Чому суші не є ПП? Розбираємо інгредієнти улюбленої страви японців

Japanese cuisine came to Russia a few decades ago and quickly gained popularity. Everyone is especially fond of sushi and rolls. Sometimes it seems that since sushi is a Japanese dish, it is not harmful to the figure, because in the Land of the Rising Sun almost never meet full people. And in fact, what can be harmful there? In the composition of only rice, seafood, vegetables and nori. But it’s not that simple.

Rice

The filling may vary, but the invariable component of sushi 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 give the body the necessary energy and create a feeling of satiety for a long time. In addition, rice is a natural absorbent, which removes excess fluid from the body, and at the same time slags and toxins.

However, some nutritionists believe that only uncooked brown rice is useful, because it is in the husk contains all the vitamins and minerals. And white rice only adds calories to dishes and contributes to weight gain. In any case, rice can not be attributed to harmful products, the main thing is to observe the measure. But it can not be called the cornerstone of PP.

Fish and seafood

Their benefits are undeniable: they contain omega-3 and 6 fatty acids, which have a positive effect on 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 characteristic of fresh fish of good quality. But can you be sure of it if you eat sushi in untested and questionable places?

Vegetables and seaweed

Just like good quality fish, you can’t really pick on the vegetables. For the preparation of rolls most often used cucumbers, which have almost no calories, and avocado – a source of fatty acids, vitamins, potassium, copper, iron and many other minerals. It turns out, vegetables – a total benefit and no harm to the figure. Dried nori seaweed is also not dangerous: they have a lot of iodine, iron, fiber.

What is harmful to sushi?

The main ingredients of sushi are quite harmless, so what is the danger? The fact is that sushi and rolls in Russia have undergone noticeable changes compared to the original Japanese dish. In our country, rolls with additional additives are most popular: cream cheese, mayonnaise sauces and even bacon. Often in sushi put not fresh, but smoked fish, which is not so useful, because it retains fluid in the body. A lot of 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 swelling. Marinade wipes out all the useful properties of ginger, as it contains a lot of sugar and vinegar.

What should I do if I’m craving sushi?

If you try to stick to a healthy diet, but can not imagine life without sushi, you can still eat them, but carefully. The best thing to do is to cook it at home. It is not so difficult, it just requires some experience. And if you prefer restaurants, then choose only proven places with a good reputation. That way 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 low-salt soy sauce and only lightly dip the sushi in it, not “bathe” until the whole piece is soaked.

Do not overeat: 4-5 sushi or no more than one portion of rolls will be enough to satiate you. If the presence of rice is not important to you, it is better to limit yourself to sashimi – fresh fish cut in a certain way. Before the main course, you can eat miso soup. This will satisfy the first hunger and will not bring a lot of extra calories. Finally, you should eat sushi not more than once a week, so you will keep the freshness of the sensation of eating and will 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 caloric are considered:

• dragon maki – 189 kcal per 100 g;
• Harumaki – 242 kcal;
• unagi kani – 277 kcal.

Among the lowest-calorie sushi are:

• sushi with crab – 25 kcal in one piece;
• shrimp – 24 kcal;
• octopus – 22 kcal;
• scallop – 23 kcal.

And to the most hearty:

• sushi with smoked eel – 51 kcal in one piece;
• smoked salmon – 38 kcal;
• tobiko roe, 37 kcal.

It is better to refuse from spicy and baked sushi, they are full of mayonnaise and calories.