Emma Miller
ʻOiai hiki ke koho maikaʻi ʻia ʻo Sushi, ʻoi aku ka nui o nā koho menu i ke kō. Ke makemake nei ʻoe i ka ʻaina awakea a i ʻole ka ʻaina awakea, hiki i ka sushi ke noʻonoʻo. Loaʻa ka sushi ma kahi kokoke i nā wahi a pau, a ʻo ka hapa nui o nā hale ʻaina sushi he mau koho papa inoa e kūpono i nā pono meaʻai.
ʻOiai hiki ke koho maikaʻi ʻia ʻo Sushi, ʻoi aku ka nui o nā koho menu i ke kō, ka sodium, a me ka nui o nā calorie i makemake ʻia e kekahi poʻe e pale a hōʻemi paha i kā lākou ʻai. Kūkākūkā kēia ʻatikala i kekahi o nā sushi maikaʻi loa a me nā mea papa kuhikuhi pili a papa inoa i kekahi mau mea sushi āu e makemake ai e kaupalena.
Loaʻa i nā hale ʻaina sushi nā menus nui e loaʻa ana nā koho olakino he nui. I ka nui o nā hale ʻaina sushi, hiki iā ʻoe ke koho i ka laiki ʻeleʻele a keʻokeʻo paha. ʻOiai hiki iā ʻoe ke leʻaleʻa i ka laiki keʻokeʻo ma ke ʻano he ʻāpana o ka meaʻai olakino maikaʻi, ʻoi aku ka nui o ka protein, fiber, antioxidants, a me kekahi mau huaora a me nā minela ma mua o ka laiki keʻokeʻo.
Hoʻohaʻahaʻa ka laiki ʻulaʻula i ke kiʻekiʻe o ke kō koko ma mua o ka laiki keʻokeʻo a hāʻawi i ka satiety. No laila, inā he olakino maikaʻi loa ke kauoha ʻana i ka sushi me ka laiki keʻokeʻo i kēlā me kēia manawa, ʻoi aku ka maikaʻi o ke koho pinepine ʻana i ka laiki palaka no kou olakino holoʻokoʻa. Eia kekahi mau ʻano sushi olakino e pono e noʻonoʻo.
sashimi
ʻO Sashimi ka iʻa maka hou, ʻoki ʻoki ʻia. ʻO kekahi o nā ʻano sashimi kaulana loa he salmon, tuna, heʻe, heʻe, a me ka flounder.
ʻO Sashimi kahi papa sushi maʻalahi a waiwai nui me ka nui o ka protein. ʻO ka protein ka macronutrient māʻona loa, a ʻo ke koho ʻana i nā meaʻai waiwai nui i ka protein ke hele ʻoe i waho he ala akamai ia e hōʻoia i ka māʻona o kāu ʻai.
Aia ma kahi 113-gram o ka salmon maka:
- Kalepona: 144 kcal
- Pūmua: 23 gram
- Nā momona: 5 г
He waiwai hoʻi ia i nā huaora a me nā minela he nui, e like me ka selenium, potassium, a me nā huaora B. E ho'āʻo e leʻaleʻa i kahi kīʻaha sashimi paʻa i ka protein ma mua o kāu papa nui, a i ʻole e hui pū i kekahi mau ʻāpana sashimi me nā kīʻaha meaʻai ʻē aʻe ma ka papa kuhikuhi no ka ʻaina awakea. E hoʻomanaʻo i kekahi mau pilikia palekana e pili ana i ka ʻai ʻana i ka iʻa maka, no laila e ʻai wale i ka sashimi ma nā hale ʻaina sushi kaulana.
Roll “Rainbow”
E like me ka hōʻike ʻana o kona inoa, aia ka Rainbow Roll i nā mea ʻoniʻoni ʻoniʻoni. Hiki ke ʻokoʻa ka ʻai no nā ʻōwili ānuenue, akā maʻa mau lākou i nā kukama, avocados, pāpaʻi, a me nā ʻano iʻa like ʻole, e like me ka tuna a me ka salmon.
Aia i loko o nā ʻōwili anuenue kekahi papa o ka limu nori a me kahi papa laiki. Hiki iā ʻoe ke noi i ka laiki ʻeleʻele inā makemake ʻoe e ʻoi aku ka kiʻekiʻe o ka meaʻai i ka meaʻai. He waiwai nui nā ʻōwili ānuenue i ka protein a me nā momona maikaʻi mai nā kumu iʻa he nui i loko o lākou. He kumu maikaʻi lākou o ka fiber, nā huaora, nā minerala, a me nā antioxidants.
ʻO ka ʻōwili huaʻai me ka laiki ʻeleʻele
Inā ʻaʻole ʻoe makemake nui i ka iʻa, ʻo ka ʻōwili huaʻai paha kāu kauoha sushi punahele hou. Hāʻawi ka hapa nui o nā hale ʻaina sushi i nā ʻano ʻōwili sushi i hoʻokumu ʻia i nā mea kanu, e like me ka ʻōwili avocado a me nā kukumba, nā ʻōwili avocado, a me nā ʻōwili huaʻai hui ʻia. Hiki ke loaʻa i ka ʻōwili huaʻai hui ʻia kekahi mau mea kanu, e like me kā kāloti, kukama, radish, a me ka asparagus. Loaʻa iā lākou ka avocado e hāʻawi i kahi ʻano momona.
Hoʻopiha ʻia nā ʻōwili huaʻai me ka fiber mai nā ʻano meaʻai like ʻole, avocados, a me ka laiki palaka. Eia kekahi, ʻoi aku ka liʻiliʻi o ka caloric ma mua o nā ʻano sushi ʻē aʻe. ʻOiai inā ʻaʻole ʻoe e ʻike i kahi ʻōwili huaʻai ma ka papa kuhikuhi, inā ʻoe e noi iā ia, ʻo ka hapa nui o nā hale ʻaina sushi e hoʻolilo iā ʻoe i ʻōwili meaʻai mai kēlā me kēia mea kanu i loaʻa iā lākou.
Inā hahai ʻoe i ka meaʻai mea kanu a i ʻole vegan, hiki iā ʻoe ke hoʻohui i ka tofu a i ʻole nā ʻōwili huaʻai ʻelua me nā pīni edamame mahu e loaʻa ai kahi protein. Hiki iā ʻoe ke loaʻa i nā ʻōwili huaʻai me ka sashimi a i ʻole ka iʻa iʻa moʻa i mea ʻai piha.
E'ōwili me ka salmon a me ka avocado
He ola kino ka salmon a me ka avocado. He kumu waiwai ʻo Salmon i nā meaʻai he nui, e like me ka protein, nā momona maikaʻi, selenium, a me ka huaora B12, ʻoiai ʻo ka avocados he fiber, magnesium, vitamina C, vitamin E, a me folic acid.
ʻO ka ʻai mau ʻana i ka salmon hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae triglyceride a hoʻonui i nā pae cholesterol pale HDL (maikaʻi) i loko o ke koko. I kēia manawa, hiki i ka hoʻohui ʻana i nā avocados i kāu meaʻai ke kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol LDL (ʻino) a hoʻomaikaʻi i kāu ʻai meaʻai holoʻokoʻa. ʻO ka hapa nui o nā hale ʻaina sushi e hāʻawi iā ʻoe i nā salmon maʻalahi a me nā ʻōwili avocado i hana ʻia me ka nori a me ka raiki, kahi koho olakino.
Iʻa kuke
ʻOiai ʻo ka hapa nui o nā ʻōwili sushi he iʻa maka, hiki iā ʻoe ke kauoha i ka iʻa moʻa inā makemake ʻoe. Hāʻawi ka hapa nui o nā hale ʻaina sushi i nā meaʻai iʻa i kuke ʻia. Hiki iā ʻoe ke kauoha i nā iʻa moʻa a hoʻohui pū me nā mea ʻai meaʻai olakino ʻē aʻe, e like me ka salakeke limu, salakeke avocado, a i ʻole ka ʻōwili huaʻai, e loaʻa ai kahi ʻai puʻuwai. Inā ʻaʻole ʻoe e ʻike i kahi koho iʻa moʻa, e nīnau i kāu waiter inā makemake ka mea kuke e hoʻomākaukau i kahi kīʻaha no ʻoe.
ʻO nā salakeke me ka limu a me ka avocado
Hāʻawi pinepine nā hale ʻaina sushi i nā ʻano saladi like ʻole, me nā salakeke limu a me nā salakeke avocado. ʻO nā salakeke avocado ka mea maʻamau i kahi ʻāpana avocado i hoʻoheheʻe ʻia me ka ʻalaʻala a i ʻole ka lole kumu miso.
Hana ʻia nā salakeke limu mai ka limu wakame, kahi kumu maikaʻi o nā meaʻai e like me ka folic acid, manganese, a me ka magnesium. Hoʻohui pinepine ʻia ʻo Wakame me ka hui ʻana o ka aila sesame, ka vīneka raiki, ka soy sauce, a me nā mea hoʻohui ʻono ʻē aʻe.
ʻAʻole maikaʻi loa nā meaʻai e makaʻala
ʻO kekahi mau meaʻai i hoʻohana ʻia ma ka papa kuhikuhi o ka hale ʻaina sushi ʻaʻole ia ke koho maikaʻi loa no ke olakino ma ke ʻano nui, ʻoi aku ka nui inā ʻai mau ʻoe iā lākou. ʻAʻole maikaʻi ka ʻai ʻana iā lākou i kēlā me kēia manawa, akā pono lākou e kaupalena ʻia i nā meaʻai kaulike maikaʻi.
Hiki i kēia mau mea ke hoʻonui i ka sodium, ka momona, ke kō, a me ka nui o ka calorie o kāu kīʻaha sushi. Eia kekahi mau meaʻai a me nā ʻano kuke e nānā ai i ke kauoha ʻana i ka sushi.
tempura
ʻO ka Tempura kahi ʻano kuke e hoʻoulu ai a me ka palai hohonu. ʻO nā mea kanu i loko o ka tempura, iʻa, a me ka ʻiʻo he nui nā momona maikaʻi ʻole a me nā calorie, no laila ʻoi aku ka maikaʻi o ka pale ʻana iā lākou. He mea nui ka ʻike ʻana i nā mea hoʻohui o ka papa sushi, ʻoiai ʻo ka nui o nā sushi rolls i loaʻa i ka iʻa a i ʻole nā mea kanu i loko o ka tempura batter.
Eia kekahi, hāʻawi pinepine nā hale ʻaina sushi i nā kīʻaha tempura me ka moa a i ʻole ka iʻa i hoʻohana ʻia me nā mea kanu tempura. Hiki i kēia mau kīʻaha ke kiʻekiʻe loa i nā calorie a me ka momona.
Teriyaki a me nā mea ʻono ʻē aʻe
Hiki i ka Teriyaki a me nā mea ʻono ʻē aʻe i hoʻohana ʻia i nā hale ʻaina sushi ke loaʻa ka nui o ke kō i hoʻohui ʻia, he mea pōʻino i ke olakino maʻamau. No kēia kumu, ʻoi aku ka maikaʻi o ka kaupalena ʻana i ka ʻai ʻana i nā mea ʻono, me nā mea i lawelawe ʻia ma nā hale ʻaina sushi.
Inā makemake ʻoe e kauoha i kahi kīʻaha teriyaki a i ʻole kekahi kīʻaha ʻē aʻe i hoʻomākaukau ʻia me kahi kīʻaha kō, e noi i ka ʻuala ma ka ʻaoʻao a hoʻohana i ka mea e pono ai e hoʻemi i kāu ʻai ʻana i ke kō.
ʻO ka paʻakai cream, ka mayonnaise, a me nā mea hoʻohui kiʻekiʻe-calorie
Loaʻa i kekahi mau ʻōwili sushi nā mea momona e like me ka cheese cream a me ka mayonnaise. ʻOiai he meaʻono kēia mau meaʻai, hiki iā lākou ke hoʻonui nui i ka nui o ka calorie o nā sushi rolls. ʻO kēia no ka mea ʻoi aku ka nui o ka caloric o ka momona ma mua o ka carbohydrates a me ka protein.
Inā makemake ʻoe e ʻai i ka ʻōwili me ka mayonnaise a i ʻole ka tilika cream, e nīnau i kāu waiter inā hiki i ke chef ke hoʻemi i ka nui o ka tilika cream a i ʻole ka mayonnaise i loko o ka meaʻai.
Nui ka laiki
ʻOiai hiki i ka laiki ke lilo i ʻāpana o ka meaʻai olakino, maʻalahi loa ka ʻai ʻana i ka laiki ma kahi hale ʻaina sushi. Inā ʻai ʻoe i nā ʻōwili sushi, hiki iā ʻoe ke ʻai i ʻelua a ʻoi aʻe paha o ka laiki, ma muli o ka hoʻomākaukau ʻana o ka sushi. Eia kekahi, hiki i nā kīʻaha non-sushi, e like me ka moa teriyaki, ke komo i nā ʻāpana nui o ka laiki, i lawa pinepine no nā poʻe he nui.
Eia kekahi, hana pinepine ʻia ka laiki sushi me ke kō i mea e paʻa ai. ʻO kēia ka mea e hoʻonui ai i ka momona a me ka calorie. ʻO ka ʻai ʻana i ka laiki nui, ʻoi aku ka laiki keʻokeʻo, hiki ke hoʻopilikia maikaʻi i kou kōpaʻa koko a hiki iā ʻoe ke ʻai i nā calorie he nui i ka noho hoʻokahi.
No ka hoʻomalu ʻana i kāu ʻai ʻana i ka carbohydrate, hiki iā ʻoe ke noi no ka liʻiliʻi o ka laiki i kāu sushi. Hiki iā ʻoe ke hoʻohui pū i ka ʻōwili sushi me ka laiki me nā koho haʻahaʻa haʻahaʻa e like me ka sashimi, ka iʻa i kuke ʻia, a i ʻole nā kīʻaha meaʻai.
