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Sushi as a element of healthy nutrition
Advices of nutritionist
In healthy nutrition the balance of elements entering a body such as protein, fat, carbohydrate and microelements is very important. In Japanese dishes all the ingredients perform their own special tasks. The main element of nutrition is carbohydrates giving energy necessary for movement. The main course is a supply of carbohydrate, which is the main component for bones, teeth, blood and human body as a whole. Vegetables give our body vitamins, minerals and other useful elements necessary for a body. The proportion of these elements may be very small but they play a great role in metabolism, strengthen immune system, prevent ageing, stop growth of cholesterol and do let the level of glucose in blood rise suddenly.
Balance of elements in sushi
The main product for sushi is rice and the main components are fresh fish, mollusks and other protein elements. Such mixture is a good balance of nutritious elements but vegetables added make this balance ideal.
Sushi is good as they are eaten by the piece. Knowing how many calories are in one sushi you mat escape overnutrition.
If you are disturbed by cholesterol we advice that you should add blue fish (horse mackerel, saury, herring) to sushi. The level of cholesterol is high in fish caviar and eggs. So these products are to be combined with mollusks, tuna red meat, halibut white meat and crab. And don't forget about vegetables.
If you have a higher level of uric acid in blood, do not like to get podagra or the level of glucose in blood is rising the main rule for you is not to overeat. Enjoy sushi taking your time but don't forget about calories.
The amount of calories in one sushi:
Photo 1
Blue fish (iwashi, saury, mackerel etc)
| 1.Marinaded mackerel (simesaba) |
82 kcal |
0,4 g/9,1mg |
 |
| 2.Saury (samma) |
81 kcal |
0,2 g/9,9mg |
|
| 3.Iwashi |
65 kcal |
0,2 g/9,1mg |
|
| 4.Spotty herring (kohada) |
52 kcal |
0,2g/8,1mg |
|
| 5.Scad (aji) |
51 kcal |
0,2g/10,8mg |
|
| 6.Hyporhamphus saori (sayori) |
48 kcal |
0,3g/15,0mg |
|
Photo 2
Shrimps
| 1.Shrimp (mushiebi) |
47 kcal |
0,2g/21,0mg |
 |
| 2.Red shrimp (amaebi) |
43 kcal |
0,3g/13,0mg |
|
| 3.Squilla mantis (syako) |
49 kcal |
0,3g/22,5mg |
|
| 4.Crab (kani) |
42 kcal |
0,3g/7,3 mg |
|
Photo 3
Red meat
| 1.Tunny of middle fat (maguro-chutoro) |
82 kcal |
0,2g/7,7 mg |
 |
| 2.Bonito (katsuo) |
59 kcal |
0,2g/8,7mg |
|
| 3.Salmon (samon) |
63 kcal |
0,2g/8,6mg |
|
| 4.Red meat tuna (maguro-akami) |
53 kcal |
0,2g/7,5mg |
|
Photo 4
Caviar
Photo 5
White meat
| 1.Whitebait of seriola (hamati) |
65 kcal |
0,2g/8,6mg |
 |
| 2.Purple rudderfish (kampati) |
50 kcal |
0,2g/7,1mg |
|
| 3.Sea perch (tai) |
51 kcal |
0,2g/7,8mg |
|
| 4.Marine zander (suzuki) |
48 kcal |
0,2g/7,4mg |
|
| 5.False halibut (hirame) |
45 kcal |
0,2g/5,5mg |
|
Photo 6
Mollusca
| 1.Mactra sachalinensis (hokkigai) |
47 kcal |
0,3g/5,1mg |
 |
| 2.Pecten (hotate) |
47 kcal |
0,3g/5,9mg |
|
| 3.Cardium echinatum (torigai) |
43 kcal |
0,2g/2,2mg |
|
| 4.Sea shell (anadara-akagai) |
45 kcal |
0,3g/6,9mg |
|
| 5.Sea-ear (avabi) |
42 kcal |
0,3g/9,7mg |
|
Photo 7
Squid
| 1.Octopus (taco) |
46 kcal |
0,2g/18,0mg |
 |
| 2.Squid (ika) |
45 kcal |
0,3g/32,4mg |
|
Photo 8
Other sushi
| 1.Tekkamaki roll |
195kcal |
0,8g/22,5mg |
 |
| 2.Nori-maki roll |
196kcal |
1,3 g |
|
| 3.Kappa-maki roll |
143kcal |
1,7 mg |
|
| 4.Sea-eel (anago) |
69 kcal |
0,3g/32,4mg |
|
| 5.Omelet (tamagoyaki) |
76 kcal |
0,5g/88,2mg |
|
| 6.Inari zushi |
114 kcal |
0,7 g |
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