Mariko Kosaka - Confusio Linguarum [ Thunder Plains 2015 ]
Why isn't sushi PP? Parse the ingredients of your favorite Japanese dish
Japanese cuisine came to Russia several decades ago and quickly gained popularity. Especially everyone loved sushi and rolls. Sometimes it seems that since sushi is a Japanese dish, then it is not harmful to the figure, because in the Land of the Rising Sun you almost never meet fat people. And in fact, what could be harmful there? It contains only rice, seafood, vegetables and nori. But it's not that simple.
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The filling may change, but the sushi component remains unchanged is rice, which is considered a dietary product. It has few calories (115-130 kcal per 100 g) and almost no proteins and fats, but a lot of carbohydrates. Complex carbohydrates provide the body with the energy it needs and make you feel full for a long time. In addition, rice is a natural absorbent that removes excess fluid from the body, and at the same time toxins and toxins.
However, some nutritionists believe that only brown rice is useful, since it is in the husk that all vitamins and minerals. And white rice only adds calories to dishes and promotes weight gain. In any case, rice cannot be classified as harmful products, the main thing is to observe the measure. But you can't call it the cornerstone of PP either.
Fish and seafood
Their benefits are undeniable: they contain omega-3 and 6 fatty acids, which have a positive effect on the state of the cardiovascular system. Also in fish and seafood there are easily digestible proteins, vitamins A, B, H and PP, minerals necessary for the human body, such as phosphorus, calcium, potassium, sodium and magnesium. All this is typical for fresh fish of good quality. But can you be sure of it if there is sushi in unverified and questionable places?
Vegetables and seaweed
Just like good quality fish, you cannot find fault with vegetables. For the preparation of rolls, cucumbers are most often used, in which there are practically no calories, and avocados are a source of fatty acids, vitamins, potassium, copper, iron and many other minerals. It turns out that vegetables are solid benefits and no harm to the figure. Dried nori seaweed also poses no danger: it contains a lot of iodine, iron, fiber.
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Why is sushi harmful?
The main ingredients of sushi are quite harmless, so what is the danger? The fact is that sushi and rolls in Russia have undergone significant changes in comparison with the original Japanese dish. The most popular with us are rolls with additional additives: cream cheese, Mayhealthy sauces and even bacon. Often, not fresh, but smoked fish is put in sushi, which is not so healthy, because it retains fluid in the body. Many rolls are fried in sunflower oil in a special breading - tempura, this also adds extra points to the harmfulness.
Another nuance lies in soy sauce, wasabi and ginger, which are traditionally served with Japanese dishes. Wasabi whets the appetite, soy sauce contains a lot of salt, which means it retains water in the body and leads to edema. Marinade negates all the beneficial properties of ginger, as it contains a lot of sugar and vinegar.
What to do if you really want sushi?
If you try to stick to a proper diet, but cannot imagine life without sushi, you can still eat them, but carefully. They are best prepared at home. It's not that hard, it just takes some experience. And if you prefer restaurants, then choose only proven places with a good reputation. So you can be sure of the quality of the ingredients.
Give preference to classic rolls and sushi without additional sauces and harmful ingredients. Your motto should be the simpler the better. Use lightly salted soy sauce and just dip the sushi lightly in it, do not bathe until the piece is completely soaked.
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Do not overeat: 4-5 sushi or no more than one serving of rolls will be enough to get enough. If the availability of rice is not important for you, then it is better to limit yourself altogether to sashimi - fresh fish cut in a certain way. Miso soup can be eaten before the main course. This will satisfy the first hunger and will not bring in a lot of extra calories. And finally, you should eat sushi no more than once a week, so you will keep the sensation of food fresh and not cause unnecessary harm to the figure.
The most low-calorie are simple thin rolls with vegetables :
- cucumber - 90 kcal per 100 g;
- pickled radish - 46 kcal;
- zucchini - 87 kcal.
Some of the most high-calorie are:
- dragon maki - 189 kcal per 100 g;
- harumaki - 242 kcal;
- Unagi Kani - 277 kcal.
From sushi to the most low calorie include:
- sushi with crab - 25 kcal per piece;
- shrimp - 24 kcal;
- octopus - 22 kcal;
- scallop - 23 kcal.
And to the most satisfying :
- smoked eel sushi - 51 kcal per piece;
- smoked salmon - 38 kcal;
- Tobiko caviar - 37 kcal.
From sharp andit is better to refuse baked sushi, they are full of mayonnaise and calories.