Iikhalori zeSushi: Owu wethu! Kuya kufuneka uphephe eminye yale miqulu

umbhali: Joost Nusselder, umbhali we-Essential Japanese meal planner cookbook cookbook Ukuhlaziywa kwe-4 ka-Okthobha ka-2022

Mhlawumbi uyakuthanda ukutya sushi, kodwa (ngelishwa) iza nexabiso: iikhalori.

Ingxaki kukuba uninzi lwethu lutya uhlobo olungalunganga lwesushi. Asiyazi indlela yokuodola i-sushi, ngoko sitya irayisi eninzi yaye asiyonelanga intlanzi nemifuno.

Umqulu wakho we-sushi oneziqwenga ezi-6 uqulethe phakathi kwe-200-250 yeekhalori. Iiroli zeMaki ezinentlanzi, imifuno, kwaye ngaphandle kweesosi ezongezelelweyo zineekhalori ezisezantsi, njenge-avocado roll. I-Sushi rolls ene- tempura batter eqhotsiweyo okanye izaliso ezininzi ezongezelelweyo kunye neesosi ezifana ne-rainbow roll zineekhalori eziphezulu. 

Nokuba i-sushi roll esemgangathweni inokuba yinto enempilo ngaphandle kokwaphula ibhanki yeekhalori, nje ukuba ayinazo izithako eziqhotsiweyo. Uninzi lwe-sushi lunamafutha aphantsi kunye nekhalori ephantsi!

Ingxaki enkulu iikhalori ezifihliweyo kwiinguqulelo ezininzi zaseNtshona ze-sushi, njenge-shrimp tempura rolls kunye ne-rainbow rolls. Ezi jam-zipakishwe izithako ezinamafutha kunye neesosi ezininzi ezongeza kwinani elipheleleyo leekhalori.

Ke ukuba ufuna ukusebenzisa iicalories ezimbalwa, eyona ndlela ingcono yisashimi, isushi enemifuno, irayisi emdaka (ongazukuyifumana rhoqo kwiindawo zokutyela), kunye nentlanzi esempilweni. Tsiba nantoni na eqhotsiweyo okanye elayishwe ngesosi.

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Iikhalori zibalwa kwimigangatho eyaziwayo ye-sushi

Kukho iiyantlukwano ezininzi phakathi komqulu wemveli kunye nokuveliswa kweMelika. Enye kukuba…..iikhalori.

Ndidwelise ezona sushi rolls zidumileyo apha (ukusuka kwiikhalori eziphezulu ukuya kwezisezantsi) ukuze ube yingcali kwiikhalori zesushi.

Inyani ibuhlungu xa ifika kwii-high-calorie rolls. Kodwa ngamanye amaxesha, i-sushi roll emnandi iyayixabisa, ke sucinga ukuba awufanelanga uzonwabisa. Ndongeze i-% yeekhalori zakho zemihla ngemihla (okanye ii-Weight Watchers Smart Points ukuba ukuloo nto) ngezantsi kumqulu ngamnye ukuze ubone ukuba utya ntoni.

La manani eekhalori ngawe-6-piece sushi rolls, oya kufumana kakhulu xa uodola:

• Ubalo lweekhalori (umqulu ngamnye wamaqhekeza ama-6)
• Ipesenti yokunconywa kwekhalori yemihla ngemihla (yabasetyhini) esekwe kwi-2000 yeekhalori / ngosuku

Ngaba ulindele ukuba umqulu we-shrimp tempura (enye yezona ntlobo zintandokazi ze-sushi) ungabinampilo?

I-Sushi roll calories ichaze

I-Shrimp tempura roll (508 calories)

I-shrimp tempura roll ineekhalori ezininzi kuba i-shrimp isonka kwaye iqhotsiweyo, inika i-crunchy, incasa emnandi kwi-shrimp. Iqulethe i-508 calories, i-21 grams yamafutha, i-64 carbohydrates, kunye ne-20 grams yeprotheni.

Ngelixa le sushi ineekhalori ezininzi, abathandi be-sushi abanomdla baya kuyiodola ngokuqinisekileyo. Akukho mathandabuzo ukuba yenye yeyona sushi rolls tastiest. 

Dragon roll (507 calories)

I-dragon roll igcwele izithako ezinencasa, kodwa inamafutha kwaye iphezulu kwiikhalori. Iqulethe i-507 calories, i-18 grams yamafutha, i-10 grams yeprotheni, kunye ne-66 grams ye-carbohydrates. 

Lo mqulu uqulethe i-tempura shrimp emnandi, i-eel, ikhukhamba, i-avocado, kunye ne-roe emnandi. Kodwa igutyungelwe kwisosi engqindilili (kunye nengenampilo). 

I-Rainbow roll (476 calories)

Kwabo bafuna into encinci kuyo yonke into, i-rainbow roll yeyona kufuneka ijonge. Iqulethe i-476 calories, i-16 grams yamanqatha, i-50 grams ye-carbs, kunye ne-33 grams yeprotheni.

Le roll ye-sushi ihlelwa njengenye yeerandi ezahlukileyo kunye neeprotein ngenxa yeentlobo ezahlukeneyo zentlanzi ngaphezulu. Kwaye ngelixa ziphezulu kwiikhalori, kukutya okumibalabala kunye nokunambitheka.

I-eel avocado roll (372 calories)

UEel uyahlafuna kwaye yenye yeentlanzi ezityebileyo kwisushi. I-eel avocado roll iqulethe i-372 calories, i-17 grams yamanqatha, i-31 grams ye-carbohydrates, kunye ne-20 grams yeprotheni.

Lo mqulu ugcwele iprotheyini, kwaye nangona iyinto entle leyo, idinga inkalakahla yesushi ephucukileyo kuba incasa yayo ayimniki mdla kumntu wonke.

Umqulu weCaterpillar (329 calories)

Umqulu wombungu ufumene igama kwizilayi zeavokhado egqitywe ngazo. Ineekhalori ezingama-329, i-5 grams yamafutha, i-60 grams yecarbohydrates, kunye ne-9 grams yeprotheyini.

Olu luhlu ngokubanzi lubandakanya i-eel, tobiko (intlanzi yentlanzi), kunye nekhukhamba ukongeza kwiavokhado.

I-Philadelphia roll (i-320 calories)

Uya kufumana i-salmon kunye ne-cream cheese kwi-Philadelphia roll, iyenza ibe yi-sushi rolls egcwele ikhalori. Ineekhalori ezingama-320, iigram ezisi-8 zamafutha, iigram ezingama-32 zecarbohydrates, kunye neegram ezisi-8 zeprotheyini.

Ukuba uyayithanda incasa yetshizi ekhrimu kunye nokutya kwaselwandle, luyilo oluhle lokuodola.

Umqulu wesigcawu (317 calories)

Umqulu wesigcawu ubandakanya ikakhulu unonkala obethiweyo, owongeza incasa kunye neekhalori kumqulu ongeyomfuneko. Inayo i-317 calories, i-12 grams yamafutha, i-38 grams ye-carbohydrates, kunye nomxholo weprotheni we-13 grams.

Unonkala oqhotsiweyo wongeza amanqatha, kodwa usengumqulu odumileyo nomnandi kakhulu.

I-salmon avocado roll (304 calories)

I-salmon avocado roll ine "inzuzo yezempilo" ebhalwe kuyo yonke indawo. Kukho iikhalori ezingama-304 kule sushi roll, i-8.4 grams yamafutha, i-42 grams yecarbohydrates, kunye ne-13 grams yeprotheyini.

Kuba igcwele i-omega 3s kunye namafutha amahle, imnandi!

Ufunde kwakhona: le miqulu ye-sushi ilungile ukuba uyitye xa ujonga ezinye ngaphandle kweavokhado

ityhuna eqholiweyo (290 calories)

I-tuna eqholiweyo ine-pizzazz kunye nezinongo ezininzi kune-tuna roll eqhelekileyo. Iqukethe i-290 calories, i-11 grams yamanqatha, i-26 grams ye-carbohydrates, i-24 grams yeprotheni.

Ubumnandi “obuqholiweyo” buvela ekusetyenzisweni kwemayonnaise (enegalelo kwinani leekhalori), isosi eshushu, kunye namatswele aluhlaza.

I-California roll (225 calories)

I-California roll yenye yezo classics wonke umntu abathandayo. Ineekhalori ezingama-225, i-7 grams yamafutha, i-28 grams yecarbohydrates, kunye ne-9 grams yeprotheyini.

Lolona luhlu lufanelekileyo lwabaqalayo ukwenza i-sushi okokuqala. Ikwakukutya okulula okulula.

I-tuna roll (184 calories)

Ngeprotheni eyongeziweyo, i-tuna roll iselula kakhulu. Ineekhalori eziyi-184, i-2 g yamafutha, i-27 g ye-carbohydrates, kunye ne-24 g yeprotheni.

Olu luhlu lukhetho oluhle kakhulu ngeentlanzi ezilula ngaphandle kwento "eqholiweyo" yetyhuna.

I-Avocado roll (i-140 calories)

I-avocado sushi roll ibandakanya eyona mithamo incinci yeekhalori, njengoko iyenye yezona zisisiseko zokuodola. Kukho iikhalori ezili-140 kwi-avocado roll, i-5.7 grams yamafutha, i-28 grams ye-carbohydrates, kunye ne-2.1 grams yeprotheni.

Lo mqulu ulula kwaye ufanelekile kwabo bangonwabelanga iintlanzi. Ikwayimifuno kunye ne-vegan-friendly, ngoko awukwazi ukungahambi kakuhle ngayo! 

Ufunde kwakhona: sushi, isikhokelo sabaqalayo

Uluhlu lwekhukhamba (iikhalori ezili-135)

Umqulu wekhukhamba lolona khetho lunempilo xa kuziwa ekubukeni iikhalori. Kuxhomekeka ukuba zingaphi iziqwenga indawo yokutyela izinqumle kuzo, ziya kuba 16 ukuya 22 calories nganye, ehla ukuya 135 calories kumqulu.

Ngokusisiseko ngamaqhekezana ekhukhamba kwirayisi esongelwe ngokhula lwaselwandle, kunye nje kancinci iviniga yesushi ukwenza irayisi.

Ndicinga ukuba wonke umntu okwisidlo kufuneka aodole umqulu wezi xa esiya kwindawo yokutyela!

Salmon sashimi (35 calories)

I-Salmon sashimi isempilweni kwaye yeyona ndlela ifanelekileyo yekhalori ephantsi. Inobalo lweekhalori ezisezantsi kolu luhlu kodwa ayisiyiyo i-sushi ye-maki ngoko akukho rayisi.

I-ounce enye yesalmon ekrwada ineekhalori ezingama-25-40. Andizibali iikhalori ngomqulu ngamnye, kodwa kunokuba iikhalori kwiqhekeza ngalinye kuba inikezelwe ngamaqhekeza. Ngoko iqhekeza le-sashimi lihlala liqukethe malunga ne-40-50 yeekhalori kunye ne-20 grams yeprotheni.

Ngumthombo omkhulu we-Omega 3 fatty acids, kunye nazo zonke iivithamini B!

I-tuna sashimi (31 calories)

Le tuna sashimi ekrwada engena rayisi nayo ineekhalori ezisezantsi zokubala kwimenyu yesushi. Imalunga neekhalori ezingama-31 ngokuphakwa (iqhekeza ngalinye).

I-tuna nayo iyintlanzi ephantsi kakhulu, ngoko ke ukukhonza kuqulethe i-0.1 grams yamanqatha kunye ne-11 mg ye-cholesterol. 

Zivela phi iikhalori?

I-Nori, irayisi, imifuno, intlanzi; kubonakala ngathi konke oku kusempilweni. Ngoko, zivela phi iikhalori? Zeziphi izithako ezisempilweni kwaye zeziphi ezingenampilo?

Irayisi emhlophe

Irayisi emhlophe lutshaba loluntu no.1 yeekhalori kwi-sushi. Emva koko, inxalenye ephambili ye-sushi yirayisi!

Irayisi emhlophe sisithako esinengxaki kuba iphantsi kwifayibha kunye nomthombo wekhabhu esulungekisiweyo. Ke ngumthombo nje wee-carbs ezisulungekileyo ezingenazo izibonelelo zempilo yokwenyani. Xa usebenzisa i-carbs esulungekisiweyo kakhulu, iswekile yegazi iyenyuka, kwaye umzimba ufumana ukudumba. 

Irayisi yeSushi nayo iphantsi kwifayibha, kwaye idityaniswe neviniga kunye neswekile, ibangela ukuba umzimba wophule ngokukhawuleza. Oku kukhokelela kwi-insulin spikes kwaye kuyingozi kubantu abanesifo seswekile. 

Kwakhona, irayisi emhlophe isetyenziselwa ukutya, ngoko izondlo ziyahluthwa.

Ukuba ukhetha brown irayisi sushi, lukhetho olungcono kakhulu kuba luqulethe i-fiber eninzi kunye neekhalori ezimbalwa. 

Iviniga yeSushi iqulethe iswekile

Irayisi iviniga ikhethekile kwaye ifanelekile ekucoleni, kodwa ikwanceda umzimba ukuba ufunxe izondlo kokunye ukutya okutyayo. Ilungile ekulahlekeni kobunzima kwaye ilinganisa ezinye izithako ze-peskier kwi-sushi, njengesosi yesoya, ephezulu kwisodium. 

Ngoku, isosi yesoya inetyuwa ngokwenene kwaye unokufuna ukuyitsiba ukuba uzama ukubukela isixa setyuwa oyityayo kuba kukho ezinye iinketho zesodium ephantsi ezikhoyo. Unako ngokuqhelekileyo fumana isosi yesosi esezantsi.  

Irayisi yeSushi iqhele ukunongwa ngeviniga yesushi, ekwaneswekile. Kodwa ungasebenzisa iviniga yerayisi endaweni yoko.

Njengoko sichonge uncedo lwezinye izithako ezisetyenziswa kakhulu, kusafuneka sijongane nengxaki yerayisi emhlophe.

Irayisi emhlophe i-no-go ukuba ufuna ukunciphisa umzimba. Kodwa i-sushi ayinakuba yi-sushi ngaphandle kwerayisi kwaye kufuneka ndithi yinkunzi yenkomo, njengoko ndivumelana nayo. Zininzi iindlela ezibalaseleyo zerayisi zesushi ezishiya i-sushi inyulu, eyona ndlela ingcwele ukuba yisushi.

Okanye unokukhetha i-nigiri sushi kunye ne-sashimi ngerayisi encinci. 

Nam ndinayo ezi 5 sushi ngaphandle zokupheka irayisi ungenza ekhaya, okanye ufunde ngeengcebiso ezisempilweni zerayisi.

I-Tempura kunye neesosi

Ngelishwa, i-tempura batter igcwele iikhalori. Ukuba utya imiqulu ye-shrimp ethosiweyo, i-batter enamafutha iyazicima naziphi na izibonelelo zempilo ye-shrimp. 

Ukuzaliswa kunye ne-toppings nazo ziyimithombo emikhulu yeekhalori. Ukuzaliswa okuninzi kuncinci kumxholo weprotheyini kodwa kunamafutha amaninzi. Ke xa ukhetha i-sushi ngeesosi ezinamafutha aphezulu, wongeza iikhalori. 

I-Takeaway: Imiqulu emininzi ye-sushi edumileyo inerayisi eninzi, intwana yokutya kwaselwandle, kunye nemifuno, kwaye endaweni yoko, ilayishwe ngeesosi ezinamafutha. Ke utya iikhalori ezininzi, kunye nefayibha encinci kunye neprotheyini, ukuze ungaziva ugcwele kwaye utye kakhulu. 

Eyona ndawo ifanelekileyo ye-khalori ephantsi

• Netyhukhamba
• Iponyoponyo
• Imifuno ekhethiweyo
• Imackerel (intlanzi)
• I-salmon (kodwa yeqa i-sauce)
• isithombo
• I-shrimp ebilisiwe (engaqhotswanga kwi-tempura batter)
• Unonkala okrwada & nokulinganisa unonkala
• Tuna
• Imifuno yolwandle
• IiKaroti
• Ulwandle (intlanzi)
• Whitefish

Ufunde kwakhona: ingena njani iSushi kwisidlo sam? Iintlobo zokutya zichazwe

Injani iSushi xa ithelekiswa nezinye izinto ozithathayo?

Xa ukhetha i-sushi ukuba uyithathe, usenokutya iikhalori ezimbalwa. Kodwa unokudlula ngokulula i-1,000 yeekhalori kwisidlo ngasinye, kuxhomekeke ekubeni utya kangakanani. 

Ngokuqinisekileyo, xa kuthelekiswa nebhega yenkomo ekhawulezayo yokutya kunye neetoni zemayo kunye nokuzaliswa okumnandi, kunye necala leefries zasefrentshi, kunye nesoda, i-sushi ibonakala isempilweni. Isempilweni kwaye isezantsi kwiikhalori kunokutya okuqhelekileyo kwaseTshayina. Ikwasempilweni ngakumbi kunokutya okuninzi kwi-microwave.

Kodwa ngaba kokona kutya kusempilweni, njengoko abaninzi bebuya kukholelwa? 

Kukho ukutya okunempilo okususa ukutya, kubandakanya isuphu yemifuno, isuphu ye-tom-yum, iisaladi ezingenanyama, inyama eqhotsiweyo, inyama eyosiweyo, izitya zentlanzi, izitya zeveggie, kunye nenyama ene-steamed enamacala emifuno. 

USushi ngokuqinisekileyo usempilweni kwicala lokuthatha. Ihlala iphantsi kumanqatha nakwiikhalori kunokutya okuqhelekileyo njengokutya ipitsa, iisendwitshi, isuphu, izitya zenyama yamaTshayina, iiburger, imitya yenkukhu kunye namaphiko, iicurry, njl. 

Ukuba kufuneka ukhethe phakathi kokutya okudweliswe ngasentla, khetha i-sushi. Kodwa qaphela malunga neesosi, tsiba isosi yesoya, kwaye ukhethe intlanzi eluhlaza okanye imifuno endaweni yezinye iinyama kunye nokugcwaliswa okuqhotsiweyo. 

isiphelo

I-Sushi inokuba nokukhetha okunempilo, kodwa i-avareji roll iya kuba neekhalori ezininzi, kwaye ezinye zifihlwe kwirayisi kunye neesosi ngoko ke thatha inkathalo ethe kratya xa uodola iiroli.

Ufunde kwakhona: ingaba isushi ilungile ekunciphiseni umzimba?

Jonga incwadi yethu entsha yokupheka

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UJoost Nusselder, umsunguli weBite My Bun ngumthengisi wentengiso, utata kwaye uthanda ukuzama ukutya okutsha ngokutya kwaseJapan entliziyweni yomnqweno wakhe, kwaye kunye neqela lakhe ebesenza amanqaku anzulu ebhlog ukusukela ngo2016 ukunceda abafundi abathembekileyo kunye neeresiphi kunye neengcebiso zokupheka.