Kudya kweSushi, mazuva matatu, -3 kg

Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.

Ivhareji yezuva nezuva koriori zvemukati ndeye 810 Kcal.

Chinyakare chikafu cheJapan - sushi - ine chivimbo chakatamira kumusika wekudya kwedu, vachinyatsofarira vanotsigira vekudya zvine hutano. Zvinoitika kuti uku kunakirwa hakugone kungopuruzira mabhureki edu, asi zvakare kunobatsira mukudzikira uremu.

Chikafu cheSushi changoonekwa mu dietetics. Vagadziri vayo vanoti nekudya sushi, unogona kudzora hushoma hwako munguva pfupi. Uye kana iwe zvakare uri fan yechikafu cheJapan uye uchida kunakirwa neyekutanga kuravira kwekunze kwesushi, saka kuora uremu nerubatsiro rwavo kunonyanya kunakidza iwe.

Sushi kudya kunodiwa

Musimboti wehunyanzvi ndewekuti mukati mezuva iwe unofanirwa kudya chete sushi. Asi zvakakosha kuziva kuti sushi yakasiyana, uye pakati pavo unogona kuwana avo vane simba rakakosha. Avo vanoda kudzikira uremu, chokwadika, havafanire kudya yakakwira-calori sushi. Munguva yekudya, dhishi iri harifanirwe kunge riine mafuta echizi, caviar, bundu, sosi uye zvimwe zvinoriisa-koriori.

Idya zvakasiyana siyana zveSushi, kuyedza kudzivirira kudzokorora. Maererano nemitemo yezvokudya, panofanira kuva nezvokudya zvitatu. Pakudya kwemangwanani unogona kudya zvidimbu zvisere zveSushi, panguva yekudya kwemasikati - kusvika pa8, uye pakudya kwemanheru unogona kudya kusvika kune mana sushi. Nekudaro, zvishoma nezvishoma kusvika manheru tinoderedza izvo zvine macalorie uye huwandu hwechikafu.

Kana iwe uchida kudya uchitevera chikafu ichi mumasushi masisitimu, shanyira nzvimbo dzakaratidza chete. Iwe haufanire kuisa panjodzi hutano hwako, nekuti hove mbishi inowanzo shandiswa kugadzirira sushi, iri nyore kuisa chepfu kana mubiki asiri nyanzvi mukubika madhishi eJapan. Zvirinani zvakadaro, bika sushi pachako kumba. Saka zvichave nyore kwazvo kudzora mhando yezvinhu zvavo, uye zvichave zvakanyanya mari kune bhajeti.

Pa sushi yekuremerwa uremu (kusiya 3-4 kg pamwedzi) vezvekudya vanokurudzira zuva rimwe rekutsanya pasvondo. Kana iwe uchida kugara pakudya kwesushi kwenguva yakareba, saka zviri nani kushandisa zvimwe zvechinyakare zveJapan zvinonaka (sashimi, miso soup, akasiyana-siyana saladi), pamwe nemichero isina-starchy uye yakaderera-fat-fat cottage cheese. Iyo menyu inogona kuwedzeredzwa neane hutano uye yakaderera-calori zvigadzirwa pakufunga kwako, asi ita shuwa kuti zvemazuva ese calorie zvemukati hazvisi kupfuura 1200 mayunitsi. Zvinokurudzirwa kugara pakudya kwakadaro kwemazuva matatu. Munguva iyi, maererano nekuongorora, unogona kubvisa 3-2 kilograms, uchidya zvinonaka uye kwete nzara. Unofanira kurega munyu. Soy muto unogona kuitsiva nyore nyore, iyo iwe yaunogona kudyara ndiro, asi zvine mwero, kana zvisina kudaro kuchengetwa kwemvura mumuviri kunogona kuitika. Zvinokurudzirwa kudya katatu pazuva, mukuzorora pakati pekudya, uchidya yakakwana yemvura yakachena isina-carbonated uye, kana zvichidikanwa, yegirini unsweetened tii. Zviri nani kuramba kofi uye zvimwe zvinwiwa.

Iyo yekudya menyu

Kudya Muenzaniso weXNUMX-Day Sushi Kudya

Sushi kudya kunopesana

• Unyanzvi uhu hwakanyatso kupesana kune avo vanhu vane maanergic reaction kune hove kana hove. Nzira chete yekubuda mune ino kesi ndeyekudya sushi yemiriwo isina izvo zviri pamusoro zvigadzirwa.
• Zvakare, kurambidzwa kwekudzikira uremu pane chikafu cheSushi ndiko kuvapo kwegastritis, maronda nezvirwere zvinoda chikafu chakakosha.
• Panguva yekuzvitakura, kuyamwisa, kuyaruka nevakuru, zvinokwanisika kutevedzera chikafu, kunyangwe mushanduro yezuva rimwe chete, chete mushure mvumo yechiremba.
• Vanorwara neshuga vanodawo kungwarira nekuti mupunga, chinhu chikuru musushi, ine yakakwira glycemic index.

Kubatsirwa kwekudya kwesushi

1. Kuwedzera kune chokwadi chekuti chikafu cheSushi chinobatsira kudzikisa huremu pasina kunzwa kwakanyanya kwenzara, zvinobatsira kupa muviri zvinhu zvakawanda zvinobatsira.
2. Mupunga - chigadzirwa chisina izvo zvakaoma kufungidzira sushi - yakaunganidza huwandu hwakawanda hwefibre uye makabhohaidhiretsi akaomarara anodiwa kuitira kugaya kwakanaka. Zvakare, mune nzvimbo yakakwana mumupunga we potassium, iyo inobatsira kubvisa munyu wakawandisa unopinda mumuviri nechikafu. Uye vhitamini B, iyo zvakare ine yakawanda yezviyo zvemupunga, ine maitiro akanaka pazvipikiri, vhudzi, ganda.
3. Hove nevamwe vagari vemugungwa (squid, crabs, shrimp) vane mukurumbira nekuda kwehuwandu hwemapuroteni, ayo anotorwa nemuviri, anowedzera kuita kwemuviri uye kubatsira kubvisa mafuta, uye kwete mhasuru. Fatty acids ine mhedzisiro inobatsira pamwoyo nemidziyo yeropa, inovandudza kuita kwavo uye kubatsira kuderedza njodzi yezvirwere zvakawanda zvine njodzi. Zvinoratidzwawo nesainzi kuti hove nehove dzemugungwa zvakanakisa zvechisikigo antidepressants. Vanhu vanogara vachishandisa zvigadzirwa zvakadaro havanyanyi kunetseka nekuora mwoyo. Saka, kuderedza uremu nenzira iyi, haugone kutya kusava nehanya, kusuruvara uye dzimwe shamwari dzezvokudya zvakawanda.
4. Nori marweweed ane ayodini yakawanda, zinc, calcium uye zvimwe zvekuteedzera zvinodiwa kumuviri. Ivo vane basa rehunhu hwakanaka hwehuropi (kuwedzera kusangana, kunatsiridza ndangariro), kubatsira mafupa emunhu kukura zvakanaka, uye zvakare anobatsira zvakanyanya mukutenderera kweropa. Iyo tandem yealgae uye mupunga ingori yakanakira muviri maererano nehutano hwakanaka.
5. Zvakare sushi zvinoshandiswa zvinosanganisira wasabi (shredded uye yakaomeswa horseradish midzi), inova tsika yekuzadzisa tsika yechinyakare yekugamuchira sushi. Mamwe mabikirwo anosanganisira kutumira wasabi kuSushi zvakananga panguva yekugadzirira. Wasabi inyanzvi yekuuraya utachiona. Yayo antiseptic, antibacterial uye anticoagulant zvivakwa zvinobatsira muviri kudzivisa matambudziko mazhinji. Iyo inozivikanwa zvakare kuti inopesana nechitarisiko uye kukura kwecaries.
6. Avocado chinhu chinowanzoitika pane sushi. Mafuta emonounsaturated mune uyu muchero wemhiri kwemakungwa anoparadza yakaipa ropa cholesterol. Avocado inoonekwa seyakanaka antioxidant.
7. Kazhinji, cucumber inobatanidzwawo musushi. Muriwo uyu wakapfuma mumavitamini mazhinji emapoka A, B naC. Chimwe chezvinhu zvakasarudzika zvemagaka ndiko kukwirisa kusaenzana kweasidhi mumuviri wemunhu. Isu tinoonawo kuti iyo yakasvibira yekubika peturu ine mashoma mashoma macalorie, uye 99% yayo ine mvura.
8. Soy muto unodzivirira kukwegura kwekutanga, inovandudza kutenderera kwemuviri, inosimbisa tsinga dzeropa. Ginger yakasimba antioxidant uye immune stimulant. Kazhinji, sushi haingobatsire iwe kurasikirwa nehuremu, asi zvakare inoshanda seyakajairika antidepressants.

Kukanganisa kwekudya kwesushi

• Kakawanda kushandiswa kwesushi (kunyanya kana zvasvika pakurongedza chikafu mu cafe kana muresitorendi) haisi iyo yakachipa kudya kunakidzwa. Naizvozvo, zvihombe zvemari zviwanikwa zvinogona kushandiswa pakurasikirwa nehuremu nerubatsiro rwechikafu chakadai.
• Izvo zvakakosha kuti utarise mhando yeiyo sushi zvigadzirwa kuti urege kukuvadza hutano hwako. Mune nyama yetauna uye nezvimwe zvinokanganisa marine makore zana, mercury nesimbi inorema inowanikwa munzvimbo dzakakwirira kwazvo. Naizvozvo, vanachiremba vanokurudzira kudya tuna sushi kashoma, kwete kanopfuura kamwe vhiki nhatu dzese. Yakaderera-mhando soy muto inogona zvakare kuve ine inorema simbi munyu uye chepfu. Kune zvakare fakes ye wasabi. Panzvimbo yeRhizomes yeJapan horseradish, vagadziri vasina hunhu vanoshandisa mhando dzakachipa uye dzinodhura dzemahorseradish, zvinonhuwira uye dhayi. Unofanirawo kuziva kuti ayodini, iyo inopinda mumuviri wedu kubva kugungwa, inofanira kuiswa. Kuwedzeredza kwaro hakuna njodzi kune yegland gland pane kusavapo kwayo. Kushandiswa kwehove nyowani, isina kupisa muviri zvine njodzi zvakare, kunyanya kumatunhu edu, kure nemakungwa nemakungwa. Nyama yehove dzakadai inokurumidza kutendeuka kubva pachigadzirwa chinobatsira kuita ine ngozi; inzvimbo yakanaka kwazvo yebhakitiriya uye utachiona.
• Tevedza misimboti yekutanga - zvese zvinoshandiswa nesushi zvinofanirwa kunge zviri zvemhando yepamusoro, uye sushi inogona kungodyiwa ichangogadzirwa.

Kudzorerazve pasushi

Zvinokurudzirwa kudzokorora matatu-mazuva mashihi dhayeti kwete kanopfuura kamwe pamasvondo matatu kusvika matatu. Asi iwe unogona kupedza mazuva ekutsanya pasushi kamwe chete pasvondo.