Sushi yana ɗaya daga cikin abubuwan da ake amfani da su na abincin Jafananci wanda ya shahara a Amurka. Wannan abincin yana kama da abinci mai gina jiki tunda sushi ya haɗa da shinkafa, kayan lambu, da sabbin kifi. Wadannan sinadarai na iya zama zabin abinci mai kyau don ci idan kuna da manufa kamar asarar nauyi a zuciya - amma sushi lafiya? Amsar ta dogara da nau'in sushi da kuke da shi.
Akwai bambance-bambancen da yawa game da yadda za'a iya shirya sushi da kuma abubuwan da ake amfani da su. Sushi mafi koshin lafiya zai sami ƙaramin sinadarai kamar nigiri, wanda ya haɗa da ƙaramin adadin shinkafa da aka toshe da ɗanyen kifi.1 Anan akwai fa'idodin kiwon lafiya da haɗarin sushi-da yadda zaku sami mafi kyawun odar ku.(Sushi akwatin)
Yaya Lafiya Sushi yake?(Sushi akwatin)
Sushi yana ɗaya daga cikin abubuwan da ake amfani da su na abincin Jafananci wanda ya shahara a Amurka. Wannan abincin yana kama da abinci mai gina jiki tunda sushi ya haɗa da shinkafa, kayan lambu, da sabbin kifi. Wadannan sinadarai na iya zama zabin abinci mai kyau don ci idan kuna da manufa kamar asarar nauyi a zuciya - amma sushi lafiya? Amsar ta dogara da nau'in sushi da kuke da shi.
Akwai bambance-bambancen da yawa game da yadda za'a iya shirya sushi da kuma abubuwan da ake amfani da su. Sushi mafi koshin lafiya zai sami ƙarancin sinadarai kamar nigiri, wanda ya haɗa da ƙaramin adadin shinkafa da aka yi da ɗanyen kifi.1 Anan akwai fa'idodin kiwon lafiya da haɗarin sushi-da yadda zaku sami mafi kyawun odar ku.
Yaya Lafiya Sushi yake?(Sushi akwatin)
Abubuwan da ake amfani da su don yin sushi suna taimakawa wajen tantance lafiyar sa. Sushi ta yin amfani da nori-irin nau'in ciyawa-da kifi, alal misali, na iya ba ku abinci mai yawa.
Nori ya ƙunshi folic acid, niacin, calcium, da bitamin A, C, da K; Salmon yana da omega-3 fatty acids, wanda ke da taimako ga lafiyar kwakwalwa.23 Duk da haka, cin abincin carb ɗin ku na iya zama mafi girma idan kun ƙara shinkafa zuwa sushi. Kofin shinkafa guda daya na dauke da gram 53 na carbohydrates.4
Yadda aka shirya sushi da kayan yaji na iya cirewa gabaɗayan abinci mai gina jiki. Masu dafa abinci na iya ƙara sukari, gishiri, ko duka biyun, don sanya shinkafar ta zama mai daɗi kuma mai daɗi, Ella Davar, RD, CDN, ƙwararren masanin abinci mai gina jiki mai rijista kuma ƙwararren mai ba da shawara kan kiwon lafiya da ke Manhattan, ya gaya wa Lafiya.
Wasu nau'ikan sushi na iya samun ƙarin kayan abinci gabaɗaya. Marisa Moore, RDN, ƙwararriyar masaniyar abinci mai gina jiki da ke da rajista a Atlanta, ta gaya wa Lafiya cewa rolls "tsoma a cikin tempura da soyayyen [kuma] an rufe shi da miya mai tsami ba zai zama daidai da waɗanda aka nannade kawai a cikin nori kuma cike da kifi, shinkafa, da kayan lambu.”
Sau nawa Zaku Iya Cin Sushi?(Sushi akwatin)
Sau da yawa mutum zai iya jin daɗin sushi ya dogara da kayan aikin sushi. Yana iya zama lafiya a ci sushi ba tare da ɗanyen kifi sau da yawa fiye da nau'ikan danyen kifin ba. Shawarwari na hukuma shine a guji danyen kifi -sai dai idan an daskare shi a baya-tunda danyen kifi yana iya ƙunsar ƙwayoyin cuta ko ƙwayoyin cuta.56
Mafi kyawun Sushi kuma mafi muni(Sushi akwatin)
Saboda akwai zaɓuɓɓukan sushi da yawa, yana iya zama da wahala a san inda za ku fara lokacin da kuka shirya yin oda. Davar ya ba da shawarar a zaɓi nigiri ko sashimi, wanda ke da ɗanyen kifin yanka, da haɗa shi da salatin gefe ko dafaffen kayan lambu.
"Manufar ita ce ganin ƙarin launuka daga nau'ikan kifi da kayan lambu da ƙarancin launin fari na dafaffen shinkafar vinegar," in ji Davar. “Bugu da ƙari na nadin shinkafa na yau da kullun, ina son yin odar 'Naruto-style' wanda nadi ne da aka naɗe da cucumber. Yana da daɗi, crunchy, kuma yana yin babban zaɓi mai lafiya ban da zaɓin menu na sushi na gargajiya. "
Yi ƙoƙarin amfani da nau'ikan kifi mafi koshin lafiya kamar salmon da Pacific chub mackerel, waɗanda ba su da ƙarancin mercury, don sushi rolls. Ka guji King mackerel mai yawan mercury.7 Bugu da kari, zabar soya miya maras karancin soya sai a je a samu sauran masu kara kuzari kamar wasabi ko ginger (gari).
"Maimakon dogaro da sunaye, duba abin da ke cikin [sushi] da kuma miya," in ji Moore. "Tafi don yin rolls tare da abincin teku da kuka fi so, da kayan lambu irin su cucumber da karas, kuma ku ƙara kirim daga avocado." Hakanan zaka iya tambayar duk wanda ke shirya sushi ɗinka ya yi amfani da ƙasa da shinkafa fiye da na al'ada, in ji Davar, "domin hana hauhawar sukarin jini saboda yawan nauyin carbohydrate daga farar shinkafa da kayan zaki da ake amfani da su don yin shi."
Fa'idodi masu yuwuwa(Sushi akwatin)
Haɗuwa daban-daban na kayan lambu da kifi daban-daban na iya samun fa'idodi masu wadatarwa. Wadancan fa'idodin na iya haɗawa da:8
Haɓaka aikin thyroid saboda abun ciki na aidin9
Ofishin Karin Abinci. Iodine
Inganta lafiyar hanji8
Inganta lafiyar zuciya saboda abun ciki na omega-310
Tsarin rigakafi mai ƙarfi8
Hatsari masu yiwuwa(Sushi akwatin)
Sushi na iya zama zaɓi mai lafiya, amma wannan abincin ba tare da kuskure ba. Tare da fa'idodin sun zo da haɗari guda biyu da za a yi la'akari da su, kamar:
Haɗarin rashin lafiyar abinci mai girma idan sushi ya ƙunshi ɗanyen kifi11
Ƙara yawan abincin carb mai ladabi tare da amfani da farar shinkafa12
Ƙara yawan abincin sodium daga sinadaran-kafin soya miya
Mai yuwuwar ƙara yawan shan mercury7
Yaya Tsawon Yayi A Firinji?(Sushi akwatin)
Tsawon lokacin da za ku iya ajiye sushi a cikin firiji zai dogara ne akan kayan aikin sa. Misali, sushi zai iya wucewa a cikin firiji har zuwa kwanaki biyu idan ya ƙunshi danyen kifi ko kifi. Irin waɗannan nau'ikan kifin dole ne a ajiye su a cikin zafin firij na Fahrenheit 40 ko ƙasa da haka.13
Bita mai sauri(Sushi akwatin)
Sushi tarin shinkafa ne, kayan lambu, da dafaffe ko danyen kifi wanda zai iya ɗaukar naushi mai gina jiki. Bincike ya nuna cewa cin sushi na iya haɓaka komai daga lafiyar gut zuwa thyroid da aikin rigakafi.
Duk da haka, akwai abubuwan da ba a iya amfani da su don cinye sushi: Farin shinkafa shine ingantaccen carbohydrate, kuma sushi gabaɗaya yana da babban abun ciki na gishiri. Idan kana neman inganta lafiya, kiyaye shi cikin sauƙi ta hanyar manne wa sushi marar miya wanda ya ƙunshi abincin teku da kuka fi so kawai da wasu kayan lambu.
Sushi yana ɗaya daga cikin abubuwan da ake amfani da su na abincin Jafananci wanda ya shahara a Amurka. Wannan abincin yana kama da abinci mai gina jiki tunda sushi ya haɗa da shinkafa, kayan lambu, da sabbin kifi. Wadannan sinadarai na iya zama zabin abinci mai kyau don ci idan kuna da manufa kamar asarar nauyi a zuciya - amma sushi lafiya? Amsar ta dogara da nau'in sushi da kuke da shi.
Akwai bambance-bambancen da yawa game da yadda za'a iya shirya sushi da kuma abubuwan da ake amfani da su. Sushi mafi koshin lafiya zai sami ƙarancin sinadarai kamar nigiri, wanda ya haɗa da ƙaramin adadin shinkafa da aka yi da ɗanyen kifi.1 Anan akwai fa'idodin kiwon lafiya da haɗarin sushi-da yadda zaku sami mafi kyawun odar ku.
Lokacin aikawa: Satumba-11-2024
