Ingabe Abesifazane Abakhulelwe Bangayidla I-Salmon Ebhemayo?

-Delile

• Izinhlobo zesalmon ebhemayo zichaziwe
• Ukulebula
• Amanye amagama esalmon ebhema amakhaza
• Iyini imiphumela yezempilo yokudla i-salmon ebhemayo ngenkathi ukhulelwe?
• Ingcuphe ephezulu ye-listeria
• Kungadala izikelemu ezinesinanakazana
• Iphezulu nge-sodium
• Okubalulekile

Abanye besifazane abakhulelwe bayakugwema ukudla izinhlanzi ngenxa ye-mercury nokunye ukungcola okutholakala kwezinye izinhlobo zezinhlanzi.

Noma kunjalo, inhlanzi iwumthombo onempilo wamaprotheni anciphile, amafutha anempilo, amavithamini namaminerali. Ukuphathwa Kwezokudla Nezidakamizwa (i-FDA) kuncoma nokuthi abesifazane abakhulelwe nabancelisayo badle ama-ounces ayi-8-12 (227-340 amagremu) ezinhlanzi eziphansi ze-mercury isonto ngalinye ().

I-Salmon ibhekwa njengephansi ku-mercury. Noma kunjalo, njengoba ezinye izinhlobo zingaphekiwe, ungazibuza ukuthi kuphephile yini ukudla i-salmon ebhemayo ngesikhathi sokukhulelwa.

Lo mbhalo uchaza ukuthi abesifazane abakhulelwe bangayidla ngokuphepha yini i-salmon ebhemayo.

Izinhlobo zesalmon ebhemayo zichaziwe

I-salmon ebhemayo ihlukaniswe ngokuthi iyabanda noma iyabhema hot kuye ngokuthi iyiphi indlela ethile yokwelapha:

• Ukubhema okubandayo. I-salmon yelaphekile yomile futhi iyabhema kuma-70-90 ℉ (21-32 ℃). Akuphekiwe ngokuphelele, okuholela kumbala okhanyayo, ukuthungwa okuthambile, nokunambitheka okuqinile, okunenhlanzi.
  • Lolu hlobo luvame ukukhonzwa ngokusakazeka, kumasaladi, noma kuma-bagels kanye ne-toast.
• Kushunqa intuthu. I-salmon iphulukisiwe nge-brine futhi iyabhenywa ku-120 ℉ (49 ℃) kuze kube yilapho izinga lokushisa langaphakathi layo lifinyelela ku-135 ℉ (57 ℃) noma ngaphezulu. Ngenxa yokuthi iphekwe ngokuphelele, inenyama eqinile, ethambile futhi enambitheka eqinile, enentuthu.
  • Lolu hlobo luvame ukukhonzwa ngamadiphu akhilimu, njengokungena, noma amasaladi okuphezulu nezitsha zelayisi.

Ngamafuphi, i-salmon ebhema amakhaza ayiphekiwe kanti i-salmon ebhemayo kufanele iphekwe ngokuphelele uma ilungiswe kahle.

Ngenxa yobungozi bezempilo bokudla ukudla kwasolwandle okungaphekiwe, abesifazane abakhulelwe akufanele badle isalmon ebhema amakhaza.

Ukulebula

Kuvamile ukubona imikhiqizo ehlukahlukene ebhemayo yama-salmon ezitolo zokudla noma kumamenyu okudlela. Kwesinye isikhathi le mikhiqizo ifakwa emaphaketheni avaliwe angenalutho noma amathini kathayela.

Imvamisa, amalebula okudla asho indlela yokubhema. Abanye baze baqaphele ukuthi umkhiqizo unamathiseli, okukhombisa ukuthi inhlanzi iphekiwe.

Uma ungaqiniseki ukuthi umkhiqizo ushisiwe noma ubhenywa ngamakhaza, kungcono ukubheka kuseva noma ushayele inkampani.

Amanye amagama esalmon ebhema amakhaza

I-salmon ebhema amakhaza ingabhalwa ngaphansi kwegama elehlukile, njenge:

• pâté
• Isitayela seNova
• ukudotshwa kwezinhlanzi
• sinqobile

I-salmon yesitayela seLox ne-gravlax yelashwe ngosawoti kepha ayibhenywa. Njengoba kunje, zithathwa njengezinhlanzi ezingaphekiwe. Izinhlanzi ezifakwe esiqandisini zibhekwa njengezinhlanzi ezingaphekiwe, kuyilapho i-jerky efakwe emathinini noma esitebeleni ithathwa njengephephile ukuyidla ngesikhathi sokukhulelwa ngaphandle kokupheka okwengeziwe (11).

Ngenkathi i-salmon ebhema amakhaza ibhema emazingeni okushisa aphansi futhi ayiphekiwe ngokuphelele, i-salmon ebhemayo eshisayo ibhema ezingeni lokushisa eliphakeme futhi imvamisa iphekwe ngokuphelele.

Iyini imiphumela yezempilo yokudla i-salmon ebhemayo ngenkathi ukhulelwe?

I-3.5-ounce (100-gram) eyodwa ekhishwa i-salmon ebhemayo inikeza izakhamzimba eziningi ezizuzisayo kwabesifazane abakhulelwe. Lokhu kufaka phakathi ():

• Amakholori: 117
• Amafutha: 4 amagremu
• Amaprotheni: 18 amagremu
• AmaCarbs: 0 amagremu
• Uvithamini B12: I-136% ye-Daily Value (DV)
• Uvithamini D: Ama-86% we-DV
• Uvithamini E: 9% we-DV
• Selenium: U-59% we-DV
• Insimbi: 5% we-DV
• Izinki: 3% we-DV

Inhlanzi icebile ngezakhi eziningi zomzimba ezidingekayo ekukhuleni nasekuthuthukeni okunempilo kwengane, njenge-iodine namavithamini B12 no-D ().

Uma kuqhathaniswa neminye imithombo yamaprotheni, inhlanzi ivame ukuba phezulu kuma-omega-3 fatty acids i-EPA ne-DHA. I-DHA idlala indima ebaluleke kakhulu ngesikhathi sokukhulelwa ngokunikela ekukhuleni kobuchopho besisu, futhi ixhunyaniswe nokukhula okungcono kwengane nengane (4).

Ngaphezu kwalokho, ukubuyekezwa okuningi kokudla kwezinhlanzi ngesikhathi sokukhulelwa kukhombisa ukuthi izinzuzo zokudla izinhlanzi eziphansi ze-mercury zidlula izingozi ezingaba khona ekukhuleni kwengqondo yezinsana (, 4, 5,).

Noma kunjalo, kunezingozi eziningana ezihambisana nokudla i-salmon ebhema amakhaza.

Ingcuphe ephezulu ye-listeria

Ukudla izinhlanzi eziluhlaza noma ezingaphekiwe njenge-salmon ebhemayo engabanda kungadala ukutheleleka okuningana kwamagciwane, amagciwane kanye nesimuncagazi.

Lokhu kuyiqiniso ikakhulukazi kwabesifazane abakhulelwe, abafinyelela izikhathi ezingaphezu kwezi-18 zenkontileka IListeria kunabantu abaningi. Lokhu kutheleleka kungadlulela ngqo embungwini nge-placenta (,,).

Lokhu kugula okubangwa ukudla kubangelwa IListeria monocytogenes amagciwane. Yize izimpawu zisukela kokumnene kakhulu kuya kwesinzima kwabesifazane abakhulelwe uqobo, ukugula kungadala imiphumela emibi kakhulu futhi ebulalayo ezinganeni ezingakazalwa (,).

IListeria kwabesifazane abakhulelwe nezingane ezingakazalwa kungaholela ku (, 11):

• ukulethwa ngaphambi kwesikhathi
• isisindo sokuzalwa esiphansi sezinsana
• i-meningitis (ukuvuvukala okuzungeze ubuchopho nommbila womgogodla)
• izisu

Ezinye izimpawu ze IListeria kwabesifazane abakhulelwe kufaka izimpawu ezinjengomkhuhlane, umkhuhlane, ukukhathala, nobuhlungu bemisipha. Uma uqaphela lezi zimpawu ngenkathi ukhulelwe futhi ucabanga ukuthi kungenzeka ukuthi uvumelekile IListeria, xhumana nomhlinzeki wakho wezokunakekelwa kwempilo ngokushesha ().

Ukunciphisa ubungozi bakho, kungcono ukugwema izinhlanzi ezingavuthiwe noma ezingaphekiwe njenge-salmon ebhema amakhaza, kanye neminye imithombo efana nenyama yokudla ngenkathi ukhulelwe (,,).

Ukuqinisekisa IListeria amagciwane abulewe, kufanele ushise ngisho ne-salmon ebhemayo eshisayo ibe ngu-165 ℉ (74 ℃) ngaphambi kokuyidla (11,).

Kungadala izikelemu ezinesinanakazana

Ukudla i-salmon eluhlaza noma engaphekiwe nakho kubeka engcupheni yokutheleleka ngama-parasitic ().

Esinye sezinambuzane ezivame kakhulu ku-salmon eluhlaza noma engaphekiwe yizikelemu (,).

Izikelemu ezingamabhande zingadala ubuhlungu besisu, isicanucanu, isifo sohudo, kanye nokwehla kwesisindo okungazelelwe noma ngokweqile. Kungaphinde kuholele ekusweleni komsoco nokuvinjelwa kwamathumbu ().

Indlela engcono kakhulu yokubulala ama-parasites afana ne-tapeworms ku-salmon ukujulisa izinhlanzi ngo -31 ℉ (-35 ℃) amahora ayi-15, noma ukuyishisa ekushiseni kwangaphakathi okungu-145 ℉ (63 ℃).

Iphezulu nge-sodium

Kokubili i-salmon ebanda futhi eshunqayo ishiswa ekuqaleni usawoti. Kanjalo, umkhiqizo wokugcina uvame ukugcwala nge-sodium.

Ngokuya ngezindlela ezithile zokuphulukisa nokulungiselela, ama-ounces ayi-3.5 (100 amagremu) we-salmon ebhemayo ingaqukatha ama-30% noma ngaphezulu kwesilinganiso sansuku zonke esinconyelwe ukudla kwe-sodium okungama-2,300 mg kwabesifazane abakhulelwe kanye nabantu abadala abaphilile (, 20).

Ukudla okune-sodium eningi ngesikhathi sokukhulelwa kuhlotshaniswa nengozi eyandayo yokukhulelwa umfutho wegazi ophakeme kanye ne-preeclampsia, zombili ezinemiphumela emibi eyingozi komama nasezinsaneni ezisanda kuzalwa (,).

Ngakho-ke, abesifazane abakhulelwe kufanele badle kuphela ukudla okuphekwe ngosawoti njenge-salmon ebhemayo eshisayo ngokulinganisela.

Abesifazane abakhulelwe bangayidla ngokuphepha i-salmon ebhemayo uma ishubile ibe ngama-165 ℉ noma amafomu azinzile eshalofini, kepha isalmon ebhema amakhaza ikubeka engcupheni yokuba nesikelemu futhi IListeria izifo. Akufanele neze udle i-salmon ebhema amakhaza engaphekiwe uma ukhulelwe.

Okubalulekile

Ngenkathi i-salmon ebhemayo inomsoco kakhulu, kubalulekile ukugwema izinhlobo ezingashisi ezibandayo uma ukhulelwe. Lezi zinhlobo aziphekiwe ngokuphelele futhi zibeka izingozi ezinkulu empilweni.

Ngakolunye uhlangothi, i-salmon ebhemayo iphekwe ngokuphelele futhi akufanele idale izifo eziyingozi. Kodwa-ke, uma i-salmon ebhemayo ibingashiswanga phambilini ibe yi-165 ℉, qiniseka ukwenza lokho ngaphambi kokuyidla ukuqinisekisa ukuphepha. Izinketho zezinhlanzi ezibhemayo ezinamashalofu nazo ziphephile.

Ngakho-ke, kungcono kuphela ukudla i-salmon ebhemayo eshisayo noma eshalofini ngenkathi ukhulelwe.