Sushi: Wathanzi Kapena Wosadwala?

Zamkati

• Sushi ndi chiyani?
• Zakudya zopatsa thanzi
• Nsomba
• Wasabi
• Zamasamba
• Ginger wothira
• Ma carbs oyengedwa komanso zotsika zazing'ono
• Mapuloteni ochepa komanso mafuta ambiri
• Mchere wambiri
• Matenda ndi mabakiteriya
• Mercury ndi poizoni wina
• Momwe mungakulitsire zabwino za sushi
• Mfundo yofunika

Anthu ambiri amaganiza kuti sushi ndiwopatsa thanzi komanso wathanzi.

Komabe, mbale yotchuka iyi ya ku Japan nthawi zambiri imakhala ndi nsomba yaiwisi. Kuphatikiza apo, imadyedwa pafupipafupi ndi msuzi wa soya wokhala ndi mchere wambiri.

Chifukwa chake, mutha kukhala ndi nkhawa ndi zina mwazosakaniza.

Nkhaniyi imafufuza mwatsatanetsatane za sushi ndi zotsatira zake paumoyo.

Sushi ndi chiyani?

Sushi ndi mpukutu wamasamba wodzaza mpunga wophika, nsomba yaiwisi kapena yophika, ndi masamba.

Amagwiritsidwa ntchito kwambiri ndi msuzi wa soya, wasabi, ndi ginger wonunkhira.

Sushi idayamba kutchuka m'zaka za zana lachisanu ndi chiwiri ku Japan ngati njira yosungira nsomba.

Nsomba zotsukidwazo ankazikakamira pakati pa mpunga ndi mchere ndipo ankazisiya kuti zipse kwa milungu ingapo mpaka zitakonzeka kudya (1).

Chakumapeto kwa zaka za zana la 17, viniga adawonjezeredwa mu mpunga kuti muchepetse nthawi yamadzimadzi ndikusintha kukoma kwake.

Njira yothira inasiya m'zaka za zana la 19, pomwe nsomba zatsopano zidayamba kugwiritsidwa ntchito m'malo mwake. Izi zidapangitsa kuti pakhale mtundu woyamba wa sushi wokonzeka kudya womwe wazolowera lero (1).

Sushi idachokera ku Japan ndipo imakhala ndi mpunga wokhala ndi viniga wosasa, nsomba yaiwisi kapena yophika, ndi ndiwo zamasamba - zonse zokutidwa ndi udzu wam'madzi.

Zakudya zopatsa thanzi

Sushi nthawi zambiri imawonedwa ngati chakudya chopatsa thanzi chifukwa imakhala ndi zinthu zambiri zopatsa thanzi.

Nsomba

Nsomba ndi gwero labwino la mapuloteni, ayodini, ndi mavitamini ndi michere yambiri.

Kuphatikiza apo, ndi chimodzi mwazakudya zochepa zomwe mwachilengedwe zimakhala ndi vitamini D ().

Komanso, nsomba imakhala ndi mafuta a omega-3, omwe ubongo ndi thupi lanu zimafunikira kuti zizigwira bwino ntchito. Mafutawa amathandiza kuthana ndi matenda monga matenda a mtima ndi sitiroko (,,).

Nsomba zimalumikizananso ndi chiopsezo chotsika cha matenda ena amthupi okha, kukhumudwa, komanso kusaiwalika komanso kuwona kwaukalamba (,,,,).

Wasabi

Phala la Wasabi nthawi zambiri limagwiritsidwa ntchito limodzi ndi sushi. Popeza kununkhira kwake kuli kwamphamvu kwambiri, amangodya pang’ono chabe.

Amapangidwa kuchokera ku tsinde la grated la Eutrema japonicum, wa banja limodzi monga kabichi, horseradish, ndi mpiru.

Wasabi ali ndi beta beta carotene, glucosinolates, ndi isothiocyanates. Kafukufuku akuwonetsa kuti mankhwalawa atha kukhala ndi ma antibacterial, anti-inflammatory, ndi anticancer (,, 13,).

Komabe, chifukwa cha kusowa kwa chomera cha wasabi, malo odyera ambiri amagwiritsa ntchito phala lotsanzira lopangidwa ndi mitundu yosiyanasiyana ya horseradish, ufa wa mpiru, ndi utoto wobiriwira. Izi ndizokayikitsa kuti zimakhala ndi zakudya zofanana.

Zamasamba

Nori ndi mtundu wa udzu wam'madzi womwe umagwiritsidwa ntchito kupangira sushi.

Lili ndi michere yambiri, kuphatikiza calcium, magnesium, phosphorous, iron, sodium, ayodini, thiamine, ndi mavitamini A, C, ndi E (15).

Kuonjezera apo, 44% ya kulemera kwake kouma ndi mapuloteni, omwe amafanana ndi zakudya zamapuloteni kwambiri monga soya (16, 17).

Komabe, mpukutu umodzi wa sushi umapereka udzu wochepa kwambiri wam'madzi, zomwe zimapangitsa kuti zikhale zovuta kupereka zambiri pazosowa zanu za tsiku ndi tsiku.

Nori amathanso kupereka mankhwala omwe amalimbana ndi ma virus, kutupa, ngakhale khansa. Komabe, milingo ya mankhwalawa mwina ndi yotsika kwambiri kuti ikhale ndi zovuta zina zathanzi (18).

Ginger wothira

Ginger wokoma, wonunkhira, yemwenso amadziwika kuti galimoto, amagwiritsidwa ntchito kutsuka m'kamwa mwanu pakati pa magawo osiyanasiyana a sushi.

Ginger ndi gwero labwino la potaziyamu, magnesium, mkuwa, ndi manganese ().

Kuphatikiza apo, itha kukhala ndi zinthu zina zomwe zimathandiza kuteteza mabakiteriya ndi ma virus (,).

Kafukufuku akuwonetsanso kuti ginger imatha kukonza kukumbukira ndikuthandizira kuchepetsa mseru, kupweteka kwa minofu, kupweteka kwa nyamakazi, kupweteka msambo, komanso kuchuluka kwa cholesterol cha LDL (,,,,,).

Sushi ili ndi zinthu zosiyanasiyana zopatsa thanzi komanso zopatsa thanzi, monga nsomba, wasabi, udzu wam'madzi, ndi ginger wosakaniza.

Ma carbs oyengedwa komanso zotsika zazing'ono

Gawo lalikulu la sushi ndi mpunga woyera, womwe wasungunuka ndikuchotsa pafupifupi fiber, mavitamini, ndi mchere.

Kafukufuku wina akuwonetsa kuti kudya kwambiri ma carbs oyeretsedwa komanso kuchuluka kwa shuga m'magazi kumatha kulimbikitsa kutupa ndikuwonjezera chiopsezo cha matenda ashuga ndi matenda amtima (,,).

Komanso, mpunga wa sushi nthawi zambiri umakonzedwa ndi shuga. Shuga wowonjezera komanso zotsika zazing'ono zimatanthauza kuti ma carbu a sushi amathyoledwa mwachangu m'thupi lanu.

Izi zitha kubweretsa kukwera kwa shuga m'magazi komanso ma insulin, omwe angapangitse kudya kwambiri (,).

Komabe, kafukufuku akuwonetsanso kuti vinyo wosasa wa mpunga wowonjezeredwa ku sushi atha kuthandiza kutsitsa shuga, kuthamanga kwa magazi, ndi mafuta am'magazi ().

Kupempha kuti sushi yanu ikhale yokonzeka ndi mpunga wofiirira m'malo mwa mpunga woyera kumatha kukulitsa michere yake komanso thanzi.

Muthanso kufunsa kuti masikono anu azikonzedwa ndi mpunga wocheperako komanso masamba ambiri kuti muwonjezere michere.

Sushi ili ndi ma carbs ambiri oyengedwa. Izi zitha kukupangitsani kuti muzidya mopitilira muyeso ndipo zitha kukulitsa chiopsezo chotupa, mtundu wa 2 shuga, ndi matenda amtima.

Mapuloteni ochepa komanso mafuta ambiri

Sushi nthawi zambiri imawonedwa ngati chakudya chochepetsetsa.

Komabe, mitundu yambiri ya sushi imapangidwa ndi msuzi wamafuta ambiri komanso batter yokazinga ya tempura, yomwe imakulitsa kwambiri ma calorie.

Kuphatikiza apo, gawo limodzi la sushi nthawi zambiri limakhala ndi nsomba kapena masamba ochepa kwambiri. Izi zimapangitsa kukhala ndi mapuloteni ochepa, osagwiritsa ntchito michere yambiri ndipo motero sizothandiza kuchepetsa njala ndi njala (,).

Kuti chakudya chanu chotsatira cha sushi chikhale chodzaza kwambiri, yesani kutsagana nacho ndi msuzi wa miso, edamame, sashimi, kapena saladi ya wakame.

Sushi nthawi zambiri amakhala ndi msuzi wamafuta ambiri komanso zokometsera koma masamba ochepa kapena nsomba. Kuperewera kwa mapuloteni ndi CHIKWANGWANI kumatha kusandutsa chakudya chambiri chambiri chomwe sichingakupangitseni kuti mukhale okhuta.

Mchere wambiri

Chakudya cha sushi chimakhala ndi mchere wambiri.

Choyamba, mpunga womwe amaupanga nthawi zambiri umaphikidwa ndi mchere. Kuphatikiza apo, nsomba zosuta ndi nyama zankhuku zomwe zimasunganso mchere.

Pomaliza, nthawi zambiri amapatsidwa msuzi wa soya, womwe umakhala ndi mchere wambiri.

Mchere wambiri mu zakudya zanu ukhoza kuonjezera chiopsezo cha khansa ya m'mimba. Zitha kulimbikitsanso kuthamanga kwa magazi kwa anthu omwe amazindikira izi (,,).

Ngati mukufuna kuchepetsa mchere, muyenera kuchepetsa kapena kupewa msuzi wa soya, komanso sushi yokonzedwa ndi nsomba zosuta, monga mackerel kapena salimoni.

Ngakhale msuzi wa miso ungakuthandizeni kupewa kudya mopitirira muyeso, uli ndi mchere wambiri. Ngati mukuyang'ana momwe mumadyera mchere, mungafunenso kupewa.

Sushi amatha kulongedza mchere wambiri, womwe ungapangitse kuti mukhale ndi khansa m'mimba ndikulimbikitsa kuthamanga kwa magazi kwa anthu ena.

Matenda ndi mabakiteriya

Kudya sushi yopangidwa ndi nsomba yaiwisi kumatha kukuika pachiwopsezo chotenga kachilomboka kuchokera ku mabakiteriya ndi tiziromboti (,,, 43).

Zina mwa mitundu yomwe imapezeka kwambiri mu sushi ndi monga Salmonella, zosiyanasiyana Vibrio bacteria, ndi Anisakis ndipo Diphyllobothrium majeremusi (,,,).

Ndikofunika kuzindikira kuti Food and Drug Administration (FDA) pakadali pano siliwongolera kugwiritsa ntchito chizindikiro cha "sushi-grade fish". Mwakutero, chizindikiro ichi sichikutsimikizira kuti sushi yomwe mukudya ndiyotetezeka.

Lamulo lokhalo lomwe lilipo ndikuti nsomba zina ziyenera kuzizidwa kuti ziphe tiziromboti tisanapatsidwe yaiwisi.

Kafukufuku wina waposachedwa adasanthula nsomba yaiwisi yomwe imagwiritsidwa ntchito m'malesitilanti 23 achi Portuguese ndipo adapeza kuti 64% ya zitsanzozo inali ndi tizilombo tosaopsa (48).

Komabe, kasamalidwe kabwino ka chakudya ndi kasamalidwe kake kangachepetse chiopsezo cha kuipitsidwa (49,).

Pofuna kuchepetsa chiopsezo cha poizoni wazakudya, yesetsani kudya sushi m'malesitilanti odziwika bwino omwe angatsatire njira zoyenera zotetezera chakudya. Muthanso kusankha masikono azamasamba kapena omwe amapangidwa ndi nsomba zophika.

Anthu ena - kuphatikiza amayi apakati, ana aang'ono, achikulire, ndi iwo omwe ali ndi chitetezo chamthupi chofooka - angafunikire kupewa kwathunthu sushi yopangidwa ndi nsomba yaiwisi.

Sushi yopangidwa ndi nsomba yaiwisi imatha kukhala ndi mabakiteriya owopsa ndi majeremusi. Kukonza chakudya mosalongosoka kumawonjezera chiopsezo cha kuipitsidwa.

Mercury ndi poizoni wina

Nsomba zimakhalanso ndi zitsulo zolemera ngati mercury chifukwa cha kuwonongeka kwa nyanja.

Nsomba zodya nyama, monga tuna, swordfish, mackerel, marlin, ndi shark, zimakonda kwambiri.

Zakudya zam'nyanja zomwe mulibe mercury ndizophatikiza nsomba, eel, sea urchin, trout, crab, and octopus ().

Mitundu ina ya poizoni yomwe imapezeka mu nsomba imatha kubweretsa ku ciguatera kapena poizoni wa scombroid ().

Sea bass, grouper, ndi red snapper ndizomwe zimatha kuyambitsa poyizoni wa ciguatera, pomwe poyizoni wa scombroid nthawi zambiri amabwera chifukwa chodya tuna, mackerel, kapena mahi-mahi (52).

Mutha kuchepetsa ngozi popewa mitundu ya nsomba zomwe zingawonongeke kwambiri.

Mitundu ina ya nsomba ndiyomwe imadetsa poizoni, kuphatikizapo mercury.

Momwe mungakulitsire zabwino za sushi

Kuti mupeze zabwino zathanzi kuchokera ku sushi, tsatirani malangizo awa:

• Wonjezerani zakudya zomwe mumadya. Sankhani mipukutu ya sushi yopangidwa ndi mpunga wofiirira kuposa omwe amapangidwa ndi mpunga woyera.
• Kondani masikono opangidwa ndi khola (temaki), omwe amakhala ndi mpunga wocheperako kuposa mipukutu yachikhalidwe.
• Onjezerani mapuloteni ndi fiber mu chakudya chanu. Tsatirani sushi yanu ndi edamame, saladi ya wakame, msuzi wa miso, kapena sashimi.
• Pewani masikono opangidwa ndi kirimu tchizi, sauces, kapena tempura. Kuti mupange zovuta popanda zosakaniza zopanda thanzi, funsani masamba ena.
• Dulani msuzi wa soya. Ngati mumakonda mchere, pewani msuzi wa soya kapena musunthire sushi yanu pang'ono.
• Tumizani sushi m'malesitilanti odziwika bwino, omwe atha kutsatira njira zoyenera zotetezera chakudya.

Pali njira zingapo zokulitsira zabwino za sushi yanu ndikuchepetsa zovuta zomwe zingakhalepo.

Mfundo yofunika

Sushi ndi mpukutu waku Japan wopangidwa ndi mpunga, udzu wam'madzi, masamba, ndi nsomba zaiwisi kapena zophika.

Lili ndi mavitamini angapo, mchere, komanso mankhwala olimbikitsa thanzi.

Komabe, mitundu ina imakhala ndi carbs woyengedwa kwambiri, mchere, ndi mafuta osapatsa thanzi.

Komabe, ngati mumangoganizira za momwe mumadyera, sushi imatha kuwonjezera chakudya chamagulu.