John Myers
Nyanja ya m'nyanja imakhala ndi mchere wambiri komanso wokoma kwambiri, zomwe zimapangitsa malo ake m'banja la umami la zokoma. Nori, mtundu wa udzu wam'nyanja ukhoza kukhala wowoneka bwino ndipo umamera ngati utanyowa, motero umagwiritsidwa ntchito mumipukutu ya Sushi. Dulse, kumbali ina, amawumitsidwa ndikukomedwa kwambiri ngati chakudya chamagulu athanzi.
Kodi udzu wa m'nyanja ndi wotani?
Zoonadi, zitsamba zam'nyanja zimakoma pang'ono ngati nyanja, zomwe zimakhala ndi "mchere wa m'nyanja" mwachibadwa. Koma sizovuta, monga kugwa kosayembekezereka kwa nyanja.
Kodi udzu wonse wa m'nyanja umakoma nsomba?
Ngakhale kuti nsomba zam'madzi zonse zimakhala ndi kukoma kwa mchere wam'nyanja, mitundu ina imakhala ndi zokometsera zomwe zimakhutiritsa ngakhale phale la pickiest. Chitsanzo cha zimenezi ndi dulse, namsongole wouma wa m’banja la ndere zofiira amene amati amalawa ngati nyama yankhumba.
Kodi zokhwasula-khwasula za m'nyanja zamchere zimakoma bwanji?
Pamene ndere zodziŵika pang’onozo zinayamba kupanga mitu yankhani chifukwa cha kukoma kwake, tinayesa kuzikazinga zina. Chigamulo chake: Inde, chifukwa cha kukoma kwake kokoma, umami, ndi mchere wake, umakhala ngati nyama yankhumba. Mtundu wosuta umafanana kwambiri ndi nyama yankhumba. Mwinamwake sizingakhale zolakwika ndi nyama muyeso lakhungu la kukoma.
Kodi nsomba zam'madzi ndi chakudya chopatsa thanzi?
Seaweed amaganiziridwanso kuti amathandizira kulimbikitsa kagayidwe komanso kukonza thanzi lamatumbo, kukulitsa kukula kwa mabakiteriya abwino m'matumbo am'mimba. Ndi chakudya chochepa cha calorie chochepa, nachonso - phukusi la 10 crunchy nori sheets nthawi zambiri limakhala ndi 15 mpaka 20 calories ndipo limakupatsani 30% ya mtengo wanu wa tsiku ndi tsiku wa ayodini.
Kodi zokhwasula-khwasula za m'nyanja zamchere zimakhala ngati nsomba?
Yankho losavuta kwambiri lingakhale lakuti, palibe udzu wa m’nyanja umene umalawa kapena kununkhiza ngati nsomba. Ili ndi kakomedwe kotsimikizika 'kofanana ndi nyanja' ka mchere ndi mchere, mosiyana ndi nsomba. Anthu ambiri amaona kuti n'zosautsa kudya zakudya za m'nyanja zomwe zili ndi kukoma kofanana ndi masamba ena aliwonse a m'nyanja.
Kodi udzu wouma wa m'nyanja ndi wathanzi?
Gwero Labwino la Mavitamini ndi Mchere. Mtundu uliwonse wa udzu wa m'nyanja uli ndi zakudya zapadera. Kuwaza udzu wouma pazakudya zanu sikuti kumangowonjezera kukoma, kapangidwe kake ndi kakomedwe pazakudya zanu, koma ndi njira yosavuta yolimbikitsira kudya kwanu kwa mavitamini ndi mchere.
Kodi udzu wa m'nyanja ndi wokoma?
Zonse zidayamba ndi zokhwasula-khwasula za m'nyanjazi zomwe ndidagula ku supermarket yaku Japan sabata yatha. Tsopano, muchenjezedwe, mukudziwa kuti mukudya chinachake kuchokera m'nyanja pamene muluma pa imodzi mwa mapepala owonda a udzu wa m'nyanja. Ndithu kukoma anapeza.
Ubwino wodya udzu wa m'nyanja ndi chiyani?
Seaweed ndi chinthu chodziwika kwambiri pazakudya padziko lonse lapansi. Ndiwo chakudya chabwino kwambiri cha ayodini, chomwe chimathandizira chithokomiro chanu. Lilinso ndi mavitamini ndi mchere wina, monga vitamini K, mavitamini B, zinki ndi chitsulo, pamodzi ndi ma antioxidants omwe amathandiza kuteteza maselo anu kuti asawonongeke.
Kodi nsomba zam'madzi zimakoma ngati nyama yankhumba?
Dulse ndi dzina lodziwika bwino la mbewu zam'madzi zomwe zimakhala ndi kukoma kwa nyama yankhumba zikaphikidwa.
Kodi nsomba zam'madzi zimakupatsani mpweya?
Zomwe zili ndi fiber zambiri zomwe zili m'madzi am'madzi zimatha kuthandizira kugaya, koma zimatha kuyambitsa kusapeza bwino m'mimba. Gramu iliyonse ya ulusi imawonjezera, ndipo kumwa kangapo kwa udzu wam'nyanja patsiku kumatha kukukankhirani mosavuta pazakudya zomwe zaperekedwa tsiku lililonse. Kuchuluka kwa fiber kungayambitse kutupa, gasi komanso kudzimbidwa.
N'chifukwa chiyani udzu wa m'nyanja uli wokoma chonchi?
Mwachilengedwe imakhala ndi glutamic acid, yomwe ndi chinthu chokometsera chomwe chimapezeka kwambiri mu monosodium glutamate (MSG) ndipo imayambitsa kukoma kwake kwa umami. Ponena za ntchito zake, udzu wa m'nyanja ukhoza kuwonjezedwa ku mavalidwe, batala wophatikizika, zopakapaka, soups, mphodza, saladi, mazira, mpunga, Zakudyazi, ngakhalenso mchere.
Kodi madzi am'madzi amakupangitsani chimbudzi?
Udzu wa m'nyanja uli ndi ulusi wopangidwa ndi prebiotic, womwe umapangitsa anthu kuti atuluke ndikuthandizira kuchepetsa kudzimbidwa. Kafukufuku wochokera ku 2020 akuwonetsa kuti ulusi wambiri wam'madzi wam'nyanja umapangitsa kuti ukhale ngati mankhwala otsekemera achilengedwe. Ikhozanso kupititsa patsogolo thanzi la m'matumbo ndikuwongolera chimbudzi.
Kodi udzu wa m'nyanja ndi wovuta kugayidwa?
Udzu wa m'nyanja uli ndi mitundu yambiri ya chakudya chomwe chigayidwe chathu sichingagayike. Ma carbohydrate awa amaperekedwa ku mabakiteriya am'matumbo athu.
Kodi nsomba zam'madzi ndi masamba kapena nsomba zam'madzi?
Udzu wa m'nyanja ndi ndiwo zamasamba za m'nyanja, gwero la chakudya cha zamoyo za m'nyanja ndi anthu omwe amazidya m'njira zosiyanasiyana. Kunena zazakudya, udzu wam'nyanja uli ndi kuthekera kwapadera kotenga ayodini wambiri kuchokera m'nyanja yomwe thupi la munthu silingathe kupanga palokha, koma limafunikira kuti chithokomiro chizigwira ntchito bwino.
N'chifukwa chiyani udzu wa m'nyanja ndi wovuta kwambiri?
Zakudya zam'madzi zam'madzi zopakidwa - zowotcha zamafuta opaka mafuta a nori (omwe amatchedwanso laver) - nthawi zambiri amakhala ndi sodium yambiri yomwe imawonjezedwa ku chakudya chamchere chachilengedwe, chifukwa chake yang'anani mitundu ya mchere pang'ono.
Kodi chimachitika ndi chiyani ngati mumadya udzu wambiri wambiri?
Kudya udzu wambiri wouma - womwe wakhala chakudya chodziwika bwino - pakapita nthawi kumatha kukupatsani ayodini wochulukirapo, omwe amawonjezera chithokomiro chanu. Zotsatira zake, mutha kukhala ndi kutupa kapena goiter.
Kodi ndi bwino kudya nsomba zam'madzi tsiku lililonse?
Seaweed ndi yabwino kwa inu, koma osati tsiku lililonse. Ngakhale ayodini ndi abwino kwa inu, ndizotheka kupitilira. Adriana Barton, The Health Reporter for The Globe and Mail, ananena kuti ngakhale kuti ayodini wochuluka sakhala wapafupi, kudya udzu wambiri wa m’nyanja tsiku lililonse kungayambitse kusalinganikako.
N'chifukwa chiyani saladi yamchere imakhala ngati nyama yankhumba?
Gulu lofufuza kuchokera ku OSU's Hatfield Marine Science Center lavomereza mtundu watsopano wa algae wofiira wa m'madzi wotchedwa dulse womwe umawoneka ngati letesi wofiira, wodzaza ndi mapuloteni, ndipo ukaphikidwa, umakoma kwambiri ngati nyama yankhumba.
Kodi udzu wa m'nyanja umanunkhira bwanji?
Ikawola, imatulutsa chinthu chotchedwa hydrogen sulfide. Hydrogen sulfide ili ndi fungo losasangalatsa, ngati mazira owola. Ngakhale udzu wa m'nyanja sungathe kuvulaza thanzi lanu, tinyama tating'ono ta m'nyanja tomwe timakhala ku Sargassum titha kuyambitsa totupa pakhungu ndi matuza.
Kodi udzu wa m'nyanja ndi ndiwo zamasamba?
Udzu wa m'nyanja ukhoza kukhala gwero labwino lazakudya, makamaka kwa omwe amadya masamba. Malinga ndi kafukufuku wa 2014 wofalitsidwa mu nyuzipepala ya Nutrients, nori, udzu wa m'nyanja womwe umagwiritsidwa ntchito nthawi zambiri mu sushi, ndiye gwero labwino kwambiri la vitamini B12.
Kodi ndingadye bwanji sushi ngati sindimakonda udzu wa m'nyanja?
Mwamwayi, chifukwa cha kusinthasintha kwa sushi, udzu wa m'nyanja ukhoza kusinthidwa kuti ukhale ndi njira zina zomangira zathanzi, kuphatikizapo pepala la mpunga, tofu, Japanese omelet, nkhaka, avocado, mpunga, ndi pepala la soya. Kuphatikiza apo, mapepala a soya amatenga mbali yowonekera popanga sushi kupita kumlingo wina.
Kodi mungadye udzu wouma popanda kuphika?
Zilowerereni ndi kukhetsa udzu wanu wam'nyanja ndikuzigwiritsa ntchito zosaphika mwachindunji m'mbale zanu: Saladi, pasitala ndi zokonzekera zanu zonse. Zimagwira ntchito monga choncho ndipo ndizosangalatsa kwambiri.
Kodi mungatani kuti mchere wam'madzi ukhale wabwino?
Kukoma pang'ono, kopanda mchere wamchere kumaphatikizana bwino ndi zakudya zotsekemera, zotsekemera monga mapeyala, tahini, ndi hummus pazakudya zapamwamba kwambiri zam'nyanja. Muthanso kuzipaka ndi zokometsera, zothira madzi ngati nkhaka kapena kusangalala nazo limodzi ndi nsomba zamtundu wa sushi ndi zokometsera zamchere monga nsomba yosuta, miso paste, ndi msuzi wa soya.
Ndi zomera ziti zam'nyanja zomwe zili zathanzi?
M'madzi ofiira ndi gwero labwino la ayodini lomwe limapangitsa kuti chithokomiro chizigwira ntchito bwino. Amakhalanso gwero la chitsulo cha heme (mtundu wa chitsulo chomwe chingatetezedi kuchepa kwa iron-deficiency anemia). Zakudya zopatsa thanzi izi ndizothandiza makamaka ngati mukutsatira moyo wamasamba, osadya zamasamba kapena zomera.
Kodi mungadye udzu wa m'nyanja molunjika kuchokera kunyanja?
Udzu wa m'nyanja womwe utha kudyedwa wosaphika ukhoza kudyedwa wawisi (kunyanja kapena gombe) kapena wowumitsidwa kaye kenako nkumatafunidwa. Kuwiritsa kumakondedwa nthawi zina pamene udzu wa m'nyanja umakhala wouma mafupa.
Kodi nyanja yamchere imaletsa kukalamba?
Kuphatikiza pa zopindulitsa zomwe zili pamwambazi, nyanja yamchere imawala pankhani yotsutsa kukalamba. Kuchuluka kwake kwa vitamini C kumalimbikitsa kupanga kolajeni, yomwe ndi yofunikira pakhungu lowoneka laling'ono. Khungu limawoneka losalala komanso lotanuka. Zomwe zili ndi vitamini E zimathandizira chitetezo cha UV, kuteteza makwinya ndi madontho a dzuwa.
Ndi zomera ziti zam'madzi zomwe sizimakoma kwambiri nsomba?
Nori yabwino ikalawa imakhala ndi kukoma kwa umami - kutsekemera kwachilengedwe komwe timakonda mobisa popanda fungo lachilendo kapena nsomba. Isakhale ndi zokometsera zilizonse kapena zachilendo zomwe zimasakanikirana ndi mitundu ina yam'nyanja.
Kodi udzu wam'nyanja ndi wathanzi kuposa kale?
Chifukwa chake, m'malingaliro am'madzi am'madzi, makamaka pazakudya, ndi chakudya chapamwamba kawiri kuposa kale. Ngakhale kuti zakudya zamasamba ndizofunika kwambiri posankha zakudya zabwino kwambiri, sizikudziwika kuti nsomba zam'madzi zimakhala ndi mwendo wapadera pampikisano.
Ndi mapepala angati a zitsamba zam'nyanja zomwe zachuluka kwambiri?
Kwa anthu athanzi omwe alibe matenda a chithokomiro, malipiro omwe amaperekedwa tsiku lililonse kwa akuluakulu azaka 19 kapena kuposerapo ndi ma 150 ma micrograms ndipo malire apamwamba ndi 1,100 ma microgram, malinga ndi Dreher. “Zitsamba zonse za m’nyanja zimasiyanasiyana malinga ndi mmene zilili ndi ayodini.
Kodi saladi yam'madzi imatha kudwalitsani?
Saladi ya m'nyanja, monga zokolola zina zatsopano, ikhoza kukhala gwero la poizoni wa chakudya. Mu 2020, ophunzira oposa 3,000 ku Japan anadwala atadya saladi ya m’nyanja yamchere yomwe inali ndi matenda a E. coli.
Kodi udzu wam'nyanja uli ndi chitsulo chochuluka?
Chitsulo chimapezeka m'madzi am'nyanja pamtunda wapamwamba kusiyana ndi zomera zambiri zodziwika bwino za pamtunda, monga nyama ndi sipinachi. M'malo mwake, mu 8g ya Dulse muli chitsulo chochuluka kuposa 100g ya nyama yaiwisi ya sirloin. Izi zimapangitsa udzu wodyedwa kukhala chisankho chabwino kwa omwe amadya zakudya zamasamba ndi zamasamba omwe akufuna kuwonjezera zakudya zawo mwachilengedwe.
Kodi Seaweed ndi Superfood?
Pakati pa anthu omwe amadya zakudya zopatsa thanzi, udzu wam'nyanja umadziwika kuti ndi chakudya chambiri chopatsa thanzi. Udzu wa m'nyanja uli ndi mavitamini ndi mapuloteni, wodzaza ndi chitsulo-ndipo mtundu umodzi umakonda ngati nyama yankhumba.
Kodi udzu wam'nyanja umakupangitsani kugona?
Kudya udzu wam'nyanja, womwe ndi gwero lambiri la tryptophan, kungakuthandizeni kugona usiku wonse.
Kodi zakudya zaku Japan zimadya bwanji?
Popeza kumwa kwa udzu wa tsiku ndi tsiku kwa munthu aliyense ku Japan kwakhala kosasinthasintha zaka 40 zapitazi (4.3 g/tsiku mu 1955 ndi 5.3 g/tsiku mu 1995), akukhulupirira kuti kumwa wakame ndi nori kwathandizira kuchepa kwa kombu. kumwa.
Chifukwa chiyani masamba am'madzi ali ndi chenjezo la Prop 65?
Arsenic, Cadmium ndi Lead mu Seaweed and Seafood Products. Zidziwitso izi zimati zam'nyanja ndi nsomba zili ndi arsenic, cadmium ndi/kapena lead (ndi mankhwala ogwirizana nawo) motero zimafunika chenjezo la Prop. 65.
Ndani amadya udzu?
Ku China, Japan ndi Korea udzu wam'nyanja kwazaka mazana ambiri wakhala gawo lazakudya zatsiku ndi tsiku, ndipo amafuna kuti zitheke kuposa kupezeka. M'zakudya za ku Japan, mitundu yoposa 20 imagwiritsidwa ntchito - kuphatikizapo msuzi wa nsomba zam'nyanja zotchedwa "dashi" zomwe amakhulupirira kuti zimakhala ndi mankhwala omwe amapanga "kununkhira kwachisanu" komwe kumatchedwa "umami".
Kodi mumaphika bwanji nsomba zam'nyanja?
Kodi kuphika youma nyanja yamchere? Njira imodzi ndikuviika m'madzi m'madzi kwa maola 1-2, nthawi zina maola atatu, mpaka udzuwo ukhale wofewa kwambiri mbali zonse ziwiri. Pa mphodza kapena phala, ingong'amba zam'nyanja m'zidutswa ting'onoting'ono ndikuziyika mu mphodza kuti zisonkhezere kwa mphindi zisanu koma osapitirira mphindi 3.
Chifukwa chiyani udzu wam'nyanja umakoma ngati nsomba?
Udzu wam'nyanja umakoma ngati nsomba chifukwa umamera m'nyanja! Anthu ambiri amagwirizanitsa kukoma kwa mchere wa nsomba zambiri za m'nyanja ndi nsomba, koma si zomera zonse zam'nyanja zomwe zimakhala ndi sodium yambiri.
