Sushi Calories: Huag kuv! Koj yuav tsum zam qee cov ntawv no

Author: Joost Nusselder, Tus sau phau ntawv Essential Japanese noj mov npaj zaub mov Hloov kho thaum Lub Kaum Hlis 4, 2022

Tej zaum koj yuav nyiam noj sushi, tab sis nws (hmoov) los nrog tus nqi: calories.

Qhov teeb meem yog tias peb feem ntau noj sushi tsis ncaj ncees lawm. Peb tsis paub yuav xaj sushi li cas, yog li peb noj mov ntau dhau thiab tsis txaus ntses thiab zaub.

Koj li 6-daim sushi yob muaj li ntawm 200-250 calories. Maki rolls nrog ntses, zaub, thiab tsis muaj cov kua ntses ntxiv muaj cov calories tsawg tshaj plaws, zoo li avocado yob. Sushi rolls nrog kib tempura batter los yog ntau ntxiv ntxiv thiab cov kua ntses zoo li zaj sawv yob muaj cov calorie ntau ntau. 

Txawm tias tus qauv sushi yob tuaj yeem ua rau noj qab haus huv yam tsis tau ua txhaum lub txhab nyiaj calorie, tsuav nws tsis muaj cov khoom xyaw kib. Feem ntau sushi yog cov rog tsawg thiab calorie tsawg!

Qhov teeb meem loj yog zais calorie ntau ntau hauv Western versions ntawm sushi, xws li cws tempura rolls thiab zaj sawv yob. Cov no yog jam-packed nrog fatty cov khoom xyaw thiab ntau cov kua ntses uas ntxiv rau tag nrho cov calorie suav.

Yog li yog tias koj xav haus cov calories tsawg, qhov kev xaiv zoo tshaj plaws yog sashimi, sushi nrog zaub, mov xim av (uas koj yuav tsis pom ntau hauv khw), thiab ntses noj qab haus huv. Hla txhua yam kib los yog ntim nrog cov ntses.

Mus saib peb phau ntawv ua noj tshiab

Bitemybun tsev neeg cov zaub mov txawv nrog kev npaj zaub mov tiav thiab daim ntawv qhia zaub mov.

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Nyeem dawb

Calorie suav rau qhov nrov tshaj plaws sushi yob

Muaj ntau qhov sib txawv ntawm ib txwm yob thiab ib qho kev tsim khoom Asmeskas. Ib qho yog ... calories.

Kuv tau teev cov npe nrov tshaj plaws sushi yob ntawm no (los ntawm cov calories ntau tshaj mus rau qis tshaj) yog li koj tuaj yeem dhau los ua tus kws tshaj lij hauv sushi calories ib yam nkaus.

Qhov tseeb mob thaum nws los txog rau high-calorie rolls. Tab sis qee zaum, sushi yob zoo tsim nyog, yog li tsis txhob xav tias koj yuav tsum tsis txhob ua siab ntev. Kuv ntxiv cov % ntawm koj cov calorie ntau ntau txhua hnub (lossis Cov Ntsiab Lus Saib Xyuas Cov Ntsiab Lus yog tias koj nyob rau hauv qhov ntawd) hauv qab no rau txhua yob kom koj tuaj yeem pom koj noj dab tsi.

Cov calorie suav no yog rau 6-thooj sushi yob, uas koj yuav tau txais feem ntau thaum xaj:

• Calorie suav (ib yob ntawm 6 daim)
• Feem pua ​​ntawm kev pom zoo noj cov calories txhua hnub (poj niam) raws li 2000 calories/hnub

Koj puas tau cia siab tias cov cw tempura yob (ib qho ntawm cov nyiam sushi ntau yam) yuav tsis zoo?

Sushi roll calories piav qhia

Shrimp tempura yob (508 calories)

Cov cw tempura yob muaj calorie ntau ntau vim cov cw yog breaded thiab kib, muab lub crunchy, qab saj rau cws. Nws muaj 508 calories, 21 grams roj, 64 carbohydrates, thiab 20 grams protein.

Thaum lub sushi no muaj calorie ntau ntau, cov neeg nyiam kev lom zem sushi yuav twv yuav raug hu nws. Tsis muaj qhov tsis ntseeg nws yog ib qho ntawm cov sushi rolls tastiest. 

Dragon yob (507 calories)

Zaj yob yog ntim nrog cov khoom xyaw cua, tab sis nws yog rog thiab muaj calorie ntau ntau. Nws muaj 507 calories, 18 grams roj, 10 grams protein, thiab 66 grams carbohydrates. 

Cov yob no muaj qab tempura cws, eel, dib, avocado, thiab cua roe. Tab sis nws tau them rau hauv ib qho tuab (thiab tsis noj qab haus huv) ntses. 

Zaj sawv yob (476 calories)

Rau cov neeg uas xav tau me ntsis ntawm txhua yam, zaj sawv yob yog qhov nrhiav. Nws muaj 476 calories, 16 grams roj, 50 grams carbs, thiab 33 grams protein.

Cov sushi yob no tau muab cais ua ib qho ntawm ntau yam sib txawv thiab ntim cov protein ntau vim tias muaj ntau hom ntses nyob saum. Thiab thaum nws muaj calorie ntau ntau, nws yog cov zaub mov muaj xim thiab qab.

Eel avocado yob (372 calories)

Eel yog chewy thiab ib qho ntawm sushi cov ntses fatty tshaj plaws. Lub eel avocado yob muaj 372 calories, 17 grams roj, 31 grams carbohydrates, thiab 20 grams protein.

Cov yob no tau ntim nrog cov protein, thiab txawm hais tias qhov ntawd yog qhov zoo, nws xav tau sushi palate vim nws saj tsis txaus siab rau txhua tus.

Kab ntsig yob (329 calories)

Kab ntsig yob tau txais nws lub npe los ntawm avocado slices nws topped nrog. Nws muaj 329 calories, 5 grams roj, 60 grams carbohydrates, thiab 9 grams protein.

Cov yob no feem ntau suav nrog eel, tobiko (ntses roe), thiab dib ntxiv rau avocado.

Philadelphia yob (320 calories)

Koj yuav pom salmon thiab cream cheese hauv Philadelphia yob, ua rau nws yog ib qho ntawm cov calorie ntau ntau sushi yob. Nws muaj 320 calories, 8 grams roj, 32 grams carbohydrates, thiab 8 grams protein.

Yog tias koj nyiam saj ntawm cream cheese nrog nqaij nruab deg, nws yog ib qho zoo nkauj yob rau kev txiav txim.

Kab laug sab yob (317 calories)

Cov kab laug sab yob muaj feem ntau ntawm cov pob zeb tawg, uas ntxiv cov tsw thiab calorie ntau ntau rau yob uas yog qhov yooj yim zoo nkauj. Nws muaj 317 calories, 12 grams roj, 38 grams carbohydrates, thiab cov protein cov ntsiab lus ntawm 13 grams.

Cov nqaij npuas kib ntxiv rog, tab sis nws tseem yog ib lub npe nrov thiab qab heev.

Salmon avocado yob (304 calories)

Lub salmon avocado yob muaj "kev noj qab haus huv zoo" sau tag nrho nws. Muaj 304 calorie ntau ntau hauv sushi yob, 8.4 grams roj, 42 grams carbohydrates, thiab 13 grams protein.

Txij li thaum nws puv ntawm omega 3s thiab cov rog zoo, nws zoo heev!

Kuj nyeem: cov sushi yob no zoo rau noj yog tias koj tab tom nrhiav qee yam tsis muaj avocado

Spicy tuna yob (290 calories)

Lub ntsim tuna yob muaj ntau pizzazz thiab txuj lom tshaj li tus qauv tuna yob. Nws muaj 290 calories, 11 grams roj, 26 grams carbohydrates, 24 grams protein.

Qhov "spiciness" qab los ntawm kev siv mayonnaise (uas pab txhawb rau suav cov calories), ntses kub, thiab dos ntsuab.

California yob (225 calories)

Lub California yob yog ib qho ntawm cov classics uas txhua tus neeg nyiam. Nws muaj 225 calories, 7 grams roj, 28 grams carbohydrates, thiab 9 grams protein.

Nws yog qhov zoo tagnrho yob rau cov pib ua sushi thawj zaug. Nws kuj yog ib qho zaub mov zoo.

Tuna yob (184 calories)

Nrog rau cov protein ntxiv, tuna yob tseem yooj yim zoo nkauj. Nws muaj 184 calories, 2 g rog, 27 g ntawm carbohydrates, thiab 24 g ntawm cov protein.

Cov yob no yog qhov kev xaiv zoo tshaj plaws nrog lub teeb ntses yam tsis muaj "ntsim" tuna.

Avocado yob (140 calories)

Lub avocado sushi yob suav nrog qhov tsawg tshaj plaws ntawm calories, raws li nws yog ib qho ntawm qhov yooj yim tshaj plaws los xaj. Muaj 140 calorie ntau ntau hauv avocado yob, 5.7 grams roj, 28 grams carbohydrates, thiab 2.1 grams protein.

Cov yob no yog lub teeb thiab zoo meej rau cov neeg uas tsis nyiam ntses. Nws tseem yog neeg tsis noj nqaij thiab vegan-phooj ywg, yog li koj tsis tuaj yeem ua yuam kev nrog nws! 

Kuj nyeem: sushi, phau ntawv qhia pib

Dib dib (135 calories)

Lub dib yob yog qhov kev xaiv zoo tshaj plaws thaum nws los saib cov calories. Nyob ntawm seb muaj pes tsawg daim ntawm lub tsev noj mov txiav lawv rau hauv, lawv yuav yog 16 txog 22 calories txhua, uas nqis los rau 135 calories hauv ib yob.

Nws yog qhov yooj yim tsuas yog qee daim dib nyob rau hauv mov qhwv hauv seaweed, nrog me ntsis sushi kua txiv rau lub caij nplej.

Kuv xav tias txhua tus neeg ntawm kev noj zaub mov yuav tsum tsawg kawg xaj ib yob ntawm cov no thaum mus rau tom tsev noj mov!

Salmon sashimi (35 calorie ntau ntau)

Salmon sashimi noj qab nyob zoo thiab zoo meej kev xaiv uas tsis muaj calorie ntau ntau. Nws muaj cov calories tsawg tshaj plaws ntawm cov npe no tab sis nws tsis yog maki sushi yog li tsis muaj mov.

Ib ooj ntawm salmon nyoos muaj li 25-40 calories. Kuv tsis suav cov calories ib yob, tab sis theej calories ib thooj vim nws tau txais kev pab hauv daim. Yog li, ib daim ntawm sashimi feem ntau muaj txog 40-50 calories thiab 20 grams protein.

Nws yog qhov zoo ntawm Omega 3 fatty acids, nrog rau tag nrho cov vitamins B!

Tuna sashimi (31 calorie ntau ntau)

Cov nplej no tsis muaj nqaij nyoos tuna sashimi kuj muaj ib qho ntawm cov calories qis tshaj plaws ntawm cov ntawv qhia sushi. Nws muaj txog 31 calories rau ib qho kev pab (ib thooj).

Tuna kuj yog cov ntses uas muaj roj tsawg, yog li ib qho kev pabcuam tsuas muaj 0.1 grams roj thiab 11 mg ntawm cov cholesterol. 

Cov calories los qhov twg los?

Nori, mov, zaub, ntses; zoo li qhov no yog txhua tus neeg noj qab haus huv. Yog li, cov calories tuaj qhov twg? Cov khoom xyaw twg noj qab nyob zoo thiab yam twg tsis zoo?

Mov nplej dawb

Cov nplej dawb yog pej xeem yeeb ncuab no.1 rau calories hauv sushi. Tom qab tag nrho, lub ntsiab ntawm sushi yog mov!

Cov nplej dawb yog cov khoom muaj teeb meem vim tias nws tsis muaj fiber ntau thiab qhov chaw ntawm cov carbs refined. Yog li nws tsuas yog ib qho ntawm cov carbs refined uas tsis muaj txiaj ntsig kev noj qab haus huv tiag tiag. Thaum koj noj ntau cov carbs uas ua kom zoo, koj cov ntshav qab zib nce, thiab lub cev muaj kev mob. 

Sushi mov kuj tseem muaj fiber ntau, thiab ua ke nrog vinegar thiab qab zib, nws ua rau lub cev tawg sai sai. Qhov no ua rau cov tshuaj insulin nce ntxiv thiab txaus ntshai rau cov neeg mob ntshav qab zib. 

Tsis tas li ntawd, cov nplej dawb yog cov khoom noj ua zaub mov, yog li cov as-ham raug stripped.

Yog tias koj xaiv mov nplej sushi, nws yog qhov kev xaiv zoo dua vim tias nws muaj fiber ntau thiab tsawg calories. 

Sushi vinegar muaj suab thaj

Mov nplej vinegar yog qhov tshwj xeeb thiab zoo meej rau kev zom zaub mov, tab sis nws kuj pab lub cev nqus cov as-ham los ntawm lwm yam khoom noj uas koj haus. Nws yog qhov zoo rau kev poob phaus thiab nws sib npaug qee cov khoom xyaw peskier hauv sushi, xws li kua ntses, uas muaj sodium siab. 

Tam sim no, kua ntses yog ntsev tiag tiag thiab tej zaum koj yuav xav hla nws yog tias koj tab tom sim saib cov ntsev koj noj vim muaj lwm cov kev xaiv uas tsis muaj sodium. Koj tuaj yeem ua tau nrhiav qis-sodium soy sauce.  

Sushi mov feem ntau yog seasoned nrog sushi vinegar, uas kuj muaj suab thaj. Tab sis koj tuaj yeem siv mov vinegar xwb.

Txij li thaum peb tau txheeb xyuas qhov zoo rau qee cov khoom xyaw uas siv ntau tshaj plaws, peb tseem yuav tau daws cov teeb meem nplej dawb.

Cov nplej dawb yog ib qho tsis mus yog tias koj xav poob phaus. Tab sis sushi tsis tuaj yeem yog sushi yam tsis muaj mov thiab kuv yuav tsum hais tias nws yog nyuj, ntau npaum li kuv pom zoo nrog nws. Muaj ntau cov sushi nplej zoo heev uas tawm sushi hauv nws cov purest, feem ntau dawb huv daim ntawv los ua sushi.

Los yog koj tuaj yeem xaiv nigiri sushi thiab sashimi nrog mov tsawg. 

Kuv kuj tau cov no 5 sushi yam tsis muaj zaub mov txawv koj tuaj yeem ua tom tsev, lossis nyeem ntxiv rau cov lus qhia noj qab haus huv dua.

Tempura thiab sauces

Hmoov tsis zoo, tempura batter puv ntawm calories. Yog tias koj tab tom noj kib cij yob, cov rog rog tshem tawm ib qho ntawm cov cw cov txiaj ntsig kev noj qab haus huv. 

Fillings thiab toppings kuj yog qhov loj ntawm calories. Muaj ntau cov khoom muaj protein tsawg tab sis muaj roj ntau. Yog li thaum koj xaiv sushi nrog cov kua ntses muaj roj, koj ntxiv calories. 

Takeaway : Ntau cov sushi rolls nrov muaj ntau cov mov, me me ntawm cov nqaij nruab deg, thiab veggies, thiab hloov, yog loaded nrog fatty sauces. Yog li koj noj ntau calories, thiab me ntsis fiber ntau thiab protein, yog li koj tsis xav tias tag nrho thiab overeat. 

Qhov zoo tshaj plaws qis-calorie sushi txhaws

• Dib
• Avocado
• Pickled zaub
• Mackerel (zeeg)
• Salmon (tab sis hla lub ntses)
• Radish
• Boiled cw (tsis kib hauv tempura batter)
• Raw crab & imitation crab
• Danube
• Hiav txwv cov zaub
• Carrots
• Seabass (zeeg)
• Ntses Dawb

Kuj nyeem: sushi zoo li cas rau hauv kuv cov zaub mov? Hom kev noj zaub mov piav qhia

Yuav ua li cas sushi piv rau lwm yam khoom noj?

Thaum koj xaiv sushi rau noj, koj yuav tau noj tsawg calories. Tab sis koj tuaj yeem yooj yim tshaj 1,000 calories ib pluas noj, nyob ntawm seb koj noj ntau npaum li cas. 

Tseeb, piv rau cov khoom noj ceev ceev-hom nqaij nyuj burger nrog tons ntawm mayo thiab cua ntim, thiab ib sab ntawm french fries, ntxiv rau dej qab zib, sushi zoo li noj qab nyob zoo. Nws muaj kev noj qab haus huv thiab qis hauv calorie ntau dua li cov khoom noj hauv Suav teb. Nws kuj tseem noj qab nyob zoo dua li feem ntau cov zaub mov microwave.

Tab sis nws puas yog cov zaub mov noj qab haus huv tshaj plaws, ntau npaum li koj xav tau? 

Muaj qee cov zaub mov noj qab haus huv tiag tiag, suav nrog kua zaub zaub, tom-yum kua zaub, zaub xam lav tsis pub nqaij, kib nqaij, kib nqaij, ci nqaij ntses, tais tais diav, zaub veggie, thiab cov nqaij ci nrog zaub sab. 

Sushi yog qhov tseeb ntawm kev noj qab haus huv zoo ntawm cov neeg siv khoom noj. Nws feem ntau qis dua hauv cov rog thiab calories ntau dua li noj cov zaub mov zoo li pizza, qhaub cij, qab, Suav cov nqaij tais diav, burgers, nqaij qaib strips & tis, curries, thiab lwm yam. 

Yog tias koj yuav tsum xaiv cov khoom noj uas tau teev saum toj no, xaiv sushi. Tab sis yuav tsum nco ntsoov txog cov kua ntses, hla cov kua ntses, thiab xaiv cov ntses nyoos los yog cov zaub mov es tsis txhob siv lwm cov nqaij thiab kib. 

xaus

Sushi tej zaum yuav muaj kev noj qab haus huv, tab sis qhov nruab nrab yob yuav muaj calorie ntau ntau, thiab qee qhov tau muab zais rau hauv cov mov thiab cov kua ntses yog li saib xyuas ntxiv thaum xaj yob.

Kuj nyeem: Puas yog sushi zoo rau kev poob phaus?

Mus saib peb phau ntawv ua noj tshiab

Bitemybun tsev neeg cov zaub mov txawv nrog kev npaj zaub mov tiav thiab daim ntawv qhia zaub mov.

Sim nws dawb nrog Kindle Unlimited:

Nyeem dawb

Joost Nusselder, tus tsim ntawm Bite My Bun yog tus lag luam cov ntsiab lus, txiv thiab nyiam sim ua zaub mov tshiab nrog zaub mov Nyij Pooj hauv plawv ntawm nws txoj kev mob siab rau, thiab ua ke nrog nws pab neeg nws tau tsim cov ntsiab lus blog txij li xyoo 2016 los pab cov neeg nyeem ncaj ncees nrog cov zaub mov txawv thiab cov lus qhia ua noj ua haus.