ʻO nā mea āpau āu e ʻike ai e pili ana i ka Salmon puhi

Anter

• ʻIke kūpono
• Ka paʻakai paʻakai
• Pehea e hana ʻia ai ka salemona puhi
• Ke kaʻina puhi
• ʻO Cold- vs. salmon puhi wela
• Koho a me ka mālama ʻana
• Nā pono olakino a me nā pilikia
• Nā pōmaikaʻi o ka salmon puhi
• Nā pōʻino o ka sīnona uahi
• Nā ala e ʻai ai i ka salemona puhi
• Ke laina lalo

ʻO ka salemona puhipaka, i waiwai ʻia no kona paʻakai, ʻono ʻaoʻaoahi, manaʻo pinepine ʻia he mea ʻono no kāna kumukūʻai kiʻekiʻe loa.

Kuhi hewa pinepine ʻia no ka lox, kahi huahana salemona i hoola ʻia akā ʻaʻole puhipaka.

Eia nō naʻe, e like me ka lox, leʻaleʻa ʻia ka salemona puhi ʻia ma kahi ʻeke a i ʻole nā ​​pahūpahū me nā pāpale ʻē aʻe e like me ka tī waiū, kukama, a me ka kōmato.

Hōʻike kēia ʻatikala i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka salemona puhipaka, e like me nā mea momona, nā hana hoola, a me nā pono olakino a me nā pilikia.

ʻIke kūpono

ʻOi aku ka haʻahaʻa o ka salemona uahi i nā calorie ma ke kaena ʻana i nā protein kiʻekiʻe, nā momona pono, a me nā huaora a me nā minelala.

Hāʻawi kahi 3.5-auneke (100-gram) o ka salmon puhi ʻia ():

• Kalepona: 117
• Kumuʻiʻo: 18 gram
• Momona: 4 gram
• Sodium: 600-1,200 mg
• Phosphorous: 13% o ka Daily Value (DV)
• Keleawe: 26% o ka DV
• Selenium: 59% o ka DV
• Riboflavin: 9% o ka DV
• Niacin: 30% o ka DV
• ʻO ka Vitamin B6: 16% o ka DV
• ʻO Vitamin B12: 136% o ka DV
• WikaminaE: 9% o ka DV
• WikaminaD: 86% o ka DV
• Kolina: 16% o ka DV

ʻO ka mea hou aʻe, ʻo ka salemona puhi kahi waiwai waiwai o ka omega-3 fatty acid, e hāʻawi ana i ka 0.5 gram i hoʻohui ʻia o ka eicosapentaenoic acid (EPA) a me ka docosahexaenoic acid (DHA) no ka 3.5-auneke (100-gram) lawelawe ().

Manaʻo ʻia kēia mau momona no ka mea ʻaʻole hiki i kou kino ke hana iā lākou, no laila pono ʻoe e kiʻi iā lākou mai kāu papaʻai.

He mea nui ʻo EPA a me DHA no ka hana o ka lolo, ke olakino puʻuwai, a me ke olakino olakino (,,).

Ka paʻakai paʻakai

Ma muli o ke ʻano o ka hana ʻia ʻana, kiʻekiʻe ka salemona puhi i ka sodium, nona ka nui o 600-1,200 mg no 3.5-auneke (100 gram) e lawelawe ana (,).

I ka hoʻohālikelike, hāʻawi ka lawelawe like ʻana o ka salemona hou i 75 mg o ka sodium ().

Paipai ka Institute of Medicine (IOM) a me ka US Department of Agriculture (USDA) i ka hōʻemi ʻana i ka lawe sodium i 2,300 mg i kēlā me kēia lā e hōʻemi i kou makaʻi o ka maʻi puʻuwai a me ka hahau (, 9).

Kūkulu ka World Health Organization (WHO) a me ka American Heart Association (AHA) i kahi paepae haʻahaʻa haʻahaʻa - 2000 a me 1,500 mg i kēlā me kēia lā (, 11).

E like me ia, makemake paha ʻoe e nānā i kāu lawe ʻana i nā salemona puhī, ʻoiaʻiʻo inā pili ʻoe i ka paʻakai.

ʻO ka salemona kulu kahi kumu maikaʻi loa o ka protein, nā wikamina he nui, a me nā omega-3 fatty acid. Eia naʻe, ʻoi aku ka kiʻekiʻe ma ka sodium ma mua o ka salemona hou.

Pehea e hana ʻia ai ka salemona puhi

ʻO ka puhi paka kahi hana hana no ka ʻono ʻana, kuke ʻana, a i ʻole mālama ʻana i ka meaʻai ma ka hōʻike ʻana i ka uahi. Hoʻohana mau ʻia me kaʻiʻo, nā moa, a me nā iʻa.

Ke kaʻina puhi

No ka puhi ʻana i nā salemona, hoʻoheheʻe ʻia, uhi ʻole ʻia o ka boneless i uhi ʻia i ka paʻakai - a i kekahi manawa kō - a ʻae ʻia e noho no 12-24 mau hola e huki i ka makū ma o kahi hana i kapa ʻia he hoʻōla.

ʻO ka lōʻihi o ke kaʻina hana hoʻōla, ʻo ka nui o ka paʻakai i loko o ka salemona.

Ma ka huki ʻana i ka waiū, hoʻonui ka paʻakai i ka ʻono a hana ma ke ʻano he mea mālama i mea e pale aku ai i ka ulu ʻana o nā koʻohune ʻino e hiki ai ke hoʻoweliweli i ka meaʻai.

A laila, holoi ʻia nā mea hoʻopiha i ka wai e kāpae i ka paʻakai ma mua o ka hoʻoili ʻia ʻana i kahi umu uahi e hoʻomaloʻo. Kōkua ke kaʻina maloʻo i nā hoʻopiha e hoʻomohala i kahi pellicle, kahi uhi o ka protein i hiki ai i ka uahi ke hoʻopili pono i ka iʻa o ka iʻa.

Hoʻopili ʻia i ka umu ahi kahi puhipaka kuni i nā ʻāpana lāʻau a i ʻeke paha - mai ka ʻoka, maple a i ʻole nā ​​lāʻau hickory - e hana i ka uahi.

ʻO Cold- vs. salmon puhi wela

Hiki i ka salemona ke wela a i ʻole puhi ʻia. ʻO ka ʻokoʻa nui ka mahana o ke keʻena puhipaka.

No ka salmon puhi anuanu, pono ka mahana i 50-90 ° F (10-32 ° C) no 20-24 mau hola. ʻAʻole wela ka mahana wela e kuke i ka salemona, no laila e mālama pono ʻia i ka wā hoʻomākaukau a me ka hoʻōla ʻana e hōʻemi i ka pilikia o nā maʻi hānau.

ʻO ka mea ʻē aʻe, no ka puhi wela ʻana, pono ka mahana o ke keʻena e lawa ai ka mahana o loko o 145 ° F (63 ° C) no 30 mau minuke e kuke pono ai i ka salemona ().

ʻO ka nui o nā samani i puhi ʻia i ka makeke he puhū anu. Hiki iā ʻoe ke hoʻokaʻawale i nā ʻano puhi wela-no ka mea ke ʻōlelo nei kā lākou wahī ʻana ua kuke piha lākou (,).

Mālie ka salmon puhi ʻia i ke anuanu me ka palupalu a ʻo ka salmon puhi wela ka mea flaky a smokier i ka ʻono.

ʻ adviselelo ʻepekema nā meaʻai āpau e pili ana i ka hoʻohana ʻana i ke ʻano puhi anu i ka home ma muli o nā pilikia palekana o ka meaʻai. Eia nō naʻe, hiki ke hana palekana ʻia i ka puhi wela ʻana ma ka home me nā pono kūpono a me nā ʻenehana (15).

Koho a me ka mālama ʻana

ʻOiai kekahi mau ʻano salemona puhi e koi ʻia i ka hoʻoilina, ʻaʻole i hana nā mea ʻē aʻe a wehe ʻia ka pūʻolo. E hōʻoia i ka lepili huahana no nā ʻōlelo aʻoaʻo no ka mālama.

Ke wehe ʻia, hiki ke hoʻomaʻalili ʻia ka salemona puhi ʻia a ʻelua mau pule a i ʻole hau paʻū no 3 mau mahina (16).

Pono ʻoe e hōʻalo i nā samani i puhi ʻia i nui nā ʻāpana ʻeleʻele. Kūleʻa kēia mau ʻāpana i kahi ʻono ʻoluʻolu ʻole a ʻoki ʻia - ʻoiai lākou i kekahi manawa waiho ʻia i ka huahana hope loa e hoʻonui i ka paona kaumaha a me ke kumukūʻai.

Hana ʻia ka salemona kuhi ʻia e ka hoʻōla ʻana i nā mea hoʻopiha me ka paʻakai, a laila kau i loko o ka lua uahi. ʻO ka hapanui o nā hoʻopihapiha he puhipuhi anuanu, ʻo ia hoʻi ka mahana a lākou i kuke ai he haʻahaʻa loa e pepehi i nā bacteria hiki ke hōʻeha.

Nā pono olakino a me nā pilikia

Hāʻawi ka salmon i puhi ʻia i nā pono olakino he nui, akā pono ʻoe e mālama i kahi mau hemahema i kou manaʻo.

Nā pōmaikaʻi o ka salmon puhi

ʻO ka omega-3 fatty acid EPA a me DHA, kahi iʻa momona e like me ka salemona e hāʻawi ai, ua hoʻopili ʻia me ka hoʻemi ʻia ʻana o nā maʻi puʻuwai, kekahi mau maʻi ʻalā, a me nā makahiki noʻonoʻo e pili ana i ka makahiki (,,,).

Hiki ke hana i kēia mau momona ma ka hoʻohaʻahaʻa ʻana i nā triglycerides, ka hoʻēmi ʻana i ka mumū, a me ka mālama ʻana i ka hanana a me ka hana o ka lolo.

Eia nō naʻe, he kuleana ʻē aʻe kekahi i nā iʻa momona no kēia mau hopena, no ka mea ʻaʻole i loaʻa nā haʻawina like me nā omega-3 i nā pono like (,,).

Paipai ka USDA i nā mākua e ʻai ma ka liʻiliʻi he 8 auneke (227 gram) o ka iʻa i kēlā me kēia pule e loaʻa ma kahi o 250 mg o EPH a me DHA () i hui pū ʻia.

Hoʻohanohano pū ka salemona puhi i kekahi mau huaora a me nā minelala i mea nui i kou olakino. Loaʻa kahi lawelawe 3.5-auneke (100-gram) i kahi 136% nui o kāu pono o ka vitamin B12 i kēlā me kēia lā, a me 86% o ka DV no ka huaʻa D ().

ʻO ka mea hou aʻe, ʻo ka nui o ka lawelawe e hāʻawi ana ma mua o ka hapalua o kāu mau pono i kēlā me kēia lā no ka selenium, e hana nei ma ke ʻano he antioxidant a pale paha i nā maʻi he nui ().

Nā pōʻino o ka sīnona uahi

ʻO kahi 3.5-auneke (100-gram) lawelawe o salmon puhi ʻia hiki ke mālama ma mua o ka hapalua o ka palena o kēlā me kēia lā no ka sodium i hoʻonohonoho ʻia e ka USDA (9).

No laila, inā ʻoe e nānā i kāu ʻai paʻakai, makemake paha ʻoe e hoʻohaʻahaʻa i kāu lawe ʻana i nā salemona puhi ʻia a ʻai paha i nā samani hou.

Eia kekahi, hoʻopaʻa nā nukapuka nānā i nā mea puhi a hoʻomoʻa ʻia i ka nui o ka makaʻu o kekahi mau maʻi ʻaʻai, ʻo ia hoʻi ka maʻi ʻaʻa kala ().

Hiki i ka salmon puhi ke hoʻonui i kāu makaʻu o listeriosis, kahi maʻi maʻi i hoʻokumu ʻia e ka maʻi bacteria Listeria monocytogenes (, , ).

Luku maʻalahi kēia bacteria i ka wela akā ulu ma 34-113 ° F (1-45 ° C), ke ana wela i mālama ʻia ai ka salmon puhipū anuanu.

ʻOi aku ka maʻi Listeriosis i nā mākua makua, nā kānaka me nā ʻōnaehana pale nawaliwali, a me nā wahine hāpai a me kā lākou mau keiki hānau hou. No laila, pono i kēia mau pūʻulu e hōʻalo i nā samani i puhi ʻia i ke anuanu - ʻoiai ʻo nā ʻano kēpau a me nā paʻa paʻa i manaʻo ʻia he palekana (,).

Hāʻawi ka salmon uahi i ka omega-3 olakino puʻuwai, a me kekahi mau meaʻai ʻē aʻe, akā kiʻekiʻe loa i ka paʻakai. Hiki i nā ʻano puhi anuanu ke hoʻonui i kou makaʻu o ka listeriosis.

Nā ala e ʻai ai i ka salemona puhi

Eia kekahi mau ala ʻono e leʻaleʻa i salemona puhi ʻia:

• ma kahi ʻeke me ka tī waiū
• ma luna o kāu salakeke punahele
• ma ka toast me nā hua huaʻai
• hoʻomoʻa ʻia i loko o gratin
• i ka ʻuala leek uala
• hui ʻia i loko o ka pā pasta
• hoʻoulu ʻia i loko o ka hou no nā pahū pahū
• ma kahi pā me nā mea kanu

ʻO ka mea hou aku, hiki iā ʻoe ke hana i ka salemona puhi wela i ka home inā loaʻa iā ʻoe kahi puhipaka ponoʻī.

E hoʻomaka me ka hoʻōla ʻana i nā hoʻopiha i ka paʻakai no 4 mau hola. Ma hope, paʻi iā lākou a maloʻo a waiho iā lākou i kahi puhipaka ma 225 ° F (107 ° C) a hiki i kahi mahana o 145 ° F (63 ° C). Hiki iā ʻoe ke nānā i kā lākou mahana e hoʻohana nei i ka thermometer ʻai.

Hiki iā ʻoe ke leʻaleʻa i ka salemona puhipaka i nā ʻano lehulehu. Makemake nā poʻe he nui e ʻai iā ia i loko o ka pā a i nā ʻeke, nā salakeke, a me nā pāpaʻi.

Ke laina lalo

ʻO ka salemona kulu kahi iʻa paʻakai, hoʻōla ʻia i kaulana no ka momona momona a me ka ʻono ʻokoʻa. Hoʻopiha ʻia me nā protein kiʻekiʻe, nā momona omega-3 pono, a me nā huaora a me nā minelala.

Eia nō naʻe, he nui ka nui o ka sodium i loko, a ʻo nā ʻano puhi puhi anuanu paha e hoʻonui i kou makaʻi o ka listeriosis.

Eia nō naʻe, hiki i kēia mea ʻoluʻolu ke lilo i mea hoʻohui olakino i kāu papaʻai ke ʻai ʻia me ke akahai.