Isanduku ya sushi ifite ubuzima bwiza?

Sushi ni kimwe mu bigize indyo y’Abayapani yamenyekanye muri Amerika. Ibi biryo bisa nkibiryo bifite intungamubiri kuva sushi irimo umuceri, imboga, n amafi mashya. Ibi bikoresho birashobora kuba amahitamo meza yo kurya niba ufite intego nko kugabanya ibiro - ariko sushi ifite ubuzima bwiza? Igisubizo giterwa n'ubwoko bwa sushi ufite.

Hariho uburyo bwinshi butandukanye kuburyo sushi ishobora gutegurwa nibikoresho bikoreshwa. Sushi ifite ubuzima bwiza izaba ifite ibintu bike nka nigiri, birimo umuceri muke ushyizwemo amafi mbisi.1 Dore inyungu zubuzima ningaruka za sushi - nuburyo bwo kubona byinshi mubyo watumije. (Sushi agasanduku)

Sushi afite ubuzima bwiza gute?(Sushi agasanduku)

Sushi ni kimwe mu bigize indyo y’Abayapani yamenyekanye muri Amerika. Ibi biryo bisa nkibiryo bifite intungamubiri kuva sushi irimo umuceri, imboga, n amafi mashya. Ibi bikoresho birashobora kuba amahitamo meza yo kurya niba ufite intego nko kugabanya ibiro - ariko sushi ifite ubuzima bwiza? Igisubizo giterwa n'ubwoko bwa sushi ufite.

Hariho uburyo bwinshi butandukanye kuburyo sushi ishobora gutegurwa nibikoresho bikoreshwa. Sushi ifite ubuzima bwiza izaba ifite ibintu bike nka nigiri, birimo umuceri muto hejuru y’amafi mbisi.1 Hano hari inyungu zubuzima ningaruka za sushi-nuburyo bwo kubona byinshi mubyo watumije.

Sushi afite ubuzima bwiza gute?(Sushi agasanduku)

Ibikoresho bikoreshwa mugukora sushi bifasha kumenya ubuzima bwayo. Sushi ukoresheje nori - ubwoko bwibiti byo mu nyanja - na salmon, birashobora kuguha intungamubiri nyinshi.

Nori irimo aside folike, niacin, calcium, na vitamine A, C, na K; salmon ifite acide ya omega-3, ifasha ubuzima bwubwonko.23 Nyamara, gufata karbone birashobora kuba byinshi uramutse wongeyeho umuceri muri sushi yawe. Igikombe kimwe cy'umuceri mugufi urimo garama 53 za karubone.4

Uburyo sushi itegurwa kandi ikirungo irashobora gukuramo imirire rusange. Abatetsi barashobora kongeramo isukari, umunyu, cyangwa byombi, kugirango umuceri uryoshye kandi uryohewe, Ella Davar, RD, CDN, inzobere mu bijyanye nimirire y’inzobere mu bijyanye n’imirire akaba n'umujyanama w’ubuzima wemewe ufite icyicaro i Manhattan, yabwiye Ubuzima.

Ubwoko bumwebumwe bwa sushi burashobora kugira ibintu byongeweho muri rusange. Marisa Moore, RDN, inzobere mu by'imirire yanditswe mu mujyi wa Atlanta, yatangarije Ubuzima ko imizingo “yinjijwe muri tempura hanyuma ikaranze [hanyuma] hanyuma igapfundikirwa isosi irimo amavuta ntizaba imeze nk'izizingiye muri Nori gusa kandi zuzuye amafi, umuceri, n'imboga. ”

Ni kangahe ushobora kurya Sushi?(Sushi agasanduku)

Ni kangahe umuntu ashobora kwishimira sushi biterwa nibigize sushi. Birashobora kuba byiza kurya sushi idafite amafi mbisi kenshi kuruta ubwoko bwamafi mbisi. Ibyifuzo byemewe ni ukwirinda amafi mbisi - keretse niba yarakonje mbere - kubera ko amafi mbisi ashobora kuba arimo parasite cyangwa bagiteri.56

Sushi(Sushi agasanduku)

Kuberako hariho amahitamo menshi ya sushi, birashobora kugorana kumenya aho uhera mugihe witeguye gutumiza. Davar yasabye guhitamo nigiri cyangwa sashimi, ifite uduce duto tw’amafi, hanyuma tukabihuza na salade yo ku ruhande cyangwa imboga zitetse.

Davar yagize ati: “Igitekerezo ni ukubona amabara menshi ava mu mafi n'imboga zitandukanye ndetse n'ibara ryera ry'umuceri utetse vinegere.” Ati: "Usibye umuzingo usanzwe uzengurutswe n'umuceri, nkunda gutumiza 'Naruto-style' ari umuzingo uzengurutse imyumbati. Birashimishije, biranyeganyega, kandi bituma amahitamo meza yiyongera kuri menu ya sushi gakondo. ”

Gerageza gukoresha ubwoko bwiza bwamafi nka salmon na pasifike ya chub mackerel, iri munsi ya mercure, kuri sushi. Irinde King mackerel iri muri mercure.7 Byongeye kandi, hitamo isosi ya soya nkeya ya soya hanyuma ujye kubindi byongera uburyohe bwiza nka wasabi cyangwa ginger (gari).

Moore yagize ati: “Aho kwishingikiriza ku mazina, reba ibiri imbere [sushi] kimwe n'amasosi.” “Genda uzunguruke hamwe n'ibiryo ukunda mu nyanja, n'imboga nka combre na karoti, hanyuma wongere amavuta yo muri avoka.” Urashobora kandi kubaza umuntu wese utegura sushi yawe gukoresha umuceri muke ugereranije nibisanzwe, Davar yagize ati: "kugirango wirinde isukari mu maraso bitewe n’umutwaro mwinshi wa karubone uva mu muceri wera no kuryoshya byakoreshwaga mu kubikora."

Inyungu Zishobora(Sushi agasanduku)

Guhuza imboga zitandukanye n amafi birashobora kugira inyungu nziza. Izo nyungu zishobora kubamo: 8

Kongera imbaraga mumikorere ya tiroyide bitewe nibirimo iyode9

Ibiro by'inyongera. Iyode.

Gutera imbere ubuzima8

Gutezimbere ubuzima bwumutima kubera omega-3 ibirimo10

Sisitemu ikomeye yo kwirinda indwara8

Ingaruka zishobora kubaho(Sushi agasanduku)

Sushi irashobora kuba amahitamo meza, ariko uku kuryoherwa ntikutagira amakosa. Hamwe ninyungu ziza zibiri zishobora kwitabwaho, nka:

Indwara nyinshi ziterwa nibiribwa niba sushi irimo amafi mbisi11

Kongera karbone itunganijwe neza hamwe numuceri wera12

Kwiyongera kwa sodium ivuye mubigize - mbere ya soya

Birashoboka kwiyongera kwa mercure7

Bimara igihe kingana iki muri firigo?(Sushi agasanduku)

Uburebure bwigihe ushobora kubika sushi muri frigo bizaterwa nibiyigize. Kurugero, sushi irashobora kumara muri frigo mugihe cyiminsi ibiri niba irimo amafi mbisi cyangwa shellfish. Ubu bwoko bwamafi bugomba kubikwa mubushyuhe bwa frigo ya dogere 40 Fahrenheit cyangwa munsi ya.13

Isubiramo Byihuse (Sushi agasanduku)

Sushi ni ikusanyirizo ry'umuceri, imboga, n'amafi yatetse cyangwa mbisi ashobora gupakira intungamubiri. Ubushakashatsi bwerekanye ko kurya sushi bishobora kuzamura ibintu byose kuva ubuzima bwo munda kugeza tiroyide ndetse nubudahangarwa bw'umubiri.

Haracyariho, hari ibibi byo guhonda kuri sushi: Umuceri wera ni karubone nziza, kandi sushi muri rusange ifite umunyu mwinshi. Niba ushaka kunonosora ubuzima, komeza byoroshye ukomezanya na sushi idafite isosi irimo ibiryo byo mu nyanja ukunda gusa hamwe nimboga ebyiri.

Sushi ni kimwe mu bigize indyo y’Abayapani yamenyekanye muri Amerika. Ibi biryo bisa nkibiryo bifite intungamubiri kuva sushi irimo umuceri, imboga, n amafi mashya. Ibi bikoresho birashobora kuba amahitamo meza yo kurya niba ufite intego nko kugabanya ibiro - ariko sushi ifite ubuzima bwiza? Igisubizo giterwa n'ubwoko bwa sushi ufite.

Hariho uburyo bwinshi butandukanye kuburyo sushi ishobora gutegurwa nibikoresho bikoreshwa. Sushi ifite ubuzima bwiza izaba ifite ibintu bike nka nigiri, birimo umuceri muto hejuru y’amafi mbisi.1 Hano hari inyungu zubuzima ningaruka za sushi-nuburyo bwo kubona byinshi mubyo watumije.