Ingabe ibhokisi le-sushi liphilile?

I-Sushi ingenye yezingxenye zokudla kwaseJapane osekudumile eMelika. Lokhu kudla kubonakala kuwukudla okunomsoco njengoba i-sushi ihlanganisa ilayisi, imifino, nezinhlanzi ezintsha. Lezi zithako zingaba ukukhetha okuhle kokudla ongakudla uma unomgomo onjengokulahlekelwa isisindo engqondweni-kodwa ingabe i-sushi inempilo? Impendulo incike ohlotsheni lwe-sushi onalo.

Kunezinhlobonhlobo eziningi zokuthi i-sushi ingalungiswa kanjani nokuthi yiziphi izithako ezisetshenziswayo. I-sushi enempilo kakhulu izoba nezithako ezincane njenge-nigiri, ehlanganisa nenani elincane selayisi elifakwe inhlanzi eluhlaza.1 Nazi izinzuzo zezempilo nezingozi ze-sushi—nokuthi ungazuza kanjani ngokugcwele e-oda lakho.(Ibhokisi le-sushi)

Inempilo Kangakanani I-Sushi?(Ibhokisi le-sushi)

I-Sushi ingenye yezingxenye zokudla kwaseJapane osekudumile eMelika. Lokhu kudla kubonakala kuwukudla okunomsoco njengoba i-sushi ihlanganisa ilayisi, imifino, nezinhlanzi ezintsha. Lezi zithako zingaba ukukhetha okuhle kokudla ongakudla uma unomgomo onjengokulahlekelwa isisindo engqondweni-kodwa ingabe i-sushi inempilo? Impendulo incike ohlotsheni lwe-sushi onalo.

Kunezinhlobonhlobo eziningi zokuthi i-sushi ingalungiswa kanjani nokuthi yiziphi izithako ezisetshenziswayo. I-sushi enempilo kakhulu izoba nezithako ezincane njenge-nigiri, ehlanganisa nenani elincane selayisi elifakwe inhlanzi eluhlaza.1 Nazi izinzuzo zezempilo nezingozi ze-sushi—nokuthi ungazuza kanjani ngokugcwele e-oda lakho.

Inempilo Kangakanani I-Sushi?(Ibhokisi le-sushi)

Izithako ezisetshenziselwa ukwenza i-sushi zisiza ukunquma impilo yayo. I-Sushi isebenzisa i-nori-uhlobo lwezitshalo zasolwandle-kanye ne-salmon, isibonelo, ingakunikeza imisoco eminingi.

I-Nori iqukethe i-folic acid, i-niacin, i-calcium, namavithamini A, C, no-K; i-salmon inama-omega-3 fatty acids, awusizo empilweni yobuchopho.23 Nokho, ukudla kwakho kwe-carb kungase kuphakame uma wengeza irayisi ku-sushi yakho. Inkomishi eyodwa yerayisi okusanhlamvu okufushane iqukethe amagremu angama-53 wamacarbohydrates.4

Indlela i-sushi elungiswa ngayo futhi enongwe ngayo ingasusa umsoco ophelele. Abapheki bangase bengeze ushukela, usawoti, noma kokubili, ukwenza irayisi libe mnandi futhi linambitheke kakhudlwana, u-Ella Davar, RD, CDN, isazi sezokudla esihlanganisiwe esibhalisiwe kanye nomeluleki wezempilo oqinisekisiwe ozinze eManhattan, utshele abezempilo.

Ezinye izinhlobo ze-sushi zingaba nezithako ezengeziwe sezizonke. UMarisa Moore, i-RDN, isazi sokudla okunempilo esibhalisiwe esizinze e-Atlanta, utshele abezempilo ukuthi ama-rolls “acwiliswe ku-tempura futhi athosiwe [bese] embozwa ngesoso enokhilimu ngeke afane nalawo asongwe nge-nori kuphela futhi apakishwe izinhlanzi, irayisi, nemifino.”

Ungadla Kangaki I-Sushi?(Ibhokisi le-sushi)

Ukuthi umuntu angayijabulela kaningi kangakanani i-sushi kuncike ezithakweni ze-sushi. Kungase kulungile ukudla i-sushi ngaphandle kwenhlanzi eluhlaza kaningi kunezinhlobo ezinezinhlanzi eziluhlaza. Izincomo ezisemthethweni ukugwema inhlanzi eluhlaza—ngaphandle kwalapho kade iqandisiwe—njengoba inhlanzi eluhlaza ingase ibe nezimuncagazi noma amagciwane.56

I-Sushi Engcono Kakhulu Nembi Kakhulu(Ibhokisi le-sushi)

Ngenxa yokuthi kunezinketho eziningi ze-sushi, kungaba nzima ukwazi ukuthi ungaqala kuphi uma usulungele uku-oda. U-Davar uncome ukukhetha i-nigiri noma i-sashimi, enezingcezu zezinhlanzi eziluhlaza, futhi uyihlanganise nesaladi eseceleni noma imifino ephekiwe.

“Umbono uwukubona imibala eminingi evela ezinhlanzini nemifino ehlukahlukene kanye nombala omhlophe omncane werayisi eliphekiwe eliphekiwe,” kusho uDavar. “Ngaphezu koqweqwe olujwayelekile lokugoqwa kwerayisi, ngithanda uku-oda i-'Naruto-style' okuwumqulu osongwe nge-cucumber. Kuyajabulisa, kushubile, futhi kwenza inketho enempilo enhle ngaphezu kwezinketho zemenyu ye-sushi yendabuko. "

Zama ukusebenzisa izinhlobo ezinempilo zezinhlanzi njenge-salmon ne-Pacific chub mackerel, ezine-mercury encane, kuma-sushi rolls. Gwema i-King mackerel ene-mercury ephezulu.7 Ukwengeza, khetha isoso yesoya enesodium ephansi bese uthola ezinye izithuthukisi ukunambitheka okunempilo njenge-wasabi noma i-ginger efakwe emanzini anosawoti (gari).

“Esikhundleni sokuthembela emagameni, bheka okungaphakathi [kwi-sushi] kanye namasoso,” kusho uMoore. "Hamba uyothenga ukudla kwasolwandle okuthandayo, nemifino efana nekhukhamba nezaqathi, bese wengeza ukhilimu ovela kukotapheya." Ungaphinda ucele noma ngubani olungiselela i-sushi yakho ukuthi asebenzise irayisi elincane kunelijwayelekile, kusho uDavar, "ukuvikela ukukhuphuka kukashukela egazini ngenxa yomthwalo ophakeme wama-carbohydrate avela elayisi elimhlophe kanye nesiphuzo esimnandi esisetshenziselwa ukwenziwa."

Izinzuzo ezingaba khona(Ibhokisi le-sushi)

Izinhlanganisela ezihlukahlukene zemifino nezinhlanzi ezihlukahlukene zingase zibe nezinzuzo ezicebisayo. Lezo zinzuzo zingabandakanya:8

Ukwanda kokusebenza kwegilo ngenxa yokuqukethwe kwe-iodine9

Ihhovisi Lezithasiselo Zokudla. Iodine.

Ukuthuthukiswa kwempilo yamathumbu8

Ukuthuthukiswa kwempilo yenhliziyo ngenxa yokuqukethwe kwe-omega-310

Amasosha omzimba aqinile8

Izingozi Ezingenzeka(Ibhokisi le-sushi)

I-Sushi ingaba inketho enempilo, kodwa lokhu kudla okumnandi akunawo amaphutha akho. Ngezinzuzo kuza nezingozi ezimbalwa okufanele zicatshangelwe nazo, njenge:

Ingozi ephezulu yokugula okutholakala ekudleni uma i-sushi iqukethe inhlanzi eluhlaza11

Ukwenyuka kwe-carb ecwengiwe ngokusetshenziswa kwerayisi elimhlophe12

Ukwenyuka kokudla kwe-sodium kusuka kuzithako-ngaphambi kwe-soy sauce

Ukuthathwa kwe-mercury okungenzeka kunyuke7

Ihlala Isikhathi Esingakanani Efrijini?(Ibhokisi le-sushi)

Ubude besikhathi ongayigcina i-sushi efrijini buzoncika ezithakweni zayo. Isibonelo, i-sushi cishe izohlala esiqandisini kuze kube yizinsuku ezimbili uma iqukethe inhlanzi eluhlaza noma i-shellfish. Lezi zinhlobo zezinhlanzi kufanele zigcinwe efrijini lokushisa elingu-40 degrees Fahrenheit noma ngaphansi.13

Isibuyekezo Esisheshayo(Ibhokisi le-sushi)

I-Sushi iqoqo lalayisi, imifino, nenhlanzi ephekiwe noma eluhlaza engapakisha isibhakela esinomsoco. Ucwaningo luye lwaphakamisa ukuthi ukudla i-sushi kungakhuphula yonke into kusukela empilweni yamathumbu kuya ku-thyroid kanye nokusebenza komzimba.

Noma kunjalo, kukhona okungahambi kahle ekudleni i-sushi: Irayisi elimhlophe i-carbohydrate ecolisisiwe, futhi i-sushi ngokuvamile inosawoti omningi. Uma ubheke ukuthuthukisa impilo, igcine ilula ngokunamathela ku-sushi engenasoso equkethe kuphela ukudla kwakho kwasolwandle okuyintandokazi kanye nemifino embalwa.

I-Sushi ingenye yezingxenye zokudla kwaseJapane osekudumile eMelika. Lokhu kudla kubonakala kuwukudla okunomsoco njengoba i-sushi ihlanganisa ilayisi, imifino, nezinhlanzi ezintsha. Lezi zithako zingaba ukukhetha okuhle kokudla ongakudla uma unomgomo onjengokulahlekelwa isisindo engqondweni-kodwa ingabe i-sushi inempilo? Impendulo incike ohlotsheni lwe-sushi onalo.

Kunezinhlobonhlobo eziningi zokuthi i-sushi ingalungiswa kanjani nokuthi yiziphi izithako ezisetshenziswayo. I-sushi enempilo kakhulu izoba nezithako ezincane njenge-nigiri, ehlanganisa nenani elincane selayisi elifakwe inhlanzi eluhlaza.1 Nazi izinzuzo zezempilo nezingozi ze-sushi—nokuthi ungazuza kanjani ngokugcwele e-oda lakho.