Chii chinonzi Masago? Mabhenefiti uye Kuderera kweCapelin Hove Roe

Zvemukati

• Chii chinonzi masago?
• Masago vs. tobiko
• Yakaderera mumakoriyori asi yakawanda mune zvinovaka muviri
• Zvinogona kuitika kubatsirwa kwehutano
• Chinhu chakafuma cheprotein yemhando yepamusoro
• Chinhu chaicho cheselenium uye vhitamini B12
• Yakakwirira mu omega-3 fatty acids
• Yakaderera mu mercury
• Zvichida kudzikira
• Zvemamiriro ekunze kunetsekana pamusoro pekubata capelin
• Yakakwira sodium yezvinyorwa
• Ngozi yekusagadzikana
• Inogona kusanganiswa nezvinhu zvisina hutano
• Ungawedzera sei kune chako chikafu
• Chinokosha

Hove roe ndiwo mazai akaibva zvakakwana emhando dzakawanda dzehove, kusanganisira sturgeon, salmon, uye herring.

Masago ndiyo nondo ye capelin, hove diki inowanikwa mumvura inotonhorera yeNorth Atlantic, North Pacific, uye Arctic Ocean.

Chinhu chinonyanya kuzivikanwa muAsia cuisine, masago inoonekwa seyakagadzirwa chigadzirwa - inotsvagirwa kuravira kwayo kwakasiyana.

Ichi chinyorwa chinotarisa zvinovaka muviri, mabhenefiti, kudzikira uye mashandisiro emasago.

Chii chinonzi masago?

Smelt roe - inowanzozivikanwa se masago - ndiwo mazai anodyiwa ehove dze capelin (Mallotus villosus), iyo iri yemhuri inonhuwa.

Ivo vanoonekwa sehove yefuru - zvichireva kuti chinhu chakakosha chikafu kune zvikara zvakakura, senge codfish, shiri dzegungwa, zvisimbiso, uye mawenga.

Idzi hove diki, dzesirivhi-girinhi dzakada kufanana nesardine.

Kunyangwe nyama ye capelin ichidyiwa, inonyanya kutsvakwa nevabati vehove kugadzira zvimwe zvigadzirwa, kusanganisira masago.

Inenge makumi masere muzana ye capelin yakakohwa inoshandiswa kugadzira chikafu chehove nemafuta ehove, nepo 20% yasara ichishandiswa kugadzira masago ().

Mukadzi capelin anotanga kuburitsa mazai angangoita makore maviri kusvika mana ezera uye vanoramba vachizarira kusvika parufu rwavo.

Masago anokohwewa kubva kuchikadzi capelin kana hove dzazara nemazai asi vasati vawana mukana wekuzarira.

Iyo inowanzo shandiswa sechinhu chinogadzirwa mumasushi mashihi uye ine yakachenuruka, yero yeruvara, kunyangwe ichiwanzo kuvezwa mavara akajeka - senge orenji, tsvuku, kana girini - kuwedzera kufarira kunoonekwa kune ndiro.

Iyo ine hwema hwekunaka uye dzimwe nguva inosanganiswa nemidziyo senge wasabi, squid ink, kana ginger.

Masago vs. tobiko

Masago inowanzo kuvhiringidzwa ne tobiko - mazai kana roe yehove dzinobhururuka. Kunyange zvakadaro, tobiko uye masago vane misiyano yakakosha.

Masago idiki uye haidhure pane tobiko, ndosaka ichishandiswa sechinhu chakakurumbira chinotsiva tobiko mumatombo esushi.

Kusiyana neyakajeka-yakatsvuka-tsvuku hue ye tobiko, masago ine yakasviba yeyero ruvara uye inowanzo kuvezwa kuti kusimudzira kunoonekwa kufarira.

Nepo masago inonaka zvakafanana ne tobiko, ine hunyoro hushoma. Pakazara, tobiko uye masago zvakafanana chaizvo, asi tobiko inoonekwa sechinhu chepamusoro-soro sushi ingredient nekuda kwemutengo wayo uye mhando.

Masago anokohwa kubva kuvakadzi capelin hove vasati vawana mukana wekubereka. Iyo inowanzo shandiswa sechinhu chinogadzirwa musushi uye inowanzo kuvezwa kuti iwedzere kufarira kunoonekwa kune ndiro.

Yakaderera mumakoriyori asi yakawanda mune zvinovaka muviri

Kufanana nedzimwe mhando dzehove roe, masago yakaderera mumacalorie asi yakakwira muzvakawanda zvakakosha zvinovaka muviri.

Ingo 1 ounzi (28 gramu) yehove roe ine (2):

• Makorori: 40
• Mafuta: 2 magiramu
• Mapuroteni: 6 magiramu
• Carbs: isingasviki 1 gramu
• Vhitamini C: 7% yeReferenzi Zuva Nezve Intake (RDI)
• Vhitamini E: 10% yeiyo RDI
• Riboflavin (B2): 12% yeiyo RDI
• Vhitamini B12: 47% yeiyo RDI
• Folate (B9): 6% yeiyo RDI
• Phosphorus: 11% yeiyo RDI
• Selenium: 16% yeiyo RDI

Hove roe inonyanya kukwirira muvhitamini B12, chinhu chakakosha chikafu chaunofanira kuwana kubva kuzvikafu zvaunodya, sezvo muviri wako usingakwanise kuzvigadzira wega.

B12 yakakosha pamabasa mazhinji, kusanganisira red sero kukura sero, kugadzirwa kwesimba, kutapurirana kwemitsipa, uye DNA synthesis ().

Hove roe sa masago yakaderera muma carbs asi yakafuma mumapuroteni uye mafuta ane hutano se omega-3 fatty acids.

Aya mafuta epurunsaturated anobatsira kudzora kuzvimba uye akakosha kuti ushande mushe immune system, moyo, mahormone, nemapapu ().

Pamusoro pezvo, hove roe izere neamino acid - anovaka mapuroteni - kunyanya glutamine, leucine, uye lysine ().

Glutamine inotamba yakakosha mumatumbo hutano uye immune immune, nepo leucine uye lysine yakakosha kune protein synthesis uye mhasuru kugadzirisa (,).

Hove roe yakaderera mumakoriyori asi akareba mune zvinovaka muviri semafuta ane hutano, mapuroteni, mavitamini, uye mamineral.

Zvinogona kuitika kubatsirwa kwehutano

Sedzimwe mhando dzehove dzegungwa, masago ane hutano uye anopa akasiyana mabhenefiti ehutano.

Chinhu chakafuma cheprotein yemhando yepamusoro

Kunyangwe iri diki muhukuru, masago anorongedza zvine simba chibhakera cheprotein.

1-ounce imwe chete (28-gramu) inoshanda inopa magiramu matanhatu eprotein yemhando yepamusoro - ingangofanana nezai hombe (50-gramu) (8).

Mapuroteni ndiko kuzadza kwazvo kwezvose zvinovaka muviri, kuchiteverwa nema carbs nemafuta.

Kuwedzera mapuroteni-akapfuma chikafu senge masago kuchikafu chako kunogona kukubatsira kuti ugare uchigutsikana uye kudzivirira kudya zvakanyanya, izvo zvinogona kukonzeresa kuonda ().

Hove roe ipuroteni yakakwana, zvichireva kuti ine zvese zvipfumbamwe zvakakosha maamino acids anodiwa nemuviri wako.

Chinhu chaicho cheselenium uye vhitamini B12

Masago isosi yakanaka ye selenium, chicherwa chinoshanda se antioxidant ine simba mumuviri wako.

Inowanikwa muhuwandu hwakaomeswa muzvikafu zvegungwa, selenium inoderedza kushushikana kweiyo oxidative uye inotamba yakakosha mabasa kune yako thyroid uye immune system ().

Kutsvagurudza kunoratidza kuti kuwanda kweropa reselenium kunogona kuwedzera immune immune uye kudzivirira kuparara kwepfungwa (,).

Masago zvakare yakakwira vhitamini B12, iyo yakakosha kune hutano hwemitsipa uye kugadzirwa kwesimba, pamwe nemamwe mabasa akakosha emuviri ().

Yakakwirira mu omega-3 fatty acids

Omega-3 mafuta ndeye polyunsaturated mafuta ane akawanda ane simba hutano mabhenefiti.

Aya mafuta akakosha anodzora kuzvimba, kudzora kugwamba kweropa, uye chikamu chakakosha chemu cell membranes yako.

Kutsvagurudza kunoratidza kuti kwakawanda kudya kwekudya kwekudya kwakapfuma mu omega-3 mafuta kwakabatana nenjodzi yakaderera yemamiriro emoyo, kusanganisira kutadza kwemoyo uye chirwere chetsinga chirwere (,).

Hove uye zvigadzirwa zvehove zvakaita masago ndezvimwe zvezvakanakisa zvekudya zvemafuta omega-3.

Yakaderera mu mercury

Nekuti capelin idiki yehove yehove, inowanzo kuve yakadzika kwazvo mu mercury kupfuura hove hombe senge mackerel uye swordfish.

Uyezve, tsvagiridzo inoratidza kuti hove roe inowanzove yakadzikira mu mercury kana ichienzaniswa nezvimwe zvikamu zvehove senge nhengo uye mhasuru nyama ().

Neichi chikonzero, hove dzinofamba senge masago dzinogona kudyiwa zvakachengetedzeka neavo vanoda kuchengetedza yavo mercury kuve shoma.

Masago akakwirira muzvakakosha zvakakosha seprotein, vitamini B12, selenium, uye omega-3 mafuta, ayo anogona kupa akasiyana hutano mabhenefiti. Uye zvakare, yakaderera mu mercury, ichikubvumidza iwe kudzikisira kuratidzwa kwako kune ino inorema simbi.

Zvichida kudzikira

Kunyangwe masago ichipa mamwe mabhenefiti ehutano, iine mikana yekudzikisira futi.

Zvemamiriro ekunze kunetsekana pamusoro pekubata capelin

Nepo masago anogona kunge ari sarudzo iri nani pane mamwe marudzi ehove dzegungwa, vatengi vanofanirwa kuziva kumwe kunetseka pamusoro pekutora mhuka dziri panjodzi uye dzakanyanyisa kudyiwa dzine chekuita necapelin nzira dzekuredza.

Masangano ezvakatipoteredza anoratidza kusava nechokwadi pamusoro pevanhu ve capelin uye kunetsekana pane dzimwe nzira dzekuredza (17).

Sezvo mazai anotakura mazai capelins anowanzo tariswa kutsigira kudiwa kwemasago, mamwe mapoka ezvakatipoteredza anonetseka kuti nzira iyi inogona kukanganisa huwandu hwevanhu nekufamba kwenguva (18).

Yakakwira sodium yezvinyorwa

Kufanana nedzimwe dzakawanda hove, masago akakwirira mune sodium.

Uyezve, masago anowanzo sanganiswa nemidziyo ine munyu - sosi muto uye munyu - kuwedzera kuravira, izvo zvinowedzera izvo zvine sodium mune chekupedzisira chigadzirwa.

Mimwe michina yemasago pack mune anopfuura 260 mg yesodium - 11% yeRDI - kuita kadiki-1-teaspoon (20-gramu) inoshumira (19).

Kunyangwe vanhu vazhinji vasingade kutevedzera yakaderera-sodium kudya, kuwanda kwemunyu kunwa kunogona kukanganisa hutano uye kunogona kutungamira kuwedzerwa kweropa muvanhu vanoziva munyu (,).

Ngozi yekusagadzikana

Sezvo masago chiri chigadzirwa chegungwa, avo vari allergic kune hove uye hove dzinofanira kuzvidzivirira.

Hove roe ine vitellogenin, hove yei yolk protein inozivikanwa seinogona kuita allergen ().

Zvakare, hove roe inogona kutokonzeresa kugadzikana kwevanhu mune vasina hwegungwa allergies. Izvi zvinosanganisira mapundu, kudzikira kwemafambiro emhepo, uye kuderera kweropa ().

MuJapan, hove roe ndiyo yechitanhatu yakajairika chikafu allergen ().

Inogona kusanganiswa nezvinhu zvisina hutano

Makambani mazhinji anosanganisa masago nezvinhu zvisina hutano, senge yakakwira-fructose chibage sosi uye monosodium glutamate (MSG).

Kugara uchidya yeiyo yakakwira-fructose chibage sosi inosanganiswa nehuremu, insulin kudzivisa, uye kuzvimba ().

MSG chinyakare chinowedzerwa chikafu chinoshandiswa kusimudzira kunhuvira mune zvigadzirwa senge masago.

Kutsvagurudza kunoratidza kuti MSG inogona kutungamira mukukanganisa kune vamwe vanhu, senge kutemwa nemusoro, kushaya simba, uye kumenya kweganda ().

Masago inogona kunge iine sodium yakawanda uye iine zvinhu zvisina hutano seMSG uye yakakwira-fructose chibage sosi. Pamusoro pezvo, dzimwe nzira dzekuredza capelin dzinomutsa kunetseka kwezvakatipoteredza.

Ungawedzera sei kune chako chikafu

Masago chinhu chakasarudzika chinogona kushandiswa nenzira dzinoverengeka.

Iyo yakasarudzika-yakasviba mameseji uye munyu kunhu inoita kuti iwedzere kuwedzera kune maAsia-akafuridzirwa ndiro kana maappizizer.

Inogona kutengwa kuburikidza nevakawanda vatengesi vezvokudya zvegungwa mune zvakasiyana siyana zvinwiwa, senge ginger, wasabi, uye squid ink.

Hedzino dzimwe nzira dzekuwedzera masago kuchikafu chako:

• Wepamusoro wakagadzirwa musushi unogadzirwa nemaspuni mashoma emasago.
• Sanganisa masago, chizi uye michero mundiro yechinonaka chinofadza.
• Shandisa masago kunonaka sadza ndiro.
• Spoon masago pamabhodhoro emakokora echinhu chakasiyana.
• Wedzera masago kuAsia noodle ndiro.
• Hove yepamusoro ne masago yeinonaka nzira yekuchinja.
• Sanganisa masago mune wasabi kana zvinonhuwira mayonesiisi kunatsa masushi roll.

Nekuti masago anowanzo kuve nemunyu wakawanda, iwe unongoda shoma shoma kuti ugadzire ine punch ine simba yekuravira.

Kunyangwe ichinyanya kushandiswa muchikafu cheAsia, masago anogona kuverengerwa mumabikirwo mazhinji ayo aigona kusangana zvakanaka nechinhu chine munyu.

Masago inogona kuwedzerwa kumadhishi eAsia senge manoodles, mupunga, uye sushi. Inogona zvakare kuverengerwa mumadhipu uye inoshandiswa sekuputira hove.

Chinokosha

Masago kana kunhuhwirira roe ndiwo mazai anodyiwa ehove dze capelin.

Iwo akatakurwa nemapuroteni uye zvinovaka muviri senge omega-3s, selenium, uye vhitamini B12.

Dzivisa zvigadzirwa zvine zvinhu zvisina hutano senge yakawedzera munyu, yakakwira-fructose manyuchi echibage, kana MSG, uye usadye masago kana iwe uri munyu-unonzwisa tsitsi kana uorijiki kune zvegungwa.

Nekudaro, kana iwe uchikwanisa kushivirira zvegungwa uye uri kutsvaga chinonakidza chinongedzo icho chinowedzera yakasarudzika flavour kune ako mabikirwo, ipa masago edza.