Pehea e hana ai i ka laiki laiki sushi: E ho'āʻo i kēia meaʻai maikaʻi maikaʻi!

Author: Joost Nusselder, mea kākau o The Essential Japanese meal planner cookbook Hana ʻia Aokuso 25, 2022

ʻO ka mea i ʻai ʻia Sushi ʻike ʻo ka laiki ka mea nui. A i ka lilo ʻana o ka poʻe i ʻike i ke olakino, brown rice Ua lilo ka sushi i mea!

Ma kahi kū'ē i ka laiki keʻokeʻo, ʻoi aku ka maikaʻi o ka laiki ʻeleʻele no ka mea ʻo ia ka palaoa piha. ʻO ka palaoa holoʻokoʻa e hoʻohaʻahaʻa i ka cholesterol a kōkua i ka neʻe ʻana i ka ʻōpala ma ka ʻōnaehana. Hoʻoikaika pū lākou i ka manaʻo o ka māʻona e mālama i ka pōloli ma ke kai a hiki iā lākou ke pale i ka hoʻokumu ʻana o ke koko.

He meaʻai glycemic index haʻahaʻa lākou. ʻO ia ke ʻano he liʻiliʻi paha lākou e hāʻawi i ka maʻi diabetes type 2.

I kēia manawa ua ʻike mākou i nā pono olakino o ka laiki palaka sushi, akā maikaʻi paha ia? A pehea ʻoe e hana ai? E heluhelu e ʻike!

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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Heluhelu manuahi

Pehea e hana ai i ka sushi laiki ʻeleʻele

He hana paʻakikī ka hana ʻana i ka sushi, ʻaʻohe ʻano o ka laiki āu e hoʻohana nei. Eia ke ʻano o ka hana ʻana i ka laiki ʻulaʻula sushi meaʻai he akua wale nō!

ʻO ka papaʻai sushi laiki ʻeleʻele olakino

ʻO Joost Nusselder

He hana paʻakikī ka hana ʻana i ka sushi, ʻaʻohe ʻano o ka laiki āu e hoʻohana nei. Eia ke ʻano o ka hana ʻana i ka laiki ʻulaʻula sushi meaʻai he akua wale nō!

ʻAʻohe lākiō i kēia manawa

Kākau i ka palaoa ʻĀnui ʻoi

ʻO Prep Time 15 minuke mins

Ka wāʻo Cook 25 minuke mins

Ka manawa pau 40 minuke mins

Course Koho nui

imu Japanese

Nā lawelawe 4 kanaka

nā mea hoʻohui

  

1x2x3x

Kahiki

• ⅔ kiaha ka wai
• 1 kiaha laiki kalaiki pōkole holoi
• 3 ka palaoa vīneka waina laiki
• 2 ka palaoa kō kō kō
• ½ wp ka paʻakai

Sushi

• 4 nā pepa nori (limu maloʻo)
• 1 kālua ʻia a i ʻole ka pepa bele hou (hoʻomaloʻo)
• 1 kiaha kāloti hoʻopiliʻia i ka palaoa
• 1 kiaha kūkō hoʻopiliʻia i ka palaoa
• 1 kiaha ʻōpuʻu ʻo alfalfa

Nā Condiment koho

• Wasabi
• Ginger pickled
• Tamari a i ʻole ka mea ʻono
• Nā mea kanu Sesame

Na Ke Kumu

 

• E hoʻolapalapa i ka wai i loko o kahi ipu liʻiliʻi. E hoʻohui i ka laiki, e hoʻowili i ka lole, a laila e hoʻemi i ka wela i ka lapalapa liʻiliʻi, a uhi. E hoʻomoʻa i ka wai a palupalu ka laiki, ma kahi o 18-25 mau minuke. E hoʻokahe i ka wai nui.
• ʻOiai e paila ana ka laiki, e hui pū i ka vīnega, ke kō, a me ka paʻakai i loko o ka ipuhao liʻiliʻi a e wela i ka wela wela. E hoʻoulu i kekahi manawa e hoʻonā i ke kō a me ka paʻakai. A laila e hoʻoneʻe i kahi pahu a i ʻole kīʻaha a hoʻokomo i loko o ka friji e hoʻomaʻalili a mākaukau ka laiki.
• I ka pau ʻana o ka laiki, e hoʻopau i ka wela a hoʻohui i ka hui ʻana o ka vīneka maloʻo. E hui pū me ka spatula a i ʻole ka lāʻau e pale ai i ka hoʻoulu ʻana. E maloʻo ia i kou hui ʻana a i ka manawa e pau ai, maloʻo a paʻa.
• E hoʻomākaukau i kāu mau mea kanu ke kali ʻoe i ka pau ʻana o ka kuke ʻana o ka laiki. E hōʻoia ua ʻoki ʻia lākou. Inā nui lākou, ʻaʻole maikaʻi lākou i ka sushi.
• E hopu i kāu moena sushi e hoʻomaka i ke kaʻina hana. ʻO luna me kahi pepa nori. E kaomi i kou mau manamana lima i ka wai i ʻole e pipili. E kau i ka wai wai ma luna o ka nori. Inā mānoanoa loa, ʻoi aku ka paʻakikī no ka sushi.
• E hoʻonohonoho i ka lawelawe ʻana o nā mea kanu ma lalo o ¾ o ka pepa e pili kokoke ana iā ʻoe.
• E ʻōwili i ka nori a me ka laiki me kou manamana lima. Ke uhi ʻia nā mea kanu, e hoʻohana i ka moena e hoʻopaʻa i ka sushi. E hoʻomau a hiki i ka ʻōwili ʻia. E ʻoki me ka pahi serrated ʻoi no ka hopena maikaʻi loa. E hana hou a pau ka laiki a me ka hoopiha. E hāʻawi mai paha i 4 ʻōwili.
• E lawelawe koke me nā mea ʻono o kāu koho. ʻOiai ʻoi aku ka maikaʻi o ka lawelawe hou ʻana, hiki i ka sushi ke paʻa i loko o ka friji a hiki i 2 mau lā.

hua'ōlelo Laiki palaunu, Sushi

Ua hoʻāʻo i kēia meaʻai?E ʻike iā kākou pehea ia!

He aha ke ʻano o ka laiki ʻulaʻula sushi?

ʻOiai ʻo kahi sushi laiki ʻeleʻele kahi ʻano olakino maikaʻi i ka laiki keʻokeʻo, ke hiki mai i ka ʻono, ua puka ka jure.

Makemake kekahi poʻe i ka laiki ʻulaʻula sushi, akā ʻo ka poʻe i ʻōlelo ʻole he ʻepekema maoli ma hope o kēia makemake pilikino!

Ma ke ʻano o ka ʻono, ʻōlelo kekahi poʻe ʻo ke ʻano o ka palaoa, ka fiber, a me ke kumukānāwai waiwai nui o ka raiki ʻeleʻele e hoʻomāhuahua i nā ʻono ʻono e kōkua i ka ʻono o ka sushi "melt in your mouth".

Wahi a lākou, ʻo nā sushi tempura waiwai wale nō e paʻa maikaʻi i ka ʻono nui o ka laiki ʻulaʻula, akā ʻo ka ʻai ʻana i ka sushi palai e lanakila ai ka manaʻo o ka hele ʻana me kahi ʻano laiki olakino.

Hoʻokomo ʻia ka ʻepekema ma hope o ka makemake ʻono e pili ana i nā starches.

Loaʻa i ka laiki ʻelua starches: amylose a amylopectin. ʻO ka nui o ka mākiko i loko o ka laiki e hoʻoholo i kona ʻano.

He kiʻekiʻe ka amylopectin kiʻekiʻe o ka laiki ʻulaʻula, ʻo ia hoʻi e paʻa mau ma hope o ka moʻa ʻana. ʻO ka paʻa, ʻōlelo kekahi, he mea ʻino ia i ke ʻano palupalu e ʻono ai ka sushi.

Ke ʻōlelo nei lākou i ka paʻakikī o ka lau laiki āu e nau ai i ka laiki ma hope o ka pau ʻana o ka iʻa a me ka iʻa.

ʻOiai ʻo ka ʻono a me nā pilikia ʻano o ka sushi laiki ʻeleʻele, hoʻomau ia i kahi ʻāpana nui o nā papaʻai kaumaha i makemake nui ʻia ma Iapana.

A i ka hoʻāʻo ʻana e hana hou i ka sushi laiki ʻeleʻele, ua hoʻololi nā kuke i ka vīnega a me ke kō i ka sushi laiki keʻokeʻo me ka umezu, kahi vīnega plum pickled.

10 FAQ e pili ana i ka laiki palaka sushi

I kēia manawa ʻike ʻoe pehea e hana ai i ka sushi laiki ʻeleʻele a me pehea e ʻono ai, akā pili wau he nui kāu mau nīnau.

Eia kekahi mau pane e hoopau ai i kou hoihoi!

Hiki iā ʻoe ke hoʻohana i ka vīnega laiki brown no ka sushi?

Hoʻohana mau ʻia ka vīneka laiki e hana i ka sushi. ʻOi aku ka ʻono ma mua o ka vīnega maʻamau, ʻo ia ka mea hoʻohui maikaʻi loa i ka laiki i hoʻohana ʻia i ka sushi.

Manaʻo paha kekahi: inā hiki iā ʻoe ke hoʻohana i ka laiki ʻeleʻele i ka sushi, hiki iā ʻoe ke hoʻohana i ka vīnega laiki brown e hana ai i ka sushi? ʻAe ka pane! ʻO ka ʻoiaʻiʻo, ʻōlelo ʻia i ka wā e hana ai i ka sushi laiki brown.

Eia ka papa kuhikuhi o nā ʻano like ʻole o ka vīneka raiki a me kā lākou hoʻohana ʻana.

Nui nā ʻano o ka vīnega raiki, e like me kēia:

• ʻO ka vīneka laiki keʻokeʻo: Ke kāhea ʻia nā mea ʻai no ka vīnega, ʻo ia ka mea maʻamau a lākou e ʻōlelo nei. He melemele akaka kona. ʻOi aku ka maʻalahi o nā ʻano Iapana ma mua o nā ʻano Kina.
• ʻO ka vīnega laiki ʻulaʻula: Hana ʻia ka vīnega laiki ʻulaʻula mai ka laiki ʻeleʻele i hoʻomaʻamaʻa ʻole ʻia a ʻoi aku ka momona o nā meaʻai ma mua o nā ʻano vīneka ʻē aʻe. He ʻulaʻula māmā kona waihoʻoluʻu a hiki ke hoʻohana ʻia i mea ʻokoʻa no ka vīnega raiki keʻokeʻo. He kūpono ia no nā ʻano ʻano sushi laiki palaka.
• ʻO ka vīneka laiki ʻeleʻele: ʻOi aku ka hohonu o ke kala a me ka ʻono o kēia ʻano vīneka ma mua o nā ʻano vīneka ʻē aʻe. Hana ʻia ia mai ka laiki paʻa ʻeleʻele a me nā kīʻaha ʻē aʻe e like me ka palaoa, sorghum, a me ka millet. Hoʻohana pinepine ʻia i ka hoʻoulu ʻana a me ka ʻū ʻana i nā ʻuala a hiki ke hoʻohana ʻia i mea ʻala.
• ʻO ka vīnega laiki ʻulaʻula: Hana ʻia ka vīnega laiki ʻulaʻula mai ka laiki hū ʻulaʻula (he laiki fermented), a me ka bale a me ka sorghum. He ʻono ʻono, ʻaʻaʻa, a paʻakai hoʻi i kūpono no ka ʻū ʻana i nā kīʻaha a me nā kīʻaha iʻa.
• ʻO ka vīnega laiki i hoʻomoʻa ʻia: ʻO ka vīnega laiki i hoʻomoʻa ʻia he vīnega laiki keʻokeʻo me ke kō a me ka paʻakai. Loaʻa paha i ka sake a me ka MSG. Hiki ke hoʻohana ʻia i ka laiki sushi a hana maikaʻi hoʻi i nā ʻaʻahu salakeke.

ʻO wai laiki ʻeleʻele ʻoi aku ka maikaʻi?

Inā hoʻohana ʻoe i ka laiki palaka i ka sushi, makemake ʻoe e hoʻohana i kahi ʻano olakino. Ma ia ala, hiki iā ʻoe ke loaʻa nā pōmaikaʻi maikaʻi loa ke ʻai ʻoe.

Eia kekahi mau lama e hana ana i ka laiki palaka maikaʻi no ka hoʻoikaika kino!

Lundberg he inoa kaulana i ka hana ʻai. ʻO nā hua laiki a pau a lākou e kūʻai aku nei, he mea ola. Hāʻawi lākou i kahi hoʻohālikelike maikaʻi ma waena o ka maikaʻi a me ke kumukūʻai. Paipai nui ʻia kā lākou laiki palaka pōkole pōkole.

Planet Laiki kū i waho no ka mea hoʻokomo ʻo ia i ka GABA i kāna mau hua palaoa. Hana ʻo GABA e hoʻemi i ka hopohopo a loaʻa iā ia nā pōmaikaʻi cardiovascular. ʻOiai ʻoi aku ka maikaʻi o ka huahana ma muli o ka hoʻohui ʻana o GABA, ʻo kāna mau mea ʻoluʻolu a me ka ʻono maikaʻi e pono ai no kekahi mau mea kūʻai.

Nishiki hana i ka laiki i hoʻopaʻa ʻia i kūpono no ka sushi. ʻAʻole kūlike ko lākou maikaʻi a me ke kūʻai ʻana i ka nui e hiki ke mālama iā ʻoe i kahi kālā nui. ʻO kā lākou ʻeke 15-lb e mālama iā ʻoe mai ke kūʻai ʻana i ka laiki no nā mahina!

Tamanishiki He laiki ʻē aʻe i kūpono no ka sushi a me nā kīʻaha Iapana ʻē aʻe ma muli o kona paʻa paʻa. Hiki ke kūʻai aku a hiki mai i loko o kahi pūʻolo nani a hiki ke hoʻopaʻa hou ʻia. He ʻono a kūlohelohe.

Hiki iā ʻoe ke hoʻohana i ka laiki ʻeleʻele palaoa lōʻihi no ka sushi?

ʻAʻole. Pili ka laiki ʻeleʻele pōkole no ka sushi akā ʻoi aku ka palupalu o ka laiki palaka lōʻihi a no laila ʻaʻole e hana.

He olakino ke laiki brown?

Ma mua o ka ʻatikala, ua hoʻopā mākou i kekahi o nā pono olakino e hiki ke hāʻawi i ka laiki palaka. Eia ka nānā hohonu ʻana pehea e hiki ai ke hoʻoikaika i ka olakino.

ʻO kahi laiki Brown kahi kumu maikaʻi loa o nā vitamina a me nā meaola:

• puluniu
• ʻO Manganese
• Folate
• kumuʻiʻo
• Niacin
• Selenium
• Zinc
• makanekiuma
• keleawe
• riboflavin
• Paila pāʻiko
• ka pōhaku
• hao
• Thiamine

Eia kekahi mau pono nui o ka laiki palaka:

• Maikaʻi no ka pohō kaumaha: Nui ka laiki palaka i ka fiber no laila e hoʻomāʻona ʻoe no ka lōʻihi. Hiki i kēia ke mālama i ka pōloli no laila ʻoe e ʻai liʻiliʻi! Ua hōʻike ʻia e hōʻemi i ka momona o ka ʻōpū.
• Pōmaikaʻi no ke olakino naʻau: Loaʻa i ka laiki ʻulaʻula ka fiber, lignans, a me ka magnesium, ʻo ia mau mea a pau i hōʻoia ʻia e hoʻoikaika i ke olakino puʻuwai a hoʻemi i ka pilikia o ka maʻi puʻuwai.
• Maikaʻi no ke kō koko: Hiki ke kōkua ka ʻai ʻana i ka laiki palaka i ka mālama ʻana i ka maʻi diabetes. Hiki iā ia ke hoʻohaʻahaʻa i ka pilikia o kēia maʻi.
• ʻAʻohe gluten: ʻO ka laiki palau ʻaʻohe gluten maoli. He koho maikaʻi kēia no ka poʻe e hahai ana i ka ʻai palaoa ʻole.

E heluhelu pū nō hoʻi: laiki a noodles paha: ʻo wai ka mea ʻoi aku ke olakino?

He aha nā hopena ʻaoʻao o ka ʻai nui ʻana i ka laiki palaka?

Ma keʻano laulā, ʻoi aku ka olakino o ka laiki ʻeleʻele ma mua o ka laiki keʻokeʻo. Akā naʻe, ʻaʻole maikaʻi ka nui o ka laiki palaka.

Hiki i ka laiki palau ke hoʻonāukiuki i ka ʻāpana hoʻoheheʻe, hiki ke hoʻoulu i ka constipation, leaky gut syndrome, bloating, a me ka maʻi maʻi.

No ke aha i ʻoi aku ka pipiʻi o ka laiki palaka?

ʻOi aku ka maikaʻi o ka laiki palau ma mua o ka laiki keʻokeʻo, akā ʻoi aku ka pipiʻi. ʻO kēia no ka mea ʻo ka liʻiliʻi o ka aila i loko o ka pae bran e hāʻawi iā ia i kahi ola pōkole. No laila, hoʻohana ʻia nā kumuwaiwai hou aʻe e mālama, mālama a lawe aku. Hāʻawi kēia a pau i kāna kumukūʻai kiʻekiʻe.

E heluhelu pū nō hoʻi: hiki iā ʻoe ke hele me kahi sushi me ka ʻaihue ʻole e like me kēia

E pīpī paha wau i ka laiki māla ma mua o ka kuke ʻana?

ʻAʻole pono e hoʻoinu i ka laiki ʻulaʻula ma mua o ka kuke ʻana, akā pono ia.

ʻO ka hoʻoulu ʻana i ka laiki e hoʻemi i ka nui o ka phytic acid i loko o ka palaoa. Hoʻonui kēia i ka digestibility a wikiwiki i ka manawa kuke.

Kūleʻa paha ka laiki palaunu?

ʻAʻole, ʻaʻole manaʻo ʻia ʻo ka laiki ʻulaʻula e ʻuʻuku. Akā, no ka paʻakikī loa o ka kuke ʻana, puka pinepine mai kēlā ala.

Nui nā ʻano ʻai e hoʻohiki ai i ka laiki ʻeleʻele maikaʻi loa, akā ʻo ka hoʻolapalapa ʻana paha ke ala e hele ai. Manaʻo ʻia, inā ʻoe e hoʻolapalapa i ka laiki no 30 mau minuke a waiho ʻia i uhi ʻia no 10 mau minuke, e loaʻa iā ia ke ʻano maikaʻi loa - ʻaʻole ʻāʻī, ʻaʻole naʻa loa.

He aloha keto ka laiki kalakala?

ʻO ka ʻai keto ka mea nui i nā momona maikaʻi a haʻahaʻa i nā kaʻa. ʻAʻole i like ka kiʻekiʻe o ka laiki palaka ma mua o ka laiki keʻokeʻo akā ʻoi aku ka kiʻekiʻe o ka laiki. No laila ʻo ka hapa nui o ka poʻe i ka ʻai keto e hoʻokele maʻalahi.

He aha nā ʻano laiki ʻeleʻele?

E like me ka laiki keʻokeʻo, hele mai ka laiki brown ma nā ʻano ʻano like ʻole. Eia kekahi mau mea hiki iā ʻoe ke koho mai:

• Basmati: Loaʻa i ka Basmati kahi ʻano i hōʻike ʻia e nā kīʻaha ʻokoʻa a me kahi ʻano spongy. He ʻono a ʻono kona ʻono.
• palaoa pōkole: ʻO ka laiki palaoa pōkole he ʻano palupalu, ʻono a me ka ʻono ʻono.
• palaoa lōʻihi: Hana ʻia ka laiki palaoa lōʻihi me nā ʻano hua like ʻole me ka ʻaneʻane ʻaʻohe elasticity. He ʻono lepo, ʻeleʻele kona.
• Jasmine: ʻO ka laiki Jasmine he ʻano paʻa, ʻokoʻa nā hua. Loaʻa iā ia kahi ʻono nutty, pata, momona.

Hoʻohana pinepine ʻia ka laiki Iapana pōkole no ka sushi. Hiki ke hoʻohana pū ʻia i ka palaoa kalapona Kaleponi.

ʻO ka laiki āu e hoʻohana ai e ʻōlelo i ka laiki sushi ma ke alo o ka pūʻolo. A laila ʻike ʻoe ʻaʻole hiki ke hele hewa.

E hoʻomaka i ka hana ʻana i ka sushi laiki palaka olakino

No laila pehea kou manaʻo? Pono anei ka sushi laiki brown i nā pono olakino e hāʻawi mai ai? A i ʻole he mea kūpono ʻole ka ʻono ʻokoʻa?

E haʻi mai iā mākou inā e hoʻāʻo ʻoe i kāu lumi kuke!

E heluhelu pū nō hoʻi: eia nā ʻano sushi like ʻole āu e hana ai

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.