Yonke into ekufuneka uyazi ngeSalmon yokutshaya

Umxholo

• Iinyani ngesondlo
• Umxholo wetyuwa
• Yenziwe njani isalmon
• Inkqubo yokutshaya
• Ingqele- vs salmon eshushu
• Ukukhetha kunye nokugcina
• Izibonelelo zempilo kunye nobungozi
• Izibonelelo zesalmon yokutshaya
• Umngcipheko we-salmon yokutshaya
• Iindlela zokutya isalmon yokutshaya
• Umgca wezantsi

I-salmon yokutshaya, exabisekileyo ngenxa yetyuwa, incasa yomlilo, ihlala ithathwa njengokutya okuluncuthu ngenxa yexabiso eliphezulu.

Iqhelekile ngempazamo nge-lox, enye imveliso yesalmon ephilisiweyo kodwa engatshayiyo.

Nangona kunjalo, njenge-lox, i-salmon etshayiweyo ihlala idlalwa kwi-bagel okanye kwi-crackers nezinye izinto ezinje nge-cream cream, ikhukhamba, okanye i-tomato.

Eli nqaku lichaza yonke into oyifunayo malunga nesalmon yokutshaya, kubandakanya izondlo, iindlela zokunyanga, kunye nezibonelelo zempilo kunye nemingcipheko.

Iinyani ngesondlo

I-salmon yokutshaya iphantsi kwiikhalori ngelixa uziqhayisa ngeprotheni ekumgangatho ophezulu, amafutha abalulekileyo, kunye neevithamini kunye neeminerals.

I-ounce eyi-3.5 (i-100-gram) yokukhonza i-salmon yokutshaya ibonelela ():

• Iikhalori: 117
• Iprotheni: Iigrama ezili-18
• Amafutha: 4 iigrem
• Isodium: I-600-1,200 mg
• Iphosphorus: I-13% yeXabiso lemihla ngemihla (DV)
• Ibhrasi: Iipesenti ezingama-26 ze-DV
• Selenium: I-59% ye-DV
• URiboflavin: I-9% ye-DV
• Niacin: I-30% ye-DV
• Vitamin B6: I-16% ye-DV
• Vitamin B12: I-136% ye-DV
• VitaminE: I-9% ye-DV
• VitaminD: I-86% ye-DV
• Choline: I-16% ye-DV

Ngaphezulu, i-salmon etshayiweyo ngumthombo otyebileyo we-omega-3 fatty acids, ehambisa i-0.5 yeegram ze-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA) nge-3.5-ounce (100-gram) enye ikhonza ().

La mafutha athathwa ngokuba abalulekile kuba umzimba wakho awunako ukuzenza, ke kuya kufuneka uwafumane kukutya okutyayo.

I-EPA kunye ne-DHA zibalulekile ekusebenzeni kwengqondo, impilo yentliziyo, kunye nokuguga okusempilweni (,,,).

Umxholo wetyuwa

Ngenxa yendlela eqhutywa ngayo, i-salmon yokutshaya iphezulu kwi-sodium, equlathe i-600-1,200 mg nge-3.5-ounce (100 gram) ekhonza (,).

Xa kuthelekiswa, ukukhonza okufanayo kwesalmon entsha kunika i-75 mg yesodium ().

IZiko lezoNyango (IOM) kunye neSebe lezoLimo laseMelika (USDA) bacebisa ukunciphisa umyinge we-sodium ukuya kwi-2,300 mg ngemini ukunciphisa umngcipheko wesifo sentliziyo kunye nokubetha (9).

Umbutho wezeMpilo weHlabathi (i-WHO) kunye ne-American Heart Association (AHA) bacebisa ngomda osezantsi-2,000 kunye ne-1,500 mg ngosuku, ngokulandelelana (, 11).

Kananjalo, unokufuna ukubeka esweni ukutya kwakho isalmon yokutshaya, ngakumbi ukuba unovakalelo kwityuwa.

I-salmon yokutshaya ngumthombo ogqwesileyo weprotheni, iivithamini ezininzi, kunye ne-omega-3 fatty acids. Nangona kunjalo, iphezulu kakhulu kwi-sodium kune-salmon entsha.

Yenziwe njani isalmon

Ukutshaya yindlela yokulungisa incasa, ukupheka, okanye ukugcina ukutya ngokukuveza ekutshayeni. Ngokuqhelekileyo isetyenziselwa inyama, inkukhu kunye nentlanzi.

Inkqubo yokutshaya

Ukutshaya i-salmon, i-thawed, i-fillets ezingenasiphelo zigutyungelwe ityuwa-kwaye ngamanye amaxesha iswekile-kwaye zivunyelwe ukuhlala iiyure eziyi-12-24 ukukhupha ukufuma ngenkqubo ebizwa ngokuba kukuphilisa.

Sekude inkqubo yokuphilisa, ityuwa eninzi iqulethe i-salmon.

Ngokukhupha ukufuma, ityuwa inyusa incasa kwaye isebenza njengesinqandi ukukhusela ukukhula kweentsholongwane ezinobungozi ezinokubangela ityhefu yokutya.

Emva koko, iifilitha zihlanjwa ngamanzi ukuze zisuse ityuwa egqithileyo ngaphambi kokuba zitshintshelwe kwiziko lokutshaya ukuze zome. Inkqubo yokumisa inceda iifillets ukuba zenze ipellicle, esisinxibo seprotein esivumela umsi ukuba ubambelele ngaphezulu kumphezulu wentlanzi.

Okuqhotyoshelwe eontini kukutshaya okutshisa iichips zeenkuni okanye isarfust - ngesiqhelo kwi-oki, imephu, okanye imithi ye-hickory -ukuvelisa umsi.

Ingqele- vs salmon eshushu

I-Salmon ishushu okanye iyabanda. Umahluko omkhulu kubushushu begumbi lokutshaya.

Kwiisalmon ezitshisayo ezibandayo, iqondo lobushushu kufuneka libe ngama-50-90 ° F (10-32 ° C) iiyure ezingama-20 ukuya kuma-24. Olu hlobo lobushushu alushushu ngokwaneleyo ukupheka isalmon, ke kufuneka unonophelo olongezelelekileyo ngexesha lokulungiselela kunye nokunyanga ukunciphisa umngcipheko wezifo ezibangelwa kukutya ().

Kwelinye icala, ukutshaya okushushu, igumbi kufuneka lifudumale ngokwaneleyo ukufezekisa ubushushu bangaphakathi be-145 ° F (63 ° C) ubuncinci imizuzu engama-30 ukupheka isalmon ().

Uninzi lwee-salmon ezitshayiweyo kwintengiso ziyabanda. Unokuhlula iindidi ezishushu ezitshisiweyo kuba ukupakisha kwazo ngokubanzi kuthiwe kuphekwe ngokupheleleyo (,).

I-salmon ebandayo ebandayo ihlala ithambile kwaye ithambile ngelixa i-salmon etshisayo ishushu kwaye iyatshaya.

Izazinzulu zokutya ngokubanzi zicebisa ngokuchasene nokusebenzisa iindlela zokubhema ukutshaya ekhaya ngenxa yomngcipheko wokhuseleko lokutya obandakanyekayo. Nangona kunjalo, ukutshaya kushushu kunokwenziwa ngokukhuselekileyo ekhaya ngezixhobo ezifanelekileyo kunye nobuchule (15).

Ukukhetha kunye nokugcina

Ngelixa ezinye iintlobo zeesalmon ezitshayiweyo zifuna ifriji, ezinye azide zivulwe. Jonga ileyibhile yemveliso kwiingcebiso zokugcina.

Nje ukuba ivulwe, isalmon etshayiweyo inokufakwa efrijini ukuya kuthi ga kwiiveki ezi-2 okanye ifriziwe kangangeenyanga ezintathu (16).

Kuya kufuneka uphephe i-salmon yokutshaya eneebhitimnyama ezininzi. Ezi zibonda zihlala zinomdla ongathandekiyo kwaye kufanele ukuba zinqunyulwe-nangona ngamanye amaxesha zishiywa kwimveliso yokugqibela yokunyusa ubunzima bephakheji kunye neendleko.

I-salmon yokutshaya yenziwa ngokuphilisa iifiliti ngetyuwa, emva koko uzifake kwiziko lokutshaya. Uninzi lweefillets luyabanda ngumsi, oko kuthetha ukuba iqondo lobushushu eliphekwe kulo liphantsi kakhulu ukubulala iintsholongwane ezinokuba yingozi.

Izibonelelo zempilo kunye nobungozi

I-salmon yokutshaya ibonelela ngezibonelelo ezininzi zempilo, kodwa kuya kufuneka ugcine i-downsides ezimbalwa engqondweni.

Izibonelelo zesalmon yokutshaya

I-omega-3 fatty acids i-EPA kunye ne-DHA, eneentlanzi ezinamafutha ezinje nge salmon, inxulunyaniswa nomngcipheko ophunguliweyo wesifo sentliziyo, umhlaza othile, kunye nokwehla kwengqondo okunxulumene nobudala (,,,).

La mafutha anokusebenza ngokunciphisa i-triglycerides, ukunciphisa ukudumba, kunye nokugcina ukwakheka kwengqondo kunye nokusebenza.

Nangona kunjalo, ezinye izondlo kwiintlanzi ezinamafutha zinokuba noxanduva kwezi ziphumo, njengoko izifundo ezininzi kwizongezo ze-omega-3 zisilele ukufumana izibonelelo ezifanayo (,,).

I-USDA icebisa ukuba abantu abadala batye ubuncinci ii-ounces eziyi-8 (227 gram) zokutya kwaselwandle ngeveki ukufumana malunga ne-250 mg ye-EPH kunye ne-DHA ().

I-salmon yokutshaya ikwaqhayisa ngenani leevithamini kunye neeminerals ezibalulekile empilweni yakho. I-3.5-ounce (100-gram) yokukhonza iqulethe i-136% yeemfuno zakho zemihla ngemihla ze-vitamin B12, kunye ne-86% ye-DV ye-vitamin D ().

Ngaphezulu, ubungakanani bokusebenza obufanayo bunikezela ngaphezulu kwesiqingatha seemfuno zakho zemihla ngemihla ze-selenium, esebenza njenge-antioxidant kwaye inokukhusela kwizifo ezininzi ().

Umngcipheko we-salmon yokutshaya

I-3.5-ounce (100-gram) esebenza nge-salmon etshayayo inokugcina ngaphezulu kwesiqingatha somda wemihla ngemihla we-sodium ebekwe yi-USDA (9).

Ke, ukuba ubukele ukusetyenziswa kwetyuwa, unokufuna ukumodareyitha ukutya kwakho isalmon okanye utshaye isalmon entsha endaweni yoko.

Ngaphaya koko, izifundo zokujonga zibopha inyama etshayiweyo kunye necutshungulweyo kumngcipheko okhulayo womhlaza othile, ngakumbi umhlaza obalaseleyo ().

I-salmon yokutshaya inokunyusa umngcipheko we-listeriosis, isifo esibangelwa kukutya esibangelwa yintsholongwane IListeria monocytogenes (, , ).

Le bhaktiriya itshabalaliswa ngokulula bubushushu kodwa ikhula ngama-34–113 ° F (1–45 ° C), ubushushu apho kunyangwa isalmon etshaya ingqele.

I-Listeriosis kunokwenzeka ukuba yosulele abantu abadala, abantu abanamajoni omzimba abuthathaka, kunye nabasetyhini abakhulelweyo kunye neentsana zabo. Ke ngoko, la maqela kufuneka ayiphephe i-salmon yokutshaya ingqele- nangona iintlobo ezinqiniweyo kunye neshelufu zithathwa njengezikhuselekileyo (,).

I-salmon etshayayo ibonelela nge-omega-3s esempilweni, kunye nezinye izakha mzimba, kodwa inetyuwa eninzi. Ukutshaya okubandayo kunokunyusa umngcipheko we-listeriosis.

Iindlela zokutya isalmon yokutshaya

Nazi iindlela ezimbalwa ezintle zokunandipha i-salmon yokutshaya:

• kwibhegi eneshizi ekrimu
• phezu kwesaladi oyithandayo
• kwi-toast enamaqanda aqhekezayo
• kubhakwe kwi-gratin
• kwisobho seetapile
• ixutywe kwisitya sepasta
• ivuselelwe kwidiphu yabaqhekezi
• kwisitya esinemifuno

Ngaphezulu, unokwenza isalmon etshisayo ekhaya ukuba unecuba lakho.

Qala ngokunyanga iifilitha ngetyuwa ubuncinci iiyure ezi-4. Emva koko, zibambe zome kwaye uzibeke kwindawo yokutshaya kwi-225 ° F (107 ° C) de bafikelele kubushushu bangaphakathi be-145 ° F (63 ° C). Unokubeka esweni ubushushu babo usebenzisa ithemometha yenyama.

Ungayonwabela i-salmon yokutshaya ngeendlela ezininzi. Abantu abaninzi bayathanda ukuyitya ngeediphu okanye kwiibhegi, iisaladi kunye neepasta.

Umgca wezantsi

I-salmon yokutshaya yityuwa, inyange iintlanzi eyaziwayo ngokutyeba kwayo kunye nencasa eyahlukileyo. Igcwele iiprotein ezisemgangathweni ophezulu, amafutha omega-3 ayimfuneko, kunye neevithamini kunye neeminerali ezininzi.

Nangona kunjalo, iqulethe inani elibalulekileyo lesodiyam, kwaye iintlobo ezinomsi wokubanda zinokwandisa umngcipheko we-listeriosis.

Okwangoku, oku kumnandi kukutshaya kunokuba longezo olusempilweni ekudleni kwakho xa kutyiwa ngokumodareyitha.