He olakino anei ka pahu sushi?

ʻO ka Sushi kekahi o nā ʻāpana o ka papaʻai Kepanī i lilo i mea kaulana ma ʻAmelika. Me he mea lā he meaʻai momona kēia meaʻai no ka mea, aia ka laiki, nā mea kanu, a me nā iʻa hou i loko o ka sushi. Hiki i kēia mau mea hoʻohui ke lilo i mau koho meaʻai maikaʻi e ʻai ai inā he pahuhopu kāu e like me ka pohō kaumaha—akā, olakino anei ka sushi? Aia ka pane i ke ʻano o ka sushi āu e loaʻa ai.

Aia kekahi mau ʻano like ʻole e pili ana i ke ʻano o ka hoʻomākaukau ʻana i ka sushi a me nā mea hoʻohui i hoʻohana ʻia. ʻO ka sushi olakino loa e loaʻa nā mea liʻiliʻi e like me ka nigiri, ʻo ia hoʻi kahi laiki liʻiliʻi i hoʻopaʻa ʻia me ka iʻa maka.1 Eia nā pono olakino a me nā pilikia o ka sushi—a pehea e loaʻa ai ka hapa nui o kāu kauoha.Pahu sushi)

Pehea ke olakino o ka sushi?(Pahu sushi)

ʻO ka Sushi kekahi o nā ʻāpana o ka papaʻai Kepanī i lilo i mea kaulana ma ʻAmelika. Me he mea lā he meaʻai momona kēia meaʻai no ka mea, aia ka laiki, nā mea kanu, a me nā iʻa hou i loko o ka sushi. Hiki i kēia mau mea hoʻohui ke lilo i mau koho meaʻai maikaʻi e ʻai ai inā he pahuhopu kāu e like me ka pohō kaumaha—akā, olakino anei ka sushi? Aia ka pane i ke ʻano o ka sushi āu e loaʻa ai.

Aia kekahi mau ʻano like ʻole e pili ana i ke ʻano o ka hoʻomākaukau ʻana i ka sushi a me nā mea hoʻohui i hoʻohana ʻia. ʻO ka sushi olakino loa e loaʻa nā mea liʻiliʻi e like me ka nigiri, ʻo ia hoʻi kahi laiki liʻiliʻi i hoʻopaʻa ʻia me ka iʻa maka.1 Eia nā pono olakino a me nā pilikia o ka sushi—a pehea e hoʻohana pono ai i kāu kauoha.

Pehea ke olakino o ka sushi?(Pahu sushi)

ʻO nā mea hoʻohui i hoʻohana ʻia no ka hana ʻana i ka sushi e kōkua i ka hoʻoholo ʻana i kona olakino. ʻO ka sushi e hoʻohana ana i ka nori—he ʻano limu—a me ka iʻa sālemona, no ka laʻana, hiki ke hāʻawi iā ʻoe i ka nui o nā meaola.

Loaʻa i ka Nori ka waikawa folic, niacin, calcium, a me nā huaora A, C, a me K; loaʻa i ka salemona nā waikawa momona omega-3, he mea kōkua ia no ke olakino o ka lolo.23 Eia naʻe, ʻoi aku ka kiʻekiʻe o kāu ʻai kalapona inā hoʻohui ʻoe i ka laiki i kāu sushi. Loaʻa i hoʻokahi kīʻaha laiki pōkole he 53 grams o nā kalapona.4

ʻO ke ʻano o ka hoʻomākaukau ʻana a me ka hoʻomoʻa ʻana i ka sushi hiki ke hoʻemi i ka meaʻai holoʻokoʻa. Hiki i nā kuke ke hoʻohui i ke kō, ka paʻakai, a i ʻole nā ​​​​mea ʻelua, e ʻoi aku ka ʻono a me ka ʻono o ka laiki, wahi a Ella Davar, RD, CDN, he meaʻai meaʻai i hoʻopaʻa inoa ʻia a me ke kākāʻōlelo olakino i hōʻoia ʻia ma Manhattan, i haʻi aku iā Health.

Loaʻa paha i kekahi mau ʻano sushi nā mea hoʻohui keu ma ke ʻano holoʻokoʻa. Ua haʻi aku ʻo Marisa Moore, RDN, he meaʻai meaʻai i hoʻopaʻa inoa ʻia ma Atlanta, iā Health ʻaʻole like nā ʻōwili "i hoʻoluʻu ʻia i loko o ka tempura a palai ʻia [a] a laila uhi ʻia me kahi mea ʻono momona me nā mea i wahī wale ʻia i loko o ka nori a hoʻopiha ʻia me ka iʻa, ka laiki, a me nā mea kanu."

ʻEhia pinepine e hiki ai iā ʻoe ke ʻai i ka sushi?(Pahu sushi)

ʻO ka pinepine o ka hiki i ke kanaka ke ʻai i ka sushi ma muli o nā mea hoʻohui o ka sushi. He mea maikaʻi paha ke ʻai pinepine i ka sushi me ka ʻole o ka iʻa maka ma mua o nā ʻano me ka iʻa maka. ʻO nā ʻōlelo aʻoaʻo kūhelu e pale i ka iʻa maka—ke ʻole ia i hoʻopaʻahau mua ʻia—no ka mea, hiki i ka iʻa maka ke loaʻa nā parasites a bacteria paha.56

ʻO Sushi maikaʻi loa a ʻino loa(Pahu sushi)

Ma muli o ka nui o nā koho sushi, hiki ke paʻakikī ke ʻike i kahi e hoʻomaka ai ke mākaukau ʻoe e kauoha. Ua ʻōlelo ʻo Davar e koho i ka nigiri a i ʻole sashimi, nona nā ʻāpana iʻa maka, a hoʻohui pū me ka salakeke ʻaoʻao a i ʻole nā ​​​​mea kanu i moʻa ʻia.

"ʻO ka manaʻo, ʻo ia ka ʻike ʻana i nā kala hou aʻe mai nā iʻa a me nā mea kanu like ʻole a emi iho ke keʻokeʻo o ka laiki i hoʻomoʻa ʻia me ka vīnega," wahi a Davar. "Ma waho aʻe o ka ʻōwili maʻamau i wahī ʻia me ka laiki, makemake au e kauoha i ke ʻano 'Naruto' ʻo ia hoʻi kahi ʻōwili i wahī ʻia i ka kukama. He mea leʻaleʻa, ʻūlū, a he koho olakino maikaʻi loa ia ma waho aʻe o nā koho papa kuhikuhi sushi kuʻuna."

E hoʻāʻo e hoʻohana i nā ʻano iʻa olakino e like me ka salmon a me ka Pacific chub mackerel, he haʻahaʻa ka mercury, no nā ʻōwili sushi. E pale i ka King mackerel he kiʻekiʻe ka mercury.7 Eia kekahi, koho i ka soy sauce haʻahaʻa-sodium a hele no nā mea hoʻonui ʻono olakino ʻē aʻe e like me ka wasabi a i ʻole ka pickled ginger (gari).

"Ma kahi o ka hilinaʻi ʻana i nā inoa, e nānā i nā mea i loko [o ka sushi] a me nā mea ʻono," wahi a Moore. "E ʻai i nā ʻōwili me kāu meaʻai kai punahele, a me nā mea kanu e like me ka kukama a me ke kāloti, a hoʻohui i ka momona mai ka avocado." Hiki iā ʻoe ke noi i ka mea nāna e hoʻomākaukau ana i kāu sushi e hoʻohana i ka laiki liʻiliʻi ma mua o ka maʻamau, wahi a Davar, "e pale aku i nā piʻi ʻana o ke kō koko ma muli o ke kiʻekiʻe o ka carbohydrate mai ka laiki keʻokeʻo a me ka mea ʻono i hoʻohana ʻia e hana ai."

Nā Pōmaikaʻi Kūpono(Pahu sushi)

ʻO nā hui like ʻole o nā mea kanu like ʻole a me nā iʻa e loaʻa paha nā pono waiwai. Hiki i kēlā mau pono ke komo pū me:8

Ka hoʻonui ʻia ʻana o ka hana thyroid ma muli o ka nui o ka iodine9

Keʻena o nā Mea Hoʻohui Meaʻai. ʻAiodine.

Nā hoʻomaikaʻi ʻana i ke olakino o ka ʻōpū8

Nā hoʻomaikaʻi ʻana i ke olakino o ka puʻuwai ma muli o ka ʻike omega-310

ʻOi aku ka ikaika o ka ʻōnaehana pale maʻi8

Nā Pōpilikia Hiki Ke Loaʻa(Pahu sushi)

Hiki i ka sushi ke lilo i koho olakino, akā ʻaʻole nele kēia mea ʻono i kona mau hemahema. Me nā pono e hele mai kekahi mau pilikia e noʻonoʻo ʻia, e like me:

ʻOi aku ka nui o ka pilikia o ka maʻi i loaʻa i ka meaʻai inā loaʻa ka iʻa maka i ka sushi11

Hoʻonui ʻia ka ʻai ʻana i nā kalapona i hoʻomaʻemaʻe ʻia me ka hoʻohana ʻana i ka laiki keʻokeʻo12

Hoʻonui ʻia ka ʻai ʻana o ka sodium mai nā mea hoʻohui—ma mua o ka soy sauce

Ka nui o ka mercury i hoʻonui ʻia7

ʻEhia ka lōʻihi o kona mau ʻana i loko o ka pahu hau?(Pahu sushi)

ʻO ka lōʻihi o ka manawa e hiki ai iā ʻoe ke mālama i ka sushi i loko o ka friji e pili ana i kāna mau mea hoʻohui. No ka laʻana, e mau paha ka sushi i loko o ka friji a hiki i ʻelua lā inā loaʻa iā ia ka iʻa maka a i ʻole ka iʻa paʻi. Pono e mālama ʻia kēia ʻano iʻa ma ka mahana o ka friji he 40 degere Fahrenheit a i ʻole ka liʻiliʻi.13

He Loiloi WikiwikiPahu sushi)

He hōʻiliʻili laiki, nā mea kanu, a me nā iʻa i moʻa ʻia a i ʻole ka iʻa maka e hiki ke hoʻopiha i ka ʻono momona. Ua hōʻike ʻia e ka noiʻi e hiki i ka ʻai ʻana i ka sushi ke hoʻoikaika i nā mea āpau mai ke olakino o ka ʻōpū a hiki i ka hana thyroid a me ka pale ʻana.

Eia nō naʻe, aia kekahi mau hemahema i ka ʻai ʻana i ka sushi: He kalapona i hoʻomaʻemaʻe ʻia ka laiki keʻokeʻo, a he nui ka paʻakai o ka sushi. Inā ʻoe e ʻimi nei e hoʻomaikaʻi i ke olakino, e mālama maʻalahi ma ka hoʻopili ʻana i ka sushi ʻaʻohe mea ʻala e loaʻa ana kāu meaʻai punahele a me kekahi mau mea kanu.

ʻO ka Sushi kekahi o nā ʻāpana o ka papaʻai Kepanī i lilo i mea kaulana ma ʻAmelika. Me he mea lā he meaʻai momona kēia meaʻai no ka mea, aia ka laiki, nā mea kanu, a me nā iʻa hou i loko o ka sushi. Hiki i kēia mau mea hoʻohui ke lilo i mau koho meaʻai maikaʻi e ʻai ai inā he pahuhopu kāu e like me ka pohō kaumaha—akā, olakino anei ka sushi? Aia ka pane i ke ʻano o ka sushi āu e loaʻa ai.

Aia kekahi mau ʻano like ʻole e pili ana i ke ʻano o ka hoʻomākaukau ʻana i ka sushi a me nā mea hoʻohui i hoʻohana ʻia. ʻO ka sushi olakino loa e loaʻa nā mea liʻiliʻi e like me ka nigiri, ʻo ia hoʻi kahi laiki liʻiliʻi i hoʻopaʻa ʻia me ka iʻa maka.1 Eia nā pono olakino a me nā pilikia o ka sushi—a pehea e hoʻohana pono ai i kāu kauoha.