I-Sushi: Inempilo noma ayinampilo?

-Delile

• Yini iSushi?
• Izithako ezinomsoco
• Inhlanzi
• Wasabi
• Izimila zasolwandle
• I-ginger eqoshiwe
• Ama-carbs acwengekile nokuqukethwe kwe-fiber ephansi
• Amaprotheni aphansi nokuqukethwe okunamafutha amaningi
• Okuqukethwe usawoti omningi
• Ukungcola ngamagciwane kanye nama-parasites
• Imercury nobunye ubuthi
• Ungazikhulisa kanjani izinzuzo zezempilo ze-sushi
• Okubalulekile

Abantu ngokuvamile bacabanga ukuthi i-sushi inempilo futhi iphilile.

Kodwa-ke, lesi sidlo esithandwayo saseJapan kaningi siqukethe inhlanzi eluhlaza. Ngaphezu kwalokho, idliwa njalo nesosi enosawoti omningi.

Ngakho-ke, ungahle ukhathazeke ngezinye zezithako zawo.

Lo mbhalo ubheka kabanzi i-sushi nemiphumela yayo yezempilo.

Yini iSushi?

ISushi umqulu wezimila zasolwandle ogcwele ilayisi eliphekiwe, inhlanzi eluhlaza noma ephekiwe nemifino.

Kuvamise ukusetshenziswa nge-soy sauce, i-wasabi, ne-ginger oqoshiwe.

ISushi yaqala ukuduma ngekhulu le-7 eJapane njengendlela yokulondoloza izinhlanzi.

Inhlanzi ehlanziwe yayicindezelwa phakathi kwelayisi nosawoti futhi yavunyelwa ukuba ibile amasonto ambalwa ize ilungele ukudliwa (1).

Cishe maphakathi nekhulu le-17, uviniga wanezelwa elayisi ukunciphisa isikhathi sokubila nokwenza ngcono ukunambitheka kwawo.

Inqubo yokuvutshelwa yashiywa ngekhulu le-19, lapho izinhlanzi ezintsha ziqala ukusetshenziswa esikhundleni salokho. Lokhu kuholele enguqulweni yokuqala ye-sushi eselungele ukudliwa oyijwayele namuhla (1).

ISushi iqhamuke eJapan futhi iqukethe irayisi elinephunga likaviniga, inhlanzi eluhlaza noma ephekiwe, nemifino - konke kusongwe ngotshani lwasolwandle.

Izithako ezinomsoco

ISushi ivame ukubhekwa njengokudla kwezempilo ngoba inezithako eziningi ezicebile zomsoco.

Inhlanzi

Inhlanzi iwumthombo omuhle wamaprotheni, iodine, namavithamini namaminerali amaningi.

Ngaphezu kwalokho, okunye kokudla okumbalwa ngokwemvelo okuqukethe uvithamini D ().

Ngaphezu kwalokho, inhlanzi iqukethe amafutha omega-3, adinga ubuchopho nomzimba wakho ukuze usebenze kahle. La mafutha asiza ukulwa nezimo zezokwelapha ezifana nesifo senhliziyo nesifo sohlangothi (,,).

Inhlanzi iphinde ixhunyaniswe nengozi engezansi yezifo ezithile ezizimele zomzimba, ukucindezeleka, nokulahleka kwememori nokubona ekugugeni (,,,,).

Wasabi

Ukunamathisela kwe-Wasabi kuvame ukukhonzwa eceleni kwe-sushi. Njengoba ukunambitheka kwayo kunamandla kakhulu, kudliwa kuphela ngamanani amancane.

Yenziwe ngesiqu esigayiwe se- Eutrema japonicum, okungeyomndeni ofanayo neklabishi, i-horseradish, ne-mustard.

I-Wasabi icebile nge-beta carotene, ama-glucosinolates, nama-isothiocyanates. Ucwaningo lubonisa ukuthi lezi zinhlanganisela zingaba nezindawo zokulwa namagciwane, anti-inflammatory, kanye ne-anticancer (,, 13,).

Kodwa-ke, ngenxa yokuntuleka kwesitshalo se-wasabi, izindawo zokudlela eziningi zisebenzisa isigaxa sokulingisa esenziwe ngenhlanganisela ye-horseradish, impuphu yesinaphi nodayi oluhlaza. Lo mkhiqizo akunakwenzeka ukuthi ube nezakhiwo ezifanayo zokudla okunempilo.

Izimila zasolwandle

INori uhlobo lwasolwandle olusetshenziselwa ukugoqa i-sushi.

Iqukethe izakhi zomzimba eziningi, kufaka phakathi i-calcium, i-magnesium, i-phosphorus, i-iron, i-sodium, iodine, i-thiamine, namavithamini A, C no-E (15).

Ngaphezu kwalokho, i-44% yesisindo sayo esomile amaprotheni, afaniswa nokudla kwezitshalo ezinamaprotheni aphezulu njengobhontshisi (16, 17).

Kodwa-ke, umqulu owodwa we-sushi unikeza izimila zasolwandle ezincane kakhulu, okwenza kungabi lula ukufaka isandla kakhulu kuzidingo zakho zansuku zonke zomsoco.

UNori anganikela futhi ngamakhemikhali alwa nama-virus, ukuvuvukala, nomdlavuza. Kodwa-ke, amazinga alezi zinhlanganisela mhlawumbe aphansi kakhulu ukuthi angaba neminye imiphumela efanelekile yezempilo (18).

I-ginger eqoshiwe

Uswidi omnandi, okhethiwe, owaziwa nangokuthi i-gari, uvame ukusetshenziselwa ukuhlanza ulwanga lwakho phakathi kwezingcezu ezahlukahlukene ze-sushi.

Ujinja ungumthombo omuhle we-potassium, i-magnesium, ithusi, ne-manganese ().

Ngaphezu kwalokho, ingahle ibe nezakhiwo ezithile ezisiza ukuvikela amabhaktheriya namagciwane (,).

Ucwaningo luqhubeka lukhombisa ukuthi ujinja ungathuthukisa inkumbulo futhi usize ukunciphisa isicanucanu, ubuhlungu bemisipha, ubuhlungu be-arthritic, ubuhlungu bokuya esikhathini, ngisho namazinga e-LDL (amabi) we-cholesterol (,,,,,).

ISushi iqukethe izithako ezahlukahlukene ezinempilo nezicebile ezinomsoco, njengezinhlanzi, i-wasabi, izimila zasolwandle, nojinja oqoshiwe.

Ama-carbs acwengekile nokuqukethwe kwe-fiber ephansi

Ingxenye eyinhloko ye-sushi ilayisi elimhlophe, elicwengisisiwe laphucwa cishe yonke ifayibha, amavithamini, namaminerali.

Ezinye izifundo ziphakamisa ukuthi ukudla okuphezulu kwama-carbs acwengekile kanye nokwenyuka okuhambisana nakho emazingeni kashukela egazini kungakhuthaza ukuvuvukala futhi kwandise ubungozi besifo sikashukela nesenhliziyo (,,).

Ngaphezu kwalokho, ilayisi le-sushi livame ukuphekwa noshukela. Ushukela owengeziwe kanye nokuqukethwe kwe-fiber ephansi kusho ukuthi ama-carbs e-sushi aphulwa ngokushesha ohlelweni lwakho lokugaya ukudla.

Lokhu kungaholela ku-spike kushukela wegazi namazinga e-insulin, angaba nomthelela ekudleni ngokweqile (,).

Kodwa-ke, ucwaningo luphakamisa nokuthi uviniga welayisi ongezwe kusushi ungasiza ukwehlisa ushukela wegazi, umfutho wegazi, namafutha egazi ().

Ukucela i-sushi yakho ukuthi ilungiselelwe ngelayisi elinsundu esikhundleni selayisi elimhlophe kungakhuphula okuqukethwe kwayo kwe-fiber nenani lokudla okunempilo.

Ungacela futhi ukuthi imiqulu yakho ilungiswe ngelayisi elincane nemifino ethe xaxa ukuze uqhubeke nokwandisa okuqukethwe kwezakhi.

ISushi iqukethe inani elikhulu lama-carbs acwengekile. Lokhu kungakwenza ube sethubeni lokudla ngokweqile futhi kungakhuphula ubungozi bokuvuvukala, uthayiphe 2 isifo sikashukela, nesifo senhliziyo.

Amaprotheni aphansi nokuqukethwe okunamafutha amaningi

ISushi ivame ukubhekwa njengesidlo esinciphisa isisindo.

Noma kunjalo, izinhlobo eziningi ze-sushi zenziwa ngamasoso anamafutha amaningi kanye ne-tempura batter ethosiwe, ekhulisa kakhulu okuqukethwe kwayo kwekhalori.

Ngokwengeziwe, ucezu olulodwa lwe-sushi ngokuvamile luqukethe inani elincane kakhulu lezinhlanzi noma imifino. Lokhu kuyenza ibe iphrotheyini ephansi, isidlo esine-fiber encane futhi ngenxa yalokho ayisebenzi kangako ekwehliseni indlala nesifiso sokudla (,).

Ukwenza isidlo sakho se-sushi esilandelayo sigcwalise ngokwengeziwe, zama ukuhambisana nesobho se-miso, i-edamame, i-sashimi, noma isaladi ye-wakame.

ISushi ijwayele ukuziqhayisa ngososo abanamafutha amaningi kanye nothayela kodwa inani elincanyana lemifino noma inhlanzi. Ukuntuleka kwamaprotheni nefayibha kungakusebenzisa kalula kube ukudla okunama-khalori amaningi okungenzeki ukuthi uzizwe ugcwele.

Okuqukethwe usawoti omningi

Isidlo se-sushi ngokuvamile siqukethe inani elikhulu kasawoti.

Okokuqala, irayisi ebelivame ukwenziwa livame ukuphekwa ngosawoti. Ngaphezu kwalokho, izinhlanzi ezibhemayo nemifino eqoshiwe nayo inosawoti.

Ekugcineni, kuvame ukuhanjiswa ne-soy sauce, enosawoti omningi kakhulu.

Usawoti omningi ekudleni kwakho ungakhuphula ingozi yokuba nomdlavuza wesisu. Kungakhuthaza nomfutho wegazi ophakeme kubantu abazwela kulesi sithako (,,).

Uma ufuna ukunciphisa ukudla kwakho usawoti, kufanele unciphise noma ugweme i-soy sauce, kanye ne-sushi elungiselelwe ngezinhlanzi ezibhemayo, njenge-mackerel noma i-salmon.

Yize isobho le-miso lingakusiza ukukuvimbela ekudleni ngokweqile, liqukethe usawoti omningi. Uma ubheka ukudla kwakho usawoti, ungahle uthande ukukugwema futhi.

ISushi ingapakisha usawoti omningi, okungakhuphula ubungozi bokuba nomdlavuza wesisu futhi kukhuthaze umfutho wegazi ophakeme kwabanye abantu.

Ukungcola ngamagciwane kanye nama-parasites

Ukudla i-sushi eyenziwe ngenhlanzi eluhlaza kungakubeka engcupheni yokutheleleka kusuka kuma-bacteria ahlukahlukene kanye nama-parasites (,,, 43).

Ezinye zezinhlobo ezivame ukutholakala ku-sushi zifaka phakathi Salmonella, ahlukahlukene Vibrio amagciwane, futhi Anisakis futhi I-Diphyllobothrium izimuncagazi (,,,).

Kubalulekile ukuqaphela ukuthi i-Food and Drug Administration (i-FDA) okwamanje ayikulawuli ukusetshenziswa kwelebuli "yezinhlanzi ezisebangeni le-sushi". Ngakho-ke, leli lebula aliqinisekisi ukuthi i-sushi oyidlayo iphephile.

Ukuphela komthethonqubo wamanje ukuthi izinhlanzi ezithile kufanele zifriziwe ukubulala noma yimaphi ama-parasites ngaphambi kokuba zinikezwe ziluhlaza.

Olunye ucwaningo lwakamuva luhlolisise inhlanzi eluhlaza esetshenziswe ezindaweni zokudlela ezingama-23 zasePortugal kwatholakala ukuthi amasampula angama-64% ayengcoliswe ngama-microorganisms ayingozi (48).

Kodwa-ke, izinqubo ezifanele zokucubungula ukudla nokuphatha zinganciphisa ubungozi bokungcola (49,).

Ukunciphisa ubungozi bokudla ushevu ekudleni, zihlose ukudla i-sushi ezindaweni zokudlela ezihloniphekile ezingase zilandele izindlela ezifanele zokuphepha kokudla. Ungakhetha futhi imiqulu yemifino noma eyenziwe ngezinhlanzi eziphekiwe.

Abanye abantu - kufaka phakathi abesifazane abakhulelwe, izingane ezincane, abantu abadala asebekhulile, nalabo abanamasosha omzimba abuthakathaka - bangadinga ukugwema ngokuphelele i-sushi eyenziwe ngenhlanzi eluhlaza.

I-Sushi eyenziwe ngenhlanzi eluhlaza ingaqukatha amagciwane ayingozi nama-parasites. Ukulungiswa nokuphathwa kokudla okungalungile kwandisa ubungozi bokungcola.

Imercury nobunye ubuthi

Izinhlanzi nazo zingaqukatha izinsimbi ezisindayo njenge-mercury ngenxa yokungcola kolwandle.

Izinhlanzi ezidla ezinye, njenge-tuna, i-swordfish, i-mackerel, i-marlin, ne-shark, zivame ukuba namazinga aphezulu kakhulu.

Izinhlobo zezinhlanzi zasolwandle eziphansi kwe-mercury zifaka i-salmon, i-eel, i-sea urchin, i-trout, i-crab ne-octopus ().

Ezinye izinhlobo zobuthi ezitholakala ezinhlanzini zingaholela ku-ciguatera noma ku-scombroid poisoning ().

Ama-sea bass, i-grouper, ne-red snapper yikho okungaholela ekufakeleni ubuthi be-ciguatera, kanti ubuthi be-scombroid kungenzeka buqhamuke ngokudla i-tuna, i-mackerel, noma i-mahi-mahi (52).

Unganciphisa ubungozi bakho ngokugwema izinhlobo zezinhlanzi ezingangcoliswa kakhulu.

Izinhlobo ezithile zezinhlanzi zilula ukuthi zingcoliswe ubuthi, kufaka phakathi i-mercury.

Ungazikhulisa kanjani izinzuzo zezempilo ze-sushi

Ukuze uthole izinzuzo eziningi zezempilo ku-sushi, landela le mihlahlandlela elula:

• Khulisa ukudla kwakho okunomsoco. Khetha ama-sushi rolls enziwe ngelayisi onsundu ngaphezu kwalawo enziwe ngelayisi elimhlophe.
• Thanda imiqulu yesandla emise okwesigaxa (temaki), equkethe irayisi elingaphansi kunemiqulu yendabuko eyengeziwe.
• Khulisa okuqukethwe kwamaprotheni nefayibha kokudla kwakho. Hambisana ne-sushi yakho nge-edamame, isaladi ye-wakame, isobho se-miso, noma i-sashimi.
• Gwema imiqulu eyenziwe ngoshizi kakhilimu, amasoso, noma i-tempura. Ukwakha ukuqina ngaphandle kwalezi zithako ezingenampilo, cela imifino eyengeziwe.
• Sika usoso wesoya. Uma uzwa usawoti, gwema isosi yesoya noma cwilisa kancane i-sushi yakho kuyo.
• Oda i-sushi ezindaweni zokudlela ezinedumela elihle, okungenzeka ukuthi zilandele izindlela ezifanele zokuphepha kokudla.

Kunezindlela ezahlukahlukene zokwandisa izinzuzo zezempilo ze-sushi yakho ngenkathi unciphisa izinkinga zayo ezingaba khona.

Okubalulekile

ISushi umqulu waseJapan owenziwe ngelayisi, izimila zasolwandle, imifino nezinhlanzi zasolwandle eziluhlaza noma eziphekiwe.

Inothile ngamavithamini amaningana, amaminerali, kanye nezinhlanganisela ezikhuthaza impilo.

Noma kunjalo, ezinye izinhlobo ziphezulu kuma-carbs ahlanjululwe, usawoti, namafutha angenampilo.

Noma kunjalo, uma uhlakanipha ngokuthi uyidla kanjani, i-sushi ingenza ukwengeza okuhle ekudleni okulinganiselayo.