Ngendlela yayo eyinhloko, i-sushi - ehlanganisa izinhlanzi, ilayisi kanye nolwandle, kuyinto enhle yokudla okunempilo komuntu wonke. Yize izinhlanzi ziqukethe i-cholesterol ethile, iqukethe namaprotheni namafutha anempilo, ngakho-ke izinga le-cholesterol elingakhuphuka ngemuva kokudla isidlo esinjalo ngokuvamile aliphezulu ngokwanele ukubangela ukukhathazeka kumuntu ophakathi. Kodwa-ke, lapho izithako ezinjengezithako ezithosiwe noma ezinamafutha zongezwa esitsheni, amazinga e-cholesterol angakhula ngokumangazayo.
I-cholesterol iyinto edingekayo eyenziwe ngumzimba ngokwayo. Lokhu okunamafutha noma i-lipid kusiza ekwakheni isembozo sangaphandle samaseli, kuqukethe ama-bile acid aqinisa ukugaya emathunjini, futhi kuvumela umzimba ukuthi ukhiqize uvithamini D nama-hormone afana ne-testosterone.
Umzimba womuntu ezimweni eziningi ungazikhipha ngokuzimele inani elifanelekile le-cholesterol, eliyidingayo. Lapho umuntu ethatha i-cholesterol eningi kakhulu namafutha agcwele, kuphakama amazinga ohlobo olulodwa lwe-cholesterol ebizwa ngokuthi i-low density lipoprotein, okuholela ekwakhekeni kwe-plaque emithanjeni futhi ngqo ekuthuthukisweni kwe-atherossteosis. Lokhu kungaholela ekuhlaselweni yinhliziyo nokushaywa unhlangothi.
I-Sushi cholesterol
Inhlanzi iqukethe i-cholesterol, yize inani layo lihlukahluka kakhulu ezinhlotsheni kuya ezinhlotsheni.
Kodwa-ke, ngokungafani nenyama nemikhiqizo yobisi, akuwona umthombo oyinhloko wamafutha agcwele ekudleni.
Kukhona ukudla okuyingozi okuqukethe kakhulu amafutha e-acid.
Le mikhiqizo:
- inyama enamafutha namafutha;
- amaqanda
- ibhotela neminye imikhiqizo yobisi ebangeni eliphakeme;
- kanye nokudla okuthosiwe.
Amagremu ayikhulu e-bluefin tuna aqukethe ama-milligram angama-32 we-cholesterol negramu eli-1 lamafutha agcwele, kanti inani elilinganayo lamaqanda liqukethe ama-milligram angama-316 we-cholesterol kanye nama-2,7 amagremu wamafutha agcwele.
Njengoba ukudla kwezitshalo ezifana nelayisi kanye nolwandle kungabi ne-cholesterol futhi kunemisuka nje yamafutha agcwele, ama-cholesterol aphezulu awabi yingozi njengezinye izitsha. Yize kufanele futhi kudliwe ngaphansi kokuqashwa ngokuqinile kodokotela.
Ngokungafani nenyama, ubisi namaqanda, izinhlanzi empeleni zinganciphisa i-cholesterol. Inhlanzi iqukethe ama-omega-3 fatty acids asiza ukukhulisa i-cholesterol enhle ebizwa ngokuthi i-high density lipoprotein. Lolu hlobo lwento lusiza ukususa amanye ama-cholesterol amabi emzimbeni womuntu, ngakho-ke linciphisa ukubala kwegazi ngempumelelo. I-World Association incoma ukudla izinhlanzi ezinamafutha - umthombo ongcono kakhulu wama-omega-3s - okungenani kabili ngesonto.
Izinhlobo ezimbili zezinhlanzi ezisetshenziselwa ukwenza i-sushi kaningi yilezi:
- tuna
- isalimoni
Bangumthombo ocebile wama-omega-3s.
Ukulonda impilo enempilo
ISushi ingaba kalula ukukhetha okuhle kokudla okuphansi kwe-cholesterol uma kwenziwa ngezithako ezikhulisa izinga lezinto ezinje ngemayonnaise nokudla okuthosiwe.
Isibonelo, i-tuna base roll ayinamafutha agcwele kanye nama-milligrams angama-25 we-cholesterol, kanti umqulu we-crispy shrimp unama-gramu ayi-6 wamafutha agcwele kanye nama-milligram angama-65 we-cholesterol.
Lapho u-sushi kufanele uhambisane nemithetho ethile. Okungukuthi, kungcono ukukhetha imiqobelo eyenziwe ngezinhlanzi nemifino, bese weqa lezo eza nemayonnaise enephunga, i-tempura no-ukhilimu ushizi.
Kwabangakhanjwanga, ukukhuluma nge-sushi kuvame ukukhipha izithombe zenhlanzi eluhlaza. Kodwa-ke, kunezinhlobo eziningi zomhlaba ezingenazo izinhlanzi. Ama-rolls aseSushi enziwa kusuka olwandle, irayisi elinephunga likaviniga, imifino noma inhlanzi. Izinhlobo eziningi ze-sushi zinempilo kakhulu futhi ziphansi kumakhalori namafutha.
Ukulinganisa okwenziwe ngelayisi nsundu kunebhonasi engeziwe, okunikeza umphumela omkhulu wezempilo. Ilayisi elinsundu liqukethe izakhi zomzimba eziningi kunelayisi elimhlophe. Uma uzidla njalo, lapho-ke ungathola izinkomba zezempilo ezinhle impela.
Uma sikhuluma ngokuthi kungenzeka yini ukugoqa nge-cholesterol ephezulu, kubalulekile ukuqonda ukuthi lesi sidlo singaba usizo. Vele ukhethe uhlobo olufanele lwama-roll.
Ungawukhetha kanjani umkhiqizo?
Ukuthuthukisa ukusebenza kwakho, kufanele ukhethe umkhiqizo ofanele.
Ilayisi elinsundu ngokuvamile alinamathe njengamhlophe, futhi kwesinye isikhathi kuba nzima ukusebenza nalo lapho lisenza i-sushi. Indlela elula yokujabulela irayisi e-brown kusuka e-sushi ukubaphekela emikhombeni yomisa eyenziwe ngamashidi asolwandle owomile obizwa nge-nori.
Ukuhlanganiswa okungenzeka kwemifino nezinhlanzi ezingagcwalisa umqulu we-sushi cishe akunakuphela. I-California rolls eyenziwe nge-crab inyama, ukwatapheya kanye likhukhamba mhlawumbe yizo ezivame kakhulu futhi ezidumile.
Amakhalori kanye nezakhamzimba emhlabeni kwehluke kakhulu. Zincike esilinganisweni selayisi elisetshenzisiwe kanye nezinhlobo zezithako. I-California ejwayelekile umqulu uqukethe amakhalori angama-300 kuye kwangama-360 kanye nama-gramu ayi-7 wamafutha.
I-brown irayisi sushi ine-cholesterol encane kakhulu ye-LDL, kepha imvamisa kunokuqukethwe okuphezulu kwe-sodium, kusuka ku-500 kuye ku-1000 mg ngeroli ngayinye. Indima yaseCalifornia iqukethe cishe i-9 g yamaprotheni. Okuqukethwe kwe-carbohydrate kusuka ku-51 g kuya ku-63 g. Ilayisi elinsundu laseCalifornia lingumthombo omuhle ka-Vitamin A, C, kanye ne-calcium ne-iron.
I-Nori ulwandle olusetshenziswa kakhulu olwandle ukwenza lesi sidlo. Kukhalori ophansi, ukudla okunothile okunesondlo. Iqabunga elilodwa le-nori liqukethe amakhalori amane kuphela kanye negremu engaphansi kweyodwa yamafutha. I-Algae iphezulu kumaminerali:
- potassium;
- insimbi;
- calcium
- i-magnesium
- phosphorus.
INori ibuye ibe nokuqukethwe okuphezulu kwefiber, i-Vitamin A, amavithamini C no-B. Algae kukhona anti-inflammatory futhi antimicrobial futhi angaba nezakhiwo ze-antitumor, ngokusho kweNational Oceanic and Atmospheric Administration.
Yini okufanele ikhunjulwe lapho ulungiselela imiqulu?
Lapho uphendula umbuzo ophathelene nokuthi i-sushi inganikezwa nge-cholesterol ephezulu, kufanele kukhunjulwe ukuthi lesi sidlo sinempilo impela. Kubalulekile ukukhetha izithako ezifanele.
Kubalulekile ukuqonda ukuthi lolu hlobo noma lomhlaba ulungiswa kanjani. Imisakazo yelayisi eyi-brown, ngokwesibonelo, ayinangozi kangako kubantu abanamazinga aphezulu we-cholesterol embi. Lokhu kungenxa yobuntu bokukhulisa umkhiqizo.
Lapho kuvunwa ilayisi, igobolondo elingaphandle liyasuswa ukuze kutholakale i-tint brown. Amagciwane namagciwane asala elayisi elinsundu, futhi anika amabele umbala wawo kanye nezakhi zawo. Inkomishi eyodwa yelayisi elinsundu iqukethe amakhalori ayi-112 hhayi ugramu wamafutha. Ngokukhokhela ama-akhawunti we-23 g wama-carbohydrate ne-2 g yamaprotheni.
Irayisi elinsundu lingumthombo omuhle we-fiber, amavithamini, amaminerali kanye nama-antioxidants. Irayisi elinsundu ngamabele lonke, imikhiqizo edingekayo ekudleni okunempilo.
Futhi uma ukhetha uhlobo olufanele lwezinhlanzi, nazo zonke ezinye izithako, ngenxa yalokho, ungathola isidlo esinempilo nesihlwabusayo.
Yebo, kunjalo, uqonde ukuthi kunezinye izitsha ezimbalwa ezingathinta ne-cholesterol yegazi. Ikakhulu uma uwahlanganisa ne-sushi. Imenyu ekhethwe kahle izosiza ukubhekana ne-cholesterol ephezulu.
Ividiyo ekulesi sihloko ikhombisa indlela yokwenza i-sushi enempilo.
