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Sushi is a Japanese dish with the main ingredient being rice mixed with vinegar and often served with raw fish. Sushi comes in many different variations and can be a truly healthy food. Whether it's good to eat sushi depends on the type you choose.
1. What is sushi?
Rice is the main ingredient in sushi. Nutritionally, brown rice is better than white due to its higher fiber content. But sushi includes many other ingredients.
Sashimi is a dish consisting only of pieces of fish (tuna, salmon, swordfish), eel and octopus - all raw and cut into bite-sized slices. If raw seafood is the main ingredient, the dish is called sashimi. But if you add rice mixed with vinegar to eat with sashimi, it is called sushi.
Sushi also divided into many different types. For example, when rice and other ingredients are pressed by hand, the long form is called nigiri sushi, when rolled in a roll it is called maki sushi, and if the rice is rolled upside down, it is called uramaki.
Because a part of the ingredients that make sushi is not cooked, many people are concerned about eating sushi with fluke. So in general, is it good to eat sushi?
Thông thường cơm là thành phần chính của sushi
2. Is eating sushi good for health?
Cooking food can kill pathogenic bacteria and parasites. However, some people prefer the texture and taste of raw fish. Sushi and sashimi are especially popular in Japan and famous all over the world.
Regarding the question of whether eating sushi has flukes, experts said that regularly eating raw fish increases the risk of parasite infection, although the rate is quite rare. Another risk is food poisoning. Therefore, people with weak immune systems should avoid eating raw meat and fish in particular, or sushi in general. In addition, cooked fish also helps reduce levels of several contaminants, including PCBs, PBDEs, and mercury.
Conversely, if the fish is free of contaminants, eating it raw will provide you with more nutrients, typically long-chain omega-3 fatty acids. In general, certain nutritional qualities can degrade when fish is cooked. Instead of frying, eating raw fish also reduces the amount of fat, cholesterol and calories significantly. In addition to the reason that eating sushi is good for health, using raw fish dishes also helps to maintain the culinary cultural diversity between countries.
Professional chefs will have a separate treatment to ensure the deliciousness and safety of the sushi. A simple way to get rid of parasites in raw fish is to deep freeze at -4°F (-20°C) for at least 7 days. Freezing also helps stop bacteria from growing, but doesn't kill them all.
Đầu bếp có cách chế biến sushi riêng biệt
3. Healthy sushi
3.1. Salmon Sushi As one of the foods with the highest levels of omega-3 fatty acids, salmon makes a great choice in many sushi dishes. But be careful with sauces and other toppings as they can add fat and calories.
3.2. Tuna sushi This is also a good source of omega-3s and deserves to be a popular choice for sushi. However, you have to be careful with certain types of tuna - bigeye tuna, for example, is high in mercury. It's still safe to take one serving per week, even for pregnant women and young children. In addition, pay attention to spicy tuna rolls and accompanying ingredients such as high-fat and calorie-rich sauces.
3.3. Butter sushi Butter is a familiar ingredient in many sushi rolls, can be served with fish and vegetables, or simply avocado, rice and seaweed. Avocados are high in heart-healthy fats and fiber, as well as plenty of other nutrients. Consuming avocado sushi can help your kidneys, heart and nerves work better.
3.4. Vegetarian Sushi Sushi dishes do not necessarily include raw fish. For those who don't like seafood or are vegetarian, the sushi combination of avocado, cucumber, carrot, mushroom, onion, asparagus and tofu... is a healthy choice. These ingredients are readily available in supermarkets, as well as sushi restaurants. In addition, pickled ginger is also a popular condiment to serve with sushi, which works to clean the palate while you eat.
Sushi chay được làm hoàn toàn từ rau củ
3.5. California-style sushi rolls This is a classic, California-style sushi roll that includes ingredients such as: rice, nori seaweed, avocado, cucumber, and crab sticks (usually made with fish, egg whites, sugar, and other ingredients) other data). This type of sushi is usually presented in reverse roll, meaning that the rice is on the outside, seaweed and other ingredients on the inside (called uramaki). A California sushi roll is a healthy choice if you don't go with high-calorie dips and sauces, such as mayonnaise.
3.6. Rainbow sushi This is a combination of different types of sushi and presented in one serving. Ingredients may include: crab sticks, salmon, shrimp, at least one type of tuna, and other fish. This is also a variation of the California roll sushi with all kinds of fish. Rainbow sushi is high in protein as well as healthy fats from fish and avocados. However, you should also only eat in moderation.
4. Unhealthy types of sushi
4.1. Sushi Philadelphia This is a Western variation from traditional Japanese sushi. With cream cheese as the main ingredient, Philadelphia sushi is high in saturated fat and cholesterol, and very low in nutrients. Even when paired with healthy ingredients, like salmon or avocado, if they're not made with low-fat cream cheese, you should still limit this type of sushi.
Sushi Philadelphia với thành phần chính là phô mai kem
4.2. Sailfish/sailfish sushi (Marlin) In Japan, this fish is considered a delicious ingredient for sashimi, sushi, and raw fish salad (known as poke). However, the FDA was concerned about its mercury levels and put marlin on the avoid list for pregnant women, nursing mothers, and young children. Others can eat sailfish in limited quantities to ensure health safety.
4.3. Swordfish sushi With firm flesh, swordfish (Japanese name: mekajiki) is considered a delicious ingredient for making sushi. However, swordfish is on the FDA's list of recommended avoidance in young children and women who are or will become pregnant, as well as nursing mothers because of its high mercury content.
4.4. Shark sushi Similar to swordfish, shark is also high in mercury. One serving of sushi won't do you much, but in general, children and women should avoid it.
4.5. Dragon roll sushi The main ingredient of dragon roll sushi is eel, which is rich in protein, omega-3s, and vitamins A, B12, and D. But dragon roll sushi is often served with a calorie-dense sauce. Furthermore, the unagi eel is an endangered animal. So it's best to avoid using it.
Sushi cuộn rồng được làm từ lươn unagi
4.6. King Mackerel Sushi Known as a saba fish in Japan, mackerel is good for the heart thanks to its high content of protein, omega-3s and other nutrients. This is also a great choice for sushi. But only Atlantic mackerel is recommended by the FDA, and king mackerel is on the list of fish to avoid because of its high mercury content. So you need to distinguish what kind of mackerel you are served.
In short, whether it is good to eat sushi will depend on the type of fish and the sauce you choose to use. However, raw fish still carries a higher risk of parasitic infections and food poisoning than cooked. You can reduce your risk by purchasing fish from a reputable supplier and deep freezing at -4°F (-20°C) for a week to kill all parasites. Thawed fish should be stored in the refrigerator and eaten within a few days. If you follow the correct storage and processing conditions, you can safely enjoy your sushi at home or in a restaurant without worrying too much about the risks to your health.
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References: webmd.com, healthline.com
