Xa usiya kwivenkile enkulu, ingakumbi kwicandelo lokutya okukhenkcezisiweyo, kusenokwenzeka ukuba ubone iifillets zentlanzi ezipakishwe kakuhle, ezi-orenji-pink. Ezi zidla ngokubizwa ngokuba yi-'Smoked Salmon'. Abanye abantu bathanda ukuzitya nee-crackers, isonka, okanye nakwiisaladi. Oku kukutya okumnandi kakhulu. Kodwa ngaba kukho naziphi na izibonelelo zempilo ngaphandle kwencasa yako? Okanye ngaba kukho naziphi na iingozi esingazaziyo? Kulungile, namhlanje siza kufunda yonke into ngale Smoked Salmon.
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Okokuqala, yintoni isalmon etshayiweyo?
Abantu abaninzi babhidanisa iintlobo ezimbini zesalmon etshayiweyo ne-'lox'. Ngamafutshane, i-lox yisalmon eyosiweyo. Nangona kunjalo, isalmon etshayiweyo luhlobo lwesalmon eyosiweyo ngetyuwa yaze yasetyenziswa ekutshayeni . Isalmon elungiselelwe ngezi ndlela zimbini yahlukile kwincasa nasekulungiseleleni.
Nangona isalmon etshayiweyo ineekhalori eziphantsi, ixabiso layo lesondlo liphezulu kakhulu. Makhe sijonge oko kudla ngokufumaneka kwi-100 grams yesalmon etshayiweyo, enobukhulu obulingana nesiqingatha sesundu.
| Icandelo lesondlo | Ubungakanani (nge-100 gram nganye) |
|---|---|
| Iikhalori | 117 |
| Iiproteni | Iigram ezili-18.3 |
| Amafutha | 4.3 iigram |
| Isodiyam - (ityuwa) | Iimiligram ezingama-672 |
| I-Vitamin B12 | Iimayikrogram eziyi-3.26 |
| I-Selenium | Iimiligram ezingama-32.4 |
| Iivithamini A kunye no-E | Isixa esibalulekileyo |
Zithini iingenelo zokutya isalmon etshayiweyo?
I-salmon etshayiweyo ayisiyonto imnandi nje kuphela, kodwa ineenzuzo ezininzi zempilo.
1. Ityebile kwi-Omega-3 Fatty Acids
Le yeyona nto ixabisekileyo kwiSmoked Salmon. Ii-omega-3 fatty acids ngamafutha abalulekileyo angenakuveliswa ngumzimba wethu wodwa, kodwa abalulekile kwimpilo yethu.
- Ilungile entliziyweni: Ii-Omega-3 zinciphisa ii-triglycerides, uhlobo lwamafutha amabi egazini. Zikwanceda ekulawuleni uxinzelelo lwegazi kwaye zinciphise umngcipheko wesifo sentliziyo.
- Ilungele ukusebenza kwengqondo: Ii-Omega-3 zibalulekile ekugcineni ulwakhiwo kunye nokusebenza kwengqondo yethu. Zinceda ukuphucula izinto ezifana nenkumbulo, amandla okufunda, kunye nokulawula ukwehla kwengqondo okunokwenzeka ngokuhamba kweminyaka.
- Yehlisa ukudumba: Ukudumba okungapheliyo emzimbeni yimbangela yezifo ezininzi ezingapheliyo ezifana nesifo seswekile, isifo sentliziyo, kunye nomhlaza. I-Omega-3 sisixhobo esinamandla ekulawuleni oku kudumba.
Ulungelelwaniso phakathi kwe-omega-6 kunye ne-omega-3 lubaluleke kakhulu. Ukutya okuninzi esikutyayo kuphezulu kwi-omega-6. Oku kunokunyusa ukudumba. Ukutya ukutya okutyebileyo kwi-omega-3, njenge-salmon, kunokunceda ukulungisa oku kungalingani.
2. Umthombo obalaseleyo weprotheyini
Iproteni ibalulekile ekukhuleni kwemisipha kunye nokulungiswa kweeseli emzimbeni. I-Smoked Salmon ityebile kwiproteni, ngoko ke ikwenza uzive ugcwele nasemva kokutya kancinci. Oku kunceda ekulawuleni ukutya kakhulu kwaye kunceda ekulawuleni ubunzima.
3. Iivithamini kunye neeminerali ezixabisekileyo
- I-Vitamin B12: I-Vitamin B12 ibalulekile ekusebenzeni kakuhle kwenkqubo yemithambo-luvo, ukuveliswa kwe-DNA, kunye nokwakheka kweeseli ezibomvu zegazi.
- Iivithamini A kunye no-E: Ezi zii-antioxidants ezinamandla. Ezi vithamini zinceda ekuthinteleni umonakalo kwiiseli ezivela kumasuntswana anobungozi abizwa ngokuba zii-free radicals eziveliswa emzimbeni.
- I-Astaxanthin:Le antioxidant yiyo enika isalmon umbala wayo omhle opinki-orenji. Ilungile kakhulu entliziyweni. Kuba yonyusa i-cholesterol ye-HDL eluncedo emzimbeni (i-cholesterol elungileyo) kwaye inciphisa i-LDL enobungozi (i-cholesterol embi).
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Check Availability →Nangona kunjalo, kukwakho nezinto ekufuneka sizilumkele.
Kubalulekile ukuqaphela elinye icala lemali, kunye nelinye icala elihle. Kukho izinto ezimbalwa ekufuneka siziqaphele xa sisitya isalmon etshayiweyo.
1. Ukutya i-sodium eninzi (ityuwa)
Le yeyona ngozi inkulu neyona ibalulekileyo xa utshaya isalmon.
I-salmon etshayiweyo ine-672 milligrams yesodium kwi-100 grams. Kodwa i-100 grams ye-salmon entsha ine-sodium encinci kakhulu, malunga ne-75 milligrams. Khawucinge ngomahluko!
Ngokutsho kweWorld Health Organisation, ubuninzi besodium umntu omdala osempilweni afanele ayitye ngosuku yi-2,000 milligrams. I-American Heart Association ithi ukuyinciphisa ibe yi-1,500 milligrams kulungile. Ngoko ke ukuba utya i-100 grams yesalmon etshayiweyo, uza kufumana ngaphezulu kwesithathu setyuwa oyityayo imihla ngemihla kwisidlo esinye.
Ukuba unesifo segazi esiphezulu okanye isifo sentliziyo , kufuneka ulumke kakhulu xa usitya isalmon etshayiweyo. Ityuwa eninzi inokunyusa uxinzelelo lwegazi, inyuse umngcipheko westroke kunye nokuhlaselwa yintliziyo.
2. Umngcipheko womhlaza
Uphando lubonise ukuba ukutya inyama etshayiweyo ngobuninzi nangexesha elide kunokunyusa kancinci umngcipheko weentlobo ezithile zomhlaza, njengomhlaza we-colorectal . Oku akuthethi ukuba ukutya i-salmon etshayiweyo kuya kubangela umhlaza. Nangona kunjalo, kububulumko ukuyiphepha ngokugqithisileyo njengomkhwa.
3. Umngcipheko wokosuleleka yintsholongwane - iListeriosis
Le yinto esifanele siyiqaphele ngokuqinisekileyo. Ingakumbi isalmon etshayiweyo ngumoya obandayo inokuba nebhaktiriya ebizwa ngokuba yiListeria monocytogenes . Le bhaktiriya inokubangela usulelo oluyingozi olubizwa ngokuba yiListeriosis.
Nangona oku kusenokungabi nampembelelo ingako kumntu ophilileyo,
- Kwabomama abakhulelweyo
- Kwabantu abadala
- Kwabo baneenkqubo zomzimba ezibuthathaka (umz. izigulane ezinomhlaza, abantu abane-HIV, abantu abanesifo seswekile esingalawuleki kakuhle)
Olu sulelo lunokuba yingozi kakhulu.
Ikhuselekile kangakanani?: Kukhuselekile ukukhetha isalmon 'eshushu'. Isalmon eshushu yenziwa kubushushu obuphantsi obuyi-10-32 degrees Celsius. Kodwa isalmon eshushu yenziwa kubushushu obuyi-63 degrees Celsius ubuncinane. Olu bushushu buphezulu bubulala iintsholongwane ezifana neListeria.
Ngoko ke yeyiphi eyona ndlela ilungileyo nekhuselekileyo?
Eyona ndlela ilungileyo yokufumana ii-omega-3s ezixabisekileyo kunye nezinye izibonelelo zesondlo zesalmon ngaphandle kweengozi zesalmon etshayiweyo kukutya isalmon entsha ephekiweyo .
Ungathatha iqhekeza lesalmon entsha uze:
- Bhaka
- I-grill
- Umphunga
- Okanye, ukuze ivumelane nencasa yethu, yenza umhluzi onamafutha amancinci kunye netyuwa encinci.
I-salmon ephekwe ngale ndlela igcina zonke ii-omega-3s zayo, iivithamini kunye neeproteni. Ayinazo nezixa zetyuwa eziyingozi, kwaye umngcipheko webhaktiriya ye-listeria upheliswa ngokupheleleyo.
Umyalezo Wokuya Ekhaya
- I-salmon etshayiweyo kukutya okunesondlo okutyebileyo kwi-omega-3s, iiproteni, kunye neevithamini. Ilungile kakhulu kwintliziyo nengqondo.
- Kodwa eyona ngxaki yayo kukuba inetyuwa eninzi (isodium). Abantu abanesifo segazi esiphezulu okanye isifo sentliziyo kufuneka balumke kakhulu xa besitya esi sidlo.
- I-salmon etshayiweyo ebandayo inobungozi bebhaktiriya yeListeria. Abafazi abakhulelweyo kunye nabo baneenkqubo zokuzikhusela ezibuthathaka kufuneka balumke kakhulu. Kungcono ukukhetha i-salmon etshayiweyo eshushu.
- Eyona ndlela ilungileyo nekhuselekileyo yokufumana izibonelelo zesondlo zesalmon ngokukhuselekileyo kukupheka nokutya isalmon entsha.
- Ukuba unesifo esinganyangekiyo, kubaluleke kakhulu ukuthetha nogqirha wakho ngaphambi kokuba wongeze ukutya ekutyeni kwakho.
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