Sɛ wokɔ aguadidan kɛse bi mu, titiriw wɔ ɔfã a ɛfa nnuan a wɔahyɛ no nwini ho a, ebia woahu mpataa a wɔayam no fɛfɛɛfɛ a ɛyɛ borɔdɔma-pink. Wɔtaa frɛ eyinom sɛ ‘Smoked Salmon’. Nnipa binom ani gye ho sɛ wɔde krak, paanoo, anaa salad mpo di. Eyi yɛ aduan a ɛyɛ dɛ yiye. Nanso so ɛwɔ akwahosan mu mfaso bi ka ne dɛ ho? Anaasɛ asiane ahorow bi wɔ hɔ a yennim ho hwee? Okay, ɛnnɛ yɛbɛsua biribiara afa saa Smoked Salmon yi ho.
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Nea edi kan koraa no, dɛn ne salmon a wɔayam no wusiw?
Nnipa pii de salmon ahorow abien a wɔayam no wusiw no frafra ‘lox’. Sɛ yɛbɛka no tiawa a, lox yɛ salmon a wɔasa no yare ara kwa. Nanso, salmon a wɔayam no wusiw yɛ salmon bi a wɔde nkyene ayɛ no yare na afei wɔde ayɛ sigaret . Ɛsono salmon a wɔde akwan abien yi yɛ no dɛ ne sɛnea wɔyɛ no.
Ɛwom sɛ salmon a wɔayam no wusiw no mu ahoɔden sua de, nanso aduannuru a ɛwɔ mu no dɔɔso yiye. Momma yɛnhwɛ nea ɛtaa wɔ salmon a wɔayam no wusiw gram 100 a ne kɛse bɛyɛ sɛ nnuadewa fã mu.
| Aduandi mu ade titiriw | Dodow (gram 100 biara) . |
|---|---|
| Calories a ɛwɔ nipadua no mu | 117. Nkyekyɛm |
| Protein a ɛwɔ nipadua no mu | gram 18.3 na ɛyɛ |
| Kɛseɛ | gram 4.3 na ɛyɛ |
| Sodium - (nkyene) . | miligram 672 na ɛyɛ |
| Vitamin B12 a ɛwɔ nipadua no mu | 3.26 micrograms na ɛwɔ hɔ |
| Selenium a wɔde yɛ nneɛma | miligram 32.4 na ɛwɔ hɔ |
| Vitamin A ne E a ɛwɔ nipadua no mu | Sika a ɛho hia kɛse |
Mfaso bɛn na ɛwɔ salmon a wɔayam no wusiw so?
Salmon a wɔayam no wusiw nyɛ aduan a ɛyɛ dɛ kɛkɛ. Ɛwɔ akwahosan mu mfaso pii.
1. Omega-3 Srade Acids pii wom
Eyi ne Smoked Salmon su a ɛsom bo sen biara. Omega-3 srade yɛ srade a ɛho hia a yɛn nipadua no ankasa ntumi nyɛ, nanso ɛho hia ma yɛn akwahosan.
- Eye ma koma no: Omega-3s tew triglycerides, srade bɔne bi a ɛwɔ mogya mu no so. Wɔboa nso ma wɔhyɛ mogya mmoroso so na ɛtew asiane a ɛwɔ hɔ sɛ obi benya komayare so.
- Ɛyɛ kɛse ma amemene no dwumadi: Omega-3s ho hia na ama yɛn amemene no nhyehyɛe ne ne dwumadi akɔ so atra hɔ. Wɔboa ma nneɛma te sɛ nkae, adesua tumi, ne adwene mu ɔhaw a ebetumi aba bere a obi nyin no tu mpɔn.
- Ɛtew Ɔfe so: Ɔfe a enni sabea wɔ nipadua no mu ne nyarewa pii a enni sabea te sɛ asikreyare, komayare, ne kokoram ntini. Omega-3 yɛ ade a tumi wom a ɛma wotumi siw ɔfe yi ano.
Omega-6 ne omega-3 a ɛkari pɛ no ho hia yiye. Nnuan a yedi no pii wɔ omega-6 pii. Eyi betumi ama ɔfe no ayɛ kɛse. Nnuan a omega-3 pii wom te sɛ salmon a wobedi no betumi aboa ma wɔasiesie saa kari a ɛnkari pɛ yi.
2. Protein fibea a ɛkorɔn sen biara
Protein ho hia na ama ntini nyin na nkwammoaa asiesie wɔ nipadua no mu. Protein pii wɔ Salmon a wɔayam no wusiw mu, enti sɛ woadi kakraa bi mpo a, wote nka sɛ woama . Eyi boa ma wudi w’adidi boro so so na ɛboa ma wohwɛ wo mu duru so.
3. Vitamin ne mineral ahorow a ɛsom bo
- Vitamin B12: Vitamin B12 ho hia na ama ntini ahorow no ayɛ adwuma yiye, DNA a wɔyɛ, ne mogya mu nkwammoaa kɔkɔɔ a ɛba.
- Vitamin A ne E: Eyinom yɛ nnuru a ano yɛ den a ɛko tia ɔyare mmoawa. Saa vitamin ahorow yi boa ma nneɛma a epira a wɔfrɛ no free radicals a ɛba nipadua no mu no sɛe nkwammoaa no ano.
- Astaxanthin a wɔde yɛ aduru:Saa ade a ɛko tia ɔyare mmoawa yi ne nea ɛma salmon nya kɔla fɛfɛ a ɛyɛ pink-orange. Ɛyɛ papa paa ma koma no. Efisɛ ɛma nipadua no HDL srade a mfaso wɔ so (srade pa) no yɛ kɛse na ɛtew LDL srade a epira (srade bɔne) no so.
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Check Availability →Nanso, afã horow bi nso wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye wɔ ho.
Ɛho hia sɛ wuhu sika no fã foforo, ne ɔfã a eye nso. Nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye bere a yɛredi salmon a wɔayam no wusiw no.
1. Sodium (nkyene) a wɔde di dwuma pii
Eyi ne asiane kɛse ne nea ɛho hia sen biara wɔ salmon a wɔayam no wusiw mu.
Salmon a wɔayam no wusiw wɔ sodium bɛyɛ miligram 672 wɔ gram 100 biara mu. Nanso salmon a wɔayɛ no foforo gram 100 wɔ sodium kakraa bi pɛ, bɛyɛ miligram 75. Wo de susuw nsonsonoe a ɛwɔ mu no ho hwɛ!
Sɛnea Wiase Nyinaa Akwahosan Ahyehyɛde kyerɛ no, sodium dodow a ɛsɛ sɛ ɔpanyin a ɔwɔ apɔwmuden di da biara ne miligram 2,000. Amerika Koma Fekuw no ka sɛ sɛ wɔde anohyeto ma miligram 1,500 a, eye. Enti sɛ wudi salmon a wɔayam no wusiw gram 100 a, wubenya nkyene a wudi da biara no bɛboro nkyem abiɛsa mu biako wɔ aduan biako mu.
Sɛ wowɔ mogya mmoroso anaa komayare a , ɛsɛ sɛ wohwɛ yiye kɛse wɔ salmon a wɔayam no wusiw a wubedi ho. Nkyene pii betumi ama mogya mmoroso akɔ soro bio, na ama asiane a ɛwɔ hɔ sɛ obi benya akisikuru ne komayare no ayɛ kɛse.
2. Kokoram ho asiane
Nhwehwɛmu ada no adi sɛ nam a wɔayam no wusiw pii ne bere tenten a wodi no betumi ama kokoram ahorow bi te sɛ kokoram a ɛwɔ akyi berɛmo mu no ayɛ kɛse kakra . Eyi nkyerɛ sɛ sɛ obi di salmon a wɔayam no wusiw a, ɛbɛma obi anya kokoram. Nanso, nyansa wom sɛ wobɛkwati sɛ wubedi boro so sɛ wo su.
3. Asiane a ɛwɔ hɔ sɛ obi benya ɔyare mmoawa - Listeriosis
Eyi yɛ biribi a ɛsɛ sɛ yɛma yɛn ani da hɔ ampa. Salmon a wɔnom wusiw awɔw mu titiriw betumi anya ɔyare mmoawa bi a wɔfrɛ no Listeria monocytogenes . Saa mmoawa yi betumi de ɔyare mmoawa a ɛyɛ hu a wɔfrɛ no Listeriosis aba.
Ɛwom sɛ ebia eyi rennya obi a ɔwɔ apɔwmuden so nkɛntɛnso kɛse de, nanso .
- Wɔ ɛnanom a wɔyem fam
- Wɔ nkwakoraa ne mmerewa fam
- Wɔ wɔn a wɔn nipadua mu tumi a ɛko tia nyarewa no ayɛ mmerɛw (e.g. kokoram ayarefo, nnipa a wɔanya HIV, nnipa a asikreyare a wontumi nni so yiye) fam no .
Saa ɔyare mmoawa yi betumi ayɛ nea asiane wom kɛse.
Ahobammɔ wom dɛn?: Ɛyɛ nea ahobammɔ wom sɛ wobɛpaw salmon a ‘wɔde wusiw a ɛyɛ hyew’. Wɔyɛ salmon a wɔayam no awɔw mu wɔ ɔhyew a ɛba fam a ɛyɛ digrii Celsius 10-32 mu. Nanso anyɛ yiye koraa no, wɔyɛ salmon a wɔayam no hyew wɔ ɔhyew a ɛyɛ digrii Celsius 63 mu. Saa ɔhyew a ɛkɔ soro yi kunkum mmoawa te sɛ Listeria.
Enti dɛn ne ɔkwan a eye sen biara na ahobammɔ wom?
Ɔkwan a eye sen biara a wobɛfa so anya omega-3 a ɛsom bo ne aduannuru afoforo a ɛwɔ salmon mu a asiane ahorow a ɛwɔ salmon a wɔayam no wusiw mu nni mu ne sɛ wubedi salmon a wɔanoa a wɔayɛ no foforo .
Wubetumi afa salmon a wɔayɛ no foforo asinasin na:
- To
- Grill a wɔde yɛ aduan
- Kye ho
- Anaasɛ, sɛnea ɛbɛyɛ a ɛbɛfata yɛn dɛ no, yɛ no mfutuma a ngo kakraa bi na ɛwom na nkyene kakraa bi na ɛwom.
Salmon a wɔnoa saa kwan yi so no kura ne omega-3, vitamin, ne protein nyinaa. Nkyene dodow a epira nso nni mu, na asiane a ɛwɔ hɔ sɛ obi benya listeria mmoawa no fi hɔ koraa.
Nkrasɛm a Wɔde Kɔ Fie
- Salmon a wɔayam no wusiw yɛ aduan a ahoɔden wom a omega-3, protein, ne vitamin pii wom. Ɛyɛ papa paa ma koma ne amemene.
- Nanso nea enye koraa ne nkyene (sodium) pii a ɛwom. Ɛsɛ sɛ nnipa a wɔwɔ mogya mmoroso anaa komayare no hwɛ yiye paa bere a wɔredi eyi no.
- Salmon a wɔnom wusiw awɔw no de asiane ba sɛ obenya Listeria mmoawa. Ɛsɛ sɛ mmea a wɔyem ne wɔn a wɔn nipadua mu tumi a ɛko tia nyarewa no yɛ mmerɛw no hwɛ yiye titiriw. Ɛyɛ nea asiane biara nni ho sɛ wobɛpaw salmon a wɔayam no wusiw a ɛyɛ hyew.
- Ɔkwan a eye sen biara na ahobammɔ wom a wobɛfa so adi aduannuru a ɛwɔ salmon mu no dwoodwoo ne sɛ wobɛnoa salmon a wɔayɛ no foforo na woadi.
- Sɛ wowɔ aduruyɛ mu yare bi a enni sabea a, ɛho hia yiye sɛ wo ne wo duruyɛfo kasa ansa na wode aduan biara aka w’aduan ho.
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