He olakino ka pahu sushi?

ʻO Sushi kekahi o nā meaʻai o ka meaʻai Iapana i kaulana i ʻAmelika. ʻO kēia meaʻai me he meaʻai ʻai ponoʻī ʻoiai ʻo sushi ka laiki, nā mea kanu, a me nā iʻa hou. Hiki i kēia mau meaʻai ke koho i nā meaʻai maikaʻi e ʻai ai inā loaʻa iā ʻoe kahi pahuhopu e like me ka pohō kaumaha ma ka noʻonoʻo-akā he mea olakino ka sushi? ʻO ka pane e pili ana i ke ʻano sushi i loaʻa iā ʻoe.

Nui nā ʻano like ʻole pehea e hoʻomākaukau ai i ka sushi a me nā meaʻai e hoʻohana ʻia. ʻO ka sushi maikaʻi loa e loaʻa i nā mea liʻiliʻi e like me ka nigiri, aia kahi laiki liʻiliʻi i hoʻopiha ʻia me nā iʻa maka.Pahu Sushi)

Pehea ka maikaʻi o ka sushi?(Pahu Sushi)

ʻO Sushi kekahi o nā meaʻai o ka meaʻai Iapana i kaulana i ʻAmelika. ʻO kēia meaʻai me he meaʻai ʻai ponoʻī ʻoiai ʻo sushi ka laiki, nā mea kanu, a me nā iʻa hou. Hiki i kēia mau meaʻai ke koho i nā meaʻai maikaʻi e ʻai ai inā loaʻa iā ʻoe kahi pahuhopu e like me ka pohō kaumaha ma ka noʻonoʻo-akā he mea olakino ka sushi? ʻO ka pane e pili ana i ke ʻano sushi i loaʻa iā ʻoe.

Nui nā ʻano like ʻole pehea e hoʻomākaukau ai i ka sushi a me nā meaʻai e hoʻohana ʻia. ʻO ka sushi maikaʻi loa e loaʻa i nā mea liʻiliʻi e like me ka nigiri, aia kahi laiki liʻiliʻi i hoʻopiha ʻia me nā iʻa maka.

Pehea ka maikaʻi o ka sushi?(Pahu Sushi)

ʻO nā mea i hoʻohana ʻia no ka hana ʻana i ka sushi e kōkua i ka hoʻoholo ʻana i kona olakino. ʻO ka sushi me ka nori—he ʻano limu—a me ka salmon, no ka laʻana, hiki ke hāʻawi iā ʻoe i nā meaʻai he nui.

Loaʻa iā Nori ka waikawa folic, niacin, calcium, a me nā huaora A, C, a me K; Loaʻa i ka salmon nā ʻakika momona omega-3, he mea kōkua ia no ke olakino o ka lolo.23 Akā, ʻoi aku ka nui o kāu ʻai kalapona inā hoʻohui ʻoe i ka laiki i kāu sushi. Hoʻokahi kīʻaha o ka laiki liʻiliʻi pōkole he 53 kalama o ka carbohydrates.4

Pehea ka hoʻomākaukau ʻana a me ka hoʻomaʻamaʻa ʻana i ka sushi hiki ke lawe i ka meaʻai āpau. Hiki i nā mea kuke ke hoʻohui i ke kō, ka paʻakai, a i ʻole nā ​​​​mea ʻelua, i mea e ʻono ai ka laiki a ʻoi aku ka maikaʻi, wahi a Ella Davar, RD, CDN, he meaʻai meaʻai meaʻai hoʻohui i hoʻopaʻa ʻia a me ke kākāʻōlelo olakino i hoʻokumu ʻia ma Manhattan, haʻi iā Health.

Hiki i kekahi mau ʻano sushi ke loaʻa nā mea ʻē aʻe. Ua haʻi aku ʻo Marisa Moore, RDN, he meaʻai meaʻai meaʻai i hoʻopaʻa ʻia ma Atlanta, i ka Health ʻo nā ʻōwili "i hoʻopaʻa ʻia i ka tempura a palai [a] a laila uhi ʻia me ka ʻuala ʻalani ʻaʻole e like me nā mea i kāwili ʻia i ka nori a piha i ka iʻa, raiki, a me nā mea kanu.

Pehea e hiki ai iā ʻoe ke ʻai i ka sushi?(Pahu Sushi)

ʻO ka manawa pinepine e hiki ai i ke kanaka ke leʻaleʻa i ka sushi e pili ana i nā mea ʻai o ka sushi. ʻOi aku ka maikaʻi o ka ʻai ʻana i ka sushi me ka ʻole o ka iʻa maka. ʻO nā ʻōlelo aʻoaʻo kūhelu e pale aku i nā iʻa maka—koe naʻe i hoʻopaʻa ʻia ma mua—no ka mea, loaʻa i nā iʻa maka nā parasites a i ʻole bacteria.56

ʻO Sushi maikaʻi loa a maikaʻi loa(Pahu Sushi)

No ka nui o nā koho sushi, hiki ke paʻakikī ke ʻike i kahi e hoʻomaka ai ke mākaukau ʻoe e kauoha. Manaʻo ʻo Davar e koho i ka nigiri a i ʻole ka sashimi, nona nā ʻāpana iʻa maka, a hoʻohui pū me ia me ka saladi ʻaoʻao a i ʻole nā ​​​​mea kanu i kuke ʻia.

"ʻO ka manaʻo ʻo ka ʻike ʻana i nā kala ʻē aʻe mai nā iʻa like ʻole a me nā mea ʻai a me ka liʻiliʻi keʻokeʻo o ka laiki i hoʻomoʻa ʻia," wahi a Davar. “Ma waho aʻe o ka ʻōwili laiki maʻamau, makemake wau e kauoha i ka 'Naruto-style' ʻo ia ka ʻōwili i ʻōwili ʻia i ka kukumba. He mea leʻaleʻa, crunchy, a hana i kahi koho olakino maikaʻi loa i hoʻohui ʻia i nā koho menu sushi kuʻuna.

E ho'āʻo e hoʻohana i nā ʻano iʻa olakino e like me ka salmon a me ka Pacific chub mackerel, he haʻahaʻa ka mercury, no nā ʻōwili sushi. E hō'alo i ka King mackerel he nui ka mercury.7 Eia hou, koho i ka soya sodium ha'aha'a a e hele i nā mea ho'onui 'ono maika'i e like me ka wasabi a i 'ole ka 'ala'ala (gari).

"Ma mua o ka hilinaʻi ʻana i nā inoa, e nānā i ka mea i loko o [ka sushi] a me nā ʻuala," wahi a Moore. "E hele i nā ʻōwili me kāu iʻa punahele, a me nā mea kanu e like me ka kukumba a me nā kāloti, a hoʻohui i ka momona mai ka avocado." Hiki iā ʻoe ke nīnau i ka mea e hoʻomākaukau ana i kāu sushi e hoʻohana i ka laiki liʻiliʻi ma mua o ka mea maʻamau, wahi a Davar, "e pale aku i ka piʻi ʻana o ke kō koko ma muli o ka haʻahaʻa haʻahaʻa mai ka laiki keʻokeʻo a me ka mea ʻono i hana ʻia."

Nā Pōmaikaʻi Hiki(Pahu Sushi)

ʻO nā hui like ʻole o nā mea kanu like ʻole a me nā iʻa e loaʻa i nā pono waiwai. ʻO ia mau pōmaikaʻi paha:8

Hoʻonui i ka hana thyroid ma muli o ka iodine content9

Keena o na mea ai. Iodine.

Hoʻomaikaʻi i ke olakino ʻōpū8

ʻO ka hoʻomaikaʻi ʻana i ke olakino puʻuwai ma muli o ka ʻike omega-310

ʻO ka ʻōnaehana pale ʻoi aku ka ikaika8

Hiki i nā pilikia(Pahu Sushi)

Hiki ke koho maikaʻi ʻia ka sushi, akā ʻaʻole hewa kēia meaʻai. Me nā pōmaikaʻi hiki mai kekahi mau pilikia e noʻonoʻo pū ʻia, e like me:

ʻOi aku ka nui o ka maʻi i lawe ʻia i ka meaʻai inā loaʻa i ka sushi nā iʻa maka11

Hoʻonui ʻia ka hoʻohana ʻana i ke kalapona i hoʻomaʻemaʻe ʻia me ka hoʻohana ʻana i ka laiki keʻokeʻo12

Hoʻonui i ka sodium mai nā mea ʻai-ma mua o ka soy sauce

Hiki ke hoʻonui i ka ʻai mercury7

Pehea ka lōʻihi o ka noho ʻana i loko o ka pahu hau?(Pahu Sushi)

ʻO ka lōʻihi o ka manawa e hiki ai iā ʻoe ke mālama i ka sushi i loko o ka friji e pili ana i kāna mau meaʻai. No ka laʻana, paʻa paha ka sushi i loko o ka friji a hiki i ʻelua lā inā loaʻa i ka iʻa maka a iʻa paha. Pono e mālama ʻia kēia mau ʻano iʻa ma kahi mahana wela o 40 degere Fahrenheit a emi mai paha.13

He Manaʻo wikiwiki(Pahu Sushi)

ʻO ka sushi kahi hōʻiliʻili o ka laiki, nā mea kanu, a me nā iʻa i moʻa a iʻa paha e hiki ke hoʻopaʻa i kahi kīʻaha meaʻai. Ua manaʻo ka noiʻi e hiki ke hoʻonui i ka ʻai ʻana i ka sushi i nā mea āpau mai ke olakino ʻōpū i ka thyroid a me ka hana immune.

Eia nō naʻe, he mau mea maikaʻi ʻole ka ʻai ʻana i ka sushi: ʻO ka laiki keʻokeʻo he waiʻaʻaʻa i hoʻomaʻemaʻe ʻia, a he nui ka paʻakai o ka sushi. Inā ʻoe e ʻimi nei e hoʻomaikaʻi maikaʻi i ke olakino, e maʻalahi me ka hoʻopili ʻana i ka sushi me ka ʻai ʻole i loaʻa i kāu iʻa punahele a me ʻelua mau meaʻai.

ʻO Sushi kekahi o nā meaʻai o ka meaʻai Iapana i kaulana i ʻAmelika. ʻO kēia meaʻai me he meaʻai ʻai ponoʻī ʻoiai ʻo sushi ka laiki, nā mea kanu, a me nā iʻa hou. Hiki i kēia mau meaʻai ke koho i nā meaʻai maikaʻi e ʻai ai inā loaʻa iā ʻoe kahi pahuhopu e like me ka pohō kaumaha ma ka noʻonoʻo-akā he mea olakino ka sushi? ʻO ka pane e pili ana i ke ʻano sushi i loaʻa iā ʻoe.

Nui nā ʻano like ʻole pehea e hoʻomākaukau ai i ka sushi a me nā meaʻai e hoʻohana ʻia. ʻO ka sushi maikaʻi loa e loaʻa i nā mea liʻiliʻi e like me ka nigiri, aia kahi laiki liʻiliʻi i hoʻopiha ʻia me nā iʻa maka.