So woate apataa bi a wɔfrɛ no monkfish ho asɛm pɛn? Ebia saa din yi yɛ foforo kakra ma wo. Ɛwom sɛ saa apataa yi ntaa mma yɛn man yi mu de, nanso ɛyɛ apataa a ɛyɛ dɛ yiye na ahoɔden wom a wohu wɔ Atlantic Po a atwa Amerika ho ahyia no mu. Wɔkyerɛ sɛ apataa yi nam yɛ den kakra, na ɛte sɛ ɔkɔre. Enti ɛnnɛ, momma yɛnka apataa a ne ho yɛ nwonwa a wɔfrɛ no monkfish yi ne akwahosan mu mfaso a ɛde ba yɛn nipadua so no ho asɛm.
Mpataa bɛn na saa nkokorafo yi yɛ?
Sɛ yɛbɛka no tiawa a, monkfish yɛ apataa a ne ho yɛ nwonwa yiye na ne ho yɛ soronko. N’atifi yɛ bruu na n’ase yɛ fitaa. Ne nipadua yɛ teateaa kakra na ɛyɛ tenten. Nanso nea ɛda nsow sen biara ne ne ti a ɛyɛ tratraa, kɛse ne n’ano kɛse a ne sẽ atenten te sɛ nnade. Esiane eyi nti, nnipa binom de aseresɛm frɛ apataa yi "ano kɛkɛ."
Nea ɛka ho no, apataa yi wɔ ɔfã ketewaa bi a ɛsensɛn ne ti so. Ɛte sɛ billy hook. Ɛde eyi di dwuma de twetwe mmoa na ɛkyere mmoa te sɛ mpataa nketewa afoforo. Esiane eyi nti, monkfish nso ka "angler fish" kuw no ho. Saa apataa yi tumi nyin bɛboro anammɔn 4 na ne mu duru bɛyɛ kilogram 22 (nkaribo 50).
Akwahosan mu mfaso bɛn na ɛwɔ monkfish a wodi so?
Monkfish yɛ apataa a aduannuru a ɛho hia te sɛ protein, phosphorus, vitamin B6 ne B12, ne selenium ahyɛ mu ma . Momma yɛnhwɛ nea mfaso horow yi mu biara yɛ ma yɛn nipadua.
Protein a ɛwɔ nipadua no mu
Yɛfrɛ protein sɛ "nneɛma a ɛkyekyere" yɛn asetra. Sɛ yedi protein a, yɛn nipadua no mu paapae mu yɛ no amino acid, na wɔde yɛ nkwammoaa foforo na esiesie nea asɛe.
Mfaso titiriw biako a ɛwɔ protein so ne sɛ ɛboa ma obi mu duru so tew. Wobɛyɛ dɛn ahu? Sɛ yedi aduan a protein pii wom a, yɛte nka sɛ yɛayɛ amee sen bere a yedi aduan a carbohydrates anaa srade pii wom. Eyi ma hia a ehia sɛ yedidi mpɛn pii no so tew na ɛboa ma yedi calories dodow a yedi da biara no so.
Bio nso, protein boa ma ntini ahorow siesie na ɛhyɛ mu den bere a wɔateɛteɛ wɔn apɔw mu awie no. Aduan a protein pii wom nso ho hia na wɔde asiw sarcopenia , tebea a ɛma ntini mu duru ne ne dwumadi so tew bere a obi nyin no ano.
Phosphorus a ɛwɔ nipadua no mu
Phosphorus yɛ ade a ɛho hia ma yɛn nnompe ne yɛn sẽ akwahosan . Nokwarem no, ɛyɛ nneɛma a ɛwɔ yɛn nipadua mu a ɛdɔɔso sen biara no mu biako. Phosphorus a ɛwɔ yɛn nipadua mu no mu dodow no ara wɔ yɛn nnompe ne yɛn sẽ mu.
Dwumadi afoforo a ɛho hia a phosphorus yɛ ni:
- Nipadua no ahoɔden dodow a wɔbɛkɔ so akura mu.
- Yɛn awosu mu nneɛma, DNA ne RNA a yɛbɛyɛ.
- Nkwammoaa mu ntini a wɔhyehyɛ.
- Nipadua no pH (acidity) a ɛkari pɛ a wɔbɛkɔ so akura mu.
- Boa a ɛboa ma oxygen kɔ nipadua no nyinaa mu.
- Amemene ne ntini ahorow no a wɔbɛma ayɛ adwuma yiye.
Vitamin B6 ne B12 a ɛwɔ nipadua no mu
Wɔahu sɛ vitamin B6 a wɔsan frɛ no pyridoxine , boa ma asiane a ɛwɔ hɔ sɛ obi benya kokoram ahorow bi no so tew. Vitamin B12 a wɔsan frɛ no cobalamin no fi awosu mu wɔ mmoa nnuan mu. Ɛho hia ma yɛn amemene ne yɛn ntini ahorow no nkɔso . Ɛboa nso ma wɔyɛ DNA ne mogya mu nkwammoaa kɔkɔɔ.
Selenium a wɔde yɛ nneɛma
Selenium yɛ mineral ketewaa bi a yɛn nipadua hia kakraa bi pɛ . Nanso saa sika ketewaa no yɛ adwuma pii. Ɛyɛ protein ne enzyme ahorow a wɔfrɛ no selenoproteins a ɛwɔ yɛn nipadua mu no fã titiriw. Eyinom ho hia na ama wɔayɛ DNA, abɔ nkwammoaa ho ban afi ɔsɛe ne ɔyare mmoawa ho, awo akwahosan, ne thyroid hormone a ɛsakra no.
Selenium yɛ nea wɔkora so kɛse wɔ yɛn thyroid ntini ne yɛn ntini ahorow mu . Selenium nso di dwuma titiriw wɔ thyroid yare, kokoram ahorow bi, ne komayare ano a wosiw mu. Sɛ nipadua no nni selenium a ɛdɔɔso a, autoimmune thyroid nyarewa te sɛ Graves yare ne Hashimoto yare betumi aba.
So nneɛma bi wɔ hɔ a ɛhaw adwene wɔ monkfish ho?
Yiw, nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yɛhyɛ no nsow. Mercury kakraa bi na ɛwɔ monkfish nam mu . Saa dodow yi nsɛe nnipa. Nanso te sɛ biribiara no, mpataa a mercury wom pii a wubedi no nyɛ papa mma w’akwahosan.
Nyansa wom titiriw sɛ mmofra nkumaa ne mmea a wɔrehwɛ kwan anaa wɔanyinsɛn no bɛtew mpataa a mercury wom a wobedi so. Nanso, wɔ mpanyimfo a wɔn mfe akɔ anim fam no, mfaso a ɛwɔ aduannuru te sɛ omega-3 a efi mpataa mu so no dɔɔso sen asiane nketenkete a efi mercury mu ba no.
Sɛ wɔde toto mpataa ahorow afoforo (te sɛ salmon ne tuna) ho a, omega-3 srade a ɛwɔ monkfish mu no sua kakra .
| Aduannuru a ɛma ahoɔden | Nneɛma a ɛwɔ gram 100 a wɔanoa biara mu |
|---|---|
| Calories a ɛwɔ nipadua no mu | 76. Nkyekyɛm |
| Protein a ɛwɔ nipadua no mu | 14.48 na ɛyɛ gram |
| Srade a ɛwɔ mu nyinaa | gram 1.52 na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | 0 grams na ɛyɛ |
| Cholesterol a ɛwɔ mogya mu | miligram 25 na ɛyɛ adwuma |
| Selenium a wɔde yɛ nneɛma | 26.5 micrograms na ɛwɔ hɔ |
| Sodium a wɔde yɛ nneɛma | miligram 18 na ɛyɛ |
Ɔkwan bɛn so na wɔma monkfish yɛ dɛ?
Wotumi noa monkfish wɔ akwan horow so. Mpataa dua no dɛ te sɛ ɔkɔre, na ɛno nti na wɔfrɛ no "ohiani ɔkɔre." Wodi ne mmerɛbo nso sɛ sushi bi a wɔfrɛ no "ankimo" wɔ Japan.
Wubetumi de apataa yi ato gya mu, ayɛ no hyew, ahyew no wɔ fononoo mu, anaasɛ wode ahyɛ soup mu mpo.
Ɛwom sɛ ebia apataa yi nyɛ fɛ koraa de, nanso ɛnyɛ den sɛ wobɛtɔ afi sotɔɔ mu, ayi ne were kɛkɛ, ayɛ no fillet, na woanoa. Nnuan ho nyansahyɛ a ɛyɛ mmerɛw yiye ni:
Tow monkfish asinasin no wɔ fononoo a ɛyɛ 400°F (200°C) mu a ngodua ngo kakra ne nneɛma a wɔde yɛ aduan no hyew bɛyɛ simma 20. Saa bere yi nyinaa, fa ngodua ngo tablespoon biako hyew wɔ kyɛnsee mu na fa akokoaa akutu no gu mu na fa hyew kosi sɛ ɛbɛyow, bɛyɛ simma 2. Awiei koraa no, pia lime nsu kakra gu mu. Sɛ wopɛ a, wubetumi de almond a wɔatwitwa no bi ahyɛ saa aduan yi so.
Nkrasɛm a Wɔde Kɔ Fie
- Monkfish yɛ mpataa bi a ne dɛ te sɛ ɔkɔre nam na ɛwɔ aduannuru pii.
- Protein pii wom, na ɛboa ma obi mu duru so tew na ɛma ntini mu yɛ den. Fosphorus a eye ma nnompe, vitamin B a ɛho hia ma ntini ahorow, ne selenium a ɛho hia ma thyroid ntini no nso pii wom.
- Mercury kakraa bi na ɛwom, nanso ɛho hia sɛ mmofra nkumaa ne mmea a wɔyem hwɛ yiye bere a wɔrenom no.
- Ɛwom sɛ eyi yɛ aduan a ahoɔdennuru nnim na sodium kakraa bi na ɛwom de, nanso srade bi wɔ mu, enti ɛbɛyɛ papa sɛ wubedi no bere ne bere mu, sɛ ɛnyɛ daa mpo a.
- Sɛ woresusuw ho sɛ wode biribi foforo bɛka w’aduan ho anaasɛ wowɔ aduannuru ho haw biara a, wo ne w’abusua oduruyɛfo (oduruyɛfo) nkasa.
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