Sushi: olakino a olakino ʻole paha?

Anter

• He aha ka sushi?
• Nā mea waiwai momona
• Iʻa
• ʻO Wasabi
• Kai limu
• Ginger pickled
• ʻO nā kālapa i hoʻomaʻemaʻe ʻia a me nā ʻike fiber haʻahaʻa
• ʻO ka protein haʻahaʻa a me ka momona momona
• ʻIke paʻakai kiʻekiʻe
• Ka hoʻohaumia me nā koʻohune a me nā parasites
• Mercury a me nā mea ʻino ʻē aʻe
• Pehea e hoʻonui ai i nā pono olakino o ka sushi
• Ke laina lalo

Manaʻo ka poʻe he ʻano momona a olakino hoʻi ka sushi.

Eia nō naʻe, loaʻa pinepine i kēia ipu Kepani kaulana iʻa iʻa. ʻO ka mea hou aku, ʻai mau ʻia ia me ka mea soy paʻakai kiʻekiʻe.

No laila, hopohopo paha ʻoe i kekahi o kāna mau mea hoʻohui.

Nānā piha kēia ʻatikala i ka sushi a me nā hopena olakino.

He aha ka sushi?

ʻO Sushi kahi ʻōwili limu i piha i ka laiki kuke, ka iʻa maka a i hoʻomoʻa ʻia paha, a me nā mea kanu.

Hoʻomaʻamaʻa mau ʻia me ka soy sauce, wasabi, a me ka ginger pickled.

Ua lilo ʻo Sushi i mea kaulana loa ma Iapana-kenekulia Iapana ma ke ʻano he mālama i ka iʻa.

Ua kaomi ʻia ka iʻa i hoʻomaʻemaʻe ʻia ma waena o ka laiki a me ka paʻakai a ʻae ʻia e ʻūlū no kekahi mau pule a hiki i kona mākaukau e ʻai (1).

Ma kahi o ka waena o ke kenekulia 17, ua hoʻohui ʻia ka vīnega i ka laiki e hōʻemi ai i ka manawa fermentation a hoʻomaikaʻi i kāna ʻono.

Ua haʻalele ʻia ke kaʻina hana fermentation i ka kenekulia 19, ke hoʻomaka ʻia ka iʻa hou ma kahi o. Ua hāpai kēia i kahi mana mua o ka sushi mākaukau e ʻai maʻamau ai ʻoe i kēia lā (1).

Ua hoʻokumu ʻia ʻo Sushi ma Iapana a me ka laiki mea ʻono i ka vīnega, iʻa maka a i hoʻomoʻa ʻia paha, a me nā mea kanu - pau āpau ʻia i ka limu.

Nā mea waiwai momona

ʻIʻike pinepine ʻia ʻo Sushi ma ke ʻano he meaʻai olakino no ka mea ke kaena nei i nā mea waiwai momona.

Iʻa

ʻO ka iʻa kahi kumu maikaʻi o ka protein, iodine, a me nā huaora a me nā minelala he nui.

Hoʻohui ʻia, ʻo ia kekahi o nā meaʻai e loaʻa kūlohelohe i ka lāʻau D ().

ʻO ka mea hou aku, loaʻa nā iʻa iʻa i ka omega-3, kahi e pono ai i kou lolo a me kou kino e hana me ka maikaʻi loa. Kōkua kēia mau momona i ka hakakā ʻana i nā kūlana olakino e like me ka maʻi puʻuwai a me ka hahau ʻana (,,).

Hoʻopili pū ʻia ka iʻa i kahi makaʻu haʻahaʻa o kekahi mau maʻi autoimmune, kaumaha, a me ka nalo ʻana o ka hoʻomanaʻo a me ka hihiʻo i ka ʻelemakule (,,,).

ʻO Wasabi

Hāʻawi pinepine ʻia ka paʻi Wasabi ma ka ʻaoʻao o ka sushi. ʻOiai ikaika loa kona ʻono, ʻai wale ʻia ia i nā mea liʻiliʻi.

Hana ʻia mai ke kumu grated o Eutrema japonicum, nona ka ʻohana like me ka kāpeti, horseradish, a me ka ʻumiʻumi.

Nui ka waiwai ʻo Wasabi i ka beta carotene, glucosinolates, a me nā isothiocyanates. Hōʻike ka noiʻi e loaʻa i kēia mau mea hoʻohui i ka antibacterial, anti-inflammatory, a me nā anticancer (,, 13,).

Eia naʻe, ma muli o ka lahilahi o ka mea kanu wasabi, hoʻohana ʻia nā hale ʻaina he nui i kahi paʻi mimiki i hana ʻia mai ka hui pū ʻana o horseradish, mustard powder, a me ka waihoʻoluʻu ʻōmaʻomaʻo. ʻAʻole paha i loaʻa kēia huahana i nā ʻano huaora like.

Kai limu

ʻO Nori kahi ʻano limu i hoʻohana ʻia e ʻolokaʻa i ka sushi.

Loaʻa iā ia nā meaola he nui, e like me ka calcium, magnesium, phosphorus, hao, sodium, iodine, thiamine, a me nā huaora A, C, a me E (15).

He aha hou aʻe, ʻo 44% o kona kaupaona maloʻo ka protein, kahi i hoʻohālikelike ʻia me nā meaʻai mea kanu kiʻekiʻe-protein e like me ka soybeans (16, 17).

Eia nō naʻe, hāʻawi kahi ʻōwili sushi i kahi limu liʻiliʻi loa, kahi mea hiki ʻole ke hāʻawi nui i kāu mau mea pono no ka lā.

Hāʻawi paha ʻo Nori i nā mea hoʻohui e hakakā i nā virus, ka mumū, a me ka maʻi ʻaʻai hoʻi. Eia nō naʻe, haʻahaʻa loa paha nā pae o kēia mau mea i loaʻa ʻole nā ​​hopena olakino e pili ana (18).

Ginger pickled

ʻO nā mea ʻono, pickled, a ʻo Gari kekahi, i hoʻohana pinepine ʻia e hoʻomaʻemaʻe i kou leʻa ma waena o nā ʻāpana sushi.

ʻO Ginger kahi kumu maikaʻi o ka potassium, magnesium, keleawe, a me nā manganese ().

Hoʻohui ʻia, loaʻa paha iā ia kekahi mau waiwai e kōkua i ka pale ʻana i nā bacteria a me nā mea hoʻomaʻi (,).

Hōʻike hou nā noiʻi e hoʻomaikaʻi paha ka luʻi i ka hoʻomanaʻo a kōkua i ka hōʻemi ʻana i ka nausea, ʻehaʻeha o ka ʻeha, ʻehaʻeha, me ka ʻeha menstrual, a me nā pae LDL (ʻino) cholesterol (,,,,).

Aia i loko o Sushi nā ʻano mea pono olakino a momona hoʻi, e like me ka iʻa, wasabi, limu, a me ka ʻōpala pickled.

ʻO nā kālapa i hoʻomaʻemaʻe ʻia a me nā ʻike fiber haʻahaʻa

ʻO ka ʻāpana nui o ka sushi ka laiki keʻokeʻo, i hoʻomaʻemaʻe ʻia a huki ʻia i aneane o nā fiber, nā wikamina, a me nā minelala.

Hōʻike kekahi mau noiʻi i ka nui o ka lawe ʻana o nā carbs i hoʻomaʻemaʻe ʻia a me ka piʻi ʻana o ka pae kō kō e hoʻoliʻiliʻi ai i ka mumū a hoʻonui i kou maka o ka maʻi kō a me nā maʻi puʻuwai (,,)

ʻO ka mea hou aku, hoʻomākaukau pinepine ʻia ka laiki sushi me ke kō. ʻO ka mea i hoʻohui ʻia i ke kō a me ka ʻike haʻahaʻa o ka fiber e wāwahi koke ʻia nā carbs o ka sushi i kāu ʻōnaehana digestive.

Hiki i kēia ke alakaʻi i kahi spike i ke kō kō a me nā kiʻekiʻe o ka insulin, i hiki ke kōkua i ka ʻai nui (,).

Eia nō naʻe, hōʻike ʻia kahi noiʻi e hiki i ka vīkī raiki i hoʻohui ʻia i ka sushi ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kō kō, ke koko, a me nā momona o ke koko ().

Ke noi nei i kāu sushi e hoʻomākaukau me ka laiki enaena ma kahi o ka laiki keʻokeʻo hiki ke hoʻonui i kāna ʻike fiber a me ka waiwai nutritional.

Hiki iā ʻoe ke noi e hoʻomākaukau i kāu mau ʻōwili me ka laiki liʻiliʻi a me nā mea kanu hou aku e hoʻonui ai i ka ʻike momona.

Loaʻa iā Sushi kahi helu nui o nā carbs i hoʻomaʻemaʻe ʻia. Hiki i kēia ke hoʻonui iā ʻoe i ka ʻai a hoʻonui paha i kou maka o ka lī, ʻano 2 diabetes, a me nā maʻi puʻuwai.

ʻO ka protein haʻahaʻa a me ka momona momona

ʻIʻike pinepine ʻia ʻo Sushi ma ke ʻano he meaʻai ʻai aloha kaumaha.

Eia nō naʻe, ʻano nui nā ʻano sushi i hana ʻia me nā mea momona momona kiʻekiʻe a me ka bata tempura i hoʻomoʻa ʻia, kahi e hoʻonui ai i kā lākou ʻike i ka calorie.

Hoʻohui ʻia, loaʻa i kahi ʻāpana o ka sushi kahi liʻiliʻi o nā iʻa a me nā mea kanu paha. Hoʻolilo kēia iā ia i kahi protein-haʻahaʻa, ʻai ʻai liʻiliʻi a ʻaʻole pono loa i ka hōʻemi ʻana i ka pōloli a me ka makemake (,).

I mea e hoʻopiha hou ai i kāu pāʻina sushi hou, e hoʻāʻo me ka miso sup, edamame, sashimi, a me wakame salakeke.

Hoʻohanohano pinepine ʻo Sushi i nā mea momona momona a me nā pāpale nui akā he mau liʻiliʻi o nā mea kanu a iʻa paha. Hiki i ka nele o ka protein a me ka fiber ke hoʻolilo maʻalahi iā ia i kahi pāʻina calorie kiʻekiʻe ʻaʻole paha e piha ʻoe.

ʻIke paʻakai kiʻekiʻe

Loaʻa i kahi pāʻina sushi ka nui o ka paʻakai.

ʻO ka mea, ʻo ka laiki i hoʻohana ʻia e hoʻomoʻa pinepine ʻia me ka paʻakai. Eia kekahi, ʻo ka iʻa puhi ʻia a me nā mea ʻai pickled pū kekahi me ka paʻakai.

ʻO ka mea hope loa, lawelawe mau ʻia ia me ka soy sauce, kahi kiʻekiʻe loa i ka paʻakai.

ʻO ka nui o ka paʻakai i kāu papaʻai e hoʻonui ai i kāu makaʻu o ka maʻi ʻaʻai ʻōpū. Hiki iā ia ke paipai i ke koko kiʻekiʻe i nā poʻe i maʻalahi i kēia mea hana (,,).

Inā makemake ʻoe e hōʻemi i kāu lawe paʻakai, pono ʻoe e hōʻemi a hōʻalo paha i ka mea ʻono, a me ka sushi i hoʻomākaukau ʻia me nā iʻa puhi ʻia, e like me ka mackerel a i ʻole ka salemona.

ʻOiai ʻo ka miso sup e hiki ke pale aku iā ʻoe mai ka ʻai nui, nui ka paʻakai o loko. Inā ʻoe e nānā nei i kāu lawe paʻakai, makemake paha ʻoe e hōʻalo iā ia.

Hiki iā Sushi ke ʻūlū i ka nui o ka paʻakai, i mea e hoʻonui ai i kou makaʻu i ka maʻi ʻaʻai ʻōpū a hāpai i ke koko kiʻekiʻe i kekahi poʻe.

Ka hoʻohaumia me nā koʻohune a me nā parasites

ʻO kaʻai ʻana i ka sushi i hana ʻia me ka iʻa maka maka e hoʻoweliweli iā ʻoe i ka maʻi mai nā maʻi bacteria a me nā parasites (,, 43).

ʻO kekahi o nā ʻano i loaʻa pinepine ʻia i ka sushi Salmonella, ʻano ʻokoʻa ʻO Vibrio koʻohune, a Anisakis a Diphyllobothrium parasites (,,,).

He mea nui e hoʻomaopopo i ka Food and Drug Administration (FDA) ʻaʻole i kēia manawa e hoʻoponopono i ka hoʻohana ʻana o ka inoa iʻa "sushi-grade". E like me ia, ʻaʻole hōʻoia kēia lepili i ka palekana o ka sushi āu e ʻai nei.

ʻO ka rula o kēia manawa wale nō e hoʻopaʻa ʻia i kahi iʻa e luku i nā ʻūlū ma mua o ka lawelawe ʻana i ka maka.

Nānā hou kahi noiʻi iʻa iʻa maka i hoʻohana ʻia ma 23 mau hale ʻaina Pukiki a ʻike he 64% o nā laʻana i hoʻohaumia ʻia me nā microorganism weliweli (48).

Eia nō naʻe, hiki i ka hana ʻana i ka meaʻai kūpono a me ka mālama ʻana i nā kaʻina hana ke hōʻemi i ka makaʻu o ka haumia (49,).

I mea e hōʻemi ai i kou makaʻu ʻana i ka lāʻau make, e ʻimi e ʻai i ka sushi ma nā hale ʻaina kaulana e ʻoi aku paha ma hope o ka mālama pono ʻana i nā meaʻai. Hiki iā ʻoe ke koho i nā ʻōwili vegetarian a i ʻole i hana ʻia me nā iʻa i kuke ʻia.

ʻO kekahi poʻe - e like me nā wahine hāpai, nā keiki ʻōpio, nā ʻelemakule makua, a me nā mea me nā ʻōnaehana pale nawaliwali - pono paha e hōʻalo loa i nā sushi i hana ʻia me nā iʻa maka.

ʻO Sushi i hana ʻia me nā iʻa maka i loaʻa i nā koʻohune a me nā parasites weliweli. ʻO ka hana kūpono ʻole ʻana o ka meaʻai a me ka mālama ʻana e hoʻonui i kou makaʻu i ka haumia.

Mercury a me nā mea ʻino ʻē aʻe

Loaʻa i loko o ka iʻa nā metala kaumaha e like me ka mercury ma muli o ka haumia kai.

ʻO nā iʻa Predatory, e like me ke tuna, iʻa pahi kaua, mackerel, marlin, a me ka manō, loaʻa nā kiʻekiʻe kiʻekiʻe loa.

ʻO nā ʻano kai i haʻahaʻa i ka mercury e komo pū me ka salemona, nā puhi, ka urchin kai, ka trout, ka pāpaʻi, a me ka heʻe ().

ʻO nā ʻano ʻino ʻē aʻe i loaʻa i ka iʻa hiki ke alakaʻi i ka ciguatera a i ʻole ka lāʻau make scombroid ().

ʻO ka bass bass, grouper, a me ka snapper ʻulaʻula ka mea nui e alakaʻi ai i ka lāʻau ʻona ciguatera, ʻoiai ka hopena o ka lāʻau scombroid ma muli o ka ʻai ʻana i ka tuna, mackerel, a i ʻole ka mahi-mahi (52).

Hiki iā ʻoe ke hōʻemi i kou makaʻu ma ka ʻalo ʻana i nā ʻano iʻa e hoʻohaumia ʻia.

Kūlike ʻia kekahi ʻano iʻa e hoʻopili ʻia me nā mea make, me ka mercury.

Pehea e hoʻonui ai i nā pono olakino o ka sushi

No ka loaʻa ʻana o nā pōmaikaʻi olakino nui loa mai ka sushi, e hāhai i kēia mau ʻōkuhi maʻalahi:

• E hoʻonui i kāuʻai momona. Koho i nā ʻōwili sushi i hana ʻia me ka laiki ʻeleʻele ma mua o nā mea i hana ʻia me ka laiki keʻokeʻo.
• ʻO nā ʻōwili lima kone-like makemake ʻia (temaki), nona ka laiki liʻiliʻi ma mua o nā ʻōwili maʻamau.
• E hoʻonui i ka protein a me ka ʻike fiber o kāu ʻai. E hele pū me kāu sushi me edamame, wakame salakeke, miso sup, a i ʻole sashimi.
• Hōʻalo i nā ʻōwili i hana ʻia me ka tī waiū, nā mea ʻai, a me ka tempura paha. E hana i ka crunchiness me ka ʻole o kēia mau mea pono olakino, e noi i nā mea kanu keu.
• E ʻokiʻoki i ka soy sauce. Inā ʻoluʻolu ʻoe i ka paʻakai, e hōʻalo i ka soy soy a hoʻomāliʻi iki i kāu sushi i loko.
• E kauoha aku i ka sushi mai nā hale ʻaina kaulana, e ʻoi aku paha ka hahai i nā hana palekana palekana kūpono.

Nui nā ala like ʻole e hoʻonui ai i nā pono olakino o kāu sushi ʻoiai e hoʻemi ana i kāna mau drawbacks hiki.

Ke laina lalo

ʻO Sushi kahi ʻōwili Iapana i hana ʻia mai ka laiki, limu, nā mea kanu, a me nā iʻa maka a moa paha.

He waiwai ia i loko o kekahi mau wikamina, nā minelala, a me nā mea hoʻolauleʻa olakino.

Eia nō naʻe, kiʻekiʻe kekahi mau ʻano i nā carbs refined, paʻakai, a me nā momona maikaʻi ʻole.

Eia nō naʻe, inā noʻonoʻo ʻoe e pili ana pehea ʻoe e ʻai ai, hiki i ka sushi ke hana i kahi hoʻohui maikaʻi loa i ka papaʻai kaulike.