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HEALTH - Indeed, sushi including a healthy diet as long as you know how to enjoy it properly. Because, eat sushi without rules, it could jeopardize the waistline.
Not only that, you can lose the benefits of foods. Consider the advice of experts regarding the proper way to enjoy sushi without endangering the diet program.
Message salmon and tuna
Carol Ann Rinzler, author of Nutrition for Dummies, says that sushi is a low fat food. But if you do not eat the right way, 'label' low in fat will disappear altogether.
"To maximize the benefits of sushi, select the type of sushi that is rich in omega-3 were able to protect the heart and improve brain power," says Rinzler.
Graco recommends that you settled on salmon and tuna, because both are low in calories (40 calories perons for salmon and 42 calories for tuna). Both are also high in protein, omega-3 and vitamin D.
Add wasabi
"Wasabi contains antioxidants isothiocyanates, which is the same as broccoli, can lower the risk of various types of cancer," says Rinzler.
Say no to fried
Margaux J. Rathbun, certified nutritional practitioner and founder of the nutrition website Authentic Self Wellness, advise you to stay away from the crispy rolls fried roll menu alias. "The less fried foods that you eat, the better," says Rathbun.
Select the boiled, baked and raw
"Focus on the menu are boiled or steamed or baked," says Rathbun. "One of my favorite sushi is sashimi, as it consists of fish meat without extra rice."
Do not forget the vegetables
Typically, the outside of the roll sushi roll is covered by seaweed. But, nevertheless, the amount of seaweed in a serving of sushi, still below the recommended intake of fiber is recommended by health experts.
Therefore, it would be nice if you add more vegetables into your dinner plate.
"A lot of sushi restaurants provide a choice of vegetarian menu with ingredients like fresh cucumber, avocado, beans edamame and seaweed," says Rathbun.
"Seaweed is a food that is full of nutrients, such as vitamin K, magnesium, and folic acid," says Rathbun.
Choose brown rice
Instead of white rice, if there are, the better you choose sushi made from brown rice. Because, brown rice contains more fiber than white rice or sticky rice is good for digestion.
In addition, brown rice also has a lower glycemic index so it does not cause blood sugar soaring. Brown rice is also rich in minerals manganese, selenium, and magnesium.
Eat ginger
Ginger slices on the edge of your plate is not a decoration. "Ginger is a good food to boost the immune system as it has antimicrobial and antiviral agent that is effective," says Rathbun.
"Ginger is also a source of potassium, magnesium, copper and manganese which is good."
Reduce sauce high bersodium
Katie Clark, a registered dietitian in San Diego, suggested that sushi fans asking low-sodium soy sauce. Excess sodium in the body potentially increase the risk of heart disease.
Buckwheat can be an option
"Try to enjoy a plate of soba noodles made from whole grains," said Clark. "Buckwheat contains lots of fiber and high in protein, is a better alternative than white rice."
Select sashimi compared maki
Janel Ovrut Funk, a dietitian in Boston reminded that every sushi roll has about one cup of white rice in it.
This means that an additional 200 calories. Therefore, it is better to select sashimi (pieces of raw fish without rice) than maki sushi (fish rolled together with rice and seaweed).
Start with soup
Start with miso soup before eating sushi. This will help you quickly satiety without adding calories. A cup of miso soup has less than 75 calories, according to Funk Ovrut.
Pay attention to your portion
Just like when you eat other foods, while enjoying sushi, you have to eat the proper portions.
Ovrut Frank recommends that you consume no more than six sushi rolls. If you're still hungry, plus salad and miso soup.
