Kodi mumakonda kudya Salimoni Wosuta? Tiuzeni ubwino ndi kuipa kwake ndipo mudye! (Ubwino wa Salimoni Wosuta pa Thanzi)

Mukapita ku supermarket, makamaka m'gawo la chakudya chozizira, mwina mwawonapo nsomba zophikidwa bwino, zopakidwa lalanje-pinki. Izi nthawi zambiri zimatchedwa 'Smoked Salmon'. Anthu ena amakonda kuzidya ndi ma crackers, buledi, kapena ngakhale mu saladi. Ichi ndi chakudya chokoma kwambiri. Koma kodi chili ndi ubwino uliwonse pa thanzi kupatula kukoma kwake? Kapena pali zoopsa zina zomwe sitikudziwa? Chabwino, lero tiphunzira zonse zokhudza Smoked Salmon iyi.

Choyamba, kodi nsomba yosuta ndi chiyani?

Anthu ambiri amasokoneza mitundu iwiri ya nsomba yosuta ndi 'lox'. Mwachidule, lox ndi nsomba yochiritsidwa yokha. Komabe, nsomba yosuta ndi mtundu wa nsomba yomwe yachiritsidwa ndi mchere kenako nkuigwiritsa ntchito . Nsomba yokonzedwa pogwiritsa ntchito njira ziwirizi ndi yosiyana ndi kukoma ndi kukonzekera.

Ngakhale nsomba ya salimoni yosuta ili ndi ma calories ochepa, zakudya zake zimakhala zapamwamba kwambiri. Tiyeni tiwone zomwe nthawi zambiri zimakhala mu magalamu 100 a nsomba ya salimoni yosuta, yomwe ndi yaikulu ngati theka la kanjedza.

Kodi ubwino wodya nsomba ya salimoni yosuta ndi wotani?

Nsomba ya salimoni yosuta si chakudya chokoma chabe, koma ili ndi ubwino wambiri pa thanzi.

1. Wolemera mu Omega-3 Fatty Acids

Uwu ndiye mtundu wamtengo wapatali kwambiri wa Smoked Salmon. Mafuta a Omega-3 acids ndi mafuta ofunikira omwe thupi lathu silingathe kupanga lokha, koma ndi ofunikira pa thanzi lathu.

• Zabwino pamtima: Ma Omega-3 amachepetsa triglycerides, mtundu wa mafuta oipa m'magazi. Amathandizanso kuchepetsa kuthamanga kwa magazi ndikuchepetsa chiopsezo cha matenda a mtima.
• Zabwino kwambiri pakugwira ntchito kwa ubongo: Ma Omega-3 ndi ofunikira kwambiri pakusunga kapangidwe ndi ntchito ya ubongo wathu. Amathandiza kukonza zinthu monga kukumbukira, luso lophunzira, komanso kuwongolera kuchepa kwa chidziwitso komwe kungachitike ndi ukalamba.
• Amachepetsa kutupa: Kutupa kosatha m'thupi ndiye chifukwa chachikulu cha matenda ambiri osatha monga matenda a shuga, matenda a mtima, ndi khansa. Omega-3 ndi mankhwala amphamvu poletsa kutupa kumeneku.

2. Gwero labwino kwambiri la mapuloteni

Mapuloteni ndi ofunikira pakukula kwa minofu ndi kukonzanso maselo m'thupi. Salmon wosuta ali ndi mapuloteni ambiri, kotero amakupangitsani kumva kukhuta ngakhale mutadya pang'ono. Izi zimathandiza kuchepetsa kudya kwambiri komanso zimathandiza kuchepetsa kulemera.

3. Mavitamini ndi michere yamtengo wapatali

• Vitamini B12: Vitamini B12 ndi yofunika kwambiri pakugwira ntchito bwino kwa mitsempha, kupanga DNA, komanso kupanga maselo ofiira a magazi.
• Mavitamini A ndi E: Awa ndi ma antioxidants amphamvu. Mavitamini awa amathandiza kupewa kuwonongeka kwa maselo chifukwa cha tinthu toopsa totchedwa ma free radicals omwe amapangidwa m'thupi.
• Astaxanthin:Antioxidant iyi ndi yomwe imapatsa nsomba ya salmon mtundu wake wokongola wa pinki-lalanje. Ndi yabwino kwambiri pamtima. Chifukwa imawonjezera cholesterol ya HDL yopindulitsa m'thupi (cholesterol yabwino) ndipo imachepetsa cholesterol yoyipa ya LDL (cholesterol yoyipa).

Komabe, palinso zinthu zina zomwe tiyenera kusamala nazo.

Ndikofunikira kudziwa mbali ina ya ndalama, komanso mbali yofunika. Pali zinthu zingapo zomwe tiyenera kusamala nazo tikamadya nsomba ya salimoni yosuta.

1. Kudya mchere wambiri (sodium)

Ichi ndiye chiopsezo chachikulu komanso chofunikira kwambiri ndi nsomba ya salimoni yosuta.

Nsomba yosuta imakhala ndi mamiligalamu 672 a sodium pa magalamu 100. Koma magalamu 100 a nsomba yatsopano ya salimoni imakhala ndi sodium yochepa kwambiri, pafupifupi mamiligalamu 75. Tangoganizirani kusiyana kwake!

Malinga ndi bungwe la World Health Organization, kuchuluka kwa sodium komwe munthu wathanzi ayenera kudya patsiku ndi mamiligalamu 2,000. Bungwe la American Heart Association limati kuchepetsa kupitirira mamiligalamu 1,500 ndikwabwino. Chifukwa chake ngati mudya magalamu 100 a nsomba yosuta, mudzalandira mchere woposa gawo limodzi mwa magawo atatu a chakudya chanu chatsiku ndi tsiku.

2. Chiwopsezo cha khansa

Kafukufuku wasonyeza kuti kudya nyama zosuta kwambiri komanso kwa nthawi yayitali kungawonjezere pang'ono chiopsezo cha mitundu ina ya khansa, monga khansa ya m'matumbo . Izi sizikutanthauza kuti kudya nsomba zosuta kungayambitse khansa. Komabe, ndi bwino kupewa kudya mopitirira muyeso ngati chizolowezi.

3. Kuopsa kwa matenda a bakiteriya - Listeriosis

Ichi ndi chinthu chomwe tiyenera kudziwa. Makamaka nsomba ya salimoni yosuta fodya imatha kukhala ndi mabakiteriya otchedwa Listeria monocytogenes . Mabakiteriyawa angayambitse matenda oopsa otchedwa Listeriosis.

Ngakhale izi sizingakhudze kwambiri munthu wathanzi,

• Kwa amayi apakati
• Kwa okalamba
• Kwa iwo omwe ali ndi chitetezo chamthupi chofooka (monga odwala khansa, anthu omwe ali ndi kachilombo ka HIV, anthu omwe ali ndi matenda a shuga osalamulirika bwino)

Matendawa akhoza kukhala oopsa kwambiri.

Kodi ndi yotetezeka bwanji?: Ndikotetezeka kusankha nsomba ya salimoni 'yosuta kwambiri'. Nsomba ya salimoni yosuta mozizira imapangidwa pa kutentha kochepa kwa madigiri 10-32 Celsius. Koma nsomba ya salimoni yosuta motentha imapangidwa pa kutentha kwa madigiri 63 Celsius osachepera. Kutentha kwakukulu kumeneku kumapha mabakiteriya monga Listeria.

Ndiye njira yabwino komanso yotetezeka ndi iti?

Njira yabwino kwambiri yopezera omega-3s yamtengo wapatali ndi ubwino wina wa zakudya za nsomba ya salimoni popanda zoopsa za nsomba ya salimoni yosuta ndi kudya nsomba ya salimoni yophikidwa mwatsopano .

Mungatenge chidutswa cha nsomba yatsopano ya salimoni ndi:

• Kuphika
• Grill
• Nthunzi
• Kapena, kuti zigwirizane ndi kukoma kwathu, pangani msuzi wokhala ndi mafuta ochepa komanso mchere wochepa.

Salmon yophikidwa motere imasunga ma omega-3 ake onse, mavitamini, ndi mapuloteni. Ilinsobe mchere woipa, ndipo chiopsezo cha mabakiteriya a listeria chimathetsedwa kotheratu.