Sushi chimwe chezvinhu zvinoumba chikafu chekuJapan chave kufarirwa muAmerica. Chikafu ichi chinoita sechikafu chinovaka muviri sezvo sushi inosanganisira mupunga, miriwo, nehove nyowani. Izvi zvinogona kuva sarudzo yakanaka yekudya kana uine chinangwa chakadai sekuderedza uremu mupfungwa—asi sushi ine hutano here? Mhinduro yacho inoenderana nerudzi rwesushi yaunayo.
Kune misiyano yakati wandei pamusoro pekuti sushi ingagadzirwa sei uye kuti ndezvipi zvinoshandiswa. Sushi ine hutano yakanyanya ine zvinhu zvishoma zvakaita senigiri, iyo inosanganisira mupunga mudiki wakafukidzwa nehove mbishi.1 Heano mabhenefiti ehutano nenjodzi dzesushi—uye mashandisiro aunoita zvakanyanya kubva muodha yako.Bhokisi reSushi)
Sushi ine hutano hwakadini?(Bhokisi reSushi)
Sushi chimwe chezvinhu zvinoumba chikafu chekuJapan chave kufarirwa muAmerica. Chikafu ichi chinoita sechikafu chinovaka muviri sezvo sushi inosanganisira mupunga, miriwo, nehove nyowani. Izvi zvinogona kuva sarudzo yakanaka yekudya kana uine chinangwa chakadai sekuderedza uremu mupfungwa—asi sushi ine hutano here? Mhinduro yacho inoenderana nerudzi rwesushi yaunayo.
Kune misiyano yakati wandei pamusoro pekuti sushi ingagadzirwa sei uye kuti ndezvipi zvinoshandiswa. Sushi ine hutano yakanyanya ine zvinhu zvishoma zvakaita senigiri, iyo inosanganisira mupunga mudiki wakafukidzwa nehove mbishi.1 Heano mabhenefiti ehutano nenjodzi dzesushi—uye mashandisiro aunoita zvakanyanya kubva muodha yako.
Sushi ine hutano hwakadini?(Bhokisi reSushi)
Zvinhu zvinoshandiswa kugadzira sushi zvinobatsira kuona hutano hwayo. Sushi inoshandisa nori—rudzi rwegungwa—uye salmon, semuenzaniso, inogona kukupa zvinovaka muviri zvakawanda.
Nori ine folic acid, niacin, calcium, uye mavhitamini A, C, uye K; salmon ine omega-3 fatty acids, iyo inobatsira hutano hwepfungwa.23 Asi, kudya kwako macarbohydrate kunogona kunge kwakanyanya kana ukawedzera mupunga kusushi yako. Kapu imwe chete yemupunga weshort-grain ine magiramu makumi mashanu nematatu emacarbohydrate.4
Kugadzirwa uye kuiswa kwesushi kunogona kukanganisa kudya kunovaka muviri. Vabiki vanogona kuwedzera shuga, munyu, kana zvese zviri zviviri, kuti mupunga uve unotapira uye unonaka, Ella Davar, RD, CDN, nyanzvi yezvekudya yakanyoreswa uye mupi wezano wehutano ane certification ari kuManhattan, akaudza Health.
Mamwe marudzi esushi anogona kunge aine zvimwe zvinoshandiswa. Marisa Moore, RDN, nyanzvi yezvekudya yakanyoreswa iri muAtlanta, akaudza Health kuti marori “akanyikwa mu tempura ogokangwa [obva] afukidzwa nemuto une kirimu haazove akafanana neaya akaputirwa mu nori chete uye akazara nehove, mupunga, nemiriwo.”
Ungadya Sushi Kangani?(Bhokisi reSushi)
Kuti munhu anogona kunakidzwa nesushi kangani zvinoenderana nezvinhu zviri musushi. Zvingave zvakanaka kudya sushi isina hove mbishi kakawanda kupfuura hove mbishi. Zvinokurudzirwa nemutemo ndezvekuti usadye hove mbishi—kunze kwekunge yakamboomeswa nechando—sezvo hove mbishi dzingave dzine tupukanana kana mabhakitiriya.56
Sushi Yakanakisisa Uye Yakaipisisa(Bhokisi reSushi)
Nekuti kune zvakawanda zvekudya zvesushi, zvinogona kuoma kuziva pekutangira kana wagadzirira kuodha. Davar akakurudzira kusarudza nigiri kana sashimi, ine zvidimbu zvehove mbishi, wozvisanganisa nesalad kana miriwo yakabikwa.
“Pfungwa yacho ndeyekuona mavara akawanda kubva muhove dzakasiyana-siyana nemiriwo uye ruvara ruchena rushoma rwemupunga wakabikwa wakarungwa nevhiniga,” akadaro Davar. “Kuwedzera kune roll yakajairika yakaputirwa nemupunga, ndinoda kutenga 'Naruto-style' iyo iri roll yakaputirwa mucucumber. Inonakidza, inogocha, uye inoita sarudzo yakanaka ine hutano kuwedzera kune menyu yechinyakare yesushi.”
Edza kushandisa mhando dzehove dzine hutano dzakadai sesalmon nePacific chub mackerel, dzine mercury shoma, pakudya sushi rolls. Dzivisa King mackerel ine mercury yakawanda.7 Uyezve, sarudza soy sauce ine sodium shoma uye shandisa zvimwe zvinovaka muviri zvakaita sewasabi kana pickled ginger (gari).
“Panzvimbo pekuvimba nemazita, tarisa zviri mukati [mesushi] pamwe chete nemasosi,” akadaro Moore. “Enda kunodya maroli nehove dzaunofarira, nemiriwo yakaita secucumber nemakarotsi, uye wedzera kirimu kubva muavocado.” Unogona zvakare kukumbira chero ani zvake ari kugadzirira sushi yako kuti ashandise mupunga mudiki pane zvakajairika, akadaro Davar, “kudzivirira kukwira kweshuga muropa nekuda kwehuwandu hwakawanda hwemakabhohaidhiretsi kubva mumupunga muchena uye chinotapira chinoshandiswa kuugadzira.”
Mabhenefiti Anogona Kuvapo(Bhokisi reSushi)
Kusanganiswa kwakasiyana-siyana kwemiriwo nehove dzakasiyana kunogona kuva nemabhenefiti anowedzera. Mabhenefiti iwayo anogona kusanganisira:8
Kuwedzera kwebasa re thyroid nekuda kwehuwandu hwe iodine9
Hofisi yeZviwedzerwa Zvekudya. Iodine.
Kuvandudzwa kwehutano hwematumbu8
Kuvandudzwa kwehutano hwemwoyo nekuda kwehuwandu hweomega-310
Sisitimu yemuviri yakasimba8
Njodzi Dzingangoitika(Bhokisi reSushi)
Sushi inogona kuva sarudzo ine hutano, asi chikafu ichi chine zvikanganiso. Nemabhenefiti acho, pane njodzi shoma dzinofanira kufungwa nezvadzo, dzakadai se:
Njodzi huru yekurwara nezvikafu kana sushi iine hove mbishi11
Kuwedzera kudya kwemakabhohaidhiretsi akacheneswa nekushandisa mupunga muchena12
Kuwedzera kwekudya sodium kubva muzvinhu zvinoshandiswa—soy sauce isati yasvika
Kuwedzerwa kwekudya kwemercury kunogona kuitika7
Inogara kwenguva yakareba sei mufiriji?(Bhokisi reSushi)
Nguva yaunogona kuchengeta sushi mufiriji inoenderana nezvinhu zvirimo. Semuenzaniso, sushi ingangogara mufiriji kwemazuva maviri kana iine hove mbishi kana shellfish. Mhando idzi dzehove dzinofanira kuchengetwa patembiricha yefiriji ye40 degrees Fahrenheit kana pasi.13
Ongororo Inokurumidza (Bhokisi reSushi)
Sushi muunganidzwa wemupunga, miriwo, nehove dzakabikwa kana mbishi dzinogona kupa hutano. Tsvagiridzo yakaratidza kuti kudya sushi kunogona kuwedzera hutano hwemudumbu kusvika kuhutano hwethyroid nekushanda kwemuviri kudzivirira zvirwere.
Kunyange zvakadaro, pane zvimwe zvakaipa pakudya sushi: Mupunga muchena une makabhohaidhiretsi akacheneswa, uye sushi inowanzova nemunyu wakawanda. Kana uchida kugadzirisa hutano hwako, ita kuti zvinhu zvive nyore nekudya sushi isina muto ine hove dzaunofarira chete nemiriwo mishomanana.
Sushi chimwe chezvinhu zvinoumba chikafu chekuJapan chave kufarirwa muAmerica. Chikafu ichi chinoita sechikafu chinovaka muviri sezvo sushi inosanganisira mupunga, miriwo, nehove nyowani. Izvi zvinogona kuva sarudzo yakanaka yekudya kana uine chinangwa chakadai sekuderedza uremu mupfungwa—asi sushi ine hutano here? Mhinduro yacho inoenderana nerudzi rwesushi yaunayo.
Kune misiyano yakati wandei pamusoro pekuti sushi ingagadzirwa sei uye kuti ndezvipi zvinoshandiswa. Sushi ine hutano yakanyanya ine zvinhu zvishoma zvakaita senigiri, iyo inosanganisira mupunga mudiki wakafukidzwa nehove mbishi.1 Heano mabhenefiti ehutano nenjodzi dzesushi—uye mashandisiro aunoita zvakanyanya kubva muodha yako.
Nguva yekutumira: Gunyana-11-2024
