Umxholo wenqaku
sushiKungumbuzo wokuba unempilo okanye akunjalo, kuba esi sidlo saseJapan sithandwa sihlala senziwe kwintlanzi eluhlaza. Ikwatyiwa nesosi yesoya enetyuwa eninzi. kwinqaku ulwazi malunga ne-sushi Kuya kunikwa.
Yintoni iSushi?
sushi, kuphekiwe irayisiisitya esizaliswe yintlanzi ekrwada okanye ephekiweyo kunye nemifuno Ingca yolwandle ngumqulu. Ngokubanzi isosi yesoyiIfakwe ngewasabi kunye nejinja. Yaqala ukuthandwa eJapan ngenkulungwane ye-7 njengendlela yokugcina iintlanzi.
Yayisenziwa ke ngentlanzi ecociweyo, irayisi, netyuwa, ize iyekwe ukuze ibile kangangeeveki eziliqela de ilungele ukutyiwa.
Embindini wenkulungwane ye-17, iviniga yongezwa kwirayisi ukunciphisa ixesha lokuvutshelwa kunye nokuphucula incasa yayo. Inkqubo yokubila yayekwa ngenkulungwane ye-19 xa iintlanzi ezintsha zaqalisa ukusetyenziswa zaza zaqaliswa ngendlela ekuyo ngoku.
Ixabiso leSondlo leSushi
sushiYenziwe ngokudityaniswa kwezithako ezininzi, ngoko ke iprofayile yayo yezondlo iyahluka. Irayisi yeSushi Ngumthombo omkhulu weekhabhohayidrethi kwaye iqulethe izixa ezingabalulekanga zamafutha.
sushinori, iukhula usisityebi kwi Ukutya kwaselwandle iyona nto iphambili yesitya, equkethe inani elikhulu le-omega 3 fatty acids kunye ne-selenium.
Iintlobo ezahlukeneyo zeentlanzi ezifakwe kuyo ziqulethe iiminerali ezahlukeneyo kunye namavithamini. Iziqhamo kunye nemifuno (i-avocado, ikhukhamba, njl.) nazo zinegalelo kwiinzuzo zayo.
I-ginger ehamba kunye ne-wasabi iqulethe i-antioxidant compounds kunye neevithamini kunye neeminerali. Isosi yeSoy, eyona nto imnandi yokuthambisa imiqulu, inamanqanaba aphezulu esodium. Iisosi ezifana nekhrimu kunye nemayonnaise oza kuzisebenzisa ezongezelelweyo ziya kwandisa iikhalori zayo.
Ziziphi izithako zeSushi?
ISushi, Ithathwa njengokutya okunempilo kuba inomxholo otyebileyo wezondlo.
intlanzi yesushi
Piscesiprotheni elungileyo, iodine kwaye ngumthombo weevithamini ezininzi kunye neeminerali. Kwakhona, ngokwemvelo Ivithamin D Yenye yezinto ezimbalwa zokutya eziqulathe
Iyimfuneko ekusebenzeni ngokupheleleyo kwengqondo kunye nomzimba i-omega 3 amafuthaikwabandakanya. Ezi oyile zinceda ukulwa neemeko zonyango ezifana nesifo sentliziyo kunye nesifo sohlangothi.
Iintlanzi, ezinye izifo ze-autoimmuneIkwadityaniswa nomngcipheko ophantsi wokudakumba, inkumbulo kunye nokulahleka kombono.
Wasabi
Wasabi coma iqhelekile sushiIhanjiswa ecaleni kwayo. Ityiwa kuphela ngomlinganiselo omncinci, njengoko inencasa enamandla kakhulu.
Yeyosapho olunye kunye nekhaphetshu, ihorseradish, kunye nemostade. Eutrema japonicum Yenziwe ngesiqu esigrayitiweyo. wasabi beta-caroteneItyebile kwi-glucosinolates kunye ne-isothiocyanates.
Uphando lubonisa ukuba ezi zixhobo zinokuba ne-antibacterial, anti-inflammatory kunye ne-anti-cancer properties.
Nangona kunjalo, ngenxa yokunqongophala kwesityalo se-wasabi, iindawo zokutyela ezininzi ihorseradishisebenzisa intlama yokuxelisa eyenziwe ngokudibanisa umgubo wemostade kunye nepeyinti eluhlaza.
Le mveliso ayinakwenzeka ukuba ibe neempawu zezondlo ezifanayo.
sushi yolwandle
UNoriluhlobo lwezityalo zaselwandle ezisetyenziselwa ukwenza i-sushi. calciumi-magnesium, i-phosphorus, demirIqukethe i-sodium, iodine, i-thiamine kunye neevithamini A, C kunye ne-E. I-44% yobunzima bayo obomileyo yiprotheni yezityalo ezisemgangathweni.
I-Nori ikwabonelela ngeekhompawundi ezilwa neentsholongwane, ukudumba, kunye nomhlaza.
Ijinja
Isetyenziselwa ukwenza incasa yesushi. Ijinja potassium elungileyo, magnesium, ubhedu kunye manganese ngumthombo. Kwakhona ineempawu ezithile ezinceda ukukhusela kwiibhaktheriya kunye neentsholongwane.
Zeziphi iintlobo zeSushi?
UNigiri
Ezi zilayi zentlanzi ekrwada entsha okanye inyama ebekwe kwirayisi ecinezelweyo. Ifakwe i-wasabi kunye ne-soy sauce.
lemur
I-Maki sisidlo esinentlanzi enye okanye ngaphezulu kunye nemifuno kwirayisi esongelwe kwi-nori yolwandle egcadiweyo. sushi ngumqulu.
UTemaki
Ilungiselelwe ngendlela efanayo ne-maki kodwa ihlanganiswe kwi-cone shape ukuze ibonakale ngcono kwaye ibambe.
uramaki
Oku kuthetha ukuba i-norin igubungela ukuzaliswa kunye irayisi yesushiIngumqulu onomdla kakhulu owenziwe ngaphakathi ngaphandle, apho i-nori isetyenziselwa ukusonga i-nori. Ingubo yangaphandle yenziwe ngembewu yesesame ethosiweyo kunye nezinye izithako, zonke ezongeza incasa eyahlukileyo.
sashimi
Kule nto, iziqwenga zeentlanzi eziluhlaza zihanjiswa ngaphandle kwerayisi, ngokuqhelekileyo i-julienne daikon isithombo ihanjiswa.
Ziziphi iiNzuzo zeSushi?
Ikhusela impilo yentliziyo
sushiInzuzo efunwa kakhulu ye-sage kukufikelela okumnandi kwi-omega 3 fatty acids ngendlela yentlanzi. I-cholesterol ye-HDL inceda ukulinganisela kunye nokuphelisa i-cholesterol ye-LDL emzimbeni. Amanqanaba e-cholesterol alungeleleneyo akhusela imithambo evalekileyo kunye neengxaki ezininzi zempilo ezinxulumene nentliziyo, ukubetha kunye ne-atherosclerosis.
Igcina ibhalansi yehomoni
sushiZininzi izibonelelo zokusonga ukhula lwaselwandle olusetyenziswa kuyo Ibizwa ngokuba yi-nori ngesiJapan kwaye isityebi kwi-iodine, into ebalulekileyo kumzimba wethu.
IodineKubalulekile kulawulo kunye nokulawulwa kwenkqubo yethu ye-endocrine, ngakumbi i-thyroid gland. Ngamanqanaba afanelekileyo e-iodine emzimbeni, ulungelelwaniso olufanelekileyo lwe-hormonal lunokuphunyezwa ekugqibeleni luya kuphelisa izifo ezingapheliyo.
Kukhawulezisa imetabolism
sushiIntlanzi ityebile kwiprotheyini kwaye iphantsi kwamafutha kunye neekhalori. Inokwandisa amandla omzimba okusebenza kakuhle, idale iiseli ezintsha, kwaye izigcine zomelele kwaye zisempilweni.
Inamandla okuthintela umhlaza
sushi Kuye kwafunyaniswa ukuba iwasabi, yenye yezondisi ezimbalwa ezimnandi ezihanjiswayo
Uphononongo lwe-antiplatelet kunye ne-anticancer isothiocyanates kwi-wasabi lubonisa ukuba ezi zixhobo zibonisa imisebenzi yokulwa nomhlaza.
Ukwengeza, Iziyobisi zasemanzini Inqaku lowama-2014 elipapashwe kwijenali yooGqirha balatha kumandla omhlaza weentlobo ezahlukeneyo zokhula lwaselwandle, ngakumbi malunga nomhlaza wekoloni kunye nomhlaza wamabele.
kuphucula ukujikeleza
sushiIintlanzi kunye nesosi yesoya zizityebi ngentsimbi. I-iron idlala indima ebalulekileyo ekuveliseni iiseli ezibomvu zegazi, ezinyusa ukujikeleza kuzo zonke iindawo zomzimba, zivuselela ukukhula kweenwele kunye nokuphucula ithoni yesikhumba.
I-RBC eyaneleyo iphucula imetabolism, ikhawuleza inkqubo yokuphulukisa izicubu kunye neeseli. Ke ngoko, ukonwabela inxalenye yayo akuyi kwanelisa inkalakahla yakho kuphela, kodwa kuya kwandisa nenani leeseli ezibomvu zegazi.
Ziziphi iingozi zeSushi?
I-carbs ecocekileyo kunye nomxholo wefiber ophantsi
eyona nto iphambili yesushiYirayisi emhlophe, i-carbohydrate esulungekileyo, ehluthwe kwaye yahluthwa phantse yonke i-fiber, iivithamini kunye neeminerali.
Olunye uphando lubonisa ukuba ukutya okuphezulu kweekhabhohayidrethi ezisulungekileyo kunye nokunyuka okuhambelanayo kumanqanaba eswekile yegazi kunokukhokelela ekudumbeni kwaye kwandise ingozi yesifo seswekile kunye nesifo senhliziyo.
Ngaphezu koko, irayisi yesushi Ngokuqhelekileyo kulungiswa kunye noshukela. Iswekile kunye nomxholo ophantsi wefayibha, sushiOku kuthetha ukuba iicarbohydrates ziqhekeka ngokukhawuleza kwindlela yokugaya.
Le meko iswekile yegazi kwaye kunokubangela i-spike kumanqanaba e-insulin. sushiUkulungisa irayisi ngerayisi emdaka endaweni yerayisi emhlophe kwandisa umxholo wayo wefayibha kunye nexabiso lesondlo.
Iprotheni ephantsi kunye nomxholo ophezulu weoli
I-Sushi inceda ukunciphisa umzimba Kuthathwa njengokutya. Nangona kunjalo, abaninzi ezahlukeneyo, esetyenziswa ngeesosi eziphezulu zekhalori kunye ne tempura eqhotsiweyo, ekwandisa kakhulu umxholo wekhalori.
Ukongeza, enye sushi roll idla ngokuba nezixa ezincinane kakhulu zeentlanzi okanye imifuno. Oku kuthetha ukuba yiprotheyini ephantsi, ukutya kwefayibha ephantsi, ngoko ke ayisebenzi kakhulu ekunciphiseni indlala kunye nomdla wokutya.
Umxholo wetyuwa ephezulu
a isitya se-sushi idla ngokuba nesixa esikhulu setyuwa. Okokuqala, irayisi iphekwe ngetyuwa. Kwakhona, iintlanzi kunye nemifuno zinetyuwa. Ekugqibeleni, idla ngokusetyenziswa ngesosi yesoya, enetyuwa eninzi kakhulu.
Kaninzi ukusetyenziswa kwetyuwakwandisa ingozi yomhlaza wesisu. Isenokubangela uxinzelelo lwegazi kubantu abanochuku kule nto.
Ukungcoliswa kweebhaktheriya kunye ne-parasites
Sushi intlanzi eluhlazaNgenxa yokuba yenziwe nge-la, inyusa umngcipheko wosulelo oluvela kwiibhaktheriya ezahlukeneyo kunye nezifunxi-gazi. kwi sushi ezinye zezona ntlobo zixhaphakileyo zii "Salmonella", ezahlukeneyo "i-Vibrio bacteria" kunye ne "Anisakis and Diphyllobothrium" parasites.
Uphononongo lwakutsha nje luvavanye intlanzi eluhlaza esetyenziswa kwiindawo zokutyela ezingama-23 zesiPhuthukezi kwaye yafumanisa ukuba iipesenti ezingama-64 zeesampulu zosulelwe ziintsholongwane eziyingozi.
Abasetyhini abakhulelweyo, abantwana abancinci, abantu abadala kunye nabo banamajoni omzimba asengozini, ngokutya i-sushi kufuneka iphephe.
I-Mercury kunye nezinye iityhefu
sushiIntlanzi esetyenziswa elwandle isenokuba nesinyithi esinzima njengemekyuri ngenxa yongcoliseko lolwandle. ityhuna, i-swordfish, imackerel neentlanzi ezizingelayo ezifana nookrebe zinawona manqanaba aphezulu.
Iintlobo zokutya zaselwandle eziphantsi kwi-mercury islamoni, i-eel, iurchin yolwandle, i-trout, unonkala kunye nengwane.
Ngenxa yoko;
irayisi yesushiSisidlo saseJapan esenziwe ngokhula lwaselwandle, imifuno, kunye nokutya kwaselwandle okukrwada okanye okuphekiweyo.
Ityebile kwiivithamini ezahlukeneyo, iiminerali kunye neekhompawundi zokukhuthaza impilo. Nangona kunjalo, ezinye iintlobo ziphezulu kwiicarbohydrate ezisulungekileyo, ityuwa, kunye namafutha angekho mpilweni.
Amanqaku ekufanele uwafunde
