Japanese cuisine is considered one of the healthiest and most useful, not without reason among the representatives of this country such a number of long-livers. Nevertheless, the composition of sushi and rolls, as well as their nutritional value, are of interest to many who want to lose weight, as well as athletes working on improving the figure.
Composition and energy value of land
Very popular at the present time, sushi are a product containing both proteins, fats and carbohydrates . One of the main products that make up the land and rolls is rice. Rice is a complex carbohydrate that saturates the body with energy not at a time, but gradually, for a long time. Thanks to this cereal, sushi and rolls are very nutritious food.
The protein component of sushi and rolls is fish. Fish is digested by the body much better than meat, so it is much more useful for athletes to build muscle. In addition, the fish contains a lot of active substances - fats, vitamins, micro- and macroelements, especially valuable of which are iodine, calcium, phosphorus, zinc, unsaturated fatty acids. Of course, wishing to lose weight, it is better to prefer sushi with low-fat varieties.
The calorie content of sushi mainly depends on the fish and some additional ingredients of the dish, for example, avocados and seafood. The energy value of land (one roll) is:
- with salmon - 28 kcal;
- with tuna - 15 kcal;
- with eel - 56 kcal;
- with red caviar - 38 kcal;
- with avocado - 15 kcal;
- with cucumber - 11 kcal;
- "Philadelphia" - 59 calories;
- "California" - 41 kcal.
With a normal diet, nutritionists recommend eating no more than 3-4 pieces of sushi per day. However, for big fans of this product there is a diet that allows you to lose 3-4 kilograms per week.
Diet diet consists of sushi: for breakfast you can eat 8 pieces, for dinner - 6, for dinner - 4. Sushi is best to choose low-calorie, the total daily diet should not exceed 1500 kcal. Sushi can be supplemented with salads from vegetables and green tea.