Sushi ndi chimodzi mwa zigawo za zakudya zaku Japan zomwe zatchuka ku America. Chakudyachi chikuwoneka ngati chakudya chopatsa thanzi chifukwa sushi imaphatikizapo mpunga, ndiwo zamasamba, ndi nsomba zatsopano. Zosakaniza izi zitha kukhala chakudya chabwino kudya ngati muli ndi cholinga monga kuchepetsa thupi—koma kodi sushi ndi yathanzi? Yankho limadalira mtundu wa sushi yomwe muli nayo.
Pali mitundu yosiyanasiyana ya momwe sushi ingakonzedwere komanso zosakaniza zomwe zimagwiritsidwa ntchito. Sushi yopatsa thanzi kwambiri imakhala ndi zosakaniza zochepa monga nigiri, zomwe zimaphatikizapo mpunga wochepa wokhala ndi nsomba zosaphika.1 Nazi ubwino ndi zoopsa za sushi pa thanzi—ndi momwe mungapindulire kwambiri ndi oda yanu.Bokosi la Sushi)
Kodi Sushi Ndi Yathanzi Motani?(Bokosi la Sushi)
Sushi ndi chimodzi mwa zigawo za zakudya zaku Japan zomwe zatchuka ku America. Chakudyachi chikuwoneka ngati chakudya chopatsa thanzi chifukwa sushi imaphatikizapo mpunga, ndiwo zamasamba, ndi nsomba zatsopano. Zosakaniza izi zitha kukhala chakudya chabwino kudya ngati muli ndi cholinga monga kuchepetsa thupi—koma kodi sushi ndi yathanzi? Yankho limadalira mtundu wa sushi yomwe muli nayo.
Pali mitundu yosiyanasiyana ya momwe sushi ingakonzedwere komanso zosakaniza zomwe zimagwiritsidwa ntchito. Sushi yopatsa thanzi kwambiri imakhala ndi zosakaniza zochepa monga nigiri, zomwe zimaphatikizapo mpunga wochepa wokhala ndi nsomba zosaphika.1 Nazi ubwino ndi zoopsa za sushi pa thanzi—ndi momwe mungapindulire kwambiri ndi oda yanu.
Kodi Sushi Ndi Yathanzi Motani?(Bokosi la Sushi)
Zosakaniza zomwe zimagwiritsidwa ntchito popanga sushi zimathandiza kudziwa thanzi lake. Mwachitsanzo, sushi pogwiritsa ntchito nori—mtundu wa seaweed—ndi salimoni, zingakupatseni zakudya zambiri.
Nori ili ndi folic acid, niacin, calcium, ndi mavitamini A, C, ndi K; nsomba ya salmon ili ndi omega-3 fatty acids, zomwe zimathandiza thanzi la ubongo.23 Komabe, chakudya chomwe mumadya chingakhale chochuluka ngati muwonjezera mpunga ku sushi yanu. Chikho chimodzi cha mpunga wa short-grain chili ndi magalamu 53 a chakudya.4
Mmene sushi imakonzedwera komanso momwe imakomedwera zimatha kuchepetsa zakudya zonse. Ophika amatha kuwonjezera shuga, mchere, kapena zonse ziwiri, kuti mpunga ukhale wotsekemera komanso wokoma kwambiri, Ella Davar, RD, CDN, katswiri wodziwika bwino wazakudya komanso mlangizi wazaumoyo wodziwika bwino wokhala ku Manhattan, adauza Health.
Mitundu ina ya sushi ingakhale ndi zosakaniza zina. Marisa Moore, RDN, katswiri wodziwika bwino wa zakudya yemwe amakhala ku Atlanta, adauza Health kuti mipukutu "yoviikidwa mu tempura ndikukazinga [kenako] yokutidwa ndi msuzi wokoma siidzakhala yofanana ndi yomwe imakulungidwa mu nori yokha ndikudzazidwa ndi nsomba, mpunga, ndi ndiwo zamasamba."
Kodi mungadye Sushi kangati?(Bokosi la Sushi)
Kuchuluka kwa nsomba zomwe munthu angadye nthawi zambiri kumadalira zosakaniza za sushi. Kungakhale bwino kudya sushi popanda nsomba zosaphika nthawi zambiri kuposa nsomba zosaphika. Malangizo ovomerezeka ndi kupewa nsomba zosaphika—pokhapokha ngati zidazizira kale—popeza nsomba zosaphika zitha kukhala ndi tizilombo toyambitsa matenda kapena mabakiteriya.56
Sushi Yabwino Kwambiri Komanso Yoipa Kwambiri(Bokosi la Sushi)
Popeza pali mitundu yambiri ya sushi, zimakhala zovuta kudziwa komwe mungayambire mukakonzeka kuyitanitsa. Davar adalangiza kusankha nigiri kapena sashimi, yomwe ili ndi zidutswa za nsomba zosaphika, ndikuyiphatikiza ndi saladi kapena ndiwo zamasamba zophikidwa.
“Lingaliro ndilakuti ndione mitundu yambiri ya nsomba ndi ndiwo zamasamba zosiyanasiyana komanso mtundu woyera wochepa wa mpunga wophikidwa ndi viniga,” adatero Davar. “Kuwonjezera pa mpukutu wamba wokulungidwa ndi mpunga, ndimakonda kuyitanitsa 'Naruto-style' yomwe ndi mpukutu wokulungidwa mu nkhaka. Ndi wosangalatsa, wokhuthala, ndipo ndi njira yabwino kwambiri yopatsa thanzi kuwonjezera pa menyu yachikhalidwe ya sushi.”
Yesani kugwiritsa ntchito mitundu ya nsomba zabwino monga salimoni ndi Pacific chub mackerel, zomwe zili ndi mercury yochepa, popanga ma sushi rolls. Pewani King mackerel yomwe ili ndi mercury yambiri.7 Kuphatikiza apo, sankhani soya sauce yotsika ndi sodium ndipo sankhani zina zowonjezera kukoma monga wasabi kapena pickled ginger (gari).
“M’malo modalira mayina, yang’anani zomwe zili mkati mwa [sushi] komanso msuzi,” anatero Moore. “Sankhani ma rolls ndi nsomba zomwe mumakonda, ndi ndiwo zamasamba monga nkhaka ndi kaloti, ndipo onjezerani kukoma kokoma kuchokera ku avocado.” Muthanso kufunsa aliyense amene akukonzekera sushi yanu kuti agwiritse ntchito mpunga wochepa kuposa wamba, anatero Davar, “kuti apewe kukwera kwa shuga m’magazi chifukwa cha kuchuluka kwa chakudya chamafuta kuchokera ku mpunga woyera ndi zotsekemera zomwe zimagwiritsidwa ntchito popanga.”
Ubwino Womwe Ungakhalepo(Bokosi la Sushi)
Kusakaniza kosiyanasiyana kwa ndiwo zamasamba ndi nsomba kungakhale ndi ubwino wopindulitsa. Ubwino umenewo ungaphatikizepo: 8
Kuwonjezeka kwa ntchito ya chithokomiro chifukwa cha ayodini 9
Ofesi Yothandizira Zakudya. Ayodini.
Kukonza thanzi la m'mimba8
Kuwonjezeka kwa thanzi la mtima chifukwa cha kuchuluka kwa omega-310
Chitetezo chamthupi champhamvu8
Zoopsa Zomwe Zingakhalepo(Bokosi la Sushi)
Sushi ikhoza kukhala njira yabwino, koma kukoma kokoma kumeneku kuli ndi zolakwika zake. Pamodzi ndi ubwino wake pali zoopsa zingapo zomwe ziyenera kuganiziridwanso, monga:
Chiwopsezo chachikulu cha matenda obwera chifukwa cha chakudya ngati sushi ili ndi nsomba zosaphika11
Kudya chakudya choyeretsedwa bwino pogwiritsa ntchito mpunga woyera12
Kudya sodium yambiri kuchokera ku zosakaniza—musanayambe soya msuzi
Kuchuluka kwa kuchuluka kwa mercury yomwe imapezeka m'thupi7
Kodi Zimakhala Nthawi Yaitali Bwanji mu Firiji?(Bokosi la Sushi)
Kutalika kwa nthawi yomwe mungasunge sushi mufiriji kumadalira zosakaniza zake. Mwachitsanzo, sushi ikhoza kukhala mufiriji kwa masiku awiri ngati ili ndi nsomba zosaphika kapena nkhono. Nsomba zamtunduwu ziyenera kusungidwa kutentha kwa firiji kwa madigiri 40 Fahrenheit kapena kuchepera.13
Ndemanga Yachidule (Bokosi la Sushi)
Sushi ndi mpunga, ndiwo zamasamba, ndi nsomba yophikidwa kapena yosaphika yomwe ingakhale ndi thanzi labwino. Kafukufuku wasonyeza kuti kudya sushi kungathandize kwambiri thanzi la m'mimba mpaka chithokomiro ndi chitetezo chamthupi.
Komabe, pali zovuta zina zomwe zingachitike chifukwa chodya sushi: Mpunga woyera ndi chakudya chokonzedwa bwino, ndipo sushi nthawi zambiri imakhala ndi mchere wambiri. Ngati mukufuna kukhala ndi thanzi labwino, pitirizani kudya sushi yopanda msuzi yomwe imakhala ndi nsomba zomwe mumakonda komanso ndiwo zamasamba zingapo.
Sushi ndi chimodzi mwa zigawo za zakudya zaku Japan zomwe zatchuka ku America. Chakudyachi chikuwoneka ngati chakudya chopatsa thanzi chifukwa sushi imaphatikizapo mpunga, ndiwo zamasamba, ndi nsomba zatsopano. Zosakaniza izi zitha kukhala chakudya chabwino kudya ngati muli ndi cholinga monga kuchepetsa thupi—koma kodi sushi ndi yathanzi? Yankho limadalira mtundu wa sushi yomwe muli nayo.
Pali mitundu yosiyanasiyana ya momwe sushi ingakonzedwere komanso zosakaniza zomwe zimagwiritsidwa ntchito. Sushi yopatsa thanzi kwambiri imakhala ndi zosakaniza zochepa monga nigiri, zomwe zimaphatikizapo mpunga wochepa wokhala ndi nsomba zosaphika.1 Nazi ubwino ndi zoopsa za sushi pa thanzi—ndi momwe mungapindulire kwambiri ndi oda yanu.
Nthawi yotumizira: Sep-11-2024
