Ngaba ibhokisi yesushi isempilweni?

I-Sushi yenye yezinto eziyinxalenye yokutya kwaseJapan okuye kwathandwa eMelika. Oku kutya kubonakala ngathi kukutya okunesondlo kuba i-sushi iquka irayisi, imifuno, kunye nentlanzi entsha. Ezi zithako zinokuba lukhetho olufanelekileyo lokutya ukuba unenjongo efana nokunciphisa umzimba engqondweni—kodwa ngaba i-sushi isempilweni? Impendulo ixhomekeke kuhlobo lwe-sushi onayo.

Kukho iindlela ezahlukeneyo zokulungiselela i-sushi kunye nezithako ezisetyenziswayo. I-sushi enempilo kakhulu inezithako ezimbalwa ezifana ne-nigiri, equka inani elincinci lerayisi egqunywe yintlanzi eluhlaza.1 Nazi iingenelo zempilo kunye neengozi ze-sushi—kunye nendlela yokufumana okuninzi kwi-odolo yakho.(Ibhokisi yeSushi)

Impilo Kangakanani I-Sushi?(Ibhokisi yeSushi)

I-Sushi yenye yezinto eziyinxalenye yokutya kwaseJapan okuye kwathandwa eMelika. Oku kutya kubonakala ngathi kukutya okunesondlo kuba i-sushi iquka irayisi, imifuno, kunye nentlanzi entsha. Ezi zithako zinokuba lukhetho olufanelekileyo lokutya ukuba unenjongo efana nokunciphisa umzimba engqondweni—kodwa ngaba i-sushi isempilweni? Impendulo ixhomekeke kuhlobo lwe-sushi onayo.

Kukho iindlela ezahlukeneyo zokulungiselela i-sushi kunye nezithako ezisetyenziswayo. I-sushi enempilo kakhulu inezithako ezimbalwa ezifana ne-nigiri, equka inani elincinci lerayisi egqunywe yintlanzi eluhlaza.1 Nazi iingenelo zempilo kunye neengozi ze-sushi—kunye nendlela yokufumana okuninzi kwi-odolo yakho.

Impilo Kangakanani I-Sushi?(Ibhokisi yeSushi)

Izithako ezisetyenziswa ekwenzeni i-sushi zinceda ekuqinisekiseni impilo yayo. I-sushi esebenzisa i-nori—uhlobo lwe-seaweed—kunye ne-salmon, umzekelo, inokukunika izondlo ezininzi.

I-Nori ine-folic acid, i-niacin, i-calcium, kunye neevithamini A, C, kunye ne-K; i-salmon ine-omega-3 fatty acids, eziluncedo kwimpilo yengqondo.23 Sekunjalo, ukutya kwakho okune-carbs kusenokuba phezulu ukuba wongeza irayisi kwi-sushi yakho. Ikomityi enye yerayisi ye-short-grain ine-53 grams yee-carbohydrates.4

Indlela elungiswa ngayo i-sushi kunye ne-nongiwe ngayo inokunciphisa isondlo siphela. Abapheki banokongeza iswekile, ityuwa, okanye zombini, ukwenza irayisi ibe mnandi kwaye ibe mnandi ngakumbi, u-Ella Davar, RD, CDN, ingcali yezondlo ebhalisiweyo ye-dietician kunye nomcebisi wezempilo oqinisekisiweyo oseManhattan, uxelele i-Health.

Ezinye iintlobo zesushi zinokuba nezithako ezongezelelweyo ngokubanzi. UMarisa Moore, we-RDN, ingcali yezondlo ebhalisiweyo ese-Atlanta, uxelele i-Health ukuba iiroli “ezifakwe kwi-tempura zaza zaqhotswa [zaza] zagqunywa ngesosi ekhrimu aziyi kufana nezo zigqunywe kwi-nori kuphela kwaye zipakishwe yintlanzi, irayisi, nemifuno.”

Ungatya Kangaphi I-Sushi?(Ibhokisi yeSushi)

Ukuba umntu angayonwabela kangaphi i-sushi kuxhomekeke kwizithako ze-sushi. Kungalunga ukutya i-sushi ngaphandle kwentlanzi eluhlaza rhoqo kuneentlobo zentlanzi eluhlaza. Iingcebiso ezisemthethweni zezokuba kuphephe intlanzi eluhlaza—ngaphandle kokuba ibikhe yaqandiswa ngaphambili—kuba intlanzi eluhlaza inokuba neentsholongwane okanye iintsholongwane.56

I-Sushi Elungileyo Nembi Kakhulu(Ibhokisi yeSushi)

Ngenxa yokuba kukho iindlela ezininzi ze-sushi, kunokuba nzima ukwazi apho ungaqala khona xa sele ulungele uku-odola. UDavar ucebisa ukuba ukhethe i-nigiri okanye i-sashimi, enezilayi zentlanzi eluhlaza, kwaye uyidibanise nesaladi esecaleni okanye imifuno ephekiweyo.

“Ingcinga kukubona imibala emininzi evela kwiintlanzi ezahlukeneyo kunye nemifuno kunye nombala omhlophe omncinci ngerayisi ephekiweyo eneviniga,” utshilo uDavar. “Ukongeza kwiroli eqhelekileyo egqunywe ngerayisi, ndithanda uku-odola i-'Naruto-style' eyiroli egqunywe kwikhukhamba. Imnandi, ikruqula, kwaye yenza ukhetho oluhle olusempilweni ukongeza kwiinketho zemenyu yesushi yendabuko.”

Zama ukusebenzisa iintlobo zeentlanzi ezisempilweni ezifana nesalmon kunye nePacific chub mackerel, eziphantsi kwemercury, kwi-sushi rolls. Kuphephe iKing mackerel enemercury eninzi.7 Ukongeza, khetha isosi yesoya enesodium ephantsi kwaye ukhethe ezinye izinto eziphucula incasa enempilo ezifana newasabi okanye ijinja egayiweyo (gari).

“Endaweni yokuthembela kumagama, jonga okungaphakathi [kwesushi] kunye neesosi,” utshilo uMoore. “Khetha iiroli zokutya kwaselwandle okuthandayo, kunye nemifuno efana nekhukhamba kunye neminqathe, kwaye wongeze ubukhazikhazi obuvela kwiavokhado.” Ungacela nabani na olungiselela isushi yakho ukuba asebenzise irayisi encinci kunesiqhelo, utshilo uDavar, “ukuthintela ukunyuka kweswekile egazini ngenxa yomthwalo ophezulu weecarbohydrates ezivela kwirayisi emhlophe kunye nesithambisi esisetyenziselwa ukuyenza.”

Iingenelo ezinokubakho(Ibhokisi yeSushi)

Iindidi ezahlukeneyo zemifuno neentlanzi ezahlukeneyo zinokuba neenzuzo ezicebisayo. Ezo nzuzo zingabandakanya:8

Ukwanda komsebenzi we-thyroid ngenxa yokuqukethwe kwe-iodine9

IOfisi yeZongezo zokutya. Iodine.

Ukuphuculwa kwempilo yamathumbu8

Ukuphuculwa kwempilo yentliziyo ngenxa yomxholo we-omega-310

Inkqubo yomzimba yokuzikhusela enamandla8

Iingozi ezinokubakho(Ibhokisi yeSushi)

I-Sushi inokuba lukhetho olusempilweni, kodwa olu hlobo lokupheka luneziphene. Iingenelo zayo ziza neengozi ezimbalwa ekufuneka ziqwalaselwe, ezinje:

Umngcipheko ophezulu wezifo ezibangelwa kukutya ukuba i-sushi ineentlanzi ezingaphekwanga11

Ukwanda kokutya ii-carbohydrate ezicociweyo ngokusetyenziswa kwerayisi emhlophe12

Ukutya isodiyam eninzi kwizithako—ngaphambi kwesosi yesoya

Ukwanda kokutya kwe-mercury okunokwenzeka7

Ihlala ixesha elingakanani efrijini?(Ibhokisi yeSushi)

Ubude bexesha onokuyigcina i-sushi efrijini buya kuxhomekeka kwizithako zayo. Umzekelo, i-sushi inokuhlala efrijini ukuya kuthi ga kwiintsuku ezimbini ukuba inentlanzi eluhlaza okanye i-shellfish. Ezi ntlobo zeentlanzi kufuneka zigcinwe kubushushu befriji obungama-40 degrees Fahrenheit okanye ngaphantsi.13

Uphononongo olukhawulezileyo (Ibhokisi yeSushi)

I-Sushi yingqokelela yerayisi, imifuno, kunye nentlanzi ephekiweyo okanye eluhlaza enokuba nesondlo. Uphando luye lwabonisa ukuba ukutya i-sushi kunokuphucula yonke into ukusuka kwimpilo yamathumbu ukuya kwi-thyroid kunye nokusebenza komzimba.

Sekunjalo, kukho iingxaki ekutyeni i-sushi: Irayisi emhlophe yi-carbohydrate ecociweyo, kwaye i-sushi idla ngokuba nomxholo wetyuwa eninzi. Ukuba ufuna ukuphucula impilo yakho, yigcine ilula ngokunamathela kwi-sushi engenasosi equlethe kuphela ukutya kwaselwandle okuthandayo kunye nemifuno embalwa.

I-Sushi yenye yezinto eziyinxalenye yokutya kwaseJapan okuye kwathandwa eMelika. Oku kutya kubonakala ngathi kukutya okunesondlo kuba i-sushi iquka irayisi, imifuno, kunye nentlanzi entsha. Ezi zithako zinokuba lukhetho olufanelekileyo lokutya ukuba unenjongo efana nokunciphisa umzimba engqondweni—kodwa ngaba i-sushi isempilweni? Impendulo ixhomekeke kuhlobo lwe-sushi onayo.

Kukho iindlela ezahlukeneyo zokulungiselela i-sushi kunye nezithako ezisetyenziswayo. I-sushi enempilo kakhulu inezithako ezimbalwa ezifana ne-nigiri, equka inani elincinci lerayisi egqunywe yintlanzi eluhlaza.1 Nazi iingenelo zempilo kunye neengozi ze-sushi—kunye nendlela yokufumana okuninzi kwi-odolo yakho.