Kuhi Kalai Sushi: Auē! E hōʻalo ʻoe i kekahi o kēia mau ʻōwili

Author: Joost Nusselder, mea kākau o The Essential Japanese meal planner cookbook Hoʻohou ʻia ʻOkakopa 4, 2022

Makemake paha ʻoe i ka ʻai Sushi, akā (ʻo ka pōʻino) hele mai me kahi kumukūʻai: calories.

ʻO ka pilikia, ʻo ka hapa nui o mākou e ʻai i ka ʻano sushi hewa. ʻAʻole mākou ʻike i ke kauoha ʻana i ka sushi, no laila, ʻai nui mākou i ka laiki a ʻaʻole lawa ka iʻa a me nā mea kanu.

Aia ma waena o 6-200 calories kāu mau ʻāpana sushi roll maʻamau. ʻO nā ʻōwili Maki me nā iʻa, nā mea kanu, a me nā mea ʻai ʻole keu ka helu haʻahaʻa o ka calorie, e like me ka ʻōwili avocado. ʻO nā ʻōwili sushi me ka batter tempura palai a i ʻole ka nui o nā mea hoʻopiha a me nā meaʻai e like me ke ānuenue roll ka helu calorie kiʻekiʻe loa. 

Hiki i ka ʻōwili sushi maʻamau ke hana maikaʻi me ka ʻole o ka haki ʻana i ka waihona calorie, ʻoiai ʻaʻole i loko o nā mea palai. ʻO ka hapa nui o nā sushi he haʻahaʻa momona a haʻahaʻa-calorie!

ʻO ka pilikia nui, ʻo ia nā calorie huna i nā ʻano sushi he nui o ke komohana, e like me nā ʻōwili tempura a me nā ʻōwili anuenue. Hoʻopiha ʻia kēia mau mea me nā mea momona a me nā kīʻaha he nui e hoʻohui i ka helu calorie.

No laila, inā makemake ʻoe e ʻai i nā calorie liʻiliʻi, ʻo ka koho maikaʻi loa he sashimi, sushi me nā mea kanu, laiki ʻeleʻele (ʻaʻole ʻoe e loaʻa pinepine i nā hale ʻaina), a me nā iʻa olakino. E hoʻokuʻu i kekahi mea i palai ʻia a i hoʻouka ʻia me ka mila.

E nānā i kā mākou puke kuke hou

ʻO ka ʻohana ʻohana ʻo Bitemybun me ka papa hoʻolālā meaʻai piha a me ke alakaʻi papa ʻaina.

E hoʻāʻo iā ia no ka manuahi me Kindle Unlimited:

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Helu ʻia nā Calorie no nā ʻōwili sushi i makemake nui ʻia

Nui nā ʻokoʻa ma waena o ka ʻōwili kuʻuna a me kahi mea ʻAmelika. ʻO kekahi… ..calories.

Ua papa inoa wau i nā ʻōwili sushi kaulana loa ma aneʻi (mai nā calorie kiʻekiʻe a hiki i ka haʻahaʻa) no laila hiki iā ʻoe ke lilo i mea akamai i nā calories sushi.

ʻO ka ʻoiaʻiʻo e ʻeha i ka wā e pili ana i nā ʻōwili kiʻekiʻe-calorie. Akā i kekahi manawa, pono ka ʻōwili sushi maikaʻi, no laila, mai noʻonoʻo ʻoe ʻaʻole pono ʻoe e ʻai. Ua hoʻohui au i ka % o kāu ʻai calorie i kēlā me kēia lā (a i ʻole Weight Watchers Smart Points inā makemake ʻoe i kēlā) ma lalo no kēlā me kēia ʻōwili i ʻike ʻoe i kāu mea e ʻai ai.

ʻO kēia mau helu calorie no nā ʻāpana sushi 6 ʻāpana, kahi e loaʻa ai iā ʻoe ke kauoha:

• Ka helu o ka calorie (no ka ʻōwili o 6 mau ʻāpana)
• ʻO ka pākēneka o ka loaʻa ʻana o ka calorie i kēlā me kēia lā (wahine) e pili ana i ka 2000 calories / lā

Ua manaʻo ʻoe ʻaʻole maikaʻi ke olakino tempura ʻōwili (kekahi o nā ʻano sushi i aloha nui ʻia)?

Ua wehewehe ʻia nā calhi roll Sushi

ʻO ka ʻōpala tempura roll (508 calories)

ʻO ka ʻōpae tempura roll ʻoi aku ka nui o nā calorie no ka mea ua paʻa ʻia ka ʻōpae a palai ʻia, e hāʻawi ana i kahi ʻono ʻono a ʻono i ka ʻōpae. Loaʻa iā ia he 508 calories, 21 grams o ka momona, 64 carbohydrates, a me 20 grams o ka protein.

ʻOiai ʻoi aku ka nui o nā calorie o kēia sushi, e kauoha maoli nā mea aloha sushi. ʻAʻohe kānalua ʻo ia kekahi o nā ʻōwili sushi ʻono loa. 

ʻO ka wili Dragon (507 calories)

Hoʻopiha ʻia ka ʻōwili dragon me nā mea ʻono, akā momona a kiʻekiʻe ia i nā calories. Loaʻa iā ia he 507 calories, 18 grams o ka momona, 10 grams o ka protein, a me 66 grams o carbohydrates. 

Aia i loko o kēia ʻōwili ka ʻōpae tempura ʻono, ka puhi, ka kukumba, ka avocado, a me ka roe ʻono. Akā ua uhi ʻia i ka ʻuala mānoanoa (a maikaʻi ʻole). 

ʻO ka Anuenue Roll (476 calories)

No ka poʻe makemake i kahi liʻiliʻi o nā mea āpau, ʻo ka ʻōwili anuenue ka mea e ʻimi ai. Loaʻa iā ia he 476 calories, 16 grams o ka momona, 50 grams o carbs, a me 33 grams o ka protein.

Hoʻokaʻawale ʻia kēia ʻōwili sushi ma ke ʻano he hoʻokahi o nā lola lauwili a protein ʻia no nā ʻano iʻa like ʻole ma luna. A ʻoiai kiʻekiʻe i nā calori, he ʻai momona a momona ia.

Eel avocado roll (372 calories)

He maʻa ka ʻele a ʻo kekahi o nā iʻa momona loa o ka sushi. Aia i loko o ka eel avocado roll he 372 calories, 17 grams o ka momona, 31 grams o carbohydrates, a me 20 grams o ka protein.

Piha kēia ʻōwili me ka protein, a ʻoiai he mea maikaʻi kēlā, pono ia i ka pākī sushi sophisticated no ka mea ʻaʻole ʻoluʻolu kona ʻono i nā mea āpau.

ʻO ka ʻenuhe Caterpillar (329 calories)

Ua loaʻa ka inoa o ka caterpillar roll mai nā ʻāpana avocado i hoʻopaʻa ʻia me ia. Loaʻa iā ia he 329 calories, 5 grams o ka momona, 60 grams o carbohydrates, a me 9 grams o ka protein.

Pili pū kēia ʻōwili i ka puhi, tobiko (iʻa iʻa), a me ka kukumba me ka ʻāpala.

ʻO Philadelphia roll (320 calories)

E ʻike ʻoe i ka salmon a me ka tilikaki ma ka Philadelphia roll, e hoʻolilo iā ia i hoʻokahi o nā ʻōwili sushi paʻa i ka calorie. Loaʻa iā ia he 320 calories, 8 grams o ka momona, 32 grams o carbohydrates, a me 8 grams o ka protein.

Inā makemake ʻoe i ka ʻono o ka tilika me ka iʻa, he ʻōwili hōʻoluʻolu maikaʻi ke kauoha.

ʻO Spider roll (317 calories)

ʻO ka ʻōwili spider ka hapa nui o ka pāpaʻi paʻi ʻia, kahi e hoʻohui ai i ka ʻono a me nā calorie i kahi ʻōwili ʻano maʻamau. Loaʻa iā ia he 317 calories, 12 grams o ka momona, 38 grams o carbohydrates, a me ka protein content o 13 grams.

ʻO ka pāpaʻi palai e hoʻonui i ka momona, akā he ʻōwili kaulana loa a ʻono.

ʻO ka wili avocado salmon (304 calories)

Loaʻa i ka salmon avocado roll nā "pono ​​olakino" i kākau ʻia ma luna. Aia he 304 calories i loko o kēia sushi roll, 8.4 grams o ka momona, 42 grams o carbohydrates, a me 13 grams o ka protein.

No ka piha ʻana i nā omega 3 a me nā momona maikaʻi, maikaʻi ia!

E heluhelu pū nō hoʻi: maikaʻi loa kēia mau ʻōwili sushi e ʻai ai inā ʻoe e ʻimi nei i kekahi ʻaʻohe avocado

ʻO ka ʻōwili tuna ʻala (290 calories)

ʻOi aku ka nui o ka pizzazz a me nā mea ʻala o ka wili tuna ma mua o ka wili tuna maʻamau. Loaʻa iā ia he 290 calories, 11 mau momona o nā momona, 26 mau ʻākoʻako, 24 mau pūmua.

ʻO ka "spiciness" leʻaleʻa mai ka hoʻohana ʻana i ka mayonnaise (kahi mea e hāʻawi ai i ka helu calorie), mea hoʻomoʻa wela, a me nā aniani ʻōmaʻomaʻo.

California roll (225 calories)

ʻO ka California roll kekahi o kēlā mau mele kaulana a nā kānaka a pau. Loaʻa iā ia he 225 calories, 7 grams o ka momona, 28 grams o carbohydrates, a me 9 grams o ka protein.

ʻO ia ka ʻōwili kūpono no ka poʻe hoʻomaka i ka hana sushi no ka manawa mua. He ʻai māmā maikaʻi nō hoʻi.

Tuna roll (184 calories)

Me ka protein i hoʻohui ʻia, ua maʻalahi ka ʻōwili tuna. Loaʻa iā ia he 184 mau calorie, 2 g momona, 27 g o nā haʻihaʻi, a me 24 g protein.

ʻO kēia wili kahi koho maikaʻi loa me nā iʻa māmā me ka ʻole o ka tuna element "spicy".

ʻOwili Avocado (140 calories)

Loaʻa i ka ʻōwili sushi avocado ka liʻiliʻi o nā calorie, ʻoiai ʻo ia kekahi o nā mea maʻamau e kauoha. Aia he 140 mau calorie i loko o kahi ʻōwili avocado, 5.7 mau momona o ka momona, 28 gram o nā huaʻā, a me 2.1 mau pūmua.

He māmā kēia ʻōwili a kūpono no ka poʻe makemake ʻole i ka iʻa. ʻAʻole hiki iā ʻoe ke hele hewa me ia! 

E heluhelu pū nō hoʻi: sushi, he alakaʻi hoʻomaka

ʻOka Cucumber (135 calories)

ʻO ka'ōwili kukumba ka koho maikaʻi loa i ka nānāʻana i nā calories. Ma muli o ka nui o nā ʻāpana i ʻoki ʻia e ka hale ʻaina iā lākou, he 16 a 22 mau calorie kēlā me kēia, a hiki i ka 135 calories i ka ʻōwili.

He mau ʻāpana kukumba wale nō i loko o ka laiki i wahī ʻia i ka limu, me ka liʻiliʻi vīneka sushi e hoʻāʻo i ka laiki.

Manaʻo wau ʻo ka poʻe āpau i ka papaʻai e kauoha ma ka liʻiliʻi e ʻōwili i kēia mau mea ke hele i kahi hale ʻaina.

Salmon sashimi (35 calories)

ʻO Salmon sashimi ke olakino a me ka koho haʻahaʻa haʻahaʻa haʻahaʻa. Loaʻa iā ia ka helu calorie haʻahaʻa loa ma kēia papa inoa akā ʻaʻole ia ka maki sushi no laila ʻaʻohe laiki.

Hoʻokahi auneke o ka salmon maka he 25-40 calories. ʻAʻole au e helu ana i nā calorie i kēlā me kēia kaʻa, akā ʻo nā calorie no kēlā me kēia ʻāpana mai ka lawelawe ʻia ʻana i nā ʻāpana. No laila loaʻa kahi ʻāpana o ka sashimi ma kahi o 40-50 calories a me 20 gram o ka protein.

He kumu nui ia o ka Omega 3 fatty acids, a me nā huaora B a pau!

Tuna sashimi (31 calories)

ʻO kēia laiki-ʻole raw tuna sashimi kekahi o nā helu calorie haʻahaʻa ma ka papa kuhikuhi sushi. Loaʻa iā ia ma kahi o 31 mau calorie no kēlā me kēia lawelawe (no kēlā me kēia ʻāpana).

He iʻa haʻahaʻa haʻahaʻa loa ka tuna, no laila he 0.1 kalama o ka momona a me 11 mg cholesterol wale nō ka lawelawe ʻana. 

No hea mai nā calorie?

ʻO ka Nori, ka laiki, nā mea kanu, nā iʻa; me he mea lā he olakino maikaʻi kēia. No laila, mai hea mai nā calorie? ʻO wai nā meaʻai olakino a ʻo wai nā mea maikaʻi ʻole?

Paʻa keʻokeʻo

ʻO ka laiki keʻokeʻo ka ʻenemi lehulehu no.1 no nā calorie i ka sushi. Ma hope o nā mea a pau, ʻo ka mea nui o ka sushi ka laiki!

He mea pilikia ka laiki keʻokeʻo no ka mea he haʻahaʻa ka fiber a he kumu ia o nā kalapona i hoʻomaʻemaʻe ʻia. No laila he kumu wale nō ia o nā kalapona i hoʻomaʻemaʻe ʻia me ka ʻole o nā pono olakino maoli. Ke ʻai ʻoe i nā kalapona i hoʻomaʻemaʻe ʻia, piʻi ke kō koko, a ʻike ke kino i ka mumū. 

He haʻahaʻa ka laiki sushi i ka fiber, a hui pū ʻia me ka vīnega a me ke kō, e hoʻopau koke ke kino. ʻO kēia ke alakaʻi i ka insulin spikes a he pōʻino no ka maʻi maʻi maʻi. 

Eia kekahi, ʻo ka laiki keʻokeʻo ka meaʻai i hana ʻia, no laila ua hoʻopau ʻia nā meaʻai.

Inā 'oe koho sushi laiki ʻeleʻele, He koho ʻoi aku ka maikaʻi no ka mea ʻoi aku ka nui o ka fiber a me ka liʻiliʻi o nā calorie. 

Loaʻa i ka vīneka Sushi ke kō

Wīwī laiki ʻokoʻa a kūpono hoʻi no ka ʻai ʻana, akā kōkua nō hoʻi ia i ke kino e komo i nā meaʻai mai nā meaʻai ʻē aʻe āu e ʻai ai. He mea maikaʻi ia no ka pohō kaumaha a ke kaupaona nei i kekahi o nā mea peskier i loko o ka sushi, e like me ka soy sauce, he kiʻekiʻe i ka sodium. 

I kēia manawa, paʻakai maoli ka soy a makemake paha ʻoe e hoʻokuʻu iā ia inā e hoʻāʻo ʻoe e nānā i ka nui o ka paʻakai āu e ʻai ai no ka mea aia nā koho haʻahaʻa haʻahaʻa i loaʻa. Hiki iā ʻoe ke maʻamau e loaʻa i ka soy soy haʻahaʻa.  

Hoʻomaʻamaʻa mau ʻia ka laiki sushi me ka vīnega sushi, i loko o ke kō. Akā hiki iā ʻoe ke hoʻohana wale i ka vīnega raiki.

No ka mea ua ʻike mākou i nā pono no kekahi o nā mea hoʻohana maʻamau, pono mākou e hoʻoponopono i ka pilikia raiki keʻokeʻo.

ʻAʻole hele ka laiki keʻokeʻo inā makemake ʻoe e lilo i ka paona. Akā ʻaʻole hiki i ka sushi ke lilo i sushi me ka ʻole o ka laiki a pono wau e ʻōlelo he bipi kauō ia, e like me kaʻu ʻae pū me ia. Nui nā koho laiki sushi maikaʻi loa e waiho ana i ka sushi i kona ʻano maʻemaʻe, hemolele loa e lilo i sushi.

A i ʻole hiki iā ʻoe ke koho i ka nigiri sushi a me ka sashimi me ka liʻiliʻi o ka laiki. 

Ua loaʻa iaʻu kekahi keia mau sushi 5 me ka laiki ole hiki iā ʻoe ke hana ma ka home, a heluhelu paha no nā ʻōlelo aʻoaʻo laiki olakino hou aʻe.

Tempura a me nā ʻuala

Minamina, piha ka ipu i ka bat temp tempter. Inā ʻoe e ʻai ana i nā ʻōwili palaoa palai, hoʻopau ka ʻōpala momona i kekahi o nā pono olakino o ka ʻōpae. 

ʻO ka hoʻopiha ʻana a me ka hoʻopiha ʻana he kumu nui o nā calorie. He haʻahaʻa ka nui o nā kīʻaha i loko o ka protein akā kiʻekiʻe i ka momona. No laila ke koho ʻoe i ka sushi me nā mea momona momona, hoʻohui ʻoe i nā calorie. 

Lawe ʻia: Nui nā ʻōwili sushi kaulana i loaʻa ka nui o ka laiki, ka liʻiliʻi o ka iʻa, a me nā mea ʻai, a ma kahi o, ua hoʻopiha ʻia me nā mea momona. No laila ʻai ʻoe i ka nui o nā calorie, a me ka liʻiliʻi o ka fiber a me ka protein, no laila ʻaʻole ʻoe e māʻona a ʻai nui. 

ʻO nā hoʻopihapiha sushi haʻahaʻa-kalepona ʻoi loa

• Kūkamo
• Pākena
• ʻO nā mea kanu pickled
• Mackerel (iʻa)
• ʻO Salmon (akā e hoʻokuʻu i ka ʻuala)
• Radish
• ʻO ka ʻōpae i hoʻolapalapa ʻia (ʻaʻole i palai ʻia i ka paila tempura)
• Pāpaʻi maka & pāpaʻi hoʻohālike
• punanā
• ʻO nā meaʻai
• Carrots
• Iʻa
• Ka Pāpale

E heluhelu pū nō hoʻi: pehea e komo ai ka sushi i kaʻu meaʻai? Ua wehewehe ʻia nā ʻano meaʻai

Pehea ka hoʻohālikelike ʻana o ka sushi me nā mea lawe ʻē aʻe?

Ke koho ʻoe i ka sushi no ka lawe ʻana, hiki paha iā ʻoe ke ʻai i nā calorie liʻiliʻi. Akā hiki iā ʻoe ke ʻoi aku ma mua o ka 1,000 mau calorie i kēlā me kēia pāʻina, e like me ka nui o kāu ʻai. 

ʻOiaʻiʻo, ke hoʻohālikelike ʻia me kahi burger pipi ʻano meaʻai wikiwiki me nā toni o ka mayo a me nā kīʻaha ʻono, a me kahi ʻaoʻao o nā fries, a me ka soda, ʻike ʻia ka sushi. ʻOi aku ka maikaʻi a me ka haʻahaʻa o nā calorie ma mua o nā meaʻai lawe lawe Kina maʻamau. ʻOi aku ka olakino ma mua o ka nui o nā meaʻai microwave.

Akā ʻo ia ka meaʻai lawe ʻai maikaʻi loa, e like me ka nui o nā mea āu e manaʻoʻiʻo ai? 

Aia kekahi mau meaʻai lawe ola olakino maoli, e like me ka supaʻai, ka hupa tom-yum, nā salakeke manu ʻole, nā mea ʻūlū, nā ʻai i hoʻomoʻa ʻia, nā ipu iʻa, nā mea ʻai veggie, a me nā meaʻai i hoʻolapalapa ʻia me nā ʻaoʻao mea kanu. 

ʻO Sushi nō ia ma ka ʻaoʻao olakino olakino o ka pae lawe. ʻOi aku ka haʻahaʻa o ka momona a me nā calorie ma mua o ka lawe mau ʻia ʻana e like me ka pizza, nā sanwiches, nā mea ʻai, nā kīʻaha meaʻai Kina, nā pākī, nā ʻāpana moa a me nā ʻēheu, nā pā, a pēlā aku. 

Inā pono ʻoe e koho ma waena o nā meaʻai i helu ʻia ma luna, e koho i ka sushi. Akā e noʻonoʻo e pili ana i ka ʻuala, hoʻokuʻu i ka soy sauce, a koho i nā iʻa maka a i ʻole nā ​​​​mea kanu ma kahi o nā ʻiʻo ʻē aʻe a me nā kīʻaha palai. 

Panina

Hiki i nā sushi nā koho olakino, akā ʻo ka ʻōwili maʻamau e loaʻa i ka nui o nā calorie, a hūnā ʻia kekahi i loko o ka laiki a me nā kīʻaha no laila e mālama pono i ke kauoha ʻana i nā ʻōwili.

E heluhelu pū nō hoʻi: maikaʻi ka sushi no ka lilo ʻana o ke kaumaha?

E nānā i kā mākou puke kuke hou

ʻO ka ʻohana ʻohana ʻo Bitemybun me ka papa hoʻolālā meaʻai piha a me ke alakaʻi papa ʻaina.

E hoʻāʻo iā ia no ka manuahi me Kindle Unlimited:

Heluhelu manuahi

ʻO Joost Nusselder, ka mea nāna i hoʻokumu ʻo Bite My Bun kahi mea kūʻai aku ʻike, makuakāne a makemake i ka hoʻāʻo ʻana i ka meaʻai hou me ka meaʻai Kepanī ma ka puʻuwai o kona kuko, a me kāna hui e hana ana ʻo ia i nā ʻatikala blog hohonu mai 2016 e kōkua i nā poʻe heluhelu kūpaʻa. me nā meaʻai a me nā ʻōlelo kuke kuke.