1 - Kungani Kufanele Udle i-Salmon
I-Salmon iyaziwa njengomthombo we-omega-3 fatty acids okusiza ukugcina inhliziyo yakho nobuchopho bakho buphilile. Kubuye kucebiswe amavithamini ama-B amaningi, amaminerali ambalwa futhi anganezela inani eliningi lamavithamini D ekudleni kwakho kwansuku zonke. I-Salmon nayo iqukethe i- astaxanthin , i-carotenoid ehlobene ne-vitamin A. I-Astaxanthin ingaba nezindawo zokuvimbela i-antioxidant ne-anti-inflammatory.
Nakuba i-salmon igcwele amafutha om-omega-3, ayikho emafutheni aphelele, njengezinyama ezibomvu. Eqinisweni, eyodwa-ounce eyodwa ekhonza i-salmon inezingamakhilogremu angama-4 amafutha angaphansi kwama-kilojoule angu-200, ikakhulukazi kusukela ku-18 amagremu weprotheni. Yingakho iningi lokudla okunomsoco kanye nochwepheshe bokudla uthi i-salmon ikuhle kuwe.
Kodwa ngezinye izikhathi izinto ezimbi zenzeka ekudleni okuhle uma zilungiswe ngezindlela ezingeza ama-calories avela kumafutha engeziwe noma ushukela. Ngakho-ke nibheka izindlela eziyisithupha ezinempilo zokukhonza i-salmon, kanye nezixhumanisi zokupheka okulula futhi okumnandi.
2 - i-Salmon enezinyosi
Ukucabangela i-saumoni e-grill kucatshangwa ukuthi kunempilo ngoba ayidingi ukwengezwa kwamanye amafutha angaphezulu, ngaphandle kokugqoka amafutha e-grill ngokwayo. I-Salmon isiphelele i-grill - ikakhulukazi uma uyiqhathanisa nenhlanzi ezimhlophe ngoba inyama ihlala iqinile njengoba ipheka futhi ingawa.
Ukugcoba kusebenza kahle kokubili amafayela we-salmon nama-steaks. Awunayo i-grill? I-oven yama-broiler kufanele ihambe ngobuqili. Kodwa kungakhathaliseki ukuthi u-grill noma u-broil yakho i-salmon - ungagijimi kude kakhulu, kuthatha imizuzu engama-10 kuya kwangu-15 yokupheka isikhathi sonke.
Ip tip: gcina i-salmon yakho ye-salmon ekhonjiwe iphilile ngokukhonza inhlanzi ngokunciphisa kancane ilamula. Engeza isaladi enkulu eyenziwe ngemifino oyikhonzile noma noma yimiphi imifino enemibala ephekwe.
3 - I-Salmon iboshelwe
Ukudoba kuhilela ukupheka i-salmon emanzini ayenziwayo e-skillet e-stovetop yakho. Ungasebenzisa amanzi ngamakhemikhali akho owathandayo kanye nezinkathi zokuphunga noma zama ukuvikela izinhlanzi zakho ewayini noma emhluzi. Umphumela uba i-saumon enhle kakhulu ongayikhonza nge-yogurt encane-fat kanye ne-dill sauce nemifino oyikhonzile.
I-poaching ayithathi isikhathi eside, futhi i-saumon yakho izobe ilungele emaminithini ambalwa nje. I-saumon eboshiwe ivame ukushisa, kodwa ingasetshenziswa efudumele ngecala lamabhontshisi aluhlaza.
I-pro tip: sebenzisa i-salmon ephuziweyo elineziphuzo nge-salad yamazambane kanye ne-asparagus njengesidlo sasekuseni esiqabulayo futhi esinempilo.
I-4-Baked Salmon
Zombili amafayela kanye nama-steaks angabhakwa kuhhavini yakho besebenzisa izithako ezimbalwa epanini noma ngisho nasemaphepheni. Ukubhaka kunempilo ngoba ayengeze amafutha engeziwe noma ama-calories ezinhlanzi. Yiqiniso, kubalulekile ukuthi ungangeze ama-sauces aphezulu-khalori ezinhlanzi zakho.
Ukubhaka kuthatha isikhathi esincane kunezinye izindlela zokupheka, ezinemizuzu engama-20 ukuya kwangu-30 kuhhavini, kuye ngokushisa okukhethayo.
Ip tip: sebenzisa i-salmon yakho ebhakiwe namahlumela aseBrussels nama-walnuts, nengilazi yewayini elimhlophe.
5 - Salmon Ebhemayo
I-saumon ebhemayo ilungiswa ngokuqala ukuphulukisa izinhlanzi ngesixazululo se-brine, bese uvumela inhlanzi ukuthi iphele kancane ngaphambi kokuba idlulise isikhathi emusi odalwe ngokushisa izinkuni zezinkuni endaweni yokubhema. Kuvame ukukhonzwa njengendlela yokudla noma isetshenziswe njengesithako.
Asikho isidingo sokuthenga i-salmon ekhishwe ngaphambilini, ngisho noma ungenayo ukubhema. Ungabhema i-salmon ku-grill noma ngisho nasendlini.
I-saumoni ebhemayo ayinempilo, kodwa ayinawo ama-fatty acids amaningi omega-3 njenge-saumon fresh noma ekheniwe. Futhi udinga ukugcina amehlo ekuphekeni okubiza i-salmon ebhemayo.
Iphothilothi ye-pro: sebenzela izinhlayiya ze-saumoni ezibhemayo kubaniki bezinhlamvu zokudla okusanhlamvu kanye ne-ayisikhilimu encane nje ne-capers ezimbalwa ngaphezulu.
6 - Salmon ekheniwe
Ngiyazi ukuthi 'ukudla okucutshungulwayo' kuvame ukukhishwa, kodwa i-saumon ekheniwe ngumthombo omuhle kakhulu wobuhle buka-salmon-y, futhi ngeke uhambe kahle ngesonto uma ukhohlwa ukuwupheka. Ngisho, kuningi okumele kukhulunywe ngakho ukuze kube lula inhlanzi ekheniwe.
Isihluthulelo sokugcina i-saumon ekheniwe enempilo ukukhetha izindlela zokupheka. Hlanganisa i-saumon yakho ekheniwe ngezithako ezintsha futhi uzame ukugwema ama-globe amakhulu we-imayonnaise, amathani wetizi noma ezinye ukudla okuphezulu kwekhalori. Mane usebenzise i-saumon ekheniwe ku-isinkwa esiluhlaza esiluhlaza ne-ulethisi no-utamatisi osikiwe noma uyifake esaladi lakho engadini ukuze wenze ukudla.
Ip tip: amathini amaningi ase-salmon nawo anamathemba nesikhumba, abantu abaningi abonakala bengacabangi. Kodwa uma unjengami futhi ukhululekile kakhulu kulo mqondo wezinhlanzi zenhlanzi ekudleni kwakho, funda nje amalebuli uphinde ubheke ama-'fancy '.
7 - i-Salmon emifutha
I-salmon ebomvu ivame ukukhonzwa njenge- sushi noma i-sashimi, kodwa ungathola futhi i-salmon carpaccio, crudo, noma ceviche. I-saumon esisha ilayishwa ama- omega-3 fatty acid futhi ine-flavour.
Okuthandayo yi-nigiri, noma i-sushi eyenziwe ngezandla - futhi kangcono nakakhulu ngelayisi ensundu. I-sashimi inhle futhi, kodwa qaphela ezinye ze-maki, eziyizinhlayiya, uma uyala kusuka kwimenyu - zivame ukukhonzwa ngamasiksi aphakeme aphezulu angakwazi ukunqoba izinhlanzi ezintekenteke.
Isiphakamiso se-Pro: Thenga i-salmon yekhwalithi ephakeme ye-sushi uma ukhonza isitsha se-salmon eluhlaza.
Umthombo:
I-United States uMnyango Wezolimo wezoLimo lwezoLimo lweNdawo yezokuLawulwa kweNdawo yokuThuthukiswa koLwazi lweNdawo yezokuThuthukiswa koLwazi oluPhezulu 28. "Umbiko Oyisisekelo: 15210, Inhlanzi, i-salmon, i-chinook, ephekwe, ukushisa okumile." https://ndb.nal.usda.gov/ndb/foods/show/4688.