Sushi ndi imodzi mwazakudya zaku Japan zomwe zadziwika ku America. Chakudyachi chikuwoneka ngati chakudya chopatsa thanzi popeza sushi imakhala ndi mpunga, masamba, ndi nsomba zatsopano. Zosakaniza izi zitha kukhala zosankha zabwino zomwe mungadye ngati muli ndi cholinga monga kuchepa thupi m'malingaliro-koma kodi sushi yathanzi? Yankho limatengera mtundu wa sushi womwe muli nawo.
Pali mitundu ingapo ya momwe sushi ingakonzekerere komanso zomwe zimagwiritsidwa ntchito. Sushi yathanzi kwambiri idzakhala ndi zosakaniza zochepa monga nigiri, zomwe zimaphatikizapo mpunga wochepa wokhala ndi nsomba zosaphika.Bokosi la Sushi)
Kodi Sushi Ndi Yathanzi Motani?(Bokosi la Sushi)
Sushi ndi imodzi mwazakudya zaku Japan zomwe zadziwika ku America. Chakudyachi chikuwoneka ngati chakudya chopatsa thanzi popeza sushi imakhala ndi mpunga, masamba, ndi nsomba zatsopano. Zosakaniza izi zitha kukhala zosankha zabwino zomwe mungadye ngati muli ndi cholinga monga kuchepa thupi m'malingaliro-koma kodi sushi yathanzi? Yankho limatengera mtundu wa sushi womwe muli nawo.
Pali mitundu ingapo ya momwe sushi ingakonzekerere komanso zomwe zimagwiritsidwa ntchito. Sushi yathanzi kwambiri idzakhala ndi zosakaniza zochepa monga nigiri, zomwe zimaphatikizapo mpunga wochepa wokhala ndi nsomba zosaphika.
Kodi Sushi Ndi Yathanzi Motani?(Bokosi la Sushi)
Zomwe zimagwiritsidwa ntchito popanga sushi zimathandizira kudziwa thanzi lake. Sushi pogwiritsa ntchito nori - mtundu wa m'nyanja - ndi nsomba, mwachitsanzo, akhoza kukupatsani zakudya zambiri.
Nori ili ndi folic acid, niacin, calcium, ndi mavitamini A, C, ndi K; nsomba ya salimoni ili ndi omega-3 fatty acids, yomwe ndi yothandiza pa thanzi la ubongo.23 Komabe, kudya kwanu kwa carb kungakhale kochuluka ngati muwonjezera mpunga ku sushi yanu. Chikho chimodzi cha mpunga wochepa chimakhala ndi magalamu 53 a chakudya.4
Momwe sushi imapangidwira komanso yokongoletsedwa imatha kuchotsa zakudya zonse. Ophika amatha kuwonjezera shuga, mchere, kapena zonse ziwiri, kuti mpunga ukhale wotsekemera komanso wokoma kwambiri, Ella Davar, RD, CDN, katswiri wodziwa zakudya zopatsa thanzi komanso mlangizi wovomerezeka ku Manhattan, adauza Health.
Mitundu ina ya sushi imatha kukhala ndi zowonjezera zonse. Marisa Moore, RDN, katswiri wodziwa zakudya zopatsa thanzi ku Atlanta, adauza Health kuti mipukutu "yoviikidwa mu tempura ndi yokazinga [ndipo] yophimbidwa ndi msuzi wotsekemera sizingafanane ndi zomwe zimakulungidwa mu nori ndikudzaza nsomba, mpunga, ndi masamba.”
Kodi mungadye bwanji Sushi?(Bokosi la Sushi)
Kangati munthu angasangalale ndi sushi zimatengera zosakaniza za sushi. Zingakhale bwino kudya sushi popanda nsomba zosaphika nthawi zambiri kuposa nsomba zosaphika. Malangizo a boma ndi kupewa nsomba yaiwisi—pokhapokha ngati inaundana—popeza nsomba zosaphika zimatha kukhala ndi tizilombo toyambitsa matenda kapena mabakiteriya.56
Sushi Yabwino Kwambiri komanso Yoyipa Kwambiri(Bokosi la Sushi)
Chifukwa pali zosankha zambiri za sushi, zimakhala zovuta kudziwa komwe mungayambire mukakonzeka kuyitanitsa. Davar adalimbikitsa kusankha nigiri kapena sashimi, yomwe ili ndi magawo a nsomba zosaphika, ndikuphatikiza ndi saladi yam'mbali kapena masamba ophika.
"Lingaliro ndikuwona mitundu yambiri ya nsomba ndi masamba osiyanasiyana komanso mtundu wocheperako woyera wa mpunga wophika," adatero Davar. "Kuphatikiza pa mpukutu wanthawi zonse wokutidwa ndi mpunga, ndimakonda kuyitanitsa 'Naruto-style' yomwe ndi mpukutu wokutidwa ndi nkhaka. Ndizosangalatsa, zovutirapo, ndipo zimapanga njira yabwino kwambiri yathanzi kuphatikiza pazosankha zachikhalidwe za sushi. ”
Yesani kugwiritsa ntchito mitundu yathanzi ya nsomba monga salmon ndi Pacific chub mackerel, zomwe zili ndi mercury yochepa, popanga ma rolls a sushi. Pewani King mackerel omwe ali ndi mercury wambiri.7 Kuonjezera apo, sankhani msuzi wa soya wochepa wa sodium ndikupita kuzinthu zina zowonjezera kununkhira monga wasabi kapena ginger wonyezimira (gari).
“M’malo modalira mayina, yang’anani zimene zili mkati mwa [sushi] komanso sosi,” anatero Moore. Pitani mukagule zakudya zam'nyanja zomwe mumakonda, ndi masamba monga nkhaka ndi kaloti, ndikuwonjezera kununkhira kwa mapeyala." Mutha kufunsanso aliyense amene akukonzekera sushi yanu kuti agwiritse ntchito mpunga wocheperako kuposa wanthawi zonse, adatero Davar, "kuti mupewe kuchuluka kwa shuga m'magazi chifukwa cha kuchuluka kwa ma carbohydrate kuchokera ku mpunga woyera ndi zotsekemera zomwe zimagwiritsidwa ntchito popanga."
Ubwino Umene Ungatheke(Bokosi la Sushi)
Mitundu yosiyanasiyana ya ndiwo zamasamba ndi nsomba ikhoza kukhala ndi phindu lochulukirapo. Mapindu amenewo angaphatikizepo:8
Kuwonjezeka kwa ntchito ya chithokomiro chifukwa cha ayodini9
Office of Dietary Supplements. ayodini.
Kupititsa patsogolo thanzi la m'matumbo8
Kusintha kwa thanzi la mtima chifukwa cha omega-3 content10
Chitetezo champhamvu cha mthupi8
Zowopsa Zomwe Zingatheke(Bokosi la Sushi)
Sushi ikhoza kukhala njira yathanzi, koma kukoma kumeneku sikuli kopanda zolakwika. Ndi zabwino zake zimabweranso zoopsa zingapo zomwe ziyenera kuganiziridwanso, monga:
Kuopsa kwa matenda obwera chifukwa cha zakudya ngati sushi ili ndi nsomba zosaphika11
Kuchulukitsa kudya kwa carb woyengedwa ndi kugwiritsa ntchito mpunga woyera12
Kuchuluka kwa sodium kuchokera ku zosakaniza - pamaso pa soya msuzi
Kuchulukitsa kuchuluka kwa mercury7
Zimatenga Nthawi Yaitali Bwanji Mufiriji?(Bokosi la Sushi)
Kutalika kwa nthawi yomwe mungasunge sushi mu furiji kumadalira zosakaniza zake. Mwachitsanzo, sushi ikhoza kukhala mu furiji kwa masiku awiri ngati ili ndi nsomba zosaphika kapena nkhono. Nsomba zamtunduwu ziyenera kusungidwa pa furiji kutentha kwa madigiri 40 kapena kucheperapo.13
Ndemanga Yachangu (Bokosi la Sushi)
Sushi ndi gulu la mpunga, ndiwo zamasamba, ndi nsomba zophikidwa kapena zosaphika zomwe zimatha kunyamula nkhonya zopatsa thanzi. Kafukufuku wasonyeza kuti kudya sushi kumatha kulimbikitsa chilichonse kuyambira m'matumbo kupita ku chithokomiro komanso chitetezo chamthupi.
Komabe, pali zovuta zina pakudya sushi: Mpunga woyera ndi chakudya chopatsa thanzi, ndipo sushi nthawi zambiri imakhala ndi mchere wambiri. Ngati mukuyang'ana kuti mukhale ndi thanzi labwino, khalani osavuta pomamatira ku sushi wopanda msuzi womwe uli ndi nsomba zomwe mumakonda komanso masamba angapo.
Sushi ndi imodzi mwazakudya zaku Japan zomwe zadziwika ku America. Chakudyachi chikuwoneka ngati chakudya chopatsa thanzi popeza sushi imakhala ndi mpunga, masamba, ndi nsomba zatsopano. Zosakaniza izi zitha kukhala zosankha zabwino zomwe mungadye ngati muli ndi cholinga monga kuchepa thupi m'malingaliro-koma kodi sushi yathanzi? Yankho limatengera mtundu wa sushi womwe muli nawo.
Pali mitundu ingapo ya momwe sushi ingakonzekerere komanso zomwe zimagwiritsidwa ntchito. Sushi yathanzi kwambiri idzakhala ndi zosakaniza zochepa monga nigiri, zomwe zimaphatikizapo mpunga wochepa wokhala ndi nsomba zosaphika.
Nthawi yotumiza: Sep-11-2024
