Nsomba iyi yokhala ndi nsomba yokhala ndi ubwino wokwanira komanso yokoma kuti ikuthandizireni kukoma kwa nsomba zatsopano. Sungani nsomba yosavuta imeneyi ndi masamba ophika ndi saladi wamaluwa kuti mudye chakudya chokongola komanso chokoma.
Kukonzekera kosavuta, izi zotsika kwambiri zowonjezera uchi zowonjezera nsomba zimapanga mofulumira mofulumira ndipo zimakhala zosavuta kuyeretsa komanso.
Salmoni ndi nsomba yovuta kwambiri, yomwe imakhala ndi mafuta omega-3. Ngati simukukonda kukoma kwa nsomba, mukhoza kuziyika mmalo mwake (komanso maphikidwe ambiri omwe amaitana kuphika nsomba) ndi mitundu yambiri ya nsomba, kuphatikizapo ocean trout, mackerel, mabasiketi, ndi mabluefish. Mphepete mwa mchere imatha kukhazikitsidwa m'malo mwake, koma kulemba pogwiritsa ntchito tuna kumasintha kakomedwe kake moonekera koposa nsomba zina.
Chimene Mufuna
- 4 (5 oz.) Nsomba za salimoni
- 1 tbsp. A
- mafuta a canola
- 1 tbsp.
- wokondedwa
- 2 adyo cloves (finely akanadulidwa)
- 1/4 tsp. mchere
- 1/4 tsp.
- tsabola wakuda wakuda
Momwe Mungapangire Izo
- Yambani uvuni ku 375 F.
- Ikani zitsulo za saumoni, mbali ya khungu, pamphika wophika yokutidwa ndi kuphika. Ngati mutasankha kutsitsa poto ndi zojambulazo kuti muzisakaniza mosavuta, perekani pang'ono kuphika papepala musanagwiritse nsombazo.
- Mukadya kakang'ono, phulani mafuta, uchi, ndi adyo pamodzi ndi kuika pambali. Fukani nsomba za saumoni mofanana ndi mchere ndi wakuda wakuda. Pogwiritsa ntchito burashi yowonongeka, yanizani uchi osakaniza mofanana pa nsomba za nsomba.
- Ikani nsomba mu uvuni, ndi kuphika kwa mphindi 20, kapena mpaka nsomba ikhale yosavuta. Kutumikira nsomba yomweyo.
Kuthandizira kuti mukhale oyeretsa mosavuta, ikani nsomba pamtengo wa tini mukakophika kuti mumve juzi zonse. Mungayesenso kugwiritsa ntchito mapepala a zikopa pokhapokha mutagwiritsa ntchito poto yopaka pang'ono, mosiyana ndi pepala lokopa kapena zina zosaya.
Mukapeza kuti fungo lokhazika mtima pansi limakuvutitsani mukatha kukonzekera nsomba, chakudya chanu ndikutuluka pazenera kuti mutenge mpweya wabwino m'chipinda. Ngati sizingatheke, yesetsani kumwa viniga wosasa pafupi ndi chitofu pamene nsomba ikuphika. Chinyengo ichi chidzathandiza kuthetsa kununkhiza kulikonse komwe mumakhala mlengalenga komanso ngati bonasi yowonjezera: mutha kukonzanso vinyo wosasa mukatha kuphika ndikugwiritsanso ntchito. Ngati palibe chomwe chilipo, kuyatsa kandulo yamtengo wapatali kumathandiza kupsa fungo.
Ngati muli ndi nsomba yotsalayo, nsomba iyenera kuyesedwa bwino ndikudya tsiku lotsatira. Ikhoza kutumikiridwa bwino, kuyamwa pamphepo kapena kusakaniza ndi saladi yosavuta.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 745 |
| Mafuta Onse | 38 g |
| Mafuta okhuta | 6 g |
| Mafuta Osatchulidwa | 14 g |
| Cholesterol | 221 mg |
| Sodium | 346 mg |
| Zakudya | 16 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 81 g |