Smoked Salmon ei i duh em? A thatna leh that lohna zawng zawng hre la, ei ila! (Smoked Salmon hriselna atana a thatna)

Supermarket-a i kal hian, a bik takin frozen food section-ah chuan, mawi taka dah, orange-pink fish fillet i hmu tawh mai thei. Chungte chu ‘Smoked Salmon’ an ti fo thin. Mi thenkhat chuan crackers, chhang, salad-ah pawh ei an duh hle. Hei hi chaw tui tak a ni. Mahse, a thlum bak chu hriselna atana ṭhatna a nei em? A nih loh leh kan hriat loh risk a awm em? Okay, vawiin hian he Smoked Salmon chungchang hi kan zir vek dawn a ni.

A hmasa berah chuan smoked salmon hi eng nge ni?

Mi tam tak chuan smoked salmon chi hnih hi ‘lox’ nen an inthlau hle. A awlsam zawngin lox hi salmon tihdam mai a ni. Mahse, smoked salmon hi salmon chi khat a ni a, chu chu chi hmanga tihdam a nih hnuah smoking process hmanga tihdam a ni . Heng kawng pahnih hmanga salmon siam hi a thlum leh a siam dan a inang lo.

Smoked salmon hian calorie a nei tlem hle nachungin a nutritional value a sang hle. Smoked salmon gram 100-a awm tlangpui chu han thlir ila, chu chu a tlangpuiin palm chanve vel a ni.

Smoked salmon ei hian eng hlawkna nge a neih?

Smoked salmon hi chaw tui tak mai a ni lo. Hriselna atana thatna engemaw zat a nei a ni.

1. Omega-3 Fatty Acids a pai tam hle

Hei hi Smoked Salmon quality hlu ber a ni. Omega-3 fatty acids hi thau pawimawh tak tak, kan taksain a siam chhuah theih loh, mahse kan hriselna atana pawimawh tak a ni.

• Thinlung tan a tha: Omega-3s hian thisen a thau tha lo chi khat triglycerides a ti tlem a. Thisen sang control-na atan an pui bawk a, thinlung natna vei theihna a ti tlem bawk.
• Brain function atan a tha hle: Omega-3s hi kan thluak structure leh function vawng reng turin a pawimawh hle. Anni hian thil hriatrengna, zir theihna, leh kum upat ruala lo awm thei hriatna tlahniam (cognitive decline) te chu an thunun thei a ni.
• Inflammation a tihziaawm: Taksa chhunga inflammation rei tak awm hi natna khirh tak tak tam tak, zunthlum, thinlung natna, leh cancer te bulpui ber a ni. Omega-3 hi he inflammation control-na atana hmanraw chak tak a ni.

2. Protein awmna hmun tha zawk

Protein hi taksaa taksa thau thang lian leh cell siamthatna atan a pawimawh hle. Smoked Salmon hian protein a pai hnem hle a, chuvangin a tlem a ei hnuah pawh i chawl tih i hria. Hei hian i ei tam lutuk control nan a pui a, i taksa rihna pawh a control thei bawk.

3. Vitamin leh mineral hlu tak tak

• Vitamin B12: Vitamin B12 hi nervous system hrisel taka hnathawhna atan te, DNA siamchhuahna atan te, thisen sen (red blood cells) siam nan te a pawimawh hle.
• Vitamin A leh E: Hengte hi antioxidant chak tak an ni. Heng vitamin te hian taksaa free radicals tih hming pu thil tha lo tak tak atanga cell te tihchhiat a veng thei a ni.
• Astaxanthin hi a awm lo.He antioxidant hian salmon hi a pink-orange rawng mawi tak a pe a ni. Thinlung tan a tha hle. A chhan chu taksa tana \angkai tak HDL cholesterol (cholesterol \ha) a tipung a, LDL cholesterol \ha lo (bad cholesterol) a tihziaawm bawk.

Amaherawhchu, kan fimkhur ngai lam a awm bawk.

Pawisa lehlam hriat a pawimawh a, chubakah a hlutna lam pawh hriat a pawimawh hle. Smoked salmon kan ei dawnin kan fimkhur tur tlemte a awm.

1. Sodium (chi) ei tam

Hei hi smoked salmon-a risk lian ber leh pawimawh ber a ni.

Smoked salmon hian gram 100-ah sodium milligram 672 vel a nei a ni. Mahse salmon thar gram 100 hian sodium a nei tlem hle a, milligram 75 vel a ni. A danglamna chu han ngaihtuah teh!

World Health Organization chhinchhiah danin, puitling hrisel takin ni khata sodium a ei tur zat chu milligram 2,000 a ni. American Heart Association chuan milligram 1,500 chauh tihkhawtlai chu a tha hle niin an sawi. Chuvangin smoked salmon gram 100 i ei chuan chaw vawi khatah i nitin chi i ei zat hmun thuma ṭhena hmun khat aia tam i hmu ang.

2. Cancer vei theihna a ni

Research atanga a lan dan chuan sa meikhu tam tak leh hun rei tak ei hian cancer chi hrang hrang, colorectal cancer ang chi te hi a tipung deuh thei a ni. Hei hian smoked salmon ei hian cancer a thlen dawn tihna a ni lo. Mahse, tih dan anga ei tam lutuk loh chu a finthlak hle.

3. Bacteria infection hlauhawmna - Listeriosis

Hei hi kan hriat chian a ngai tak zet a ni. A bik takin cold-smoked salmon hian Listeria monocytogenes tih bacteria a nei thei a ni. He bacteria hian natna hlauhawm tak, Listeriosis an tih chu a thlen thei a ni.

Hei hian mi hrisel takah nghawng lian tak nei lo mah se, .

• Nu naupai tan
• Kum upa lam tan
• Immune system chak lo (e.g. cancer vei, HIV vei, zunthlum control tha lo nei) tan chuan .

He natna hrik hi a hlauhawm hle thei a ni.

Engtiang chiahin nge a him?: ‘Hot-smoked’ salmon thlan hi a him zawk. Cold-smoked salmon hi 10-32 degree Celsius a lumna hniam takah siam a ni. Mahse hot-smoked salmon hi 63 degree Celsius aia tlem lovah siam a ni. Hetiang temperature sang hian Listeria ang chi bacteria a that thin.

Chuti a nih chuan eng nge tha ber leh him ber?

Salmon hlu tak tak omega-3s leh salmon nutritional benefits dangte hmuh theihna tur kawng tha ber chu smoked salmon hlauhawmna awm lovin cooked fresh salmon ei hi a ni.

Salmon thar chi khat i la thei a,:

• Ur
• Grill a ni
• Hu
• A nih loh leh, kan duh zawng nena inmil turin, oil tlem leh chi tlem zawk hmanga broth-ah siam rawh.

Hetianga salmon siam hian a omega-3, vitamin leh protein zawng zawng a vawng vek a ni. Tin, chi tha lo tak tak a pai lo bawk a, listeria bacteria hlauhawmna pawh a bo vek.