Ingabe i-Sushi Ilungele Ukunciphisa Isisindo? 6 Amacebiso Awusizo

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kubuyekezwe Agasti 23, 2022

Sushi iyindlela enhle kakhulu ye-dieters, kodwa iqukethe izithako ezingakhuluphalisa kancane.

I-Sushi ngokuyinhloko iqukethe izithako ezi-3:

1. Izimila zasolwandle zikaNori
2. Irayisi elinamathelayo elimhlophe elimunyu
3. Ukugcwaliswa

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

Ungayi-oda kanjani i-sushi lapho uzama ukunciphisa isisindo

Ngingumlandeli omkhulu we-sushi. Ngiphakathi kwalabo abadla izinhlanzi eziphekiwe kuphela nalabo abajabulela ukudla ipuleti lokudla kwasolwandle okuhlaza nokungabonakali, kungakhathaliseki ukuthi kuyini.

Engikwazisayo ku-sushi yami ukuhlukahluka. 

Ukupheka kwaseJapan, futhi i-sushi ikakhulukazi, ijwayele ukuba nedumela elihle lokudla okunempilo. Iningi labantu likubheka njengekhalori eliphansi futhi liphephile, kungakhathaliseki ukuthi u-oda ini. Kodwa kusamele uqikelele ukugwema labo abalingekayo. 

Izindawo zokudlela zaseSushi zinikela ngemikhiqizo eminingi eyehlisiwe nenekhalori ephezulu kumamenyu abo. Imfihlo ukwazi ukuthi unga-oda kanjani i-sushi lapho uzama ukunciphisa umzimba.

Uma uthola imenyu, uzobona le migomo:

• I-Nigiri (ucezu oluncane lwenhlanzi phezu kwekhekhe lerayisi elimise okweminwe)
• I-Maki (irayisi nokugcwaliswa, inhlanzi, imifino, njll. egoqwe ku-nori noma ezikhula zasolwandle)
• I-Sashimi (inhlanzi engaphekiwe)

Hlola incazelo yezithako bese uqala ngokubheka izinhlanzi ezingavuthiwe, isalmon, inkalankala, izinketho ze-whitefish, kanye nama-vegetarian or vegan rolls. 

Qapha! Uma ufuna ukugwema amabhomu wekhalori, kunamagama amaningana okufanele uwaqaphele lapho u-oda i-sushi.

Nakhu okumele ukwenze:

• Gwema noma yini ene-tempura ne-crunchy textures
  • "I-Tempura" isho okuthosiwe. I-Tempura shrimp noma imiqulu yesicabucabu inama-calories angaphezu kuka-500 lilinye.
  • I-Crunchy isho izingxenye ze-batter ethosiwe. Noma yini “eshwabene” izokwandisa kakhulu amafutha nekhalori ye-roll ngaphandle kwenzuzo empilweni yakho. 
• Gwema amasoso, okungeziwe, nanoma yini ebabayo
  • "Okubabayo" kuqukethe i-mayo. Iroli ye-tuna ebabayo ethandwayo ingaba nama-calories engeziwe angu-100 ngaphezu kwe-tuna maki roll evamile, kusukela ku-mayo ebabayo!

Ukukhetha ukugcwaliswa okunempilo kwe-sushi

Manje, ukugcwaliswa kungaba noma yini oyikhethayo. Ngakho-ke inqobo nje uma ukhetha inketho enempilo, kuhle kakhulu ukuhamba!

Ungahlala nje ukhetha ukhukhamba futhi mhlawumbe izingcezu ezimbalwa zezaqathi, futhi kusazozwakala kumnandi. Kodwa izinhlanzi ezinama-omega 3 amaningi zingase zibe inketho enhle futhi!

Izinzuzo zezempilo zokhula lwasolwandle ku-sushi

I-Nori (noma i-seaweed) iphezulu ku-fiber kanye namaprotheni.

Futhi, iqukethe i-vitamin B12, okunzima ukuyithola kokunye ukudla futhi isiza ekwenzeni i-DNA futhi igcine amangqamuzana enempilo. Uma une-anemic, uzojabula ukwazi ukuthi izimila zasolwandle ziwumthombo omuhle wensimbi. 

Kodwa akugcini lapho! I-Nori iphinde ibe umthombo wamaminerali, okuhlanganisa i-zinc, i-tyrosine, ne-iodine, ekhuthaza ukusebenza kahle kwe-thyroid. Manje, indlala yakho yegilo ibhalansisa amahomoni akho, futhi lokho kubalulekile ngoba izinguquko eziphawulekayo ekugxilweni kwama-hormone nazo zingaholela ekuzuzeni isisindo. 

Ama-seaweed asiza ukugcina ukulingana futhi afaka i-fiber eningi ngaphandle kwama-calories njengebhonasi eyengeziwe!

Ngaba nomdlandla omkhulu lapho ngithola lokhu futhi ifayibha engenamakhalori ikwenza uzizwe ugcwele isikhathi eside, futhi ibambezela lezo zinhlungu zendlala ezicasulayo. Ngitshele lokho akuzwakali kumangalisa!

Nangu uDkt. Eric Berg echaza ngezinzuzo zokhula lwasolwandle olugazingiwe:

Izakhi ezinempilo zelayisi elimhlophe

Ilayisi elimhlophe lingathathelwa indawo ngelayisi lekholifulawa elinefayibha ephezulu elilungele ukugayeka kokudla. Kukwenza uzizwe ugcwele ngokushesha ukuze unciphise ukusetshenziswa kwakho kwekhalori.

Okuphinde kube kuhle ukuthi izindawo eziningi seziqala ukunikeza ama-sushi rolls enziwe ngawo irayisi ukholifulawa. Izindawo zokudlela nezindawo zokudlela ziyaqaphela ukuthi abathengi baya ngokuya bethanda i-vegan sushi, kanye ne-calorie ephansi ne-sushi enempilo. 

I-Quinoa kungaba futhi esikhundleni irayisi. Ine-fiber ephezulu futhi ayinayo i-gluten! Ezindaweni zokudlela eziphakela i-sushi, iyinkanyezi ezayo.

Ungenza futhi i-sushi nge irayisi elinsundu, okusizayo, kepha kusamele ubheke ukuthi udla izingcezu ezingaki. Futhi angikaziboni izindawo zokudlela eziningi eziphakelayo, okuyihlazo ngoba irayisi elinsundu linempilo. 

Okokugcina, irayisi le-arborio, okuyi-risotto rice rice, iyimfihlo yokupheka ekhaya. Kodwa angiqiniseki ukuthi imnandi kangako ku-sushi. 

Irayisi le-Arborio linama-antioxidants asiza ekwandiseni imetabolism, engasiza kakhulu kunqubo yokunciphisa umzimba. 

Kukho konke okwenzayo noma okudlayo, okuningi kakhulu akusizi kuwe. Futhi usadinga ukuqaphela ukuthi udla kangakanani, ngisho nawo wonke amabhonasi angeziwe okwehlisa isisindo ngokudla i-sushi.

I-Sushi iyayenga futhi ungadla izingcezu ze-sushi ezingafika kwezingu-20 noma ngaphezulu ngaphambi kokuthi uze ukuqaphele. Kumele ngigcizelele ukuthi nakuba kukuhle, kufanele ukugcine ku-12 piece max. I-sushi roll inezicucu ezingu-6 ngakho-ke ungakhetha izinhlobo ezi-2 zamaroli futhi azokugcina ugcwele! 

Kungakhathaliseki ukuthi ungowesilisa noma ungowesifazane, akunandaba ukuthi udle kangakanani ngoba yebo, ukudla ukudla okuhle kakhulu ekwehliseni isisindo kodwa ukweqisa ngokudla kakhulu kungamane kuwulahle umthelela!

Uma ukhathazekile ngelayisi, ungadla nesashimi, okuyinhlanzi esanda kusikwa futhi engenalayisi

Umqulu waseCalifornia owenziwe ngenkalankala yokulingisa, ukhukhamba, ukwatapheya, nelayisi eligoqwe okhulani lwasolwandle kubonakala kuyinto evamile yemenyu yabasanda kuzalwa be-sushi. Kuyindlela enhle, njengoba iphakathi nendawo phakathi kwesibalo esiphansi nesiphezulu sekhalori. 

Kuye ngokuthi ubani oyikhiqizayo, ama-calories angahluka kakhulu. Kodwa kubonakala kulinganiselwa ku-250-300 kilojoule nge-6-piece roll.

Naka ngokukhethekile ama-combo e-California roll anikela ngamaroli angu-3 aseCalifornia, isobho, nesaladi. Lokho kudla okuphelele kungaba nama-kilojoule angaphezu kuka-1,000 XNUMX!

Amaroli e-Sushi anemifino noma inhlanzi futhi angenawo amasoso engeziwe noma i-mayo, njenge-tuna noma i-cucumber rolls equkethe ama-calories angaphansi kuka-200 ezingxenyeni ezingu-6, amaroli e-calorie maki amancane kakhulu.

Ukungena ngamakhalori angaba ngu-300 umqulu ngamunye afana ne-salmon avocado noma i-tuna ebabayo. Lena imiqulu “engokwesiko”.

Ngokuvamile, i-sushi yaseJapane yendabuko neyiqiniso ilula futhi iqukethe ama-calories ambalwa kakhulu kunezinhlobo zaseMelika. Lezi zamuva zivame ukuhluka, njengoshizi wasePhiladelphia kanye ne-salmon roll, kodwa leyo inama-calories engeziwe ngenxa kashizi okhilimu. 

Futhi, izingcezu ze-sushi eziyingqayizivele nezaseNtshonalanga zikhulu kakhulu futhi inani lazo lekhalori likhulu kakhulu.

Futhi funda: usuke walinambitha i-sushi eel okwamanje? Abanye bathi kunambitheka njenge-salmon eluhlaza, abanye i-catfish. Thola okuningi

Imfihlo enkulu yokusika ama-calories uku-oda i-naruto maki roll engenayo irayisi okuyizinhlanzi nemifino egoqwe kukhukhamba elisikwe kancane.

Kulabo abazama ngempela ukwelula ukudla kwabo, lokhu amaprotheni aphezulu, inketho ephansi ye-carb. I-tuna, i-salmon, ne-avocado naruto maki roll iqukethe cishe ama-calories angu-110 kanye no-13 g wamaprotheni.

Ngokuya ngohlobo lwezinhlanzi, i-sushi ye-nigiri ilinganiselwa ku-40-65 kilojoule ucezu ngalunye. Lena inketho enhle, enempilo, futhi enekhalori ephansi.

Futhi funda: lokhu kubalwa kwekhalori yezinhlobo ezidume kakhulu ze-sushi (ungathuki!)

Izinhlanzi ezimhlophe, ama-sea bass, nenkalankala zivame ukuba semaphethelweni aphansi e-spectrum. Ukugcwaliswa kwekhalori ephezulu kuhlanganisa izinhlanzi ezinamafutha njenge-eel, i-mackerel, ne-salmon. Kodwa i-salmon ayiyona inkinga; ezinye izithako ezihlanganiswa nayo. 

Ngokombono wekhalori, i-sashimi iyona ewinile, neounce ngayinye yenhlanzi eluhlaza inamakholori aphakathi kuka-25-40. Ngokufanelekile, ngezinye izitsha zami zaseceleni ezigunyaziwe, ungeqa irayisi bese uqedela isidlo sakho sakusihlwa:

1. Isaladi (qiniseka ukuthi ucela noma yikuphi ukugqoka eceleni): Ungasebenzisi kakhulu ukugqoka; vele ugcobhoze izinti zakho kuwo futhi uzosika ama-calories amaningi.
2. I-Edamame: ½ inkomishi = ama-calories ayi-100, ama-3g fat, ama-9g carbs, ama-5g fiber, ama-8g protein
3. Isaladi ye-Seaweed ine-calories ephansi ngokumangalisayo. Indawo yokudlela emaphakathi iqukethe noma yikuphi ukusuka ku-45-70 kilojoule, kuye ngomthombo. Ngaphezu kwalokho, izimila zasolwandle zinempilo futhi ziyagcwalisa.
4. Isobho seMiso: 1 inkomishi = 40-50 calories, fat 1.3g, 5.3g carbs, 1.1g fiber, 3-4g protein

Amathiphu ajwayelekile woku-oda izinketho ezinempilo

Uma ukhetha i-sushi yerayisi, cela irayisi elinsundu. Nakuba okuqukethwe kwekhalori kufana ngokuyisisekelo, uzozuza kokunye okunomsoco okwengeziwe kanye nokugcwalisa i-fiber.

Naphezu kokwengeza ama-calories engeziwe, izithako ezifana ne-salmon ne-avocado zinikeza amafutha anempilo enhliziyo. Ungesabi i-salmon sushi, kodwa gwema ushizi okhilimu kanye ne-mayo ebabayo. 

Manje ukuze uthole isu elingcono kakhulu ohlwini: cela ama-maki rolls akho anqunywe abe yizicucu ezingu-8 esikhundleni sika-6 noma nini lapho kunokwenzeka.

Ingabe uke uzwe sengathi ucezu ngalunye lwe-sushi roll lukhulu kakhulu ukuthi lungangena kahle emlonyeni wakho? Futhi ayikho indlela yokuyiluma kancane phakathi, akunjalo? Ngakho-ke, lesi sixazululo sizosebenza ngokuphelele.

Ngihlala ngicela indawo yokudlela ukuba isike imiqulu yami ibe yizicucu eziyi-8 (eminye imiqulu engajwayelekile ukusikwa ibe ngu-6 ngeke isikwe kalula ibe ngu-8 njengamaroli amakhulu ahlukile).

Uzothola ukulunywa okumise kahle futhi manje kubukeka sengathi unokuningi ukudla kwenani lekhalori elifanayo. Win-win!

Qaphela: labo abavame ukudla i-sushi, ikakhulukazi i-ahi tuna, badinga ukuqaphela okuqukethwe kwe-mercury, ikakhulukazi abesifazane abaseminyakeni yokubeletha nezingane (okungafanele badle i-tuna eluhlaza).

Hlola futhi lezi zokupheka ezimnandi ze-Japanese steamed bun

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

UJoost Nusselder, umsunguli weBite My Bun ungumthengisi wokuqukethwe, ubaba futhi uthanda ukuzama ukudla okusha ngokudla kwaseJapan enhliziyweni yothando lwakhe, futhi kanye nethimba lakhe ubelokhu enza izindatshana zebhulogi ezijulile kusukela ngo-2016 ukusiza abafundi abathembekile ngezindlela zokupheka namathiphu okupheka.