Vanhu vanowanzofunga sushi sechinovaka muviri uye chine utano.

Zvisinei, ichi chikafu chinozivikanwa cheJapan chinowanzova nehove mbishi. Uyezve, inogara ichidyiwa ne-high-munyu soy sauce.

Saka, iwe unogona kunge uchinetseka pamusoro pezvimwe zvezvinhu zvayo.

Ichi chinyorwa chinotarisa zvakadzama nezve sushi uye hutano hwayo.

Chii chinonzi sushi?

Sushi mupumburu wesowe remugungwa wakazadzwa nemupunga wakabikwa, hove mbishi kana yakabikwa nemuriwo.

Kazhinji inoshandiswa ne soy sauce, wasabi uye marinades.

Sushi yakatanga kuve yakakurumbira muJapan muzana ramakore rechinomwe senzira yekuchengetedza hove.

Hove dzakacheneswa dzaitsikirirwa mupunga nemunyu ndokusiiwa kuti dzivirire kwemavhiki mashomanana kusvikira dzagadzirira kudyiwa ().

Pakati pezana remakore rechi17, yakawedzerwa kumupunga kuderedza nguva yekuvirisa nekuvandudza kuravira kwayo.

Kuvirisa kwacho kwakaregwa muzana remakore rechi19, apo hove itsva dzakatanga kushandiswa panzvimbo pezvo. Izvi zvakazvara vhezheni yekutanga yeyakagadzirira-kudya-sushi yawajaira nhasi ().

SOMMAIRE

Sushi inobva kuJapan uye ine mupunga wakarungwa nevhiniga, hove mbishi kana yakabikwa nemuriwo, zvese zvakaputirwa musora regungwa.

Kudya hove: 11 hutano hunobatsira hwakavakirwa pa…

Nutrient-rich ingredients

Sushi inowanzoonekwa sechikafu chehutano nekuti ine akati wandei-akapfuma zvigadzirwa.

Poisson

Hove inzvimbo yakanaka yeprotein, iodine uye akawanda mavhitamini nemamineral.

Uyezve, ndeimwe yeayo ane vhitamini D ().

Uyezve, hove, iyo uropi hwako nemuviri zvinoda kushanda zvakanaka. Aya mafuta anobatsira kurwisa zvirwere zvakadai sechirwere chemwoyo uye sitiroko (,,).

Hove inobatanidzwawo nengozi yakaderera yezvimwe zvirwere zve autoimmune, kuora mwoyo, uye ndangariro uye kurasikirwa kwemaonero muvakuru vakuru (,,,,,).

Wasabi

Wasabi paste inowanzoshandiswa ne sushi. Sezvo kuravira kwayo kwakasimba kwazvo, inopedzwa chete mune zvishoma.

Inogadzirwa kubva kune grated hunde ye eutrema japonicum, iyo ndeyemhuri imwechete se, horseradish uye mustard.

Wasabi akapfuma mu beta-carotene, glucosinolates uye isothiocyanates. Tsvagiridzo inoratidza kuti makomisheni aya anogona kunge aine antibacterial uye anticancer properties (,,,,).

Zvakadaro, nekuda kwekushaikwa kwechirimwa chewasabi, maresitorendi mazhinji anoshandisa paste yekutevedzera inogadzirwa kubva musanganiswa wehorseradish, mustard powder, uye green coloring. Ichi chigadzirwa hachibviri kuva nehutano hwakafanana.

Algae

Nori imhando yemakwenzi emugungwa anoshandiswa kukungurutsa sushi.

Iine zvakawanda zvinovaka muviri, kusanganisira calcium, phosphorus, iron, sodium, iodine, thiamine uye mavitamini A, C uye E ().

Pamusoro pezvo, 44% yehuremu hwayo hwakaoma ipuroteni, inofananidzwa neprotein-yakapfuma yekudyara senge (, ).

Nekudaro, sushi roll inopa diki diki remugungwa, zvichiita kuti risakwanise kupa zvakawanda kune zvaunoda zvezuva nezuva zvinovaka muviri.

Nori inogona kupawo makomisheni anorwisa mavhairasi, kuzvimba uye kunyangwe cancer. Nekudaro, iwo mazinga emakomponi aya anogona kunge akaderera zvakanyanya kuti ave neakakosha hutano mhedzisiro ().

Pickled ginger

Ginger inotapira, inozivikanwawo se gari, inowanzoshandiswa kuchenesa mukanwa wako pakati pezvidimbu zvakasiyana zvesushi.

Ginger ndiyo yakanaka sosi ye magnesium, mhangura uye manganese ().

Uyezve, inogona kunge iine zvimwe zvinhu zvinobatsira kudzivirira kubva kubhakitiriya nemavhairasi (, ).

Zvidzidzo zvakare zvinoratidza kuti ginger inogona uye inobatsira kuderedza kusvotwa, kurwadziwa kwemisumbu, kurwadziwa kweArthritic, kurwadziwa kwekuenda kumwedzi, uye kunyange LDL (yakaipa cholesterol) mazinga (,,,,,,).

SOMMAIRE

Sushi ine zvakasiyana siyana zvine hutano uye zvinovaka muviri, sehove, wasabi, gungwa, uye ginger yakasanganiswa.

Kudya hove: 11 hutano hunobatsira hwakavakirwa pa…

Yakanatswa makhahydrates uye yakaderera fiber

Chinhu chikuru che sushi ndeye, iyo yakacheneswa uye yakabviswa inenge yese fiber, mavhitaminzi nemamineral.

Zvimwe zvidzidzo zvinoratidza kuti kudya kwakanyanya uye kuwedzera kwakabatana kwemashuga eropa kunogona kukurudzira kuzvimba uye kuwedzera njodzi yechirwere cheshuga uye chirwere chemwoyo (,,).

Uyezve, mupunga wesushi unowanzogadzirwa neshuga. Iyo shuga yakawedzerwa uye yakaderera fiber zvinoreva kuti macarbs ari musushi akaputsika nekukurumidza mukudya kwako.

Izvi zvinogona kutungamirira kuwedzera kweshuga yeropa uye insulin mazinga, izvo zvinogona kuita kuti kudyisa (,).

Zvisinei, zvidzidzo zvinoratidzawo kuti vhiniga yemupunga inowedzerwa kuSushi inogona kubatsira kuderedza shuga yeropa, BP, uye mafuta eropa ().

Kukumbira kuti sushi yako iitwe nemupunga webrown pachinzvimbo chemupunga muchena unogona kuwedzera fiber yemukati uye kukosha kwekudya.

Iwe unogona zvakare kukumbira kuti ma rolls ako aitwe nemupunga mushoma uye mimwe miriwo kuti uwedzere kuwedzera chikafu chemukati.

SOMMAIRE

Sushi ine huwandu hukuru hwemacarbohydrates akacheneswa. Izvi zvinogona kuita kuti iwe uwedzere kudya uye zvinogona kuwedzera njodzi yako yekuzvimba, Type 2 chirwere cheshuga, uye chirwere chemoyo.

Low protein uye mafuta akawanda

Sushi inowanzoonekwa sekudya.

Zvakadaro marudzi mazhinji esushi anogadzirwa nemafuta-akawanda sosi uye yakakangwa tempura batter, iyo inowedzera zvakanyanya yavo macalorie.

Pamusoro pezvo, chimedu chimwe chete chesushi kazhinji chine hove shoma kana miriwo. Izvi zvinoita kuti ive kudya kwakaderera muprotein uye fiber uye naizvozvo kusanyanya kushanda pa (,).

Kuita kuti chikafu chako chinotevera cheSushi chizadze, edza kuchibatanidza nemiso soup, edamame, sashimi, kana wakame saladhi.

SOMMAIRE

Sushi inowanzova nemasosi ane mafuta akawandisa uye toppings asi mashoma emiriwo kana hove. Kushaikwa kweprotein uye fiber zvinogona kuita nyore kuti ive yakakwira-calorie chikafu chisinga kwanise kukuzadza iwe.

Munyu wakawanda

Chikafu cheSushi kazhinji chine munyu wakawanda.

Kutanga, mupunga unoshandiswa kuugadzira unowanzobikwa nemunyu. Pamusoro pezvo, hove dzinopfungaira nemiriwo yakakangwa zvine munyu.

Pakupedzisira, inowanzoshandiswa ne soy muto, iyo yakanyanya munyu.

Munyu wakawandisa mukudya kwako unogona kuwedzera njodzi yegomarara remudumbu. Inogonawo kukurudzira kukwira kweropa muvanhu vane hanya nechinhu ichi (,,,).

Kana iwe uchida kuderedza mafuta ako, unofanira kuderedza kana kudzivisa soy muto, uyewo sushi yakagadzirwa nehove yakasvuta, yakadai semackerel kana salmon.

Kunyangwe zvingakutadzisa kudyisa, zvine munyu wakawanda. Kana iwe uri kutarisa kunwa kwako munyu, ungangoda kuidzivirira zvakare.

SOMMAIRE

Sushi inogona kuva nemunyu wakawanda, izvo zvinogona kuwedzera njodzi yegomarara remudumbu uye kukurudzira BP mune vamwe vanhu.

Kusvibiswa nemabhakitiriya nemaparasite

Kudya sushi yakagadzirwa nehove mbishi kunogona kukuisa pachena kune akasiyana mabhakitiriya uye zvipembenene (,,,,).

Mamwe emhando dzinonyanya kuwanikwa musushi dzinosanganisira Salmonella, zvakasiyana-siyana Vibrio mabhakitiriya uye anisakis et Diphyllobothrium zvipembenene (,,,,).

Zvakakosha kuziva kuti Food and Drug Administration (FDA) haisati yatonga kushandiswa kwe "sushi grade fish" label. Saka nekudaro, iyi label haivimbise kuti sushi yaunodya yakachengeteka.

Murau wazvino uno ndewekuti dzimwe hove dzinofanira kuiswa chando kuti dziuraye tupukanana dzisati dzapihwa dzisiri mbishi.

Ongororo ichangoburwa yakaongorora kushandiswa mumaresitorendi makumi maviri nematatu echiPutukezi uye yakaona kuti makumi matanhatu nenhatu muzana emasampuli aive akasvibiswa nehutachiona hunokuvadza ().

Zvisinei, kushandiswa kwakakodzera kwezvokudya nekugadzirisa maitiro kunogona kuderedza dambudziko rekusvibiswa (,).

Kuti uderedze njodzi yako yechepfu yezvokudya, edza kudya sushi kumaresitorendi ane mukurumbira angangoita kutevera nzira dzakanaka dzokuchengetedza zvokudya. Iwe unogona zvakare kusarudza miriwo kana yakabikwa hove rolls.

Vamwe vanhu, kusanganisira vakadzi vane pamuviri, vana vadiki, vakweguru, uye avo vane immune system isina simba, vangangoda kudzivirira hove mbishi sushi zvachose.

SOMMAIRE

Sushi inogadzirwa nehove mbishi inogona kunge iine mabhakitiriya anokuvadza uye tupukanana. Kusagadziriswa kwechikafu uye kubata kunowedzera njodzi yekusvibiswa.

Mercury uye mamwe muchetura

Hove dzinogonawo kuve nesimbi dzinorema senge nekuda kwekusvibiswa kwegungwa.

Hove dzinodya, dzakadai seswordfish, mackerel, marlin uye shark, dzinowanzova nepamusoro-soro.

Zvokudya zvemugungwa zvakaderera mumercury zvinosanganisira salmon, eel, urchin yegungwa, trout, gakanje uye octopus ().

Mamwe marudzi emuchetura anowanikwa muhove anogona kukonzera ciguatera kana kuti scombroid poisoning ().

Bass, grouper, uye red snapper zvinonyanya kukonzera chepfu ye ciguatera, nepo muchetura we scombroid uchiwanzo konzerwa nekudya tuna, mackerel, kana mahi-mahi () .

Unogona kuderedza njodzi yako nekudzivisa mhando dzehove dzinenge dzine utachiona.

SOMMAIRE

Mamwe marudzi ehove anogona kunge aine chepfu, kusanganisira mercury.

Maitiro Ekuwedzera Hutano Mabhenefiti eSushi

Kuti uwane zvakanyanya hutano mabhenefiti kubva kuSushi, tevera aya akareruka nhungamiro:

• Wedzera kudya kwaunoita zvinovaka muviri. Sarudza sushi rolls yakagadzirwa nemupunga webrown pane iwo akagadzirwa nemupunga muchena.
• Sarudza conical mabhanzi (temaki), ane mupunga mushoma pane echinyakare mabhanzi.
• Wedzera mapuroteni uye fiber zviri mukudya kwako. Fambisa sushi yako ne edamame, wakame saladhi, miso soup kana sashimi.
• Dzivisa mabhanzi akagadzirwa nekrimu chizi, sosi kana tempura. Kugadzira crunch pasina izvi zvisina kunaka zvimisikidzo, bvunza zvekuwedzera.
• Deredza soy muto. Kana iwe uine hanya nemunyu, dzivisa kana kungonyudza sushi yako mairi.
• Raira sushi kubva kumaresitorendi ane mukurumbira, ayo anowanzo kutevedzera maitiro akanaka ekuchengetedza chikafu.

SOMMAIRE

Pane nzira dzakasiyana dzekuwedzera hutano hwakanaka hwe sushi yako uku uchideredza kukuvadza kwayo.

Chinonyanya kukosha

Sushi mupumburu wekuJapan wakagadzirwa nemupunga, miriwo uye chikafu chegungwa mbishi kana chakabikwa.

Yakapfuma mune akati wandei mavhitamini, zvicherwa uye makomisheni anobatsira kune hutano.

Zvisinei, mamwe marudzi akakwirira mumakrohydrates akacheneswa, munyu uye mafuta asina kunaka.

Kunyange zvakadaro, kana iwe wakachenjera pamusoro pekuti unoidya sei, sushi inogona kuva kuwedzera kukuru kune kudya.