Chilichonse Chimene Muyenera Kudziwa Zokhudza Salimoni Wosuta

Zamkati

• Mfundo zokhudza thanzi
• Mchere wokhutira
• Nsomba zosuta zimapangidwa bwanji
• Kusuta
• Cold- vs. nsomba zotentha
• Kusankha ndi kusunga
• Ubwino wathanzi komanso zoopsa
• Ubwino wa nsomba yosuta
• Kuopsa kwa nsomba yosuta
• Njira zodyera nsomba yosuta
• Mfundo yofunika

Salimoni wosuta, yemwe amadziwika kuti ndi wamchere, komanso wamankhwala amoto, nthawi zambiri amawonedwa ngati chokoma chifukwa chotsika mtengo.

Nthawi zambiri zimakhala zolakwika ndi lox, mankhwala ena a salimoni omwe amachiritsidwa koma osasuta.

Komabe, monga lox, nsomba yosuta yomwe amakonda kusuta imakonda kusangalala ndi bagel kapena ma crackers okhala ndi zokometsera zina monga kirimu tchizi, nkhaka, kapena phwetekere.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa za nsomba zosuta, kuphatikiza michere yake, njira zochiritsira, maubwino ndi zoopsa zake.

Mfundo zokhudza thanzi

Salmon yosuta imakhala ndi ma calories ochepa pomwe imadzitamandira mapuloteni apamwamba, mafuta ofunikira, ndi mavitamini ndi michere yambiri.

3.5-ounce (100-gramu) yogulitsa nsomba yosuta imapereka ():

• Ma calories: 117
• Mapuloteni: 18 magalamu
• Mafuta: 4 magalamu
• Sodiamu: 600-1,200 mg
• Phosphorus: 13% ya Daily Value (DV)
• Mkuwa: 26% ya DV
• Selenium: 59% ya DV
• Riboflavin: 9% ya DV
• Niacin: 30% ya DV
• Vitamini B6: 16% ya DV
• Vitamini B12: 136% ya DV
• VitaminiE: 9% ya DV
• VitaminiD: 86% ya DV
• Choline: 16% ya DV

Kuphatikiza apo, nsomba yosuta ndi gwero lolemera la omega-3 fatty acids, lomwe limapatsa magalamu 0,5 a eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) pa 3.5-ounce (100-gramu) yotumikira ().

Mafutawa amawawona kuti ndi ofunikira chifukwa thupi lanu silingathe, chifukwa chake muyenera kuwapeza pachakudya chanu.

EPA ndi DHA ndizofunikira pakugwira ntchito kwa ubongo, thanzi la mtima, komanso ukalamba wathanzi (,,,).

Mchere wokhutira

Chifukwa cha momwe amakonzera, nsomba yosuta imakhala ndi sodium wochuluka, wokhala ndi 600-1,200 mg pa 3.5-ounce (100 gramu) yotumikira (,).

Poyerekeza, kutumikiridwa komweko kwa nsomba yatsopano kumapereka 75 mg ya sodium ().

Institute of Medicine (IOM) ndi U.S. Department of Agriculture (USDA) amalimbikitsa kuchepetsa kudya kwa sodium ku 2,300 mg patsiku kuti muchepetse chiopsezo cha matenda amtima ndi sitiroko (, 9).

World Health Organisation (WHO) ndi American Heart Association (AHA) amalangiza ochepera - 2,000 ndi 1,500 mg patsiku, motsatana (, 11).

Mwakutero, mungafune kuwunika momwe mumadyera nsomba yosuta, makamaka ngati mumva mchere.

Salmon wosuta ndi gwero labwino kwambiri la mapuloteni, mavitamini ambiri, ndi omega-3 fatty acids. Komabe, imakhala ndi sodium wochuluka kwambiri kuposa nsomba zatsopano.

Nsomba zosuta zimapangidwa bwanji

Kusuta fodya ndiyo njira yokonzera kununkhiza, kuphika, kapena kuteteza chakudya pochisonyeza kuti chimasuta. Amagwiritsidwa ntchito kwambiri ndi nyama, nkhuku, ndi nsomba.

Kusuta

Kusuta nsomba, zopota zopanda pake, zopanda pake zimaphimbidwa ndi mchere - ndipo nthawi zina shuga - ndikuloledwa kukhala kwa maola 12-24 kuti mutulutse chinyezi kudzera munjira yotchedwa kuchiritsa.

Mukachiritsa kwambiri, mchere umakhala ndi mchere wambiri.

Potulutsa chinyezi, mcherewo umathandizira kununkhira komanso umakhala ngati chodzitchinjiriza kuti muchepetse kukula kwa mabakiteriya owopsa omwe angayambitse poizoni pakudya.

Kenako, tizilomboto timatsukidwa ndi madzi kuti tichotse mchere wambiri tisanapite nawo pamoto wouma kuti ukaume. Kuyanika kumathandiza kuti timatumba timene timapanga timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timathandiza kuti utsi uzitsatira bwino pamwamba pa nsombayo.

Wophatikizidwa ndi uvuni ndi wosuta yemwe amawotcha tchipisi kapena matabwa - makamaka kuchokera ku thundu, mapulo, kapena mitengo ya hickory - kuti apange utsi.

Cold- vs. nsomba zotentha

Salimoni amatha kutentha kapena kusuta kozizira. Kusiyanitsa kwakukulu ndikutentha kwa chipinda chosuta.

Kwa nsomba yosuta ozizira, kutentha kumayenera kukhala 50-90 ° F (10-32 ° C) kwa maola 20-24. Kutentha kumeneku sikotentha mokwanira kuphika nsomba, motero chisamaliro chowonjezera chiyenera kutengedwa pokonzekera ndikuchiritsa kuti muchepetse chiopsezo cha matenda obwera chifukwa cha chakudya ().

Mofananamo, pakusuta kotentha, chipinda chimayenera kukhala chofunda mokwanira kuti chitenthe mkati osachepera 145 ° F (63 ° C) osachepera mphindi 30 kuti muphike bwino salimoni ().

Nsomba zambiri zomwe zimasuta pamsika ndizosuta fodya. Mutha kusiyanitsa mitundu yosuta fodya chifukwa ma CD awo nthawi zambiri amati aphika bwino (,).

Salmon wosuta ozizira amakhala wofewa komanso wofatsa pomwe nsomba zotentha kwambiri ndizosavuta komanso zimasuta.

Asayansi azakudya amalangiza kuti tisamagwiritse ntchito njira zosuta fodya kunyumba chifukwa chowopsa pakudya. Komabe, kusuta kotentha kumatha kuchitidwa bwino kunyumba ndi zida ndi maluso oyenera (15).

Kusankha ndi kusunga

Pomwe mitundu ina ya nsomba yosuta imafuna firiji, ina satero mpaka phukusi litatsegulidwa. Fufuzani chizindikiro cha mankhwala kuti mupereke malangizo kuti musungidwe.

Mukatsegula, nsomba yosuta imatha kukhala mufiriji kwa milungu iwiri kapena kuzizira kwa miyezi itatu (16).

Muyenera kupewa nsomba yosuta yomwe imakhala ndi mdima wambiri. Tinthu timeneti timakonda kukhala ndi kulawa kosasangalatsa ndipo amayenera kudulidwa - ngakhale nthawi zina amasiyidwa pachinthu chomaliza kuti awonjezere kulemera kwa phukusi ndi mtengo wake.

Salmon wosuta amapangidwa ndikumachiritsa timatumba ndi mchere, kenako nkumayika mu uvuni. Zingwe zambiri zimasuta ndi kuzizira, kutanthauza kuti kutentha komwe amaphika ndikotsika kwambiri kuti kuphe mabakiteriya omwe atha kukhala owopsa.

Ubwino wathanzi komanso zoopsa

Salmon yosuta imapereka maubwino ambiri azaumoyo, koma muyenera kukumbukira zochepa.

Ubwino wa nsomba yosuta

Omega-3 fatty acids EPA ndi DHA, omwe nsomba zamafuta monga nsomba zimapereka, amalumikizidwa ndi kuchepa kwa matenda amtima, khansa zina, komanso kuchepa kwamaganizidwe okalamba (,,,).

Mafutawa amatha kugwira ntchito pochepetsa ma triglycerides, kuchepetsa kutupa, komanso kukonza magwiridwe antchito a ubongo.

Ngakhale zili choncho, zakudya zina mu nsomba zamafuta mwina ndizomwe zimayambitsa izi, popeza maphunziro angapo owonjezera pa omega-3 amalephera kupeza phindu lomwelo (,,).

USDA imalimbikitsa kuti achikulire azidya osachepera ma ola 8 (227 magalamu) a nsomba pamlungu kuti azipeza pafupifupi 250 mg ya EPH ndi DHA ().

Salmon yosuta imakhalanso ndi mavitamini ndi michere yambiri yomwe ndi yofunika kwambiri paumoyo wanu. Kutumiza kwa 3.5-oun (100 gramu) kumakhala ndi 136% yochepera mavitamini B12 anu tsiku lililonse, komanso 86% ya DV ya vitamini D ().

Kuphatikiza apo, kukula komweku kumakupatsirani theka la zosowa zanu za tsiku ndi tsiku za selenium, yomwe imakhala ngati antioxidant ndipo imatha kuteteza matenda angapo ().

Kuopsa kwa nsomba yosuta

3.5-ounce (100 gramu) yogwiritsira ntchito nsomba yosuta ikhoza kukhala ndi theka la malire a tsiku ndi tsiku omwe sodium yoikidwa ndi USDA (9).

Chifukwa chake, ngati muwona momwe mumamwa mchere, mungafune kuchepetsa kuchepa kwa nsomba yosuta kapena kudya nsomba yatsopano m'malo mwake.

Kuphatikiza apo, kafukufuku wowonera amamangirira nyama zosuta ndikusintha ndikuwonjezera chiwopsezo cha khansa zina, makamaka khansa yoyipa ().

Salmon wosuta amathanso kuwonjezera chiopsezo cha listeriosis, matenda obwera chifukwa cha bakiteriya Listeria monocytogenes (, , ).

Bacteria imeneyi imawonongedwa mosavuta ndi kutentha koma imakula mpaka 34-113 ° F (1-45 ° C), kutentha komwe salmoni wosuta amachiritsidwa.

Listeriosis imatha kupatsira achikulire, anthu omwe ali ndi chitetezo chamthupi chofooka, amayi apakati ndi ana awo obadwa kumene. Chifukwa chake, maguluwa ayenera kupewa nsomba zosuta ozizira - ngakhale mitundu yolimba yamzitini ndi yosungira alumali amawerengedwa kuti ndi otetezeka (,).

Salmon yosuta imapereka omega-3 yathanzi labwino, komanso michere yambiri, koma imakhala ndi mchere wambiri. Mitundu yosuta fodya ikhoza kukulitsa chiopsezo cha listeriosis.

Njira zodyera nsomba yosuta

Nazi njira zingapo zokoma zokhalira ndi nsomba yosuta:

• pa bagel ndi kirimu tchizi
• pamwamba pa saladi yomwe mumakonda
• pa toast ndi mazira ophwanyika
• zophikidwa mu gratin
• mu msuzi wa mbatata
• wothira pasitala mbale
• idakokedwa ndikudikirira osokoneza
• Mbale ndi ndiwo zamasamba

Kuphatikiza apo, mutha kupanga nsomba zotentha kunyumba ngati muli ndi wanu wosuta.

Yambani pochiritsa timadzi tamchere kwa maola 4. Kenaka, pewani pouma ndikuwayika pa fodya pa 225 ° F (107 ° C) mpaka atenthe mkati mwa 145 ° F (63 ° C). Mutha kuwunika kutentha kwawo pogwiritsa ntchito thermometer yanyama.

Mutha kusangalala ndi nsomba zosuta m'njira zingapo. Anthu ambiri amakonda kuzidya mumadyerero kapena pamabaleti, masaladi, ndi pasitala.

Mfundo yofunika

Salmon wosuta ndi nsomba yamchere, yochiritsidwa yotchuka chifukwa cha mafuta komanso kununkhira kwapadera. Ili ndi mapuloteni apamwamba, mafuta omega-3 ofunikira, ndi mavitamini ndi michere yambiri.

Komabe, ili ndi sodium wochuluka kwambiri, ndipo mitundu yosuta fodya ikhoza kukulitsa chiopsezo cha listeriosis.

Komabe, chakudya chokoma ichi chingakhale chowonjezera pa zakudya zanu mukamadya pang'ono.