Yintoni iMasago? Izibonelelo kunye nokuhla kweCapelin Fish Roe

Umxholo

• Yintoni masago?
• Masago vs. tobiko
• Iikhalori eziphantsi kodwa izondlo ziphezulu
• Izibonelelo zempilo ezinokwenzeka
• Umthombo otyebileyo weprotein esemgangathweni
• Umthombo wendalo we-selenium kunye nevithamini B12
• Ephakamileyo kwi-omega-3 fatty acids
• Iphantsi kwimekyuri
• Izinto ezinokubakho ezantsi
• Inkxalabo yendalo malunga nokuloba kwe-capelin
• Umxholo wesodium
• Umngcipheko wokungabikho komzimba
• Inokudityaniswa nezithako ezingekho mpilweni
• Uyongeza njani kwindlela otya ngayo
• Umgca wezantsi

I-roe yentlanzi ngamaqanda avuthwe ngokupheleleyo kwiintlobo ezininzi zeentlanzi, kubandakanya i-sturgeon, isalmon kunye neherring.

IMasago yinyamakazi ye-capelin, intlanzi encinci efumaneka kumanzi abandayo oMntla weAtlantic, North Pacific nakwiilwandle zeArctic.

Isithako esithandwayo kwi-cuisine yaseAsia, i-masago ithathwa njengemveliso ekhethekileyo-ifunwa emva kokungcamla kwayo okungafaniyo.

Eli nqaku lijonga isondlo, izibonelelo, ukwehla kunye nokusetyenziswa kwemasago.

Yintoni masago?

I-smelt roe-eyaziwa ngokuba yi-masago-ngamaqanda atyiwayo e-capelin fish (IMallotus villosus), ezizezosapho olunukayo.

Zithathwa njengeentlanzi zokutya - zithetha ukuba zingumthombo wokutya obalulekileyo kwizilwanyana ezinkulu, ezinje nge-codfish, iintaka zaselwandle, amatywina kunye neminenga.

Ezi ntlanzi zincinci, ziluhlaza-luhlaza zifana nesardine.

Nangona inyama ye-capelin ityiwa, ifunwa kakhulu ngabalobi ukuze benze ezinye iimveliso, kubandakanya imasago.

Malunga ne-80% ye-capelin evunyiweyo isetyenziselwa ukuvelisa ukutya kwentlanzi kunye neoyile yeentlanzi, ngelixa i-20% eseleyo isetyenziselwa ukuvelisa i-masago ().

I-capelin yabasetyhini iqala ukukhupha amaqanda kwiminyaka emibini ukuya kwemine ubudala kwaye iqhubeke nokuzala de kube sekufeni kwayo.

IMasago ivunwa kwi-capelin yabasetyhini xa iintlanzi zizele ngamaqanda kodwa ngaphambi kokuba babe nethuba lokuzala.

Iqhele ukusetyenziswa njengesixhobo kwimisongo ye-sushi kwaye inombala omthubi, omthubi, nangona ihlala idayiwe yimibala eqaqambileyo-enje ngeorenji, bomvu, okanye luhlaza - ukongeza umdla wokubonwayo kwizitya.

Inencasa emnandi kwaye ngamanye amaxesha ixutywe nezithako ezinje ngewasabi, inki yesquid, okanye ijinja.

Masago vs. tobiko

Masago badla bedidekile kunye tobiko - amaqanda okanye ibhadi intlanzi eziphaphazelayo. Nangona kunjalo, i-tobiko kunye ne-masago zinomahluko ophambili.

IMasago incinci kwaye ayibizi kakhulu kune-tobiko, yiyo loo nto isetyenziswa njengendawo eyaziwayo yokutshintshela i-tobiko kwimiqolo ye-sushi.

Ngokungafaniyo ngombala oqaqambe ngokwemvelo obomvu we-tobiko, i-masago inombala omthubi ongacacanga kwaye ihlala idayiwe ukuphucula umdla wokubonakalayo.

Ngelixa i-masago inambitha efana ne-tobiko, ine-texture encinci. Ngokubanzi, i-tobiko kunye ne-masago ziyafana kakhulu, kodwa i-tobiko ithathwa njengesithako esine-sushi ephezulu ngenxa yexabiso kunye nomgangatho wayo.

I-Masago ivunwa kwintlanzi ye-capelin yangaphambi kokuba ibe nethuba lokuzala. Kuqhelekileyo kusetyenziswa njengesithako kwi-sushi kwaye ihlala idayiwe ukongeza umdla obonakalayo kwiitya.

Iikhalori eziphantsi kodwa izondlo ziphezulu

Njengezinye iintlobo zentlanzi, i-masago iphantsi kweekhalori kodwa iphezulu kwizondlo ezininzi ezibalulekileyo.

I-ounce enye (28 gram) yentlanzi yentlanzi iqulethe (2):

• Iikhalori: 40
• Amafutha: 2 iigrem
• Iprotheni: Iigrama ezi-6
• IiCarbs: ngaphantsi kwe-1 gram
• Vitamin C: I-7% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Vitamin E: I-10% ye-RDI
• URiboflavin (B2): Iipesenti ezili-12 ze-RDI
• Vitamin B12: Iipesenti ezingama-47 ze-RDI
• Uhlobo (B9): I-6% ye-RDI
• Iphosphorus: I-11% ye-RDI
• Selenium: I-16% ye-RDI

I-roe yentlanzi iphezulu kakhulu kwi-vitamin B12, isondlo esibalulekileyo omele ukusifumana kukutya okutyayo, njengoko umzimba wakho ungenako ukuvelisa ngokwakho.

I-B12 ibaluleke kakhulu kwimisebenzi emininzi, kubandakanya ukukhula kweeseli ezibomvu zegazi, ukuveliswa kwamandla, ukuhanjiswa kwentliziyo, kunye ne-DNA synthesis ().

I-roe yentlanzi efana ne-masago isezantsi kwii-carbs kodwa ityebile kwiiproteni kunye namafutha asempilweni njenge-omega-3 fatty acids.

La mafutha e-polyunsaturated anceda ukulawula ukudumba kwaye abalulekile ekusebenzeni kakuhle kwamajoni akho omzimba, intliziyo, iihomoni, kunye nemiphunga ().

Ukongeza, i-roe yentlanzi ipakishwe zii-amino acid-iibhloko zeproteni- ngakumbi i-glutamine, i-leucine kunye ne-lysine ().

I-Glutamine idlala indima ebalulekileyo kwimpilo yamathumbu kunye nokusebenza komzimba, ngelixa i-leucine kunye ne-lysine zibalulekile kwiprotein synthesis kunye nokulungiswa kwemisipha (,).

I-roe yentlanzi iphantsi kweekhalori kodwa iphezulu kwizakhamzimba ezinje ngamafutha asempilweni, iiprotein, iivithamini kunye neeminerali.

Izibonelelo zempilo ezinokwenzeka

Njengezinye iintlobo zokutya kwaselwandle, i-masago isondlo kwaye inikezela ngezibonelelo ezahlukeneyo zempilo.

Umthombo otyebileyo weprotein esemgangathweni

Nangona incinci ngobukhulu, masago ipakisha inqindi enamandla yeprotein.

I-ounce enye (28-gram) enye ihambisa iigram ezi-6 zeprotein ekumgangatho ophezulu-malunga neliqanda elinye elikhulu (50-gram) (8).

Iiprotheyini yeyona nto izalisa zonke izakha mzimba, zilandelwa ziikhabhoholi kunye namafutha.

Ukongeza ukutya okuneeprotein ezinje nge-masago ekutyeni kunokukunceda uhlale wanelisekile kwaye kuthintele ukutya kakhulu, oku kunokukhokelela ekunciphiseni umzimba ().

I-roe yentlanzi yiprotein epheleleyo, okuthetha ukuba inayo zonke ii-amino acid ezilithoba ezifunwa ngumzimba wakho.

Umthombo wendalo we-selenium kunye nevithamini B12

IMasago ngumthombo olungileyo we-selenium, izimbiwa ezisebenza njenge-antioxidant enamandla emzimbeni wakho.

Ifunyenwe kwimilinganiselo yokutya kwaselwandle, i-selenium inciphisa uxinzelelo lwe-oxidative kwaye idlala indima ebalulekileyo kwi-thyroid kunye ne-immune system ().

Uphando lubonisa ukuba ukunyuka kwamanqanaba egazi le-selenium kunokunyusa ukuphendula komzimba kunye nokuthintela ukuhla kwengqondo (,).

IMasago ikwanovithamini B12 ephezulu, ebaluleke kakhulu kwimpilo yemithambo-luvo nakwimveliso yamandla, kunye neminye imisebenzi ebalulekileyo yomzimba ().

Ephakamileyo kwi-omega-3 fatty acids

Amafutha e-Omega-3 ngamafutha e-polyunsaturated anezibonelelo ezininzi zempilo ezinamandla.

La mafutha akhethekileyo alawula ukudumba, ukulawula ukuqunjelwa kwegazi, kwaye ayinxalenye yeembumba zeseli.

Uphando lubonisa ukuba ukutya okuphezulu kokutya okunotye kumafutha e-omega-3 kunxulunyaniswa nomngcipheko osezantsi weemeko zentliziyo, kubandakanya ukusilela kwentliziyo kunye nesifo semithambo (),.

Iintlanzi kunye neemveliso zentlanzi ezinje nge-masago zezinye zezinto zokutya ezifanelekileyo ze-omega-3 fat.

Iphantsi kwimekyuri

Ngenxa yokuba i-capelin yintlanzi encinci yokutya, ihlala iphantsi kakhulu kwi-mercury kuneentlanzi ezinkulu ezinjenge-mackerel kunye ne-swordfish.

Ngaphezu koko, uphando lubonisa ukuba i-roe yentlanzi ithande ukuba sezantsi kwi-mercury xa ithelekiswa namanye amalungu entlanzi njengezitho kunye nethishu yemisipha ().

Ngesi sizathu, i-roe yentlanzi efana ne-masago inokutyiwa ngokukhuselekileyo ngabo bafuna ukugcina ukubonakaliswa kwe-mercury ubuncinci.

IMasago iphezulu kwizakhamzimba ezibalulekileyo njengeprotein, ivithamini B12, i-selenium, kunye namafutha e-omega-3, anokuthi abonelele ngezibonelelo ezahlukeneyo zempilo. Ukongeza, iphantsi kwimekyuri, ikuvumela ukuba unciphise ukubonakala kwakho kwesi sinyithi sinzima.

Izinto ezinokubakho ezantsi

Nangona i-masago ibonelela ngezibonelelo zezempilo, inee-downsides ezinokubakho.

Inkxalabo yendalo malunga nokuloba kwe-capelin

Ngelixa i-masago inokuba lukhetho olungcono kunezinye iintlobo zokutya kwaselwandle, abathengi kufuneka bazi ezinye zeenkxalabo malunga nokubanjwa kweentlobo ezisengozini nezisengozini yokuloba ezinxulumene neendlela zokuloba ze-capelin.

Imibutho yezendalo ichaza ukungaqiniseki kwabantu be-capelin kunye neenkxalabo malunga neendlela ezithile zokuloba (17).

Njengokuba ii-capelins zabasetyhini ezithwele amaqanda zihlala zijolise ekuxhaseni imasago, amanye amaqela okusingqongileyo akhathazwa kukuba le ndlela inokuba nefuthe elibi kubemi beli xesha (18).

Umxholo wesodium

Njengazo zonke ezinye iintlobo zentlanzi, iMasago iphezulu kwisodiyam.

Ngaphezulu, i-masago ihlala ixutywe kunye nezinto ezinetyuwa- ezifana nesosi yesosi kunye netyuwa- ukuphucula incasa, eyonyusa umxholo wesodium kwimveliso yokugqibela.

Ezinye iimveliso zepakethe ye-masago ngaphezulu kwe-260 mg yesodium-11% ye-RDI-kwitispuni encinci encinci (20-gram) ekhonza (19).

Nangona uninzi lwabantu lungekho mfuneko yokulandela ukutya okunesodiyamu ephantsi, ukusetyenziswa gwenxa kwetyuwa kunokuba nefuthe elibi kwimpilo kwaye kunokukhokelela kuxinzelelo lwegazi kubantu abanoziva ngetyuwa (,).

Umngcipheko wokungabikho komzimba

Ekubeni i-masago iyimveliso yokutya kwaselwandle, abo bayaliwa yintlanzi kunye neentlanzi kufuneka bayiphephe.

I-roe yentlanzi iqulethe i-vitellogenin, iprotein yeqanda leqanda elichongwe njenge-allergen ().

Ngaphezu koko, i-roe yentlanzi inokude ibangele ukungaziphathi kakuhle kubantu abangenazo izinto ezaliwa kukutya kwaselwandle. Oku kubandakanya irhashalala, ukunciphisa iindlela zomoya, kunye noxinzelelo lwegazi ().

E-Japan, intlanzi yentlanzi yeyona ndawo yesithandathu yokutya exhaphakileyo ().

Inokudityaniswa nezithako ezingekho mpilweni

Iinkampani ezininzi zidibanisa i-masago kunye nezithako ezingekho mpilweni, ezinje ngesiraphu yengqolowa ene-high-fructose kunye ne-monosodium glutamate (MSG).

Ukusetyenziswa rhoqo kwesiraphu yengqolowa ene-fructose enkulu kunxulunyaniswa nokuzuza ubunzima, ukumelana ne-insulin, kunye nokudumba ().

I-MSG sisongezo sokutya esiqhelekileyo esisetyenziselwa ukongeza incasa kwiimveliso ezinje ngemasago.

Uphando lubonisa ukuba i-MSG inokukhokelela ekuphenduleni kwabanye abantu, njengentloko, ubuthathaka, kunye nokugungxula ulusu ().

IMasago inokuba ne-sodium ephezulu kwaye inezithako ezingafunekiyo njenge-MSG kunye nesiraphu yengqolowa ene-fructose ephezulu. Ukongeza, iindlela ezithile zokuloba ze-capelin ziphakamisa inkxalabo yendalo.

Uyongeza njani kwindlela otya ngayo

IMasago sisithako esikhethekileyo esinokusetyenziswa ngeendlela ezininzi.

Ubume bayo obunobumba obuqhekezayo kunye nokunambitheka okunetyiwa kwenza ukuba ibe sisongezo esifanelekileyo kwizitya eziphefumlelweyo zaseAsia okanye izibheno.

Ingathengwa kubathengisi bokutya kwaselwandle ngeendlela ezininzi ezahlukeneyo, ezinje ngejinja, isabi, kunye ne-inki ye-squid.

Nazi ezinye zeendlela zokongeza i-masago kwisidlo sakho:

• Iiroli eziphezulu ezenziwe ngeSushi ezenziwe ngeethisipuni ezimbalwa zemasago.
• Hlanganisa i-masago, ushizi kunye neziqhamo kwipleyiti yesibheno esimnandi.
• Sebenzisa i-masago ukunambitha izitya zerayisi.
• Spoon masago kwiibhoksi zokuthambisa ezizodwa.
• Yongeza i-masago kwizitya ze-noodle zaseAsia.
• Iintlanzi eziphezulu kunye ne-masago ye-recipe twist.
• Hlanganisa i-masago kwi-wasabi okanye kwi-mayonnaise e-spicy ukuya kwi-sushi roll roll.

Ngenxa yokuba i-masago ihlala inetyuwa eninzi, ufuna kuphela isixa esincinci ukwenza ipunch enamandla yencasa.

Nangona idla ngokusetyenziswa kakhulu kwiAsia cuisine, imasago inokudityaniswa kwiindlela ezininzi zokupheka ezinokudibanisa kakuhle nento enetyiwa.

IMasago inokongezwa kwiitya zaseAsia ezinje ngeoodles, irayisi kunye nesushi. Inokudityaniswa kwiidiphu kwaye isetyenziswe njenge-topping yeentlanzi.

Umgca wezantsi

IMasago okanye i-smelt roe ngamaqanda atyiwayo entlanzi ye-capelin.

Zilayishwe ngeprotheni kunye nezondlo ezinje nge-omega-3s, selenium, kunye nevithamini B12.

Gwema iimveliso eziqulethe izithako ezingenampilo njengetyuwa eyongeziweyo, isiraphu yengqolowa ene-high-fructose, okanye i-MSG, kwaye ungatyi masago ukuba unetyuwa okanye uxabisa ukutya kwaselwandle.

Nangona kunjalo, ukuba uyakwazi ukunyamezela ukutya kwaselwandle kwaye ujonge isithako esinomdla esiza kongeza incasa eyahlukileyo kwiindlela zakho zokupheka, zama u-masago.