Ma kāna ʻano nui, sushi - ka iʻa o ka iʻa, ka laiki a me ka lawaiʻa, maikaʻi ke hoʻohui i ka ʻai olakino o kēlā me kēia kanaka. ʻOiai ka iʻa o kekahi i kekahi kolamu, loaʻa pū nō ia i nā protein a me nā momona momona, no laila ʻo ka pae o ka kolamu e hiki ke hoʻonui aʻe ma hope o ka ʻai ʻana i kēlā ʻai ʻana ka maʻi maʻamau ʻaʻole nui ka nui o ka hopohopo i ke kanaka maʻamau. Eia naʻe, inā hoʻohui ʻia nā mea kanu e like me nā mea iʻa a palapa paha i ka pāʻai, hiki ke hoʻonui ʻia ke kiʻekiʻe o ka cholesterol.
ʻO ke kolamu he mea pono e pono ai ke kino ma ke kumu pono. ʻO kēia momona a lipid paha e kōkua i ka hana ʻana i ka uhi o waho o nā pūpuna, he nui nā waika momona e hoʻopaʻa i ka hoʻowalewale i loko o nā ʻawaʻawa, a e ʻae i ke kino e hana i ka vitamin D a me nā hormone like e like me testosterone.
ʻO ke kino o ke kanaka i ka hapanui hiki ke hoʻopuka kūʻokoʻa i ka nui o ka cholesterol, kahi e pono ai. Ke lawe nui kekahi kanaka i ka kolamu artivets a me ka momona saturated, kū i nā pae o ke ʻano o ka cholesterol i kapa ʻia ka lipoprotein haʻahaʻa haʻahaʻa, e alakaʻi ana i ka hana plae i nā ʻalihi a pololei i ka hoʻomohala ʻana i ka atherosclerosis. Hiki i kēia i ke alakaʻi i ka puʻuwai a me nā puʻupuʻu.
Sushi kolamu
Loaʻa ka iʻa i ka kolamu, ʻoiai ʻo ka nui o kona kaawale i nā ʻano me nā ʻano ʻano.
Eia naʻe, ʻaʻole e like me ka ʻai a me nā huahana waiwai, ʻaʻole ia ke kumu nui o ka momona saturated i loko o kaʻai.
Aia nā meaʻai maʻemaʻe i loaʻa i nā nui momona saturated nui loa.
ʻO kēia mau huahana:
- i ka momona momona a me ka momona;
- hua manu
- pata a me nā huahana waiū kiʻekiʻe;
- a me nā meaʻai i ʻai ʻia.
Hoʻokahi haneli haneli o ka tuna bluefin 32 he milligrams o ka kolamu a me ka 1 gr o ka momona saturated, aʻo ka huina like o nā hua he 316 milligrams o ka kolamu a me 2.7 mau pā o ka momona saturated.
No ka mea, ʻaʻole ka ʻai i nā mea kanu e like me ka laiki a me ka lawaiʻa i ka kolamu a loaʻa wale nō ke koena o ka momona saturated, ʻōwili me nā kolamu kiʻekiʻe ʻaʻole i pilikia ʻē aʻe e like me nā kīʻaha ʻē aʻe. ʻOiai pono lākou e hoʻopau i lalo o ka mālama koʻikoʻi o kahi kauka.
ʻAʻole e like me ka ʻiʻo, ka waiū, a me nā hua manu, hiki i ka iʻa ke hoʻohaʻahaʻa i ka cholesterol. Loaʻa iʻa ka iʻa nā momona momona omega-3 e kōkua i ka hoʻōla maikaʻi o ka kolamu i kapa ʻia nā lipoprotein density kiʻekiʻe. Hāpai kēia ʻano mea e hoʻoneʻe i kekahi o nā kolamu maikaʻi ʻole mai ke kino o ke kanaka, no laila e hoʻohaʻahaʻa i nā helu koko. Hoʻomaopopo ka World Association i ka ʻai aʻa ʻaila - ke kumu maikaʻi loa o nā omega-3s - ka liʻiliʻi ʻelua o ka pule.
ʻO nā ʻano ʻelua iʻa i hana ʻia e hana i ka sushi i ka maʻamau ka:
- tuna
- salmon
ʻO lākou nā kumu waiwai o nā omega-3s.
Ke hoʻomau nei i kahi olakino olakino
Hiki i ka Sushi ke lilo i koho maikaʻi no ka ʻai haʻahaʻa haʻahaʻa i ka wā i hana ʻia me nā mea e hoʻoulu ai i ke kiʻekiʻe o ka waiwai, e like me ke aniani a me nā meaʻai ʻai.
No ka mea hoʻohālikelike, ʻaʻohe ʻōpiopio saturated ka pūkuniʻu tuna a aia wale nō ka 25 milligrams o ka kolamu, aʻo kahi mea kīwaha crispy he 6 mau momona o ka momona saturated a me 65 milligrams o ka cholesterol.
I ke kauoha ʻana i nā sushi, pono ʻoe e hoʻokō pono i kekahi mau lula. ʻOi loa, ʻoi aku ka maikaʻi o ke koho ʻana i nā ʻōwili i hana ʻia me ka iʻa a me nā mea ʻai, a skipī i nā mea e hele mai me ka hāpī palalā, tempura a me nā kulo kulala.
No ka mea i hoʻokaʻawale ʻole ʻia, hōʻike pinepine ka haʻi ʻana i ka sushi i nā kiʻi o ka iʻa maka. Eia nō naʻe, nui nā ʻano o ka ʻāina i loaʻa i ka iʻa. Hoʻokomo ʻia nā ʻōmaka Sushi mai ka lawehala, umu me ka ʻala o ka suka, nā mea ʻala a me ka iʻa paha. ʻO ka hapa nui o nā sushi he nui ʻoluʻolu loa a he haʻahaʻa hoʻi i loko o nā calorie a me nā momona.
Loaʻa nā ʻōwili i hanaʻia mai ka raiki brown me ka bonus i hoʻohui ʻia, e hāʻawi ana i kahi hopena olakino ʻē aʻe. Aia ka nui o ka palaʻai ʻona ma mua o ka laiki keʻokeʻo. Inā ʻai ʻoe iā lākou i nā papa maʻamau, a laila hiki iā ʻoe ke hoʻokō i nā hōʻailona olakino olakino maikaʻi.
Inā mākou e kamaʻilio e pili ana i ka mea hiki ke ʻōloʻomaʻi me ka kolamu kiʻekiʻe, pono e hoʻomaopopo he pono i kēia kīʻai. E koho wale i nā ʻano kūpono o nā ʻōwili.
Pehea e koho ai i kahi huahana?
No ka hoʻomaikaʻi ʻana i kāu hana, pono ʻoe e koho i ka huahana kūpono.
ʻO ka palaka ʻo brown, ʻaʻole ia e like me ka keʻokeʻo, a ʻoi aku ka paʻakikī o ka hana ʻana me ka wā e hana ai i ka sushi. ʻO ke ala maʻalahi ka leʻaleʻa i ka laiki brown mai ka sushi, ʻo ka huki iā lākou i ka maloʻo ʻana i hana ʻia me nā pale o ka kai nui i kapa ʻia ʻo nori.
Hiki i nā hui hoʻohui ʻana o nā lau a me nā iʻa e hiki ke hoʻopiha i kahi ʻōpuhi sushi i aneane pau ʻole. ʻO nā ʻōwili kaleponi i hana ʻia me ka ʻiʻo kalo, ka ʻokena a me ka kukama akā paha nā mea maʻamau a kaulana loa.
ʻOkoʻa nā kaloli a me nā mea waiwai ma ka ʻāina. Ke hilinaʻi nei lākou i ka nui o ka laiki i hoʻohana ʻia a me nā ʻano mea like ʻole. Aia ka papa kuila ma Kaleponi kahi 300 a 360 mau kaleka a ma kahi o 7 maule o ka momona.
ʻO ka sushi brown brown he liʻiliʻi liʻiliʻi ka LDL cholesterol, akā pinepine ka manawa ma kahi o ka sodium kiʻekiʻe, mai 500 a 1000 mg i kēlā me kēia lālā. Aia ma ka hana o Kaleponi he 9 g o ka protein. ʻO nā ʻōmai kalawaia ma waena o 51 g a 63 g. ʻO Kalakoka brown brown he kumu maikaʻi loa ia o ka vitamin A, C, a me ka calcium a me ka hao.
ʻO Nori ka mea lawehala ka mea maʻamau e hana i kēia pā. He haʻahaʻa haʻahaʻa haʻahaʻa, a i ka momona momona. Hoʻokahi wale nō lau o ka nori lau ʻehā mau momona a ma mua o hoʻokahi grama o ka momona. He nui ke kaila o Algae:
- pālolo;
- hao;
- kalaiula
- hoʻōla
- ʻōpala.
He nui ka ihu o ka nori, ka vitamina A, nā huaora C a me B. Algae he anti-inflammatory a me ka antimicrobial a loaʻa paha nā waiwai antitumor, e like me ka National Oceanic and Atmospheric Administration.
He aha e hoʻomanaʻo ʻia i ka wā e hoʻomākaukau ana i nā ʻōwili?
Ke pane nei i ka nīnau e pili ana inā hiki ke hāʻawi ʻia ka sushi me ka kolamu kiʻekiʻe, pono e hoʻomanaʻo ʻia he kīnā kēia kīʻai. He mea nui wale ke koho i nā mea kūpono.
He mea nui ia e hoʻomaopopo pehea e hoʻomākaukau ai kēia ʻano ʻāina a i ʻole paha. ʻO nā lālani kaʻai ʻona, ʻoiai, ʻoi aku ka liʻiliʻi no ka poʻe me ka kiʻekiʻe o ka cholesterol kino. ʻO kēia ma muli o nā peculiarities o ka ulu ʻana i ka huahana.
I ka hōʻiliʻili ai i ka palaoa, neʻe ʻia ka iwi waho e kiʻi i ka hiʻu ʻona. Ke noho nei ka bran a me nā germs ma luna o ka raiki brown, a hāʻawi lākou i ka palaoa i kona ʻano a me nā mea kanu. ʻO hoʻokahi kīʻaha o ka laiki ʻona e loaʻa ana i ka nui o ka calories a ʻaʻole he grime o ka momona. ʻO nā lawelawe lawelawe no ka 23 g o nā hōʻemi a me 2 g o ka protein.
ʻO ka laiki brown he puna maikaʻi maikaʻi no nā kahe, mau huaora, nā minelala, a me nā antioxidants. ʻO ka palaʻai kīwī he kīʻaha piha, nā huahana e pono ai no ka meaʻai maikaʻi.
A inā e koho ʻoe i ka ʻano kūpono o ka iʻa, a me nā ʻano mea ʻē aʻe a pau, a laila no ka hopena hiki iā ʻoe ke loaʻa kahi kīʻaha maikaʻi a me ka maikaʻi.
Ka, ʻokoʻa, hoʻomaopopo i ka nui o nā kīʻaha ʻē aʻe e hiki ai i ke ʻano i ke kolamu o ke koko. Nui ka wā inā e hoʻohui iā lākou i ka sushi. E kōkua kūpono ke papa inoa kūpono kūpono i ke kūpaʻa me ke kolamu kiʻekiʻe.
ʻO ke wikiō ma kēia ʻatikala e hōʻike ana pehea e hana ai i ka sushi olakino.
