Ingabe ibhokisi le-sushi liphilile?

I-Sushi ingenye yezingxenye zokudla kwaseJapane okuye kwathandwa eMelika. Lokhu kudla kubonakala njengokudla okunomsoco njengoba i-sushi ihlanganisa ilayisi, imifino, nenhlanzi entsha. Lezi zithako zingaba ukudla okuhle ongakudla uma unomgomo onjengokunciphisa isisindo engqondweni—kodwa ingabe i-sushi inempilo? Impendulo incike ohlotsheni lwe-sushi onayo.

Kunezinhlobo eziningana zokuthi i-sushi ingalungiswa kanjani nokuthi yiziphi izithako ezisetshenziswayo. I-sushi enempilo kakhulu izoba nezithako ezimbalwa njenge-nigiri, ehlanganisa inani elincane lelayisi elifakwe inhlanzi eluhlaza.1 Nazi izinzuzo zezempilo kanye nezingozi ze-sushi—nokuthi ungazuza kanjani kakhulu ku-oda lakho.(Ibhokisi le-sushi)

Inempilo Kangakanani I-Sushi?(Ibhokisi le-sushi)

I-Sushi ingenye yezingxenye zokudla kwaseJapane okuye kwathandwa eMelika. Lokhu kudla kubonakala njengokudla okunomsoco njengoba i-sushi ihlanganisa ilayisi, imifino, nenhlanzi entsha. Lezi zithako zingaba ukudla okuhle ongakudla uma unomgomo onjengokunciphisa isisindo engqondweni—kodwa ingabe i-sushi inempilo? Impendulo incike ohlotsheni lwe-sushi onayo.

Kunezinhlobo eziningana zokuthi i-sushi ingalungiswa kanjani nokuthi yiziphi izithako ezisetshenziswayo. I-sushi enempilo kakhulu izoba nezithako ezimbalwa njenge-nigiri, ehlanganisa inani elincane lelayisi elifakwe inhlanzi eluhlaza.1 Nazi izinzuzo zezempilo kanye nezingozi ze-sushi—nokuthi ungazuza kanjani kakhulu ku-oda lakho.

Inempilo Kangakanani I-Sushi?(Ibhokisi le-sushi)

Izithako ezisetshenziswa ukwenza i-sushi zisiza ekunqumeni impilo yayo. I-sushi esebenzisa i-nori—uhlobo lolwandle—ne-salmon, isibonelo, ingakunikeza izakhamzimba eziningi.

I-Nori iqukethe i-folic acid, i-niacin, i-calcium, namavithamini A, C, kanye ne-K; i-salmon inama-omega-3 fatty acid, awusizo empilweni yobuchopho.23 Noma kunjalo, ukudla kwakho ama-carbohydrate kungaba phezulu uma ufaka ilayisi ku-sushi yakho. Inkomishi eyodwa yelayisi elifushane iqukethe amagremu angu-53 ama-carbohydrate.4

Indlela i-sushi elungiswa futhi enongwe ngayo inganciphisa ukudla okunomsoco jikelele. Abapheki bangase bangeze ushukela, usawoti, noma kokubili, ukuze benze irayisi libe mnandi futhi linambitheke kakhudlwana, kusho u-Ella Davar, RD, CDN, isazi sokudla esibhalisiwe kanye nomeluleki wezempilo oqinisekisiwe oseManhattan, etshela i-Health.

Ezinye izinhlobo ze-sushi zingase zibe nezithako ezengeziwe. UMarisa Moore, we-RDN, isazi sokudla esibhalisiwe esise-Atlanta, utshele i-Health ukuthi ama-roll “afakwe ku-tempura bese ethosiwe [bese] embozwe ngesoso elikhilimu ngeke afane nalawo asongwe ku-nori kuphela futhi agcwele izinhlanzi, ilayisi, nemifino.”

Ungadla Kangaki I-Sushi?(Ibhokisi le-sushi)

Ukuthi umuntu angajabulela kangaki i-sushi kuncike ezithakweni ze-sushi. Kungaba kuhle ukudla i-sushi ngaphandle kwezinhlanzi ezingaphekiwe kaningi kunezinhlobo zezinhlanzi ezingaphekiwe. Izincomo ezisemthethweni ziwukugwema izinhlanzi ezingaphekiwe—ngaphandle kokuthi ziqandisiwe ngaphambilini—njengoba izinhlanzi ezingaphekiwe zingase zibe nezinambuzane noma amabhaktheriya.56

I-Sushi Engcono Kakhulu Nembi Kakhulu(Ibhokisi le-sushi)

Ngenxa yokuthi kunezinketho eziningi ze-sushi, kungaba nzima ukwazi ukuthi uzoqala kuphi uma usukulungele uku-oda. UDavar uncome ukukhetha i-nigiri noma i-sashimi, enezingcezu zenhlanzi eluhlaza, bese uyihlanganisa nesaladi eseceleni noma imifino ephekiwe.

“Umqondo ukubona imibala eminingi evela ezinhlanzini nasemifino eyahlukahlukene kanye nombala omhlophe omncane ngerayisi eliphekiwe elinoviniga,” kusho uDavar. “Ngaphezu kweroli elivamile eligoqwe ngerayisi, ngithanda uku-oda i-'Naruto-style' okuyiroli eligoqwe ngekhukhamba. Limnandi, liqinile, futhi lenza inketho enhle enempilo ngaphezu kwezinketho zemenyu ye-sushi yendabuko.”

Zama ukusebenzisa izinhlobo zezinhlanzi ezinempilo njenge-salmon kanye ne-Pacific chub mackerel, ezine-mercury encane, kuma-sushi rolls. Gwema i-King mackerel ene-mercury ephezulu.7 Ngaphezu kwalokho, khetha i-soy sauce ene-sodium encane bese ukhetha ezinye izithuthukisi zokunambitheka ezinempilo njenge-wasabi noma i-pickled ginger (gari).

“Esikhundleni sokuthembela emagameni, bheka ukuthi yini engaphakathi [kwe-sushi] kanye nama-sauce,” kusho uMoore. “Khetha ama-rolls nokudla kwasolwandle okuthandayo, kanye nemifino efana nekhukhamba kanye nezaqathi, bese ufaka ukhilimu ovela ku-avokhado.” Ungacela futhi noma ngubani olungisa i-sushi yakho ukuthi asebenzise ilayisi elincane kunokujwayelekile, kusho uDavar, “ukuvimbela ukwanda koshukela egazini ngenxa yomthwalo ophezulu wama-carbohydrate avela elayisini elimhlophe kanye nesithako esisetshenziswa ukulenza.”

Izinzuzo Ezingaba Khona(Ibhokisi le-sushi)

Ukuhlanganiswa okuhlukahlukene kwemifino nezinhlanzi ezahlukene kungaba nezinzuzo ezicebile. Lezo zinzuzo zingafaka:8

Ukwanda komsebenzi we-thyroid ngenxa yokuqukethwe kwe-iodine9

Ihhovisi Lezithasiselo Zokudla. I-Iodine.

Ukuthuthukiswa kwempilo yamathumbu8

Ukuthuthukiswa kwempilo yenhliziyo ngenxa yokuqukethwe kwe-omega-310

Isimiso somzimba esiqinile8

Izingozi Ezingaba Khona(Ibhokisi le-sushi)

I-Sushi ingaba yindlela enempilo, kodwa lokhu kudla okumnandi akunawo amaphutha ayo. Kanye nezinzuzo kuza nezingozi ezimbalwa okufanele zicatshangelwe, njenge:

Ingozi ephezulu yezifo ezibangelwa ukudla uma i-sushi iqukethe izinhlanzi ezingaphekiwe11

Ukudla ama-carbohydrate acwengekile okwandisiwe ngokusetshenziswa kwelayisi elimhlophe12

Ukudla i-sodium eningi kusuka ezithakweni—ngaphambi kwesosi yesoya

Kungenzeka ukuthi kukhuphuke inani lokudla kwe-mercury7

Kuhlala Isikhathi Eside Kangakanani Esiqandisini?(Ibhokisi le-sushi)

Ubude besikhathi ongasigcina efrijini buzoncika ezithakweni zaso. Isibonelo, i-sushi cishe izohlala efrijini izinsuku ezimbili uma iqukethe izinhlanzi ezingaphekiwe noma i-shellfish. Lezi zinhlobo zezinhlanzi kumele zigcinwe ekushiseni kwefriji okungama-degrees Fahrenheit angu-40 noma ngaphansi.13

Isibuyekezo Esisheshayo (Ibhokisi le-sushi)

I-Sushi iqoqo lelayisi, imifino, nenhlanzi ephekiwe noma eluhlaza engaba nomthelela omuhle emzimbeni. Ucwaningo luye lwasikisela ukuthi ukudla i-sushi kungathuthukisa yonke into kusukela empilweni yamathumbu kuya ekusebenzeni kwe-thyroid kanye nokuzivikela komzimba.

Noma kunjalo, kunezinkinga zokudla i-sushi: Ilayisi elimhlophe liyi-carbohydrate ehlungiwe, futhi i-sushi ngokuvamile inokuqukethwe kukasawoti omningi. Uma ufuna ukuthuthukisa impilo, gcina kulula ngokunamathela ku-sushi engenasoso equkethe ukudla kwasolwandle okuthandayo kanye nemifino embalwa.

I-Sushi ingenye yezingxenye zokudla kwaseJapane okuye kwathandwa eMelika. Lokhu kudla kubonakala njengokudla okunomsoco njengoba i-sushi ihlanganisa ilayisi, imifino, nenhlanzi entsha. Lezi zithako zingaba ukudla okuhle ongakudla uma unomgomo onjengokunciphisa isisindo engqondweni—kodwa ingabe i-sushi inempilo? Impendulo incike ohlotsheni lwe-sushi onayo.

Kunezinhlobo eziningana zokuthi i-sushi ingalungiswa kanjani nokuthi yiziphi izithako ezisetshenziswayo. I-sushi enempilo kakhulu izoba nezithako ezimbalwa njenge-nigiri, ehlanganisa inani elincane lelayisi elifakwe inhlanzi eluhlaza.1 Nazi izinzuzo zezempilo kanye nezingozi ze-sushi—nokuthi ungazuza kanjani kakhulu ku-oda lakho.