He aha ʻo Masago? Nā Pōmaikaʻi a me nā Downsides o Capelin Fish Roe

Anter

• He aha ka masago?
• Masago vs. tobiko
• Haʻahaʻa i nā calorie akā kiʻekiʻe i nā meaʻai
• Nā pono ke olakino hiki
• Kumu waiwai o nā protein kiʻekiʻe
• Kahi kumu maoli o selenium a me ka wikamina B12
• ʻOi aku i nā waikawa momona omega-3
• Haʻahaʻa i ka mercury
• Nā hopena hiki ʻole
• Nā hopohopo kaiaola no ka lawaiʻa capelin
• ʻImi sodium kiʻekiʻe
• Pilikia o ka hopena maʻi ʻaʻai
• Hiki ke hoʻohui ʻia me nā mea pono ʻole olakino
• Pehea e hoʻohui ai i kāu papaʻai
• Ke laina lalo

ʻO ka roe iʻa nā hua manu i piha i ka iʻa he nui, e like me ka Sturgeon, Salemona, a me ka herring.

ʻO Masago ka roe o capelin, kahi iʻa liʻiliʻi i loaʻa i nā wai anuanu o ʻAkelanika ʻĀkau, Pākīpika ʻĀkau, a me nā moana Arctic.

ʻO kahi mea hana i makemake nui ʻia i ka meaʻai ʻAsia, manaʻo ʻia ʻo masago kahi huahana kūikawā - ʻimi ʻia no kāna ʻokoʻa ʻokoʻa.

Nānā kēia ʻatikala i ka meaʻai, nā pono, nā downsides a me ka hoʻohana ʻana i ka masago.

He aha ka masago?

ʻO ka roe Smelt - ʻike ʻia ʻo masago - nā hua ʻai o ka iʻa capelin (ʻO Mallotus villosus), no ka ʻohana honi.

Ua manaʻo ʻia lākou he iʻa forage - ʻo ia hoʻi he kumu waiwai lākou no nā mea ʻaihue nui, e like me ka iʻa, kai kai, sila, a kohola.

ʻO kēia mau iʻa liʻiliʻi, ʻāhinahina-ʻōmaʻomaʻo e like me nā sardine.

ʻOiai e ʻai ka ʻiʻo capelin, ʻimi nui ʻia e nā lawaiʻa e hana i nā huahana ʻē aʻe, me masago hoʻi.

Ma kahi o 80% o ka capelin i ʻohi ʻia e hoʻohana ʻia e hana i nā iʻa iʻa a me nā huahana iʻa-iʻa, ʻoiai ke koena 20% e hoʻohana ʻia e hana masago ().

Hoʻomaka ka hoʻokuʻuʻana o nā capelin wahine i nā hua manu ma kahi o ʻelua a ʻehā mau makahiki a hoʻomau i ka hānai ʻana a hiki i ko lākou make.

Hōʻiliʻili ʻia ʻo Masago mai ka capelin wahine ke piha ka iʻa i nā hua manu akā ma mua o ka manawa kūpono e hānau ai.

Hoʻohana mau ʻia ia ma ke ʻano he mea hoʻohui i nā ʻōwili sushi a he ʻulaʻula, melemele ke ʻano, akā e kala pinepine ʻia i nā huʻina lilina - e like me ka ʻalani, ʻulaʻula, a ʻōmaʻomaʻo paha - e hoʻohui i ka hoihoi i ka ʻike i nā pā.

Loaʻa iā ia kahi ʻono ʻoluʻolu a hui ʻia i kekahi manawa me nā mea hoʻohui e like me ka wasabi, ka ʻīni ʻumiʻumi, a me ka ʻōpala.

Masago vs. tobiko

Hoʻohuikau pinepine ʻo Masago me tobiko - nā hua manu a i ʻole nā ​​ʻeā o nā iʻa lele. ʻOiai like, loaʻa nā tobiko a me ka masago i nā ʻokoʻa nui.

ʻOi aku ka liʻiliʻi o Masago a ʻoi aku ka liʻiliʻi o ke kumukūʻai ma mua o tobiko, ʻo ia ke kumu e hoʻohana ʻia ai ma ke ʻano he pani pani no ka tobiko i nā ʻōwili sushi.

ʻAʻole like me ka hue ʻulaʻula ʻōmaʻomaʻo o tobiko, he ʻeleʻele melemele ke ʻano o ka masago a kala ʻia e hoʻonui i ka hoihoi o ka ʻike.

ʻOiai ʻono like ka masago me ko tobiko, loaʻa iā ia kahi ʻano liʻiliʻi liʻiliʻi. Ma ka laulā, like loa ka tobiko a me ka masago, akā manaʻo ʻia ʻo tobiko kahi mea hana sushi kiʻekiʻe aʻe ma muli o ke kumukūʻai a me ka maikaʻi.

Hōʻiliʻili ʻia ʻo Masago mai nā iʻa capelin wahine ma mua o ka manawa kūpono e hānau ai. Hoʻohana mau ʻia ia ma ke ʻano he mea hoʻohui i ka sushi a pena pinepine ʻia e hoʻonui i ka hoihoi o ka maka i nā pā.

Haʻahaʻa i nā calorie akā kiʻekiʻe i nā meaʻai

E like me nā ʻano iʻa ʻē aʻe, haʻahaʻa ka masago i nā calorie akā kiʻekiʻe i nā mea nui o ka momona.

ʻO kahi auneke (28 gram) wale nō o nā iʻa iʻa i loaʻa (2):

• Kalepona: 40
• Momona: 2 gram
• Kumuʻiʻo: 6 gram
• Kāpena: ma lalo o 1 gram
• ʻO Vitamin C: 7% o ka Reference Daily Intake (RDI)
• Wikamina E: 10% o ka RDI
• Riboflavin (B2): 12% o ka RDI
• ʻO Vitamin B12: 47% o ka RDI
• Folate (B9): 6% o ka RDI
• Phosphorous: 11% o ka RDI
• Selenium: 16% o ka RDI

ʻOi aku ka kiʻekiʻe o ka iʻa iʻa i loko o ka huaora B12, kahi pono pono pono e loaʻa iā ʻoe mai nā meaʻai āu e ʻai ai, ʻoiai ʻaʻole hiki i kou kino ke hoʻohua iā ia iho.

Kūleʻa ʻo B12 i nā hana he nui, e like me ka hoʻomohala ʻana o ke kolokaʻulaʻula, ka hana ʻana i ka ikehu, ka lawe ʻana o ke aʻalolo, a me ka synthes DNA ().

ʻO ka roe iʻa e like me ka masago haʻahaʻa i nā carbs akā waiwai i ka protein a me nā momona momona e like me ka omega-3 fatty acid.

Kōkua kēia mau momona polyunsaturated i ka hoʻoponopono ʻana i ka mumū a he mea nui ia no ka hana kūpono o kāu ʻōnaehana pale, ka puʻuwai, nā homone, a me nā māmā ().

Hoʻohui ʻia, piha ka roe iʻa me nā amino acid - nā hale kūkulu o ka protein - ʻoi aku ka glutamine, leucine, a me ka lysine ().

Hana nui ʻo Glutamine i ke olakino ʻōpū a me ka hana pale, ʻoiai ʻo ka leucine a me ka lysine e pono ai no ka synthes synthes a me ka hoʻoponopono ʻana i nā mākala (,).

Haʻahaʻa ka roe iʻa i nā calories akā kiʻekiʻe i nā meaola e like me nā momona momona, protein, nā wikamina, a me nā minelala.

Nā pono ke olakino hiki

E like me nā ʻano iʻa iʻa ʻē aʻe, momona ka masago a hāʻawi i nā ʻano pono olakino like ʻole.

Kumu waiwai o nā protein kiʻekiʻe

ʻOiai ka liʻiliʻi i ka nui, ʻūlū ʻo masago i kahi punch ikaika o ka protein.

Hāʻawi kahi lawelawe 1-auneke (28-gram) i ka 6 gram o ka protein protein kiʻekiʻe - e like me ka hua manu nui (50-gram) (8).

ʻO ka protein ka hoʻopihapiha piha o nā meaola āpau, ukali ʻia e nā carbs a me ka momona.

ʻO ka hoʻohui ʻana i nā meaʻai waiwai protein e like me ka masago i kāu papaʻai hiki ke kōkua iā ʻoe e noho māʻona a pale i ka ʻai nui ʻana, kahi e alakaʻi ai i ka pohō kaumaha ().

ʻO ka iʻa roe kahi protein piha, ʻo ia hoʻi he ʻeiwa mau amino acid pono āpau e pono ai i kou kino.

Kahi kumu maoli o selenium a me ka wikamina B12

ʻO Masago kahi kumu maikaʻi o ka selenium, kahi mineral e hana ma ke ʻano he antioxidant ikaika i kou kino.

Loaʻa i loko o nā mea nui i ka iʻa iʻa, selenium e hoʻoliʻiliʻi i ke koʻikoʻi oxidative a pāʻani i nā kuleana koʻikoʻi no kāu thyroid a me kou ʻōnaehana pale ().

Hōʻike ka noiʻi e hoʻonui ana nā pae o ke koko o selenium i ka pane immune a pale i ka hāʻule o ka noʻonoʻo (,).

He kiʻekiʻe pū ʻo Masago i ka huaʻai B12, ka mea koʻikoʻi no ke olakino a me ka hana ikehu, a me nā hana kino ʻē aʻe ().

ʻOi aku i nā waikawa momona omega-3

ʻO nā momona Omega-3 nā momona momona polyunsaturated me nā pono olakino olakino nui.

Hoʻoponopono kēia mau momona kūikawā i ka hoʻowahāwahā, kaohi ʻana i ka hoʻopili ʻana o ke koko, a he ʻāpana hoʻohui ia o kāu mau membrane pūnaewele.

Hōʻike ka noiʻi e pili ana ka lawe ʻana o ka papaʻai i nā meaʻai momona i ka momona omega-3 me ka haʻahaʻa o ke kūlana puʻuwai, e like me ka puʻuwai puʻuwai a me nā maʻi o ke aʻa.

ʻO nā huahana iʻa a me nā iʻa e like me masago kekahi o nā kumu kūʻai maikaʻi loa o nā momona omega-3.

Haʻahaʻa i ka mercury

Ma muli o kahi iʻa forage liʻiliʻi ʻo capelin, ʻoi aku ka haʻahaʻa o ka mercury ma mua o ka iʻa nui e like me ka mackerel a me ka iʻa pahi kaua.

ʻO ka mea hou aʻe, hōʻike ka noiʻi i ka lawaiʻa ʻana o ka iʻa i haʻahaʻa i ka mercury ke hoʻohālikelike ʻia i nā ʻāpana ʻē aʻe o nā iʻa e like me nā ʻāpana a me nāʻiʻo o nā mākala.

No kēia kumu, hiki ke hoʻopau palekana ʻia nā lawaiʻa iʻa e like me ka masago e ka poʻe e makemake e mālama i kā lākou mercury i kahi liʻiliʻi.

He kiʻekiʻe ʻo Masago i nā meaola nui e like me ka protein, wikamina B12, selenium, a me nā momona omega-3, i hāʻawi ʻia i nā pono olakino like ʻole. Hoʻohui, haʻahaʻa i ka mercury, e ʻae iā ʻoe e kaupalena i kou hōʻike ʻana i kēia metala kaumaha.

Nā hopena hiki ʻole

ʻOiai hāʻawi ʻo masago i kekahi mau pono olakino, loaʻa pū kekahi downsides.

Nā hopohopo kaiaola no ka lawaiʻa capelin

ʻOiai ʻoi aku ka maikaʻi o ke koho ʻana ma ka masago ma mua o nā ʻano iʻa o ka iʻa, pono e makaʻala ka poʻe kūʻai i kekahi mau hopohopo e pili ana i ke kāʻili ʻana o nā meaola a me nā ʻano iʻa piha i pili i nā ʻano lawaiʻa capelin.

Hōʻike nā hui kaiaulu i ka maopopo ʻole i ka heluna kanaka capelin a me nā hopohopo no kekahi ʻano lawaiʻa (17).

Ma ke ʻano he mākaʻi pinepine ʻia nā capelins wahine hāpai hua e kākoʻo i ke koi no ka masago, hopohopo kekahi mau hui kaiapuni e hoʻopili maikaʻi paha kēia ʻano hana i ka heluna kanaka i ka manawa (18).

ʻImi sodium kiʻekiʻe

E like me ka nui o nā roe iʻa ʻē aʻe, kiʻekiʻe ka masago i ka sodium.

ʻO ka mea hou aku, kāwili pinepine ʻia ka masago me nā mea paʻakai - e like me ka soy sauce a me ka paʻakai - e hoʻonui i ka ʻono, kahi e hoʻonui ai i ka nui o ka sodium i ka huahana hope loa.

ʻO kekahi mau māka o ka masago pack i loko o 260 mg o sodium - 11% o ka RDI - i loko o kahi teaspoon liʻiliʻi (20-gram) e lawelawe ana (19).

ʻOiai ʻaʻole pono ka hapa nui o ka poʻe e hāhai i ka papa sodium haʻahaʻa, ʻo ka nui o ka ʻai paʻakai ka hopena maikaʻi ʻole i ke olakino a hiki ke alakaʻi i ka hoʻonui ʻia o ke kahe o ke koko i nā poʻe paʻakai (,).

Pilikia o ka hopena maʻi ʻaʻai

ʻOiai ʻo ka masago kahi huahana iʻa iʻa, ʻo ka poʻe i maʻi i ka iʻa a me ka iʻa e hōʻalo iā ia.

Loaʻa i ka roe iʻa ka vitellogenin, kahi protein hua moa hua moa i ʻike ʻia ma ke ʻano he alergen ().

ʻO ka mea hou aku, hiki i nā roe iʻa ke hoʻonāukiuki i nā hopena āpau i ka poʻe me ka ʻaole ʻole o ke kai. Hoʻopili kēia i nā huehue, hoʻoliʻiliʻi o nā alaloa, a me ke koko haʻahaʻa ().

I Iapana, ʻo ka roe iʻa ke ono o ka nui o nā meaʻai āpau ().

Hiki ke hoʻohui ʻia me nā mea pono ʻole olakino

Hoʻohui nā hui he nui i ka masago me nā mea pono olakino, e like me ka syrup kānana fructose kiʻekiʻe a me ka monosodium glutamate (MSG).

Hoʻopili ʻia ka ʻai mau ʻana o ka syrup kānana fructose kiʻekiʻe i ka loaʻa ʻana o ke kaumaha, ke kūpaʻa ʻana o ka insulin, a me ka mumū ().

ʻO MSG kahi mea hoʻohui meaʻai i hoʻohana mau ʻia e hoʻonui i ka ʻono i nā huahana e like me ka masago.

Hōʻike ka noiʻi e hiki i ka MSG ke alakaʻi i nā hopena maikaʻi ʻole i kekahi poʻe, e like me ka ʻeha poʻo, nāwaliwali, a me ka holoi ʻana o ka ʻili ().

Hiki ke kiʻekiʻe ʻo Masago i ka sodium a loaʻa nā mea olakino maikaʻi ʻole e like me MSG a me ka syrup kānana fructose kiʻekiʻe. Hoʻohui ʻia, hoʻonui kekahi mau ʻano lawaiʻa capelin i nā hopohopo kaiāulu.

Pehea e hoʻohui ai i kāu papaʻai

ʻO Masago kahi mea kūʻokoʻa i hiki ke hoʻohana ʻia i nā ʻano he nui.

ʻO kona ʻano semi-crunchy a me kona ʻono paʻakai e lilo ia i mea hoʻohui maikaʻi loa i nā kīʻaha hoʻowalewale ʻia i ʻAsia a i ʻole nā ​​mea ʻai.

Hiki ke kūʻai ʻia mai ma o nā mea kūʻai aku i nā kai iʻa he nui i nā ʻono like ʻole, e like me ka ginger, wasabi, a me ka inika heʻe.

Eia kekahi mau ala e hoʻohui i ka masago i kāu papaʻai:

• ʻO nā lola sushi homemade kiʻekiʻe me kahi teaspoons o masago.
• Hoʻohui masago, tī a me nā hua ma kahi pā no kahi mea ʻono maikaʻi.
• E hoʻohana i ka masago e ʻono ai i nā ipu laiki.
• Spoon masago ma luna o nā kīʻaha poke no kahi topping kūikawā.
• E hoʻohui i ka masago i nā ipu noodle ʻAsia.
• ʻO ka iʻa kiʻekiʻe me ka masago no kahi wili hoʻomākaukauʻono.
• Hoʻohui masago i ka wasabi a i ʻole mayonnaise ʻona e ʻono ai i nā ʻōwili sushi.

Ma muli o ke kiʻekiʻe o ka masago i ka paʻakai, pono ʻoe i kahi liʻiliʻi e hana i kahi kuʻi ikaika o ka ʻono.

ʻOiai hoʻohana mau ʻia ia i ka meaʻai ʻAsia, hiki ke hoʻohui ʻia ka masago i loko o nā kuke he nui e hui maikaʻi ʻia me kahi mea paʻakai.

Hiki ke hoʻohui ʻia ʻo Masago i nā kīʻaha ʻAsia e like me ka noodles, laiki, a me ka sushi. Hiki ke hoʻohui ʻia i loko o nā kūpenu a hoʻohana ʻia ma ke ʻano he topping no ka iʻa.

Ke laina lalo

ʻO Masago a i ʻole sme roe nā hua ʻai e hiki ke ʻai i ka iʻa capelin.

Hāpai lākou me ka protein a me nā meaola e like me omega-3s, selenium, a me ka wikamina B12.

Hōʻalo i nā huahana i loaʻa nā mea pono olakino e like me ka paʻakai i hoʻohui ʻia, syrup kānana kiʻekiʻe-fructose, a i ʻole MSG, a mai ʻai i ka masago inā pili ʻoe i ka paʻakai a ʻaʻa paha i ka iʻa iʻa.

Eia nō naʻe, inā hiki iā ʻoe ke hoʻomanawanui i ka iʻa iʻa a ke ʻimi nei i kahi mea hoihoi e hoʻohui i kahi ʻono ʻokoʻa i kāu mau meaʻai, e hoʻāʻo i ka masago.