Sushi Yakanaka Kuderedza Uremu? 6 Mazano Anobatsira
Sushi isarudzo yakanaka kwazvo yedieters, asi ine zvimwe zvinongedzo zvinogona kukora zvishoma.
Sushi inonyanya kuumbwa nezvinhu zvitatu:
- Nori gungwa
- Yakarungwa chena inonamira mupunga
- Kuzadza
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Maitiro ekuodha sushi kana uchiedza kudzikisa huremu
Ini ndiri fan hombe yesushi. Ndiri kumwe pakati peavo vanodya hove dzakabikwa chete nevaya vanodya nemufaro ndiro yese yegungwa mbishi uye risingazivikanwe, zvisinei kuti chingave chii.
Chandinotenda mu sushi yangu zvakasiyana.
ChiJapanese kubika, uye sushi kunyanya, inowanzova nemukurumbira wakanaka wezvokudya zvine utano. Vanhu vazhinji vanofunga kuti yakaderera-calori uye yakachengeteka, pasinei nezvaunorayira. Asi unotofanira kungwarira kunzvenga vanoedza.
Sushi maresitorendi anopa akawanda akaderedzwa uye epamusoro-koriori zvigadzirwa pamamenu avo. Chakavanzika ndechekuziva kuraira sushi kana uchiedza kudzikisa huremu.
Paunowana menyu, iwe uchaona aya mazwi:
- Nigiri (chidimbu chehove pamusoro pekeke remupunga rakaita semunwe)
- Maki (mupunga nekuzadza, hove, mavheji, nezvimwe zvakapetwa mu nori kana mashizha egungwa)
- Sashimi (hove mbishi mbishi)
Tarisa rondedzero yezvinhu uye tanga nekutarisa hove mbishi, salmon, crab, whitefish sarudzo, uye zvinomera kana vegan rolls.
Chenjera! Kana iwe uchida kudzivirira macalorie mabhomba, pane akati wandei mazwi ekuti utarise kunze paunenge uchiraira sushi.
Hezvino zvekuita:
- Dzivisa chero chinhu chine tempura uye crunchy textures
- "Tempura" zvinoreva zvakakangwa. Tempura shrimp kana spider rolls ine macalorie anopfuura mazana mashanu imwe neimwe.
- Crunchy inoreva zvikamu zvakakangwa. Chero chipi zvacho "chakaoma" chinozowedzera mafuta emupumburu uye macalorie emukati pasina mukana kune hutano hwako.
- Dzivisa sosi, zvekuwedzera, uye chero chinhu chinonhuwirira
- "Spicy" ine mayo. Iyo inodiwa inonhuwirira tuna roll inogona kuwedzera zana macalorie pamusoro peyakajairwa tuna maki roll, kubva kune inonhuwirira mayo!
Kusarudza kuzadza sushi kune hutano
Iye zvino, kuzadza kunogona kuva chero chaunosarudza. Saka chero bedzi iwe ukasarudza sarudzo ine hutano, wakanaka chaizvo kuenda!
Iwe unogona kugara uchingosarudza magaka uye pamwe zvimedu zvishoma zvemakarotsi, uye zvicharamba zvichiravira zvakanyanya. Asi hove dzine omega 3 dzakawanda dzinogona kunge iri sarudzo huru zvakare!
Hutano hunobatsira hwegungwa musushi
Nori (kana gungwa) ine fiber uye mapuroteni akawanda.
Zvakare, ine vhitamini B12, iyo yakaoma kuwana mune zvimwe zvekudya uye inobatsira kugadzira DNA uye kuchengetedza masero ane hutano. Kana iwe uine anemic, iwe unozofara kuziva kuti gungwa inzvimbo yakanaka yesimbi.
Asi handizvo zvoga! Nori zvakare itsime rezvicherwa, kusanganisira zinc, tyrosine, uye iodine, iyo inosimudzira hutano hwethyroid basa. Ikozvino, thyroid yako inoenzanisa mahormone ako, uye izvo zvakakosha nekuti shanduko inoshamisa muhuwandu hwemahomoni inogona zvakare kutungamirira kuhuremu.
Seaweed inobatsira kuchengetedza kuenzana uye inosanganisira yakawanda fiber isina macalorie sebhonasi yakawedzerwa!
Ndakafara chaizvo pandakaona izvi uye iyo calorie-shoma fiber inoita kuti iwe unzwe wakaguta kwenguva yakareba, uye zvakare inonoke iyo inogumbura nzara yenzara. Ndiudze kuti hazviratidzike zvinoshamisa!
Heunoi Dr. Eric Berg vachitsanangura zvakanakira masowe egungwa akagochwa:
Kune hutano hwakatsiva mupunga chena
Mupunga muchena unogona kutsiviwa nehigh fiber cauliflower mupunga wakanakira kugaya. Zvinokuita kuti unzwe wakazara nekukurumidza kuti uderedze mashandisiro ako ecalorie.
Chinofadzawo ndechekuti nzvimbo zhinji dziri kutanga kushandira sushi rolls yakagadzirwa nayo kolifulawa mupunga. Maresitorendi nenzvimbo dzekutora dziri kuona kuti vatengi vari kuwedzera kufarira vegan sushi, pamwe neakaderera-calori uye ine hutano sushi.
Quinoa inogonawo kutsiva mupunga. Iyo yakakwirira mufiber uye zvakare gluten-isina! Mumaresitorendi anopa sushi, inyeredzi iri kuuya.
Iwe unogona zvakare kugadzira sushi ne mupunga, izvo zvinobatsira, asi iwe uchiri kuda kutarisa kuti mangani zvidimbu zvaunodya. Uye ini handina kuona maresitorendi mazhinji anoishandira, zvinova zvinonyadzisa nekuti mupunga wakasviba une hutano.
Kugumisira asi kusiri kupedzisira, arborio mupunga, iyo inobudirira risotto mupunga, chakavanzika chekubika kumba. Asi handina chokwadi kuti inonaka kudaro musushi.
Arborio mupunga une antioxidants iyo inobatsira mukuwedzera metabolism, iyo inogona kubatsira zvakanyanya mukurema kwekurema.
Nezvese zvaunoita kana kudya, zvakawandisa hazvibatsiri kwauri. Uye iwe uchiri kufanira kuziva kuti iwe unodya zvakadini, kunyange nemabhonasi akawedzerwa ekuderedza uremu nekudya sushi.
Sushi inonyengerera uye unogona kudya anosvika makumi maviri zvidimbu zvesushi kana kupfuura usati watombozviziva. Ndinofanira kusimbisa kuti kunyangwe zvakanaka, unofanirwa kuzvichengeta pazvikamu gumi nezviviri. Sushi roll ine zvimedu zvitanhatu saka unogona kusarudza mhando mbiri dzemaromburu uye dzinokuchengeta wakaguta!
Ungave uri murume kana mukadzi, hazvina basa kuti wadya zvakadii nekuti hongu, kudya chikafu chakanakira kuderedza uremu asi kuwedzeredza nekudya zvakawandisa kunongoramba kukanganisa!
Kana iwe uchinetseka nezve mupunga, iwe unogona zvakare kudya sashimi, ingori hove ichangochekwa uye isina mupunga
A California roll yakagadzirwa nekunyepedzera gakanje, gaka, avocado, uye mupunga wakakungurutswa mugungwa regungwa rinoita kunge ndiro rinonyanya kuoneka mumenu yevatsva vesushi. Iyo yakanaka sarudzo, sezvo iri pane imwe nzvimbo pakati pakati peiyo yakaderera uye yakakwirira-calori kuverenga.
Zvichienderana nekuti ndiani anogadzira, macalorie anogona kusiyana zvakanyanya. Asi zvinoita kunge pakati pe250-300 macalorie pa6-piece roll.
Teerera zvakanyanya kuCalifornia roll combos inopa 3 California rolls, soup, uye saladi. Kudya kwakakwana ikoko kunogona kuva nemacalorie anopfuura 1,000 XNUMX!
Sushi rolls ine veggies kana hove uye isina mamwe masosi kana mayo, senge tuna kana cucumber rolls ine isingasviki 200 macalorie ezvikamu zvitanhatu, ndiwo madiki maki rolls ecalory.
Kuvhara mukati meanosvika mazana matatu emakoriyumu pamupumburu ndeaya akadai sesalmon avocado kana tuna inonhuhwirira. Aya ndiwo ma rolls ari "chinyakare".
Kazhinji, yechinyakare uye yechokwadi yesushi yeJapan iri nyore uye ine macalorie mashoma kupfuura eAmericanized shanduro. Iwo ekupedzisira anowanzo akasiyana, senge Philadelphia cheese uye salmon roll, asi iyo ine macalorie akawanda nekuda kwekrimu chizi.
Zvakare, yakasarudzika uye yekuMadokero sushi zvidimbu zvakakura zvakanyanya uye yavo macalorie count yakakura.
Uyewo verenga: wakaravira here iyo sushi eel? Vamwe vanoti inonaka salmon mbishi, vamwe catfish. Tsvaga zvimwe
Chakavanzika chikuru chekucheka macalorie ndechekuraira mupunga-isina naruto maki roll ihove nemavheji akakungurutswa mumagaka akachekwa.
Kune avo vari kuedza chaizvo kutambanudza chikafu chavo, iyi ipuroteni yakakwirira, yakaderera carb sarudzo. Tuna, salmon, uye avocado naruto maki roll ine macalorie anosvika 110 uye 13 g yemapuroteni.
Zvichienderana nerudzi rwehove, nigiri sushi avhareji ye40-65 macalorie pachidimbu chimwe chete. Iyi yakanaka, ine hutano, uye yakaderera-calori sarudzo.
Uyewo verenga: iyi ndiyo calorie count yeanonyanya kufarirwa marudzi esushi (usavhunduke!)
Whitefish, sea bass, uye gakanje zvinowanzove pamucheto wezasi weiyo spectrum. Iwo akakwira macalorie anozadza anosanganisira hove dzine mafuta senge eel, mackerel, uye salmon. Asi salmon haisi chinetso; ndizvo zvimwe zvinosanganisa zvinosanganiswa nazvo.
Kubva pakuona macalorie, sashimi ndiye anokunda, nehove imwe neimwe yehove mbishi ine pakati pe25-40 macalorie. Zvakanaka, nezvimwe zvendiro dzangu dzakatenderwa, unogona kusvetuka mupunga wopedza kudya kwako kwemanheru:
- Salad (ita shuwa kukumbira chero zvipfeko padivi): Usashandise zvakanyanya kupfeka; ingonyika zvimiti zvako imomo uye uchacheka macalorie akawanda.
- Edamame: ½ mukombe = zana macalorie, 100g mafuta, 3g carbs, 9g fiber, 5g protein
- Seaweed saladi inoshamisa yakaderera mumakori. Ivhareji yeresitorendi inoshumira ine chero kubva 45-70 makorikori, zvichienderana nekwakabva. Uyezve, gungwa rine hutano uye rinozadza.
- Miso muto: 1 mukombe = 40-50 macalorie, 1.3g mafuta, 5.3g carbs, 1.1g fiber, 3-4g protein
General mazano ekuraira sarudzo dzine hutano
Kana ukasarudza mupunga sushi, bvunza mupunga webrown. Kunyangwe iyo caloric yemukati yakangofanana, iwe unozobatsirwa kubva kune humwe hutano hwekuwedzera uye kuzadza fiber.
Pasinei nekuwedzera mamwe makorikori, zvigadzirwa zvakaita sesaumoni uye avocado zvinopa moyo-utano mafuta. Usatya salmon sushi, asi dzivisa cream cheese uye spicy mayo.
Zvino kune yakanakisa zano kubva pane iyo rondedzero: kumbira kuti maki rolls ako achekwe kuita zvidimbu zvisere pachinzvimbo che8 pese pazvinogoneka.
Unombonzwa sekunge chidimbu chega chega chesushi roll chakakurisa kuti chikwane mumuromo mako? Uye hapana nzira yekuiruma zvinyoro nyoro nepakati, handiti? Sarudzo iyi, saka, inoshanda zvakakwana.
Ini ndinogara ndichikumbira nzvimbo yekudyira kuti icheke mipumburu yangu kuita zvidimbu zvisere.
Iwe uchawana kuruma kwakanyatso kurongeka uye zvino zvinoita sekunge une chikafu chakawanda chehuwandu hwemacalorie. Kuhwina-kuhwina!
Ongorora: avo vanowanzo shandisa sushi, kunyanya ahi tuna, vanofanirwa kuziva nezve mercury yemukati, kunyanya vakadzi vezera rekubereka nevana (vasingafaniri kudya tuna mbishi zvakadaro).
Uyezve tarisai izvi zvinoshamisa zveJapan zvakabikwa bhek mabikirwo
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Joost Nusselder, muvambi weBite My Bun mushambadzi wemukati, baba uye vanofarira kuyedza chikafu chitsva nechikafu cheJapan pamoyo pechishuwo chake, uye pamwe chete nechikwata chake anga achigadzira zvakadzama blog zvinyorwa kubvira 2016 kubatsira vakavimbika vaverengi nemaresipi uye matipi ekubika.
