Zoonadi Zakudya Zakudya za Nsomba

Malori mu Salimoni ndi Mapindu Ake Amoyo

Salmoni ndi nsomba yochuluka kwambiri yomwe ingaphike m'njira zosiyanasiyana. Mosiyana ndi mitundu ina ya nsomba, saumoni sumauma mosavuta chifukwa cha mafuta ake-koma osadandaula, popeza mafuta awa ali ndi thanzi labwino. Nsomba ikhoza kugulitsidwa mwatsopano, mazira, kusuta, ndi zamzitini.

Ngati mumadandaula za kudya nsomba chifukwa cha mkulu wa mercury, musawope pa nsomba.

Salmon yakutchire ikhoza kudyedwa popanda mantha owonjezera mankhwala kapena mercury, ndipo imakhala yochuluka kwambiri, kuphatikizapo omega-3 fatty acids. Omega-3 fatty acids omwe ali mu salimoni ndi ofunikira pa zifukwa zambiri. Kafukufuku amasonyeza kuti zakudya zamtundu wa omega-3 fatty acids zingachepetse chiopsezo cha matenda a mtima mwa kuchepetsa kutupa.

Komanso tryptophan yomwe imapezeka mu salimoni ndiyo yowonjezereka ku seratonin, yomwe ingathandize kuthetsa kuvutika maganizo, komanso chifukwa chakuti nsomba ndi yabwino kwambiri ya vitamini D , kuidyetsa mchere kungathandizenso kusintha maganizo, kuteteza kuperewera kwa macular, komanso kuthandizira kudwala.

Salmoni imakhala ndi mapuloteni komanso mafuta osatchulidwa (omega-3 fatty acids). Zili ndi zakudya zowonjezera, zomwe ndi zabwino kwa anthu omwe ali ndi shuga. Utumiki wa 4-oz wa salmon zakutchire umapatsa mavitamini D tsiku lonse , ndikupanga zakudya zochepa zomwe zingathe kudzinenera. Nsomba zomwezo zimakhala ndi theka la B12, niacin, ndi selenium yofunikira, ndipo ndi gwero labwino kwambiri la B6 ndi magnesium.

Nsomba zam'chitini zimakhalanso ndi kashiamu wambiri (chifukwa cha mafupa a nsomba).

Ubwino Wathanzi wa Salimoni

Nyuzipepala ya American Heart Association inati, "kudya nsomba kawiri pamlungu ndi njira yabwino yothetsera thanzi la mtima wanu." Anthu omwe amadya nsomba nthawi zonse amawoneka otetezedwa ku zinthu zambiri, mwina chifukwa cha mafuta omega-3. Omega-3 mafuta amachepetsa kutupa m'matupi athu. Kutupa ndi maziko a matenda ambiri, kuphatikizapo matenda a mtima, shuga, mitundu ina ya khansa ndi nyamakazi. Omega-3 amathandizanso kupewa kutseka kwa magazi komwe kumayambitsa zilonda zambiri.

Kafukufuku wina akuwonetsanso kuti mafuta omega-3 akhoza kuthetsa mavuto osokoneza maganizo monga matenda a Alzheimer ndi kuchepa kwa chikhalidwe.

Kukhala ndi chiŵerengero choyenera cha omega-6 fatty acids (chomwe chimapezeka mu mafuta omera, mtedza, ndi mbewu) kwa omega-3 mafuta acids ndi ofunika. Kwa iwo omwe ali ndi chiŵerengero choyenera, zikuwoneka kuti palibe kuvutika maganizo ndi kudzipha, kuphatikizapo kuponderezana-mu phunziro limodzi, kupereka akaidi kundende mafuta awa (kuphatikizapo mavitamini) amachepetsa khalidwe laukali ndi lachitatu mwa masabata awiri okha.

Mafunso Okhudzana ndi Sarimoni: Kodi Muyenera Kusankha Zoweta Zotsutsana ndi Zomera?

Pali kutsutsana pa kudya nsomba zakutchire ndi ulimi.

Anthu ambiri amaopa ulimi wa salmon chifukwa cha zifukwa zosiyanasiyana. Ngakhale minda yambiri ikuthandiza kuti mukhale osasunthika, kudya salmoni kumalima kungakhale kovuta pa zifukwa zingapo.

Kusokoneza: Nsomba zambiri zomwe zimapezeka kuti anthu azidya masiku ano ndizolima. Mwakutanthawuza, kukweza ulimi kumatanthauza kuti nsomba zimakwezedwa m'matangi kapena zitseko m'nyanja, makamaka zomwe zimagwiritsidwa ntchito. Mosiyana ndi zimenezi, nsomba zomwe zimagwidwa ndi nyama zakutchire zimagwidwa ndi maukonde, mizere, zosiyana, kapena misampha "zakutchire."

Anthu anayamba kulima-kukweza nsomba chifukwa cha kutchuka kwake ndi kufuna kuti mukhale nawo chaka chonse. Kafukufuku wambiri wodziimira okha anapeza kuchuluka kwa ma PCB ndi zina zina zowonongeka pamtunda kawiri pa saumoni yaulimi.

Ku Ulaya, pakhala paliponse pomwe malo odyera alimi akuyesedwa pazitali zazitsulo zazikulu monga lead ndi cadmium. Matendawa amafika ku nsomba kudyetsa chakudya, chomwe chimagwiritsidwa ntchito m'mafuta a salimoni. Kuonjezera apo, nsomba zina zomwe zimatulutsidwa m'mapulasi zimapatsidwa maonekedwe opangira ma antibayotiki pofuna kupewa matenda. Chifukwa chakuti nsomba zoleredwa m'munda zimakhala pafupi kwambiri, zimakhala zoopsa kwambiri kapena matenda ndi nsabwe, choncho chifukwa cha maantibayotiki.

Omega-3: Nsomba zokhala ndi zobiriwira chifukwa cha chakudya chawo komanso kusowa ntchito. Koma, izo sizikutanthauza kuti ali ndi khalidwe labwino kapena kuchuluka kwa omega-3 fatty acids. Nkhumba zowonongeka zimadyetsedwa ndi mapepala omwe amapangidwanso monga soya ndi tirigu. Nsomba zakutchire zimadyetsa zakudya zomwe zili omega-3, monga plankton.

Koma pali uthenga wabwino: Nsomba zonse zakutchire ndi zamasamba zimakhala ndi mercury yochepa kusiyana ndi nsomba zazikulu, monga tuna. Palinso njira zomwe zimatengedwa kuti zisawonongeke, makamaka nsomba za ku Alaska, kumene zimasamalira mosamala nsomba. Kuonjezera apo, minda yambiri ikukhala yowonjezereka ndipo ikuyesera kupeŵa kugwiritsa ntchito zowononga monga antibiotics.

Zowonjezera: Nsomba zambiri zamzitini ndi zakutchire.

Kusaka ndi Kusunga Nsomba

Nsomba ikhoza kugulitsidwa mwatsopano, mazira, kusuta, kapena zamzitini. Palinso mitundu yambiri ya salimoni, kuphatikizapo mfumu (chinook), atlantic, sockeye, coho, pinki ndi chum.

Salimoni wa Mfumu ndi mtundu wamtengo wapatali kwambiri, wamtchire, ndipo ali ndi kukoma kokoma, komatu. Nsomba za Atlantic ndizolima, koma ngati mukuyang'ana mitundu yabwino kwambiri, mukhoza kupita ku webusaiti ya Montery Bay Seafood Watch kuti mufufuze zosankha zabwino kwambiri. Nsomba ya Sockeye ikuwoneka ngati yakuya, yofiira ndipo nthawi zina imakhala ndi imvi. Coho amawombera bwino. Nsomba ya pinki kawirikawiri ndiyimene imapezeka muzitini ndipo imanyamula bwino popanga makeke a salimoni. Ndipo chum, yomwe imapeza bwino kwambiri, imagwiritsidwa ntchito poyikula ndi kusuta. Ngati n'kotheka ndipo mtengo suli vuto, ndibwino kuti musankhe nsomba zakutchire.

Nsomba Yatsopano: Yesetsani kuti nsomba zanu zatsopano zitheke. Ngati mutha kuona nsomba yonse, yang'anani maso bwino ndi zofiira zoyera kapena pinki. Ngati mutha kununkhira nsomba, siziyenera kununkhira nsomba, m'malo mwake ziyenera kukhala ndi fungo losangalatsa, lofanana ndi mphepo yamchere yamchere yamchere. Ngati mukugulitsa nsomba zomwe zakhala zikujambulidwa kale kapena ngati steaks, mnofu wa nsomba ukhale wowala, wofiira mthunzi wofiira, wamtengo wapatali wa korali kapena wofiira wofiira ndipo sayenera kukhala wofewa kapena wochepa kwambiri. Pakuyenera kukhala palibe kuvulaza nsomba ndipo palibe browning.

Nsomba Zowonongeka: Nsomba zowonjezereka zingakhale zabwino monga zatsopano. Chotsani njira zowakulitsa zimalimbikitsa ubwino wa nsomba, nsomba zatsopano. Onetsetsani kuti gwero ndi lodalirika. Ndipo kumbukirani, nsomba zambiri zakutchire zakhala zikuzizira kale.

Nsomba zam'chitini: Nthawi zambiri zimakhala zobiriwira, ndipo nthawi zambiri zimakhala mitundu yambiri ya pinki. Salmon yam'chitini imakhala ndi calcium yambiri chifukwa pali mafupa ang'onoang'ono odyetsedwa.

Salmon Kusuta: Salmon ikhoza kusungidwa ndi kusuta iyo, pamene youma imachiritsidwa ndi mchere, kununkhira ndiyeno kusuta. Nkhumba ndi nsomba ya nova nthawi zambiri imatchedwa kusuta, koma imachiritsidwa mu brine, osasuta konse.

Njira Zabwino Zokonzekera Salmon

Salimoni ndi wolimba ndipo amagwira ntchito zosiyanasiyana zophika komanso zokometsera. Salmon ikhoza kukonzekera m'njira zosiyanasiyana, kuphatikizapo kuphika, kuphika, poaching, broiling, kapena pan-frying. Pofuna kupewa kuwonjezera ma calories ndi mafuta ambiri, muzisangalala ndi salimoni wanu ndi zitsamba, zonunkhira, ndi mandimu.

Salmon yaphika mpaka itawombera kuti ikhale yowuma. Izi ndi pafupi maminiti 10 peresenti iliyonse (pa grill, 5 minutes pambali). Sichiyenera kukhala chophika kuti chiphike, kuyembekezera nthawi yayitali ndipo chikhoza kubweretsa mankhwala owuma.

Zakudya Maphikidwe

Ngati mukuyang'ana kuti mupange chakudya chophweka mkati mwa sabata kapena kusangalatsa anzanu, nsomba ndi mapuloteni ambiri oti asankhe chakudya chamasana kapena chakudya chamadzulo. M'munsimu mudzapeza maphikidwe kuti muyese:

• Salmon Yowonongeka Kwambiri
• Nkhumba Yodzikongoletsera ya Tangy
• Nkhumba Zakudya Zophika Nkhuni ndi Zitsamba

_Zotsatira:

_{Cording, Jessica. Zima Zotentha Zambiri za Ana. ana amadya. Academy of Food and Dietrotics.} > http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/the-best-winter-foods-for-kids

> Academy of Nutrition ndi Dietetics. 5 Zakudya Zam'mwamba Zowona Diso. http://www.eatright.org/resource/health/wellness/preventing-illness/5-top-foods-for-eye-health

> American Heart Association. Kudya Nsomba za Moyo wa Moyo. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Eating-Fish-for-Heart-Health_UCM_440433_Article.jsp#.WBIRWPkrLIU

_{Sublette, ME, ndi Hibbeln, JR, et al. "Omega-3 polyunsaturated Acatty Acid status chifukwa chodzipha pangozi yodzipha." American Journal of Psychiatry 163. (2006): 1100-2.}

_{Gesch, Bernard ndi Hammond, Sean, et al. "Mphamvu ya mavitamini oonjezerapo, mchere ndi mafuta ofunika kwambiri pa khalidwe lachiwerewere la akaidi akuluakulu." British Journal Psychiatry 181: 22-28 (2002)}