Masago ndi chiyani? Ubwino ndi Kutsika kwa Capelin Fish Roe

Zamkati

• Masago ndi chiyani?
• Masago vs. tobiko
• Mafuta ochepa koma zakudya zambiri
• Zopindulitsa zaumoyo
• Gwero lolemera la mapuloteni apamwamba
• Gwero lachilengedwe la selenium ndi vitamini B12
• Amakhala ndi omega-3 fatty acids
• Ochepa mu mercury
• Zowonongeka
• Zovuta zachilengedwe zakusodza kwa capelin
• Mkulu sodium okhutira
• Kuopsa kwa thupi lawo siligwirizana
• Zitha kuphatikizidwa ndi zosakaniza zopanda thanzi
• Momwe mungawonjezere pa zakudya zanu
• Mfundo yofunika

Nsomba za nsomba ndi mazira okhwima bwino a mitundu yambiri ya nsomba, kuphatikizapo sturgeon, saumoni, ndi hering'i.

Masago ndi mphalapala wa capelin, nsomba yaying'ono yomwe imapezeka m'madzi ozizira a North Atlantic, North Pacific, ndi nyanja za Arctic.

Masago ndi chinthu chodziwika bwino mu zakudya zaku Asia.

Nkhaniyi ikuyang'ana za zakudya, maubwino, kutsika pansi komanso kugwiritsa ntchito masago.

Masago ndi chiyani?

Smelt roe - yemwe amadziwika kuti masago - ndiwo mazira odyera a nsomba za capelin (Malo otchedwa Mallotus villosus), Omwe ali m'banja la smelt.

Amatengedwa ngati nsomba zoweta - kutanthauza kuti ndi chakudya chofunikira kwa nyama zazikulu, monga nsomba zam'madzi, mbalame zam'nyanja, zisindikizo, ndi anamgumi.

Nsomba zazing'onoting'ono zobiriwira ngati izi zimafanana kwambiri ndi sardine.

Ngakhale mnofu wa capelin umadya, amafunidwa kwambiri ndi asodzi kuti apange zinthu zina, kuphatikiza masago.

Pafupifupi 80% ya capelin yokolola imagwiritsidwa ntchito popanga ufa wa nsomba ndi mafuta, pomwe 20% yotsala imagwiritsidwa ntchito kupanga masago ().

Mkazi wamkazi capelin amayamba kutulutsa mazira azaka ziwiri kapena zinayi zakubadwa ndikupitilira kubala mpaka kumwalira.

Masago amatengedwa kuchokera ku capelin wamkazi pomwe nsomba zimakhala zodzaza ndi mazira koma asanakhale ndi mwayi wobereka.

Amagwiritsidwa ntchito mobwerezabwereza ngati chopangira masikono a sushi ndipo amakhala ndi utoto wotumbululuka, wachikaso, ngakhale nthawi zambiri amakhala utoto wonyezimira - monga lalanje, wofiira, kapena wobiriwira - kuti awonjezere chidwi pakuwona.

Ili ndi kukoma pang'ono ndipo nthawi zina imasakanizidwa ndi zosakaniza monga wasabi, inki ya squid, kapena ginger.

Masago vs. tobiko

Masago nthawi zambiri amasokonezeka ndi tobiko - mazira kapena mbawala za nsomba zouluka. Ngakhale ofanana, tobiko ndi masago ali ndi kusiyana kwakukulu.

Masago ndi ocheperako komanso otsika mtengo kuposa tobiko, ndichifukwa chake amagwiritsidwa ntchito ngati cholowa m'malo mwa tobiko m'mizere ya sushi.

Mosiyana ndi mtundu wofiirira mwachilengedwe wa tobiko, masago amakhala ndi chikasu chofewa ndipo nthawi zambiri amawajambula kuti athandize chidwi.

Ngakhale masago amakoma mofanana ndi tobiko, ali ndi mawonekedwe ochepa. Ponseponse, tobiko ndi masago ndi ofanana kwambiri, komabe tobiko amawerengedwa kuti ndi gawo lofunikira kwambiri la sushi chifukwa chamtengo wake komanso mtundu wake.

Masago amatengedwa kuchokera ku nsomba zachikazi za capelin asanakhale ndi mwayi wobereka. Amagwiritsidwa ntchito mobwerezabwereza monga chosakaniza mu sushi ndipo nthawi zambiri amawajambula kuti awonjezere chidwi chowoneka pa mbale.

Mafuta ochepa koma zakudya zambiri

Monga mitundu ina ya nsomba zam'madzi, masago alibe mafuta ochepa koma ali ndi michere yambiri yofunika.

Pafupifupi 28 magalamu a nsomba zam'madzi muli (2):

• Ma calories: 40
• Mafuta: 2 magalamu
• Mapuloteni: 6 magalamu
• Ma carbs: osakwana 1 gramu
• Vitamini C: 7% ya Reference Daily Intake (RDI)
• Vitamini E: 10% ya RDI
• Riboflavin (B2): 12% ya RDI
• Vitamini B12: 47% ya RDI
• Zolemba (B9): 6% ya RDI
• Phosphorus: 11% ya RDI
• Selenium: 16% ya RDI

Nsomba zam'madzi zimakhala ndi vitamini B12 wokwanira, chakudya chopatsa thanzi chomwe muyenera kulandira kuchokera kuzakudya zomwe mumadya, chifukwa thupi lanu silingathe kudzipangira lokha.

B12 ndiyofunikira pantchito zambiri, kuphatikiza kukula kwa maselo ofiira amwazi, kupanga mphamvu, kufalitsa mitsempha, ndi kaphatikizidwe ka DNA ().

Nsomba zam'madzi ngati masago ndizotsika kwambiri koma zimakhala ndi mapuloteni komanso mafuta athanzi ngati omega-3 fatty acids.

Mafuta a polyunsaturated awa amathandizira kuwongolera kutupa ndipo ndi ofunikira kuti magwiridwe antchito amthupi lanu, mtima, mahomoni, ndi mapapo ().

Kuphatikiza apo, nsomba zam'madzi zodzaza ndi ma amino acid - zomangira zomanga thupi - makamaka glutamine, leucine, ndi lysine ().

Glutamine amatenga mbali yofunikira m'matumbo am'mimba komanso chitetezo chamthupi, pomwe leucine ndi lysine ndizofunikira pakupanga mapuloteni ndikukonzanso minofu (,).

Nsomba za nsomba zimakhala ndi mafuta ochepa koma zimakhala ndi michere yambiri monga mafuta, mapuloteni, mavitamini, ndi mchere.

Zopindulitsa zaumoyo

Monga mitundu ina ya nsomba, masago ndiopatsa thanzi ndipo amapereka maubwino osiyanasiyana azaumoyo.

Gwero lolemera la mapuloteni apamwamba

Ngakhale ndi yaying'ono kukula, masago amanyamula nkhonya yayikulu yamapuloteni.

1 ounce imodzi (28-gramu) imodzi imapereka ma gramu 6 a mapuloteni apamwamba - ofanana ndi dzira limodzi lalikulu (50-gramu) (8).

Mapuloteni ndi odzaza kwambiri michere yonse, kenako ma carbs ndi mafuta.

Kuwonjezera zakudya zamapuloteni monga masago pazakudya zanu kumatha kukuthandizani kukhala okhutira ndikupewa kudya kwambiri, komwe kumatha kubweretsa kuchepa thupi ().

Fish roe ndi protein yonse, kutanthauza kuti ili ndi amino acid asanu ndi anayi ofunikira omwe thupi lanu limafunikira.

Gwero lachilengedwe la selenium ndi vitamini B12

Masago ndi gwero labwino la selenium, mchere womwe umagwira ntchito ngati antioxidant wamphamvu mthupi lanu.

Selenium imapezeka m'mitengo yambiri yam'nyanja, ndipo imachepetsa kupsinjika kwa okosijeni ndipo imagwira ntchito yofunika kwambiri ku chithokomiro ndi chitetezo chamthupi ().

Kafukufuku akuwonetsa kuti kuchuluka kwa magazi a selenium kumathandizira kuti chitetezo cha mthupi chitetezeke ndikupewa kuchepa kwamaganizidwe (,).

Masago alinso ndi vitamini B12 wambiri, womwe ndi wofunikira kwambiri pakukula kwa mitsempha ndi kupanga mphamvu, komanso ntchito zina zofunika mthupi ().

Amakhala ndi omega-3 fatty acids

Mafuta a Omega-3 ndi mafuta a polyunsaturated omwe ali ndi maubwino ambiri athanzi.

Mafuta apaderawa amateteza kutupa, kuwongolera magazi kutseka magazi, ndipo ndi gawo lofunikira kwambiri pakhungu lanu.

Kafukufuku akuwonetsa kuti kudya zakudya zopatsa thanzi zamafuta a omega-3 kumayenderana ndi chiopsezo chochepa cha mtima, kuphatikiza kulephera kwamtima ndi matenda amitsempha yam'mimba (,).

Nsomba ndi nsomba monga masago ndi ena mwa mafuta abwino omega-3 mafuta.

Ochepa mu mercury

Chifukwa capelin ndi nsomba zazing'ono zomwe zimadya, zimakonda kutsika kwambiri mu mercury kuposa nsomba zazikulu monga mackerel ndi swordfish.

Kuphatikiza apo, kafukufuku akuwonetsa kuti nsomba zam'madzi zimakhala zotsika kwambiri poyerekeza ndi ziwalo zina za nsomba ngati ziwalo ndi minofu ya minofu ().

Pachifukwa ichi, nsomba ngati masago zitha kudyedwa bwino ndi iwo omwe akufuna kuti kuchepa kwa mercury kukhale kocheperako.

Masago ali ndi michere yambiri yofunikira monga protein, vitamini B12, selenium, ndi mafuta a omega-3, omwe atha kupereka zabwino zosiyanasiyana zathanzi. Kuphatikiza apo, ndi mercury yotsika kwambiri, yomwe imakuthandizani kuti muchepetse kukhudzana ndi chitsulo cholemera ichi.

Zowonongeka

Ngakhale masago amapereka maubwino ena azaumoyo, amakhalanso ndi zovuta zina.

Zovuta zachilengedwe zakusodza kwa capelin

Ngakhale masago atha kukhala chisankho chabwino kuposa mitundu ina ya nsomba, ogula ayenera kudziwa zovuta zina chifukwa chodutsa nyama zomwe zatsala pang'ono kutheratu komanso zoperewera zokhudzana ndi njira za nsomba za capelin.

Mabungwe azachilengedwe amafotokoza kusatsimikizika kwawo pamitundu ya anthu komanso nkhawa za njira zina zosodza (17).

Popeza ma capelin achikazi omwe amakhala ndi mazira nthawi zambiri amayang'aniridwa kuti athandizire kufunikira kwa masago, magulu ena azachilengedwe amadandaula kuti njirayi itha kusokoneza kuchuluka kwa mitunduyi pakapita nthawi (18).

Mkulu sodium okhutira

Monga nsomba zina zambiri, masago ali ndi sodium wochuluka.

Kuphatikiza apo, masago nthawi zambiri amasakanikirana ndi zinthu zamchere - monga msuzi wa soya ndi mchere - kupititsa patsogolo kukoma, komwe kumawonjezera zomwe zili ndi sodium pazomaliza.

Mitundu ina ya masago pack yoposa 260 mg ya sodium - 11% ya RDI - kulowa mu supuni 1 tiyi (20-gramu) yotumizira (19).

Ngakhale anthu ambiri safunikira kutsatira zakudya zochepa za sodium, kumwa mchere mopitirira muyeso kumatha kusokoneza thanzi ndipo kumatha kubweretsa kuchuluka kwa magazi mwa anthu omwe samvera mchere (,).

Kuopsa kwa thupi lawo siligwirizana

Popeza masago ndi nsomba, omwe sagwirizana ndi nsomba ndi nkhono ayenera kuzipewa.

Nsomba ya nsomba imakhala ndi vitellogenin, puloteni ya dzira yolk yomwe imadziwika kuti ndiyomwe imayambitsa matenda ().

Kuphatikiza apo, nsomba zam'madzi zimatha kuchititsa kuti anthu omwe alibe chakudya cham'nyanja azigwirizana nawo. Izi zimaphatikizapo zotupa, kuchepa kwa mayendedwe apansi, komanso kuthamanga kwa magazi ().

Ku Japan, nsomba zam'madzi ndi chakudya chachisanu ndi chimodzi chofala kwambiri ().

Zitha kuphatikizidwa ndi zosakaniza zopanda thanzi

Makampani ambiri amaphatikiza masago ndi zosakaniza zopanda thanzi, monga madzi a chimanga a high-fructose ndi monosodium glutamate (MSG).

Kugwiritsa ntchito madzi a chimanga a high-fructose pafupipafupi kumalumikizidwa ndi kunenepa, kukana kwa insulin, ndi kutupa ().

MSG ndichakudya chowonjezera chomwe chimagwiritsidwa ntchito kupititsa patsogolo kununkhira kwa zinthu ngati masago.

Kafukufuku akuwonetsa kuti MSG imatha kubweretsa zovuta kwa anthu ena, monga kupweteka mutu, kufooka, ndi khungu ().

Masago atha kukhala ndi sodium wochulukirapo ndipo amakhala ndi zosakaniza zopanda thanzi monga MSG ndi madzi a chimanga a high-fructose. Kuphatikiza apo, njira zina zosodza za capelin zimabweretsa nkhawa zachilengedwe.

Momwe mungawonjezere pa zakudya zanu

Masago ndi chinthu chapadera chomwe chingagwiritsidwe ntchito m'njira zingapo.

Kapangidwe kake kokhotakhota komanso kamchere kamchere kamapangitsa kukhala kowonjezera bwino pazakudya zaku Asia kapena ma appetizers.

Itha kugulika kudzera mwa ogulitsa nsomba ambiri mumitundu yosiyanasiyana, monga ginger, wasabi, ndi inki ya squid.

Nazi njira zina zowonjezera masago pazakudya zanu:

• Masikono apamwamba opangidwa ndi sushi okhala ndi masupuni ochepa a masago.
• Phatikizani masago, tchizi ndi zipatso pa mbale kuti mukhale chokoma chokoma.
• Gwiritsani ntchito masago kukometsera mbale za mpunga.
• Supuni masago pazitsulo zokhazokha zokhazokha.
• Onjezani masago ku mbale zaku Asia.
• Nsomba zapamwamba ndi masago zokometsera zokoma.
• Sakanizani masago mu wasabi kapena mayonesi a zokometsera kuti musunthe masikono a sushi.

Chifukwa masago nthawi zambiri amakhala ndi mchere wambiri, mumangofunika pang'ono kuti mupange nkhomaliro yamphamvu.

Ngakhale kuti imagwiritsidwa ntchito kwambiri pachakudya cha ku Asia, masago amatha kuphatikizidwa m'maphikidwe ambiri omwe amatha kuphatikizana ndi mchere.

Masago akhoza kuwonjezeredwa kuzakudya zaku Asia monga Zakudyazi, mpunga, ndi sushi. Itha kuphatikizidwanso m'maziphuphu ndikugwiritsidwa ntchito ngati topping ya nsomba.

Mfundo yofunika

Masago kapena smelt roe ndi mazira odyedwa a nsomba za capelin.

Amadzaza ndi mapuloteni ndi michere monga omega-3s, selenium, ndi vitamini B12.

Pewani mankhwala omwe ali ndi zosakaniza zopanda thanzi monga mchere wowonjezera, madzi a chimanga a high-fructose, kapena MSG, ndipo musadye masago ngati mumamva mchere kapena mumadana ndi nsomba.

Komabe, ngati mungathe kulekerera zakudya za m'nyanja ndipo mukufuna chinthu china chosangalatsa chomwe chingapangitse maphikidwe anu kukoma, yesani masago.