Ama-calories eSalmon Nemihlomulo Yempilo Yakhe
I-Salmon iyinhlanzi enomsoco kakhulu ephekwe ngezindlela eziningi. Ngokungafani nezinye izinhlobonhlobo zezinhlanzi, i-salmon ayimile kalula ngenxa yalokho okuqukethwe kwamanoni-kodwa ungakhathazeki, ngoba la mafutha anempilo enempilo. I-Salmon ingathengwa okusha, efriziwe, ukubhema, futhi ekheniwe.
Uma ukhathazeka ngokudla izinhlanzi ngenxa yokuqukethwe kwe-mercury ephakeme, ungesabi uma kuziwa ku-salmon.
I-salmon yasendle ingadliwa ngaphandle kokwesaba ukungcola okwedlulele noma i-mercury, futhi isondlo esinamandla ngokweqile, kuhlanganise ne-omega-3 fatty acids kakhulu. I-omega-3 fatty acids etholakala ku-saumoni ibalulekile ngezizathu eziningi. Ukucwaninga kubonisa ukuthi ukudla okunomsoco omega-3 fatty acids kunganciphisa ingozi yesifo senhliziyo ngokuncipha ukuvuvukala.
Futhi, i-tryptophan etholakala ku-saumon iyisandulela se-seratonin, engasiza ekuphatheni ukucindezeleka futhi, ngoba i-saumoni ingumthombo omuhle we-vitamin D , ukuyifaka kungasiza ekuthuthukiseni isimo sengqondo, ukuvikela ukuvinjelwa kwe-macular, nokusiza empilweni yethambo.
| Ama-Salmon Amaqiniso Okudla | |
|---|---|
| Ukusekela Isilinganiselo se-1/2 (4 oz noma 124 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholomu 185 | |
| Ama-calories avela ku-Fat 49 | |
| Ingqikithi yamafutha 5.5g | 8% |
| I-Satatated Fat 0.9g | 4% |
| I-Polyunsaturated Fat 2.1g | |
| I-Monounsaturated Fat 1.5g | |
| I-Cholesterol 83mg | 28% |
| I-sodium 107mg | 4% |
| I-Potassium 513.36mg | 15% |
| Ama-carbohydrate 0g | 0% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugar 0g | |
| Amaprotheni 31.7g | |
| I-Vitamin A 3% · I-Vitamin C 0% | |
| I-calcium 2% · I-Iron 7% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
I-Salmon iphezulu amaprotheni namafutha angenalutho (omega-3 fatty acids). Iqukethe cishe ama-carbohydrates zero, okuyinto enhle kubantu abanesifo sikashukela. I-4-oz yokukhonza i-salmon yasendle inikeza isidingo sosuku olugcwele lwe-vitamin D , okwenza kube yinye yokudla okumbalwa okungenza isimangalo. Inhlanzi efanayo yokudoba iqukethe ingxenye engaphezu kwesigamu se-B12, i-niacin, ne-selenium edingekayo, futhi imthombo omuhle kakhulu we-B6 ne-magnesium.
I-salmon ekheniwe iqukethe ne-calcium enkulu (ngenxa yamathambo wezinhlanzi).
Izinzuzo zezempilo zeSalmon
I-American Heart Association ithi, "ukudla izinhlanzi kabili ngeviki kuyindlela enhle yokuthuthukisa impilo yakho yenhliziyo." Abantu abedla izinhlanzi njalo babonakala bevikelekile ezinhlobonhlobo zezimo, mhlawumbe ngenxa yamafutha omega-3. Amafutha e-Omega-3 anciphisa ukuvuvukala emizimbeni yethu. Ukuvuvukala kuyisisekelo sezinkinga eziningi zempilo, kuhlanganise nesifo senhliziyo, isifo sikashukela, ezinye izinhlobo zegciwane kanye ne-arthritis. I-Omega-3 iyasiza futhi ukuvimbela ama-clots wegazi abangela ukushaywa okuningi.
Olunye ucwaningo lubonisa ukuthi amafutha om-omega-3 angakwazi ukusiza izinkinga ezinengqondo ezincane ezifana nesifo se-Alzheimer kanye nokunciphisa ukuqonda kwengqondo.
Ukuba nenani elifanele lama-fatty acids ama-omega-6 (okutholakala emafutheni asitshalo, amantongomane, kanye nembewu) ku-omega-3 fatty acids kubalulekile. Kulabo abanesilinganiso esifanele, kubonakala sengathi ukucindezeleka okuncane nokuzibulala, kanye nokuhlukunyezwa okuncane-ekutheni isifundo esisodwa, ukunikeza iziboshwa etilongweni lolu hlobo lwamafutha (kanye namavithamini) kunciphise ukuziphatha okubi ngohlangothi lwesithathu emavikini amabili nje.
Imibuzo Ejwayelekile Nge-Salmon: Ingabe Kufanele Ukhethe Isiliva Ngokulima?
Kukhona ukungqubuzana mayelana nokudla i-saumon esendle nokulima.
Abantu abaningi besaba i-salmon ephakanyisiwe yezilimo ngezizathu ezihlukahlukene. Ngenkathi amapulazi amaningi ethatha izinyathelo zokusimama okuqhubekayo, ukudla i-salmon ephakanyisiwe epulazini kungabangela inkinga ngezizathu eziningana.
Ukungcola: Iningi le-saumoni elitholakala ekusetshenzisweni kwabantu namuhla lihlwanyelwe. Ngencazelo, ukuphakanyiswa kwepulazi kusho ukuthi izinhlanzi zikhuliswe ngamathangi noma ezifakwe olwandle, ikakhulukazi ukusetshenziswa. Ngokuphambene nalokho, izinhlanzi ezibanjwe zasendle zibanjwa ngametha, imigqa yezandla, ezihlukahlukene, noma izicupho "zasendle."
Abantu baqala ukulima-ukuphakamisa i-salmon ngenxa yokuthandwa kwayo futhi bafuna ukuba nayo yonke indawo. Izifundo eziningi ezizimele ziye zathola izingqinamba ze-PCB nezinye izidakamizwa emazingeni angaba ngu-10 aphakeme ku-salmon epulazini.
EYurophu, kuye kwaba nezimo lapho abalimi behlonywe khona bahlolwa emazingeni aphezulu ezinsimbi ezinjenge-lead and cadmium. Lezi zinambuzane kungenzeka zifinyelele ezinhlanzi ngokudla, okugxila emafutheni e-salmon.Ngaphezu kwalokho, ezinye izinhlanzi ezikhuliswe epulazini zinikezwa umbala wokufakelwa wokubukeka nemithi elwa namagciwane ukuze kuvinjelwe izifo. Ngenxa yokuthi izinhlanzi ezikhuliswe epulazini zivuswe eduze, zisesengozini enkulu noma izifo nezinhlanzi zezinhlanzi, ngakho-ke isizathu sokulwa nama-antibiotics.
Ama-Omega-3: Izinhlanzi ezihlwanyelayo zikhulu kakhulu ngenxa yokudla nokuntuleka komsebenzi. Kodwa, lokho akusho ukuthi banekhwalithi noma ubuningi be-omega-3 fatty acids. Izinhlanzi eziphakanyisiwe zePulazi zondliwa ngamapelisi ezenziwe ngezithako ezifana ne-soya kanye nokolweni. Izinhlanzi zasendle zondla ukudla okucebile kuma-omega-3, njenge-plankton.
Kodwa kunezindaba ezinhle: Kokubili i-salmon yasendle neyomlimi inamazinga aphansi e-mercury kunezinhlanzi ezinkulu, ezifana ne-tuna. Futhi, kuthathwa izindlela zokugwema ukudoba ngokweqile, ikakhulukazi i-salmon evela e-Alaska, lapho ilawula khona ngokucophelela ukudoba. Ngaphezu kwalokho, amapulazi amaningi aqhubeka eqhubekayo futhi ezama ukugwema ukusebenzisa izidakamizwa, ezifana namagciwane.
Inothi Engeziwe: Iningi le-saumon ekheniwe liyisendle.
Ukuthatha nokugcina i-Salmon
I-Salmon ingathengwa okusha, efriziwe, ukubhema, noma ekheniwe. Kukhona nezinhlobo eziningana ze-salmon, kuhlanganise nekosi (chinook), i-atlantic, i-sockeye, i-coho, i-pink ne-chum.
I-salmon yeNkosi iyinhlobo ebiza kakhulu kunazo zonke, iyinhlanzi, futhi inokudla okucebile, okwesibhakabhaka. I-saumon yase-Atlantic ngokuvamile iphakanyiswa epulazini, kodwa uma ufuna izinhlobo ezinhle kakhulu, ungaya kwiwebhusayithi ye-Montery Bay Seafood Watch ukuze ufune izincomo ezinhle kakhulu zokukhetha. Salmon yeSockeye ibonakala njengombala ojulile, obomvu futhi ngezinye izikhathi unesikhumba esikhuphukile. I-Coho igxuma kahle. I-salmon yama-pink ngokuvamile uhlobo olutholakala emanzini futhi lugcina kahle ukwenza amaqebelengwane e-salmon. Futhi i-chum, okuthola okuningi kakhulu, ngokuvamile isetshenziselwa ukugcoba nokubhema. Lapho kungenzeka futhi izindleko akuyona inkinga, cishe kungcono ukukhetha i-salmon yasendle.
Inhlanzi Entsha: Uhlose ukuthola izinhlanzi zakho ezintsha zibe zintsha ngangokunokwenzeka. Uma ukwazi ukubona yonke inhlanzi, bheka amehlo acacile kanye nogesi obomvu noma obomvu obuhlanzekile. Uma ukwazi ukuhogela inhlanzi, akufanele iphunga i-fishy, kunalokho, kufanele ibe nephunga elimnandi, elifana nomoya oshisayo olwandle olunomswakama. Uma uthenga izinhlanzi ezivele zifakwe noma njengama-steaks, inyama yezinhlanzi kufanele ibe ngumthunzi okhanyayo, obomvu obala obomvu, owe-coral noma obomvu obomvu futhi akufanele ube mnandi noma ube mncane kakhulu. Akufanele kube khona ukulimaza ezinhlanzi futhi akukho ukubola.
Inhlanzi ehlanziweyo: Izinhlanzi ezifakwe ezinhlathini zingahle zibe njengento entsha. Vala izindlela zokugaya ukuthuthukisa ikhwalithi yenhlanzi efriziwe, ehlanza. Qiniseka ukuthi umthombo unokwethenjelwa. Futhi ugcine engqondweni, i-salmon yasendle eningi esanda kushaywa iqhwa ngaphambili.
I-salmon ekheniwe: Ngaso sonke isikhathi isendle, futhi cishe njalo inhlobo ye-pink-fleshed izinhlobo. I-salmon ekheniwe i-calcium ecebile ngoba kunezitho ezincane ezidliwayo kuwo.
I-Salmon Ebhemayo: I- Salmon nayo ingagcinwa ngokuyibhema, lapho eyomile iguliswa ngosawoti, igaxekile bese igubha. I-Lox ne-nova i-saumon ivame ukubizwa ngokuthi ukubhema, kepha ikwelashwa ngempela, futhi ingasuki nhlobo.
Izindlela Ezempilo Zokulungisa I-Salmon
I-Salmon iqinile futhi ibambelela ezihlukahlukene zezindlela zokupheka kanye nezikhathi zokupheka. I-Salmon ingalungiselelwa ngezindlela ezihlukahlukene, kufaka phakathi ukugcoba, ukupheka, ukugqugquzela, ukugcoba, noma ukupanda. Ukuze ugweme ukwengeza ama-khalori amaningi namafutha, ujabulise i-salmon yakho ngamakhambi, izinongo, ne-lemon.
I-saumon yokupheka kuze kube yilapho ibhakaza ukuyivimbela ukuthi ingabe iphelile. Lokhu kungamaminithi angu-10 ubukhulu bamasentimitha ngayinye (ku-grill, emizuzu emihlanu ngakwesokunene). Akudingeki ukuba i-opaque yonke indlela yokupheka, ukulinda isikhathi eside cishe kungabangela umkhiqizo owomile.
Salmon Recipes
Uma ubheka ukwenza ukudla okulula phakathi nesonto noma ukujabulisa abangani, i-saumoni yiprotheni enkulu yokukhetha ukudla kwasemini noma isidlo sakusihlwa. Ngezansi uzothola ezinye zokupheka ukuze uzame:
Imithombo:
Cording, uJessica. I-Best Winter Foods for Kids. izingane ziyadla. I-Academy Yokudla Ne-Dietetics. > http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/the-best-winter-foods-for-kids
> Academy of Nutrition and Dietetics. 5 Ukudla Okuphezulu Kwezempilo Yamehlo. http://www.eatright.org/resource/health/wellness/preventing-illness/5-top-foods-for-eye-health
> American Heart Association. Ukudla Inhlanzi Yempilo Yenhliziyo. I-http: //www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Eating-Fish-for-Ukuqala-Impahla_Ukusebenza_Impahla_UCM_440433_Article.jsp#.WBIRWPkrLIU
U-Sublette, ME, noHibbeln, JR, et al. "I-Omega-3 i-polyunsaturated isimo se-Acat Acid edingekayo njengengozi yokuzibulala esikhathini esizayo." I- American Journal of Psychiatry 163. (2006): 1100-2.
UGesch, uBernard noHammond, uSean, et al. "Ithonya lamavithamini engeziwe, amaminerali kanye nama-acids ewusizo ebusweni ekuziphatheni okungafani kwabantu abasha ababoshiwe." I-British Journal ye-Psychiatry 181: 22-28 (2002)