Emma Miller
Nakuba i-Sushi ingaba ukukhetha okunempilo, ezinye izinketho zemenyu zingase zibe noshukela ophezulu. Uma usesimweni sokuthola isidlo sasemini esisheshayo nesimnandi noma isidlo sakusihlwa, i-sushi ingase ifike engqondweni yakho. I-Sushi itholakala cishe yonke indawo, futhi izindawo zokudlela eziningi ze-sushi zinemenyu evumelana cishe nanoma yisiphi isidingo sokudla.
Nakuba i-Sushi ingaba ukukhetha okunempilo, ezinye izinketho zemenyu zingase zibe phezulu ngoshukela, i-sodium, nama-calories aphelele abanye abantu abangase bafune ukuwagwema noma banciphise ekudleni kwabo. Lesi sihloko sidingida ezinye ze-sushi enempilo kakhulu nezinto zemenyu ezihlobene futhi sibala ezinye izithako ze-sushi ongase ufune ukuzikhawulela.
Izindawo zokudlela ze-Sushi ngokuvamile zinamamenyu abanzi ahlanganisa izinketho eziningi ezinempilo. Ezindaweni zokudlela eziningi ze-sushi, unenketho yokukhetha irayisi elinsundu noma elimhlophe. Nakuba ungakwazi ukujabulela irayisi elimhlophe njengengxenye yokudla okunempilo, okunomsoco, irayisi elinsundu linamaprotheni amaningi, i-fiber, ama-antioxidants, namavithamini namaminerali athile kunelayisi elimhlophe.
Irayisi elinsundu liphinde lehlise amazinga kashukela egazini kunelayisi elimhlophe futhi livame ukunikeza ukusutha okwengeziwe. Ngakho-ke, ngisho noma kunempilo ngokuphelele uku-oda i-sushi ngerayisi elimhlophe ngezikhathi ezithile, ukukhetha irayisi elinsundu kaningi cishe kungcono empilweni yakho iyonke. Nazi ezinye izinhlobo ezinempilo ze-sushi okufanele zicatshangelwe.
Sashimi
I-Sashimi iyinhlanzi eluhlaza esanda kusikwa. Ezinye zezinhlobo ezidume kakhulu ze-sashimi zifaka i-salmon, i-tuna, i-squid, ingwane, ne-flounder.
I-Sashimi iyimenyu ye-sushi elula futhi enothile ngezakhi zomzimba enokuqukethwe kwamaprotheni amaningi. Amaprotheni ayi-macronutrient esuthisa kakhulu, futhi ukukhetha ukudla okunamaprotheni amaningi uma uphuma kuyindlela ehlakaniphile yokuqinisekisa ukuthi ukudla kwakho kuyagculisa.
I-113-gram ye-salmon eluhlaza iqukethe:
- Amakholori: 144 kcal
- Amaprotheni: 23 amagremu
- Amafutha: 5 г
Futhi inothile ngamavithamini namaminerali amaningi, njenge-selenium, i-potassium, namavithamini B. Zama ukujabulela isiphuzo se-sashimi esigcwele amaprotheni ngaphambi kwesifundo sakho esikhulu, noma hlanganisa izingcezu ezimbalwa ze-sashimi nezinye izitsha ezinomsoco kumenyu ukuze uthole isidlo sasemini esanelisayo. Khumbula ukuthi kukhona ubungozi obuthile obuhlobene nokudla inhlanzi eluhlaza, ngakho yidla kuphela i-sashimi ezindaweni zokudlela ze-sushi ezinedumela elihle.
Roll "Rainbow"
Njengoba igama layo liphakamisa, i-Rainbow Roll iqukethe izithako ezinemibala egqamile. Amaresiphi amaroli wothingo angahluka, kodwa ngokuvamile aqukethe ukhukhamba, ukwatapheya, izinkalankala, nezinhlobo ezihlukahlukene zezinhlanzi, njenge-tuna ne-salmon.
Imiqulu yothingo nayo iqukethe ungqimba lwe-nori yasolwandle kanye nongqimba lwerayisi. Ungacela irayisi elinsundu uma ufuna ukudla kukhuphuke kancane kunomsoco. I-rainbow rolls inothile ngamaprotheni namafutha anempilo avela emithonjeni eminingi yokudla kwasolwandle equkethe. Futhi ziwumthombo omuhle we-fiber, amavithamini, amaminerali, nama-antioxidants.
Imiqulu yemifino nelayisi elinsundu
Uma ungeyena umlandeli omkhulu wokudla kwasolwandle, amaroli emifino angase abe i-oda lakho elisha le-sushi eliyintandokazi. Iningi lezindawo zokudlela ze-sushi zinikeza izinhlobo ezimbalwa zamaroli e-sushi asekelwe ezitshalweni, afana nokwatapheya namaroli wekhukhamba, amaroli kakotapheya, namaroli emifino axutshwe. Umqulu wemifino oxubile ungase ube nemifino eminingana, njengesanqante, ikhukhamba, isithombo, ne-asparagus. Futhi ngokuvamile aqukethe ukwatapheya ukunikeza ukuthungwa ukhilimu.
Imiqulu yemifino igcwele i-fiber evela ezinhlobonhlobo zemifino, ukwatapheya, nelayisi elinsundu. Ngaphezu kwalokho, ngokuvamile ane-caloric encane kunezinye izinhlobo ze-sushi. Ngisho noma ungawuboni umqulu wemifino kumenyu, uma uyicela, izindawo zokudlela eziningi ze-sushi zizokwenzela umqulu wemifino kunoma iyiphi imifino ezinayo.
Uma ulandela ukudla okusekelwe esitshalweni noma kwe-vegan, ungangeza i-tofu noma imiqulu embalwa yemifino enobhontshisi we-edamame oshubile ukuze uthole amaprotheni. Ungaphinda ube namaroli emifino ane-sashimi noma ukudla kwasolwandle okuphekiwe njengesidlo esiphelele.
Gcoba nge-salmon ne-avocado
Kokubili i-salmon ne-avocado kunempilo. I-Salmon iwumthombo ocebile wezakhi eziningi, okuhlanganisa amaprotheni, amafutha anempilo, i-selenium, ne-vitamin B12, kanti ukwatapheya une-fiber, i-magnesium, i-vitamin C, i-vitamin E, ne-folic acid.
Ukudla i-salmon njalo kungasiza ukwehlisa amazinga e-triglyceride futhi kwandise amazinga e-cholesterol e-HDL (enhle) evikelayo egazini. Khonamanjalo, ukwengeza ukwatapheya ekudleni kwakho kungasiza ukwehlisa i-cholesterol ye-LDL (embi) futhi kuthuthukise ukudla kwakho konke okunomsoco. Iningi lezindawo zokudlela ze-sushi zizokunikeza ama-salmon alula kanye nama-avocado rolls enziwe nge-nori nelayisi, okuyisinqumo esinempilo.
Inhlanzi ephekiwe
Nakuba ama-sushi rolls amaningi equkethe izinhlanzi ezingavuthiwe, ungakwazi uku-oda izinhlanzi eziphekiwe uma uthanda. Izindawo zokudlela eziningi ze-sushi zinikeza ukudla kwasolwandle okuphekiwe. Ungakwazi uku-oda inhlanzi ephekiwe futhi uyihlanganise nezinye izinto zemenyu enempilo, njengesaladi yokhula lwasolwandle, isaladi likakotapheya, noma umqulu wemifino, ukuze uthole ukudla okunomsoco. Uma ungayiboni inketho yenhlanzi ephekiwe, buza uweta wakho ukuthi umpheki uzimisele yini ukukulungiselela isidlo esiphekiwe.
Amasaladi ane-seaweed kanye ne-avocado
Izindawo zokudlela ze-Sushi ngokuvamile zinikeza izinhlobo eziningana ezahlukene zamasaladi, okuhlanganisa amasaladi okhula lwasolwandle namasaladi kakotapheya. Amasaladi kakotapheya ngokuvamile ahlanganisa ukwatapheya osikiwe othelwe ngejinja enongiwe noma ukugqoka okusekelwe ku-miso.
Amasaladi okhula lwasolwandle enziwa nge-wakame seaweed, engumthombo omuhle wezakhi ezifana ne-folic acid, manganese, ne-magnesium. I-Wakame ivamise ukuxutshwa nengxube yamafutha kasesame, uviniga werayisi, isoso yesoya, nezinye izithasiselo ezinokunambitheka.
Izithako ezingezona-ezinempilo kangako okufanele uziqaphele
Ezinye izithako ezisetshenziswa kumenyu yendawo yokudlela ye-sushi akuyona into engcono kakhulu yezempilo ngokujwayelekile, ikakhulukazi uma uzidla njalo. Akulimazi ukuwadla ngezikhathi ezithile, kodwa kufanele kukhawulelwe kunoma yikuphi ukudla okunomsoco.
Lezi zithako zingakhuphula i-sodium, amafutha, ushukela, nokuqukethwe kwekhalori sekukonke kwesitsha sakho se-sushi. Nazi ezinye izithako nezitayela zokupheka okufanele uzibheke lapho u-oda i-sushi.
I-Tempura
I-Tempura isitayela sokupheka esihlanganisa ukuthosa nokuthosa okujulile. Imifino e-tempura, ekudleni kwasolwandle, nasenyameni iqukethe amafutha amaningi angenampilo nama-calories, ngakho-ke kungcono ukuwagwema. Kubalulekile ukwazi izithako zemenyu ye-sushi, njengoba ama-sushi rolls amaningi aqukethe ukudla kwasolwandle noma imifino ku-tempura batter.
Ngaphezu kwalokho, izindawo zokudlela ze-sushi zivame ukunikeza izitsha ze-tempura ezihlanganisa inkukhu eshayiwe i-tempura noma inhlanzi ehlinzekwa ngemifino ye-tempura. Lezi zidlo zingaba nama-kilojoule amaningi namafutha.
I-Teriyaki namanye amasoso anoshukela
I-Teriyaki namanye amasoso amnandi asetshenziswa ezindaweni zokudlela ze-sushi angaqukatha inani elikhulu likashukela ongeziwe, okuyingozi empilweni jikelele. Ngenxa yalesi sizathu, kungcono ukunciphisa ukusetshenziswa kwamasoso amnandi, kufaka phakathi lawo anikezwa ezindaweni zokudlela ze-sushi.
Uma ufuna uku-oda isidlo se-teriyaki noma esinye isidlo esiphekwe ngesosi kashukela, cela isoso eseceleni bese uyisebenzisa njengoba kudingeka ukuze unciphise ukudla kwakho ushukela owengeziwe.
Ushizi okhilimu, imayonnaise, nezinye izithasiselo ezinamakhalori amaningi
Eminye imiqulu ye-sushi iqukethe izithako ezinokhilimu njengoshizi okhilimu nemayonnaise. Nakuba lezi zithako zimnandi, zingakhuphula ngokuphawulekayo okuqukethwe kwekhalori iyonke yamaroli e-sushi. Lokhu kungenxa yokuthi amafutha ane-caloric kakhulu kunama-carbohydrate noma amaprotheni.
Uma ufuna ukudla umqulu onemayonnaise noma ukhilimu ushizi, buza isikhonzi sakho ukuthi umpheki anganciphisa yini inani likashizi okhilimu noma imayonnaise kuresiphi.
Inani elikhulu elayisi
Nakuba irayisi lingaba ingxenye yokudla okunempilo, kulula kakhulu ukudla irayisi eliningi endaweni yokudlela ye-sushi. Uma udla ama-sushi rolls amaningana, ungadla ama-rice amabili noma ngaphezulu, kuye ngokuthi i-sushi ilungiswa kanjani. Ngaphezu kwalokho, izitsha ezingezona ze-sushi, njengenkukhu ye-teriyaki, zingabandakanya izingxenye ezinkulu zelayisi, ezivame ukwanela abantu abaningana.
Ngaphezu kwalokho, irayisi le-sushi livame ukwenziwa noshukela ukuze lilenze linamathele. Lokhu kwandisa futhi okuqukethwe kwe-carbohydrate kanye nekhalori. Ukudla irayisi eliningi, ikakhulukazi irayisi elimhlophe, kungathinta kabi ushukela wakho osegazini futhi kubangele ukuthi udle ama-calories amaningi kakhulu ngesikhathi esisodwa.
Ukuze ulawule ukudla kwakho okunama-carbohydrate, ungacela irayisi elincane ku-sushi yakho. Ungakwazi futhi ukuhlanganisa i-sushi roll nelayisi nezinketho ezine-carb ephansi njenge-sashimi, inhlanzi ephekiwe, noma izitsha ezisekelwe emifino.
