1 - Nei Uchifanira Kudya Sarimoni
Salmoni inonyatsozivikanwa sechinhu chinobva kune omega-3 fatty acids inobatsira kuchengeta mwoyo wako uye uropi hwako hwakanaka. Inowedzerawo muB-mavhithamini yakaoma, mashoma emaminera uye anogona kuwedzera huwandu hwakawanda hwevhitamini D mukudya kwako kwezuva nezuva. Salmon inewo astaxanthin , carotenoid yakabatana ne vitamini A. Astaxanthin inogona kunge ine antioxidant uye inopesana-kupisa.
Kunyange zvazvo salmoni yakafuma muhutu-3 mafuta, haisi yakakwana mumafuta ose, semafuta matsvuku. Ichokwadi, imwe yega-3 inoshandiswa yesaumine ine pasi pemagiramu mana emazana emafuta uye pasi pe200 calorie, kunyanya kubva pamagiramu 18 emapuroteni. Ndicho chikonzero chikafu chekudya zvakakwana uye nyanzvi dzekudya vanoti salmon yakanaka kwauri.
Asi dzimwe nguva zvinhu zvakaipa zvinoitika kune zvokudya zvakanaka kana vakagadzirirwa nenzira dzinowedzera makirori kubva kune mamwe mafuta kana mashuga. Saka pano tarisa nzira nhanhatu dzakanaka dzekushandira salmon, pamwe chete nemabatanidzwa ezvokudya nyore uye zvinonaka.
2 - Salmoni yakakanyiwa
Kubika salmon pane grill inofungidzirwa kuva inopa utano nokuti haifaniri kuwedzerwa kweimwe mafuta akawanda, kunze kwekuputika kwemafuta pane grill pachako. Salmoni yakakwana kune grill - kunyanya kana iwe uchienzanisa nehove chena nokuti nyama inoramba yakasimba sezvairi kubika uye isingagumburwi.
Kufara kunoshanda zvakakwana kune salmon mafayiti uye steaks. Hauna grill? Irovhiri rebriler rinofanira kuita mano. Asi kana iwe grill kana kusungira saumoni yako - usamhanyira kure, zvinongotora maminitsi gumi kusvika ku15 ekupedza nguva.
Pro tip: chengetai salmon yako yakagadzirwa nechingwa ine utano nekushanda hove nechingwa chiduku chemononi. Wedzera guruji yakagadzirwa nemiti yako yaunoda kana miti ipi zvayo yakabikwa yakaisvonaka.
3 - Yakasvibisa Sarimoni
Kutya kunosanganisira kubika salmoni mumvura inenge ichimedza zvinyoro mu skillet pane yako stovetop. Iwe unogona kushandisa mvura nemishonga yako yaunofarira uye nguva yekuedza kana kuedza kudzivirira hove dzako muwaini kana muto. Chigumisiro chacho ndeche salmoni yakanaka yaunogona kushumira neyakaderera-mafuta yogurt uye dill sauce uye miriwo yaunoda miriwo.
Kutya hakutore nguva refu, uye sabhoni yako ichave yakagadzirira mumaminitsi mashoma. Kunyorera salmon kazhinji kunoshumirwa kunotonhora, asi inogona kushandiswa ichidziya pamwe nerutivi rwebhinzi.
Pro tip: shandira salmon yakasungirirwa yakagadzirwa nemapatati saladhi uye asperagus sechinozorodza uye chine utano hwemasikati.
4 - Yakagadzirwa Salmon
Zvose mapeti uye steaks zvinogona kubikwa muhovheni yako uchishandisa zvigadzirwa zvishomanana mupani kana kunyora mupepa. Kubheka kune hutano nokuti hahuwedzeri mamwe mafuta kana makiriori kune hove. Ichokwadi, zvakakosha kuti usawedzera zvakanyanya-calorie sauces kune hove dzako.
Kubheka kunotora nguva shoma kupfuura dzimwe nzira yekubika, ine maminitsi anenge makumi maviri nemakumi matatu muvheni, zvichienderana nekushisa kwaunosarudza.
Pro tip: shandira salmon yako yakabikwa pamwe neBrussels mazai nemadnuts, uye girazi rewaini yakachena.
5 - Kusvuta Salmoni
Salmon inoputa inogadzirwa nokutanga kurapa hove iri mumvura inopisa, ndokurega hove dzioma kazhinji isati dzapedza nguva muutsi unogadzirwa nokupisa huni chiputi mumusvuta. Inowanzoshandiswa sechingwa kana kushandiswa sechinhu.
Hapana chikonzero chekutenga pre-paketani yakasvikwa saalm, kunyange kana iwe usina tsvina. Iwe unogona kusvuta salmon pane grill kana kunyange mumba.
Salmon inoputa haisi yakashata, asi haina zvakawanda zve omega-3 fatty acids salmon itsva kana yakakangwa. Uye iwe unofanirwa kuchengeta maziso pamapuropi ayo anodana kusvuta salmon.
Pro tip: shumira kusvuta salmon zvimedu pazviyo zvakakwana zvezviyo nechinguva chiduku cheki chese uye necheji mbiri dzepamusoro.
6 - Makedheni Salmoni
Ndinoziva kuti 'zvokudya zvakashongedzwa' zvinowanzonyangadza, asi salmon yemakinini ndiyo inonyanya kukosha kwezvose salmon y y kunaka, uye hazvizoiti zvakaipa muvhiki kana iwe ukakanganwa kubika. Ndiri kureva, pane zvakawanda zvingafanirwa kuti zvive nyore kune hove yakakangwa.
Chinokosha chekuchengetedza makasitini saumini anopa utano ndechokusarudza mapeji akakodzera. Gadzira salmon yako yakakonzerwa nemafuta matsva uye edza kudzivisa mazamu makuru emayonnaise, matani echesi kana zvimwe zvakakwirira-calori. Ingoshumira salmon yekakini pachingwa chakakwana chezviyo ne lettuce uye nyanya yakakanyiwa kana kuwedzera kuhari yako yegindu kuti uite kudya kwayo.
Pro tip: mazende akawanda earimoni anewo mapfupa uye ganda, iro vanhu vakawanda vanoita sevasingafungi. Asi kana iwe wakafanana neni uye wakanyanyisa kunze kwepfungwa yemapfupa ehove muzvokudya zvako, ingoverenga mavara uye utarise 'mavara' emhando.
7 - Raw Salmon
Salmon yakakura inowanzoshandiswa sushi kana sashimi, asi unogonawo kuwana salmon carpaccio, crudo, kana ceviche. Salmon yakachena inotakurwa omega-3 fatty acids uye inonakidza.
Chandinoda ndeche nigiri, kana sushi yakagadzirwa nemaoko - uye kunyange zviri nani nemucheka mutsvuku. Sashimi akanakawo, asi chenjerera kune mamwe maki, ayo ari mapurisa, apo iwe unorayira kubva kumenyu - inowanzoshandiswa ne-high-calorie sauces inogona kukunda hove dzakashata.
Pro tip: tenga shigi-grade salmon yakakwirira kana iwe uri kushandira salmon ndiro yakasviba.
Kunobva:
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Mune Zita National Nutrient Database ye Standard Standard Release 28. "Basic Report: 15210, Hove, saumoni, chinook, kubika, kupisa kwakaoma." https://ndb.nal.usda.gov/ndb/foods/show/4688.