Paunoenda kusupamaketi, kunyanya munzvimbo ine chikafu chakaomeswa nechando, unogona kunge wakaona hove dzakaputirwa zvakanaka, dzakaiswa orenji-pink. Idzi dzinowanzonzi 'Smoked Salmon'. Vamwe vanhu vanofarira kudzidya nemacrackers, chingwa, kana kutodzidya mumasalad. Ichi chikafu chinonaka kwazvo. Asi chine zvakanakira hutano kunze kwekunaka kwacho here? Kana kuti pane njodzi dzatisingazive here? Zvakanaka, nhasi tichadzidza zvese nezve iyi Smoked Salmon.
Kutanga, chii chinonzi salmon inosvuta?
Vanhu vazhinji vanovhiringidza mhando mbiri dzesalmon inosvuta ne 'lox'. Zvichitaurwa zviri nyore, lox isalmon inongorapwa chete. Zvisinei, salmon inosvuta imhando yesalmon inorapwa nemunyu yozosvuta . Salmon inogadzirwa uchishandisa nzira mbiri idzi yakasiyana pakuravira kwayo nekugadzirira.
Kunyange zvazvo salmon yakasvuta ine macalorie mashoma, kukosha kwayo kwekudya kwakakwirira zvikuru. Ngatitarisei zvinowanzo kuwanikwa mu100 gramu yesalmon yakasvuta, iyo inenge yakakura sehafu yemuchindwe.
| Chikamu chezvekudya | Huwandu (pa 100 gramu) |
|---|---|
| Macalorie | 117 |
| Mapuroteni | magiramu 18.3 |
| Mafuta | 4.3 magiramu |
| Sodium - (munyu) | 672 mamirigiramu |
| Vhitamini B12 | 3.26 maikirogiramu |
| Selenium | 32.4 mamirigiramu |
| Mavhitamini A neE | Huwandu hwakawanda |
Ndezvipi zvakanakira kudya salmon yakasvuta?
Salmon yakasvuta haisi chikafu chinonaka chete, ine mabhenefiti akawanda pahutano.
1. Yakapfuma muOmega-3 Fatty Acids
Iyi ndiyo mhando inonyanya kukosha yeSmoked Salmon. Omega-3 fatty acids mafuta akakosha ayo muviri wedu usingagone kugadzira wega, asi akakosha pahutano hwedu.
- Yakanakira mwoyo: Omega-3s inoderedza triglycerides, rudzi rwemafuta asina kunaka muropa. Inobatsirawo kudzora BP uye kuderedza njodzi yezvirwere zvemwoyo.
- Yakanakira mashandiro ehuropi: Omega-3s inokosha pakuchengetedza chimiro nekushanda kwehuropi hwedu. Inobatsira kuvandudza zvinhu zvakaita sekurangarira, kugona kudzidza, uye kudzora kudzikira kwepfungwa kunogona kuitika nekukura.
- Inoderedza Kuzvimba: Kuzvimba kwenguva refu mumuviri ndicho chikonzero chikuru chezvirwere zvakawanda zvisingaperi zvakaita sechirwere cheshuga, chirwere chemwoyo, uye kenza. Omega-3 chinhu chine simba mukudzivirira kuzvimba uku.
Kuenzana pakati peomega-6 neomega-3 kwakakosha zvikuru. Zvikafu zvakawanda zvatinodya zvine omega-6 yakawanda. Izvi zvinogona kuwedzera kuzvimba. Kudya chikafu chine omega-3 yakawanda, senge salmon, kunogona kubatsira kugadzirisa kusaenzana uku.
2. Nzvimbo yepamusoro yemapuroteni
Mapuroteni akakosha pakukura kwetsandanyama uye kugadziriswa kwemasero mumuviri. Salmon yakasvuta ine mapuroteni akawanda, saka inoita kuti unzwe wakaguta kunyangwe mushure mekudya zvishoma. Izvi zvinobatsira kudzora kudya zvakanyanya uye zvinobatsira kudzora huremu.
3. Mavhitamini nemaminerari anokosha
- Vhitamini B12: Vhitamini B12 inokosha pakushanda zvakanaka kwetsinga, kugadzirwa kweDNA, uye kuumbwa kwemasero matsvuku eropa.
- Mavhitamini A neE: Aya ma antioxidants ane simba. Mavhitamini aya anobatsira kudzivirira kukuvara kwemasero kubva kuzvinhu zvinokuvadza zvinonzi free radicals zvinogadzirwa mumuviri.
- Astaxanthin:Iyi antioxidant ndiyo inoita kuti salmon ive neruvara rwakanaka rwepingi-orenji. Yakanakira mwoyo zvikuru. Nekuti inowedzera cholesterol yeHDL inobatsira mumuviri (cholesterol yakanaka) uye inoderedza cholesterol yakaipa yeLDL (cholesterol yakaipa).
Zvisinei, pane zvimwe zvinhu zvatinofanira kungwarira.
Zvakakosha kuziva rumwe rutivi rwemari, pamwe nerumwe rutivi rwakanaka. Pane zvinhu zvishoma zvatinofanira kuziva patinenge tichidya salmon yakasvuta.
1. Kudya munyu wakawanda (sodium)
Iyi ndiyo njodzi huru uye inonyanya kukosha nesalmon inosvuta.
Salmon inosvuta ine mamirigiramu angangoita 672 e sodium pa 100 gramu. Asi magiramu 100 e salmon itsva ane sodium shoma, anenge 75 milligrams. Fungidzira musiyano!
Sekureva kweWorld Health Organization, huwandu hwesodium hunofanirwa kudyiwa nemunhu mukuru ane hutano pazuva i2,000 milligrams. American Heart Association inoti kuideredza kusvika 1,500 milligrams kwakanaka. Saka kana ukadya 100 magiramu esalmon inosvuta, uchawana zvinopfuura chikamu chimwe muzvitatu chemunyu waunodya zuva nezuva mukudya kumwe chete.
Kana uine BP yakakwira kana chirwere chemwoyo , unofanira kungwarira zvikuru pakudya salmon inoputa. Munyu wakawandisa unogona kuwedzera BP, zvichiwedzera njodzi yekurohwa nestroke uye kurwara nemoyo.
2. Njodzi yegomarara
Ongororo yakaratidza kuti kudya nyama dzakasvuta zvakawanda uye kwenguva yakareba kunogona kuwedzera njodzi yekubatwa nekenza yemhando dzakasiyana, dzakadai sekenza yemudumbu . Izvi hazvirevi kuti kudya salmon yakasvuta kunokonzera kenza. Zvisinei, kuchenjera kusadya nyama yakawandisa setsika.
3. Njodzi yehutachiona hwebhakitiriya - Listeriosis
Ichi chinhu chatinofanira kuziva zvechokwadi. Salmon inosvuta zvine chando inogona kunge iine bhakitiriya inonzi Listeria monocytogenes . Utachiona uhwu hunogona kukonzera hutachiona hune njodzi hunonzi Listeriosis.
Kunyangwe izvi zvingasave nemigumisiro yakakura pamunhu ane hutano hwakanaka,
- Kune vanaamai vane pamuviri
- Kune vakwegura
- Kune avo vane masoja emuviri asina simba (semuenzaniso varwere vegomarara, vanhu vane HIV, vanhu vane chirwere cheshuga chisina kudzorwa zvakanaka)
Utachiona uhwu hunogona kuva nengozi zvikuru.
Yakachengeteka zvakadii?: Zvakachengeteka kusarudza salmon 'yakasvuta zvinopisa'. Salmon yakasvuta zvinotonhora inogadzirwa patembiricha yakaderera ye10-32 degrees Celsius. Asi salmon yakasvuta zvinopisa inogadzirwa patembiricha inosvika 63 degrees Celsius. Tembiricha iyi yepamusoro inouraya mabhakitiriya akaita seListeria.
Saka ndeipi sarudzo yakanakisisa uye yakachengeteka?
Nzira yakanakisisa yekuwana omega-3s inokosha uye zvimwe zvinobatsira zvekudya zvesalmon pasina njodzi dzesalmon inosvuta ndeyekudya salmon yakabikwa ichangobva kubikwa .
Unogona kutora chidimbu chesalmon itsva wobva wa:
- Bika
- Grill
- Steam
- Kana kuti, kuti zvienderane nekuravira kwedu, zvigadzirei muto une mafuta mashoma uye munyu mushoma.
Salmon yakabikwa nenzira iyi inochengetedza maomega-3s ayo ese, mavhitamini, uye mapuroteni. Hainawo huwandu hunokuvadza hwemunyu, uye njodzi yehutachiona hweListeria inobviswa zvachose.
Mharidzo Yekuenda Nayo Kumba
- Salmon yakasvuta chikafu chinovaka muviri chakapfuma mu omega-3s, mapuroteni, nemavhitamini. Yakanakira mwoyo nepfungwa.
- Asi dambudziko guru raro nderekuti rine munyu wakawanda (sodium). Vanhu vane BP yakakwira kana chirwere chemwoyo vanofanira kungwarira zvikuru pavanodya izvi.
- Salmon inosvuta nechando ine njodzi yehutachiona hweListeria. Vakadzi vane pamuviri nevaya vane masoja ekudzivirira muviri asina simba vanofanira kungwarira zvikuru. Zvakachengeteka kusarudza salmon inosvuta nekupisa.
- Nzira yakanakisisa uye yakachengeteka yekuwana zvakanakira zvekudya zvesalmon ndeyekubika nekudya salmon itsva.
- Kana uine chirwere chisingaperi, zvakakosha kuti utaure nachiremba wako usati wawedzera chero chikafu mukudya kwako.
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