Mwa mawonekedwe ake akuluakulu, Sushi - wophatikiza nsomba, mpunga ndi matope am'madzi, ndizowonjezera bwino pazakudya zabwino za munthu aliyense. Ngakhale nsomba zimakhala ndi cholesterol inayake, ilinso ndi mapuloteni komanso mafuta athanzi, kotero mulingo wa cholesterol womwe umatha kuwonjezeka mutatha kudya chakudya chotere nthawi zambiri sichikhala chokwanira kuchititsa nkhawa pakati pa anthu wamba. Komabe, pamene zosakaniza monga zokazinga kapena zonona zamafuta zimawonjezeredwa mu mbale, kuchuluka kwa cholesterol kumatha kuwonjezeka kwambiri.
Cholesterol ndi chinthu chofunikira chomwe thupi limapanga palokha. Mafuta awa kapena lipid imathandizira kupanga chophimba chakunja kwa maselo, imakhala ndi ma acid acid omwe amalimbitsa chimbudzi m'matumbo, ndipo amalola thupi kuti lipange vitamini D ndi mahomoni monga testosterone.
Thupi laumunthu nthawi zambiri limatha kudzipangira payekha cholesterol chofunikira, chomwe chimafunikira. Munthu akatenga cholesterol yochuluka kwambiri ndikukhala ndi mafuta ambiri, milingo yamtundu umodzi wa cholesterol yotchedwa otsika kachulukidwe lipoprotein imadzuka, zomwe zimayambitsa mapangidwe a plaque mu mitsempha komanso kukulitsa kwa atherossteosis. Izi zimatha kudzetsa matenda a mtima komanso sitiroko.
Sushi cholesterol
Nsomba zimakhala ndi cholesterol, ngakhale kuchuluka kwake kumasiyana kwambiri kuchokera ku mitundu kupita ku mitundu.
Komabe, mosiyana ndi nyama ndi mkaka, siomwe chimayambira mafuta pakudya.
Pali zakudya zowopsa zomwe zimakhala ndi mafuta ochulukirapo.
Izi ndi:
- nyama yamafuta ndi mafuta;
- mazira
- batala ndi zinthu zina zamkaka zapamwamba kwambiri;
- komanso zakudya zokazinga.
Magalamu zana a nsomba ya bluefin ali ndi mamiligalamu 32 a cholesterol ndi 1 gramu yamafuta ambiri, pomwe mazira ofanana ali ndi mamiligalamu 316 a cholesterol ndi magalamu 2.7 a mafuta.
Popeza zakudya zam'mera monga mpunga ndi seawe sizimakhala ndi cholesterol ndipo zimakhala ndi mafuta ochepa okha, masikono okhala ndi cholesterol yayitali siowopsa monga mbale zina. Ngakhale amayenera kudyedwa moyang'aniridwa ndi dokotala.
Mosiyana ndi nyama, mkaka, ndi mazira, nsomba zimatha kutsitsa cholesterol. Nsomba zimakhala ndi omega-3 mafuta acids omwe amathandizira kukweza cholesterol yabwino yotchedwa high density lipoprotein. Vutoli limathandiza kuchotsa mafuta enaake m'thupi la munthu, chifukwa chake limachepetsa magazi. World Association imalimbikitsa kudya nsomba zamafuta - gwero labwino kwambiri la omega-3s - osachepera kawiri pa sabata.
Nsomba ziwiri zomwe zimagwiritsidwa ntchito popanga Sushi nthawi zambiri zimakhala:
- nsomba
- nsomba
Ndizinthu zolemera za omega-3s.
Kukhala ndi moyo wathanzi
Sushi imatha kukhala chisankho choyipa kwa chakudya chochepa cha cholesterol chikapangidwa ndi zosakaniza zomwe zimakulitsa kuchuluka kwa zinthu, monga mayonesi ndi zakudya zokazinga.
Mwachitsanzo, mpukutu wa tuna samakhala ndi mafuta ambiri komanso mamiligalamu 25 okha a cholesterol, pomwe chinsomba cha crispy chimakhala ndi magalamu 6 a mafuta othandiza komanso ma milligram 65 a cholesterol.
Mukamayitanitsa sushi, muyenera kutsatira malamulo ena. Mwakutero, ndibwino kusankha masikono omwe amapangidwa ndi nsomba ndi ndiwo zamasamba, ndikuthawa omwe amabwera ndi mayonesi onunkhira, tempura ndi tchizi.
Kwa osakhudzidwa, kutchulidwa kwa sushi nthawi zambiri kumadzetsa zithunzi za nsomba zosaphika. Komabe, pali mitundu yambiri ya nthaka yomwe ilibe nsomba. Zilonda za Sushi zimapangidwa kuchokera ku seaweed, mpunga ndi fungo la viniga, masamba kapena nsomba. Mitundu yambiri ya Sushi imakhala yopatsa thanzi komanso yochepa pama calories ndi mafuta.
Zowongolera zopangidwa kuchokera ku mpunga wa bulauni zili ndi bonasi yowonjezereka, zomwe zimapereka thanzi labwino kwambiri. Mpunga wakuda umakhala ndi michere yambiri kuposa mpunga woyera. Ngati mumadya pafupipafupi, mutha kukwaniritsa zizindikiro zabwino zaumoyo.
Ngati tikulankhula ngati nkotheka kupukusa ndi cholesterol yambiri, ndikofunikira kumvetsetsa kuti mbale iyi ikhoza kukhala yothandiza. Ingosankha mitundu yoyenera ya masikono.
Kodi mungasankhe bwanji?
Kuti muwongolere bwino, muyenera kusankha zinthu zoyenera.
Mpunga wa brown nthawi zambiri umakhala wopanda mchere, ndipo nthawi zambiri umakhala wovuta kwambiri kugwira nawo popanga sushi. Njira yosavuta yosangalalira ndi mpunga wa bulauni kuchokera ku Sushi ndikuwaphika muzopukutira zopukutidwa zopangidwa ndi ma shiti azomera zouma zotchedwa nori.
Kuphatikiza komwe kungakhalepo kwamasamba ndi nsomba zomwe zimatha kudzazidwa ndi Sushi mpukutu kumatha. Zozungulira California zopangidwa ndi nyama yankhanu, mapeyala ndi nkhaka mwina ndizodziwika kwambiri komanso zotchuka.
Zopatsa mphamvu ndi michere yopezeka kumtunda ndizosiyana kwambiri. Zimatengera kuchuluka kwa mpunga womwe amagwiritsidwa ntchito komanso mitundu ya zosakaniza. Mpukutu wamba wa California umakhala ndi zopatsa mphamvu 300 kapena 360 ndi mafuta pafupifupi magalamu 7.
Brown mpunga sushi imakhala ndi mafuta ochepa a LDL, koma nthawi zambiri pamakhala zinthu zambiri zokhala ndi sodium, kuyambira 500 mpaka 1000 mg pa mpukutu uliwonse. Udindo waku California uli ndi pafupifupi 9 g mapuloteni. Zopatsa mphamvu zamagalimoto ochulukirapo zimachokera ku 51 g mpaka 63 g. Mpunga wamafuta waku California ndi gwero labwino la vitamini A, C, komanso calcium ndi chitsulo.
Nori ndiye nsomba zam'nyanja zomwe zimakonda kupangira mbale iyi. Ndi chakudya chamafuta ochepa, chopatsa thanzi. Tsamba limodzi la nori limakhala ndi ma calories anayi okha komanso mafuta ochepa kuposa gramu imodzi. Algae ndi mchere wambiri:
- potaziyamu;
- chitsulo;
- calcium
- magnesium
- phosphorous.
Nori amakhalanso ndi michere yambiri, mavitamini A, mavitamini C ndi B. Algae ndi anti-yotupa komanso antimicrobial ndipo atha kukhala ndi katundu wa antitumor, malinga ndi National Oceanic and Atmospheric Administration.
Kodi muyenera kukumbukira chiyani pokonzekera masikono?
Poyankha funso loti ngati Sushi angaperekedwe ndi cholesterol yambiri, ziyenera kukumbukiridwa kuti mbale iyi ndi yopatsa thanzi. Ndikofunika ndikusankha zosakaniza zoyenera.
Ndikofunikira kumvetsetsa momwe gawo ili kapena mtunduwo ukukonzekera. Zozungulira mpunga wakuda, mwachitsanzo, ndizowopsa kwa anthu omwe ali ndi cholesterol yambiri. Izi zimachitika chifukwa chazinthu zomwe zikukula pang'onopang'ono.
Mpunga ukakololedwa, chigamba chakunja chimachotsedwa kuti zithe kupeza tinthu tofiirira. Nthambi ndi majeremusi amakhalabe pa mpunga wa bulauni, ndipo amapatsa njerewayo mtundu wake ndi michere. Kapu imodzi ya mpunga wopanda bulawu imakhala ndi zopatsa mphamvu zokwanira 112 osati galamu yamafuta. Pogwira ntchito ma 23 g zama chakudya ndi 2 g mapuloteni.
Mpunga wa bulauni ndi gwero labwino la fiber, mavitamini, mchere, ndi antioxidants. Mpunga wakuda ndi tirigu wathunthu, zinthu zofunika kuti mukhale ndi thanzi labwino.
Ndipo mukasankha nsomba zoyenera, komanso zosakaniza zina zonse, chifukwa chake mutha kupeza chakudya chabwino komanso chokoma.
Zachidziwikire, mumvetsetse kuti pali zakudya zina zingapo zomwe zimathanso kukoletsa magazi. Makamaka ngati mumawaphatikiza ndi sushi. Menyu yosankhidwa bwino ingathandize kuthana ndi cholesterol yayikulu.
Kanema yemwe ali munkhaniyi akuwonetsa momwe angapangire sushi wathanzi.
