Zakudya za Sushi, masiku atatu, -3 kg

Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 3.

Ma calorie apakati tsiku ndi tsiku ndi 810 Kcal.

Zakudya zachikhalidwe zaku Japan - sushi - adasamukira molimba mtima kumsika wathu wazakudya, ali ndi chidwi ndi omwe amalimbikitsa kudya. Zikuoneka kuti chakudya chokoma ichi sichimangotulutsa masamba athu okha, komanso chimathandizanso kuchepa thupi.

Zakudya za sushi zawonekera posachedwa mu dietetics. Okonzanso ake akuti mwa kudya sushi, mutha kubwezera kuchepa kwanu munthawi yochepa. Ndipo ngati mumakondanso zakudya za ku Japan ndipo mumakonda kusangalala ndi sushi yapadera, ndiye kuti kuonda ndi chithandizo chawo kudzakusangalatsani.

Zakudya za Sushi

Chofunika cha njirayi ndikuti masana muyenera kudya sushi yokha. Koma nkofunika kuzindikira kuti sushi ndi osiyana, ndipo pakati pawo mungapeze omwe ali ndi mphamvu zamagetsi. Anthu omwe akufuna kuonda, sayenera kudya sushi wokhala ndi ma calorie ambiri. Pakudya, mbale iyi siyenera kukhala ndi tchizi wamafuta, caviar, mtanda, sauces ndi zinthu zina zopatsa mphamvu zambiri.

Idyani sushi zosiyanasiyana, kuyesera kupewa kubwereza. Malinga ndi malamulo a zakudya, payenera kukhala zakudya zitatu. Pa kadzutsa mutha kudya mpaka zidutswa zisanu ndi zitatu za sushi, nthawi yamasana - mpaka 8, ndipo chakudya chamadzulo mutha kudya sushi 6. Chifukwa chake, pang'onopang'ono mpaka madzulo timachepetsa zomwe zili ndi kalori komanso kuchuluka kwa chakudya.

Ngati mukufuna kudya mukutsata chakudyachi m'mayendedwe a sushi, pitani kumalo okhawo ovomerezeka. Simuyenera kuyika thanzi lanu pachiwopsezo, chifukwa nsomba zaiwisi nthawi zambiri zimagwiritsidwa ntchito pokonza sushi, zomwe zimakhala zosavuta kupha ngati ophika sadziwa kuphika mbale zaku Japan. Komanso, kuphika sushi nokha kunyumba. Chifukwa chake zidzakhala zosavuta kuwongolera mtundu wazinthu zawo, ndipo zidzakhala zochuluka kwambiri pachuma.

Pa sushi kuti muchepetse thupi (kusiya 3-4 kg pamwezi) akatswiri azakudya amalimbikitsa kusala kudya kamodzi pa sabata. Ngati mukufuna kukhala pazakudya za sushi nthawi yayitali, ndiye kuti ndi bwino kugwiritsa ntchito zakudya zamtundu wina wa ku Japan (sashimi, supu ya miso, saladi zosiyanasiyana), komanso zipatso zopanda wowuma ndi tchizi chamafuta ochepa. Menyu imatha kuwonjezeredwa ndi zinthu zathanzi komanso zotsika zama calorie pakufuna kwanu, koma onetsetsani kuti zopatsa mphamvu zatsiku ndi tsiku sizikupitilira mayunitsi 1200. Ndi bwino kukhala pa zakudya zimenezi kwa munthu pazipita 3 masiku. Panthawi imeneyi, malinga ndi ndemanga, mukhoza kuchotsa makilogalamu 2-3, mukudya mokoma osati njala. Muyenera kupewa mchere. Msuzi wa soya ukhoza m'malo mwake, momwe mungakonzekere mbale, koma pang'onopang'ono, apo ayi, kusungidwa kwamadzimadzi m'thupi kumatha kuchitika. Ndikoyeneranso kudya katatu patsiku, pakupuma pakati pa chakudya, kumwa madzi okwanira osapangidwa ndi kaboni ndipo, ngati mukufuna, tiyi wobiriwira wopanda zotsekemera. Ndi bwino kukana khofi ndi zakumwa zina.

Menyu yazakudya

Chitsanzo cha Zakudya za Sushi za XNUMX-Day

Sushi zakudya contraindications

• Njira imeneyi ndiyotsimikizika kuti imatsutsana ndi anthu omwe samatha kudya nsomba kapena nsomba. Njira yokhayo pakadali pano ndi kudya sushi yamasamba yopanda zinthu zomwe zili pamwambapa.
• Komanso choletsa kuchepa thupi pa zakudya za sushi ndi kupezeka kwa gastritis, zilonda ndi matenda omwe amafunikira zakudya zapadera.
• Pakati pa mimba, mkaka wa m'mawere, achinyamata ndi okalamba, ndizotheka kutsatira zakudya, ngakhale mumtundu wa tsiku limodzi, pokhapokha dokotala atavomera.
• Odwala matenda ashuga amafunikanso kusamala chifukwa mpunga, womwe umagwiritsidwa ntchito kwambiri mu sushi, umakhala ndi mndandandanda wa glycemic.

Ubwino wa zakudya za sushi

1. Kuphatikiza pa kuti zakudya za sushi zimathandiza kuti muchepetse thupi popanda kumva njala, zimathandizira kupatsa thupi zinthu zambiri zothandiza.
2. Mpunga - chopangidwa popanda zovuta kuyerekezera sushi - wapeza michere yambiri ndi chakudya chofunikira chofunikira pakudya bwino. Komanso mpunga uli ndi malo okwanira potaziyamu, omwe amathandiza kuchotsa mchere wambiri womwe umalowa mthupi ndi chakudya. Ndipo vitamini B, yomwe imakhalanso ndi tirigu wambiri wa mpunga, imakhudza misomali, tsitsi, khungu.
3. Nsomba ndi anthu ena okhala m'nyanja (squid, nkhanu, shrimp) amadziwika chifukwa cha kuchuluka kwa mapuloteni, omwe amatengedwa ndi thupi, amawonjezera masewera olimbitsa thupi ndikuthandizira kuchotsa mafuta, osati minofu. Mafuta acids ali ndi phindu pamtima ndi mitsempha yamagazi, kuwongolera magwiridwe antchito awo ndikuchepetsa chiopsezo cha matenda ambiri oopsa. Zimatsimikiziridwanso mwasayansi kuti nsomba ndi nsomba zam'madzi ndi mankhwala abwino kwambiri achilengedwe. Anthu amene amagwiritsa ntchito mankhwalawa nthawi zonse savutika maganizo. Chifukwa chake, kuonda motere, simungaope mphwayi, chisoni ndi mabwenzi ena azakudya zambiri.
4. Zomera za m'nyanja za Nori zili ndi ayodini wambiri, zinc, calcium ndi zinthu zina zofunikira zofunika thupi. Iwo ali ndi udindo wochita zinthu zabwino muubongo (kuwonjezera chidwi, kukumbukira kukumbukira), kuthandiza mafupa amunthu kukula bwino, komanso ndi othandiza kwambiri pakuzungulira kwa magazi. Kuphatikiza kwa ndere ndi mpunga ndizabwino m'thupi mwazakudya zabwino.
5. Zosakaniza za sushi zimaphatikizaponso wasabi (muzu wowotchera komanso wouma wa horseradish), womwe umakhala wovomerezeka kukwaniritsa kulandila kwa sushi. Maphikidwe ena amaphatikizapo kutumiza wasabi ku sushi pomwe mukukonzekera. Wasabi ndi mankhwala ophera tizilombo abwino kwambiri. Mankhwala ake opha tizilombo, antibacterial ndi anticoagulant amathandiza thupi kupewa mavuto ambiri. Imadziwikanso kuti imatsutsana ndi mawonekedwe ndi chitukuko cha caries.
6. Vuto ndi gawo lofala kwambiri la sushi. Mafuta a monounsaturated mumtundu wakunjawu amawononga cholesterol wamagazi woyipa. Avocado amaonedwa kuti ndi antioxidant yabwino kwambiri.
7. Nthawi zambiri, nkhaka imaphatikizidwanso mu sushi. Masamba awa ali ndi mavitamini ambiri a magulu A, B ndi C. Chimodzi mwazinthu zofunikira kwambiri za nkhaka ndikukhazikika kwa kusamvana kwa asidi m'thupi la munthu. Timazindikiranso kuti chiweto chobiriwira chobiriwira chimakhala ndi ma calories ochepa, ndipo 99% yake imakhala ndimadzi.
8. Msuzi wa soya umalepheretsa kukalamba msanga, umapangitsa kuti thupi lizizungulira pang'ono, kumalimbitsa mitsempha. Ginger ndi antioxidant yamphamvu komanso yoteteza m'thupi. Mwambiri, sushi sikuti imangokuthandizani kuti muchepetse thupi, komanso imagwira ntchito ngati zodetsa nkhawa zachilengedwe.

Zoyipa za zakudya za sushi

• Kugwiritsa ntchito sushi pafupipafupi (makamaka pankhani yogulira chakudya mu cafe kapena malo odyera) sichinthu chotsika mtengo kwambiri chosangalatsa. Chifukwa chake, ndalama zambiri zitha kugwiritsidwa ntchito pochepetsa thupi mothandizidwa ndi zakudya zotere.
• Ndikofunikira kwambiri kuwunika mtundu wa zosakaniza za sushi kuti zisawononge thanzi lanu. Mu nyama ya tuna komanso ena azakudya zam'madzi azaka zana, mercury ndi zitsulo zolemera zimapezeka m'malo okwera kwambiri. Chifukwa chake, madokotala amalimbikitsa kudya tuna sushi kawirikawiri, osapitilira kamodzi pamilungu itatu iliyonse. Msuzi wa soya wotsika kwambiri amathanso kukhala ndi mchere wambiri wazitsulo komanso poizoni. Palinso zabodza za wasabi. M'malo mwa ma rhizomes of Japan horseradish, opanga osagwiritsa ntchito amagwiritsa ntchito mitundu yotsika mtengo komanso yotsika mtengo ya ma horseradish, zonunkhira ndi utoto. Muyeneranso kudziwa kuti ayodini, amene amalowa m'thupi lathu kuchokera ku udzu wa m'nyanja, ayenera kutsukidwa. Kuchulukanso kwake kuli kowopsa kwa chithokomiro kuposa kusowa kwake. Kugwiritsa ntchito nsomba zatsopano, zosatenthedwa bwino kumakhalanso koopsa, makamaka m'malo athu, kutali ndi nyanja ndi nyanja. Nyama ya nsomba zoterezi imasintha msanga kuchokera kuzinthu zopindulitsa nkukhala zoopsa; Ndi malo abwino kwambiri okhala mabakiteriya ndi tiziromboti.
• Tsatirani mfundo zoyambira - zosakaniza zonse za sushi ziyenera kukhala zapamwamba kwambiri, ndipo sushi imatha kudyedwa mwatsopano.

Kubwezeretsanso pa sushi

Ndibwino kuti muzibwereza zakudya zamasiku atatu osapitilira kamodzi pamasabata 3-4. Koma mutha kukhala masiku osala kudya pa sushi kamodzi pa sabata.