Maoriro muSarimoni neMafaro Ehutano Hwayo
Salmoni inehove yakakosha zvikuru inogona kubikwa nenzira dzakasiyana-siyana. Kusiyana nemamwe marudzi ehove, salmon haina kuoma nyore nyore zvichienderana nemafuta ayo-asi usazvidya mwoyo, sezvo mafuta aya ane moyo-ane utano. Salmoni inogona kutengwa yakachena, inotonhora, inopfungaira, uye yakakonzerwa.
Kana ukashushikana nezvekudya hove nekuda kwepamusoro ye mercury, usatya kana zvichiuya kune salmon.
Salmon yemhuka inogona kudyiwa musingatyi kuwanda kwezvinosvibisa kana mercury, uye inowedzera mishonga yakawanda, kusanganisira omega-3 fatty acids inokosha zvikuru. Omega-3 fatty acids inowanikwa muarimoni inokosha kune zvikonzero zvakawanda. Kutsvakurudza kunoratidza kuti kudya kunovaka omega-3 fatty acids kunogona kuderedza ngozi yechirwere chemoyo kuburikidza nekuderedza kuputika.
Uyezve, i tryptophan inowanikwa muSalmon ndiyo inopedzisira yava seratonin, iyo inogona kubatsira kugadzirisa kuora mwoyo uye, nokuti salmum yakanaka yakanaka yevhitamini D , kuidya kunogonawo kubatsira kugadzirisa mafungiro, kuchengetedza kusagadzikana kwema macular, nekubatsira muhutano hwepafu.
| Sarimoni Nutrition Facts | |
|---|---|
| Kushumira Kukura 1/2 fillet (4 oz kana 124 g) | |
| Per Serving | % Daily Value * |
| Maoriro 185 | |
| Maoriki anobva kuFat 49 | |
| Total Fat 5.5g | 8% |
| Saturated Fat 0.9g | 4% |
| Polyunsaturated Fat 2.1g | |
| Monounsaturated Fat 1.5g | |
| Cholesterol 83mg | 28% |
| Sodium 107mg | 4% |
| Potassium 513.36mg | 15% |
| Carbohydrates 0g | 0% |
| Dietary Fiber 0g | 0% |
| Sugars 0g | |
| Puroteni 31.7g | |
| Vitamini A 3% · Vitamin C 0% | |
| Calcium 2% · Iron 7% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Salmoni yakakwirira muprotheni uye isina mafuta (omega-3 fatty acids). Iyo inewo zvinenge zero-carbohydrates, iyo yakanaka kuvanhu vane chirwere cheshuga. A 4-oz kushumira salmon yemusango inopa zuva rakazara zvinoda vitamini D , zvichiita kuti rive chimwe chezvokudya zvishoma zvinogona kuita izvozvi. Iko kushanda kwehove iyo inenge inopfuura hafu yeB12 yakakodzera, niacin, uye selenium, uye inonyanya kunobva B6 uye magnesium.
Salmon yekakini inewo yakawanda yemashizha (nemhaka yemapfupa ehove).
Nheutano Inobatsira yeSalmon
IAmerican Heart Association inoti, "kudya hove kaviri pavhiki inzira yakanaka yekuvandudza utano hwemwoyo wako." Vanhu vanodya hove nguva dzose vanoita sevanodzivirirwa kubva mumamiriro ezvinhu akawanda, zvichida nekuda kwemafuta omega-3. Omega-3 mafuta anoderedza kupisa mumuviri wedu. Kuvhiringidza ndiyo nheyo yezvinetso zvehutano zvakawanda, kusanganisira chirwere chemwoyo, chirwere cheshuga, mamwe marudzi ekenza uye arthritis. Omega-3 inobatsirawo kudzivirira ropa rinopisa rinokonzera zvirwere zvakawanda.
Imwe tsvakurudzo inoratidzawo kuti mafuta-omega-3 ane zvingaita kuti abatsire zvinetso zvishoma nezvishoma zvinokonzera chirwere cheAlzheimer uye kukanganisa kwehutano hwezera.
Kuva nechiyero chakanaka che omega-6 fatty acids (chinowanikwa mumafuta yemiti, nuts, uye mbeu) kune omega-3 fatty acids inokosha. Mune avo vane chiyero chakanaka, zvinoratidzika kunge zvisiri kuderera uye kuzviuraya kwekuzviuraya, pamwe nekushungurudzika-mune imwe chidzidzo, kupa vasungwa vasungwa mafuta aya (pamwe nemavithamini) akadzikisa tsika dzechisimba nechetatu mumavhiki maviri chete.
Mibvunzo Inowanzoitika Pamusoro peSalmon: Unofanira Kusarudza Mhuka Nekurima?
Pane gakava pamusoro pekudya salmon yakasimwa.
Vanhu vazhinji vanotya purazi yakamutswa salmon kune zvikonzero zvakasiyana-siyana. Kunyange zvazvo mapurazi akawanda ari kutora matanho ekuti arambe akapfuurira, kudya purazi yakasimwa salmon inogona kuva yakaoma kune zvikonzero zvakawanda.
Kusvibiswa: Zvakawanda zvesaumoni zvinowanikwa kudyiswa kwevanhu nhasi zvinodyarwa. Nenzira, purazi yakamutswa inoreva kuti hove dzinosimudzwa mumatangi kana matombo mumhenderekedzo yegungwa, kunyanya kushandiswa. Kusiyana neizvi, hove dzakabatwa-dzomusango dzinobatwa dzichishandisa mambure, mitsetse, maoko, kana misungo mu "sango."
Vanhu vakatanga kupura-kusimudza salmon nekuda kwekuzivikanwa kwayo uye kudikanwa kuti ive nayo gore rose. Zvidzidzo zvakasiyana-siyana zvakazvimiririra zvakawana kuwandisa kwePCB uye zvimwe zvakasvibiswa pamakwikwi kusvika kusvika gumi zvakakwira mune salmon yekurima.
MuEurope, kwakatove kune mamiriro ezvinhu apo zvirimwa zvakasungwa zvakaedzwa pazvikwata zvakakwirira zvesimbi yakakura semutungamiri uye cadmium. Izvozvo zvinosvibisa zvinogona kusvika kune hove kuburikidza nekudya, izvo zvinowanzoiswa mumafuta eSalmon. Uyezve, dzimwe hove dzakasimwa hove dzinopiwa ruvara rwekugadzira maitiro uye antibiotics kudzivirira zvirwere. Nemhaka yokuti hove yakasimudzirwa yakasimudzirwa pedyo pedo nemumwe, iri pangozi yakakura kana zvirwere uye hove dzehove, saka chikonzero chemishonga inorwisa mabhakitiriya.
Omega-3's: Hove dzakakodzwa dzine mafuta nekuda kwekudya kwavo uye kusakosha kwebasa. Asi, izvi hazvirevi kuti vane huwandu hwakawanda kana huwandu hwe omega-3 fatty acids. Purazi yakasimwa inodyiwa inodyiwa mapereti anogadzirwa nemishonga yakadai soybean uye gorosi. Nehove yemhuka inodya zvokudya zvinowedzera mu omega-3, zvakadai se plankton.
Asi pane mashoko akanaka: Salmon yeminda uye yakasimwa ine mazamu maduku e mercury kupfuura hove huru, dzakadai sa tuna. Uyewo, nzira dziri kutorwa kuti dzirege kuchengetedza zvekudyisa, kunyanya salmon kubva kuAlaska, kwavanonyatsochengetedza hove. Mukuwedzera, mamwe mapurazi ari kuramba achiwedzera uye ari kuedza kudzivisa kushandisa kusvibiswa, zvakadai semishonga inorwisa mabhakitiriya.
Chimwe Chinyorwa: Mazhinji emakinini saalm is wild.
Kusarudza nekuchengetedza Salmon
Salmoni inogona kutengwa yakachena, inotonhora, inopfungaira, kana mumakedheni. Kunewo marudzi akasiyana-siyana earimoni, kusanganisira mambo (chinook), atlantic, sockeye, coho, pink uye chum.
Mambo saumoni ndiyo mhando inodhura, inorasikirwa, uye ine fuma yakawanda, asiine. Atlantic salmon inowanzosima purazi, asi kana uri kutsvaga zvakasiyana-siyana, iwe unogona kuenda kunewebsite yeMonter Bay Seafood Watch kuti utsvake zvakanakisisa zvisarudzo. Sockeye salmon inoratidzika semvura yakadzika, tsvuku uye dzimwe nguva ine ganda rakachena. Coho anowanzoita zvakanaka. Salmon yepini inowanzomiririra inowanikwa mumakani uye inomira zvakasimba pakugadzira salmon makeke. Uye chum, anonyanya kuwanikwa, inowanzoshandiswa kugadzira uye kusvuta. Kana zvichibvira uye mari inenge isiri iyo, zvichida zvakanakisisa kusarudza salmon yemusango.
Nehove Itsva : Chinangwa kuti uwane hove yako itsva itsva . Kana iwe uchikwanisa kuona hove yose, tsvaga maziso akajeka uye akachena tsvuku kana pink gills. Kana uchikwanisa kunhuhwira hove, haifaniri kunhuwa hove, panzvimbo payo, inofanira kuva nekunhuhwira kunofadza, kwakafanana nemhepo inonaka ine mhepo ine mhepo. Kana iwe uri kutenga hove dzakatotanga kufungidzirwa kana se steaks, nyama yehove inofanira kuva yakajeka, mumvuri wakajeka wezvitsvuku, korori kana kuti yakajeka ruvara uye haufaniri kunge yakanyanyisa kana kuti isingasviki. Panofanira kunge kusina kubvunda pane hove uye hapana kuchena.
Nehove yakasviba: Hove yakabvongodza inogona kunge yakaita seyakachena. Kuvhara maitiro ekugadzira kunowedzera hutano hwehwanda, hove itsva. Iva nechokwadi chokuti chitubu chacho chakavimbika. Uye ramba uchifunga mupfungwa, yakanyanya kuchena, salmon yemusango yave yakaoma kare.
Salmon yekakini: Inenge iri nguva dzesango, uye inenge iri nguva imwe yemhando dzakatsvuka. Salmon yekakini inowedzera mu calcium nokuti kune zviduku zvidyo zvidyo mairi.
Salmon Yakasvuta: Salmoni inogona kuchengetedzwa nekuisvuta, iyo yakaoma inoporesa nemunyu, inotswa uye inobva isvuta. Lox uye nova salmon inowanzonzi inopfungidzirwa, asi inoporesa mu brine, uye kwete kusvuta zvachose.
Nzira Dzakanaka Dzakagadzirira Salmon
Salmon yakasimba uye inomira kune zvakasiyana-siyana zvekubika nekugadzira. Sarimoni inogona kugadzirirwa nenzira dzakasiyana-siyana, kusanganisira kubika, kubika, kudzivirira, kunyaidza, kana pan-frying. Kuti urege kuwedzera mazana emakoriri nemafuta, inwa salmon yako nemishonga, zvinonhuwira, nemononi.
Pheka salmon kungosvikira iyo inopisa kuitira kuti irege kuoma. Iyi inenge maminitsi gumi nemasendimita ehupamhi (pane grill, maminitsi mashanu kurutivi rumwe). Hazvifanirwi kuva nehupenzi kusvika pakugadzirwa, kumirira kwenguva refu pamwe zvichiita kuti ive chinhu chakaoma.
Sarimoni Recipes
Kana iwe uri kutarisa kuti uite kudya nyore nyore mukati mevhiki kana kuti kufarira shamwari, salmon ipuroteni yakakura yekusarudza kwemasikati kana kudya kwemanheru. Pasi apa uchawana mamwe mapeji kuti uedze:
Sources:
Cording, Jessica. The Best Winter Foods for Kids. vana vadya. Academy of Nutrition uye Dietetics. > http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/the-best-winter-foods-for-kids
> Academy of Nutrition uye Dietetics. 5 Zvokudya Zvokudya zvepamusoro zveIi Utano. http://www.eatright.org/resource/health/wellness/preventing-illness/5-top-foods-for-eye-health
> American Heart Association. Kudya hove yemwoyo Utano. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Eating-Fish-for-Heart-Health_UCM_440433_Article.jsp#.WBIRWPkrLIU
Sublette, ME, naHibbeln, JR, et al. "Omega-3 polyunsaturated inokosha Mafuta eAidid maitiro sekufananidzira kwekuzviuraya kwengozi." American Journal of Psychiatry 163. (2006): 1100-2.
Gesch, Bernard naHammond, Sean, et al. "Kufurirwa kwevhitamine ekuwedzera, mineral uye mafuta anokosha anokosha pamusana pemafungiro asina kufanana evechidiki vakuru vasungwa." British Journal Psychiatry 181: 22-28 (2002)