Masago yog dab tsi? Cov txiaj ntsig thiab Downsides ntawm Capelin Ntses ntses

Zoo Siab

• Dab tsi yog masago?
• Masago thiab tobiko
• Tsawg kawg hauv calories tab sis muaj zaub mov zoo
• Cov kev pab muaj txiaj ntsig kev noj qab haus huv
• Ib qho chaw muaj txiaj ntsig zoo ntawm cov protein zoo
• Ib qho khoom noj khoom haus zoo ntawm selenium thiab vitamin B12
• Muaj ntau hauv omega-3 fatty acids
• Tsawg nyob hauv mercury
• Tej zaum qhov nqes
• Kev txhawj xeeb rau ecological li capelin nuv ntses
• Cov ntsiab lus sodium siab
• Kev pheej hmoo ntawm kev fab tshuaj tiv thaiv
• Yuav tuaj yeem ua ke nrog cov khoom xyaw tsis zoo
• Yuav ua li cas ntxiv nws rau hauv koj cov khoom noj
• Hauv qab kab

Qe ntses yog lub qe siav ntawm ntau hom ntses, suav nrog sturgeon, salmon, thiab herring.

Masago yog lub roe ntawm capelin, ntses me me pom hauv dej txias ntawm North Atlantic, North Pacific, thiab dej hiav txwv Arctic.

Ib qho nrov ntawm cov khoom noj hauv Esxias, masago suav hais tias yog cov khoom lag luam tshwj xeeb - nrhiav tom qab rau nws qhov txawv saj.

Tshooj lus no saib cov khoom noj khoom haus, cov txiaj ntsig, kev poob qis thiab kev siv ntawm masago.

Dab tsi yog masago?

Smelt roe - feem ntau hu ua masago - yog lub qe tuaj yeem ntawm capelin ntses (Mallotus villosus), uas zwm rau tsev neeg smelt.

Lawv tau suav hais tias yog ib qho chaw noj ntses - txhais tau tias lawv yog qhov khoom noj tseem ceeb rau cov tsiaj loj, xws li codfish, seabirds, seals, thiab ntses ntses.

Cov ntses me me, nyiaj daj-ntsuab zoo li sardines.

Txawm hais tias cov nqaij ntawm capelin tuaj yeem siv tau, nws yog feem ntau nrhiav los ntawm cov neeg nuv ntses los tsim lwm yam khoom, suav nrog masago.

Txog 80% ntawm cov capelin tua tau yog siv los tsim ntses ntses thiab roj-roj cov khoom lag luam, thaum tshuav 20% yog siv los tsim cov tshuaj masago ().

Tus poj niam capelin pib tso cov qe thaum ib puag ncig ob mus rau plaub xyoos thiab tseem ua pauj kom txog thaum lawv tas sim neej.

Masago tua tau los ntawm poj niam capelin thaum cov ntses puv qe tab sis ua ntej lawv muaj lub caij nyoog ua qe.

Nws nquag siv los ua khoom xyaw hauv sushi rolls thiab muaj xim daj, daj, txawm tias feem ntau nws tau xim ci ci rau sab nrauv - xws li txiv kab ntxwv, liab, lossis ntsuab - ntxiv kev txaus siab rau cov tais diav.

Nws muaj cov tsw qab me ntsis thiab qee zaum xyaw nrog cov khoom xyaw xws li wasabi, squid number case, lossis qhiav.

Masago thiab tobiko

Masago feem ntau tsis meej pem nrog tobiko - lub qe lossis kab npoo ntawm ntses ntses. Txawm hais tias zoo sib xws, tobiko thiab masago muaj qhov sib txawv tseem ceeb.

Masago tseem me dua thiab tsis tshua kim tshaj tobiko, uas yog vim li cas nws tau siv los ua qhov nrov hloov rau tobiko hauv sushi rolls.

Tsis zoo li lub ntuj khaus xim-liab ntawm tobiko, masago muaj cov xim npub daj thiab feem ntau tau pleev xim rau kom pom kev txaus siab.

Thaum masago qab qab zoo ib yam li tobiko, nws muaj qhov tsis tshua mos mos. Zuag qhia tag nrho, tobiko thiab masago yog qhov zoo heev, tsis tau tobiko yog suav tias yog cov khoom noj sushi siab dua vim tias nws tus nqi thiab zoo.

Masago yog tua ntawm cov poj niam capelin ntses ua ntej lawv muaj caij los ua qe. Nws nquag siv los ua khoom xyaw rau cov sushi thiab feem ntau tso rau qhov sib ntxiv ua kom pom kev nyiam rau lub tais diav.

Tsawg kawg hauv calories tab sis muaj zaub mov zoo

Zoo li lwm hom ntses nuv ntses, masago tsis muaj calorie ntau ntau tab sis siab hauv ntau cov as-ham tseem ceeb.

Tsuas yog 1 ooj (28 grams) ntawm cov ntses roe muaj (2):

• Cov calories: 40
• Rog: 2 grams
• Cov protein ntau: 6 grams
• Carbs: tsawg dua 1 gram
• Vitamin C: 7% ntawm Cov Hnub Siv Txhua Hnub (RDI)
• Vitamin E: 10% RDI
• Riboflavin (B2): 12% ntawm RDI
• Vitamin B12: 47% ntawm RDI
• Folate (B9): 6% ntawm RDI
• Phosphorus: 11% ntawm RDI
• Selenium: 16% ntawm RDI

Qe ntses yog tshwj xeeb tshaj yog nyob rau hauv cov vitamins B12, cov zaub mov tseem ceeb uas koj yuav tsum tau txais los ntawm cov khoom noj uas koj noj, vim tias koj lub cev tsis tuaj yeem tsim nws tus kheej.

B12 yog qhov tseem ceeb rau ntau txoj haujlwm, suav nrog kev tsim kho ntshav liab, tsim kev tsim hluav taws xob, xa xov hluav taws xob, thiab DNA sib txuas ().

Cov ntses roe zoo li masago tsis tshua muaj carbs tab sis muaj protein ntau thiab cov rog zoo yog omega-3 fatty acids.

Cov polyunsaturated rog no pab tswj kev mob thiab yog ib qho tseem ceeb rau kev ua haujlwm ntawm koj lub cev tsis muaj zog, lub plawv, cov tshuaj hormones, thiab lub ntsws ().

Tsis tas li ntawd, cov ntses roe tau ntim nrog cov amino acids - cov tuam tsev cov protein - tshwj xeeb yog glutamine, leucine, thiab lysine ().

Glutamine ua lub luag haujlwm tseem ceeb hauv kev mob plab hnyuv thiab lub cev tiv thaiv kab mob, thaum leucine thiab lysine yog qhov tseem ceeb rau kev tsim cov protein thiab cov leeg kho (,).

Cov ntses roe tsis muaj calories ntau tab sis tseem muaj cov zaub mov zoo xws li cov rog rog, protein, vitamins, thiab zaub mov.

Cov kev pab muaj txiaj ntsig kev noj qab haus huv

Zoo li lwm yam nqaij ntses, masago muaj txiaj ntsig zoo thiab muaj ntau yam txiaj ntsig kev noj qab haus huv.

Ib qho chaw muaj txiaj ntsig zoo ntawm cov protein zoo

Txawm hais tias me me hauv qhov loj me, masago ntim cov haib punch ntawm protein.

Ib zaug xwb 1-ooj (28-gram) pab rau 6 gram ntawm cov muaj protein zoo - txog tib yam li ib lub qe loj (50-gram) (8).

Protein yog qhov txhawm rau feem ntau ntawm tag nrho cov as-ham, tom qab los ntawm carbs thiab rog.

Ntxiv cov zaub mov muaj protein ntau xws li masago rau koj cov zaub mov noj tuaj yeem pab koj txaus siab thiab tiv thaiv kev ua rog ntau dhau, uas tuaj yeem ua rau poob phaus ().

Nqaij ntses ntses ntses ua kom muaj protein ntau, txhais tau tias nws muaj cuaj yam tseem ceeb amino acids uas koj lub cev xav tau.

Ib qho khoom noj khoom haus zoo ntawm selenium thiab vitamin B12

Masago yog qhov zoo ntawm selenium, muaj cov ntxhia pob zeb uas ua raws li lub zog rau hauv koj lub cev.

Pom muaj nyob hauv cov khoom noj hauv cov nqaij nruab deg, selenium txo qis oxidative kev nyuaj siab thiab ua si lub luag haujlwm tseem ceeb rau koj lub qog thiab kab mob tiv thaiv kab mob ().

Kev tshawb fawb qhia tau hais tias kev nce ntshav ntau ntawm selenium tuaj yeem txhim kho kev tiv thaiv kab mob thiab tiv thaiv kev mob hlwb (,).

Masago tseem muaj vitamin B12 ntau, uas yog qhov tseem ceeb rau cov hlab ntsha kev noj qab haus huv thiab lub zog tsim, thiab lwm lub zog tseem ceeb hauv lub cev ().

Muaj ntau hauv omega-3 fatty acids

Omega-3 rog yog polyunsaturated rog nrog ntau cov txiaj ntsig kev noj qab haus huv muaj zog.

Cov rog tshwj xeeb no tswj kev o, tswj ntshav khov, thiab yog qhov tseem ceeb ntawm koj cov xoos ntawm tes.

Kev tshawb fawb qhia tau hais tias kev noj zaub mov ntau dua ntawm cov zaub mov muaj omega-3 ntau yog cuam tshuam nrog kev pheej hmoo tsawg dua ntawm lub plawv, suav nrog kev mob plawv thiab kev mob plawv (()).

Cov ntses thiab ntses cov khoom lag luam zoo li masago yog qee qhov kev noj haus zoo tshaj plaws ntawm cov roj omega-3.

Tsawg nyob hauv mercury

Vim tias capelin yog ib qho chaw noj ntses me me, nws zoo li yuav muaj tsig mercury ntau dua li cov ntses loj xws li mackerel thiab ntses ntses.

Dab tsi ntxiv, kev tshawb fawb qhia tau tias cov ntses nuv ntses ua kom muaj qis qis qis hauv mercury thaum piv rau lwm qhov ntawm cov ntses xws li plab hnyuv siab thiab cov leeg nqaij ().

Vim li no, ntses roe zoo li masago tuaj yeem siv kom nyab xeeb los ntawm cov neeg uas xav kom lawv cov tshuaj lom kom tsawg nyob rau qhov tsawg kawg nkaus.

Masago muaj ntau yam tseem ceeb xws li protein, vitamin B12, selenium, thiab omega-3 rog, uas yuav muaj ntau yam txiaj ntsig zoo rau lub cev. Tsis tas li, nws tsis tshua muaj tsig mercury, cia koj txwv koj txoj kev cuam tshuam nrog cov hlau hnyav no.

Tej zaum qhov nqes

Txawm hais tias masago muaj qee cov txiaj ntsig kev noj qab haus huv, nws muaj peev xwm txo qis ib yam nkaus.

Kev txhawj xeeb rau ecological li capelin nuv ntses

Thaum lub ntsej muag masago yuav yog qhov kev xaiv zoo dua li lwm hom nqaij nruab deg, cov neeg yuav khoom yuav tsum paub txog qee qhov kev txhawj xeeb dhau los ntawm bycatch ntawm cov tsiaj tsis muaj kev kub ntxhov thiab muaj feem cuam tshuam txog capelin nuv ntses txoj kev.

Cov koom haum ib puag ncig qhia tsis meej txog cov neeg capelin thiab kev txhawj xeeb txog qee yam kev nuv ntses (17).

Raws li lub qe ua rau cov poj niam capelins feem ntau tau tsom mus rau qhov kev thov rau masago, qee cov pab pawg ib puag ncig txhawj xeeb tias hom no yuav cuam tshuam tsis zoo rau hom neeg nyob rau lub sijhawm (18).

Cov ntsiab lus sodium siab

Zoo li feem ntau lwm cov ntses roe, masago muaj ntsev ntau.

Dab tsi ntxiv, masago feem ntau xyaw nrog cov khoom xyaw ntsev - xws li kua ntses thiab ntsev - txhawm rau txhim kho cov saj, uas ua rau kom cov ntsev ntau ntxiv ntawm qhov khoom kawg.

Qee cov npe ntawm masago ntim ntau dua 260 mg sodium - 11% ntawm RDI - rau hauv 1 daim me me (20-gram) liab (19).

Txawm hais tias feem ntau cov neeg tsis tas yuav ua raws li cov zaub mov muaj ntsev tsawg, kev noj ntsev ntau dhau kuj yuav muaj kev cuam tshuam tsis zoo rau kev noj qab haus huv thiab tuaj yeem ua rau muaj ntshav siab ntxiv hauv cov neeg muaj ntsev (,).

Kev pheej hmoo ntawm kev fab tshuaj tiv thaiv

Txij li thaum masago yog cov khoom noj hiav txwv, cov uas noj tsis tau ntses thiab qwj ntses yuav tsum zam nws.

Cov ntses roe muaj cov vitellogenin, ntses ntses lub qe qe protein uas pom tias yog yam ua xua ().

Dab tsi ntxiv, ntses roe tuaj yeem ua rau muaj kev tsis haum rau tib neeg yam tsis muaj kev phiv zaub mov. Cov no suav nrog ua pob, ua pa ntawm txoj hlab pa, thiab ntshav tsis txaus ().

Hauv Nyij Pooj, ntses roe yog hom thib rau khoom noj tseem ceeb ().

Yuav tuaj yeem ua ke nrog cov khoom xyaw tsis zoo

Ntau lub tuam txhab sib xyaw masago nrog cov khoom tsis zoo, xws li cov pob kws siab-fructose pob kws thiab monosodium glutamate (MSG).

Kev noj cov zaub mov uas muaj roj ntau hauv cov pob kws txuas nrog lub cev hnyav, cov tshuaj insulin tsis kam, thiab mob ().

MSG yog ib qho khoom noj uas muaj feem xyaw ntxiv txhawm rau txhim kho qhov tsw hauv cov khoom xws li masago.

Kev tshawb fawb qhia tau hais tias MSG tuaj yeem ua rau muaj kev phiv tshuaj rau qee tus neeg, xws li mob taub hau, tsis muaj zog thiab yaug ntawm daim tawv ().

Masago tuaj yeem muaj cov tshuaj sodium ntau thiab muaj cov khoom tsis zoo xws li MSG thiab siab-fructose pob kws phoov. Ib qho ntxiv, qee qhov kev ua nuv ntses capelin txhawb nqa kev txhawj xeeb ntawm ecological.

Yuav ua li cas ntxiv nws rau hauv koj cov khoom noj

Masago yog cov khoom siv tshwj xeeb uas tuaj yeem siv ntau txoj hauv kev.

Nws semi-crunchy kev ntxhib los mos thiab qab ntsev ua rau nws ua ib qho zoo meej ntxiv rau Neeg Es Xias cov tais diav los yog qab los noj mov.

Nws tuaj yeem muas tau los ntawm cov neeg muag khoom noj hiav txwv ntau hauv ntau hom sib txawv, xws li qhiav, wasabi, thiab squid number case.

Nov yog qee txoj hauv kev ntxiv cov tshuaj rau hauv koj qhov kev noj haus:

• Sab saum toj qhob sushi yob nrog ob peb teaspoons ntawm masago.
• Muab cov hmoov av sau, cheese thiab txiv ntoo tso rau hauv lub phaj ua noj kom qab.
• Siv cov masago los saj cov tais mov.
• Diav masago mus rau tais poke rau cim topping.
• Ntxiv cov mibago rau cov neeg Esxias cov tais ua noj.
• Sab saum toj ntses nrog masago rau qhov tsw qab ntxiag.
• Sib tov masago rau hauv wasabi lossis ntsim mayonnaise kom tsw sushi yob.

Vim tias masago feem ntau muaj ntsev ntau, koj tsuas xav tau me me los tsim qhov kev lag luam zoo ntawm qab.

Txawm hais tias nws feem ntau siv hauv cov neeg Esxias ua noj, masago tuaj yeem muaj nyob rau hauv ntau cov zaub mov txawv uas yuav zoo nrog qee yam qab ntsev.

Masago tuaj yeem ntxiv rau Neeg Esxias cov tais diav xws li cov mij, mov, thiab sushi. Nws kuj tseem tuaj yeem koom rau hauv ntsaws thiab siv los ua topping rau ntses.

Hauv qab kab

Masago lossis smelt roe yog qe tsim nyog ntawm cov ntses capelin.

Lawv tau muaj cov protein thiab cov khoom noj zoo li omega-3s, selenium, thiab vitamin B12.

Zam cov khoom uas muaj cov khoom xyaw tsis zoo xws li ntxiv ntsev, kua qab qab pob kws, lossis MSG, thiab tsis txhob noj cov khoom noj hauv nroog yog koj muaj ntsev lossis ua xua rau cov nqaij nruab deg.

Txawm li cas los xij, yog tias koj tuaj yeem zam cov nqaij nruab deg thiab tab tom nrhiav ib qho kev xav zoo ntxiv uas yuav ntxiv ib qho tsw txawv rau koj cov zaub mov txawv, muab rau masago ib zaug.