Saturday, July 2, 2022
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Diet Sushi


In order to diversify our menu, we often reach for other cultures – Italian, Greek and recently more fashionable Japanese cuisine … One of the dietary discoveries of this cuisine is, of course, sushi! Can you eat sushi while on a diet? What is the effect of eating this “trendy snack” on our body?


Carefree slimming

It turns out that sushi can be successfully used as a healthy and “carefree” weight loss program. Why “carefree”? The answer lies in the ingredients from which we prepare this delicacy.
Sushi is indeed a great combination of carbohydrates (a small portion of rice) with lean protein and Omega-3 acids (fish). The main ingredient of this snack is lean protein, less than half is carbohydrate and the last ingredient – fat that is beneficial to health, which lowers cholesterol and increases the rate of our metabolism. The proportions of these individual ingredients are great for a slimming diet!

Overweight and obesity are becoming a scourge! Often times, people with a high BMI base their diets on unfavorable proportions of the main nutrients. The diet of overweight people usually has a too high proportion of carbohydrates and saturated fat in relation to protein.

In addition to the slimming composition, i.e. the proportions of individual nutrients, sushi is often accompanied by many “slimming” additives and spices. Among other things, these are rice vinegar and citrus fruits. Fruit acids promote fat burning while losing weight. Then, ginger slices, which have an anti-inflammatory and warming effect in our body, but are also great at improving digestion, so that the body can take full advantage of the food we provide. If we additionally serve sushi with green tea, fat burning will be really high!

The calorific value of sushi

On average, one “puck” provides about 40 kcal. The most recommended additives from a dietary point of view are: tuna, salmon or shrimp. Soy sauce often served with sushi provides only 3kcal per teaspoon – but remember to use it moderately, due to the high sodium content (beware of people with hypertension and diabetes!). An interesting fact, however, is that soy sauce contains more antioxidants than red wine!


Health benefits

Fish, most often used to wrap sushi, are very healthy for our heart and circulatory system – they have the highest content of Omega 3 acids (EPA and DHA). They are also a source of vitamin E – one of the most effective antioxidants, positively influencing our appearance and overall vitality.
Due to the algae, sushi nori is a mine of minerals responsible for the proper functioning of the bone and mineral system of the body. They contain iodine, iron, zinc, potassium, phosphorus, fluorine. Besides, vitamins – C, E, B, amino acids and even fiber! Algae give a feeling of satiety, but also prevent atherosclerosis and improve circulation.

To sum up …

Sushi is a great option for a healthy meal in our diet plan. It is recommended not only for people who want to lose weight, but also for those who want to take care of their health, appearance and well-being. From a dietary point of view – I sincerely recommend it!

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