Sushi: Ahụ ike ka ọ bụ ahụike?

Ndinaya

• Kedu ihe bụ sushi?
• Nri na-edozi ahụ
• Azụ
• Wasabi
• Azụ mmiri
• Pickled ginger
• Nụchara anụcha carbs na obere eriri ọdịnaya
• Ngwunye protein na abụba dị elu
• Nnukwu nnu nnu
• Mmetọ nje na nje
• Mercury na toxins ndị ọzọ
• Etu esi bulie uru ahu ike nke sushi
• Isi okwu

Ndị mmadụ na-elekarị sushi anya na ahụike.

Otú ọ dị, nri ndị Japan a na-ewu ewu na-enwekarị azụ azụ. Kedu ihe ọzọ, a na-eri ya mgbe niile na nnu soy sauce.

N'ihi ya, ị pụrụ ichegbu ụfọdụ n'ime ihe ndị mejupụtara ya.

Ihe ederede n’ile sushi anya na aru ike ya.

Kedu ihe bụ sushi?

Sushi bu ahihia ahihia juputara na osikapa esi nri, nke di ndu ma obu nke esiri esi, na akwukwo nri.

A na-ejikarị ya na soy sauce, wasabi, na ginger.

Sushi mbụ ghọrọ ewu ewu na Japan na narị afọ nke 7 dị ka ụzọ isi chekwaa azụ.

A na-etinye azụ dị ọcha n'etiti osikapa na nnu wee hapụ ya ka ọ gbaa ụka ruo izu ole na ole ruo mgbe ọ ga-adị njikere iri (1).

N'etiti narị afọ nke 17, a gbakwunye mmanya na osikapa iji belata oge gbaa ụka ma melite uto ya.

A gbahapụrụ usoro ịgba ụka na narị afọ nke 19, mgbe azụ azụ ọhụụ malitere. Nke a mere ka e nwee ụdị nsị sushi dị njikere taa nke ị maara gị ahụ taa (1).

Sushi sitere na Japan ma mejuputa osikapa na-esi ísì ụtọ, azụ ma ọ bụ nke esiri esi, na akwụkwọ nri - a fụchara ha na ahịhịa mmiri.

Nri na-edozi ahụ

A na-ahụta Sushi dị ka nri ahụike n'ihi na ọ na-etu ọnụ ọtụtụ ihe bara ụba.

Azụ

Azụ bụ ezigbo protein, iodine na ọtụtụ vitamin na mineral.

Na mgbakwunye, ọ bụ otu n'ime nri ole na ole nwere vitamin D ().

Kedu ihe ọzọ, azụ nwere omega-3 abụba, nke ụbụrụ gị na ahụ gị kwesịrị ịrụ ọrụ nke ọma. Abụba ndị a na - enyere aka ịlụ ọgụ n'ọnọdụ ahụike dịka ọrịa obi na ọrịa strok (,,).

Azụ na-ejikọta na obere nsogbu nke ụfọdụ ọrịa autoimmune, ịda mbà n'obi, na ncheta ncheta na ọhụụ n'oge agadi (,,,,).

Wasabi

A na-ejikọ pasta Wasabi n'akụkụ sushi. Dika ekpomeekpo ya siri ike, an’eri ya pere mpe.

Ọ bụ si grated azuokokoosisi nke Eutrema japonicum, nke si n’otu ezinụlọ dị ka kabeeji, horseradish na mọstad.

Wasabi bara ọgaranya na beta carotene, glucosinolates, na isothiocyanates. Nnyocha na-egosi na ogige ndị a nwere ike ịnwe antibacterial, anti-inflammatory, and anticancer properties (,, 13,).

Otú ọ dị, n'ihi ụkọ osisi wasabi, ọtụtụ ụlọ oriri na ọ useụ useụ na-eji mpempe akwụkwọ n pasteomi emere site na nchịkọta horseradish, mọstad ntụ, na akwụkwọ ndụ akwụkwọ ndụ. O yikarịrị ka ngwaahịa a ọ ga-enwe otu ụdị ihe oriri.

Azụ mmiri

Nori bụ ụdị ahịhịa mmiri nke ejiri sushi.

O nwere ọtụtụ nri, gụnyere calcium, magnesium, phosphorus, iron, sodium, iodine, thiamine, na vitamin A, C, na E (15).

Kedu ihe ọzọ, 44% nke oke ọkpọ ya bụ protein, nke a ga-eji tụnyere nri osisi protein dị elu dị ka soybean (16, 17).

Agbanyeghị, otu sushi na-enye ahịhịa ahịhịa dị ntakịrị, nke na-eme ka ọ ghara itinye aka na nri na-edozi ahụ kwa ụbọchị.

Nori nwekwara ike inye ogige ndị na - alụso nje ọgụ, mbufụt, yana ọrịa kansa. Otú ọ dị, ogo nke ogige ndị a nwere ike ịdị oke ala iji nwee mmetụta ahụike ọ bụla dị mkpa (18).

Pickled ginger

A na-ejikarị ginger, pickled ginger, nke a makwaara dị ka gari, sachaa okpo gị dị n'etiti sushi dị iche iche.

Jinja bụ ezigbo potassium, magnesium, ọla kọpa, na manganese ().

Na mgbakwunye, ọ nwere ike ịnwe ụfọdụ akụrụngwa na-enyere aka igbochi nje na nje (,).

Nnyocha na-egosikwa na ginger nwere ike ime ka ncheta dịkwuo mma ma nyere aka belata ọgbụgbọ, mgbu mgbu, mgbu arthritic, mgbu nsọ, na ọbụna LDL (ọjọọ) ọkwa cholesterol (,,,,,).

Sushi nwere ọtụtụ ahụike na-edozi ahụ, dịka azụ, wasabi, ahịhịa mmiri, na ginger.

Nụchara anụcha carbs na obere eriri ọdịnaya

Ihe kachasị sushi bụ osikapa ọcha, nke a nụchara ma kpochapụ ihe fọrọ nke nta ka ọ bụrụ eriri, vitamin, na mineral.

Studiesfọdụ ọmụmụ na-egosi na nnukwu ihe oriri nke carbs a nụchara anụcha na nke metụtara ya na-arị elu n'ọbara shuga nwere ike ịkwalite mbufụt ma mee ka ị ghara ịrịa ọrịa shuga na ọrịa obi (,,).

Kedu ihe ọzọ, osikapa sushi na-ejikarị shuga akwadebe. Ihe agbakwunyere sugar na obere eriri nwere pụtara na carbs sushi na-agbaji ngwa ngwa na usoro nsị gị.

Nke a nwere ike ibute ọgbụgba na ọbara shuga na insulin, nke nwere ike itinye aka na oke nri (,).

Agbanyeghị, ọmụmụ na-egosi na osikapa mmanya etinyere na sushi nwere ike inye aka belata shuga shuga, ọbara mgbali na abụba ọbara ().

Rịọ sushi gị ka ị kwadebe ya osikapa agba aja aja kama osikapa osikapa nwere ike ịbawanye ọdịnaya ya na eriri ya.

I nwekwara ike ịrịọ ka a kwadebe mpịakọta gị na osikapa na ọtụtụ akwụkwọ nri iji nwekwuo ọdịnaya ọdịnaya.

Sushi nwere ọnụ ọgụgụ buru ibu nke carbs a nụchara anụcha. Nke a nwere ike ime ka ị nwekwuo oke nri ma nwee ike ibute ohere nke mbufụt gị, pịnye ụdị ọrịa shuga abụọ, na ọrịa obi.

Ngwunye protein na abụba dị elu

A na-ahụta Sushi dị ka nri na-efu-enyi na enyi nri.

N'agbanyeghị nke ahụ, a na-eji sọsọ abụba abụba na achịcha tempura eghere egweri ọtụtụ sushi sushi, nke na-eme ka ọdịnaya calorie ha ka ukwuu.

Ọzọkwa, otu ụdị sushi na-adịkarị obere azụ ma ọ bụ inine. Nke a na - eme ka ọ bụrụ obere protein, nri dị ala ma nwekwaa ike ọfụma n'ibelata agụụ na agụụ (,).

Iji mee ka nri sushi ọzọ gị na-ejuputa, gbalịa soro ya ofe miso, edamame, sashimi, ma ọ bụ salad wakame.

Sushi na-etu ọnụ mgbe mgbe iji nri dị ụtọ na ofe dị elu ma ọ bụ obere akwụkwọ nri ma ọ bụ azụ. Enweghị protein na eriri nwere ike gbanwee ya ngwa ngwa kalori dị elu nke na-enweghị ike ime ka ị nwee afọ ojuju.

Nnukwu nnu nnu

Nri sushi n'ozuzu ya nwere otutu nnu.

Nke mbu, osikapa eji eme ya na nnu mgbe nile. Tụkwasị na nke ahụ, azụ ndị a smụrụ anwụrụ na ahịhịa na-eri nri nwekwara nnu.

N’ikpeazụ, a na-enyekarị ya na soy sauce, nke dị oke nnu.

Nnukwu nnu na nri gị nwere ike ime ka ị ghara ịrịa kansa cancer. O nwekwara ike ịkwalite ọbara mgbali elu na ndị na-echebara ihe a echiche,,,.

Ọ bụrụ na ịchọrọ ibelata nnu gị, ị kwesịrị iwelata ma ọ bụ zere soy sauce, yana sushi nke ejiri azụ anwụrụ, dị ka mackerel ma ọ bụ salmon.

N’agbanyeghi na ofe miso nwere ike inyere gi aka igbochi iri oke nri, o nwere otutu nnu. Ọ bụrụ na ị na-ekiri ihe nnu gị, ị nwere ike izere ya.

Sushi nwere ike ibute nnukwu nnu, nke nwere ike ime ka ị nwee ike ịrịa kansa cancer na ịkwalite ọbara mgbali elu na ụfọdụ ndị.

Mmetọ nje na nje

Iri sushi nke ejiri azu mechie nwere ike itinye gi n'ihe egwu nke oria site na oria di iche iche na nje (,,, 43).

Offọdụ ụdị a na-ahụkarị na sushi gụnyere Salmonella, dị iche iche Vibrio nje, na Anisakis na Diphyllobothrium nje ndị ọzọ (,,,).

Ọ dị mkpa ịmara na Nchịkwa nri na ọgwụ ọjọọ (FDA) anaghị edozi ojiji nke akara "sushi-grade fish". Ka o siri dị, akara ngosi a anaghị ekwe gị nkwa na sushi ị na-eri dị mma.

Nanị iwu ugbu a bụ na azụ ụfọdụ kwesịrị ịjụ oyi iji gbuo nje ọ bụla tupu enyee ha ahịhịa.

Otu nnyocha e mere na nso nso a nyochara azụ azụ eji na ụlọ oriri na ọ Portugueseụ 23ụ 23 Portuguese wee chọpụta na 64% nke ihe ndị ahụ merụrụ ahụ na microorganisms na-emerụ ahụ (48).

Otú ọ dị, usoro nhazi nri na njikwa kwesịrị ekwesị nwere ike belata ihe ize ndụ nke ofufe (49,).

Iji belata ihe egwu ị nwere nsị na nri, chọọ iri sushi n'ụlọ nri ndị a ma ama nke nwere ike ịgbaso usoro nchekwa nchekwa nri. Nwekwara ike ịhọrọ maka akwụkwọ nri ndị anaghị eri anụ ma ọ bụ ndị ejiri azụ esi.

Peoplefọdụ ndị mmadụ - gụnyere ụmụ nwanyị dị ime, ụmụaka, ndị okenye, na ndị nwere usoro mgbochi ọgụ na - esighi ike - nwere ike ọ dị mkpa izere sushi ejiri azụ azụ.

Sushi ejiri raw raw nwere ike ịnwe nje bacteria na nje. Nchịkọta na nhazi nri na-ezighi ezi na-eme ka ohere ị nwere ibute ọrịa.

Mercury na toxins ndị ọzọ

Azụ nwere ike ịnwe ọla dị arọ dị ka Mercury n'ihi mmetọ oke osimiri.

Azụ na-eri mmadụ, dị ka tuna, azụfụ, mackerel, marlin na azụ shark, na-enwekarị ọ̀tụ̀tụ̀ kasị elu.

Speciesdị ihe oriri na-azụ ala nke nwere obere mercury gụnyere salmon, eel, urchin sea, trout, crab, na octopus ().

Xdị toxins ndị ọzọ a hụrụ na azụ nwere ike ibute nsị ciguatera ma ọ bụ nsị scombroid ().

Bass sea, grouper, na snapper na-acha uhie uhie nwere ike ibute nsị ciguatera, ebe nsị scombroid nwere ike ịpụta site na iri tuna, mackerel, ma ọ bụ mahi-mahi (52).

Can nwere ike belata ihe ize ndụ gị site na izere ụdị azụ nwere ike ibute ọrịa.

Typesfọdụ ụdị azụ dị ka nsị, gụnyere Mercury.

Etu esi bulie uru ahu ike nke sushi

Iji nweta ọtụtụ uru ahụike sitere na sushi, soro ntuziaka ndị a dị mfe:

• Mee ka oriri gị na-edozi ahụ. Họrọ sushi mpịakọta ejiri osikapa na-acha aja aja ndị ejiri osikapa ọcha mee.
• Ọfụma aka yiri cone (temaki), nke nwere osikapa pere mpe karịa mpịakọta ọdịnala karịa.
• Mee ka protein na eriri gị dịkwuo nri. Soro sushi gị na edamame, wakame salad, miso ofe, ma ọ bụ sashimi.
• Zere mpịakọta ejiri cheese cream, sauces, ma ọ bụ tempura mee. Iji mepụta crunchiness na-enweghị ihe ndị a na-adịghị mma, jụọ maka inine ọzọ.
• Bechaa na soy ihendori. Ọ bụrụ n ’ị nwere nnu nnu, zere soy sauce ma ọ bụ sọsọ tinye sushi gị n’ime ya.
• Iwu sushi site na ụlọ oriri na ọ reputụ reputụ ndị a ma ama, nke nwere ike ịgbaso usoro nchekwa nri kwesịrị ekwesị.

E nwere ụzọ dị iche iche ịbawanye uru ahụike nke sushi gị ma na-ebelata ọghọm ya.

Isi okwu

Sushi bụ akwụkwọ mpịakọta ndị Japan ji osikapa, ahịhịa mmiri, inine, na ahịhịa ma ọ bụ sie esi.

Ọ bara ọgaranya n'ọtụtụ vitamin, mineral, na ogige ndị na-akwalite ahụ ike.

Otú ọ dị, ụfọdụ ụdị nwere carbs a nụchara anụcha, nnu, na abụba na-adịghị mma.

N'agbanyeghị nke ahụ, ọ bụrụ na ị na-ekpe ikpe banyere otu ị ga-esi eri ya, sushi nwere ike ime ka mgbakwunye dị mma na nri kwesịrị ekwesị.