Duk abin da kuke Bukatar Ku sani Game da Salmon Mai Kyau

Wadatacce

• Gaskiyar abinci mai gina jiki
• Gishirin ciki
• Yadda ake shan kifin kifin
• Tsarin shan taba
• Sanyi- vs. kifin mai-kyafaffen zafi
• Zaɓi da ajiya
• Amfanin lafiya da kasada
• Amfanin kyafaffen kifin
• Risks na kyafaffen kifin kifi
• Hanyoyin cin abincin kifin
• Layin kasa

Kyafaffen kifin kifi, wanda yake da daraja don gishiri, ɗanɗano na wuta, galibi ana ɗaukarsa abinci ne mai laushi saboda tsada mai tsada.

Yana da yawa kuskure ga lox, wani samfurin kifin da aka warke amma ba a sha.

Koyaya, kamar lox, kifin kifin da ake sha da shi galibi ana jin daɗin shi a kan bagel ko mahaukata tare da wasu mayukan kamar su cuku, kokwamba, ko tumatir.

Wannan labarin yana bayanin duk abin da kuke buƙatar sani game da kifin kifin, gami da abubuwan gina jiki, hanyoyin warkarwa, da fa'idodin lafiya da haɗarin sa.

Gaskiyar abinci mai gina jiki

Salmon da aka sha sigari yana da ƙarancin adadin kuzari yayin da yake alfahari da furotin mai inganci, maiko mai mahimmanci, da bitamin da kuma ma'adanai da yawa.

Abincin oza 3.5 (gram 100) na kifin kifin mai bayarwa yana ba da ():

• Calories: 117
• Furotin: 18 gram
• Kitse: 4 gram
• Sodium: 600-1,200 MG
• Phosphorus: 13% na Valimar Yau (DV)
• Copper: 26% na DV
• Selenium: 59% na DV
• Riboflavin: 9% na DV
• Niacin: 30% na DV
• Vitamin B6: 16% na DV
• Vitamin B12: 136% na DV
• VitaminE: 9% na DV
• VitaminD: 86% na DV
• Choline: 16% na DV

Abin da ya fi haka, shan sigarin kifin shine wadataccen albarkatun mai na omega-3, wanda ke samar da giram 0.5 na eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA) a kowace 3.5-ounce (100-gram) mai hidima ().

Wadannan fats ana dauke su da mahimmanci saboda jikin ku ba zai iya sanya su ba, saboda haka dole ne ku samo su daga abincin ku.

EPA da DHA suna da mahimmanci don aikin kwakwalwa, lafiyar zuciya, da kuma tsufa mai lafiya (,,,).

Gishirin ciki

Dangane da yadda ake sarrafa shi, kifin kifin mai yalwar sinadarin sodium, yana dauke da 600-1,200 MG a kowace 3.5-ounce (gram 100) na hidimar (,).

Idan aka kwatanta, irin wannan abincin na sabo ne wanda yake samarda MG 75 na sodium ().

Cibiyar Magunguna (IOM) da Ma'aikatar Aikin Gona ta Amurka (USDA) sun ba da shawarar iyakance yawan sinadarin sodium zuwa MG 2,300 a kowace rana don rage barazanar cututtukan zuciya da bugun jini (, 9).

Healthungiyar Lafiya ta Duniya (WHO) da Heartungiyar Zuciya ta Amurka (AHA) sun ba da shawarar ko da ƙananan ƙofar - 2,000 da 1,500 MG kowace rana, bi da bi (, 11).

Saboda haka, kuna so ku kula da shan naman kifin da aka sha, musamman idan kuna jin daɗin gishiri.

Kyafaffen kifin shine kyakkyawan tushen furotin, yawancin bitamin, da omega-3 mai ƙanshi. Duk da haka, ya fi girma cikin sodium fiye da sabokin kifin.

Yadda ake shan kifin kifin

Shan sigari hanya ce ta sarrafawa don dandano, dafa abinci, ko adana abinci ta hanyar fallasa shi da hayaki. An saba amfani dashi da nama, kaji, da kifi.

Tsarin shan taba

Don shan sigarin kifin, narkewa, filletin da ba su da ƙashi an rufe su cikin gishiri - kuma lokaci-lokaci sukari - kuma a basu damar zama na awanni 12-24 don fitar da danshi ta hanyar aikin da ake kira warkewa.

Gwargwadon aikin warkarwa, yawan gishirin da kifin yake dauke dashi.

Ta hanyar fitar da danshi, gishirin yana inganta dandano kuma yana aiki azaman abun adanawa don hana ci gaban kwayan cuta mai cutarwa wanda zai haifar da guban abinci.

Abu na gaba, an goge fillet da ruwa don cire gishiri mai yawa kafin a canza shi zuwa murhun shan taba don bushe. Tsarin bushewa yana taimaka wa filletin samar da pellicle, wanda shine murfin furotin wanda ke ba hayaki damar zama mafi dacewa ga saman kifin.

An haɗe shi da murhun mai shan sigari wanda ke ƙona gutsuren itacen ko ƙura - galibi daga itacen oak, maple, ko bishiyoyi - don samar da hayaƙi.

Sanyi- vs. kifin mai-kyafaffen zafi

Salmon na iya zama ko mai zafi-ko mai shan taba mai sanyi. Babban bambanci shine zafin jiki na ɗakin shan taba.

Don kifin mai-kyafaffen sanyi, yawan zafin jiki ya zama 50-90 ° F (10-32 ° C) na awanni 20-24. Wannan zangon yanayin zafin ba shi da zafi sosai don dafa kifin, don haka ya kamata a kula sosai yayin shiri da warkewa don rage haɗarin cututtukan da ke tattare da abinci ().

Akasin haka, don shan sigari mai zafi, ɗaki dole ne ya zama dumi sosai don cimma zafin ciki na aƙalla 145 ° F (63 ° C) na aƙalla aƙalla mintuna 30 don dafa salmon ɗin yadda yakamata ().

Mafi yawan kifin kifin kifi a kasuwa yana shan sigari mai sanyi. Kuna iya bambanta nau'ikan-kyafaffen-zafi saboda marufinsu gabaɗaya ya bayyana cewa an dahu sosai (,).

Salmon da aka sha daɗin sanyi yana da santsi da taushi yayin da kifin mai ƙanshin zafi yake da faɗi da kuma smokier a dandano.

Masana kimiyyar abinci gabaɗaya suna ba da shawara game da amfani da hanyoyin shan sigari mai sanyi a cikin gida saboda haɗarin amincin abinci da ke ciki. Duk da haka, ana iya shan shan sigari a gida lafiya tare da kayan aiki da dabaru masu dacewa (15).

Zaɓi da ajiya

Ganin cewa wasu nau'ikan kyafaffen kifin da ke shan sigarin yana buƙatar firiji, wasu kuma ba sai an buɗe kunshin ba. Duba lakabin samfurin don shawarwari don adanawa.

Da zarar an buɗe, za a iya shayar da kifin kifin mai sanyi na tsawon makonni 2 ko kuma a daskare na tsawon watanni 3 (16).

Ya kamata ku guji kyafaffen kifin da ke da duhu da yawa. Wadannan raunin suna da ɗanɗano mara daɗi kuma yakamata a rage su - duk da cewa wasu lokuta ana barin su akan samfurin ƙarshe don haɓaka ƙimar kunshin da farashi.

Ana yin kyafaffen kifin da aka yi da gishiri ta hanyar warkar da fillet da gishiri, sa'annan a saka su a murhun shan sigari. Yawancin fillet suna shan sigari mai sanyi, ma'ana yanayin zafin da suka dafa ya yi ƙasa kaɗan don kashe ƙwayoyin cuta masu cutarwa.

Amfanin lafiya da kasada

Salmon mai hayaki yana ba da fa'idodin kiwon lafiya da yawa, amma ya kamata ka kiyaye keepan abubuwan da ke ƙasa.

Amfanin kyafaffen kifin

Omega-3 fatty acids EPA da DHA, wanda kifi mai kamar kifin kifi ke bayarwa, suna da alaƙa da raguwar haɗarin kamuwa da cututtukan zuciya, wasu cututtukan kansa, da raunin tunani mai nasaba da shekaru (,,,).

Wadannan kitsen na iya aiki ta hanyar rage triglycerides, rage kumburi, da kiyaye tsarin kwakwalwa da aiki.

Kodayake, sauran abubuwan gina jiki a cikin kifi mai ƙila na iya zama wani ɓangare na alhakin waɗannan tasirin, saboda yawancin karatu akan abubuwan omega-3 sun kasa samun fa'idodi iri ɗaya (,,).

USDA ta ba da shawarar cewa manya su ci aƙalla oza 8 (gram 227) na abincin teku a kowane mako don samun kusan 250 MG na haɗin EPH da DHA ().

Kyafaffen kifin da aka shayar yana kuma alfahari da yawan bitamin da kuma ma'adanai waɗanda ke da mahimmanci ga lafiyar ku. Hidimar 3.5 (gram 100) tana ɗauke da 136% na bitamin B12 ɗinku na yau da kullun, da 86% na DV don bitamin D ().

Abin da ya fi haka, girman adadin iri ɗaya yana ba da fiye da rabin bukatunku na yau da kullun don selenium, wanda ke aiki azaman antioxidant kuma yana iya kariya daga cututtuka da yawa ().

Risks na kyafaffen kifin kifi

Hidimar 3.5-gram (100-gram) na kifin kifin mai iya shan ruwa zai iya ɗaukar fiye da rabin iyakar yau da kullun don sinadarin sodium wanda USDA ta saita (9).

Don haka, idan kuna kallon cin abincin ku na gishiri, kuna iya matsakaita yawan shan kifin kifin ko kuma ku ci sabon kifin.

Bugu da ƙari kuma, karatun bita na ɗaura sigari da sarrafa nama zuwa ƙarin haɗarin wasu cututtukan kansa, musamman ciwon sankarar kansa ().

Salmon mai hayaƙi na iya ƙara yawan haɗarin listeriosis, rashin lafiyar abinci da ƙwayoyin cuta ke haifarwa Listeria monocytogenes (, , ).

Wannan kwayar tana saurin lalacewa ta hanyar zafi amma yana girma a 34-113 ° F (1 - 45 ° C), yanayin zafin da ake bi da kifin kifi mai sanyi.

Listeriosis na iya kamuwa da tsofaffi, mutane masu rauni a garkuwar jiki, da mata masu juna biyu da jariransu. Sabili da haka, waɗannan rukunin yakamata su guji kifin mai-kyafaffen sanyi - kodayake ana ɗaukan nau'ikan gwangwani da na nutsuwa mai aminci (,).

Kyafaffen kifin yana ba da omega-3s mai lafiya, da sauran abubuwan gina jiki, amma ya fi gishiri yawa. Kyakkyawan shan kyafaffen ƙwayar na iya ƙara haɗarin listeriosis ɗin ku.

Hanyoyin cin abincin kifin

Anan akwai wasu hanyoyi masu daɗi don jin daɗin kifin kifi:

• a kan bagel tare da kirim
• at your salatin da kuka fi so
• on toast with scrambled ƙwai
• gasa cikin gratin
• a cikin miya-leek miyar
• gauraye a cikin abincin taliya
• zuga a cikin tsoma don masu fasa
• akan kwano tare da kayan lambu

Mene ne ƙari, za ku iya yin kifin kifi mai zafi a gida idan kuna da shan sigarinku.

Fara da warkar da fillet a cikin gishiri na aƙalla awanni 4. Nan gaba, shafa musu bushe ka sanya su a cikin sigari a 225 ° F (107 ° C) har sai sun kai zafin jiki na ciki na 145 ° F (63 ° C). Zaku iya lura da yanayin zafinsu ta amfani da ma'aunin zafi na nama.

Kuna iya jin daɗin kifin kifi a hanyoyi da yawa. Mutane da yawa suna son cin shi a cikin tsoma ko a kan bagels, salads, da fasas.

Layin kasa

Kyafaffen kifin mai daɗaɗaɗɗen kifi ne wanda aka shahara da shi saboda yanayin mai da kuma dandano mai ɗanɗano. An cika shi da furotin mai inganci, mahimman ƙwayoyin mai omega-3, da bitamin da ma'adanai da yawa.

Koyaya, yana ƙunshe da adadi mai yawa na sodium, kuma nau'ikan shan sigari mai sanyi na iya ƙara haɗarin listeriosis ɗinku.

Har yanzu, wannan abincin mai ɗan hayaƙi na iya zama lafiyayyiyar ƙari ga abincinku yayin cin abinci cikin matsakaici.