Ese agasanduku ka sushi ni keza?

Sushi ni kimwe mu bigize indyo y'Abayapani imaze gukundwa muri Amerika. Iki giryo gisa n'ifunguro rifite intungamubiri kuko sushi irimo umuceri, imboga n'amafi mashya. Ibi bintu bishobora kuba amahitamo meza yo kurya niba ufite intego nko kugabanya ibiro mu mutwe—ariko se sushi ni nziza? Igisubizo giterwa n'ubwoko bwa sushi ufite.

Hari uburyo butandukanye bwo gutegura sushi n'ibikoresho bikoreshwa. Sushi nziza cyane izagira ibintu bike nka nigiri, irimo umuceri muto uriho amafi mabi.1 Dore ibyiza n'ingaruka za sushi ku buzima—n'uburyo bwo kubona umusaruro mwinshi ku byo waguze.Agasanduku ka Sushi)

Sushi ifite ubuzima bungana iki?(Agasanduku ka Sushi)

Sushi ni kimwe mu bigize indyo y'Abayapani imaze gukundwa muri Amerika. Iki giryo gisa n'ifunguro rifite intungamubiri kuko sushi irimo umuceri, imboga n'amafi mashya. Ibi bintu bishobora kuba amahitamo meza yo kurya niba ufite intego nko kugabanya ibiro mu mutwe—ariko se sushi ni nziza? Igisubizo giterwa n'ubwoko bwa sushi ufite.

Hari uburyo butandukanye bwo gutegura sushi n'ibikoresho bikoreshwa. Sushi nziza cyane izagira ibintu bike nka nigiri, irimo umuceri muto uriho amafi mabi.1 Dore ibyiza n'ingaruka za sushi ku buzima—n'uburyo bwo kubona inyungu nyinshi ku byo watumije.

Sushi ifite ubuzima bungana iki?(Agasanduku ka Sushi)

Ibintu bikoreshwa mu gukora sushi bifasha kumenya ubuzima bwayo. Urugero, sushi ikoresha nori—ubwoko bw'ibimera byo mu nyanja—na salmon, bishobora kuguha intungamubiri nyinshi.

Nori irimo aside folike, niacin, calcium, na vitamine A, C, na K; salmon ifite aside fatty omega-3, ifasha mu buzima bw'ubwonko.23 Nyamara, carburete ikoreshwa ishobora kuba nyinshi iyo wongeyeho umuceri muri sushi yawe. Igikombe kimwe cy'umuceri muke kirimo garama 53 za karubohidrati.4

Uburyo sushi itegurwa n'ibirungo bishobora gukuraho intungamubiri muri rusange. Abatetsi bashobora kongeramo isukari, umunyu, cyangwa byombi, kugira ngo umuceri uryohe kandi uryohe kurushaho, nk'uko Ella Davar, RD, CDN, umuhanga mu by'imirire akaba n'umujyanama wemewe w'ubuzima ukorera i Manhattan yabibwiye Ubuzima.

Ubwoko bumwe na bumwe bwa sushi bushobora kuba bufite ibindi bintu by’inyongera muri rusange. Marisa Moore, RDN, inzobere mu mirire ikorera i Atlanta, yabwiye Ubuzima ko imigozi “itwikiriwe muri tempura ikaranze [hanyuma] igapfundikirwa isosi nziza ntabwo izaba imeze nk’ipfundikiwe muri nori gusa kandi ipakiyemo amafi, umuceri, n’imboga.”

Ni kangahe ushobora kurya Sushi?(Agasanduku ka Sushi)

Inshuro umuntu ashobora kurya sushi biterwa n'ibintu bigize sushi. Bishobora kuba byiza kurya sushi nta mafi mabi kenshi kurusha ubwoko bw'amafi mabi. Inama zemewe ni ukwirinda amafi mabi—keretse niba yarakonjeshejwe mbere—kuko amafi mabi ashobora kuba arimo udukoko cyangwa bagiteri.56

Sushi nziza kandi mbi cyane(Agasanduku ka Sushi)

Kubera ko hari amahitamo menshi ya sushi, bishobora kugorana kumenya aho wahera igihe uzaba witeguye gutumiza. Davar yagusabye guhitamo nigiri cyangwa sashimi, ifite uduce tw'amafi twangiritse, hanyuma ukabishyira hamwe na salade cyangwa imboga zitetse.

Davar yagize ati: “Igitekerezo ni ukubona amabara menshi aturuka ku mafi n’imboga zitandukanye ndetse n’umuceri utetse ufite ibara ry’umweru rito cyane. Uretse umuceri usanzwe upfunyitse, nkunda gutumiza 'Naruto-style' ari wo muceri upfunyitse mu ifuru. Uraryoshye, uraryoshye, kandi ni amahitamo meza ku buzima uretse amahitamo gakondo yo kurya sushi.”

Gerageza gukoresha ubwoko bw'amafi meza nka salmon na Pacific chub mackerel, afite mercure nkeya, kugira ngo ubone sushi rolls. Irinde King mackerel ifite mercure nyinshi.7 Byongeye kandi, hitamo sosi ya soya ifite sodium nkeya hanyuma ushake izindi sosi nziza zongerera uburyohe nka wasabi cyangwa tangawizi ya pickled (gari).

“Aho kwishingikiriza ku mazina, reba ibirimo [sushi] ndetse n’isosi,” Moore yagize ati. “Shaka imigozi hamwe n’ibiryo byo mu mazi ukunda, n’imboga nka concombre na karoti, kandi wongeremo amavuta meza ya avoka.” Ushobora kandi gusaba uwo ari we wese utegura sushi yawe gukoresha umuceri muke ugereranije n’ibisanzwe, Davar yagize ati, “kugira ngo wirinde kwiyongera kw’isukari mu maraso bitewe n’umubare munini wa karubohidrati uturuka ku muceri wera n’uburyohe bwakoreshejwe mu kuwukora.”

Ibyiza bishoboka(Agasanduku ka Sushi)

Uruvange rw'imboga n'amafi bitandukanye rushobora kugira akamaro gakomeye. Izo nyungu zishobora kuba zirimo: 8

Kongera imikorere ya tiroyide bitewe n'umubare wa iyode9

Ibiro bishinzwe inyongeramusaruro mu mirire. Iyode.

Kunoza ubuzima bw'amara8

Iterambere ry'ubuzima bw'umutima bitewe n'ibikubiye muri omega-310

Ubudahangarwa bw'umubiri bukomeye8

Ingaruka zishobora kubaho(Agasanduku ka Sushi)

Sushi ishobora kuba amahitamo meza, ariko iyi funguro iryoshye ntabwo idafite inenge. Hamwe n'inyungu zayo hazamo n'ingaruka nke zigomba kuzirikanwa, nka:

Ingaruka nyinshi z'indwara ziterwa n'ibiryo iyo sushi irimo amafi mabi11

Kongera ifunguro rya karubone nziza hakoreshejwe umuceri wera12

Kongera umunyu wa sodium uva mu bikoresho—mbere yo gukoresha isosi ya soya

Ingano y'ikoreshwa rya mercure ishobora kwiyongera7

Imara igihe kingana iki muri firigo?(Agasanduku ka Sushi)

Igihe ushobora kubika sushi muri firigo kizaterwa n'ibikoresho byayo. Urugero, sushi ishobora kumara iminsi ibiri muri firigo niba irimo amafi mabi cyangwa isambaza. Ubwo bwoko bw'amafi bugomba kubikwa ku bushyuhe bwa firigo bwa dogere 40 Fahrenheit cyangwa munsi yayo.13

Isuzuma ryihuse (Agasanduku ka Sushi)

Sushi ni uruhurirane rw'umuceri, imboga, n'amafi atetse cyangwa mabisi ashobora gutera intungamubiri. Ubushakashatsi bwagaragaje ko kurya sushi bishobora kongera ubuzima bw'amara kugeza ku mikorere myiza ya tiroyide n'ubudahangarwa bw'umubiri.

Nubwo bimeze gutyo, hari ingaruka mbi zo kurya sushi: Umuceri wera ni karubohidrati nziza, kandi sushi muri rusange ifite umunyu mwinshi. Niba ushaka kunoza ubuzima, komeza woroshye urya sushi idafite isosi irimo gusa amafi ukunda n'imboga nke.

Sushi ni kimwe mu bigize indyo y'Abayapani imaze gukundwa muri Amerika. Iki giryo gisa n'ifunguro rifite intungamubiri kuko sushi irimo umuceri, imboga n'amafi mashya. Ibi bintu bishobora kuba amahitamo meza yo kurya niba ufite intego nko kugabanya ibiro mu mutwe—ariko se sushi ni nziza? Igisubizo giterwa n'ubwoko bwa sushi ufite.

Hari uburyo butandukanye bwo gutegura sushi n'ibikoresho bikoreshwa. Sushi nziza cyane izagira ibintu bike nka nigiri, irimo umuceri muto uriho amafi mabi.1 Dore ibyiza n'ingaruka za sushi ku buzima—n'uburyo bwo kubona inyungu nyinshi ku byo watumije.