Ma rolls ndiwo mtundu wa sushi, iwo amangiriridwa mu algae otchedwa "nori". Zakudya zowonjezerazi zakonzedwa kuchokera ku zinyama zosiyanasiyana. Kawirikawiri, amagwiritsidwa ntchito pochita nsomba, nyamayi, nyamayi, scallops, mussels, nkhanu, lobsters, caviar komanso mitundu yosiyanasiyana ya nsomba zofiira. Kuonjezera apo, kudzazidwa kungakhale popupa, nkhaka zatsopano kapena zozizwitsa, bowa, tchizi komanso, mpunga.
Kupukuta ndi kuchepa
Ngati mutaya kulemera, ndipo mumasamala za kalori wokhutira, mungathe kukhala chete. Ma caloric okhutira amitundu amasiyana, kotero mutha kusankha osakaniza kwambiri. Kotero, caloriki wokhutira mabukhu imadalira kudzazidwa kwawo. Mwachitsanzo, caloriki yamagulu limodzi ndi nsomba zofiira kapena nkhaka idzakhala makilogalamu 40 okha. Ngati apangidwa ndi tchizi, nsomba ndi mapuloteni, kalori yokhala ndi chidutswa chimodzi chidzakhala 140 kcal. Mitengo yambiri yowonjezerapo imapanga kirimu tchizi, kotero kusankha mipukutu, samalani, muwerenge kuchokera pa kudzazidwa kumene.
Kawirikawiri, mipukutu ndi njira yabwino kwambiri ya chakudya chamadzulo kapena chamasana, chifukwa mpunga ndi zakudya zomwe zimadya, ndipo kuphatikiza ndi masamba ndi nsomba zimathandiza kwambiri thupi. Izi ndizakuti, mbale iyi sichidzasokoneza chiwerengero chanu ngati kudzazidwa sikununkhira. Kuonjezera apo, ma makilogalamu omwe ali m'magulu amapezeka m'magulu, kapena ndi mafuta othandiza kwambiri, ndipo muli ochepa kwambiri okhutira. Zakudya zimenezi zimakhala zogwirizana ndi mapuloteni, mafuta ndi chakudya , ndipo pafupifupi caloric wokhutira ndi pafupifupi 90-120 kcal.
Inde, ngati muwaphika kunyumba, zidzakhala zosavuta kuti muzitha kulamulira kalori yokhudzana ndi mipukutuyi. Mukhoza kukwaniritsa zakudya zokhazokha, mwachitsanzo, kuchokera ku avocado ndi nkhaka kapena nsomba zochepa.
Amapuma ndi nsomba, nkhanu ndi nkhaka
Zosakaniza:
- timitengo ta nkhiti;
- mpunga;
- pang'ono saline salimoni;
- nkhaka;
- noria;
- msuzi wa soya.
Kukonzekera
Choyamba wiritsani mpunga ndi Kuwonjezera kwa shuga ndi vinyo wosasa. Mchele ayenera kukhala wokonzeka kwambiri. Kutsekemera kwa nkhaka, nsomba ndi nkhanu. Siyani pepala lokhala ndi mbali yosalala. Timathira mchere ndi madzi ndikuyala nsomba imodzi, nkhaka ndi timitengo pamphepete imodzi, ndikutsanulira msuzi kumbali ina ya mpunga. Timapindikiza chirichonse mu mpukutu ndi kudula - mbale ndi yokonzeka.
Kupukuta ndi bowa
Zosakaniza:
- nkhaka;
- bowa wosakaniza;
- mpunga;
- viniga wosuta;
- peyala;
- noria;
- mandimu.
Kukonzekera
Viniga wa piritsi, shuga ndi madzi a mandimu adzatsanulidwa mopanda kutentha popanda kutentha. Mphika wiritsani mpaka kuphika ndi nyengo ndi msuzi wotsatira. Kuchetsa, bowa ndi nkhaka kudula muzing'onozing'ono. Timafalitsa pa mpunga wa nori, ndiwo zamasamba ndi bowa, atakulungidwa mu mpukutu ndi kudula mu zidutswa zingapo. Zinakhala mbale yothandiza komanso yochepa.
Mabala, maphikidwe omwe amaperekedwa pamwambapa - ali ndi calorie yochepa, kotero akhoza kuphikidwa kunyumba mosamala ndikudya mwachisangalalo komanso mopanda mantha kwa chiwerengerocho.
Kaloriki wokhudzana ndi mipukutu yophika
Ngati mumakonda kwambiri mapepala ophika, mungadye, koma zamtundu wa kalori zamtunduwu ndi zazikulu kuposa zosavuta, chifukwa zophikidwa mafuta. Ma caloric omwe amawotcha amatha kufika ma calories 700, choncho gwiritsani ntchito mbaleyi bwino m'mawa, kotero kuti ma calories owonjezera akhoza kudyedwa patsiku. Ndipo musakhale achangu, zidutswa ziwiri kapena zitatu zokha.
Monga momwe mukuonera, mipukutu yachikale ndi yotsika mtengo komanso mbale yathanzi. Mukhoza kuchigwiritsa ntchito nthawi zambiri ndipo musaope chiwerengero chanu. Koma simungathe kunena izi zokhudzana ndi zotentha, choncho muzidyera kawirikawiri pang'onopang'ono ngati mukutsatira mfundo za chakudya chochepa.