalmon ebhemayo
• Izingozi ze-salmon ebhemayo
• Izindlela zokudla i-salmon ebhemayo
• Okubalulekile

I-salmon ebhemayo, eyaziswa kakhulu ngosawoti wayo, ukunambitheka komlilo, kuvame ukubhekwa njengesibiliboco ngenxa yezindleko zayo eziphakeme kakhulu.

Ngokuvamile kuyiphutha nge-lox, omunye umkhiqizo we-salmon owelaphwayo kodwa ongabhenywa.

Kodwa-ke, njenge-lox, i-salmon ebhemayo ivame ukujatshulelwa ku-bagel noma ama-crackers nokunye okufakwayo okufana nokhilimu ushizi, ikhukhamba noma utamatisi.

Lo mbhalo uchaza konke odinga ukukwazi mayelana ne-salmon ebhemayo, kufaka phakathi izakhamzimba zayo, izindlela zokwelapha, kanye nezinzuzo nezingozi zezempilo.

Amaqiniso ezomsoco

I-salmon ebhemayo iphansi ngama-kilojoule ngenkathi izincoma ngamaprotheni asezingeni eliphakeme, amafutha abalulekile, namavithamini namaminerali amaningi.

I-3.5-ounce (100-gram) yokuphakelwa kwesalmon ebhemayo inikeza ():

• Amakholori: 117
• Amaprotheni: 18 amagremu
• Amafutha: 4 amagremu
• I-Sodium: 600-1,200 mg
• I-Phosphorus: I-13% ye-Daily Value (DV)
• Yethusi: Amaphesenti angama-26 e-DV
• Selenium: U-59% we-DV
• I-Riboflavin: 9% we-DV
• I-Niacin: 30% we-DV
• Uvithamini B6: U-16% we-DV
• Uvithamini B12: 136% we-DV
• UvithaminiE: 9% we-DV
• UvithaminiD: Ama-86% we-DV
• Choline: U-16% we-DV

Ngaphezu kwalokho, i-salmon ebhemayo ingumthombo ocebile wama-omega-3 fatty acids, enikeza i-0.5 gram ehlanganisiwe ye-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA) nge-3.5-ounce (100-gram) ekhonza ().

Lawa mafutha abhekwa njengabalulekile ngoba umzimba wakho awukwazi ukuwenza, ngakho-ke kufanele uwatholile ekudleni kwakho.

I-EPA ne-DHA zibalulekile ekusebenzeni kobuchopho, impilo yenhliziyo, nokuguga okunempilo (,,,).

Okuqukethwe usawoti

Ngenxa yokuthi icutshungulwa kanjani, i-salmon ebhemayo iphezulu nge-sodium, equkethe ama-600-1,200 mg nge-3.5-ounce (100 gram) ekhonza (,).

Uma kuqhathaniswa, ukukhonzwa okufanayo kwe-salmon entsha kunikeza ama-75 mg we-sodium ().

I-Institute of Medicine (IOM) kanye noMnyango Wezolimo wase-U.S. (USDA) batusa ukukhawulela ukungeniswa kwe-sodium ku-2,300 mg ngosuku ukunciphisa ubungozi besifo senhliziyo nesifo sohlangothi (, 9).

I-World Health Organisation (WHO) ne-American Heart Association (AHA) yeluleka umkhawulo ophansi kakhulu - i-2,000 ne-1,500 mg ngosuku, ngokulandelana (, 11).

Njengoba unjalo, ungahle uthande ukuqapha indlela odla ngayo u-salmon obhemayo, ikakhulukazi uma uzwela kasawoti.

I-salmon ebhemayo iwumthombo omuhle kakhulu wamaprotheni, amavithamini amaningi, kanye ne-omega-3 fatty acids. Noma kunjalo, iphakeme kakhulu nge-sodium kune-salmon entsha.

Kwenziwa kanjani isalmon ebhemayo

Ukubhema kuyindlela yokucubungula ukunambitheka, ukupheka, noma ukugcina ukudla ngokukuveza ukuthi kuyabhema. Isetshenziswa kakhulu nenyama, izinkukhu, nezinhlanzi.

Inqubo yokubhema

Ukubhema i-salmon, izintambo ezicijile, ezingenamathambo zimbozwa usawoti - futhi ngezikhathi ezithile ushukela - futhi zivunyelwe ukuhlala amahora ayi-12-24 ukuthola umswakama ngenqubo ebizwa ngokuthi ukwelashwa.

Uma inqubo yokwelapha yinde, usawoti omningi uqukethe usawoti.

Ngokudonsa umswakama, usawoti uthuthukisa ukunambitheka futhi asebenze njengesivimbelo ukuvimbela ukukhula kwamagciwane ayingozi angadala ubuthi ekudleni.

Okulandelayo, lezi zibopho zihlanjululwa ngamanzi ukuze kususwe usawoti omningi ngaphambi kokudluliselwa eziko lokubhema ukuze zome. Inqubo yokomisa isiza ukuthi izibopho zikhiqize i-pellicle, okuwukumbozwa kwamaprotheni okuvumela intuthu ukuthi inamathele kangcono ebusweni bezinhlanzi.

Okunamathiselwe emlilweni ngumuntu obhemayo oshisa izinkuni noma i-sawdust - ngokuvamile evela e-oki, i-maple, noma izihlahla ze-hickory-ukukhiqiza intuthu.

I-salmon ebandayo ne-hot-smoked

I-Salmon ingaba eshisayo noma ebhemayo. Umehluko omkhulu ukushisa kwegumbi lokubhema.

Nge-salmon ebhema amakhaza, izinga lokushisa kufanele libe ngama-50-90 ° F (10-32 ° C) amahora angama-20-24. Leli banga lokushisa alishisi ngokwanele ukupheka i-salmon, ngakho-ke kufanele kuthathwe ukunakekelwa okwengeziwe ngesikhathi sokulungiselela nokwelapha ukunciphisa ubungozi bokugula okubangelwa ukudla ().

Ngakolunye uhlangothi, ekubhemeni okushisayo, igumbi kufanele lifudumale ngokwanele ukufeza ukushisa kwangaphakathi okungenani kwe-145 ° F (63 ° C) okungenani imizuzu engama-30 ukupheka kahle i-salmon ().

Iningi le-salmon elibhemayo emakethe liyabhema. Ungahlukanisa izinhlobo ezibhemayo ezishisayo ngoba ukupakisha kwazo ngokuvamile kusho ukuthi kuphekwe ngokuphelele (,).

I-salmon ebhema amakhaza ijwayele ukuba bushelelezi futhi ibe mnene ngenkathi i-salmon ebhemayo ishisa futhi ibhema ngokunambitha.

Ososayensi bezokudla ngokuvamile bayeluleka ngokusebenzisa izindlela zokubhema ezibandayo ekhaya ngenxa yezingozi zokuphepha kokudla ezihilelekile. Noma kunjalo, ukubhema okushisayo kungenziwa ngokuphepha ekhaya ngemishini namasu afanele (15).

Ukukhethwa nokugcinwa

Ngenkathi ezinye izinhlobo ze-salmon ebhemayo zidinga ukufakwa esiqandisini, ezinye azidingi kuze kuvulwe iphakethe. Bheka ilebula lomkhiqizo ukuthola izincomo zokugcina.

Uma sekuvuliwe, i-salmon ebhemayo ingafakwa esiqandisini kuze kube amasonto ama-2 noma iqandiswe izinyanga ezi-3 (16).

Kufanele ugweme i-salmon ebhemayo enezingcezu eziningi ezimnyama. Lezi zingcezu zivame ukuba nokunambitheka okungathandeki futhi kufanele ngabe zigundiwe - yize kwesinye isikhathi zishiywa kumkhiqizo wokugcina ukwandisa isisindo sephakethe nezindleko.

I-salmon ebhemayo yenziwa ngokuphulukisa izibopho ngosawoti, bese uzifaka emlilweni obhemayo. Iningi lemicu libhenywa ngamakhaza, okusho ukuthi izinga lokushisa eliphekwe liphansi kakhulu ukubulala amagciwane angaba yingozi.

Izinzuzo nezingozi zezempilo

I-salmon ebhemayo inikeza izinzuzo eziningi zezempilo, kepha kufanele ugcine izingcindezi ezimbalwa engqondweni.

Izinzuzo zesalmon ebhemayo

I-omega-3 fatty acids i-EPA ne-DHA, enikezwa izinhlanzi ezinonile njengosalmon, zixhunyaniswe nokwehla kwesifo senhliziyo, umdlavuza othile, nokwehla kwengqondo okuhlobene nobudala (,,,).

La mafutha angasebenza ngokunciphisa i-triglycerides, ukunciphisa ukuvuvukala, nokugcina ukwakheka kobuchopho nokusebenza.

Yize kunjalo, ezinye izakhamzimba ezinhlanzini ezinamafutha kungenzeka zibhekane nengxenye yale miphumela, njengoba izifundo eziningana kuma-omega-3 supplements zehlulekile ukuthola izinzuzo ezifanayo (,,).

I-USDA incoma ukuthi abantu abadala badle okungenani ama-ounces ayisishiyagalombili (227 amagremu) wezinhlanzi zasolwandle ngesonto ukuthola cishe ama-250 mg we-EPH ehlangene ne-DHA ().

I-salmon ebhemayo ibuye inamavithamini namaminerali amaningi abalulekile empilweni yakho. Ukunikezwa kwe-3.5-ounce (100-gram) kuqukethe ukuphuma kwe-136% kwezidingo zakho zansuku zonke ze-vitamin B12, kanye ne-86% ye-DV ye-vitamin D ().

Ngaphezu kwalokho, ubukhulu bokuphaka obufanayo buhlinzeka ngaphezu kwesigamu sezidingo zakho zansuku zonke ze-selenium, esebenza njenge-antioxidant futhi engavikela ezifweni eziningana ().

Izingozi ze-salmon ebhemayo

I-3.5-ounce (100-gram) ekhonza i-salmon ebhemayo ingaba ngaphezu kwengxenye yomkhawulo wansuku zonke we-sodium ebekwe yi-USDA (9).

Ngakho-ke, uma ubuka ukusetshenziswa kwakho kasawoti, ungahle uthande ukulinganisela ukudla kwakho isalmon ebhemayo noma esikhundleni salokho udle isalmon entsha.

Ngaphezu kwalokho, izifundo zokubuka zibopha inyama ebhemayo neyacutshungulwa engcupheni eyengeziwe yomdlavuza othile, ikakhulukazi umdlavuza we-colorectal ().

I-salmon ebhemayo nayo ingakhuphula ubungozi be-listeriosis, isifo esibangelwa ukudla esibangelwa yigciwane IListeria monocytogenes (, , ).

Leli bhaktheriya libhujiswa kalula ukushisa kodwa likhula ngo-34-113 ° F (1-45 ° C), ibanga lokushisa lapho kuphathwa khona i-salmon ebhema amakhaza.

IListeriosis kungenzeka ithelele abantu abadala, abantu abanamasosha omzimba abuthakathaka, kanye nabesifazane abakhulelwe kanye nezinsana zabo ezisanda kuzalwa. Ngakho-ke, la maqembu kufanele agweme i-salmon ebhema amakhaza - yize izinhlobo ezisemathinini nezisemashalofini zithathwa njengeziphephile (,).

I-salmon ebhemayo ihlinzeka nge-omega-3s enempilo yenhliziyo, kanye nezinye izakhi zomzimba, kepha inosawoti omningi ikakhulukazi. Izinhlobo zokubhema ezibandayo zingandisa ingozi ye-listeriosis.

Izindlela zokudla i-salmon ebhemayo

Nazi izindlela ezimbalwa ezihlwabusayo zokujabulela i-salmon ebhemayo:

• ngebhegi elinoshizi kakhilimu
• phezu kwesaladi lakho olithandayo
• ekugcobeni ngamaqanda aqhekeziwe
• kubhakwe ku-gratin
• esobho lamazambane
• ixutshwe esitsheni se-pasta
• inyuselwa ediphini labaqhekezi
• ngoqwembe olunemifino

Ngaphezu kwalokho, ungenza i-salmon ebhemayo ekhaya uma ubhema kwakho.

Qala ngokuphulukisa izibopho ngosawoti okungenani amahora amane. Okulandelayo, zibambise zomile bese uzibeka ekubhemeni ngo-225 ° F (107 ° C) zize zifinyelele ezingeni lokushisa langaphakathi lika-145 ° F (63 ° C). Ungakwazi ukuqapha ukushisa kwabo usebenzisa i-thermometer yenyama.

Ungayijabulela i-salmon ebhemayo ngezindlela eziningi. Abantu abaningi bathanda ukuyidla ngamadiphu noma ngamabhele, amasaladi nakuma-pastas.

Okubalulekile

I-salmon ebhemayo iyinhlanzi enosawoti, ephulukisiwe edume ngokuthungwa kwayo okunamafutha nokunambitheka okwehlukile. Igcwele amaprotheni wekhwalithi ephezulu, amafutha we-omega-3 abalulekile, namavithamini namaminerali amaningana.

Kodwa-ke, iqukethe inani elikhulu le-sodium, futhi izinhlobo ezibhenywa ngamakhaza zingakhuphula ubungozi be-listeriosis.

Noma kunjalo, lokhu kudla okubabayo kungaba wengeze okunempilo ekudleni kwakho lapho kudliwa ngokulinganisela.