Sushi: Hutano kana Hune hutano?

Zvemukati

• Chii chinonzi sushi?
• Nutrient-yakawanda zvigadzirwa
• Hove
• Wasabi
• Gungwa
• Ginger yakasanganiswa
• Yakanatswa carbs uye yakaderera fiber zvemukati
• Mapuroteni mashoma uye akakora mafuta zvemukati
• Yakanyanya munyu zvemukati
• Kusvibiswa nehutachiona uye zvipembenene
• Mercury nezvimwe zvinokachidza
• Maitiro ekuwedzeredza iyo hutano mabhenefiti eSushi
• Chinokosha

Vanhu vanowanzo funga nezve sushi ine hutano uye ine hutano.

Nekudaro, chikafu chinozivikanwa cheJapan chinowanzove nehove mbishi. Uyezve, inogara ichidyiwa nesoya-munyu muto muto.

Nekudaro, iwe unogona kuve unonetseka nezve zvimwe zvezvinhu zvacho.

Ichi chinyorwa chinotora zvakadzama kutarisa sushi nemhedzisiro yayo yehutano.

Chii chinonzi sushi?

Sushi mupumburu wegungwa wakazadzwa nemupunga wakabikwa, hove mbishi kana yakabikwa, nemiriwo.

Inowanzoshandiswa ne soy muto, wasabi, uye ginger yakasanganiswa.

Sushi yakatanga kuve yakakurumbira muzana ramakore rechinomwe Japan senzira yekuchengetedza hove.

Ihove dzakacheneswa dzakamanikidzwa pakati pemupunga nemunyu uye dzakatenderwa kuvirisa kwemavhiki mashoma kudzamara yagadzirira kudya (1).

Pakati pezana ramakore rechi17, vhiniga yakawedzerwa kune mupunga kuti ideredze nguva yekuvira uye nekuvandudza kuravira kwayo.

Iyo yekuvirisa nzira yakasiiwa muzana ramakore rechi19, apo hove nyowani dzakatanga kushandiswa panzvimbo. Izvi zvakapa kwokutanga vhezheni yesushi yakagadzirira-kudya iyo yawakajaira nhasi (1).

Sushi yakatanga kuJapan uye ine vhiniga-yakavhenganiswa mupunga, hove mbishi kana yakabikwa, uye miriwo - ese akaputirwa negungwa.

Nutrient-yakawanda zvigadzirwa

Sushi inowanzoonekwa sechikafu chehutano nekuti inozvirumbidza zvakawandisa zvinovaka muviri.

Hove

Hove isosi yakanaka yeprotein, ayodini, uye akawanda mavitamini uye mamineral.

Uye zvakare, ndeimwe yezvikafu zvishoma izvo zvine hutachiona D ().

Uyezve, hove ine mafuta omega-3, ayo uropi nemuviri zvinoda kushanda nemazvo. Aya mafuta anobatsira kurwisa mamiriro ekurapa senge chirwere chemwoyo uye sitiroko (,,).

Hove inosanganisirwa nenjodzi yakaderera yezvimwe zvirwere zvemuviri, kushushikana, uye kurasikirwa ndangariro uye kuona mukukwegura (,,,,).

Wasabi

Wasabi paste inowanzoshandiswa pamwe chete nesushi. Sezvo hwema hwayo hwakasimba kwazvo, hunongodyiwa hushoma.

Inogadzirwa kubva pa grated stem ye Eutrema japonicum, iri yemhuri imwechete sekabichi, horseradish, uye mustard.

Wasabi akapfuma mu beta carotene, glucosinolates, uye isothiocyanates. Tsvagiridzo inoratidza kuti macompound aya anogona kunge ane antibacterial, anti-kupisa, uye anticancer zvivakwa (,, 13,).

Nekudaro, nekuda kwekushomeka kwechirimwa chewasabi, maresitorendi mazhinji anoshandisa yekunyepera yakagadzirwa kubva mubatanidzwa wehorseradish, poda yemasitadhi, uye dhayi girini. Ichi chigadzirwa hachibviri kuva nehutano hwakafanana.

Gungwa

Nori rudzi rwegungwa rinoshandiswa kupuruzira sushi.

Iyo ine zvakawanda zvinovaka muviri, zvinosanganisira calcium, magnesium, phosphorus, iron, sodium, iodine, thiamine, uye mavitamini A, C, uye E (15).

Zvakare, 44% yehurema hwayo hwakaoma ipuroteni, iyo inofananidzwa neakakwira-mapuroteni chikafu chikafu sosiya (16, 17).

Nekudaro, mumwe mupumburu weSushi unopa hushoma kwazvo hwegungwa, izvo zvinoita kuti zvisave nyore kupa zvakanyanya kune zvako zvezuva nezuva zvinovaka muviri.

Nori anogona zvakare kupa makomponi anorwisa hutachiona, kuzvimba, uye kunyangwe cancer. Nekudaro, iwo mazinga emakomponi aya anogona kunge akaderera zvakanyanya kuti ave nehumwe hutano hunokodzera (18).

Ginger yakasanganiswa

Inotapira, ginger yakasanganiswa, inozivikanwawo segari, inowanzo shandiswa kuchenesa mukanwa mako pakati pezvidimbu zvakasiyana zveSushi.

Ginger isosi yakanaka ye potassium, magnesium, mhangura, uye manganese ().

Uye zvakare, inogona kuve iine zvimwe zvinhu zvinobatsira kudzivirira kubva kubhakitiriya nemavirusi (,).

Zvidzidzo zvinowedzera kuratidza kuti ginger inogona kuvandudza ndangariro uye kubatsira kudzikisira kushungurudzika, kurwadziwa kwemhasuru, kurwadziwa kweArrititi, kurwadziwa kwekuenda kumwedzi, uye kunyange LDL (yakaipa) cholesterol mazinga (,,,,,).

Sushi ine zvinhu zvakasiyana-siyana zvine hutano uye zvine michero, senge hove, wasabi, gungwa, uye ginger yakasanganiswa.

Yakanatswa carbs uye yakaderera fiber zvemukati

Chinhu chikuru cheSushi mupunga muchena, uyo wakanatswa uye kubviswa zvese fiber, mavitamini, uye zvicherwa.

Zvimwe zvidzidzo zvinoratidza kuti kudya kwakanyanya kwema carbs akacheneswa uye kuwedzera kwakabatana mumashuga eropa kunogona kukurudzira kuzvimba uye kuwedzera mukana wako wechirwere cheshuga uye chirwere chemwoyo (,,).

Uyezve, sushi mupunga unogadzirirwa neshuga. Iyo yakawedzerwa shuga uye yakaderera fiber zvemukati zvinoreva kuti sushi's carbs dzakaputswa pasi nekukurumidza mune yako yekugaya system.

Izvi zvinogona kutungamira kune spike mune shuga yeropa uye insulin mazinga, ayo anogona kuita kuti uwedzere kudya (,).

Nekudaro, zvidzidzo zvakare zvinoratidza kuti mupunga vhiniga yakawedzerwa kune sushi inogona kubatsira kudzikisa shuga yeropa, BP, uye mafuta eropa ().

Kukumbira yako sushi kuti igadzikiswe neine brown mupunga panzvimbo yemucheka mutsvuku inogona kuwedzera yayo fiber zvemukati uye kukosha kwehutano.

Iwe unogona zvakare kukumbira kuti ako mabhanzi agadzikiswe nemupunga mushoma uye mimwe miriwo kuti uwedzere kuwedzera izvo zvinovaka muviri.

Sushi ine huwandu hwakawanda hwakanatswa carbs. Izvi zvinogona kuita kuti iwe uwedzere kudya uye zvinogona kuwedzera njodzi yako yekuzvimba, rudzi rwechipiri chirwere cheshuga, uye chirwere chemwoyo.

Mapuroteni mashoma uye akakora mafuta zvemukati

Sushi inowanzo kutorwa sehuremu-kurasikirwa-hushamwari chikafu.

Asi, mhando zhinji dzeSushi dzinoitwa nemafuta ane mafuta mazhinji uye yakakangwa tempura batter, iyo inowedzera zvakanyanya iwo macalorie zvemukati.

Pamusoro pezvo, chidimbu chimwe cheSushi chinowanzo chiine hove shoma kana miriwo. Izvi zvinoita kuti ive yakaderera-mapuroteni, akaderera-faibha kudya uye nekudaro isinganyanyobudirira pakuderedza nzara uye chishuwo (,).

Kuti uite chikafu chako chinotevera cheSushi chiwedzere kuzadza, edza kuchiperekedza nesmo miso, edamame, sashimi, kana wakame saladi.

Sushi inowanzo rumbidza masukisi ane mafuta mazhinji uye zvigunwe asi zvidiki zvidiki zvemiriwo kana hove. Kushaikwa kweprotein uye faibha kunogona kuishandura nyore nyore kuita chikafu chepamusoro-koriori izvo zvisingaite kuti unzwe kuguta.

Yakanyanya munyu zvemukati

Chikafu cheSushi chinowanzo chine huwandu hwakawanda hwemunyu.

Kutanga, mupunga waigadzirwa unowanzo bikwa nemunyu. Uye zvakare, iyo hove inoputa uye miriwo yakasanganiswa zvakare ine munyu.

Chekupedzisira, inowanzo shumirwa nesoya muto, iyo yakanyanyisa munyu.

Munyu wakawandisa mukudya kwako unogona kuwedzera njodzi yako wekenza yemudumbu. Inogona zvakare kukurudzira kukwirisa kweropa mukati mevanhu vanoziva chinhu ichi (,,).

Kana iwe uchida kudzikisa munyu wako kudya, iwe unofanirwa kudzora kana kudzivirira soy muto, pamwe nesushi yakagadzirirwa nehove inoputa, senge mackerel kana salmon.

Kunyangwe miso soup ingangokubatsira kudzivirira kubva pakudya zvakanyanya, ine munyu wakawanda. Kana iwe uchiona yako yekudyiwa munyu, iwe ungangoda kuzvidzivirira futi.

Sushi inogona kurongedza yakawanda yemunyu, iyo inogona kuwedzera njodzi yako yekenza yemudumbu uye kusimudzira BP yakakwira mune vamwe vanhu.

Kusvibiswa nehutachiona uye zvipembenene

Kudya sushi yakagadzirwa nehove mbishi kunogona kukuisa panjodzi yekutapukirwa nehutachiona hwakasiyana nezvipukanana (,,, 43).

Mimwe yemhando dzinowanzo kuwanikwa musushi dzinosanganisira Salmonella, siyana Vibrio mabhakitiriya, uye Anisakis uye Diphyllobothrium utachiona (,,,).

Izvo zvakakosha kuti uzive kuti Kudya neDrug Administration (FDA) parizvino haina kudzora kushandiswa kweiyo "sushi-grade hove" chitambi. Saka nekudaro, ichi chinyorwa hachivimbise kuti iyo sushi yauri kudya yakachengeteka.

Iwo wega mutemo wazvino ndewokuti dzimwe hove dzinofanirwa kuve dzakaomeswa nechando kuti dziuraye chero zvipembenene zvisati zvapihwa mbishi.

Imwe ongororo ichangoburwa yakaongorora hove mbishi yakashandiswa mumaresitorendi makumi maviri nemapfumbamwe echiPutukezi uye ndokuona kuti makumi masere nemasere ezviuru zvemasampuli akasvibiswa nehutachiona hunokuvadza (48)

Nekudaro, kunyatso kugadzirwa kwechikafu uye maitiro ekubata anogona kudzora njodzi yekusvibiswa (49,).

Kuti uderedze njodzi yako yekudya chepfu, tarisa kudya sushi mumaresitorendi ane mukurumbira ayo angangoteedzera maitiro ekuchengetedza chikafu. Iwe unogona zvakare kusarudza yemavara rolls kana ayo akagadzirwa nehove yakabikwa.

Vamwe vanhu - kusanganisira vakadzi vane nhumbu, vana vadiki, vakuru, uye avo vane masimba ekudzivirira immune - vangangoda kudzivirira zvachose sushi inogadzirwa nehove mbishi.

Sushi inogadzirwa nehove mbishi inogona kunge iine hutachiona hunokuvadza uye zvipembenene. Kugadzirwa kwechikafu chisina kukodzera uye kubata kunowedzera njodzi yako yekusvibiswa.

Mercury nezvimwe zvinokachidza

Hove dzinogona zvakare kunge dziine simbi dzinorema senge mercury nekuda kwekusvibiswa kwegungwa.

Hove dzinodya nyama, senge tuna, swordfish, mackerel, marlin, uye shark, dzinowanzove nematanho epamusoro.

Mhando dzegungwa dzegungwa dzakaderera mumekiyuri dzinosanganisira salmon, eel, sea urchin, trout, crab, uye octopus ().

Dzimwe mhando dzehupfu hunowanikwa muhove dzinogona kutungamira kune ciguatera kana scombroid chepfu ().

Gungwa bass, grouper, uye tsvuku snapper ndizvo zvinonyanya kutungamira kune ciguatera chepfu, nepo scombroid chepfu ingangoitika nekudya tuna, mackerel, kana mahi-mahi (52).

Iwe unogona kudzikisa njodzi yako nekudzivirira mhando dzehove dzinogona kunge dzakashatiswa.

Dzimwe mhando dzehove dzinogona kunge dzakasvibiswa nehupfu, kusanganisira mercury.

Maitiro ekuwedzeredza iyo hutano mabhenefiti eSushi

Kuti uwane zvakanakira hutano kubva pasushi, tevera izvi zvakapusa nhungamiro:

• Wedzera kudya kwako kunovaka muviri. Sarudza sushi mipumburu inogadzirwa nemupunga wakasviba pamusoro peaya akagadzirwa nemucheka mutsvuku.
• Farira akaumbwa-akaumbwa ruoko ma rolls (temaki), ayo ane mupunga mushoma kupfuura mamwe echinyakare mabhanzi.
• Wedzera protein uye fiber zvemukati zvekudya kwako. Perekedza sushi yako nedamame, wakame saladi, miso soup, kana sashimi.
• Dzivisa mabhanzi akagadzirwa nekirimu chizi, sauces, kana tempura. Kuti ugadzire kushushikana pasina izvi zvisina hutano zvigadzirwa, bvunza mimwe miriwo.
• Deredza pasi muto we soy. Kana iwe uri munyu-unonzwisisa, dzivisa soy muto kana kungoisa zvishoma sushi yako mairi.
• Raira sushi kubva kumaresitorendi ane mukurumbira, ayo anowanzo tevera maitiro ekuchengetedza chikafu.

Kune nzira dzakasiyana siyana dzekuwedzera mabhenefiti ehutano hweyako sushi nepo uchidzikisira zvingangokanganisa.

Chinokosha

Sushi mupumburu wechiJapan unogadzirwa nemupunga, gungwa, miriwo, uye hove kana mbishi dzakabikwa.

Yakapfuma mumavitamini akati wandei, zvicherwa, uye mishonga inosimudzira hutano.

Nekudaro, mamwe marudzi akakwirira mumakaneti akacheneswa, munyu, uye nemafuta asina hutano.

Zvakadaro, kana iwe uchingwarira nezvekuti unoidya sei, sushi inogona kuita kuwedzera kukuru kune chikafu chakaringana.