Ma calories a Sushi: O mai! Muyenera kupewa ena mwa mipukutuyi

Author: Joost Nusselder, wolemba buku la The Essential Japanese mealner cookbook Idasinthidwa pa Okutobala 4, 2022

Mwinamwake mumakonda kudya chotchedwa sushi, koma (mwatsoka) amabwera ndi mtengo: zopatsa mphamvu.

Vuto ndilakuti ambiri aife timadya sushi wolakwika. Sitikudziwa kuyitanitsa sushi, motero timadya mpunga wambiri komanso nsomba ndi ndiwo zamasamba zokwanira.

Sushi yanu yamitundu isanu ndi umodzi imakhala ndi zopatsa mphamvu zapakati pa 6-200. Mipukutu ya Maki yokhala ndi nsomba, ndiwo zamasamba, komanso wopanda sosi wowonjezera amakhala ndi ma calorie otsika kwambiri, monga mpukutu wa avocado. Mipukutu ya Sushi yokhala ndi batter yokazinga ya tempura kapena zowonjezera zambiri ndi sosi ngati utawaleza amakhala ndi ma calorie ochuluka kwambiri. 

Ngakhale mpukutu wokhazikika wa sushi ukhoza kukhala wopatsa thanzi popanda kuphwanya banki ya calorie, bola ngati ilibe zopangira zokazinga. Sushi ambiri ndi otsika mafuta komanso otsika kalori!

Vuto lalikulu ndi ma calories obisika mumayendedwe ambiri akumadzulo a sushi, monga ma shrimp tempura rolls ndi ma rainbow rolls. Izi ndizodzaza ndi zopangira mafuta ndi msuzi wambiri omwe amawonjezera kuchuluka kwa kalori yonse.

Choncho ngati mukufuna kudya zopatsa mphamvu zochepa, njira yabwino ndi sashimi, sushi ndi masamba, bulauni mpunga (omwe nthawi zambiri simungapeze m'malesitilanti), ndi nsomba zathanzi. Dumphani chilichonse chokazinga kapena chodzaza ndi msuzi.

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Kalori amawerengera masikono odziwika kwambiri a sushi

Pali kusiyana kwakukulu pakati pa mpukutu wachikhalidwe ndi zopangidwa zaku America. Imodzi kukhala…..macalorie.

Ndalembapo ma rolls otchuka kwambiri a sushi pano (kuyambira otsika kwambiri mpaka otsika kwambiri) kuti muthe kukhala katswiri wazopatsa mphamvu za sushi.

Zowona zimapweteka zikafika pamipukutu ya calorie yapamwamba. Koma nthawi zina, mpukutu wabwino wa sushi ndiwofunika, kotero musaganize kuti simuyenera kuchita nawo. Ndawonjezera % yazomwe mumadya tsiku lililonse (kapena Weight Watchers Smart Points ngati muli nazo) pansipa pa mpukutu uliwonse kuti muwone zomwe mukudya.

Mawerengedwe a kalori awa ndi ma roll a sushi 6, omwe mumapeza mukamayitanitsa:

• Kuwerengera kwa kalori (pagulu lililonse la zidutswa 6)
• Peresenti yolimbikitsidwa kudya kwa kalori tsiku lililonse (wamkazi) kutengera ma 2000 calories / tsiku

Kodi mumayembekezera kuti shrimp tempura roll (imodzi mwa mitundu yotchuka kwambiri ya sushi) ikhale yopanda thanzi?

Sushi roll calories amafotokozera

Shrimp tempura roll (ma calories 508)

Mpukutu wa shrimp tempura uli ndi zopatsa mphamvu zambiri chifukwa shrimp ndi mkate ndi yokazinga, zomwe zimapereka kukoma kokoma kwa shrimp. Lili ndi ma calories 508, 21 magalamu amafuta, 64 ma carbohydrate, ndi 20 magalamu a mapuloteni.

Ngakhale sushi iyi ili ndi zopatsa mphamvu zambiri, okonda sushi amayitanitsa ndithu. Palibe kukayika kuti ndi imodzi mwamipukutu ya sushi yokoma kwambiri. 

Chinjoka (507 calories)

Chinjoka chodzaza ndi zosakaniza zokoma, koma ndi zonenepa komanso zonenepa. Lili ndi zopatsa mphamvu 507, magalamu 18 a mafuta, magalamu 10 a mapuloteni, ndi magalamu 66 a chakudya. 

Mpukutuwu muli zipatso zokoma za tempura shrimp, eel, nkhaka, avocado, ndi chokoma chokoma. Koma imakutidwa ndi msuzi wandiweyani (komanso wopanda thanzi). 

Mpukutu wa utawaleza (ma calories 476)

Kwa iwo omwe akufuna pang'ono pazonse, utawaleza ndi womwe uyenera kuyang'ana. Lili ndi ma calories 476, magalamu 16 a mafuta, magalamu 50 a carbs, ndi magalamu 33 a mapuloteni.

Mpukutu wa sushiwu umadziwika kuti ndi umodzi mwamitundu yosanja kwambiri komanso yodzaza ndi mapuloteni chifukwa cha nsomba zapamwamba. Ndipo ngakhale ili ndi ma calories ambiri, ndi chakudya chokoma komanso chokoma.

Mpukutu wa Eel avocado (makilogalamu 372)

Eel ndiwofunitsitsa ndipo ndi imodzi mwa nsomba zamadzi zambiri za sushi. Mpukutu wa eel avocado uli ndi ma calories 372, magalamu 17 a mafuta, magalamu 31 a chakudya, ndi magalamu 20 a mapuloteni.

Mpukutuwu uli ndi mapuloteni, ndipo ngakhale ndichinthu chabwino, umafunikira mkamwa mwa sushi chifukwa kukoma kwawo sikusangalatsa aliyense.

Mpukutu wa mbozi (makilogalamu 329)

Mpukutu wa mbozi unatchedwa dzina la magawo a avocado omwe amakhala nawo. Lili ndi ma calories 329, magalamu 5 a mafuta, magalamu 60 a chakudya, ndi magalamu 9 a mapuloteni.

Mpukutuwu umaphatikizapo eel, tobiko (fish roe), ndi nkhaka kuphatikiza pa avocado.

Mpukutu wa Philadelphia (makilogalamu 320)

Mudzapeza tchizi ndi kirimu tchizi mu mpukutu wa Philadelphia, ndikupangitsa kuti ukhale imodzi mwamasamba a sushi okhala ndi ma calorie ambiri. Lili ndi mafuta okwana 320, magalamu 8 a mafuta, magalamu 32 a chakudya, ndi magalamu 8 a mapuloteni.

Ngati mumakonda kirimu cha kirimu ndi nsomba, ndibwino kuti mupange oda.

Kangaude (317 calories)

Mpukutu wa kangaude umakhala ndi nkhanu yomwe imamenyedwa, yomwe imawonjezera kukoma ndi zopatsa mphamvu ku mpukutu womwe ndi wosavuta kwenikweni. Lili ndi ma calories 317, magalamu 12 a mafuta, magalamu 38 a chakudya, ndi mapuloteni okhala ndi magalamu 13.

Nkhanu yokazinga imawonjezera mafuta, koma akadali mpukutu wotchuka kwambiri komanso wokoma.

Mpukutu wa Salmon avocado (304 calories)

Mpukutu wa avocado wa salmon uli ndi "maubwino azaumoyo" olembedwa ponseponse. Pali ma calories 304 mu mpukutu wa sushi, 8.4 magalamu a mafuta, magalamu 42 a chakudya, ndi magalamu 13 a mapuloteni.

Popeza ili ndi omega 3s ndi mafuta abwino, ndizosangalatsa!

Werenganinso: Masamba a sushi awa ndi abwino kudya ngati mukufuna ena opanda avocado

Zokometsera za tuna (ma 290 calories)

Mpukutu wa tuna wokhala ndi zokometsera umakhala ndi pizzazz yambiri ndi zonunkhira kuposa tuna roll. Muli zopatsa mphamvu 290, magalamu 11 a mafuta, magalamu 26 a chakudya, magalamu 24 a mapuloteni.

"Zonunkhira" zokoma zimabwera chifukwa chogwiritsa ntchito mayonesi (omwe amathandizira kuwerengera ma calorie), msuzi wotentha, ndi anyezi wobiriwira.

California roll (ma calories 225)

Mpukutu waku California ndi amodzi mwamikhalidwe yakale yomwe aliyense amawakonda. Lili ndi zopatsa mphamvu 225, magalamu 7 a mafuta, magalamu 28 a chakudya, ndi magalamu 9 a mapuloteni.

Ndiwo mpukutu woyenera wa oyamba kumene kupanga sushi koyamba. Ndi chakudya chabwino chopepuka.

Tuna roll (ma calories 184)

Ndi mapuloteni owonjezera, tuna roll akadali yosavuta. Ili ndi zopatsa mphamvu 184, 2 g wamafuta, 27 g wa chakudya, ndi 24 g wamapuloteni.

Mpukutuwu ndi chisankho chabwino kwambiri ndi nsomba zopepuka zopanda "zokometsera" za tuna.

Mpukutu wa mapeyala (makilogalamu 140)

Mpukutu wa sushi wa avocado umaphatikizapo mafuta ochepa kwambiri, chifukwa ndi imodzi mwazofunikira kwambiri kuyitanitsa. Pali ma calories 140 mu mpukutu wa avocado, magalamu 5.7 a mafuta, magalamu 28 a chakudya, ndi magalamu 2.1 a mapuloteni.

Mpukutuwu ndi wopepuka komanso wabwino kwa iwo omwe sakonda nsomba. Ndiwosavuta kudya zamasamba komanso zamasamba, chifukwa chake simungayende zolakwika! 

Werenganinso: sushi, wowongolera oyamba kumene

Nkhaka (135 calories)

Mpukutu wa nkhaka ndiye chisankho chabwino kwambiri pankhani yowonera zopatsa mphamvu. Kutengera kuchuluka kwa malo odyera omwe amawaduliramo, adzakhala ma kalori 16 mpaka 22 iliyonse, yomwe imafikira ma calories asanu ndi limodzi mu mpukutuwo.

Ndi nkhaka zochepa chabe mumupunga wokutidwa ndi udzu wam'madzi, ndizochepa chabe sushi viniga wokonza mpunga.

Ndikuganiza kuti aliyense wodya ayenera kuyitanitsa izi akamapita kumalo odyera!

Salmon sashimi (makilogalamu 35)

Salmoni salmimi ndi yathanzi komanso njira yotsika kwambiri ya kalori. Ili ndi ma calorie otsika kwambiri pamndandanda koma si maki sushi kotero palibe mpunga.

Mafuta amodzi a nsomba yaiwisi amakhala ndi ma calories pafupifupi 25-40. Sindiwerengera zopatsa mphamvu pa mpukutu uliwonse, koma zopatsa mphamvu pachidutswa chilichonse popeza zidapatsidwa zidutswa. Chifukwa chake chidutswa cha sashimi chimakhala ndi zopatsa mphamvu za 40-50 calories ndi 20 gramu ya protein.

Ndi gwero lalikulu la Omega 3 fatty acids, komanso mavitamini onse a B!

Tuna sashimi (makilogalamu 31)

Sashimi yaiwisi yaiwisi yopanda mpunga imakhalanso ndi ziwerengero zochepa kwambiri zama calorie pamenyu ya sushi. Ili ndi zopatsa mphamvu pafupifupi 31 potengera (chidutswa chilichonse).

Tuna ndi nsomba yochepetsetsa kwambiri, kotero kutumikiridwa kumakhala ndi 0.1 magalamu amafuta ndi 11 mg ya cholesterol. 

Kodi ma calories amachokera kuti?

Nori, mpunga, masamba, nsomba; zikuwoneka ngati zonsezi ndi zathanzi. Ndiye, ma calories amachokera kuti? Ndi zinthu ziti zomwe zili ndi thanzi komanso zosayenera?

Mpunga Woyera

Mpunga woyera ndi mdani wapagulu no.1 wa zopatsa mphamvu mu sushi. Kupatula apo, chigawo chachikulu cha sushi ndi mpunga!

Mpunga woyera ndi chinthu chovuta chifukwa ndi wochepa mu fiber komanso gwero la carbs woyengedwa. Chifukwa chake ndi gwero chabe la ma carbs oyengedwa opanda mapindu enieni azaumoyo. Mukadya ma carbs oyeretsedwa kwambiri, shuga wanu wam'magazi amakwera, ndipo thupi limayamba kutupa. 

Mpunga wa Sushi umakhalanso wochepa kwambiri mu fiber, ndipo kuphatikiza ndi vinyo wosasa ndi shuga, zimapangitsa kuti thupi liwonongeke mwamsanga. Izi zimabweretsa kuchuluka kwa insulin ndipo ndizowopsa kwa odwala matenda ashuga. 

Komanso, mpunga woyera ndi chakudya chokonzedwa, kotero kuti zakudyazo zimachotsedwa.

Ngati musankha sushi wampunga wofiirira, ndi njira yabwino kwambiri chifukwa imakhala ndi fiber zambiri komanso zopatsa mphamvu zochepa. 

Sushi viniga ali ndi shuga

Vinyo wosasa ndichapadera komanso chokwanira kugaya, koma imathandizanso thupi kuyamwa michere kuchokera kuzakudya zina zomwe mumadya. Ndibwino kuti muchepetse thupi ndipo imayika zina mwazosakaniza mu sushi, monga msuzi wa soya, womwe uli ndi sodium yambiri. 

Tsopano, msuzi wa soya ndi wamchere kwambiri ndipo mungafune kudumpha ngati mukuyang'ana kuchuluka kwa mchere womwe mumadya popeza pali zosankha zina zotsika kwambiri za sodium zomwe zilipo. Mutha kuchita pezani msuzi wa soya wotsika kwambiri.  

Mpunga wa Sushi nthawi zambiri umakongoletsedwa ndi viniga wa sushi, yomwe ilinso ndi shuga. Koma mutha kugwiritsa ntchito vinyo wosasa m'malo mwake.

Popeza tazindikira zabwino pazomwe zimagwiritsidwa ntchito kwambiri, tikufunikirabe kuthana ndi vuto la mpunga woyera.

Mpunga woyera suyenda ngati mukufuna kuonda. Koma sushi sangakhale sushi wopanda mpunga ndipo ndiyenera kunena kuti ndi ng'ombe, momwe ndingavomerezere. Pali zosankha zabwino kwambiri za mpunga za sushi zomwe zimasiya sushi mumayendedwe ake oyera kwambiri kuti akhale sushi.

Kapena mutha kusankha sushi ya nigiri ndi sashimi ndi mpunga wochepa. 

Ndili nawo sushi 5 opanda maphikidwe ampunga Mutha kupanga kunyumba, kapena kuwerenga kuti mupeze malangizo owonjezera ampunga.

Tempura & sauces

Tsoka ilo, kumenyedwa kwa tempura kuli kodzaza ndi ma calories. Ngati mukudya ma shrimp a yokazinga, mafuta omenyera amachotsa zabwino zilizonse za shrimp. 

Kudzaza ndi ma toppings nawonso ndi magwero akulu amakalori. Zodzaza zambiri zimakhala ndi zomanga thupi zochepa koma mafuta ambiri. Chifukwa chake mukasankha sushi ndi msuzi wonenepa kwambiri, mukuwonjezera mafuta. 

Zotengera: Mipukutu yambiri yodziwika ya sushi imakhala ndi mpunga wambiri, nsomba zazing'ono zam'madzi, ndi masamba, ndipo m'malo mwake, zimadzaza ndi sosi zamafuta. Chifukwa chake mumadya zopatsa mphamvu zambiri, komanso fiber pang'ono ndi zomanga thupi, kuti musakhute komanso kudya kwambiri. 

Zakudya zabwino kwambiri za sushi zotsika kwambiri

• Mkhaka
• Peyala
• Kuzifutsa masamba
• Mackerel (nsomba)
• Salimoni (koma tulukani msuzi)
• radish
• Shrimp wowiritsa (osati wokazinga mu tempura batter)
• Nkhanu yaiwisi & nkhanu yotsanzira
• Tuna
• Zomera zamasamba
• Kaloti
• Nyanja (nsomba)
• Whitefish

Werenganinso: Kodi sushi imalowa bwanji muzakudya zanga? Mitundu ya zakudya anafotokoza

Kodi sushi amafanana bwanji ndi kutenga kwina?

Mukasankha sushi kuti mutenge nawo, mwina mukudya ma calories ochepa. Koma mutha kupitilira ma calorie 1,000 pachakudya chilichonse, kutengera kuchuluka kwa zomwe mumadya. 

Zachidziwikire, poyerekeza ndi nyama yodyera mwachangu yokhala ndi matani a mayo ndi zonunkhira zokoma, komanso mbali ya batala yaku France, kuphatikiza soda, sushi imawoneka yathanzi. Ndiwathanzi komanso ochepera kwambiri kuposa zakudya wamba zaku China. Ndiwathanzi kuposa zakudya zambiri zama microwave.

Koma kodi ndi chakudya chopatsa thanzi kwambiri, monga ambiri mungakhulupirire? 

Pali zakudya zabwino zonyamula, kuphatikizapo msuzi wa masamba, supu ya tom-yum, masaladi opanda nyama, nyama zokazinga, nyama zokazinga, mbale za nsomba, mbale za veggie, ndi nyama zotentha ndi mbali zamasamba. 

Sushi ndiyotsimikizika kuti ili pambali yathanzi. Nthawi zambiri imakhala yocheperako mafuta ndi ma calories kuposa chakudya wamba chodyera monga pizza, masangweji, subs, mbale zaku China zodyera, burgers, nkhuku & mapiko, ma curries, ndi zina zambiri. 

Ngati mukuyenera kusankha pakati pa zakudya zomwe zatchulidwazi, sankhani sushi. Koma samalani za msuzi, tulukani msuzi wa soya, ndikusankha nsomba zosaphika kapena zophika m'malo mwa nyama zina ndi zonunkhira. 

Kutsiliza

Sushi ikhoza kukhala ndi zosankha zathanzi, koma mpukutu wamba umakhala ndi zopatsa mphamvu zambiri, ndipo zina zimabisika mumpunga ndi sosi kotero samalani kwambiri poyitanitsa masikono.

Werenganinso: Kodi sushi ndi yabwino kuchepetsa thupi?

Onani bukhu lathu latsopano lophika

Maphikidwe apabanja a Bitemybun okhala ndi zokonzera chakudya chokwanira komanso kalozera wazophika.

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Werengani kwaulere

Joost Nusselder, yemwe anayambitsa Bite My Bun ndi wotsatsa, bambo ndipo amakonda kuyesa chakudya chatsopano ndi zakudya zaku Japan pamtima pa chilakolako chake, ndipo limodzi ndi gulu lake akhala akupanga zolemba zakuya za blog kuyambira 2016 kuthandiza owerenga okhulupirika ndi maphikidwe ndi nsonga zophika.