ISushi lelinye lamacandelo okutya kwaseJapan okuye kwaduma eMelika. Oku kutya kubonakala ngathi kukutya okunesondlo kuba i-sushi iquka irayisi, imifuno, kunye nentlanzi entsha. Ezi zithako zinokuba lukhetho oluhle lokutya ukuba unenjongo efana nokunciphisa umzimba engqondweni-kodwa ngaba i-sushi inempilo? Impendulo ixhomekeke kuhlobo lwesushi onayo.
Kukho iinguqulelo ezininzi malunga nendlela i-sushi enokuthi ilungiswe ngayo kwaye zeziphi izithako ezisetyenziswayo. Eyona sushi isempilweni iya kuba nezithako ezincinci ezifana nenigiri, equka intwana yerayisi egalelwe intlanzi ekrwada.1 Nazi iingenelo zempilo kunye neengozi zesushi-kunye nendlela yokufumana okuninzi kwiodolo yakho.(Ibhokisi yeSushi)
Isempilweni kangakanani iSushi?(Ibhokisi yeSushi)
ISushi lelinye lamacandelo okutya kwaseJapan okuye kwaduma eMelika. Oku kutya kubonakala ngathi kukutya okunesondlo kuba i-sushi iquka irayisi, imifuno, kunye nentlanzi entsha. Ezi zithako zinokuba lukhetho oluhle lokutya ukuba unenjongo efana nokunciphisa umzimba engqondweni-kodwa ngaba i-sushi inempilo? Impendulo ixhomekeke kuhlobo lwesushi onayo.
Kukho iinguqulelo ezininzi malunga nendlela i-sushi enokuthi ilungiswe ngayo kwaye zeziphi izithako ezisetyenziswayo. Eyona sushi isempilweni iya kuba nezithako ezincinci ezifana nenigiri, equka intwana yerayisi egalelwe intlanzi ekrwada.1 Nazi iingenelo zempilo kunye neengozi zesushi-kunye nendlela yokufumana okuninzi kwiodolo yakho.
Isempilweni kangakanani iSushi?(Ibhokisi yeSushi)
Izithako ezisetyenziselwa ukwenza i-sushi zinceda ukufumanisa impilo yayo. I-Sushi isebenzisa i-nori-uhlobo lwe-seaweed-kunye ne-salmon, ngokomzekelo, inokubonelela ngezondlo ezininzi.
I-Nori iqulethe i-folic acid, i-niacin, i-calcium, kunye neevithamini A, C, kunye no-K; i-salmon ine-omega-3 fatty acids, eluncedo kwimpilo yengqondo.23 Nangona kunjalo, ukutya kwakho kwe-carb kunokuba phezulu ukuba ungeze irayisi kwi-sushi yakho. Enye ikomityi yerayisi ye-short-grain rice ine-53 grams ye-carbohydrates.4
Indlela i-sushi elungiswa ngayo kunye neyongwe inokusisusa kwisondlo esipheleleyo. Abapheki banokongeza iswekile, ityuwa, okanye zombini, ukwenza irayisi ibe mnandi kwaye ibe mnandi ngakumbi, u-Ella Davar, i-RD, i-CDN, i-dietician ebhalisiweyo edibanisa isondlo kunye nomcebisi wezempilo oqinisekisiweyo osekelwe eManhattan, utshele iMpilo.
Ezinye iintlobo zesushi zinokuba nezithako ezongezelelweyo ngokubanzi. UMarisa Moore, i-RDN, isazi sezondlo esibhalisiweyo esise-Atlanta, uxelele iMpilo ukuba imiqulu "efakwe kwi-tempura kwaye iqhotsiweyo [kwaye] igqunywe nge-sauce ekhrimu ayiyi kufana nezo zisongelwe kuphela kwi-nori kwaye zipakishwe ngeentlanzi, irayisi, nemifuno.”
Ungayitya kangaphi iSushi?(Ibhokisi yeSushi)
Ukuba umntu unokuyonwabela kangaphi isushi kuxhomekeke kwizithako zesushi. Kungalunga ukutya i-sushi ngaphandle kwentlanzi eluhlaza rhoqo kuneentlobo ezinentlanzi ekrwada. Izindululo ezisemthethweni kukuphepha intlanzi ekrwada—ngaphandle kokuba ibikhe yakhenkcezwa ngaphambili—kuba intlanzi ekrwada isenokuba nezifunxi-gazi okanye iintsholongwane.56
ISushi egqwesileyo kwaye imbi kakhulu(Ibhokisi yeSushi)
Ngenxa yokuba zininzi iinketho zesushi, kunokuba nzima ukwazi ukuba ungaqala phi xa ulungele ukuodola. UDavar ucebise ukuba ukhethe i-nigiri okanye i-sashimi, enezilayi zentlanzi ekrwada, kwaye uyidibanise nesaladi esecaleni okanye imifuno ephekiweyo.
“Umbono kukubona imibala emininzi evela kwiintlanzi ezahlukeneyo kunye nemifuno kunye nombala omhlophe omncinci werayisi ephekiweyo yeviniga,” utshilo uDavar. “Ukongeza kumqulu oqhelekileyo osongelwe irayisi, ndiyathanda ukuodola i-'Naruto-style' engumqulu osongelwe kwi cucumber. Kuyayonwabisa, kukrunekile, kwaye kwenza ukhetho oluhle olusempilweni ukongeza kukhetho lwemenyu yesushi.
Zama ukusebenzisa iintlobo ezinempilo zeentlanzi ezifana ne-salmon kunye ne-Pacific chub mackerel, ephantsi kwi-mercury, kwi-sushi rolls. Yiphephe i-King mackerel ephezulu kwi-mercury.7 Ukongeza, khetha isosi yesoyidi ephantsi-sodium kwaye uye kwezinye iziphuculi zencasa esempilweni njenge-wasabi okanye ijinja evutshiweyo (gari).
“Endaweni yokuxhomekeka emagameni, jonga into engaphakathi [kwisushi] kunye neesosi,” watsho njalo uMoore. "Yiya kumqulu wokutya kwaselwandle okuthandayo, kunye nemifuno efana nekhukhamba kunye neminqathe, kwaye wongeze ubukhrim kwiavokhado." Unokubuza nokuba ngubani na olungiselela i-sushi yakho ukuba asebenzise irayisi encinci kunesiqhelo, utshilo uDavar, "ukuthintela i-spikes yeswekile yegazi ngenxa yomthwalo ophezulu we-carbohydrate ovela kwirayisi emhlophe kunye ne-sweetener esetyenziselwa ukuyenza."
IiNzuzo ezinokubakho(Ibhokisi yeSushi)
Iindidi ezahlukeneyo zemifuno kunye neentlanzi zinokuba neenzuzo ezityebileyo. Ezo ngenelo zinokuquka:8
Ukonyuka komsebenzi we-thyroid ngenxa yomxholo we-iodine9
IOfisi yezongezo zokutya. Iodine.
Ukuphuculwa kwempilo yamathumbu8
Ukuphuculwa kwempilo yentliziyo ngenxa ye-omega-3 umxholo10
Amajoni omzimba anamandla8
Imingcipheko enokubakho(Ibhokisi yeSushi)
I-Sushi inokuba lukhetho olunempilo, kodwa obu bumnandi abukho ngaphandle kweempazamo. Ngeenzuzo kuza nemingcipheko embalwa ekufuneka iqwalaselwe nayo, efana nale:
Umngcipheko wokugula okuphezulu kokutya ukuba i-sushi inentlanzi eluhlaza11
Ukonyuka kwe-carb ecocekileyo kunye ne-rice use12
Ukunyuswa kwe-sodium kwizithako-ngaphambi kwe-soy sauce
Ukuthathwa kwemekyuri okunokwenzeka7
Ihlala ixesha elingakanani kwifriji?(Ibhokisi yeSushi)
Ubude bexesha onokuthi ugcine i-sushi efrijini kuya kuxhomekeka kwizithako zayo. Ngokomzekelo, i-sushi iya kuhlala kwifriji ukuya kwiintsuku ezimbini ukuba iqulethe intlanzi eluhlaza okanye i-shellfish. Ezi ntlobo zentlanzi kufuneka zigcinwe kwiqondo lokushisa lefriji ye-40 degrees Fahrenheit okanye ngaphantsi.13
Uphononongo oluKhawulezayo (Ibhokisi yeSushi)
I-Sushi yingqokelela yerayisi, imifuno, kunye nentlanzi ephekiweyo okanye ekrwada enokupakisha i-punch enesondlo. Uphando lucebise ukuba ukutya i-sushi kunokonyusa yonke into ukusuka kwimpilo yamathumbu ukuya kwi-thyroid kunye nokusebenza komzimba.
Sekunjalo, kukho ukwehla ekutyeni i-sushi: Irayisi emhlophe yikhabhohayidrethi esulungekisiweyo, kwaye i-sushi ngokubanzi inomxholo wetyuwa eninzi. Ukuba ujonge ukukhulisa impilo, yigcine ilula ngokuncamathela kwi-sushi engenasoso equlethe kuphela ukutya kwaselwandle okuthandayo kunye nemifuno embalwa.
ISushi lelinye lamacandelo okutya kwaseJapan okuye kwaduma eMelika. Oku kutya kubonakala ngathi kukutya okunesondlo kuba i-sushi iquka irayisi, imifuno, kunye nentlanzi entsha. Ezi zithako zinokuba lukhetho oluhle lokutya ukuba unenjongo efana nokunciphisa umzimba engqondweni-kodwa ngaba i-sushi inempilo? Impendulo ixhomekeke kuhlobo lwesushi onayo.
Kukho iinguqulelo ezininzi malunga nendlela i-sushi enokuthi ilungiswe ngayo kwaye zeziphi izithako ezisetyenziswayo. Eyona sushi isempilweni iya kuba nezithako ezincinci ezifana nenigiri, equka intwana yerayisi egalelwe intlanzi ekrwada.1 Nazi iingenelo zempilo kunye neengozi zesushi-kunye nendlela yokufumana okuninzi kwiodolo yakho.
Ixesha lokuposa: Sep-11-2024
