Calories na Sushi: Ee! Ya kamata ku guji wasu daga cikin waɗannan Rolls

About the Author: Joost Nusselder, marubucin littafin girke-girken abinci mai mahimmanci na Jafananci An sabunta Oktoba 4, 2022

Wataƙila kuna son cin abinci sushi, amma (abin takaici) ya zo tare da farashi: adadin kuzari.

Matsalar ita ce yawancin mu muna cin sushi mara kyau. Ba mu san yadda ake odar sushi ba, don haka muna cin shinkafa da yawa kuma ba mu da isasshen kifi da kayan lambu.

Nadin sushi guda 6 na yau da kullun ya ƙunshi tsakanin adadin kuzari 200-250. Maki rolls tare da kifi, kayan lambu, kuma ba tare da ƙarin miya ba suna da mafi ƙarancin adadin kuzari, kamar naɗin avocado. Sushi rolls tare da soyayyen batter tempura ko ƙarin ƙarin cikawa da miya kamar bimbin bakan gizo suna da mafi girman adadin kuzari. 

Ko da mizanin sushi roll na iya zama lafiyayyen magani ba tare da karya bankin kalori ba, muddin ba ya ƙunshi wani kayan soyayyen. Yawancin sushi yana da ƙananan mai da ƙananan kalori!

Babbar matsalar ita ce ɓoyayyun adadin kuzari a yawancin nau'ikan sushi na Yamma, kamar shrimp tempura rolls da bakan gizo rolls. Waɗannan an cika su da kayan kitse da miya mai yawa waɗanda ke ƙara yawan adadin kalori.

Don haka idan kuna so ku cinye ƙananan adadin kuzari, mafi kyawun zaɓi shine sashimi, sushi tare da kayan lambu, shinkafa launin ruwan kasa (wanda ba za ku samu sau da yawa a gidajen cin abinci ba), da kifi lafiya. Tsallake duk wani abu da aka soya ko aka ɗora da miya.

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Calorie yana ƙidaya don mafi mashahuri Rolls sushi

Akwai bambance-bambance da yawa tsakanin nadi na gargajiya da na Amurka. Daya kasancewa…. kalori.

Na jera shahararrun sushi rolls anan (daga mafi girman adadin kuzari zuwa mafi ƙasƙanci) don haka zaku iya zama ƙwararre a cikin adadin kuzari sushi kuma.

Gaskiyar ta yi zafi idan ta zo ga manyan adadin kuzari. Amma wani lokacin, nadin sushi mai kyau yana da daraja, don haka kar ku yi tunanin bai kamata ku taɓa ba. Na kara kashi% na yawan adadin kuzarin ku na yau da kullun (ko Ma'aunin Watsa Labarai na Weight Watchers idan kun kasance cikin hakan) a ƙasa don kowane juyi don ku ga abin da kuke ci.

Waɗannan kididdigar kalori na sushi rolls guda 6 ne, waɗanda galibi za ku samu lokacin yin oda:

• Ƙididdigar adadin kuzari (kowace nadi na guda 6)
• Kashi na adadin kuzari na yau da kullun da aka ba da shawarar (mace) dangane da adadin kuzari 2000/rana

Shin kuna tsammanin mirgine jujjuyawar tempura (ɗaya daga cikin nau'ikan sushi da aka fi so) ya zama mara lafiya?

An bayyana adadin kuzari na sushi

Rubutun tempura (508 adadin kuzari)

Rubutun tempura na shrimp yana da mafi yawan adadin kuzari saboda ana yin burodi da soyayyen shrimp, yana ba da ɗanɗano, ɗanɗano mai daɗi ga jatan lande. Ya ƙunshi adadin kuzari 508, gram 21 na mai, carbohydrates 64, da gram 20 na furotin.

Duk da yake wannan sushi yana da mafi yawan adadin kuzari, masu sha'awar sushi masu sha'awar za su yi oda. Babu shakka yana ɗaya daga cikin mafi kyawun sushi rolls. 

Dragon Roll (kalori 507)

Dandalin dragon yana cike da kayan abinci masu daɗi, amma yana da kitse kuma yana da adadin kuzari. Ya ƙunshi adadin kuzari 507, gram 18 na mai, gram 10 na furotin, da gram 66 na carbohydrates. 

Wannan nadi yana ƙunshe da shrimp tempura mai daɗi, ƙwai, kokwamba, avocado, da roe mai daɗi. Amma an rufe shi a cikin miya mai kauri (kuma mara lafiya). 

Rainbow Roll (kalori 476)

Ga wadanda suke son kadan daga cikin komai, nadin bakan gizo shine abin nema. Ya ƙunshi 476 adadin kuzari, 16 grams na mai, 50 grams na carbs, da kuma 33 grams na gina jiki.

An sanya wannan kundi na sushi a matsayin ɗaya daga cikin juzu'i iri-iri masu cike da furotin saboda nau'ikan kifaye daban-daban. Kuma yayin da yake da yawan kalori, abinci ne mai daɗi da daɗi.

Eel avocado roll (calories 372)

Eel yana da tauna kuma ɗaya daga cikin mafi yawan kifin sushi. Nadin na avocado na eel ya ƙunshi adadin kuzari 372, gram 17 na mai, gram 31 na carbohydrates, da gram 20 na furotin.

Wannan nadi yana cike da furotin, kuma ko da yake wannan abu ne mai kyau, yana buƙatar naɗaɗɗen ɓangarorin sushi saboda ɗanɗanonsa ba ya son kowa.

Caterpillar Roll (kalori 329)

Nadin katapillar ya samo sunansa ne daga yankan avocado da aka yi da shi. Yana da adadin kuzari 329, gram 5 na mai, gram 60 na carbohydrates, da gram 9 na furotin.

Wannan littafin gabaɗaya ya haɗa da eel, tobiko (roe kifi), da kokwamba ban da avocado.

Philadelphia Roll (kalori 320)

Za ku sami salmon da cuku mai tsami a cikin takarda na Philadelphia, yana mai da shi daya daga cikin mafi yawan calori-laden sushi rolls. Yana da adadin kuzari 320, gram 8 na mai, gram 32 na carbohydrates, da gram 8 na furotin.

Idan kuna son ɗanɗanon cuku mai tsami tare da abincin teku, yana da kyakkyawan juzu'i don yin oda.

Spider Roll (kalori 317)

Rubutun gizo-gizo ya ƙunshi kaguwar kaguwa, wanda ke ƙara ɗanɗano da adadin kuzari ga nadi wanda ba haka ba ne mai kyau na asali. Yana da adadin kuzari 317, giram 12 na mai, gram 38 na carbohydrates, da abubuwan gina jiki na gram 13.

Soyayyen kaguwa yana ƙara mai, amma har yanzu sanannen nadi ne mai daɗi.

Salmon avocado roll (calories 304)

Nadin na avocado na salmon yana da "fa'idodin kiwon lafiya" da aka rubuta a duk faɗin shi. Akwai adadin kuzari 304 a cikin wannan sushi roll, gram 8.4 na mai, gram 42 na carbohydrates, da gram 13 na furotin.

Tunda yana cike da omega 3s da mai mai kyau, yana da kyau!

Har ila yau karanta: waɗannan nau'ikan sushi suna da kyau ku ci idan kuna neman wasu ba tare da avocado ba

Roll tuna tuna (kalori 290)

Nadin tuna mai yaji yana da ƙarin pizzazz da yaji fiye da daidaitaccen nadi na tuna. Ya ƙunshi 290 adadin kuzari, 11 grams na mai, 26 grams na carbohydrates, 24 grams na gina jiki.

Dadi "yaji" ya fito ne daga amfani da mayonnaise (wanda ke ba da gudummawa ga ƙididdigar kalori), miya mai zafi, da koren albasa.

California Roll (calories 225)

Roll na California yana ɗaya daga cikin waɗancan abubuwan da kowa ke so. Yana da adadin kuzari 225, gram 7 na mai, gram 28 na carbohydrates, da gram 9 na furotin.

Yana da manufa nadi ga sabon shiga yin sushi a karon farko. Hakanan abinci ne mai kyau.

Tuna roll (calories 184)

Tare da furotin da aka ƙara, mirgina tuna har yanzu kyakkyawa ce mai sauƙi. Yana da adadin kuzari 184, 2 g mai mai, 27 g na carbohydrates, da 24 g na furotin.

Wannan mirgina zaɓi ne mai kyau tare da kifin haske ba tare da sinadarin tuna "mai yaji" ba.

Avocado roll (calories 140)

Rubutun sushi na avocado ya haɗa da mafi ƙarancin adadin kuzari, saboda yana ɗaya daga cikin mafi mahimmanci don yin oda. Akwai adadin kuzari 140 a cikin nadi na avocado, gram 5.7 na mai, gram 28 na carbohydrates, da gram 2.1 na furotin.

Wannan nadi yana da haske kuma cikakke ga waɗanda ba sa jin daɗin kifi. Hakanan mai cin ganyayyaki ne da cin ganyayyaki, don haka ba za ku iya yin kuskure da shi ba! 

Har ila yau karanta: sushi, jagorar masu farawa

Cucumber roll (calories 135)

Rubutun kokwamba shine mafi kyawun zaɓi idan ya zo ga kallon adadin kuzari. Dangane da yawan gidajen abinci da ke yanke su, za su kasance adadin kuzari 16 zuwa 22 kowannensu, wanda ya sauko zuwa adadin kuzari 135 a cikin jerin.

Ainihin wasu nau'ikan cucumber ne kawai a cikin shinkafa da aka naɗe da ciyawa, tare da ɗan kaɗan sushi vinegar don yaji shinkafa.

Ina tsammanin kowa da kowa a kan abincin ya kamata ya ba da oda aƙalla yin lissafin waɗannan lokacin zuwa gidan abinci!

Salmon sashimi (adadin kuzari 35)

Salmon sashimi yana da lafiya kuma cikakke zaɓi mai ƙarancin kalori. Yana da mafi ƙarancin adadin kuzari akan wannan jerin amma ba sushi maki bane don haka babu shinkafa.

Ɗayan oza na danyen kifi yana da kimanin adadin kuzari 25-40. Ba ina ƙididdige adadin kuzari a kowace nadi ba, amma adadin kuzari a kowane yanki tun lokacin da aka yi hidimar guntu. Don haka yanki na sashimi yawanci yana ƙunshe da adadin kuzari 40-50 da gram 20 na furotin.

Yana da babban tushen Omega 3 fatty acids, da duk bitamin B!

Tuna sashimi (kalori 31)

Wannan raw tuna sashimi mara shinkafa kuma yana da ɗayan mafi ƙarancin adadin kuzari akan menu na sushi. Yana da kimanin adadin kuzari 31 a kowace hidima (kowace yanki).

Tuna kuma kifi ne mai ƙarancin kitse, don haka hidimar ta ƙunshi gram 0.1 na mai kawai da MG 11 na cholesterol. 

Daga ina kalori ke fitowa?

Nori, shinkafa, kayan lambu, kifi; ga alama duk wannan yana da lafiya. Don haka, daga ina ne adadin kuzari ke fitowa? Wadanne sinadarai ne masu lafiya kuma wadanda basu da lafiya?

Farar shinkafa

Farin shinkafa shine abokin gaba na jama'a no.1 don adadin kuzari a cikin sushi. Bayan haka, babban bangaren sushi shine shinkafa!

Farar shinkafa sinadari ce mai matsala domin tana da ƙarancin fiber kuma tushen ingantaccen carbohydrates. Don haka kawai tushen ingantaccen carbohydrates ba tare da fa'idodin kiwon lafiya na gaske ba. Lokacin da kuka cinye carbohydrates mai ladabi da yawa, sukarin jinin ku yana tashi, kuma jiki yana samun kumburi. 

Sushi shinkafa ita ma ba ta da fiber, sannan a hada ta da vinegar da sugar, tana sa jiki ya karye da sauri. Wannan yana haifar da spikes na insulin kuma yana da haɗari ga masu ciwon sukari. 

Hakanan, farar shinkafa ana sarrafa abinci, don haka ana cire kayan abinci.

Idan ka zabi sushi launin ruwan kasa, shine mafi kyawun zaɓi saboda yana ƙunshe da ƙarin fiber da ƙarancin adadin kuzari. 

Sushi vinegar ya ƙunshi sukari

Shinkafa shinkafa na musamman ne kuma cikakke don narkewa, amma kuma yana taimakawa jiki ɗaukar abubuwan gina jiki daga sauran abincin da kuke ci. Yana da kyau don asarar nauyi kuma yana daidaita wasu abubuwan sinadaran peskier a cikin sushi, kamar soya miya, wanda yake da sodium. 

Yanzu, waken soya yana da gishiri sosai kuma kuna iya tsallake shi idan kuna ƙoƙarin kallon adadin gishiri da kuke ci tunda akwai wasu zaɓuɓɓukan ƙarancin sodium. Kuna iya yawanci sami low-sodium soya sauce.  

Sushi shinkafa yawanci yaji da sushi vinegar, wanda kuma ya ƙunshi sukari. Amma zaka iya amfani da vinegar shinkafa maimakon.

Tun da mun gano fa'idodi ga wasu abubuwan da aka fi amfani da su, har yanzu muna buƙatar magance matsalar farar shinkafa.

Farar shinkafa ba tafi ba idan kuna son rage kiba. Amma sushi ba zai iya zama sushi ba tare da shinkafa ba kuma dole ne in ce bijimi ne, gwargwadon yadda na yarda da shi. Akwai kyawawan zaɓuɓɓukan shinkafa sushi da yawa waɗanda ke barin sushi a cikin mafi kyawun sa, mafi kyawun tsari don zama sushi.

Ko kuma kawai za ku iya zaɓar sushi nigiri da sashimi tare da ƙarancin shinkafa. 

Na kuma samu wadannan 5 sushi ba tare da shinkafa girke-girke Kuna iya yin gida, ko karantawa don ƙarin nasihunan shinkafa masu lafiya.

Tempura & miya

Abin takaici, batirin tempura yana cike da adadin kuzari. Idan kuna cin soyayyen shrimp rolls, kitsen mai yana soke duk fa'idodin lafiyar shrimp. 

Cikowa da toppings kuma babban tushen adadin kuzari ne. Yawan cikawa yana da ƙarancin furotin amma yana da ƙima sosai. Don haka lokacin da kuka zaɓi sushi tare da miya mai kitse, kuna ƙara adadin kuzari. 

Takeaway: Yawancin shahararren sushi rolls sun ƙunshi shinkafa da yawa, ƙananan abincin teku, da kayan lambu, kuma a maimakon haka, ana ɗora su da miya mai ƙiba. Don haka kuna cinye adadin kuzari da yawa, da ƙananan fiber da furotin, don haka ba za ku ji ƙoshi ba kuma ku wuce gona da iri. 

Mafi kyawun sushi mai ƙarancin kalori

• Kokwamba
• avocado
• Pickled kayan lambu
• Mackerel (kifi)
• Salmon (amma tsallake miya)
• radish
• Boiled shrimp (ba a soya a cikin batter tempura)
• Rawaya kaguwa & kwaikwayo kaguwa
• tuna
• Kayan kayan lambu
• Karas
• Teku (kifi)
• Whitefish

Har ila yau karanta: yaya sushi ya dace da abinci na? An bayyana nau'ikan abinci

Yaya aka kwatanta sushi da sauran kayan abinci?

Lokacin da kuka zaɓi sushi don ɗaukar kaya, ƙila kuna cin ƙarancin adadin kuzari. Amma zaka iya ƙetare adadin kuzari 1,000 a kowane abinci cikin sauƙi, ya danganta da yawan abincin da kuke ci. 

Tabbatacce, idan aka kwatanta da burger mai nau'in abinci mai sauri tare da tan na mayo da ƙoshin daɗi, da gefen soyayyen faransa, da soda, sushi yana da lafiya. Ya fi koshin lafiya da ƙasa a cikin adadin kuzari fiye da abincin Sinawa na yau da kullun. Hakanan yana da lafiya fiye da yawancin abincin microwave.

Amma shi ne mafi koshin lafiya abinci, kamar yadda mutane da yawa za ku yi imani? 

Akwai wasu abinci masu ƙoshin lafiya da gaske, gami da miyar kayan lambu, miyan tom-yum, salati mara nama, kayan soyayyen nama, gasasshen nama, kifayen kifi, kayan lambu, da nama mai tururi tare da bangarorin kayan lambu. 

Sushi tabbas yana kan ƙoshin lafiya mafi kyau. Yawanci yana da ƙarancin kitse da adadin kuzari fiye da abubuwan cin abinci na yau da kullun kamar pizza, sandwiches, subs, abincin nama na China, burgers, tube kaza & fuka -fuki, curries, da sauransu. 

Idan dole ne ku zaɓi tsakanin abincin da aka lissafa a sama, zaɓi sushi. Amma ku kula da miya, ku tsallake soya miya, kuma ku zaɓi ɗanyen kifi ko kayan lambu maimakon sauran nama da soyayyen abinci. 

Kammalawa

Sushi na iya samun zaɓuɓɓuka masu lafiya, amma matsakaicin nadi zai ƙunshi adadin kuzari masu yawa, kuma wasu suna ɓoye a cikin shinkafa da miya don haka a kula sosai lokacin yin odar nadi.

Har ila yau karanta: Shin sushi yana da kyau don rage kiba?

Duba sabon littafin dafa abinci namu

Girke-girke na iyali Bitemybun tare da cikakken mai tsara abinci da jagorar girke-girke.

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Joost Nusselder, wanda ya kafa Bite My Bun shine mai siyar da abun ciki, uba kuma yana son gwada sabon abinci tare da abincin Jafananci a tsakiyar sha'awar sa, kuma tare da tawagarsa yana kirkirar labaran blog mai zurfi tun daga 2016 don taimakawa masu karatu masu aminci. tare da girke -girke da nasihun girki.