Rolls with salmon, or shake maki , are popular among devotees of a healthy diet due to their low calorie content - 128 kcal per 100 g.
Fresh salmon is used for cooking - a storehouse of vitamins B, A, E and D, selenium, zinc and minerals. Doctors do not often recommend such rolls, as they can cause a slowdown in metabolism and constipation.
Calorie Shrimp Roll
The traditional shrimp roll recipe includes shrimp, red onion, lettuce, several varieties of sauces, which make them fat and heavy for the stomach.
Depending on the ingredients, their calorie content can vary from 294 to 445 kcal, which excludes them from the list of low-fat dishes.
Note! Shrimp roll is a fat-containing dish from the fast food category. Replacing the ingredients will not be able to make its calorie content below 294 kcal.
At home cooking of this type of roll, mayonnaise and yogurt should be excluded, replacing it with green sauce. It is recommended not to use pita bread, crackers and cook the dish in the oven.
The role of sushi and rolls in losing weight
If you choose the right ingredients, then the rolls can be dietary and benefit the body. Sushi on a diet saturates the body with trace elements and helps to lose weight when refusing sugary and harmful foods.
It is recommended to strictly monitor the amount of land: the daily dose should not exceed 20 pieces. Rolls themselves do not affect fat burning, but together with dietary dishes they can activate metabolism.
Give up fried rolls
It should be understood that when losing weight, sushi fried in batter refers to prohibited dishes: this cooking method and oil can increase the calorie content of a dish by 2 times.
To fry sushi requires a lot of oil and special breadcrumbs (tempura), in which there is a lot of fat. It is better to be content with vegetable sushi with classic seafood.
Do not get involved in cream cheese
Another tip for losing weight is to refuse rolls with cream cheese. It has a lot of saturated carbohydrates, its use slows down digestion and contributes to weight gain.
Excessively large amounts of cheese negatively affect the liver and increase cholesterol.
Give up toppings
Sushi contains many components that make the dish heavier. Toppings in Japanese cuisine can be represented by an additional portion of sauce, avocado, pieces of crab and flying fish caviar.
These products increase the calorie content of food, so they should be excluded.
Replace white rice with brown
White rice in itself is difficult for the body, it contains a lot of fat, which is absorbed in the body for a long time and inhibits the metabolism. It is better to replace white rice with brown.
The latter contains a lot of magnesium, zinc, which are important for the normal functioning of the body. In addition, brown rice is a natural storehouse of fiber, which contributes to the burning of fat.
Sashimi (raw fish without rice) is the best option
The best option on a sushi diet is sashimi - a variety of varieties of raw fish without a side dish. Such nutrition saturates the body with iodine, fluorine, but not everyone is shown.
The body of some people is not able to take raw fish, nausea and gastrointestinal problems occur. Only some fish species can be eaten raw. For cooking sashimi use salmon, scallop, sea bass, etc.
Tuna and salmon should be your favorite friends
Salmon and tuna must be present in the diet. Their meat has a lot of iron, fluorine, and therefore it is useful for the body when losing weight.
To reduce the calorie content of tuna rolls, it is advised to take slightly salted fish, a little meat for their preparation, completely remove the sauces and cheese. By abandoning smoked fish, you can reduce calorie content by almost half.
Add vegetables to the roll
Adding vegetables as a filling will significantly reduce the energy value of the dish, reduce the severity of rice and refresh the taste.
Vegetables can act as substitutes for fat-containing foods, such as smoked fish, ham, cheese and others.
Do not give up ginger and wasabi
Despite the deep-rooted opinion about the dangers of sauces on rolls, it is better not to give up some toppings.
Wasabi and ginger accelerate metabolism, activate blood flow and improve digestion.
They will start cleaning the body and improve the breakdown of fiber.
With a competent approach, Japanese rolls can become not only tasty, but also a healthy dish.
Skillfully combining fats and proteins, replacing white rice and high-calorie foods with low-fat, reducing the amount of carbohydrates, you can cook a diet dish that is rich in minerals and accelerates metabolism.