Ama-Sushi Calories: Hawu! Kufanele ugweme eminye yale miqulu

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kubuyekezwe u-Okthoba 4, 2022

Cishe uthanda ukudla sushi, kodwa (ngeshwa) iza nenani: amakhalori.

Inkinga ukuthi iningi lethu lidla uhlobo olungalungile lwe-sushi. Asazi ukuthi siyi-oda kanjani i-sushi, ngakho sidla irayisi eliningi futhi asidli izinhlanzi nemifino eyanele.

I-sushi roll yakho evamile eneziqephu ezingu-6 iqukethe phakathi kwama-calories angu-200-250. Amaroli e-Maki anenhlanzi, imifino, futhi ngaphandle kwamasoso engeziwe anenani eliphansi lekhalori, njengeroli likakotapheya. Amaroli e-Sushi ane-tempura batter ethosiwe noma ukugcwaliswa okuningi okwengeziwe namasoso afana ne-rainbow roll anesibalo esiphezulu samakhalori. 

Ngisho ne-sushi roll evamile ingaba ukwelapha okunempilo ngaphandle kokwephula ibhange lekhalori, inqobo nje uma ingenazo izithako ezithosiwe. I-sushi eningi inamafutha aphansi futhi inekhalori ephansi!

Inkinga enkulu ama-calories afihliwe ezinguqulweni eziningi zaseNtshonalanga ze-sushi, njengama-shrimp tempura rolls nama-rainbow rolls. Lawa agcwele izithako ezinamafutha kanye namasoso amaningi anezela esibalweni samakhalori esiphelele.

Ngakho-ke uma ufuna ukudla ama-calories ambalwa, inketho engcono kakhulu i-sashimi, i-sushi enemifino, irayisi elinsundu (ongeke ukuthole ngokuvamile ezindaweni zokudlela), nenhlanzi enempilo. Yeqa noma yini ethosiwe noma elayishwe isoso.

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

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Ikhalori libala imiqulu ethandwa kakhulu ye-sushi

Kunomehluko omningi phakathi komqulu wendabuko kanye nokusungulwa kwaseMelika. Eyodwa kuba…..amakhalori.

Ngibale amaroli e-sushi adume kakhulu lapha (kusuka kwamakhalori aphezulu kakhulu kuye kwaphansi) ukuze nawe ube umpetha wamakhalori e-sushi.

Iqiniso libuhlungu uma kuziwa kumaroli anekhalori ephezulu. Kodwa ngezinye izikhathi, i-sushi roll enhle iyakufanelekela, ngakho ungacabangi ukuthi akufanele neze uzitike. Ngingeze i-% yekhalori yakho yansuku zonke (noma Amaphuzu Ahlakaniphile Wezibukeli uma uthanda lokho) ngezansi kumqulu ngamunye ukuze ubone ukuthi udlani.

Lezi zibalo zamakhalori ezeziqephu eziyi-6 ze-sushi rolls, ozozithola kakhulu uma u-oda:

• Inani lekhalori (umqulu ngamunye wezingcezu eziyi-6)
• Amaphesenti wokudla okunconyiwe nsuku zonke kwekhalori (kwabesifazane) ngokususelwa kuma-calories ayi-2000 / ngosuku

Ngabe ulindele ukuthi i-shrimp tempura roll (enye yezinhlobo ze-sushi ezithandwa kakhulu) ibe yimpilo kangaka?

Kuchazwa ama-sushi roll calories

I-Shrimp tempura roll (ama-calories angu-508)

I-shrimp tempura roll inama-kilojoule amaningi ngoba izimfanzi ziyaphekwa futhi zithosiwe, zinikeza izimfanzi ukunambitheka okuphundu, okumnandi. Iqukethe ama-calories angu-508, amagremu angu-21 amafutha, ama-carbohydrate angu-64, namagremu angu-20 amaprotheni.

Nakuba le sushi inama-kilojoule amaningi, abathandi be-sushi abasafufusa bayoyi-oda nakanjani. Akungabazeki ukuthi ingenye yamaroli e-sushi amnandi kakhulu. 

I-Dragon roll (ama-calories angu-507)

I-dragon roll igcwele izithako ezihlwabusayo, kodwa inamafutha futhi inamakhalori amaningi. Iqukethe ama-calories angu-507, amagremu angu-18 amafutha, amagremu angu-10 amaprotheni, namagremu angu-66 ama-carbohydrates. 

Lo mqulu uqukethe izimfanzi ze-tempura, umbokwane, ukhukhamba, ukwatapheya, nenyamazane emnandi. Kodwa imbozwe isoso eliwugqinsi (futhi elingenampilo). 

I-rainbow roll (ama-calories angu-476)

Kulabo abafuna okuncane kwakho konke, umqulu wothingo yiwo okufanele ubheke. Iqukethe ama-calories angu-476, amagremu angu-16 amafutha, amagremu angu-50 ama-carbs, namagremu angu-33 wamaprotheni.

Lo mqulu we-sushi uhlukaniswa njengomunye wemigqa ehlukahlukene kakhulu futhi egcwele amaprotheni ngenxa yezinhlobo ezahlukahlukene zezinhlanzi ngaphezulu. Futhi ngenkathi inama-calories amaningi, kungukudla okumibalabala nokunambitheka.

I-eel avocado roll (ama-calories angu-372)

I-Eel iyahlafuna futhi ingenye yezinhlanzi ezinamafutha kakhulu e-sushi. I-eel avocado roll iqukethe ama-calories angu-372, amagremu angu-17 amafutha, amagremu angu-31 ama-carbohydrates, namagremu angu-20 wamaprotheni.

Lo mqulu ugcwele amaprotheni, futhi nakuba lokho kuyinto enhle, udinga ulwanga lwe-sushi oluyinkimbinkimbi ngoba ukunambitheka kwalo akukhangi kuwo wonke umuntu.

I-Caterpillar roll (ama-calories angu-329)

Umqulu wesibungu uthole igama lawo ezincekwini zikakotapheya ogqitshwe ngazo. Inamakhalori angu-329, amagremu angu-5 wamafutha, amagremu angu-60 ama-carbohydrate, namagremu angu-9 wamaprotheni.

Lo mqulu ngokuvamile ufaka i-eel, tobiko (fish roe), kanye nekhukhamba ngaphezu kwe-avocado.

I-Philadelphia roll (ama-calories angu-320)

Uzothola i-salmon noshizi okhilimu ku-roll yase-Philadelphia, okuyenza ibe enye yamaroli e-sushi agcwele ikhalori. Inamakhalori angu-320, amagremu angu-8 wamafutha, amagremu angu-32 wama-carbohydrates, namagremu angu-8 wamaprotheni.

Uma uthanda ukunambitheka kokhilimu kashizi ngokudla kwasolwandle, kuwumqulu omuhle woku-oda.

I-spider roll (ama-calories angu-317)

I-spider roll iqukethe ikakhulukazi inkalankala eshayiwe, enezela ukunambitheka nama-calories kumqulu oyisisekelo esihle. Inama-kilojoule angu-317, amagremu angu-12 amafutha, amagremu angu-38 ama-carbohydrates, kanye nokuqukethwe kwamaprotheni amagremu angu-13.

Inkalankala ethosiwe yengeza amafutha, kodwa isewumqulu odumile futhi omnandi kakhulu.

I-salmon ye-avocado roll (ama-calories angu-304)

I-salmon avocado roll ine "izinzuzo zezempilo" ezibhalwe kuyo yonke indawo. Kunama-calories angu-304 kulo mqulu we-sushi, amagremu angu-8.4 amafutha, amagremu angu-42 wamacarbohydrates, namagremu angu-13 wamaprotheni.

Njengoba igcwele i-omega 3s namafutha amahle, kumnandi!

Futhi funda: le miqulu ye-sushi ilungele ukudliwa uma ufuna ezinye ngaphandle kwe-avocado

I-tuna roll ebabayo (ama-calories angu-290)

I-tuna roll ebabayo ine-pizzazz nezinongo eziningi kune-tuna roll evamile. Iqukethe ama-calories angu-290, amagremu angu-11 amafutha, amagremu angu-26 ama-carbohydrate, amagremu angu-24 wamaprotheni.

“Ubukhazikhazi” obumnandi buvela ekusetshenzisweni kwemayonnaise (enikela ekubalweni kwamakhalori), usoso oshisayo, no-anyanisi oluhlaza.

I-California roll (ama-calories angu-225)

I-California roll ingenye yalezo zakudala ezithandwa yiwo wonke umuntu. Inama-kilojoule angu-225, amagremu angu-7 amafutha, amagremu angu-28 ama-carbohydrate, namagremu angu-9 wamaprotheni.

I-roll efanelekile yabaqalayo ukwenza i-sushi okokuqala ngqa. Kuphinde kube ukudla okulula okulula.

I-tuna roll (ama-calories angu-184)

Ngamaprotheni angeziwe, i-tuna roll iselula kakhulu. Inamakhalori angu-184, ama-2 g wamafutha, ama-27 g ama-carbohydrate, nama-24 g wamaprotheni.

Lo mqulu uyisinqumo esihle kakhulu nezinhlanzi ezilula ngaphandle kwento “ebabayo” ye-tuna.

I-avocado roll (ama-calories angu-140)

Iroli ye-sushi kakotapheya ihlanganisa nenani elincane lamakholori, njengoba ingelinye lalawo ayisisekelo kakhulu ongawa-oda. Kunama-calories angu-140 ku-avocado roll, amagremu angu-5.7 wamafutha, amagremu angu-28 ama-carbohydrates, namagremu angu-2.1 wamaprotheni.

Le roll ilula futhi ilungele labo abangazijabuleli izinhlanzi. Iphinde ibe yimifino kanye ne-vegan-friendly, ngakho awukwazi ukungahambi kahle ngayo! 

Futhi funda: sushi, umhlahlandlela wabaqalayo

Ikhukhamba roll (ama-calories angu-135)

I-cucumber roll iyisinqumo esinempilo kunazo zonke uma kuziwa ekubukeni ama-calories. Kuye ngokuthi zingaki izingcezu indawo yokudlela ezisika kuzo, zizoba ngamakhalori angu-16 kuya kwangu-22 ngayinye, ezehlela kuma-calories angu-135 kumqulu.

Ngokuyisisekelo izingcezu zekhukhamba elayisi eligoqwe ngokhula lwasolwandle, nokuncane nje uviniga we-sushi ukunambitha irayisi.

Ngicabanga ukuthi wonke umuntu odlayo kufanele okungenani a-ode umqulu walokhu lapho eya endaweni yokudlela!

I-salmon sashimi (ama-calories angu-35)

I-Salmon sashimi inempilo futhi inketho ephelele yekhalori ephansi. Inenani eliphansi lekhalori kulolu hlu kodwa aliyona i-sushi ye-maki ngakho-ke alikho irayisi.

I-ounce eyodwa ye-salmon eluhlaza inamakhalori angaba ngu-25-40. Angibali ama-calories ngomqulu ngamunye, kodwa ngibala ama-calories ucezu ngalunye njengoba lunikezwe ngezicucu. Ngakho-ke ucezu lwe-sashimi ngokuvamile luqukethe cishe ama-calories angu-40-50 namagremu angu-20 amaprotheni.

Iwumthombo omuhle kakhulu we-Omega 3 fatty acids, kanye nawo wonke amavithamini B!

I-tuna sashimi (ama-calories angu-31)

Le sashimi ye-tuna eluhlaza engenayo irayisi nayo inekhalori eyodwa yokubala ephansi kumenyu ye-sushi. Inamakhalori angaba ngu-31 ngokuphakela ngakunye (ucezu ngalunye).

I-tuna nayo iyinhlanzi enamafutha aphansi kakhulu, ngakho-ke ukudla kuqukethe amagremu angu-0.1 wamafutha kanye no-11 mg we-cholesterol. 

Avelaphi amakhalori?

I-Nori, irayisi, imifino, inhlanzi; kubonakala sengathi konke lokhu kunempilo. Ngakho, avelaphi ama-calories? Yiziphi izithako ezinempilo futhi yiziphi ezingenampilo?

Ilayisi elimhlophe

Ilayisi elimhlophe liyisitha somphakathi esingu-1 samakholori ku-sushi. Phela, ingxenye eyinhloko ye-sushi irayisi!

Ilayisi elimhlophe liyisithako esiyinkinga ngoba linefiber ephansi futhi liwumthombo wama-carbs acolisisiwe. Ngakho-ke kungumthombo wama-carbs acwengisisiwe ongenazo izinzuzo zangempela zezempilo. Uma udla ama-carbohydrate acwengiwe amaningi kakhulu, ushukela wakho wegazi uyakhuphuka, futhi umzimba uba nokuvuvukala. 

Irayisi le-sushi nalo line-fiber ephansi, futhi lihlangene noviniga noshukela, libangela ukuba umzimba uhlephule ngokushesha. Lokhu kuholela ekwenyukeni kwe-insulin futhi kuyingozi kwabanesifo sikashukela. 

Futhi, irayisi elimhlophe liwukudla okugayiwe, ngakho imisoco iyasuswa.

Uma ukhetha irayisi ensundu sushi, inketho engcono kakhulu ngoba iqukethe i-fibre eningi nama-calories ambalwa. 

I-Sushi uviniga iqukethe ushukela

Ilayisi uviniga ihlukile futhi ilungele ukugayeka kokudla, kodwa futhi isiza umzimba ukumunca imisoco kokunye ukudla okudlayo. Kuhle kakhulu ekunciphiseni isisindo futhi kulinganisa ezinye izithako ze-peskier ku-sushi, njengesoso yesoya, enesodium ephezulu. 

Manje, isoso yesoya inosawoti ngempela futhi ungase ufune ukuyeqa uma uzama ukubuka inani likasawoti owudlayo njengoba kukhona ezinye izinketho ze-sodium ephansi ezitholakalayo. Ungakwazi ngokuvamile thola isosi enosodium ephansi.  

Irayisi ye-sushi ngokuvamile ifakwe uviniga we-sushi, equkethe noshukela. Kodwa ungasebenzisa uviniga werayisi esikhundleni salokho.

Njengoba sihlonze izinzuzo zezinye izithako ezisetshenziswa kakhulu, sisadinga ukubhekana nenkinga yerayisi elimhlophe.

Ilayisi elimhlophe alina-go uma ufuna ukwehlisa isisindo. Kodwa i-sushi ayikwazi ukuba yi-sushi ngaphandle kwelayisi futhi kufanele ngisho ukuthi iyinkunzi, njengoba ngivumelana nayo. Kunezinketho eziningi ezinhle kakhulu zerayisi le-sushi ezishiya i-sushi ihlanzekile, ingcwele kakhulu ukuba ibe yi-sushi.

Noma ungavele ukhethe i-nigiri sushi ne-sashimi ngerayisi elincane. 

Nginakho futhi lezi sushi 5 ngaphandle rice zokupheka ungenza ekhaya, noma ufundele ukuthola amathiphu welayisi anempilo.

I-Tempura namasoso

Ngeshwa, i-tempura batter igcwele amakhalori. Uma udla imiqulu yama-shrimp othosiwe, i-batter enamafutha ikhansela noma yiziphi izinzuzo zezempilo ze-shrimp. 

Ukugcwalisa kanye ne-toppings nakho kuyimithombo emikhulu yamakholori. Ukugcwaliswa okuningi kuncane ngokuqukethwe kwamaprotheni kodwa kunamafutha amaningi. Ngakho-ke uma ukhetha i-sushi ngamasoso anamafutha aphezulu, wengeza ama-calories. 

I-Takeaway: Amaroli amaningi e-sushi adumile aqukethe irayisi eliningi, inani elincane lokudla kwasolwandle, nemifino, futhi esikhundleni salokho, alayishwa amasoso anamafutha. Ngakho udla amakhalori amaningi, kanye ne-fiber encane namaprotheni, ukuze ungazizwa ugcwele futhi udle ngokweqile. 

Ukugcwaliswa okungcono kakhulu kwekhalori ephansi

• Ikhukhamba
• Ukwatapheya
• Imifino eqoshiwe
• I-Mackerel (inhlanzi)
• I-salmon (kodwa yeqa isoso)
• isithombo
• I-shrimp ebilisiwe (hhayi ethosiwe ku-tempura batter)
• Inkalankala eluhlaza & inkalankala yokulingisa
• Tuna
• Ukudla imifino
• Izaqathe
• I-Seabass (inhlanzi)
• I-Whitefish

Futhi funda: ingena kanjani i-sushi ekudleni kwami? Izinhlobo zokudla zichazwe

Injani i-sushi uma iqhathaniswa nokunye okukhiphayo?

Uma ukhetha i-sushi ozoyithatha, kungenzeka ukuthi udla amakhalori ambalwa. Kodwa ungakwazi ukweqa kalula ama-calories angu-1,000 ngokudla ngakunye, kuye ngokuthi udla malini. 

Impela, uma kuqhathaniswa nebhega yenkomo yohlobo lokudla okusheshayo enamathani e-mayo nokugcwaliswa okumnandi, kanye nohlangothi lwama-french athosiwe, kanye nesoda, i-sushi ibonakala inempilo. Inempilo futhi iphansi ngamakhalori kunokudla okuvamile kwaseShayina. Kunempilo futhi kunokudla okuningi kwe-microwave.

Kodwa ingabe kuwukudla okunempilo kunakho konke ukudla okudlayo, njengoba abaningi bengathanda ukukholelwa? 

Kukhona okunye ukudla okunempilo okususelwa e-takeaway, okufaka isobho lemifino, isobho le-tom-yum, amasaladi angenayo inyama, inyama ethosiwe, inyama eyosiwe, izitsha zezinhlanzi, izitsha ze-veggie, kanye nenyama eshubile enezinhlangothi zemifino. 

USushi nakanjani usohlangothini olunempilo lwe-spectrum ye-takeout. Imvamisa iphansi kumafutha nama-calories kunokudla okuvamile kokudla okufana ne-pizza, ama-sandwich, ama-subs, ama-Chinese meaty dishes, ama-burger, imichilo yenkukhu namaphiko, ama-curry, njll. 

Uma kufanele ukhethe phakathi kokudla okubalwe ngenhla, khetha i-sushi. Kodwa qaphela mayelana namasoso, weqa isoso yesoya, bese ukhetha inhlanzi eluhlaza noma imifino esikhundleni senye inyama nokugcwaliswa okuthosiwe. 

Isiphetho

I-Sushi ingaba nezinketho ezinempilo, kodwa umqulu ojwayelekile uzoqukatha ama-calories amaningi, futhi amanye afihliwe elayisi namasoso ngakho-ke qaphela kakhulu lapho u-oda amaroli.

Futhi funda: ingabe i-sushi ilungele ukwehlisa isisindo?

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.