If you love sushi, you should know these things!

Sushi is a traditional Japanese dish and has become a popular food worldwide.

In Vietnam, sushi is a familiar dish and a popular choice for many. However, you should know these things when eating sushi.

Time magazine quoted Katherine Zeratsky, a nutritionist and associate professor of nutrition at the Mayo Clinic, as saying that traditional sushi contains many of the ingredients of "a healthy food": fresh fish, seaweed, and is easy to eat. However, experts warn that it is not a food for a slim waistline if eaten in excess.

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These foods should be avoided before going out for drinks.

One of the biggest problems with sushi is portion control. Isabel Maples, a registered dietitian and spokesperson for the American Academy of Nutrition, says sushi can be very high in calories: a single sushi roll cut into six to nine pieces can contain up to 500 calories. A spicy shrimp roll with seasoning has about 550 calories, according to the USDA.

Most of those calories come from the white rice rolled inside. Sushi rice is often made by adding vinegar and sugar, and sugar provides more calories than steamed rice, says nutritionist Zeratsky.

This sweet glutinous sushi rice also "fattens up" and contributes significantly to the cooking process, so you can eat half a cup of white rice in just one roll, says Nancy Farrell, a nutritionist in Fredericksburg, USA, according to Time.

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How can we make sushi truly healthy?

However, sushi can absolutely be "part of a healthy diet," Zeratsky notes—as long as you are careful about how it is prepared.

Choose the appropriate reel.

The ingredients hidden inside sushi are the biggest determining factor in its healthiness or unhealthyness. Fish is typically low in calories, high in protein, and packed with powerful nutrients like Omega-3s. If sushi includes steamed and fresh vegetables, high in fiber, and avocado—a healthy fat—then it's heart-healthy, says Farrell, a spokesperson for the Academy of Nutrition. If prepared simply, sushi rolls are generally better. But you should limit the use of mayonnaise (a key ingredient in most rolls with spicy condiments)..., according to Time.

Reduce your consumption of dipping sauces and soy sauce.

Sauces can quickly raise the sodium and fat levels in a sushi dinner. For soy sauce, even a tablespoon contains 575 mg of sodium: about 25% of the recommended daily sodium limit.

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Risk of cancer recurrence due to diet.

Choose quality ingredients.

Even if you're not concerned about your waistline, experts say sushi lovers should still be cautious about eating raw fish. "When eating anything unprocessed, there can be some risks such as bacterial and parasitic infections," Zeratsky says. Therefore, people should make sure the fish they eat is from a reputable restaurant and has been properly refrigerated, according to Time.

According to the U.S. Food and Drug Administration, raw fish should not be left out at room temperature for more than two hours. Remember a health case from early 2018 where a man had a 1.5-meter-long tapeworm after eating raw salmon almost daily; the parasite can survive in raw fish when its internal temperature rises too high or when the fish is improperly frozen.

Another health concern when eating sushi is mercury, a metal that occurs naturally in our environment but is highly contaminated and then absorbed by most seafood and shellfish. While consuming mercury through seafood is considered safe for most people, it can slow growth. Therefore, pregnant women and young children should avoid eating raw seafood and even some cooked fish that have high mercury levels, such as tuna, mackerel, and swordfish, says nutritionist Maples, according to Time.

Source: https://thanhnien.vn/thich-mon-sushi-nen-biet-nhung-dieu-nay-185751335.htm