He hauora te pouaka sushi?

Ko te sushi tētahi o ngā wāhanga o te kai Hapanihi kua rongonui haere i Amerika. He kai whai kiko tēnei, nā te mea kei roto i te sushi te raihi, ngā huawhenua, me ngā ika hou. He pai ēnei kai hei kai mēnā he whāinga tōu pērā i te whakaiti taumaha—engari he hauora te sushi? Ko te whakautu kei te momo sushi kei a koe.

He maha ngā momo rerekētanga mō te whakarite i te sushi me ngā kai e whakamahia ana. Ko te sushi tino hauora ka iti noa ngā kai pērā i te nigiri, tae atu ki te raihi iti kua tāpirihia ki te ika mata.1 Anei ngā painga me ngā mōrearea o te sushi ki te hauora—me pēhea te whakamahi pai i tō ota.Pouaka Sushi)

He pēhea te hauora o te sushi?(Pouaka Sushi)

Ko te sushi tētahi o ngā wāhanga o te kai Hapanihi kua rongonui haere i Amerika. He kai whai kiko tēnei, nā te mea kei roto i te sushi te raihi, ngā huawhenua, me ngā ika hou. He pai ēnei kai hei kai mēnā he whāinga tōu pērā i te whakaiti taumaha—engari he hauora te sushi? Ko te whakautu kei te momo sushi kei a koe.

He maha ngā momo rerekētanga mō te whakarite i te sushi me ngā kai e whakamahia ana. Ko te sushi tino hauora ka iti noa ngā kai pērā i te nigiri, tae atu ki te raihi iti kua tāpirihia ki te ika mata.1 Anei ngā painga me ngā mōrearea o te sushi ki te hauora—me pēhea te whakamahi pai i tāu ota.

He pēhea te hauora o te sushi?(Pouaka Sushi)

Mā ngā kai e whakamahia ana hei hanga sushi ka āwhina i te whakatau i tōna hauora. Hei tauira, mā te whakamahi i te nori—he momo rimu—me te hāmana hoki, ka taea e koe te whiwhi i te maha o ngā matūkai.

Kei roto i te nori te waikawa folic, te niacin, te konupūmā, me ngā huaora A, C, me te K; kei roto i te hāmana ngā waikawa ngako omega-3, he mea āwhina mō te hauora o te roro.23 Heoi anō, tera pea ka nui ake te kai warowaihā mēnā ka tāpirihia he raihi ki tō sushi. Kei roto i te kapu raihi poto-witi he 53 karamu o ngā warowaihā.4

Ka taea e te āhua o te whakarite me te tāpiri i ngā mea kakara ki te sushi te whakaiti i te kai whānui. Tērā pea ka tāpirihia e ngā kaimahi tunu kai te huka, te tote, ngā mea e rua rānei, kia reka ake ai te raihi, kia reka ake ai, kia reka ake ai hoki, e ai ki a Ella Davar, RD, CDN, he tohunga kai kua rēhitatia, he kaiwhakatakoto kai whakauru me te kaitohutohu hauora whaimana kei Manhattan, ki a Health.

Tērā pea he tāpiritanga o ngā kai kei roto i ētahi momo sushi. I kōrero a Marisa Moore, RDN, he tohunga kai kai rehita kei Atlanta, ki a Health, ko ngā rōra "i tōia ki te tempura, i paraitia [ā,] kātahi ka hipokina ki te ranu kirīmi, kāore e rite ki ērā i takaihia ki te nori anake, ā, i whakakiia ki te ika, te raihi, me ngā huawhenua."

Kia pehea te auau o te kai sushi?(Pouaka Sushi)

Ko te auau o te kai sushi ka taea e te tangata te kai, kei runga i ngā kai o roto. Tērā pea he pai te kai sushi me te kore ika mata i ngā momo ika mata. Ko ngā taunakitanga ā-ture kia kaua e kai ika mata—ki te kore e tio i mua—nā te mea tera pea kei roto i te ika mata he pirinoa, he huakita rānei.56

Ngā Sushi Pai rawa atu me ngā Sushi Kino Rawa(Pouaka Sushi)

Nā te tini o ngā kōwhiringa sushi, he uaua ki te mōhio kei hea te tīmatanga ina rite koe ki te tono. I tūtohu a Davar kia whiriwhiria te nigiri, te sashimi rānei, he ika mata kei roto, ā, ka honoa ki te huamata taha, ki ngā huawhenua kua tunua rānei.

"Ko te whakaaro kia nui ake ngā tae mai i ngā momo ika me ngā huawhenua, kia iti ake te tae mā o te raihi kua tunua ki te winika," te kī a Davar. "Haunga te rōra kua takaihia ki te raihi noa, he pai ki ahau te tono 'Kāhua-Naruto' he rōra kua takaihia ki te kūkamo. He mea ngahau, he pakari, ā, he kōwhiringa hauora pai hei tāpiri atu ki ngā kōwhiringa tahua sushi tuku iho."

Ngāna ki te whakamahi i ngā momo ika hauora pērā i te hāmana me te Pacific chub mackerel, he iti nei te mercury, mō ngā rōra sushi. Āta karohia te King mackerel, he nui nei te mercury.7 Hei tāpiri, whiriwhiria te ranu soya iti-konutai, ka whiriwhiri i ētahi atu whakarei reka hauora pērā i te wasabi, te kanekane pīkara rānei (gari).

"Engari kaua e whakawhirinaki ki ngā ingoa, tirohia ngā mea kei roto [i te sushi] me ngā ranu hoki," te kī a Moore. "Whakamātauria ngā rōra me ō kai moana tino pai, me ngā huawhenua pēnei i te kūkamo me te kāreti, ā, tāpirihia he kirīmi mai i te āwōkātō." Ka taea hoki e koe te tono ki te tangata e taka ana i tāu sushi kia iti ake te whakamahi i te raihi i te tikanga, e ai ki a Davar, "hei ārai i ngā pikinga huka toto nā te nui o te warowaihā mai i te raihi mā me te mea reka i whakamahia hei hanga."

Ngā Painga Pea(Pouaka Sushi)

Tērā pea he painga nui ake ngā momo huawhenua me ngā ika rerekē. Ko ētahi o aua painga ko:8

He whakapai ake i te mahi a te tairoi nā te nui o te iodine9

Tari o ngā Tāpiringa Kai. Iodine.

Ngā whakapainga hauora o te puku8

Ngā whakapainga hauora o te ngākau nā te nui o te omega-310

He pūnaha ārai mate kaha ake8

Ngā Mōrearea Pea(Pouaka Sushi)

He kōwhiringa hauora pea te sushi, engari kei roto i tēnei kai reka ngā hapa. I tua atu i ngā painga, me whai whakaaro anō hoki ki ētahi mōrearea, pēnei i:

He nui ake te mōrearea o te mate mai i te kai mena he ika mata kei roto i te sushi11

Te whakanui ake i te kai warowaihā kua whakatikatikaina mā te whakamahi i te raihi mā12

Te nui ake o te kai konutai mai i ngā kai - i mua i te ranu soya

Te pikinga pea o te kai mercury7

Kia pēhea te roa e mau ai i roto i te pouaka whakamātao?(Pouaka Sushi)

Ko te roa o te wā e taea ai e koe te pupuri i te sushi i roto i te pouaka whakamātao ka whakawhirinaki ki ngā kai o roto. Hei tauira, ka roa pea te sushi i roto i te pouaka whakamātao mō ngā rā e rua mena he ika mata, he mātaitai rānei kei roto. Me pupuri ēnei momo ika i te pāmahana pouaka whakamātao o te 40 nekehanga Fahrenheit, iti iho rānei.13

He Arotakenga TerePouaka Sushi)

He kohinga raihi, huawhenua, ika kua tunua, kua mata rānei te sushi, ā, he nui ngā kai whai kiko. E ai ki ngā rangahau, mā te kai sushi ka pai ake te hauora o te puku ki te mahi a te tairoi me te ārai mate.

Heoi anō, kei reira tonu ngā ngoikoretanga o te kai sushi: He warowaihā kua whakatikatikaina te raihi mā, ā, he nui te tote i roto i te sushi. Ki te hiahia koe ki te whakapai ake i tō hauora, kia māmā noa mā te kai sushi kāore he ranu, kei roto ko ō kaimoana tino pai me ētahi huawhenua.

Ko te sushi tētahi o ngā wāhanga o te kai Hapanihi kua rongonui haere i Amerika. He kai whai kiko tēnei, nā te mea kei roto i te sushi te raihi, ngā huawhenua, me ngā ika hou. He pai ēnei kai hei kai mēnā he whāinga tōu pērā i te whakaiti taumaha—engari he hauora te sushi? Ko te whakautu kei te momo sushi kei a koe.

He maha ngā momo rerekētanga mō te whakarite i te sushi me ngā kai e whakamahia ana. Ko te sushi tino hauora ka iti noa ngā kai pērā i te nigiri, tae atu ki te raihi iti kua tāpirihia ki te ika mata.1 Anei ngā painga me ngā mōrearea o te sushi ki te hauora—me pēhea te whakamahi pai i tāu ota.