He maikaʻi ʻo Sushi no ka lilo ʻana o ke kaumaha? 6 Kōkua kōkua

Author: Joost Nusselder, mea kākau o The Essential Japanese meal planner cookbook Hana ʻia Aokuso 23, 2022

Sushi He koho maikaʻi loa ia no ka poʻe meaʻai meaʻai, akā aia kekahi mau mea i hiki ke lilo i mea momona.

ʻO ka sushi ka nui o 3 mau mea:

1. Limu Nori
2. Laiki laiki keʻokeʻo i hoʻowalewale ʻia
3. Ka hoʻopiha

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.

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Pehea e kauoha ai i ka sushi ke hoʻāʻo nei e lilo i ka kaupaona

He mea puni sushi nui au. Aia wau ma waena o ka poʻe ʻai wale i ka iʻa i kuke ʻia a me ka poʻe hauʻoli e ʻai i kahi pā piha o ka iʻa maka a ʻike ʻole ʻia, me ka nānā ʻole i ke ʻano.

ʻO kaʻu mea mahalo i kaʻu sushi he ʻano like ʻole. 

Kuke Kepani, a me nā sushi, ʻoi aku ka maikaʻi o ka maikaʻi no nā meaʻai olakino. Manaʻo ka hapa nui o ka poʻe he haʻahaʻa-calorie a palekana, me ka nānā ʻole i kāu kauoha. Akā, pono ʻoe e makaʻala e pale aku i nā mea hoʻowalewale. 

Hāʻawi nā hale ʻaina Sushi i ka nui o nā huahana hoʻemi a kiʻekiʻe-kalori i kā lākou menus. ʻO ka mea huna e ʻike pehea e kauoha ai i ka sushi ke hoʻāʻo nei e lilo i ka kaumaha.

Ke kiʻi ʻoe i ka papa kuhikuhi, e ʻike ʻoe i kēia mau huaʻōlelo:

• ʻO Nigiri (he ʻāpana iʻa liʻiliʻi ma luna o kahi keke laiki ʻano manamana lima)
• Maki (laiki a me nā hoʻopihapiha, nā iʻa, nā mea ʻai, a me nā mea ʻē aʻe i ʻōwili ʻia i ka nori a i ʻole kai limu)
• Sashimi (iʻa maka maka)

E hōʻoia i ka wehewehe o nā mea hoʻohui a hoʻomaka ma ka nānā ʻana i nā iʻa maka, salemona, pāpaʻi, nā koho iʻa keʻokeʻo, a me nā ʻōwili ʻai a me nā lau ʻai vegan. 

Nānā i waho! Inā makemake ʻoe e hōʻalo i nā pōkā o ka calorie, nui nā huaʻōlelo e nānā ai ke ʻoka ʻana i ka sushi.

Eia ka mea e hana ai:

• E hōʻalo i kekahi mea me ka tempura a me nā mea kikoʻī
  • ʻO "Tempura" ʻo ia hoʻi ka palai. ʻOi aku ma mua o 500 calories ka ʻōpae Tempura a i ʻole ka spider rolls.
  • ʻO Crunchy nā ʻāpana palai palai. ʻO kēlā me kēia mea "crunchy" e hoʻonui nui i ka momona a me ka calorie o ka roll me ka ʻole o ka pono no kou olakino. 
• Hōʻalo i nā sausa, nā mea keu, a me nā mea ʻono āpau
  • Loaʻa i ka "Spicy" ka mayo. Hiki ke loa'a i ka roll tuna spicy aloha he 100 calories ma luna o ka tuna maki roll, mai ka spicy mayo!

Ke koho nei i kahi hoʻopiha sushi olakino

I kēia manawa, hiki i ka hoʻopihapiha ke lilo i mea āu e koho ai. No laila ke koho ʻoe i kahi koho olakino, maikaʻi loa ʻoe e hele!

Hiki iā ʻoe ke koho i nā kukama a me nā ʻāpana kāloti liʻiliʻi, a ʻono maikaʻi. Akā ʻo ka iʻa me ka nui o nā omega 3 he koho maikaʻi nō hoʻi!

Nā pono olakino o ka limu i ka sushi

He kiʻekiʻe ʻo Nori (a i ʻole limu) i ka fiber a me ka protein.

Eia kekahi, loaʻa iā ia ka huaʻa B12, he mea paʻakikī ke loaʻa i nā meaʻai ʻē aʻe a kōkua i ka hana DNA a mālama i ka olakino. Inā maʻi ʻoe, e hauʻoli ʻoe i ka ʻike ʻana he kumu maikaʻi ka limu i ka hao. 

Akā ʻaʻole ʻo ia wale nō! ʻO Nori kekahi kumu o nā minela, me ka zinc, tyrosine, a me ka iodine, e hoʻoikaika i ka hana thyroid olakino. I kēia manawa, hoʻokaʻawale kāu thyroid i kāu mau hormones, a he mea nui ia no ka mea hiki ke alakaʻi i ka loaʻa kaumaha. 

Kōkua ka limu i ka mālama i ke kaulike a me ka nui o nā fiber me ka ʻole o nā calorie ma ke ʻano he bonus i hoʻohui ʻia.

Nui koʻu hoihoi i ka wā i ʻike ai au i kēia a me ka puluna-ʻoi iki ka calibre e hiki ai iā ʻoe ke piha hou no nā manawa lōʻihi, a hoʻopaneʻe hoʻi ia i kēlā mau wī nāukiuki hoʻonāukiuki. E haʻi mai iaʻu ʻaʻole ia he mea kupanaha!

Eia ʻo Kauka Eric Berg e wehewehe nei i nā pono o ke limu i kalua ʻia:

Hoʻololi olakino no ka laiki keʻokeʻo

Hiki ke pani ʻia i ka raiki keʻokeʻo me ka raiki cauliflower fiber kiʻekiʻe i maikaʻi loa no ka digestion. Hoʻomaopopo ʻoe iā ʻoe i ka wikiwiki o ka wikiwiki e hōʻemi i kāu ʻai calorie.

ʻO ka mea maikaʻi hoʻi, ʻo ka nui o nā wahi e hoʻomaka ana e lawelawe i nā ʻōwili sushi i hana ʻia me laiki kāpīlī. Ke ʻike nei nā hale ʻai a me nā wahi lawe ʻai i ka makemake nui o nā mea kūʻai aku i nā sushi vegan, a me nā sushi haʻahaʻa-calorie a olakino. 

Quinoa hiki ke pani i ka laiki. He kiʻekiʻe i ka fiber a me ka gluten-free! Ma nā hale ʻaina e lawelawe ana i ka sushi, he hōkū e hiki mai ana.

Hiki iā ʻoe ke hana i ka sushi me laiki palaka, kōkua ia, akā pono ʻoe e nānā i nā ʻāpana āu e ʻai ai. A ʻaʻole wau i ʻike i ka nui o nā hale ʻaina e lawelawe ana iā ia, kahi mea hilahila ʻoiai ʻoi aku ke olakino laiki. 

ʻo ka mea hope akā naʻe ʻaʻole hoʻi ka mea liʻiliʻi, raiki arborio, ʻo ia ka laiki risotto maikaʻi, he mea huna no ka kuke ʻana i ka home. Akā ʻaʻole maopopo iaʻu he ʻono maoli ia i ka sushi. 

Loaʻa i ka raiki Arborio nā antioxidant e kōkua i ka hoʻonui ʻana i ka metabolism, kahi hiki ke kōkua nui i ke kaʻina hana kaumaha. 

Me nā mea a pau āu e hana ai a ʻai paha, ʻaʻole pono ka nui no ʻoe. A pono ʻoe e makaʻala i ka nui o kāu ʻai ʻana, ʻoiai me nā bonus i hoʻohui ʻia o ka poho kaumaha ma ka ʻai ʻana i ka sushi.

He mea hoʻowalewale ka sushi a hiki iā ʻoe ke ʻai i 20 mau ʻāpana sushi a ʻoi aku paha ma mua o kou ʻike ʻana. Pono wau e hoʻokūpaʻa ʻoiai he maikaʻi ia, pono ʻoe e mālama iā ia ma 12 mau ʻāpana max. Loaʻa i kahi lola sushi he 6 ʻāpana i hiki iā ʻoe ke koho i ʻelua mau ʻano o nā ʻōwili a na lākou e hoʻopiha iā ʻoe. 

Inā he kāne a wahine paha ʻoe, ʻaʻole ia he mea nui ka nui o kāu ʻai ʻana no ka mea, ʻo ka ʻai ʻana i ka meaʻai maikaʻi loa no ka hoʻēmi kino akā ʻo ka hoʻonui ʻana iā ia e ka ʻai nui e hōʻole wale nō ia i ka hopena.

Inā hopohopo ʻoe i ka laiki, Hiki iā ʻoe ke ʻai i ka sashimi, ʻo ia ka iʻa ʻoki ʻia a ʻaʻohe laiki

ʻO ka ʻōwili Kaleponi i hana ʻia me ka pāpaʻi hoʻohālike, ka kukumba, ka avocado, a me ka laiki i ʻōwili ʻia i loko o ka limu me he mea lā ʻo ia ka mea maʻamau maʻamau no nā mea hou sushi. He koho maikaʻi ia, no ka mea, aia ma waena o ka helu haʻahaʻa a me ke kiʻekiʻe-calorie. 

Ma muli o ka mea nāna i hana, hiki ke ʻokoʻa nā calorie. Akā,ʻikeʻia he awelika ma kahi o 250-300 calories ma ka 6-piece roll.

E noʻonoʻo pono i nā hui ʻōwili Kaleponi e hāʻawi ana i 3 ʻōwili California, sopa, a me ka salakeke. Hiki i kēlā ʻai piha ke loaʻa ma mua o 1,000 calories!

ʻO nā ʻōwili sushi me nā huaʻai a iʻa paha a me ka ʻai ʻole a me ka mayo, e like me ka tuna a i ʻole nā ​​ʻōwili kukumba i emi iho ma lalo o 200 mau calorie no 6 mau ʻāpana, ʻo ia ka liʻiliʻi liʻiliʻi loa o ka calorie maki rolls.

Aia ma kahi o 300 mau calorie no ka ʻōwili e like me ka salmon avocado a i ʻole ka tuna ʻala. ʻO kēia nā ʻōwili "kuʻuna".

ʻO ka maʻamau, he maʻalahi ka sushi Iapana kahiko a me ka ʻoiaʻiʻo a ʻoi aku ka liʻiliʻi o nā calorie ma mua o nā ʻano ʻAmelika. He ʻokoʻa nā mea hope loa, e like me ka paʻakai Philadelphia a me ka roll salmon, akā ʻoi aku ka nui o nā calorie ma muli o ka tilika cream. 

Eia kekahi, ʻoi aku ka nui o nā ʻāpana sushi kūʻokoʻa a Westernized a ʻoi aku ka nui o kā lākou helu calorie.

E heluhelu pū nō hoʻi: ua ʻono ʻoe i ka puhi sushi? Wahi a kekahi e ʻono ʻia e like me ka salemona maka, kekahi iʻa iʻa. Loaa aku oi

ʻO ka mea huna nui loa i ka ʻoki ʻana i nā calorie e kauoha i kahi wili naruto maki-ʻole he iʻa a me nā mea ʻai i ʻolokaʻa ʻia i ka kukama i wili ʻia.

No ka poʻe e hoʻāʻo maoli nei e hoʻolōʻihi i kā lākou pāʻina, he protein kiʻekiʻe kēia, he koho kōmi haʻahaʻa. Loaʻa i kahi tuna, salmon, a me avocado naruto maki roll ma kahi o 110 calories a me 13 g protein.

Kaukaʻi ʻia i ka ʻano iʻa, nigiri sushi averages ma kahi o 40-65 calories i hoʻokahi ʻāpana. He koho maikaʻi kēia, olakino, a haʻahaʻa-calorie.

E heluhelu pū nō hoʻi: ʻO kēia ka helu calorie no nā ʻano sushi kaulana loa (mai makaʻu!)

ʻO ka iʻa keʻokeʻo, ʻoki kai, a me ka pāpaʻi aia ma ka hope haʻahaʻa o ka pae. ʻO ka hoʻopiha calorie kiʻekiʻe ka iʻa momona e like me ka eel, mackerel, a me ka salmon. Akā, ʻaʻole ka salmon ka pilikia; ʻo ia nā mea hoʻohui ʻē aʻe i hui pū ʻia me ia. 

Mai kahi manaʻo kalori, ʻo sashimi ka mea lanakila, me kēlā me kēia ʻeke o ka iʻa maka ma waena o 25-40 calories. ʻO ke kūpono, me kekahi o kaʻu ʻaoʻao ʻaoʻao ʻae ʻia, hiki iā ʻoe ke lele i ka laiki a hoʻopau i kāu ʻaina awakea:

1. Salada (e hoʻomaopopo i ka noi ʻana i nā ʻaʻahu ma ka ʻaoʻao): Mai hoʻohana nui i ka lole; e hoʻopaʻa wale i kāu chopsticks i loko a e ʻoki ʻoe i ka nui o nā calorie.
2. Edamame: ½ kīʻaha = 100 calories, momona momona, 3g carbs, 9g fiber, 5g protein
3. He haʻahaʻa haʻahaʻa ka salakeke kai i nā calorie. Aia ka awelika o ka hale ʻaina ma nā wahi āpau mai 45-70 calories, e pili ana i ke kumu. Hoʻohui, ola ke kai limu a hoʻopiha.
4. Miso sup: 1 kīʻaha = 40-50 calories, 1.3g momona, 5.3g carbs, 1.1g fiber, 3-4g protein

Nā ʻōlelo aʻoaʻo maʻamau no ke kauoha ʻana i nā koho olakino

Inā koho ʻoe i ka laiki sushi, e noi i ka laiki palaka. ʻOiai he like ke ʻano o ka caloric, e pōmaikaʻi ʻoe i kekahi meaʻai hou a me ka fiber hoʻopiha.

ʻOiai ka hoʻonui ʻana i nā calorie, ʻo nā meaʻai e like me ka salmon a me ka avocado e hāʻawi i ka momona olakino. Mai makaʻu i ka sushi salmon, akā e pale i ka tilika cream a me ka mayo spicy. 

I kēia manawa no ke kihi maikaʻi loa o ka papa inoa: e noi e ʻokiʻoki i nā ʻōwili maki i 8 mau ʻāpana ma kahi o 6 inā hiki.

Ua manaʻo paha ʻoe ua ʻoi aku ka nui o kēlā me kēia ʻāpana sushi roll a hiki ke komo ʻoluʻolu i kou waha? A ʻaʻohe ala e nahu mālie ai i ka hapalua, ʻeā? No laila, e hana maikaʻi kēia hoʻonā.

Nīnau mau wau i ka hale ʻaina e ʻoki i kaʻu mau ʻōwili i ʻelua mau ʻāpana (ʻo kekahi mau ʻōwili i ʻoki ʻole ʻole ʻia i 8 ʻaʻole ʻoki koke ʻia i 6 e like me nā ʻōwili kū hoʻokahi nui aʻe).

E loaʻa iā ʻoe kahi nahu maikaʻi loa a i kēia manawa me he mea lā ua loaʻa iā ʻoe nā meaʻai hou aʻe no ka nui calorie like. Lanakila!

'Ōlelo Aʻo: ʻO ka poʻe e ʻai pinepine i ka sushi, ʻoi aku ka ahi tuna, pono e makaʻala i ka ʻike o ka mercury, ʻoi aku ka nui o nā wahine hānau keiki a me nā keiki (ʻaʻole pono lākou e ʻai i ka tuna maka).

E nānā pū kēia mau mea ʻono kupaianaha Kepani hoʻomohala ʻia

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.