Menene Masago? Fa'idodi da Rashin Amfani na Capelin Fish Roe

Wadatacce

• Menene masago?
• Masago vs. tobiko
• Inananan kalori amma yawancin abubuwan gina jiki
• Abubuwan da za a iya samu ga lafiya
• Babban tushen furotin mai inganci
• Tushen halitta na selenium da bitamin B12
• Mai yawan omega-3 mai mai
• Inananan a cikin mercury
• Entialarin hasara
• Damuwar muhalli kan kamun kifin capelin
• Babban abun ciki na sodium
• Hadarin rashin lafiyan abu
• Za a iya haɗuwa da sinadaran marasa lafiya
• Yadda ake kara shi a abincinka
• Layin kasa

Ruwan kifi shine ƙwancen da suka daɗe da nau'in kifi da yawa, gami da sturgeon, salmon, da herring.

Masago shine kazar capelin, karamin kifi da ake samu a ruwan sanyi na Arewacin Atlantika, Arewacin Fasifik, da kuma tekun Arctic.

Shahararren sashi a cikin kayan abinci na Asiya, masago ana ɗaukarsa samfur na musamman - wanda ake nema don ɗanɗano na musamman.

Wannan labarin yana kallon abinci mai gina jiki, fa'ida, akasi da amfani da masago.

Menene masago?

Ruwa mai narkewa - wanda aka fi sani da masago - ƙwai ne masu ci na kifin gwangwani (Mallotus villosus), wanda ke cikin dangin dangi.

An dauke su a matsayin kifaye masu abinci - ma'ana suna da mahimmin tushen abinci ga manyan masu cin kashin, kamar su kifin kifi, tsuntsayen teku, hatimai, da kifayen kifi.

Waɗannan ƙananan, kifin mai launin azurfa suna kama da sardines sosai.

Kodayake naman capelin abin ci ne, masunta ne suka fi nema don ƙirƙirar wasu kayayyaki, gami da masago.

Kimanin kashi 80% na kayan da aka girbe ana amfani dasu don samar da naman kifi da kayan mai-mai, yayin da sauran kashi 20% ana amfani da shi don samar da masago ().

Babbar mace ta fara sakin kwai a kusan shekaru biyu zuwa hudu kuma ta ci gaba da haihuwa har zuwa mutuwarsu.

Masago ana girbe shi ne daga cikin kanfan mata lokacin da kifin ya cika da ƙwai amma kafin su sami zarafin haihuwa.

An saba amfani dashi azaman kayan haɗi a cikin sushi rolls kuma yana da launi, launin rawaya, kodayake sau da yawa ana rina launuka masu haske - kamar su lemu, ja, ko kore - don ƙara sha’awa ta gani ga jita-jita.

Yana da ɗan ɗanɗano mai ɗanɗano kuma wani lokacin ana haɗe shi da kayan haɗi kamar wasabi, tawada squid, ko ginger.

Masago vs. tobiko

Masago yana rikicewa sau da yawa tare da tobiko - ƙwai ko damuwar kifi mai tashi. Kodayake suna kama, tobiko da masago suna da manyan bambance-bambance.

Masago yayi karami kuma bashi da tsada fiye da tobiko, wannan shine dalilin da yasa ake amfani dashi azaman sanannen maye gurbin tobiko a cikin sushi Rolls.

Ba kamar launin tobiko mai haske mai haske ba, masago yana da launi mai raɗaɗi mara laushi kuma ana yin shi sau da yawa don haɓaka sha'awar gani.

Duk da yake masago yana ɗanɗana kama da tobiko, yana da ƙarancin rubutu. Gabaɗaya, tobiko da masago suna da kamanceceniya, amma har yanzu ana ɗaukar tobiko a matsayin mafi ingancin sushi saboda tsada da inganci.

Ana girbe Masago daga cikin kifin mata wanda ke cikin kawan kafin su sami damar haihuwa. Ana amfani da shi azaman sashi a cikin sushi kuma galibi ana rina shi don ƙarin sha'awar gani ga jita-jita.

Inananan kalori amma yawancin abubuwan gina jiki

Kamar sauran nau'ikan roe na kifi, masago yana da ƙarancin kuzari amma yana da yawa a cikin abubuwa masu mahimmanci.

Kawai oce (gram 28) na kifin roe ya ƙunshi (2):

• Calories: 40
• Kitse: 2 gram
• Furotin: 6 gram
• Carbs: ƙasa da gram 1
• Vitamin C: 7% na Shawarwarin Yau da Kullum (RDI)
• Vitamin E: 10% na RDI
• Riboflavin (B2): 12% na RDI
• Vitamin B12: 47% na RDI
• Sanya (B9): 6% na RDI
• Phosphorus: 11% na RDI
• Selenium: 16% na RDI

Ruwan kifi ya fi yawa a cikin bitamin B12, mai gina jiki mai mahimmanci wanda dole ne ku samu daga abincin da kuka ci, saboda jikinku ba zai iya samar da shi da kansa ba.

B12 yana da mahimmanci ga ayyuka da yawa, gami da haɓakar ƙwayar jinin jini, samar da makamashi, watsa jijiyoyi, da haɗin DNA ().

Ruwan kifi kamar masago yana da ƙarancin carbi amma yana da wadataccen furotin da ƙoshin lafiya kamar omega-3 fatty acid.

Wadannan ƙwayoyin polyunsaturated suna taimakawa wajen daidaita kumburi kuma suna da mahimmanci don aikin da ya dace na tsarin garkuwar ku, zuciya, hormones, da huhu ().

Bugu da ƙari, kifin kifi yana cike da amino acid - tubalin ginin furotin - musamman glutamine, leucine, da lysine ().

Glutamine yana taka muhimmiyar rawa a cikin lafiyar hanji da aikin rigakafi, yayin da leucine da lysine suna da mahimmanci don haɗin furotin da gyaran tsoka (,).

Ruwan kifi ba shi da kalori sosai amma duk da haka yana da abubuwan gina jiki kamar mai mai lafiya, furotin, bitamin, da kuma ma'adanai.

Abubuwan da za a iya samu ga lafiya

Kamar sauran nau'ikan abincin teku, masago yana da gina jiki kuma yana ba da fa'idodi iri-iri na lafiya.

Babban tushen furotin mai inganci

Kodayake karami a cikin girma, masago yana da tasirin furotin mai ƙarfi.

Mizani 1-wiz (gram 28) da ke bayar da gram 6 na furotin mai inganci - kusan daidai yake da babban kwai (gram 50) (8).

Protein shine mafi cika dukkan abubuwan gina jiki, sannan carbi da mai.

Foodsara wadataccen abinci mai gina jiki kamar masago a cikin abincinku na iya taimaka muku samun gamsuwa da hana yawan cin abinci, wanda zai haifar da asarar nauyi ().

Ruwan kifi cikakke ne, ma'ana yana da dukkan muhimman amino acid da jikinku yake buƙata.

Tushen halitta na selenium da bitamin B12

Masago kyakkyawan tushe ne na selenium, ma'adinai wanda ke aiki azaman antioxidant mai ƙarfi a cikin jikin ku.

An samo shi a cikin adadi mai yawa a cikin abincin teku, selenium yana rage damuwa mai raɗaɗi kuma yana taka muhimmiyar rawa don maganin ka da tsarin rigakafi ().

Bincike ya nuna cewa ƙara yawan jini na selenium na iya haɓaka haɓakar rigakafi da hana ƙin yarda da hankali (,).

Masago shima yana da yawa a cikin bitamin B12, wanda ke da mahimmanci ga lafiyar jijiyoyi da samar da kuzari, da sauran muhimman ayyuka na jiki ().

Mai yawan omega-3 mai mai

Omega-3 fats sune ƙwayoyin polyunsaturated tare da yawancin fa'idodin kiwon lafiya.

Waɗannan ƙwayoyi na musamman suna daidaita kumburi, suna kula da daskarewar jini, kuma suna cikin ɓangarorin membobin jikinka.

Bincike ya nuna cewa yawan cin abincin da ke cike da mai mai omega-3 yana da alaƙa da ƙananan haɗarin yanayin zuciya, gami da gazawar zuciya da cututtukan jijiyoyin jini (,).

Kifi da kayan kifi kamar masago wasu daga cikin ingantattun hanyoyin abinci na mai na omega-3.

Inananan a cikin mercury

Saboda capelin wani ɗan ƙaramin kifi ne mai ɗanɗano, yana da ƙasa da yawa a cikin mercury fiye da manyan kifaye kamar mackerel da fishfish.

Abin da ya fi haka, bincike ya nuna cewa kifin kifi yakan zama mafi ƙanƙanci a cikin mercury idan aka kwatanta shi da sauran sassan kifin kamar gabobi da ƙwayar tsoka ().

A saboda wannan dalili, kifin dawa kamar masago na iya cinyewa lafiya ga waɗanda suke so su ci gaba da bayyanar merkury dinsu zuwa mafi karancin.

Masago yana da mahimmanci a cikin abubuwan gina jiki kamar furotin, bitamin B12, selenium, da omega-3, wanda na iya ba da fa'idodi daban-daban na lafiya. Kari akan haka, yana da karancin sinadarin mercury, yana baka damar takaita haduwarka da wannan karfe mai nauyi.

Entialarin hasara

Kodayake masago yana ba da fa'idodin kiwon lafiya, amma yana da fa'ida da fa'ida.

Damuwar muhalli kan kamun kifin capelin

Duk da yake masago na iya zama mafi kyawu fiye da sauran nau'ikan kayan abincin teku, masu saye ya kamata su san wasu damuwar kan yawaitar dabbobin da ke cikin hatsari da kifi wadanda suka danganci hanyoyin kamun kifi.

Kungiyoyin muhalli sun bayyana rashin tabbas kan yawan mutanen da ke cikin damuwa da damuwa kan wasu hanyoyin kamun kifi (17).

Kamar yadda manyan mata masu dauke da kwai galibi ake niyya don tallafawa bukatar masago, wasu kungiyoyin kare muhalli sun damu da cewa wannan hanyar na iya yin mummunan tasiri ga yawan jinsunan a tsawon lokaci (18).

Babban abun ciki na sodium

Kamar yawancin sauran kifi, masago yana cikin sodium.

Abin da ya fi haka, sau da yawa ana hada masago da sinadaran gishiri - kamar su waken soya da gishiri - don kara dandano, wanda ke kara sinadarin sodium na kayan karshe.

Wasu nau'ikan masago suna ɗauke da sama da 260 mg na sodium - 11% na RDI - a cikin ƙaramin ƙaramin cokali 1 (gram 20) mai hidima (19).

Kodayake yawancin mutane basu buƙatar bin abincin mai ƙarancin sodium, yawan amfani da gishiri na iya yin mummunan tasiri ga lafiyar kuma zai iya haifar da ƙarin hauhawar jini a cikin mutane masu saurin gishiri (,).

Hadarin rashin lafiyan abu

Tunda masago kayan cin abincin teku ne, waɗanda suke rashin lafiyan kifi da kifin kifi ya kamata su guje shi.

Ruwan kifi ya ƙunshi vitellogenin, furotin gwaiduwa da kwai wanda aka gano a matsayin mai cutar mai cutar ().

Mene ne ƙari, raƙuman kifi na iya haifar da halayen rashin lafiyan a cikin mutane ba tare da ƙoshin abincin abincin teku ba. Wadannan sun hada da rashes, takaita hanyoyin iska, da kuma hawan jini ().

A Japan, kifin kifi shi ne na shida mafi yawan abincin abincin ().

Za a iya haɗuwa da sinadaran marasa lafiya

Kamfanoni da yawa suna haɗuwa da masago tare da sinadaran da basu da lafiya, kamar su fructose masara syrup da monosodium glutamate (MSG).

Amfani da babban-fructose masarar syrup yana da alaƙa da ƙimar nauyi, juriya na insulin, da kumburi ().

MSG ƙari ne na abinci wanda aka saba amfani dashi don haɓaka dandano a cikin samfura kamar masago.

Bincike ya nuna cewa MSG na iya haifar da mummunan sakamako a cikin wasu mutane, kamar ciwon kai, rauni, da zubar fata ().

Masago na iya kasancewa cikin sinadarin sodium kuma yana dauke da sinadaran da basu da lafiya kamar su MSG da syrup masara mai yawa-fructose. Bugu da kari, wasu hanyoyin kamun kifi na haifar da damuwar muhalli.

Yadda ake kara shi a abincinka

Masago wani sinadari ne na musamman wanda za'a iya amfani dashi ta hanyoyi da dama.

Yanayinta mai ɗanɗano-ɗanɗano da ɗanɗano mai gishiri ya sa ya zama cikakkiyar ƙari ga ɗimbin abincin Asiya ko kayan kwalliya.

Ana iya siyan shi ta hanyar dillalai masu yawa na kayan abinci na teku a cikin dandano daban-daban, kamar su ginger, wasabi, da tawada na juzu'i.

Anan akwai wasu hanyoyi don ƙara masago a abincinku:

• Sushi mafi girma na gida yana yawo tare da teaspoan karamin cokali na masago.
• Hada masago, cuku da 'ya'yan itace akan faranti don dandano mai dadi.
• Yi amfani da masago don dandano abincin shinkafa.
• Cokali masago a kan kwanukan poke don ɗorawa ta musamman.
• Masara masago zuwa jita-jita irin na Asiya.
• Babban kifi tare da masago don murza girke-girke mai dandano.
• Mix masago a cikin wasabi ko mayonnaise mai yaji don dandano sushi rolls.

Saboda masago yawanci yana da gishiri, kawai kuna buƙatar amountan kaɗan don ƙirƙirar ɗanɗano mai ƙarfi na dandano.

Kodayake galibi ana amfani dashi a cikin abincin Asiya, ana iya saka masago cikin girke-girke da yawa waɗanda zasu dace da wani abu mai gishiri.

Ana iya saka Masago a cikin jita-jita na Asiya kamar taliya, shinkafa, da sushi. Hakanan za'a iya haɗa shi cikin tsoma kuma ana amfani dashi azaman ƙwanƙwara don kifi.

Layin kasa

Masago ko narkarda mai ƙwai sune ƙwairan da ake cin naman kifin.

An ɗora su da furotin da abubuwan gina jiki kamar omega-3s, selenium, da bitamin B12.

Guji samfuran da ke ɗauke da sinadaran da ba su da lafiya kamar ƙara gishiri, ruwan sanyi na masara mai yawa, ko MSG, kuma kada ku ci masago idan kun kasance masu jin gishiri ko rashin lafiyan cin abincin teku.

Koyaya, idan zaku iya haƙuri da abincin teku kuma kuna neman kayan haɗi mai ban sha'awa wanda zai ƙara ƙamshi mai ban sha'awa a girke-girkenku, ba masago gwada.