Uyakuthanda ukudla i-Smoked Salmon? Sazise kokubili izinzuzo kanye nokungalungi bese uyidla! (Izinzuzo Zempilo ze-Smoked Salmon)

Uma uya esitolo esikhulu, ikakhulukazi esigabeni sokudla okuqandisiwe, kungenzeka ukuthi uke wabona amafillet enhlanzi apakishwe kahle, anombala o-orenji-opinki. Lawa avame ukubizwa ngokuthi 'i-Smoked Salmon'. Abanye abantu bathanda ukuwadla nama-crackers, isinkwa, noma ngisho nasemasaladini. Lokhu ukudla okumnandi kakhulu. Kodwa ingabe kunezinzuzo zempilo ngaphandle kokunambitheka kwawo? Noma ingabe kukhona izingozi esingazazi? Kulungile, namuhla sizofunda konke ngale Smoked Salmon.

Okokuqala, iyini i-salmon ebhemayo?

Abantu abaningi badidanisa izinhlobo ezimbili ze-salmon ebhemayo ne-'lox'. Kalula nje, i-lox imane nje iyi-salmon ephekiwe. Kodwa-ke, i-salmon ebhemayo uhlobo lwe-salmon oluye lwaphekwa ngosawoti bese lusetshenziswa enkambisweni yokubhema . I-salmon ephekwa kusetshenziswa lezi zindlela ezimbili ihlukile ngokunambitheka nangokulungiswa.

Nakuba i-salmon ebhemayo inama-calories aphansi, inani layo lokudla liphezulu kakhulu. Ake sibheke ukuthi yini evame ukutholakala kumagremu ayi-100 e-salmon ebhemayo, cishe ubukhulu bayo bungaba yisigamu sesundu.

Yiziphi izinzuzo zokudla i-salmon ebhemayo?

I-salmon ebhemayo akuyona nje isidlo esimnandi. Inezinzuzo eziningana zempilo.

1. Icebile ngama-Omega-3 Fatty Acids

Lena yikhwalithi eyigugu kakhulu ye-Smoked Salmon. Ama-omega-3 fatty acids ngamafutha abalulekile umzimba wethu ongeke uwakhiqize wodwa, kodwa abalulekile empilweni yethu.

• Kuhle enhliziyweni: Ama-Omega-3 anciphisa ama-triglycerides, uhlobo lwamafutha amabi egazini. Aphinde asize ekulawuleni umfutho wegazi futhi anciphise nengozi yesifo senhliziyo.
• Kuhle kakhulu ekusebenzeni kobuchopho: Ama-Omega-3 abalulekile ekugcineni isakhiwo kanye nokusebenza kobuchopho bethu. Asiza ekuthuthukiseni izinto ezifana nenkumbulo, ikhono lokufunda, kanye nokulawula ukwehla kwengqondo okungenzeka ngokuguga.
• Yehlisa Ukuvuvukala: Ukuvuvukala okungapheli emzimbeni kuyimbangela eyinhloko yezifo eziningi ezingamahlalakhona ezifana nesifo sikashukela, isifo senhliziyo, kanye nomdlavuza. I-Omega-3 iyisithako esinamandla ekulawuleni lokhu kuvuvukala.

2. Umthombo ongcono kakhulu wamaprotheni

Amaprotheni abalulekile ekukhuleni kwemisipha nasekulungisweni kwamaseli emzimbeni. I-Smoked Salmon icebile ngamaprotheni, ngakho-ke ikwenza uzizwe usuthi ngisho nangemva kokudla okuncane. Lokhu kusiza ukulawula ukudla ngokweqile futhi kusiza ukulawula isisindo.

3. Amavithamini namaminerali abalulekile

• I-Vitamin B12: I-Vitamin B12 ibalulekile ekusebenzeni kahle kwesimiso sezinzwa, ukukhiqizwa kwe-DNA, kanye nokwakheka kwamaseli abomvu egazi.
• Amavithamini A no-E: Lawa angama-antioxidants anamandla. Lawa mavithamini asiza ekuvimbeleni ukulimala kwamangqamuzana okuvela ezinhlayiyeni eziyingozi ezibizwa ngokuthi ama-free radical akhiqizwa emzimbeni.
• I-Astaxanthin:Le antioxidant yiyo enika i-salmon umbala wayo omuhle opinki-orenji. Ilungele inhliziyo. Ngoba yandisa i-cholesterol ye-HDL ezuzisayo emzimbeni (i-cholesterol enhle) futhi yehlisa i-cholesterol ye-LDL eyingozi (i-cholesterol embi).

Nokho, kunezici okudingeka siziqaphele.

Kubalulekile ukuqaphela olunye uhlangothi lwemali, kanye nohlangothi oluhle. Kunezinto ezimbalwa okudingeka siziqaphele lapho sidla i-salmon ebhemayo.

1. Ukudla i-sodium ephezulu (usawoti)

Lena ingozi enkulu nebaluleke kakhulu nge-salmon ebhemayo.

I-salmon ebhemayo inama-milligram angu-672 e-sodium ngamagremu ayi-100. Kodwa amagremu ayi-100 e-salmon entsha anenani elincane kakhulu le-sodium, cishe ama-milligram angu-75. Cabanga ngomehluko!

Ngokusho kwe-World Health Organization, inani eliphezulu le-sodium okufanele umuntu omdala onempilo alidle ngosuku lingama-milligram angu-2,000. I-American Heart Association ithi ukuyikhawulela kuma-milligram angu-1,500 kuhle. Ngakho-ke uma udla amagremu ayi-100 e-salmon ebhemayo, uzothola okungaphezu kwengxenye yesithathu yokudla kwakho kwansuku zonke kukasawoti ekudleni okukodwa.

2. Ingozi yomdlavuza

Ucwaningo lukhombisile ukuthi ukudla inyama ebhemayo ngobuningi nangesikhathi eside kungandisa kancane ingozi yezinhlobo ezithile zomdlavuza, njengomdlavuza we-colonectal . Lokhu akusho ukuthi ukudla i-salmon ebhemayo kuzobangela umdlavuza. Kodwa-ke, kuwukuhlakanipha ukugwema ukuyidla ngokweqile njengomkhuba.

3. Ingozi yokutheleleka ngamagciwane - i-Listeriosis

Lokhu kuyinto okufanele siyiqaphele nakanjani. Ikakhulukazi i-salmon ebhemayo ingaba nebhaktheriya ebizwa ngokuthi i-Listeria monocytogenes . Leli bhaktheriya lingabangela ukutheleleka okuyingozi okubizwa ngokuthi i-Listeriosis.

Nakuba lokhu kungase kungabi nomthelela omkhulu kumuntu ophilile,

• Kwabomama abakhulelwe
• Kwabadala
• Kulabo abanamasosha omzimba abuthakathaka (isib. iziguli ezinomdlavuza, abantu abanegciwane lesandulela ngculazi, abantu abanesifo sikashukela esingalawulwa kahle)

Lokhu kutheleleka kungaba yingozi kakhulu.

Kuphephile kangakanani?: Kuphephile ukukhetha i-salmon 'ebhemayo eshisayo'. I-salmon ebhemayo ebandayo yenziwa ekushiseni okuphansi okungu-10-32 degrees Celsius. Kodwa i-salmon ebhemayo eshisayo yenziwa ekushiseni okungenani okungu-63 degrees Celsius. Lokhu kushisa okuphezulu kubulala amagciwane afana ne-Listeria.

Ngakho-ke iyiphi inketho engcono kakhulu nephephile?

Indlela engcono kakhulu yokuthola ama-omega-3 awusizo kanye nezinye izinzuzo zokudla okunempilo ze-salmon ngaphandle kwezingozi ze-salmon ebhemayo ukudla i-salmon entsha ephekiwe .

Ungathatha ucezu lwe-salmon entsha bese:

• Bhaka
• I-grill
• Intuthu
• Noma, ukuze ivumelane nokunambitheka kwethu, yenza kube umhluzi onamafutha amancane nosawoti omncane.

I-salmon ephekwe ngale ndlela igcina wonke ama-omega-3 ayo, amavithamini, kanye namaprotheni. Ayinawo usawoti oyingozi, futhi ingozi yamagciwane e-listeria iqedwa ngokuphelele.