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Slide 1 of 9: The Japanese word “sushi” refers to seasoned rice, not fish, according to Malina Malkani, MS, RDN, CDN, a media spokesperson for the Academy of Nutrition and Dietetics. The delicious dish itself includes small balls of seasoned sticky rice garnished with vegetable, egg or raw fish, Malkani says. Now that you know what sushi is, have you ever wondered what wasabi really is?


据营养和饮食学会的媒体发言人玛丽娜·马尔卡尼(Malina Malkani)称,日语单词“sushi”指的是经验丰富的大米而不是鱼。 玛丽娜说,美味的菜肴本身包括装有蔬菜,鸡蛋或生鱼的调味糯米的小丸子。 既然你知道什么是寿司,你有没有想过芥末究竟是什么?(have you ever wondered what wasabi really is?

Slide 2 of 9: Generally speaking, Alyssa Pike, RD, manager of nutrition communications for the International Food Information Council Foundation, says sushi is healthy. “There are several ways to make sushi, but often it contains ingredients like tuna and salmon, which contain omega-3’s and protein,” she says. Many sushi rolls have cucumber (high in vitamin C, K and fiber), avocados (full of monounsaturated fats), a seaweed wrap (high in iodine, fiber) and ginger (contains gingerol, an antioxidant) on the side, Malkani says. On a broader scale, sushi also includes all three macronutrients—carbs, fats and protein—giving your body a tasty variety of fuel.

国际食品信息理事会基金会(International Food Information Council Foundation)营养传播经理,学士阿莉莎派克(Alyssa Pike)说,一般来说寿司是健康的。 “有几种方法可以制作寿司,但通常它含有金枪鱼和鲑鱼等含有omega-3和蛋白质的成分。”她说道。许多寿司卷都有黄瓜(富含维生素C,K和纤维),鳄梨(富含单不饱和脂肪),海藻涡卷(含碘量高,纤维含量高)和生姜(含姜酚,抗氧化剂)。

Wholitarian Lifestyle作者马尔卡尼说,“寿司健康”的答案取决于您的具体订单以及餐厅是否具有良好声誉。

Slide 4 of 9: There are potential health risks with eating raw fish including salmonella and Vibrio vulnificus poisoning, as well as parasites like roundworm, tapeworm and flatworm, according to Malkani. “Commercially freezing raw fish at a temperature of four degrees Fahrenheit for a minimum of three days destroys the majority of these parasites,” she says. Anyone eating sushi should only order from trustworthy or reputable restaurants. “Choosing reputable sushi restaurants that are known for high-quality, fresh ingredients, and food safety and preparation practices can help reduce your risk of foodborne illness,” Malkani says. It’s also safe and easy to make your own sushi at home with kits like this one.


根据马尔卡尼的说法,吃生鱼类有包括沙门氏菌和创伤弧菌中毒,以及蛔虫,绦虫和扁虫等寄生虫都有潜在的健康风险。“将生鱼在4华氏度的温度下商业冷冻至少3天会破坏大部分寄生虫。”她说道。任何吃寿司的人都应该从值得信赖或信誉良好的餐馆订购。“选择以高品质,新鲜食材,食品安全和制备方法而闻名的着名寿司餐厅,有助于降低食源性疾病的风险。”她说道。使用这样的套件(kits like this one)在家里制作自己的寿司也很安全。

Slide 6 of 9: You probably love bathing your sushi in soy sauce. But, sadly, this beloved condiment can pack quite a punch of sodium. One tablespoon of soy sauce can have up to 1,024 milligrams of sodium. The American Heart Association recommends eating no more than 2,300 mg a day if you are trying to lower your blood pressure. To avoid belly bloat, next time you reach for the soy sauce try a low-sodium brand or limit yourself to one small pour from the bottle.


你可能喜欢用酱油沾寿司。但是,遗憾的是,这款备受喜爱的调味品可以让你吸收相当多的钠。一汤匙酱油可以含有多达1024毫克的钠。 如果您想降低血压,美国心脏协会(American Heart Association)建议每天摄入不超过2300毫克。为了避免腹部臃肿,下次你找到酱油尝试低钠品牌或限制自己从瓶子获取少量酱油。



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