Zvese zvaunoda Kuti Uzive Nezve Salmon Yakaputa

Zvemukati

• Nutrition chokwadi
• Zvemunyu zvemukati
• Salmoni yekuputa inogadzirwa sei
• Iko kusvuta
• Cold- vs. inopisa-inopfungaira salmoni
• Sarudzo uye chengetedzo
• Hutano mabhenefiti uye njodzi
• Zvakanakira kusvuta saumoni
• Njodzi dze salmon inoputa
• Nzira dzekudya salmon yakasvuta
• Chinokosha

Salmoni inopfungaira, iyo inokosheswa nekuda kwemunyu wayo, parutivi pemoto, inowanzoonekwa seinonaka nekuda kwemutengo wayo wakakwira.

Inowanzo kanganisa ne lox, chimwe chigadzirwa chesalmoni chinorapwa asi chisina kusvuta.

Nekudaro, senge lox, salmon inopfungaira inowanzo kunakirwa pabhegi kana maputi ane zvimwe zvekukora senge kirimu chizi, cucumber, kana tomato.

Chinyorwa ichi chinotsanangura zvese zvaunoda kuti uzive nezve salmon yakasvuta, kusanganisira zvinovaka muviri, nzira dzokurapa, uye zvinobatsira pahutano uye njodzi.

Nutrition chokwadi

Salmoni inoputa yakaderera mumakoriyori ichizvirova mhando yemapuroteni, mafuta akakosha, uye mavitamini akawanda nemaminerari.

3.5-ounce (100-gramu) inoshumirwa yesarimoni inoputa inopa ():

• Makorori: 117
• Mapuroteni: 18 magiramu
• Mafuta: 4 magiramu
• Sodium: 600-1,200 mg
• Phosphorus: 13% yeiyo Mazuva ese Kukosha (DV)
• Mhangura: 26% yeiyo DV
• Selenium: 59% yeiyo DV
• Riboflavin: 9% yeiyo DV
• Niacin: 30% yeiyo DV
• Vhitamini B6: 16% yeiyo DV
• Vhitamini B12: 136% yeiyo DV
• VhitaminiE: 9% yeiyo DV
• VhitaminiD: 86% yeiyo DV
• Choline: 16% yeiyo DV

Zvakare, salmon inopfungaira ipfuma inopa omega-3 fatty acids, ichipa 0.5 gramu eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA) pa3,5-ounce (100-gramu) inoshumira ().

Aya mafuta anoonekwa seakakosha nekuti muviri wako haugone kuzviita, saka unofanira kuzviwana kubva pane zvaunodya.

EPA uye DHA zvakakosha pakuita kwehuropi, hutano hwemwoyo, uye kuchembera zvine hutano (,,,).

Zvemunyu zvemukati

Nekuda kwekuti inogadziriswa sei, salmon inopfungaira yakakwira mu sodium, ine 600-1,200 mg pa 3.5-ounce (100 gramu) inoshumira (,).

Mukuenzanisa, iyo imwechete yekushandira salmon nyowani inopa 75 mg yesodium ().

Iyo Institute of Medicine (IOM) uye U.S. department rezvekurima (USDA) inokurudzira kudzora kudyiwa kwesodium kune 2,300 mg pazuva kuti udzikise njodzi yako yechirwere chemwoyo uye sitiroko (, 9).

IWorld Health Organisation (WHO) uye American Heart Association (AHA) inopa zano kunyange yakadzika chikumbaridzo - 2 000 uye 1,500 mg pazuva, zvichiteerana (, 11).

Saka nekudaro, iwe ungangoda kuongorora yako yaunodya yefodya salmon, kunyanya kana iwe uchinge uchinge uchinzwa munyu.

Salmon inoputa ndiyo yakanaka sosi yeprotein, akawanda mavitamini, uye omega-3 fatty acids. Asi, iri yakakwira zvakanyanya mune sodium kupfuura salmon nyowani.

Salmoni yekuputa inogadzirwa sei

Kuputa inzira yekugadzirisa yekunatsa, kubika, kana kuchengetedza chikafu nekuchiisa pachena kuti chiutsi. Inowanzoshandiswa nenyama, huku, uye hove.

Iko kusvuta

Kuti upute salmon, yakasungirirwa, isina mabhonji mafirita akafukidzwa munyu - uye neapo neshuga - uye inobvumidzwa kugara kwemaawa gumi nemaviri kusvika makumi maviri nemaviri kuburitsa hunyoro kuburikidza neyakaitwa nzira yekurapa.

Iyo yakareba iyo yekurapa maitiro, iyo yakawanda munyu salmoni ine.

Nekudhonza hunyoro, munyu unowedzera kunhuhwirira uye unoshanda sekuchengetedza kudzivirira kukura kwehutachiona hunokuvadza hunogona kukonzera muchetura muchikafu.

Tevere, iwo mafirita anosukwa nemvura kubvisa munyu wakawandisa usati waendeswa kune huni yekuputa kuti uome. Iyo yekuomesa maitiro inobatsira iyo mafirita kugadzira pellicle, inova kuputira kweprotein iyo inobvumira utsi kuti hunyatso kuomerera pamusoro pehove.

Yakabatanidzwa kune huni ndeye kusvuta kunopisa huni matanda kana huni - kazhinji kubva pamuti wemuouki, maple, kana miti yemihickory - kuburitsa hutsi.

Cold- vs. inopisa-inopfungaira salmoni

Salmoni inogona kupisa kana kutonhora-kuputa. Musiyano mukuru tembiricha yekamuri yekupfungaira.

Kune salmoni inotonhorera inotonhora, iyo tembiricha inofanirwa kunge iri 50-90 ° F (10-32 ° C) kwemaawa makumi maviri nemaviri. Iyi tembiricha renji haina kupisa zvakakwana kuti ubike salmoni, saka kuwedzera kuchengetwa kunofanirwa kutorwa panguva yekugadzirira uye kurapa kudzikisa njodzi yezvirwere zvinotakurwa nechikafu ().

Zvakare, pakusvuta fodya, iyo kamuri inofanirwa kuve inodziya zvakakwana kuti iwane kupisa kwemukati kweinenge 145 ° F (63 ° C) kwemaminitsi makumi matatu kuti ubike salmoni ().

Kazhinji salmoni inoputa pamusika inotonhora-inopfungaira. Iwe unogona kusiyanisa mhando dzinopisa-kupisa nekuti kuputira kwavo kunowanzo taura kuti vakanyatso kubikwa (,).

Salmoni inotonhorera inotonhora inova inotsvedzerera uye yakapfava apo salmoni inopisa inopisa inopfungaira uye inosvuta mukuravira.

Masayendisiti ezvekudya anowanzo kuraira pamusoro pekushandisa nzira dzekupfungaira dzinotonhora kumba nekuda kwenjodzi yekuchengetedza chikafu inobatanidzwa Asi, kusvuta kunopisa kunogona kuitwa pamba zvakachengetedzwa nemidziyo uye maitiro (15).

Sarudzo uye chengetedzo

Nepo mamwe marudzi esalmoni yakasvuta inoda firiji, mamwe haadaro kusvikira pasuru yacho yavhurwa. Tarisa uone chigadzirwa chigadzirwa kuitira mazano ekuchengetedza.

Kana yangovhurwa, salmon inopfungaira inogona kuiswa mufiriji kwemavhiki maviri kana kuomeswa nechando kwemwedzi mitatu (16).

Iwe unofanirwa kudzivirira saumoni inoputa iyo ine yakawanda yerima bits. Aya mabiti anowanzove nekunakidza kusingafadzi uye anofanira kunge akagerwa - kunyangwe dzimwe nguva akasiyiwa pachigadzirwa chekupedzisira kuwedzera pasuru uremu uye mutengo.

Salmoni inoputa inogadzirwa nekuporesa mafirita nemunyu, wozoaisa mumoto wekupisira. Mazhinji mafirita anotonhorwa nechando, zvichireva kuti tembiricha yavanobikirwa yakadzika kwazvo kuti iuraye utachiona hunogona kukuvadza.

Hutano mabhenefiti uye njodzi

Salmon yekuputa inopa akawanda maripo ehutano, asi iwe unofanirwa kuchengeta mashoma ekudzikira mupfungwa.

Zvakanakira kusvuta saumoni

Iyo omega-3 fatty acids EPA uye DHA, iyo hove dzakakora salmon dzinopa, dzakabatanidzwa nenjodzi yakadzikira yehosha yemwoyo, mamwe magomarara, uye kuderera kwepfungwa zvine hukama nezera (,,,).

Aya mafuta anogona kushanda nekudzikisa triglycerides, kudzikisa kuzvimba, uye kuchengetedza chimiro chehuropi uye mashandiro.

Zvakangodaro, zvimwe zvinovaka muviri muhove dzine mafuta zvinogona kunge zvichikonzera izvi, sezvo ongororo dzinoverengeka dze omega-3 dzekuwedzera dzakatadza kuwana mabhenefiti akafanana (,,).

Iyo USDA inokurudzira kuti vanhu vakuru vadye anokwana masendimita masere (227 gramu) ezvokudya zvegungwa pasvondo kuti vawane 250 mg yeEPH yakabatana uye DHA ().

Salmon inoputa zvakare inodada nemavitamini uye mamineral anoverengeka akakosha kuhutano hwako. 3.5-ounce (100-gramu) inoshandira iine kurova 136% yevhitamini B12 yako yezuva nezuva, pamwe ne86% yeDV yevhitamini D ().

Uyezve, saizi imwechete yekushandira inopa inopfuura hafu yezvido zvako zvezuva nezuva zve selenium, iyo inoshanda se antioxidant uye inogona kudzivirira kurwara nezvakawanda ().

Njodzi dze salmon inoputa

Iyo 3.5-ounce (100-gramu) inoshumirwa yesarimoni inoputa inogona kubata inopfuura hafu yemuganhu wezuva nezuva weiyo sodium yakagadzirirwa neUSDA (9).

Nekudaro, kana iwe ukatarisa kunwa kwako munyu, ungangoda kuenzanisa kudya kwako kwesarimoni inoputa kana kudya salmon nyowani pachinzvimbo.

Zvakare, zvidzidzo zvekucherechedza zvinosunga zvakapfungaira uye zvakagadziriswa nyama kune imwe njodzi yekuwedzera mamwe makenza, kunyanya kenza yakajeka ().

Salmoni inoputa inogona zvakare kuwedzera njodzi yako ye listeriosis, chirwere chekudya chinokonzerwa nebhakitiriya Listeria monocytogenes (, , ).

Hutachiona uhwu hunoparara zviri nyore nekupisa asi hunokura pa34–113 ° F (1–45 ° C), huwandu hwekupisa panorapwa salmoni inotonhorwa nechando.

Listeriosis inowanzoita hutachiona hwevanhu vakuru, vanhu vane immune system isina kusimba, uye vakadzi vane nhumbu nevacheche vavo. Naizvozvo, aya mapoka anofanirwa kudzivirira saumoni inotonhorwa nechando - kunyangwe mhando dzakakangwa uye dzakasarudzika dzakachengetedzeka dzinoonekwa dzakachengeteka (,).

Salmon inoputa inopa moyo-hutano omega-3s, pamwe nezvimwe zvinoverengeka zvinovaka muviri, asi zvakanyanya kunyanya munyu. Mhando dzakasviba-dzinoputa dzinogona kuwedzera njodzi yako ye listeriosis.

Nzira dzekudya salmon yakasvuta

Heano mashoma nzira dzinonaka dzekunakirwa salmon yekuputa:

• pane bhagi ine kirimu chizi
• pamusoro peyaunofarira saladhi
• pachigunwe nemazai akakweshwa
• yakabikwa mugratin
• mune muto wembatatisi
• yakasanganiswa mupasta dhishi
• inomutswa kuti inyike kune vanokanganisa
• mundiro ine miriwo

Chii chimwe, iwe unogona kugadzira inopisa-inopfungaira salmon kumba kana iwe uine yako fodya.

Tanga nekuporesa mafirita munyu kwemaawa mana. Tevere, bata iwo pakaoma uye uvaise mune inoputa pa225 ° F (107 ° C) kudzamara vasvika mukati mekupisa kwemukati kwe 145 ° F (63 ° C). Unogona kucheresa tembiricha yavo uchishandisa thermometer yenyama.

Iwe unogona kunakirwa salmon yakasvuta munzira dzakawanda. Vanhu vazhinji vanofarira kuidya mumadipisi kana pamabhero, masaradhi, uye pasita.

Chinokosha

Salmoni yakasvuta ihove ine munyu, yakaporeswa inozivikanwa nehunhu hwayo uye hunhu hwakasiyana. Iyo yakazara nehupamhi hweprotein, yakakosha omega-3 mafuta, uye akati wandei mavitamini uye mamineral.

Zvisinei, ine huwandu hwakawanda hwe sodium, uye mhando dzinotonhora dzinopfungaira dzinogona kuwedzera njodzi yako ye listeriosis.

Zvakadaro, uku kuputa kwekuputa kunogona kuve kuwedzera kune hutano kune chako chikafu kana uchidyiwa zvine mwero.