USushi: Ngaba usempilweni okanye awunampilo?

Umxholo

• Yintoni iSushi?
• Izithako ezinobutyebi
• Intlanzi
• Wasabi
• Ingca yolwandle
• Ijinja ekhethiweyo
• Iicarb esulungekileyo kunye nomxholo wefayibha ephantsi
• Iprotheni ephantsi kunye nomxholo weoli ophezulu
• Umxholo wetyuwa ephezulu
• Ukungcola ngeentsholongwane kunye nezidleleli
• Imercury kunye nezinye iityhefu
• Ungazandisa njani izibonelelo zempilo zesushi
• Umgca wezantsi

Abantu ngokubanzi bacinga ukuba i-sushi inesondlo kwaye isempilweni.

Nangona kunjalo, oku kutya kuthandwayo kwaseJapan kuhlala kuneentlanzi eziluhlaza. Ngaphezulu, ityiwa rhoqo kunye nesosi enetyuwa eninzi.

Ke, unokuba nexhala ngezinye zezinto zalo.

Eli nqaku lithatha inkangeleko eneenkcukacha ngeSushi kunye neziphumo zayo zempilo.

Yintoni iSushi?

ISushi sisongo solwandle esizaliswe yirayisi ephekiweyo, intlanzi eluhlaza okanye ephekiweyo kunye nemifuno.

Idla ngokutya kunye nesosi yesosi, i-wasabi, kunye nejinja ekhethiweyo.

USushi waqala waduma ngenkulungwane ye-7 eJapan njengendlela yokugcina iintlanzi.

Iintlanzi ezicociweyo zazicinezelwe phakathi kwerayisi netyuwa kwaye zavunyelwa ukuba zibile iiveki ezimbalwa de ibe ilungele ukutyiwa (1).

Malunga nenkulungwane ye-17, iviniga yongezwa kwilayisi ukunciphisa ixesha lokuvumba kunye nokuphucula incasa.

Inkqubo yokuvumba yashiywa ngenkulungwane ye-19, xa kwaqala ukusetyenziswa intlanzi entsha endaweni yayo. Oku kukhokelele kuhlobo lwangaphambili lwe-sushi ekulungele ukutyiwa oqhele kuyo namhlanje (1).

ISushi yavela eJapan kwaye inerayisi enencasa yeviniga, intlanzi eluhlaza okanye ephekiweyo, kunye nemifuno- yonke isongelwe ngulwandle.

Izithako ezinobutyebi

ISushi ihlala ithathwa njengokutya okusempilweni kuba inezinto ezininzi ezityebileyo.

Intlanzi

Intlanzi ngumthombo olungileyo weprotein, iodine, kunye neevithamini kunye neeminerals.

Ukongeza, koku kukutya okumbalwa okuqulathe ivithamin D ().

Ngaphezu koko, intlanzi iqulethe amafutha e-omega-3, ekufuneka ukuba ingqondo kunye nomzimba wakho usebenze ngokufanelekileyo. La mafutha anceda ukulwa neemeko zonyango ezinjengesifo sentliziyo kunye nokubetha (,,).

Intlanzi ikwanxulunyaniswa nomngcipheko osezantsi wezifo ezithile ezizimela komzimba, uxinzelelo, kunye nokuphulukana nenkumbulo kunye nombono ebudaleni (,,,,).

Wasabi

Ukuncamathisela kwe-Wasabi kuhlala kunikezelwa ecaleni kwesushi. Njengokuba incasa yawo yomelele kakhulu, ityiwa kuphela ngexabiso elincinci.

Yenziwe ngesiqu esisikiweyo se Eutrema japonicumElilungu losapho olunye kunye neklabishi, ihorseradish kunye ne-mustard.

I-Wasabi ityebile kwi-beta carotene, i-glucosinolates, kunye ne-isothiocyanates. Uphando lubonisa ukuba ezi zinto zinokuba ne-antibacterial, anti-inflammatory, kunye ne-anticancer properties (,, 13,).

Nangona kunjalo, ngenxa yokunqongophala kwesityalo se-wasabi, iivenkile ezininzi zisebenzisa isampulu yokuxelisa eyenziwe ngokudityaniswa kwehorseradish, umgubo we-mustard, kunye nedayi eluhlaza. Le mveliso ayinakulindeleka ukuba ibeneempawu ezifanayo zesondlo.

Ingca yolwandle

UNori luhlobo lwaselwandle olusetyenziselwa ukuqengqa i-sushi.

Inezakha mzimba ezininzi, kubandakanya i-calcium, i-magnesium, i-phosphorus, i-iron, i-sodium, iodine, i-thiamine, kunye neevithamini A, C no-E (15).

Ngaphezulu, i-44% yobunzima bayo obomileyo yiproteni, enokuthelekiswa nokutya okuphezulu kweeproteni ezinje ngeembotyi zesoya (16, 17).

Nangona kunjalo, umqulu omnye weSushi ubonelela ngesityalo saselwandle esincinci kakhulu, esenza ukuba kungathandeki ukuba negalelo elikhulu kwiimfuno zakho zemihla ngemihla zezondlo.

UNori unokunikezela ngezixhobo ezilwa neentsholongwane, ukudumba, kunye nomhlaza. Nangona kunjalo, amanqanaba ala manqaku asezantsi kakhulu ukuba angabinaziphumo zempilo zichaphazelekayo (18).

Ijinja ekhethiweyo

Iswiti, ijinja ekhethiweyo, ekwabizwa ngokuba yi-car, ihlala isetyenziselwa ukucoca inkalakahla yakho phakathi kwamaqhekeza e-sushi.

Ijinja ngumthombo olungileyo we potassium, nemagniziyam, nobhedu, kunye manganese ().

Ukongeza, inokuba neepropathi ezithile ezinceda ukukhusela kwiibhaktheriya kunye neentsholongwane (,).

Izifundo ziyaqhubeka zibonisa ukuba ijinja inokuphucula inkumbulo kwaye incede ukunciphisa isicaphucaphu, iintlungu zemisipha, iintlungu zesifo samathambo, iintlungu zokuya exesheni, kunye ne-LDL (embi) amanqanaba e-cholesterol (,,,,,).

ISushi iqulethe izithako ezahlukileyo ezisempilweni nezinezondlo, ezinje ngeentlanzi, isabi, ulwandle, kunye nejinja ekhethiweyo.

Iicarb esulungekileyo kunye nomxholo wefayibha ephantsi

Elona candelo liphambili leSushi yirayisi emhlophe, esulungekisiweyo yaza yahluthwa phantse yonke ifayibha, iivithamini kunye neeminerali.

Olunye uphononongo lubonisa ukuba ukutya okuphezulu kwee-carbs ezicociweyo kunye nokunyuka okunxulunyaniswa namanqanaba eswekile yegazi kunokukhuthaza ukudumba kunye nokunyusa umngcipheko wesifo seswekile kunye nesifo sentliziyo (,,).

Ngaphezulu, irayisi yesushi ihlala ilungiswa kunye neswekile. Iswekile esongeziweyo kunye nomxholo wefayibha ophantsi kuthetha ukuba ii-carb ze-sushi zophukile ngokukhawuleza kwinkqubo yakho yokwetyisa.

Oku kungakhokelela kwisipikisi eswekile yegazi kunye namanqanaba e-insulin, anokuthi abe negalelo kukutya kakhulu (,).

Nangona kunjalo, uphononongo lukwacebisa ukuba iviniga yerayisi eyongezwe kwi-sushi inokunceda ukuthoba iswekile yegazi, uxinzelelo lwegazi, kunye namafutha egazi ().

Ukucela i-sushi yakho ukuba ilungiselelwe ngerayisi emdaka endaweni yelayisi emhlophe kunokunyusa umxholo wayo wefayibha kunye nexabiso lesondlo.

Unokucela ukuba ii-roll zakho zilungiswe ngerayisi encinci kunye nemifuno engaphezulu ukuze uqhubeke nokunyusa umxholo wesondlo.

I-Sushi iqulethe inani elikhulu le-carbs ecocekileyo. Oku kunokukwenza ukuba utye kakhulu kwaye kunokunyusa umngcipheko wokudumba, uhlobo lwesibini lweswekile, kunye nesifo sentliziyo.

Iprotheni ephantsi kunye nomxholo weoli ophezulu

I-Sushi ihlala ithathwa njengokutya okuphulukana nobunzima.

Okwangoku, uninzi lweentlobo ze-sushi zenziwa ngeesosi ezinamafutha aphezulu kunye ne-tempura batter eyosiweyo, eyonyusa kakhulu umxholo wekhalori.

Ukongeza, isiqwenga esinye se-sushi ngokubanzi siqulathe isixa esincinci kakhulu seentlanzi okanye imifuno. Oku kuyenza ibe yiprotein esezantsi, isidlo esinefayibha encinci kwaye kungasebenzi kakhulu ekunciphiseni indlala kunye nokutya (,).

Ukwenza isidlo sakho se-sushi esilandelayo sigcwalise ngakumbi, zama ukuhamba kunye nesobho se-miso, i-edamame, isashimi, okanye isaladi ye-wakame.

USushi uhlala eqhayisa ngeesosi ezinamafutha aphezulu kunye nothombo kodwa isixa esincinci semifuno okanye intlanzi. Ukunqongophala kweprotein kunye nefayibha kungayiguqula ngokulula ibe sisidlo sekhalori ephezulu ekungenakwenzeka ukuba uzive ugcwele.

Umxholo wetyuwa ephezulu

Isidlo se-sushi ngokubanzi sinesixa esikhulu setyuwa.

Okokuqala, irayisi isetyenziselwa ukuyipheka ihlala iphekwa ngetyuwa. Ukongeza, iintlanzi ezitshayiweyo kunye nemifuno ekhethiweyo ikwagcina ityuwa.

Okokugqibela, ihlala inikwa isosi yesosi, ephezulu kakhulu ityuwa.

Ityuwa eninzi ekutyeni kwakho inokunyusa umngcipheko womhlaza wesisu. Inokukhuthaza uxinzelelo lwegazi oluphezulu kubantu abanovakalelo kwesi sithako (,,).

Ukuba ufuna ukunciphisa ukutya kwakho ityuwa, kuya kufuneka unciphise okanye uphephe isosi yesosi, kunye nesushi elungiselelwe ngentlanzi yokutshaya, njengemackerel okanye isalmon.

Nangona isobho se-miso sinokukunceda ukuba ungadli ngokutya kakhulu, sinetyuwa eninzi. Ukuba ujonge ukutya kwakho ityuwa, unokufuna ukuyiphepha nayo.

ISushi inokupakisha isixa esikhulu setyuwa, esinokunyusa umngcipheko womhlaza wesisu kunye nokukhuthaza uxinzelelo lwegazi oluphezulu kwabanye abantu.

Ukungcola ngeentsholongwane kunye nezidleleli

Ukutya i-sushi eyenziwe ngentlanzi eluhlaza kunokubeka emngciphekweni wosulelo kwiibhaktheriya ezahlukeneyo kunye nezidleleli (,,, 43).

Ezinye zeentlobo ezifumaneka rhoqo kwi-sushi zibandakanya Salmonella, ezahlukeneyo Vibrio iintsholongwane, kunye Anisakis kwaye Diphyllobothrium izidleleleli (,,,).

Kubalulekile ukuba uqaphele ukuba uLawulo lwezoKutya kunye noLawulo lweziyobisi (i-FDA) okwangoku alusebenzisi ukusetyenziswa kwelebheli "ye-sushi-grade fish". Kananjalo, le lebhile ayiqinisekisi ukuba i-sushi oyityayo ikhuselekile.

Ummiselo okhoyo ngoku kukuba iintlanzi ezithile mazibe ngumkhenkce ukuze zibulale naziphi na iiparasites ngaphambi kokuba zinikwe ziluhlaza.

Olunye uphononongo lwamva nje kuvavanye intlanzi eluhlaza esetyenziswe kwiindawo zokutyela ezingama-23 zasePortugal kwaye yafumanisa ukuba i-64% yeesampulu zazingcoliswe ziintsholongwane eziyingozi (48).

Nangona kunjalo, ukulungiswa kokutya kunye neenkqubo zokuphatha kunokunciphisa umngcipheko wongcoliseko (49,).

Ukunciphisa umngcipheko wetyhefu yokutya, jolisa ukutya isushi kwiindawo zokutyela ezaziwayo ezinokuthi zilandele iindlela ezifanelekileyo zokukhusela ukutya. Unokukhetha kwakhona imiqolo yemifuno okanye eyenziweyo ngeentlanzi eziphekiweyo.

Abanye abantu-kubandakanya abasetyhini abakhulelweyo, abantwana abancinci, abantu abadala, kunye nabo banamajoni omzimba abuthathaka-banokufuna ukuthintela ngokupheleleyo i-sushi eyenziwe ngentlanzi eluhlaza.

ISushi eyenziwe ngeentlanzi eziluhlaza inokuba neentsholongwane ezinobungozi kunye neeparasites. Ukulungiswa kokutya okungalunganga kunye nokuphathwa kwandisa umngcipheko wongcoliseko.

Imercury kunye nezinye iityhefu

Iintlanzi zingaqulatha izinyithi ezinzima ezifana ne-mercury ngenxa yongcoliseko lwaselwandle.

Iintlanzi ezizingelayo, ezifana ne-tuna, i-swordfish, i-mackerel, i-marlin kunye ne-shark, zihlala zinezinga eliphezulu.

Iindidi zokutya kwaselwandle ezisezantsi kwi-mercury zibandakanya i-salmon, i-eel, i-urchin yolwandle, i-trout, unonkala kunye ne-octopus ().

Ezinye iintlobo zetyhefu efumaneka kwintlanzi zinokukhokelela kwi-ciguatera okanye kwi-scombroid poisoning ().

I-Sea bass, grouper, kunye ne-red snapper zezona zinto zinokukhokelela kwityhefu ye-ciguatera, ngelixa ityhefu ye-scombroid inokubangelwa kukutya ityhuna, i-mackerel, okanye i-mahi-mahi (52).

Unokuwunciphisa umngcipheko ngokuphepha iintlobo zeentlanzi ezinokuthi zingcoliswe.

Iindidi ezithile zeentlanzi zinokuthi zingcoliswe ziityhefu, kubandakanya nemercury.

Ungazandisa njani izibonelelo zempilo zesushi

Ukufumana ezona zibonelelo zezempilo kwi-sushi, landela ezi zikhokelo zilula:

• Yandisa ukutya kwakho okunesondlo. Khetha ii-sushi rolls ezenziwe ngerayisi emdaka ngaphezulu kwezo zenziwe ngerayisi emhlophe.
• Thanda ii-rolls ezimile ngesandla (temaki), eziqulathe irayisi encinci kunemiqolo yesiqhelo.
• Yandisa iprotein kunye nefayibha yomxholo wesidlo sakho. Khapha i-sushi yakho kunye ne-edamame, isaladi ye-wakame, isuphu ye-miso, okanye isashimi.
• Gwema imiqulu eyenziwe nge-cream cream, i-sauces, okanye i-tempura. Ukwenza ukonakala ngaphandle kwezi zinto zingenampilo, cela imifuno eyongezelelweyo.
• Sika isosi yesosi. Ukuba une-salt-sensitive, thintela isosi yesoya okanye cwilisa kancinci i-sushi yakho kuyo.
• I-odolo yesushi kwiivenkile zokutyela ezaziwayo, ekunokwenzeka ukuba zilandele iindlela ezifanelekileyo zokukhusela ukutya.

Kukho iindlela ezahlukeneyo zokunyusa izibonelelo zempilo kwi-sushi yakho ngelixa unciphisa iingxaki ezinokubakho.

Umgca wezantsi

ISushi ngumqolo waseJapan owenziwe ngerayisi, ulwandle, imifuno, kunye nokutya kwaselwandle okuluhlaza okanye okuphekiweyo.

Ityebile iivithamini, iiminerali, kunye nezinto ezikhuthaza impilo.

Nangona kunjalo, ezinye iintlobo ziphezulu kwii-carbs ezicociweyo, ityuwa, kunye namafutha angenampilo.

Sekunjalo, ukuba unengqiqo malunga nendlela oyidlayo ngayo, i-sushi inokwenza ukongeza okukhulu ekudleni okunokulinganisela.