Manaʻo ka poʻe maʻamau sushi e like me ka meaʻai a me ke olakino.

Eia nō naʻe, loaʻa pinepine kēia kīʻaha Iapana kaulana i nā iʻa maka. Hoʻohui ʻia, ʻai mau ʻia me ka paʻakai soy sauce.

No laila, hopohopo paha ʻoe e pili ana i kekahi o kāna mau meaʻai.

Ke nānā nei kēia ʻatikala i ka sushi a me kona hopena olakino.

He aha ka sushi?

Sushi he ʻōwili limu i hoʻopiha ʻia me ka laiki moʻa, ka iʻa maka a moʻa paha a me nā mea kanu.

Hāʻawi pinepine ʻia me ka soy sauce, wasabi a me nā marinades.

Ua kaulana mua ʻo Sushi ma Iapana i ke kenekulia 7 ma ke ʻano he ala e mālama ai i ka iʻa.

Ua kaomi ʻia ka iʻa i hoʻomaʻemaʻe ʻia ma waena o ka laiki a me ka paʻakai a waiho ʻia e hoʻomoʻa no kekahi mau pule a hiki i ka mākaukau e ʻai ().

Ma ka waena o ke kenekulia 17, ua hoʻohui ʻia i ka laiki e hōʻemi i ka manawa fermentation a hoʻomaikaʻi i kona ʻono.

Ua haʻalele ʻia ke kaʻina hana fermentation i ke kenekulia 19, i ka wā i hoʻomaka ai ka hoʻohana ʻana i nā iʻa hou. Ua hānau kēia i kahi mana mua o ka sushi mākaukau e ʻai āu i maʻa ai i kēia lā ().

KANAWAI

No Iapana mai ka sushi a loaʻa i ka laiki i ʻono ʻia me ka vīneka, nā iʻa maka a i kuke ʻia paha a me nā mea kanu, ua ʻōwili ʻia i ka limu.

ʻAi i ka iʻa: 11 mau pono olakino e pili ana i…

ʻO nā mea waiwai waiwai

Manaʻo pinepine ʻia ʻo Sushi he meaʻai olakino no ka mea aia kekahi mau mea momona momona.

Poisson

He kumu maikaʻi ka iʻa o ka protein, iodine a me nā huaora a me nā minela.

Eia kekahi, ʻo ia kekahi o nā mea i loaʻa maoli i ka vitamin D ().

Eia kekahi, ʻo ka iʻa, kahi e pono ai i kou lolo a me kou kino ke hana maikaʻi. Kōkua kēia mau momona i ka hakakā ʻana i nā maʻi e like me ka maʻi puʻuwai a me ka hahau (, , ).

Hoʻopili pū ʻia ka iʻa i kahi pilikia haʻahaʻa o kekahi mau maʻi autoimmune, puʻuwai, a me ka hoʻomanaʻo a me ka nalowale ʻana o ka ʻike i nā poʻe ʻelemakule (, , , , ).

Wasabi

Hoʻohana pinepine ʻia ʻo Wasabi paste me ka sushi. No ka ikaika loa o kona ʻono, ʻai wale ia ma nā mea liʻiliʻi.

Hana ʻia ia mai ke kumu ʻala o eutrema japonicum, no ka ohana like me , horseradish a me ka sinapi.

Loaʻa ka Wasabi i ka beta-carotene, glucosinolates a me isothiocyanates. Hōʻike nā noiʻi e loaʻa paha i kēia mau pūhui nā mea antibacterial a me ka anticancer (, , , ).

Eia nō naʻe, ma muli o ka liʻiliʻi o ka mea kanu wasabi, nui nā hale ʻaina e hoʻohana i kahi paʻi hoʻohālike i hana ʻia mai ka hui ʻana o ka horseradish, ka pauka sinapi, a me ka kala ʻōmaʻomaʻo. ʻAʻole paha i loaʻa i kēia huahana nā waiwai meaʻai like.

Algae

ʻO Nori kekahi ʻano limu i hoʻohana ʻia no ka ʻōwili sushi.

Loaʻa iā ia nā meaʻai he nui, me ka calcium, phosphorus, iron, sodium, iodine, thiamine a me nā huaora A, C a me E ().

Eia kekahi, ʻo 44% o kona kaumaha maloʻo he protein, kahi i hoʻohālikelike ʻia me nā meaʻai mea kanu waiwai nui e like me (, ).

Eia naʻe, hāʻawi ka sushi roll i ka limu liʻiliʻi loa, no laila ʻaʻole ia e hāʻawi nui i kāu mau meaʻai i kēlā me kēia lā.

Hiki nō hoʻi iā Nori ke hāʻawi i nā pūhui e hakakā ai i nā maʻi maʻi, ʻāʻā a me ka maʻi kanesa. Eia naʻe, haʻahaʻa loa nā pae o kēia mau pūhui e loaʻa ai nā hopena olakino koʻikoʻi ().

Piʻi ʻalaʻala

Hoʻohana pinepine ʻia ka ʻala ʻala ʻono, ʻike ʻia ʻo gari, e hoʻomaʻemaʻe i kou palale ma waena o nā ʻāpana sushi.

He kumu maikaʻi ʻo Ginger o ka magnesium, ke keleawe a me ka manganese ().

Eia hou, loaʻa iā ia kekahi mau waiwai e kōkua i ka pale ʻana i ka maʻi bacteria a me nā maʻi (,).

Hōʻike hou aʻe nā haʻawina e hiki ke kōkua a kōkua i ka hoʻohaʻahaʻa ʻana i ka nausea, ʻeha ʻiʻo, ʻeha ʻeha, ʻeha menstrual, a me nā pae LDL (kolesterol maikaʻi ʻole) (, , , , , ).

KANAWAI

Loaʻa i ka sushi nā ʻano meaʻai olakino a waiwai nui hoʻi, e like me ka iʻa, ka wasabi, ka limu, a me ka ʻalaʻala pickled.

ʻAi i ka iʻa: 11 mau pono olakino e pili ana i…

ʻO nā kalapona i hoʻomaʻemaʻe ʻia a me ka fiber haʻahaʻa

ʻO ka mea nui o ka sushi, ʻo ia ka mea i hoʻomaʻemaʻe ʻia a wehe ʻia i nā fiber a pau, nā huaora a me nā minela.

Ke hōʻike nei kekahi mau haʻawina e hiki ke hoʻonui i ka ʻai nui a me ka piʻi ʻana o ke kō koko koko e hoʻonui i ka maʻi diabetes a me ka maʻi puʻuwai (, , ).

Eia kekahi, hoʻomākaukau pinepine ʻia ka laiki sushi me ke kō. ʻO ke kō i hoʻohui ʻia a me ka fiber haʻahaʻa, ʻo ia hoʻi, ua wāwahi koke ʻia nā kaʻa i loko o ka sushi i kāu ʻōnaehana digestive.

Hiki i kēia ke alakaʻi i ka hoʻonui ʻana i ke kō koko a me nā pae insulin, hiki ke kōkua i ka ʻai nui (,).

Eia nō naʻe, hōʻike ʻia nā haʻawina e hiki i ka vīneka raiki i hoʻohui ʻia i ka sushi ke kōkua i ka hōʻemi ʻana i ke kō koko, ke koko, a me nā momona koko ().

No ke noi ʻana e hana ʻia kāu sushi me ka laiki ʻulaʻula ma mua o ka laiki keʻokeʻo hiki ke hoʻonui i kona ʻano fiber a me ka waiwai kūpono.

Hiki iā ʻoe ke noi aku e hana ʻia kāu mau ʻōwili me ka liʻiliʻi o ka laiki a me nā mea kanu hou aʻe i mea e hoʻonui ai i ka meaʻai.

KANAWAI

Loaʻa i ka sushi ka nui o nā kalapona i hoʻomaʻemaʻe ʻia. Hiki i kēia ke hoʻonui iā ʻoe i ka ʻai nui a hiki ke hoʻonui i kou pilikia o ka mumū, type 2 diabetes, a me ka maʻi puʻuwai.

ʻO ka protein haʻahaʻa a me ka momona kiʻekiʻe

Manaʻo pinepine ʻia ʻo sushi he meaʻai.

He nui naʻe nā ʻano sushi i hana ʻia me nā mea momona momona a me ka batter tempura palai, kahi e hoʻonui nui ai i kā lākou calorie.

Eia kekahi, ʻo kahi ʻāpana sushi maʻamau ka liʻiliʻi loa o ka iʻa a i ʻole nā ​​mea kanu. ʻO kēia ka meaʻai haʻahaʻa i ka protein a me ka fiber a no laila ʻaʻole maikaʻi loa i (, ).

No ka hoʻopiha piha ʻana i kāu ʻai sushi, e hoʻāʻo e hoʻohui me ka sopa miso, edamame, sashimi, a i ʻole ka salakeke wakame.

KANAWAI

Loaʻa pinepine ʻia ka sushi i nā mea momona momona a me nā mea hoʻopiha akā liʻiliʻi nā mea kanu a iʻa paha. ʻO ka nele o ka protein a me ka fiber hiki ke lilo ia i meaʻai calorie kiʻekiʻe ʻaʻole paha e hoʻopiha iā ʻoe.

Nui ka paʻakai

He nui ka paʻakai ma ka ʻai sushi.

ʻO ka mua, ʻo ka laiki i hoʻomākaukau ʻia e kuke pinepine ʻia me ka paʻakai. Eia kekahi, he paʻakai nō hoʻi nā iʻa puhi a me nā mea ʻai ʻiʻo.

ʻO ka hope, hāʻawi mau ʻia me ka soy sauce, he kiʻekiʻe loa i ka paʻakai.

ʻO ka nui o ka paʻakai i kāu meaʻai hiki ke hoʻonui i kou pilikia o ka maʻi maʻi ʻōpū. Hiki iā ia ke hoʻoikaika i ke koko kiʻekiʻe i ka poʻe i maʻa i kēia mea (, , ).

Inā makemake ʻoe e hōʻemi i kou momona, pono ʻoe e hōʻemi a pale i ka soy sauce, a me ka sushi i hoʻomākaukau ʻia me nā iʻa puhi, e like me ka mackerel a i ʻole ka salmon.

ʻOiai hiki ke pale iā ʻoe mai ka ʻai nui ʻana, aia ka nui o ka paʻakai. Inā ʻoe e nānā ana i kāu ʻai ʻana i ka paʻakai, makemake paha ʻoe e pale aku.

KANAWAI

Hiki ke loaʻa i ka sushi ka nui o ka paʻakai, hiki ke hoʻonui i ka pilikia o ka maʻi maʻi ʻōpū a hoʻoikaika i ke koko kiʻekiʻe i kekahi poʻe.

ʻO ka hoʻohaumia ʻana e ka bacteria a me nā parasites

ʻO ka ʻai ʻana i ka sushi i hana ʻia mai ka iʻa maka hiki ke hōʻike iā ʻoe i nā maʻi bacteria a me nā parasites (, , , ).

ʻO kekahi o nā ʻano i loaʻa pinepine ʻia i ka sushi Salmonella, mea like ole Vibrio bacteria a me anisakis et Diphyllobothrium nā palaka (, , , ).

He mea nui e hoʻomaopopo ʻaʻole hoʻoponopono ka Food and Drug Administration (FDA) i ka hoʻohana ʻana i ka lepili "sushi grade fish". No laila, ʻaʻole hōʻoia kēia lepili i ka palekana o ka sushi āu e ʻai ai.

ʻO ka hoʻoponopono wale nō i kēia manawa, pono e hoʻopaʻa ʻia kekahi iʻa i mea e pepehi ai i nā parasites ma mua o ka lawelawe ʻia ʻana i ka maka.

Ua nānā ʻia kahi noiʻi hou i ka hoʻohana ʻana i nā hale ʻaina Pukiki 23 a ʻike ʻia he 64% o nā laʻana i haumia me nā microorganism ʻino ().

Eia nō naʻe, hiki i nā kaʻina hana kūpono a me ka mālama ʻana i ka meaʻai ke hōʻemi i ka pilikia o ka palaka (,).

No ka hōʻemi ʻana i kou pilikia o ka make ʻana i ka meaʻai, e hoʻāʻo e ʻai i ka sushi ma nā hale ʻaina kaulana e hahai ana i nā hana palekana meaʻai maikaʻi. Hiki iā ʻoe ke koho i nā ʻōwili iʻa meaʻai a i ʻole i kuke ʻia.

ʻO kekahi poʻe, me nā wahine hāpai, nā kamaliʻi liʻiliʻi, ka poʻe ʻelemakule, a me nā poʻe me nā ʻōnaehana pale nawaliwali, pono paha e ʻalo loa i ka sushi iʻa maka.

KANAWAI

Hiki ke loaʻa i ka sushi i hana ʻia mai ka iʻa maka i loko o nā maʻi bacteria a me nā parasites. ʻO ka hana ʻana a me ka mālama ʻana i nā meaʻai kūpono ʻole e hoʻonui i ka pilikia o ka haumia.

Mercury a me nā meaʻawaʻawa'ē aʻe

Hiki nō i ka iʻa ke loaʻa nā metala kaumaha e like me ka haumia o ke kai.

Loaʻa i nā iʻa predatory, e like me ka swordfish, mackerel, marlin a me ka manō, ke kiʻekiʻe loa.

ʻO nā ʻano meaʻai iʻa haʻahaʻa i ka mercury, ʻo ia hoʻi ka salmon, eel, sea urchin, trout, crab and octopus ().

Hiki i nā ʻano mea ʻawaʻawa ʻē aʻe i loaʻa i loko o ka iʻa ke alakaʻi i ka ciguatera a i ʻole scombroid poisoning ().

ʻO ka bass, grouper, a me ka ʻulaʻula ke kumu o ka make ʻana o ka ciguatera, ʻoiai ʻo ka make ʻana o ka scombroid ka hopena ma muli o ka ʻai ʻana i ka tuna, mackerel, a i ʻole mahi-mahi ().

Hiki iā ʻoe ke hōʻemi i kou pilikia ma ka pale ʻana i nā ʻano iʻa i hoʻopaʻa ʻia.

KANAWAI

Hiki ke haumia i kekahi mau ʻano iʻa i nā mea ʻawaʻawa, me ka mercury.

Pehea e hoʻonui ai i nā pono olakino o Sushi

No ka loaʻa ʻana o nā pono olakino maikaʻi loa mai ka sushi, e hahai i kēia mau alakaʻi maʻalahi:

• E hoʻonui i kāu ʻai meaʻai. E koho i nā ʻōwili sushi i hana ʻia mai ka laiki ʻeleʻele ma mua o nā mea i hana ʻia mai ka laiki keʻokeʻo.
• E koho i nā bun conical (temaki), me ka liʻiliʻi o ka laiki ma mua o nā bun kuʻuna.
• E hoʻonui i ka protein a me ka fiber o kāu meaʻai. E hui pū me kāu sushi me ka edamame, wakame salad, miso soup a i ʻole sashimi.
• E hōʻalo i nā ʻōpala i hana ʻia me ka tilika cream, sauces a i ʻole tempura. No ka hana ʻana i ka crunch me ka ʻole o kēia mau mea pono ʻole, e noi hou aku.
• E hoemi i ka soy sauce. Inā maʻalahi ʻoe i ka paʻakai, e hōʻalo a ʻoluʻolu wale i kāu sushi i loko.
• E kauoha i nā sushi mai nā hale ʻaina kaulana, ʻoi aku ka maikaʻi o ka hahai ʻana i nā hana palekana meaʻai maikaʻi.

KANAWAI

Aia nā ala like ʻole e hoʻonui ai i nā pono olakino o kāu sushi me ka hōʻemi ʻana i kona mau pōʻino.

ʻO ka laina lalo

ʻO Sushi kahi ʻōwili Iapana i hana ʻia mai ka laiki, nā mea kanu a me nā iʻa iʻa maka a i kuke ʻia paha.

He waiwai nui ia i nā huaora, nā minela a me nā pūhui e pono ai ke olakino.

Eia nō naʻe, kiʻekiʻe kekahi mau ʻano i loko o nā kalapona i hoʻomaʻemaʻe ʻia, ka paʻakai a me nā momona maikaʻi ʻole.

Eia nō naʻe, inā naʻauao ʻoe i kāu ʻai ʻana, hiki i ka sushi ke lilo i mea hoʻohui maikaʻi i ka ʻai.