Sushi chimwe chezvikamu zvechikafu cheJapan chave chakakurumbira muAmerica. Ichi chikafu chinoita sechikafu chinovaka muviri sezvo sushi inosanganisira mupunga, mavheji, uye hove nyowani. Izvi zvinongedzo zvinogona kuva sarudzo dzakanaka dzekudya kudya kana uine chinangwa chakafanana nekuremerwa uremu mupfungwa-asi sushi ine hutano here? Mhinduro yacho inoenderana nerudzi rwesushi yaunayo.
Pane misiyano yakati wandei yekuti sushi inogona kugadzirwa sei uye kuti ndezvipi zvinoshandiswa zvinoshandiswa. Sushi ine utano hwakanyanya ichange iine zvinhu zvishoma zvakadai se nigiri, iyo inosanganisira mupunga muduku wakaiswa nehove mbishi.Sushi bhokisi)
Sushi Iine Utano Zvakadini?(Sushi bhokisi)
Sushi chimwe chezvikamu zvechikafu cheJapan chave chakakurumbira muAmerica. Ichi chikafu chinoita sechikafu chinovaka muviri sezvo sushi inosanganisira mupunga, mavheji, uye hove nyowani. Izvi zvinongedzo zvinogona kuva sarudzo dzakanaka dzekudya kudya kana uine chinangwa chakafanana nekuremerwa uremu mupfungwa-asi sushi ine hutano here? Mhinduro yacho inoenderana nerudzi rwesushi yaunayo.
Pane misiyano yakati wandei yekuti sushi inogona kugadzirwa sei uye kuti ndezvipi zvinoshandiswa zvinoshandiswa. Sushi ine utano hwakanyanya ichange iine zvinhu zvishoma zvakadai se nigiri, iyo inosanganisira mupunga muduku wakaiswa nehove mbishi.
Sushi Iine Utano Zvakadini?(Sushi bhokisi)
Izvo zvinoshandiswa kugadzira sushi zvinobatsira kuona hutano hwayo. Sushi inoshandisa nori-rudzi rwemugungwa-uye salmon, semuenzaniso, inogona kukupa zvakawanda zvinovaka muviri.
Nori ine folic acid, niacin, calcium, uye mavhitaminzi A, C, uye K; salmon ine omega-3 fatty acids, iyo inobatsira kuhutano hwehuropi.23 Asi, kudya kwako kwecarb kunogona kunge kwakakwirira kana ukawedzera mupunga kuSushi yako. Imwe kapu yemupunga-pfupi-zviyo ine magiramu makumi mashanu nematatu emacarbohydrates.4
Kuti sushi inogadzirwa sei uye yakarungwa inogona kubvisa kubva pakudya kwese. Vabiki vanogona kuwedzera shuga, munyu, kana zvese zviri zviviri, kuita kuti mupunga utapire uye uwedzere kunakidza, Ella Davar, RD, CDN, chiremba wezvekudya akanyoreswa anobatanidza hutano uye chipangamazano wehutano akasimbiswa anogara kuManhattan, akaudza Health.
Mamwe marudzi e sushi anogona kunge aine zvimwe zvinongedzo zvakazara. Marisa Moore, RDN, chiremba wezvekudya akanyoreswa ari muAtlanta, akaudza Health kuti mipumburu "yakanyikwa mu tempura uye yakakangwa [uye] yobva yafukidzwa nemuto wakakora haizove yakafanana neiyo yakaputirwa chete mu nori uye yakazara nehove, mupunga, nemuriwo.”
Kangani Unogona Kudya Sushi?(Sushi bhokisi)
Kuti munhu anogona kunakidzwa nesushi kakawanda sei zvinoenderana nezvinogadzirwa zvesushi. Zvingave zvakanaka kudya sushi pasina hove mbishi kazhinji pane mhando dzine hove mbishi. Zvinokurudzirwa nemutemo ndezvekuti udzivise hove mbishi—kunze kwekunge dzakamboomeswa nechando—sezvo hove mbishi dzingave nemaparasite kana mabhakitiriya.56
Yakanakisa uye Yakaipisisa Sushi(Sushi bhokisi)
Nekuti kune dzakawanda sarudzo dzeSushi, zvinogona kuve zvakaoma kuziva pekutangira kana wagadzirira kuhodha. Davar akakurudzira kusarudza nigiri kana sashimi, ine zvidimbu zvehove mbishi, uye kuibatanidza nesaradhi yepadivi kana mavheji akabikwa.
"Pfungwa yacho ndeyekuona mamwe mavara kubva kuhove dzakasiyana-siyana uye mavheji uye shoma shoma ruvara rwemupunga wakabikwa wevhiniga," akadaro Davar. “Pamusoro pemupunga wenguva dzose unomonerwa mupunga, ndinoda kuhodha 'Naruto-style' inova mupumburu wakaputirwa mumagaka. Zvinonakidza, zvakaomarara, uye zvinogadzira sarudzo ine hutano mukuwedzera kune yechinyakare sushi menyu sarudzo.
Edza kushandisa mhando dzehove dzine hutano senge salmon nePacific chub mackerel, idzo dzakashomeka mumercury, dzema sushi rolls. Dzivisa King mackerel ine mercury yakawanda.7 Uyezve, sarudza low-sodium soy muto uye enda kune zvimwe zvine hutano zvinonakisa sewasabi kana pickled ginger (gari).
“Panzvimbo pokuvimba nemazita, tarisa zviri mukati me[sushi] pamwe chete nesoso,” akadaro Moore. "Enda unotora ma rolls nezvokudya zvemugungwa zvaunofarira, uye miriwo yakaita segaka nemakarotsi, wowedzera kunhuhwirira kubva kukotapeya." Iwe unogona zvakare kubvunza ani nani ari kugadzirira sushi yako kuti ashandise mupunga mushoma pane zvakajairwa, akadaro Davar, "kudzivirira shuga yeropa nekuda kwekuwanda kwecarbohydrate kubva mupunga chena uye zvinotapira zvinoshandiswa kugadzira."
Zvinogona Kubatsira(Sushi bhokisi)
Misanganiswa yakasiyana-siyana yemiriwo nehove inogona kuva nemabhenefiti akawanda. Izvo zvakanaka zvinogona kusanganisira:8
Kuwedzera mukushanda kwethyroid nekuda kweiyo iodine yemukati9
Hofisi yeDietary Supplements. Iodine.
Kuvandudzwa kwehutano hwematumbu8
Kuvandudzwa kwehutano hwemoyo nekuda kwe omega-3 yemukati10
Akasimba immune system8
Njodzi dzinogona kuitika(Sushi bhokisi)
Sushi inogona kuve sarudzo ine hutano, asi inonaka iyi haina zvikanganiso zvayo. Nemabhenefiti anouya njodzi mbiri dzinofanirwa kutariswa zvakare, dzakadai se:
Dambudziko repamusoro rechirwere chekudya kana sushi ine hove mbishi11
Kuwedzera yakanatswa carb kudya nemupunga chena use12
Kuwedzera kudya kwesodium kubva kune zvigadzirwa-pamberi pe soy muto
Inogona kuwedzera mercury kutora7
Inogara kwenguva yakareba sei mufiriji?(Sushi bhokisi)
Urefu hwenguva iwe yaunogona kuchengeta sushi mufiriji zvinoenderana nemidziyo yayo. Semuenzaniso, sushi inogona kugara mufiriji kwemazuva maviri kana iine hove mbishi kana shellfish. Mhando dzehove idzi dzinofanirwa kuchengetwa mufiriji tembiricha ye40 degrees Fahrenheit kana pasi.13
Ongororo Yekukurumidza (Sushi bhokisi)
Sushi muunganidzwa wemupunga, miriwo, uye hove yakabikwa kana mbishi inogona kurongedza chikafu chinovaka muviri. Tsvagiridzo yakaratidza kuti kudya sushi kunogona kukwidziridza zvese kubva kuhutano hwematumbo kusvika kune thyroid uye immune function.
Zvakadaro, pane zvakaderera pakucheka pasushi: Mupunga muchena icarbohydrate yakacheneswa, uye sushi kazhinji ine munyu wakawanda. Kana uri kutsvaga kukwidziridza hutano, zvichengetedze zviri nyore nekunamatira kune sosi-isina sushi ine chete chikafu chako chemugungwa chaunofarira uye mavheji akati wandei.
Sushi chimwe chezvikamu zvechikafu cheJapan chave chakakurumbira muAmerica. Ichi chikafu chinoita sechikafu chinovaka muviri sezvo sushi inosanganisira mupunga, mavheji, uye hove nyowani. Izvi zvinongedzo zvinogona kuva sarudzo dzakanaka dzekudya kudya kana uine chinangwa chakafanana nekuremerwa uremu mupfungwa-asi sushi ine hutano here? Mhinduro yacho inoenderana nerudzi rwesushi yaunayo.
Pane misiyano yakati wandei yekuti sushi inogona kugadzirwa sei uye kuti ndezvipi zvinoshandiswa zvinoshandiswa. Sushi ine utano hwakanyanya ichange iine zvinhu zvishoma zvakadai se nigiri, iyo inosanganisira mupunga muduku wakaiswa nehove mbishi.
Nguva yekutumira: Sep-11-2024
