ʻO Sushi kahi pāpaʻa maʻamau a Iapana, nona nā ʻāpana ʻāpana o ka iʻa, nā mea kanu, ka lawaiʻa, ka ʻūlū a me ka ʻala kulo. Hoʻohālikelike ʻia ka manaʻo o ke ʻano o ka pāpaʻu e ka ʻala ʻono, ka mea i mālama ʻia me ka sushi, a me ka aʻa ʻili ʻili.
Mahalo nui ʻia ka pāʻai no kona ʻano kūlohelohe, no ka mea no ka hoʻomākaukau ʻana he pono ka hoʻohana ʻana i nā iʻa hou, waiwai i nā mea momona a me nā momona momona. Hōʻike ʻia ka mea maʻamau, me ka hoʻohana maʻamau ʻana i ka sushi, hiki ke hoʻokū i ka hana o nā mea o ke kino o ka pūnaehana cardiovascular, digestive tract.
ʻOiai ʻo kona liʻiliʻi liʻiliʻi, e hāʻawi i ka ipu i kahi manaʻo lōʻihi o ka satiety, me nā mea liʻiliʻi he nui i nā sushi. Me ka waiwai o nā sushi, hiki ke hoʻopōʻino i ke kino o ke kanaka, no ka mea aia pinepine ʻia nā helminths i nā iʻa maka. No laila, pono ʻoe eʻai i ka sushi i loko o nā hale kūʻai me ka maikaʻi maikaʻi, nā mea e kū pono ai i nā pono loea a me nā kūlana maʻi.
Hiki iā wau ke ʻai i nā ʻōwili no ka maʻi maʻi? Hiki iā ʻoe ke ʻai ia i loko o nā hale ʻaina Kepanī a kuke paha iā ʻoe iho ma ka home. No nā sushi pono ʻoe e kūʻai:
- halana kūikawā ʻole;
- nā ʻano 'ai o ka iʻa ʻulaʻula;
- hopa
- Seaweed malo.
No ka loaʻa o kahi kīʻaha kūikawā, hoʻohui ʻia ka laiki mua i hoʻopaʻa ʻia me kahi pākohu kūikawā e pili ana i ka cīpī laila, ka wai a me kahi mea hoʻonani gula keʻokeʻo. ʻAʻole pono nā loko o kahi sushi homemade i loko o ka ʻona a me nā iʻa like ʻole, a me nā caviar ʻeleʻele a me ʻulaʻula hoʻi.
ʻAʻole hiki ke ʻai ʻia ka pākī e nā wahine me ke ʻano type type 2 i ka wā hāpai, ka umauma.
Akaka, Soy Sauce, Wasabi
Mālama ke kumu lahil i ka hoʻonā ʻana i nā pilikia ʻike, ʻoiai liʻiliʻi me ka liʻiliʻi o ka huahana, hiki ke pale i ka hoʻomohala ʻana. ʻO kēia maʻi ka maʻi maʻamau kekahi o nā pilikia maʻamau me ka maʻi maʻamau type 2. ʻO ke ʻano huaʻāina ʻo ke kumu glycemic 15, he mea nui ia no ka maʻi maʻi maʻi maʻi. ʻAʻole hiki iā ia ke hoʻonāukiuki i nā kūlike o nā hōʻailona glycemic, ʻoiai e wāwahi i ka mea i loko o ke kino.
Pono ke kuhikuhi ʻia he mau pōmaikaʻi ʻē aʻe o ka ginger, he mea nui e hōʻole i nā kaʻina metabolic. ʻO ia e pili ana i ka hoʻopau ʻana i ke kaumaha i nā kuʻekuʻe, e hoʻomaikaʻi ana i ke kahe koko, hoʻoikaika i nā pā vascular, hana maʻamau i nā pae gula. Nā leo maloʻo, hōʻoluʻolu i ke kino o ka mea maʻi.
ʻO kekahi ʻāpana o kahi pānaina i kuke ʻia i ka pī soy. Hoʻomaka ka poʻe hoʻomohala hou i ka hoʻohana ʻana i ka paʻakai, nā mea ʻono no kēia huahana, a, e like me kāu e ʻike nei, ua pāpā ʻia nā maʻi maʻi maʻi e ʻai i nā meaʻai me nā mea kiʻekiʻe o ka sodium chloride. ʻO kahi ʻokoʻa loa o kēia lula e kapa ʻia nā kāmele soʻonaʻu kiʻekiʻe kahi e hoʻohana ʻia ai ka paʻakai a i ʻole. Eia naʻe, pono ke hoʻopau ʻia kēlā huahana i nā nui ʻole.
ʻO kekahi mea waiwai nui i ka sushi isabi. Eia kekahi, he nui ke kumukūʻai honwasabi, he nui ka Iapana e hōʻole ʻia, hoʻohana i ka wasabi imitation. Aia ke ʻano o ka huahana:
- nā huna;
- mea ʻala
- wasabi daikon.
Kuhi ʻia kēlā me ka ʻano o ka pōpoki a i ʻole ka pauna paha, kāʻei ʻia i nā ʻōpala.
Loaʻa i nā aila Wasabi ka nui a me nā minamina a me nā mea waiwai nui no ke kino. ʻO kēia nā huaora B, hao, zinc, phosphorus, calcium, potassium a me ka manganese.
Ma kahi o nā mea i luna aʻe, loaʻa i ka pakiaka wasabi kahi waiwai kūlohelohe kūikawā, sinigrin, kahi glycoside, mea hoʻohui molio, nā waikona amino, ka aila a me nā aila pono. Akā ʻae ʻia ka poʻe maʻi hānai eʻai i ka huahana no nā mea liʻiliʻi. Ma kahi o ka wailua o kahi kūlohelohe, ua maʻi ka mea maʻi i ka hoʻouka ʻana o ka maʻi pākaʻi, luaʻi a me ka huhū ʻana.
Pono hoʻi e hoʻomaopopo i ka ulu ʻole ʻana o ka aʻa ma kā mākou wahi, e lawe mai ia i waho a hiki i ka mālama ʻia me nā kemikū e mālama i ka hōʻike.
ʻO ka maʻi maʻamau a me ka laiki
ʻO ke kumu o ke holo a me ka sushi ka laiki. Hoʻopili maʻalahi kēia huahana e ke kino o ke kanaka, akā he hemahema ka haʻalulu. 100 g o ka laiki he 0.6 g o ka momona, 77.3 g o nā kalapona, kalona 340 mau kalana, he glycemic index mai 48 a 92 mau kiko.
Aia i ka hānai ka nui o nā huaora B e pono ai no ka hana pono o ka wahī nīnū, no ka hana ʻana o ka ikehu. Nui nā aina amino i loko o ka laiki; ua kūkulu ʻia nā cell hou mai lākou. He maikaʻi ia inā ʻaʻohe hua o ka gluten, ke kumu pinepine nei i nā hopena maʻi a me nā dermopathy maʻi maʻi.
ʻO ka cereal kahi kokoke i loko o nā paʻakai; kūpono ia no nā mea maʻi me ka mālama wai a me ka edema. ʻO ka kaohi ʻana o ka pāhana e hōʻemi ana i nā hopena maikaʻi ʻole o ka paʻakai, eʻai ana ka mea maʻi me nā meaʻai ʻē aʻe. Aia ka nui o ka momona i ka Japanese no nā sushi he mea kōkua i ka kīʻaha e mālama i kona ʻano.
Inā ʻaʻole hiki ʻoe ke loaʻa kahi huahana, hiki iā ʻoe ke hoʻāʻo i ka laiki no ka sushi.
Hōhi Sushi
Hiki ke maʻalahi ka sushi a me ke ʻano type type 2 ma ka home. Pono ʻoe e lawe i nā huahana: 2 kīpī o ka laiki, trout, kōpaʻa hou, wasabi, soy, Japanese winika. Hoʻohui ʻia kekahi mau meaʻai ʻē aʻe i ka pā.
ʻO ka mea mua, holoi holoi lākou i ka laiki ma lalo o ka holo ʻana i ka wai anuanu, e hana ʻia a ʻike ʻia kēia wai a maopopo ʻole ka wai. Ma hope o kēlā, ninini ʻia ka laiki i hoʻokahi me ka wai, lawe ʻia kahi kīʻaha wai ma ke aniani o ka cereal. E lawe i ka wai i kahi paila, uhi i ka pā me ka uhi, e kuke ma luna o ka wela kiʻekiʻe no kahi mau minuke. A laila e hoʻopau ʻia ke ahi, kuke ʻia ka laiki no kekahi mau minuke 15-20 a laila maloʻo maikaʻi ke kahe. Hoʻokuʻu i ka ipu mai ka wela me ka hoʻole ʻole i ka uhi, waiho ke aniani i 10 mau minuke.
ʻOiai ua hoʻopili ʻia ka laiki, e hoʻomākaukau i kahi ʻano hui no ka lole ʻana, pono ʻoe e hoʻoheheʻe i 2 mauʻaina o ka vīpela Iapana me kahi paʻakai liʻiliʻi a me nā kō. No nā maʻi maʻi, ʻoi ka paʻakai a me ke kō ua hoʻololi ʻia me nā analog. Malia paha ke hoʻohanaʻana i ka stevia a me ka paʻakai me ka liʻiliʻi o ka paʻakai sodium.
I ka papa aʻe, hoʻohuli ʻia ka laiki i kālua ʻia i kahi kīʻaha nui, i ninini ʻia me ka hui pū ʻia o ka vīnega:
- ke kaalo nei ka wai i ke aniani;
- me ka hoʻoneʻe wikiwiki e hoʻohuli i ka laiki ma kou mau lima a i ʻole he lāʻau lāʻau.
Pono ka līlū i kahi mahana a leʻaleʻa e lawe ia me kou mau lima. I kēia manawa hiki iā ʻoe ke hana i nā ʻōwili. Kau lākou i ka nori (pimples i luna) ma kahi hā, ʻo nā laina ākea o ke algae e like me nā kiko o ka luaʻi. I ka mua, ua maloʻo a nori a maloʻo, akā ma hope o ka loaʻa ʻana o ka palaoa a lilo lākou i elastic a maikaʻi loa.
Me nā lima holoi lima i ka wai anuanu, hohola i ka laiki, pono ʻole e hoʻopili i ka laiki. E maloʻo nā lima i kēlā me kēia manawa a lawe lākou i kahi hapa o ka laiki. Hoʻokaʻawale ʻia ia ma luna o kahi ʻāpana algae, ke waiho nei no kahi he 1 kenimika mai kekahi ʻaoʻao a i ʻole ka ʻala i hoʻopala ʻole i ka paʻa ʻana i nā kihi a me ke kāwili i ka pā.
Pono e ʻokiʻoki nā kuʻuna i nā trout a me nā kukama, waiho i ka laiki, a hoʻomaka koke e kālai ai i ka sushi e hoʻohana ana i kahi maiʻa. Pono ʻia ke kū ʻana i ka wā i ʻole ka hala a me ka lewa. Pono ka ʻāʻī a pono ke kīpī.
I ka manawa hope loa, e lawe i ka pahi kīkī ʻoi, ʻoki sushi, kēlā me kēia ʻāpana o ke algae ua māhele ʻia i nā māhele 6-7. I kēlā me kēia manawa, pono ke hoʻomālamalama ʻia ka pahi i ka wai anuanu, inā ʻole e hoʻopili ka laiki i ka pahi a ʻaʻole ʻae ʻoe iā ʻoe e ʻoki pono i ka pā.
Hiki paha ke ʻai i ka sushi me ka maʻi maʻamau i ka mākaukau inā ua mākaukau ʻia e like me ke ʻano kumu i manaʻo ʻia? Manaʻo ia e hoʻohana i kahi kīnā Japanese ma ka loli a mālama pono i nā hōʻailona glycemia i mea e pale ai i nā kahe koko i ke kō.
Pehea e kuke ai i nā papa ʻai meaʻai e haʻi i ka wikiō ma kēia ʻatikala.
