1 - Chifukwa Chiyani Muyenera Kudya Nsomba?
Salmoni imadziwika bwino ngati gwero la omega-3 fatty acids lomwe limathandiza kuti mtima wanu ndi ubongo wanu zikhale wathanzi. Zilinso ndi mavitamini ambirimbiri, ochepa mchere ndipo amatha kuwonjezera vitamini D wambiri tsiku lililonse. Salmon imakhalanso ndi astaxanthin , carotenoid yomwe imakhudzana ndi vitamini A. Astaxanthin ikhoza kukhala ndi antioxidant ndi anti-inflammatory properties.
Ngakhale saumoni imakhala ndi mafuta omega-3, sizitengera mafuta ambiri, monga nyama zofiira. Ndipotu, katatu kamodzi kake ka salimoni kamakhala ndi ma gramu angapo a mafuta ndi oposa 200 calories, makamaka kuchokera 18 magalamu a mapuloteni. Ndichifukwa chake zakudya zambiri komanso akatswiri odyera zakudya amanena kuti nsomba ndi yabwino kwa inu.
Koma nthawi zina zoipa zimachitika pakudya zabwino pamene zakonzedwa m'njira zomwe zimaphatikizapo zowonjezera kuchokera ku mafuta owonjezera kapena shuga. Kotero apa pali kuyang'ana pa njira zisanu ndi chimodzi zathanzi zotumizira nsomba, kuphatikizapo maulendo a maphikidwe osavuta ndi okoma.
2 - Nsomba Yophika
Kuphika nsomba pa grill kumaganiziridwa kukhala wathanzi chifukwa sikufuna kuwonjezerapo mafuta ena onse, kupatulapo kupaka pang'ono mafuta pa grill lokha. Salmoni ndi yabwino kwambiri pamtambo umenewu makamaka makamaka mukayiyerekezera ndi nsomba zoyera chifukwa thupi limakhala lolimba pamene likuphika ndipo silikugwa.
Kukonzekera kumagwira ntchito bwino kwambiri mafayilo a saumoni ndi steaks. Kodi mulibe grill? Nkhuni yamoto imayenera kunyenga. Koma kaya mutseke kapena musamalire nsomba yanu - musathamangitse kutali, zimangotenga nthawi yokwana 10 mpaka 15 yokwanira kuphika.
Ndondomekoyi: sungani nsomba yanu yowonongeka kudya chakudya chamtendere poyesa nsombayi pofikira pang'ono ndimu. Onjezerani saladi yaikulu yomwe mumakonda masamba omwe mumakonda kapena masamba aliwonse ophika.
3 - adayika nsomba
Kuphatikizira kumafuna kuphika nsomba mu madzi omwe akungoyang'anitsitsa bwino pa skillet pa stovetop. Mukhoza kugwiritsa ntchito madzi ndi zitsamba zomwe mumazikonda komanso kuyesa nsomba zanu mu vinyo kapena msuzi. Chotsatira ndicho nsomba yabwino kwambiri yomwe mungatumikire ndi mafuta ochepetsetsa komanso msuzi ndi masamba omwe mumawakonda.
Kuphunzitsa sikumatenga nthawi yaitali, ndipo nsomba yanu idzakhala yokonzeka maminiti pang'ono chabe. Nthawi zambiri nsombazi zimakhala ozizira, koma zimatha kutentha ndi mbali ya nyemba zobiriwira.
Ndondomeko yamtundu: perekani sauloni yotchedwa chilled poached ndi salasi ya mbatata ndi katsitsumzukwa monga chakudya chamasana chotsitsimula.
4 - Salmoni Yophika
Zingwe ziwiri ndi steak zikhoza kuphikidwa mu uvuni wanu pogwiritsira ntchito zochepa pa poto kapena papepala. Kuphika ndi wathanzi chifukwa sichiwonjezera mafuta kapena mafuta owonjezera pa nsomba. Inde, nkofunika kuti musawonjezere sauces yapamwamba-calories ku nsomba zanu.
Kuphika kumatenga nthawi yayitali kuposa njira zina zopangira, ndi mphindi 20 mpaka 30 mu uvuni, malinga ndi kutentha kumene mumasankha.
Ndondomekoyi: tumizani nsomba yanu yophika ndi Brussels ziphuphu ndi walnuts, ndi galasi la vinyo woyera.
5 - Kusuta Salmoni
Nsomba yosuta imakonzedwa poyamba kuchiza nsomba muzitsulo zamadzi, ndikusiya nsomba kuti ziume kaye musanapite nthawi mu utsi umene umapangidwa ndi kuwotcha nkhuni mu fodya. Kaŵirikaŵiri amagwiritsidwa ntchito ngati chotupitsa kapena amagwiritsidwa ntchito monga chogwiritsira ntchito.
Palibe chosowa kugula nsomba zakusuta zisanafike, ngakhale mutakhala wosuta fodya. Mukhoza kusuta nsomba pa grill kapena m'nyumba.
Salmon yosuta ndi yowopsya, koma alibe mafuta ambiri omega-3 omwe amachititsa ngati nsomba zatsopano kapena zamzitini. Ndipo mukuyenera kuyang'anitsitsa maphikidwe omwe amaitana kuti asuta fodya.
Zosangalatsa: Pangani utomoni wosuta fodya pazitsamba zonse za tirigu ndi tchizi tating'ono komanso timapepala tapamwamba.
6 - Nsomba zam'chitini
Ndikudziwa kuti 'zakudya zowonongeka' zimakhala zovuta, koma nsomba zam'chitini ndizomwe zimayambitsa ubwino wa salmon, ndipo sizidzayenda bwino sabata imodzi ngati mudzaiwala kuphika. Ndikutanthauza, pali zambiri zomwe zikanenedwa kuti zikhale bwino kwa nsomba zamzitini.
Chinsinsi chosunga nsomba zamchere zamtundu wathanzi ndicho kusankha maphikidwe abwino. Sakanizani nsomba zanu zam'chitini ndi zatsopano ndikuyesera kupeŵa mazira ambiri a mayonesi, matani a tchizi kapena zakudya zina zapamwamba. Sungani nsomba zam'chitini pa mkate wonse wa tirigu ndi letesi ndi phwetekere wodulidwa kapena kuwonjezera pa saladi yanu kuti mupange chakudya.
Zosangalatsa: zitini zambiri za salimoni zimakhalanso ndi mafupa ndi khungu, zomwe anthu ambiri samawoneka. Koma ngati inu muli ngati ine ndipo mukukhudzidwa kwambiri pa lingaliro la mafupa a nsomba mu chakudya chanu, ingowerengani malemba ndi kuyang'ana 'zamakono' zamakono.
7 - yaiwisi yamchere
Nsomba yaiwisi nthawi zambiri imatchedwa sushi kapena sashimi, koma mungapezenso malo otchedwa carpaccio, crudo, kapena ceviche. Salmon yatsopano imanyamula omega-3 fatty acids ndipo imakhala yosangalatsa kwambiri.
Ndimasangalala ndi nigiri, kapena sushi yopangidwa ndi manja - komanso bwino ndi mpunga wofiira. Sashimi ndi zabwino, komabe samalani ndi maki, omwe ndi ma rolls, pamene muwalamula kuchokera pazamasamba - iwo amapezeka ndi masamba olemera kwambiri omwe angapambane nsomba zovuta.
Ndondomeko: Gulani nsomba zam'masimu a shuga otchuka kwambiri ngati mutumikira mbale yaiwisi nsomba.
Chitsime:
Dipatimenti ya Ulimi ku United States Pulogalamu Yoyang'anira Kafukufuku wa National Nutrient Database ya Standard Reference Release 28. "Basic Report: 15210, Nsomba, saumoni, chinook, yophika, kutentha kowopsa." https://ndb.nal.usda.gov/ndb/foods/show/4688.