ISushi isidlo saseJapan esidala, iqukethe izingcezu ezisikiwe kahle zezinhlanzi zolwandle, imifino, ukudla kwasolwandle, ulwandle lwasolwandle kanye nelayisi ebilisiwe. Ukunambitheka okuhlukile kwesitsha kuqokonyiswa nge-spice sauce, enikezwa nge-sushi, kanye nezimpande ze-ginger ezihlanganisiwe.
Isitsha saziswa kakhulu ngobunjalo baso, ngoba ngokulungiselela kwaso kuyadingeka ukusebenzisa izinhlanzi ezintsha kuphela, ezinothile ngezinto eziwusizo nama-acid acatur. Kuyemukelwa ngokuvamile ukuthi, ngokunikezwe ukusetshenziswa kwe-sushi ngezikhathi ezithile, kungenzeka ukusungula ukusebenza kwezitho zesistimu yehliziyo nenqubo yokugaya ukudla.
Naphezu kosayizi wayo omncane, indishi izonikeza umuzwa wokuhlala njalo onoshukela, onama-kilojoule ambalwa e-sushi. Kanye nezakhiwo ezizuzisayo ze-sushi, zingalimaza umzimba womuntu, ngoba i-helminths ihlala ikhona ezinhlanzini ezingavuthiwe. Ngakho-ke, udinga ukudla i-sushi ezindaweni zokudlela ezinedumela elihle, elihambisana nezidingo zobuchwepheshe kanye namazinga okuhlanzeka.
Kungenzeka yini ukuthi kudliwe ama-rolls sikashukela? Okuqukethwe kwekhalori ephansi kanye nesisekelo samaprotheni kwenza i-sushi yohlobo 2 yesifo sikashukela evunyelwe. Ungayidla ezindaweni zokudlela zesiJapan noma uzipheke ngokwakho ekhaya. Kwi-sushi kufanele uthenge:
- ilayisi elikhethekile elingalungiswa;
- izinhlobonhlobo zezinhlanzi ezibomvu;
- imfanzi
- ukhula lwasolwandle olomile.
Ukuthola ukunambitheka okuthile, irayisi ebilisiwe ngaphambili ifakwa nosawoti okhethekile osuselwa kuviniga welayisi, emanzini kanye nesikhala esimhlophe soshukela. I-Homhiade sushi akufanele ibe ne-herring enosawoti noma enye inhlanzi efanayo, kanye ne-caviar emnyama nebomvu.
Isitsha asikwazi ukudliwa ngabesifazane abanesifo sikashukela sohlobo 2 ngesikhathi sokukhulelwa, ukuncelisa ibele.
Ujinja, uSoy Sauce, Wasabi
Izimpande ze-ginger zisiza ukuxazulula izinkinga zokubuka, noma ukusetshenziswa komkhiqizo okuncane, kungenzeka ukuvikele ukuthuthukiswa kwamehlo. Yilesi sifo okungenye yezinkinga ezivame kakhulu ngesifo sikashukela sohlobo 2. Inkomba ye-glycemic index ingu-15, obalulekile kwisifo sikashukela. Ngeke akwazi ukudala ukungezwani kwezinkomba ze-glycemic, ngoba uphuka emzimbeni kancane.
Kumele kuvezwe ukuthi kukhona ezinye izinzuzo ze-ginger, ezibalulekile ephula izinqubo ze-metabolic. Imayelana nokuqeda izinhlungu emalungeni, ukuthuthukisa ukuhamba kwegazi, ukuqinisa izindonga ze-vascular, normalizing amazinga kashukela. Amathoni kajinja, atambisa umzimba wesiguli.
Enye ingxenye yesitsha esipheke kahle isoso soya. Abakhiqizi banamuhla sebeqalile ukusebenzisa usawoti omningi, ukunambitheka kwalo mkhiqizo, futhi, njengoba wazi, abanesifo sikashukela benqatshelwe ukudla ukudla okunokuqukethwe okuphezulu kwe-sodium chloride. Ukuhlukile kulo mthetho kufanele kubizwe ngokuthi ama-soya asezingeni eliphakeme lapho kusetshenziswa izikhala zikasawoti noma cha. Kodwa-ke, umkhiqizo onjalo kufanele udliwe ngenani elilinganiselwe.
Enye isithako esisemqoka ku-sushi yi-wasabi. Ngaphezu kwalokho, i-honwasabi yemvelo iyabiza impela, ama-Japan amaningi enqaba isoso, asebenzisa i-wasabi yokulingisa. Ukwakheka komkhiqizo kufaka phakathi:
- amadayi;
- izinongo
- wasabi daikon.
Ukulingisa okunjalo kusimo sokunamathisela noma i-powder, kufakwa kumashubhu.
I-Wasabi izimpande iqukethe amaminerali amaningi awusizo futhi abalulekile namavithamini womzimba. Lawa ngamavithamini e-B, i-iron, i-zinc, i-phosphorus, i-calcium, i-potassium kanye ne-manganese.
Ngaphezu kwalezi zinto ezingenhla, impande ye-wasabi iqukethe into ekhethekile ye-organic, i-sinigrin, eyi-glycoside, izinto eziguquguqukayo, ama-amino acid, i-fiber kanye namafutha abalulekile. Kepha abanesifo sikashukela bavunyelwe ukudla umkhiqizo ngamanani alinganiselwe. Uma kwenzeka kunokwehla kwe-ginger ginger, isiguli sihlushwa ukuhlaselwa isicanucanu, ukuhlanza nokugaya ukudla.
Kuyadingeka futhi ukuqonda ukuthi impande ye-ginger ayikhuli endaweni yakithi, ilethwa iphuma phesheya futhi ingalashwa ngamakhemikhali ukugcina isethulo.
Isifo sikashukela nelayisi
Isisekelo semisipha ne-sushi ilayisi. Lo mkhiqizo ungenwa kalula ngumzimba womuntu, kepha awunayo i-fiber. I-100 g yelayisi iqukethe ama-0,6 g wamafutha, ama-77.3 g wama-carbohydrate, amakhalori angama-340, inkomba ye-glycemic ukusuka kumaphuzu angama-48 kuye kwangama-92.
Ilayisi liqukethe amavithamini amaningi we-B adingekayo ekusebenzeni okwanele kohlelo lwezinzwa, ukukhiqizwa kwamandla. Kunama-amino acid amaningi elayisi; amangqamuzana amasha akhiwa kuwo. Kuhle ukuthi umkhiqizo awunayo i-gluten, okuvame ukubangela ukungezwani komzimba kanye ne-dermopathy yesifo sikashukela.
Okusanhlamvu akuqukatheli usawoti; kufaneleka kahle ezigulini ezigcinwa amanzi ne-edema. Ukuba khona kwe-potassium kunciphisa imiphumela emibi kasawoti, edonswa yisifo sikashukela ngokunye ukudla. Irayisi laseJapan le-sushi liqukethe i-gluten eningi, esiza isitsha ukugcina isimo saso.
Uma ungawutholi umkhiqizo onjalo, ungazama irayisi nge-sushi.
I-Sushi Recipe
USushi nohlobo 2 lwesifo sikashukela lungalungiswa kalula ekhaya. Udinga ukuthatha imikhiqizo: izinkomishi ezi-2 zerayisi, i-trout, ikhukhamba entsha, isabi, isoso lesoso, uviniga waseJapan. Kuyenzeka ukuthi okunye ukudla kufakwa esitsheni.
Okokuqala, bageza ngokuphelele irayisi ngaphansi kwamanzi abandayo, lokhu kwenziwa kuze kube yilapho amanzi esecacile. Ngemuva kwalokho, irayisi lithululelwa yilowo nalowo ngamanzi, kuthathwa ingilazi yamanzi engilazini yamabele. Letha amanzi ngamathumba, umboze i-pan ngesivimbo, upheke ukushisa okuphezulu umzuzu. Ngemuva kwalokho umlilo uyancishiswa, ilayisi liphekwe eminye imizuzu eyi-15 ukuya kwengama-20 kuze kube yilapho uketshezi luqubuka ngokuphelele. Susa ipani emlilweni ngaphandle kokususa isivalo, vumela irayisi ime imizuzu eyi-10.
Ngenkathi ilayisi lifakwa, lungiselela ingxube yokugqoka, udinga ukuncibilikisa izipuni ezi-2 zikaviniga waseJapan nosawoti omncane noshukela. Kwabanesifo sikashukela, usawoti noshukela kungcono kuthathelwe indawo ngama-analogues. Mhlawumbe ukusetshenziswa kwe-stevia nosawoti okunokuqukethwe okunciphisiwe kwe-sodium.
Esigabeni esilandelayo, ilayisi elibilisiwe lidluliselwa endishini enkulu, elithelwe ngenhlanganisela elungiselelwe uviniga:
- uketshezi lusatshalaliswa ngokulinganayo;
- ngokunyakaza okusheshayo vula irayisi ngezandla zakho noma ngesipuni sokhuni.
Ilayisi kufanele libe lokushisa okuphezulu kangangokuba kumnandi ukulithatha ngezandla zakho. Manje usungakha ama-roll. Babeka i-nori (izinduna phezulu) ku-mat okhethekile, imigqa ye-algae evundlile kufanele ihambisane neziqu ze-bamboo. Ekuqaleni, ama-nori akancane futhi awomile, kepha ngemuva kokuthi ilayisi selithole kuwo ayoba onwebeka kahle futhi aboleke ngokuphelele.
Ngezandla ezimanzi ngamanzi abandayo, sisakaza irayisi, kubalulekile ukuthi irayisi linganamatheli. Izandla zithanjiswa njalo lapho bethatha ingxenye entsha yelayisi. Kusatshalaliswa ngokulinganayo ngaphezulu kweshidi le-algae, kushiya cishe isentimitha eyi-1 ukusuka emaphethelweni ukuze irayisi ingaphazamisi ukusheshisa imiphetho nokusonta isitsha.
Imichilo emincane idinga ukusika ama-trout namakhukhamba, iwafake elayisi, ngokushesha aqale ukukopisha i-sushi nge-bamboo mat. Ukusonteka kuyadingeka ngokuqinile ukuze kungabikho i-void nomoya. Isitsha kufanele siqine futhi sibe mnene.
Ekugcineni, thatha ummese obukhali wasekhishini, usike i-sushi, ishidi ngalinye le-algae lihlukaniswe izingxenye ezingama-6,7. Isikhathi ngasinye, ummese udinga ukumunyiswa emanzini abandayo, ngaphandle kwalokho irayisi lizonamathela kummese futhi ngeke likuvumele ukusika kahle isitsha.
Kungenzeka yini ukudla i-sushi nesifo sikashukela kaningi uma ngabe silungisiwe ngokuya ngeresiphi ehlongozwayo? Kunconywa ukusebenzisa isidlo esinjalo saseJapan ngokulinganisela futhi sibheke njalo izinkomba ze-glycemia ukugwema ukubangwa ushukela wegazi.
Ungapheka kanjani ama roll yokudla uzotshela ividiyo ekulesi sihloko.
