The health benefits of including sushi in your diet!!
With globalization, dishes arrive on our streets and kitchens from the other side of the world that we may not know how to prepare or have no idea of their nutritional value, but many times what we do not know is: are they healthy? Can I include it in my diet? In this sense, Japanese food, and more specifically sushi is one of the best examples.
If you are a lover of Japanese food, next to start a diet, and you are anguished leaving sushi, quiet, you do not have to do it. Contrary to what popular belief often says, preliminary studies indicate that the main ingredients of sushi make it a balanced dish that can help you lose weight, added to the fact that it feeds and satisfies hunger quickly.
Discover why sushi could help you lose weight and improve your health.
Can sushi help you lose weight?
Preliminary studies indicate that sushi consumption can have a positive impact on weight loss depending on its composition (rice can only contribute between 200 and 1000 calories), quantity (6, 8 or 12 servings) and size of the portion, according to the journal Behavioral and Brain Sciences.
Keep in mind that, to lose half a kilo of body mass, you must burn 3500 calories; this can be achieved through a diet that limits your caloric intake below 2000 daily or opt for an exercise routine that allows you to reach your goal.
You should not overlook this; otherwise you would get an adverse result.
Sushi ingredients can help you lose weight
We know that the common ingredients of traditional sushi are rice, seafood and rice vinegar, but how do these and their companions influence the nutritional value of sushi?
It contains animal protein low in fat and calories, as well as vitamins and minerals that keep the body active and alert during the day, in addition to monounsaturated fats, whose consumption together with abundant water cleanses the circulatory system.
The American Heart Association recommends eating fish or seafood twice a week and choosing those low- mercury classes , such as salmon, catfish, oysters, shellfish, etc; In this way, sushi, baked fish and even seafood paella can be good options to include in your lunch or dinner.
In 2008, the FASEB Journal suggested, through a preliminary study funded by a cereal producing company, that the consumption of rice is associated with lower weight and body fat, as well as a lower waist circumference; For its part, the International Journal of Preventative Medicine said in 2014 that the consumption of brown rice is more effective to lose weight than white rice, it provides a little more dietary fiber, minerals such as iron and calcium, and vitamins.
3. Rice vinegar
The participants of a study published in the journal Bioscience, Biotechnology, and Biochemistry in 2009 observed that the participants in the same, when consuming a spoonful of rice vinegar (which contains amino acids and fatty acids Omega 3 and 6 ) daily for 12 Weeks reduced their body mass index, hip circumference and abdominal fat.
Each roll of sushi contains on average one cup of rice, mixed in turn with 3 tablespoons of vinegar and sugar in equal parts.
Preliminary studies in animals suggest that this spicy seasoning enhances the dietary effects of sushi. This is indicated by research published in Nutrition Research and Practice in 2013, which suggested that wasabi controls weight gain in those high-fat diets. Likewise, it contains perfect antimicrobial agents to isolate those bacteria present in raw fish.
5. Nori seaweed
Nori seaweed is a good source of iodine that acts on the thyroid, improving the metabolism of fats. However, consuming it in excess could cause metabolic problems, and it is not recommended for pregnant women or those suffering from hyperthyroidism.
The sushi is often accompanied by green tea. A study published in Physiology & Behavior in 2008 indicates that this drink speeds up our metabolism subtly and, with it, the burning of fat. One study also reported similar results, concluding that it could lower cholesterol levels, as published in The Journal of the American College of Nutrition in 2010, noting that the weight loss in an 8-week period was 2.5-5 extra kilos compared to those who did not consume green tea.
What type of sushi do you choose to lose weight?
If weight loss is involved, we must choose those rolls that have fewer calories that are usually simpler. The nigiri , is the simplest of all, composed only of raw fish in a ball of rice, so it turns out to be the lowest in calories. The maki rolls, on the other hand, are those that include other ingredients next to rice and fish, such as avocado or cucumber; although they can be ordered with less rice or with a rice paste known as naruto .
Precautions to take with sushi
Sushi is a type of raw fish and seafood dish that contains varying amounts of mercury. Therefore, choose restaurants that follow the rules of health, conservation, refrigeration, handling and preparation of food, as this type of food in poor condition are carriers of diseases such as salmonella.
For all the benefits it brings, it is almost mandatory to include sushi on a diet, whether to lose weight, detoxify or before training. On the other hand, we must be careful with the risk involved in eating raw foods containing animal protein, as it can greatly affect sensitive or allergic people, pregnant or hypertensive.
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