Makemake ʻoe e ʻai i ka Salemona Puahi? E ʻike kākou i nā pono a me nā hemahema a ʻai iā ia! (Nā Pōmaikaʻi Ola o ka Salemona Puahi)

Ke hele ʻoe i kahi hale kūʻai nui, ʻoi aku hoʻi ma ka ʻāpana meaʻai hau, ua ʻike paha ʻoe i nā ʻāpana iʻa ʻalani-poni i hoʻopili maikaʻi ʻia. Ua kapa pinepine ʻia kēia mau mea ʻo 'Smoked Salmon'. Makemake kekahi poʻe e ʻai iā lākou me nā crackers, berena, a i ʻole i loko o nā salakeke. He meaʻai ʻono loa kēia. Akā, he mau pono olakino anei kona ma waho aʻe o kona ʻono? A i ʻole he mau pilikia paha a mākou i ʻike ʻole ai? ʻAe, i kēia lā e aʻo mākou i nā mea āpau e pili ana i kēia Smoked Salmon.

ʻO ka mea mua, he aha ka iʻa salmon puhi ʻia?

He nui ka poʻe e huikau i nā ʻano ʻelua o ka iʻa sālemona puhi me ka 'lox'. I ka ʻōlelo maʻalahi, ʻo ka lox he iʻa sālemona i hoʻōla ʻia. Eia nō naʻe, ʻo ka iʻa sālemona puhi he ʻano iʻa sālemona i hoʻōla ʻia me ka paʻakai a laila ua hoʻokomo ʻia i kahi hana puhi . ʻOkoʻa ka ʻono a me ka hoʻomākaukau ʻana o ka iʻa sālemona i hoʻomākaukau ʻia me ka hoʻohana ʻana i kēia mau ʻano ʻelua.

ʻOiai he haʻahaʻa ka iʻa sālemona puhipaka i nā calorie, kiʻekiʻe loa kona waiwai meaʻai. E nānā kākou i ka mea maʻamau i loko o 100 grams o ka iʻa sālemona puhipaka, ʻo ia hoʻi ka nui o ka hapalua o ka pāma.

He aha nā pōmaikaʻi o ka ʻai ʻana i ka iʻa sālemona uahi?

ʻAʻole wale ka iʻa sālemona puhi ʻia he meaʻai ʻono. He nui nā pono olakino.

1. Waiwai i nā Omega-3 Fatty Acids

ʻO kēia ke ʻano waiwai nui loa o ka Salemona Puahi. ʻO nā waikawa momona Omega-3 nā momona koʻikoʻi i hiki ʻole i ko mākou kino ke hana iā ia iho, akā he mea nui ia no ko mākou olakino.

• Maikaʻi no ka puʻuwai: Hoʻemi nā Omega-3 i nā triglycerides, kahi ʻano momona ʻino i loko o ke koko. Kōkua pū lākou i ka hoʻomalu ʻana i ke koko a hoʻemi i ka pilikia o ka maʻi puʻuwai.
• Maikaʻi no ka hana o ka lolo: He mea nui nā Omega-3 no ka mālama ʻana i ke ʻano a me ka hana o ko kākou lolo. Kōkua lākou i ka hoʻomaikaʻi ʻana i nā mea e like me ka hoʻomanaʻo, ka hiki ke aʻo, a me ka kaohi ʻana i ka emi ʻana o ka noʻonoʻo e hiki ke hana me ka ʻelemakule.
• Hoʻēmi i ka mumū: ʻO ka mumū mau i loko o ke kino ke kumu o nā maʻi maʻi he nui e like me ka maʻi diabetes, ka maʻi puʻuwai, a me ke kanesa. He mea ikaika ka Omega-3 i ka kaohi ʻana i kēia mumū.

He mea nui loa ke kaulike ma waena o ka omega-6 a me ka omega-3. He nui nā meaʻai a mākou e ʻai ai he kiʻekiʻe i ka omega-6. Hiki i kēia ke hoʻonui i ka mumū. ʻO ka ʻai ʻana i nā meaʻai waiwai i ka omega-3, e like me ka iʻa sālemona, hiki ke kōkua i ka hoʻoponopono ʻana i kēia kaulike ʻole.

2. He kumu maikaʻi loa o ka protein

He mea nui ka protein no ka ulu ʻana o nā ʻiʻo a me ka hoʻoponopono ʻana i nā cell i loko o ke kino. Nui ka protein i ka Salemona puhipaka, no laila e māʻona ʻoe ma hope o ka ʻai ʻana i kahi liʻiliʻi. Kōkua kēia i ka kaohi ʻana i kāu ʻai nui ʻana a kōkua iā ʻoe e kaohi i kou kaumaha.

3. Nā huaora a me nā minelala waiwai nui

• Wikamina B12: He mea nui ka Wikamina B12 no ka hana olakino o ka ʻōnaehana nerve, ka hana ʻana o ka DNA, a me ka hoʻokumu ʻana o nā cell koko ʻulaʻula.
• Nā wikamina A a me E: He mau antioxidants ikaika kēia. Kōkua kēia mau wikamina i ka pale ʻana i ka hōʻino ʻia ʻana o nā cell mai nā ʻāpana ʻino i kapa ʻia ʻo free radicals i hana ʻia i loko o ke kino.
• ʻAstaxanthin:ʻO kēia antioxidant ka mea e hāʻawi ai i ka iʻa sālemona i kona kala ʻulaʻula-poni nani. He mea maikaʻi loa ia no ka puʻuwai. No ka mea, hoʻonui ia i ka cholesterol HDL maikaʻi o ke kino (cholesterol maikaʻi) a hoʻemi i ka cholesterol LDL ʻino (cholesterol maikaʻi ʻole).

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Eia nō naʻe, aia kekahi mau mea e pono ai mākou e makaʻala.

He mea nui e makaʻala i kekahi ʻaoʻao o ke kālā, a me ka ʻaoʻao maikaʻi. Aia kekahi mau mea e pono ai mākou e makaʻala i ka wā e ʻai ai i ka iʻa sālemona uahi.

1. Ka nui o ka sodium (paʻakai)

ʻO kēia ka pilikia nui loa a koʻikoʻi loa me ka iʻa salmon uahi.

Aia i loko o ka sālemona puhipaka he 672 milligrams o ka sodium no 100 grams. Akā, he liʻiliʻi loa ka nui o ka sodium i loko o 100 grams o ka sālemona hou, ma kahi o 75 milligrams. E noʻonoʻo i ka ʻokoʻa!

Wahi a ka World Health Organization, ʻo ka nui o ka sodium e pono ai i kahi pākeke olakino ke ʻai i kēlā me kēia lā he 2,000 milligrams. Ua ʻōlelo ka American Heart Association he mea maikaʻi ka kaupalena ʻana iā ia i 1,500 milligrams. No laila, inā ʻoe e ʻai i 100 grams o ka iʻa sālemona puhi ʻia, e loaʻa iā ʻoe ma mua o ka hapakolu o kāu ʻai paʻakai i kēlā me kēia lā i hoʻokahi pāʻina.

Inā loaʻa iā ʻoe ke koko kiʻekiʻe a i ʻole ka maʻi puʻuwai , pono ʻoe e makaʻala loa i ka ʻai ʻana i ka iʻa sālemona puhi ʻia. Hiki i ka paʻakai nui ke hoʻonui hou aku i ke koko, e hoʻonui ana i ka pilikia o ka hahau ʻana a me ka hōʻeha puʻuwai.

2. Ka pilikia o ke kanesa

Ua hōʻike ʻia e ka noiʻi ʻana ʻo ka ʻai ʻana i nā ʻiʻo i puhi ʻia i nā nui he nui a no ka manawa lōʻihi e hoʻonui iki i ka pilikia o kekahi mau ʻano maʻi kanesa, e like me ke kanesa colorectal . ʻAʻole kēia manaʻo e hoʻoulu ka ʻai ʻana i ka iʻa salmon i puhi ʻia i ka maʻi kanesa. Eia nō naʻe, he mea naʻauao ke pale aku i ka ʻai nui ʻana ma ke ʻano he maʻamau.

3. Ka pilikia o ka maʻi bacteria - Listeriosis

He mea kēia e pono ai kākou e makaʻala. ʻO ka iʻa sālemona i puhi ʻia i ke anu, ʻoi aku hoʻi, hiki ke loaʻa kahi bacteria i kapa ʻia ʻo Listeria monocytogenes . Hiki i kēia bacteria ke hoʻoulu i kahi maʻi weliweli i kapa ʻia ʻo Listeriosis.

ʻOiai ʻaʻole paha he hopena nui kēia i ke kanaka olakino maikaʻi,

• No nā makuahine hāpai
• No ka poʻe ʻelemakule
• No ka poʻe me nā ʻōnaehana pale kino nāwaliwali (e like me nā maʻi kanesa, ka poʻe i loaʻa i ka maʻi HIV, ka poʻe me ka maʻi diabetes i kāohi pono ʻole ʻia)

Hiki i kēia maʻi ke lilo i mea weliweli loa.

Pehea ka palekana?: ʻOi aku ka palekana o ke koho ʻana i ka iʻa sālemona 'puhi wela'. Hana ʻia ka iʻa sālemona puhi anu ma kahi mahana haʻahaʻa o 10-32 degere Celsius. Akā, hana ʻia ka iʻa sālemona puhi wela ma ka mahana o ka liʻiliʻi he 63 degere Celsius. Pepehi kēia mahana kiʻekiʻe i nā bacteria e like me Listeria.

No laila he aha ke koho maikaʻi loa a palekana hoʻi?

ʻO ke ala maikaʻi loa e loaʻa ai nā omega-3 waiwai nui a me nā pono meaʻai ʻē aʻe o ka iʻa sālemona me ka ʻole o nā pilikia o ka iʻa sālemona puhi ʻia, ʻo ia ka ʻai ʻana i ka iʻa sālemona hou i moʻa ʻia .

Hiki iā ʻoe ke lawe i kahi ʻāpana salmon hou a:

• Hoʻomoʻa
• Kalua
• Mahu
• A i ʻole, i mea e kūpono ai i ko mākou makemake, e hana iā ia i wai momona me ka ʻaila liʻiliʻi a me ka paʻakai liʻiliʻi.

ʻO ka Salemona i kuke ʻia ma kēia ʻano e mālama i kāna mau omega-3 āpau, nā huaora, a me ka protein. ʻAʻole hoʻi i loko o ia mea nā nui paʻakai ʻino, a ua hoʻopau loa ʻia ka pilikia o ka bacteria listeria.