{"id":4804,"date":"2023-10-16T16:04:00","date_gmt":"2023-10-16T14:04:00","guid":{"rendered":"https:\/\/www.maczfit.pl\/blog\/?p=4804"},"modified":"2024-10-10T16:14:01","modified_gmt":"2024-10-10T14:14:01","slug":"ile-kalorii-ma-sushi","status":"publish","type":"post","link":"https:\/\/www.maczfit.pl\/blog\/ile-kalorii-ma-sushi\/","title":{"rendered":"Ile kalorii ma sushi?"},"content":{"rendered":"\n

Sushi to japo\u0144ski przysmak, kt\u00f3ry zdobywa coraz wi\u0119ksz\u0105 popularno\u015b\u0107 na ca\u0142ym \u015bwiecie.<\/strong> Uwa\u017cany za zdrow\u0105 przek\u0105sk\u0119 lub posi\u0142ek. Jednak ile kalorii naprawd\u0119 zawiera? Sprawd\u017amy to!<\/span><\/p>\n

Rodzaje sushi i ich kaloryczno\u015b\u0107<\/span><\/h2>\n

Sushi wyst\u0119puje w wielu r\u00f3\u017cnych formach, ka\u017cdy z nich ma odmienn\u0105 kaloryczno\u015b\u0107 i warto\u015bci od\u017cywcze. Oto najpopularniejsze rodzaje sushi:<\/span><\/p>\n

Nigiri<\/span><\/h3>\n

Nigiri to kawa\u0142ek ryby lub owoc\u00f3w morza po\u0142\u0105czony z ry\u017cem.<\/strong> Kaloryczno\u015b\u0107 nigiri zale\u017cy od rodzaju ryby, ale \u015brednio jeden kawa\u0142ek zawiera oko\u0142o 40-60 kalorii. Nigiri zapewnia bia\u0142ko oraz t\u0142uszcze, zw\u0142aszcza gdy jest przygotowane z t\u0142ustych ryb np. \u0142ososia czy tu\u0144czyka.<\/span><\/p>\n

Maki<\/span><\/h3>\n

Maki to rolki sushi, kt\u00f3re sk\u0142adaj\u0105 si\u0119 z ry\u017cu, ryby lub warzyw zawini\u0119tych w nori (wodorosty).<\/strong> Jeden kawa\u0142ek maki zawiera oko\u0142o 20-50 kalorii, w zale\u017cno\u015bci od sk\u0142adnik\u00f3w. Maki to w\u0119glowodany, bia\u0142ko oraz r\u00f3\u017cnorodne sk\u0142adniki od\u017cywcze, zale\u017cnie od dodatk\u00f3w takich jak awokado, og\u00f3rek czy marchewka.<\/span><\/p>\n

Sashimi<\/span><\/h3>\n

Sashimi to plastry surowej ryby, kt\u00f3re s\u0105 podawane bez ry\u017cu.<\/strong> Sashimi jest niskokaloryczn\u0105 opcj\u0105, poniewa\u017c zawiera jedynie ryb\u0119 lub owoce morza. Jeden kawa\u0142ek sashimi zawiera zazwyczaj oko\u0142o 20-40 kalorii, a dostarcza g\u0142\u00f3wnie bia\u0142ko i zdrowe t\u0142uszcze.<\/span><\/p>\n

Warto\u015bci od\u017cywcze sushi i korzy\u015bci dla zdrowia<\/span><\/h2>\n

Sushi jest bogate w r\u00f3\u017cne sk\u0142adniki od\u017cywcze, kt\u00f3re mog\u0105 korzystnie wp\u0142ywa\u0107 na zdrowie.<\/span><\/p>\n

Ry\u017c<\/span><\/h3>\n

Ry\u017c, u\u017cywany do przygotowania sushi, jest g\u0142\u00f3wnym \u017ar\u00f3d\u0142em w\u0119glowodan\u00f3w.<\/strong> W\u0119glowodany s\u0105 niezb\u0119dne do dostarczenia organizmowi energii. Jedna porcja ry\u017cu do sushi (oko\u0142o 150g) zawiera oko\u0142o 200 kalorii. Ry\u017c zapewnia r\u00f3wnie\u017c niewielkie ilo\u015bci bia\u0142ka i b\u0142onnika.<\/span><\/p>\n

Ryby i owoce morza<\/span><\/h3>\n

Ryby i owoce morza s\u0105 kluczowymi sk\u0142adnikami sushi, dostarczaj\u0105 bia\u0142ko, t\u0142uszcze omega-3 oraz r\u00f3\u017cne witaminy i minera\u0142y.<\/strong> Na przyk\u0142ad \u0142oso\u015b jest bogaty w witamin\u0119 D i B12, podczas gdy tu\u0144czyk zapewnia znaczn\u0105 ilo\u015b\u0107 niacyny i selenu.\u00a0<\/span><\/p>\n

Warzywa i inne dodatki<\/span><\/h3>\n

Warzywa, takie jak og\u00f3rek, awokado czy marchewka, dodaj\u0105 do sushi nie tylko smaku, ale tak\u017ce sk\u0142adnik\u00f3w od\u017cywczych.<\/strong> Awokado jest cz\u0119sto u\u017cywane w sushi jako \u017ar\u00f3d\u0142o zdrowych t\u0142uszcz\u00f3w, witaminy B, E i K oraz b\u0142onnika. Og\u00f3rek i marchewka dostarczaj\u0105 witamin A i C oraz w\u0119glowodan\u00f3w.<\/span><\/p>\n






<\/p>\n","protected":false},"excerpt":{"rendered":"

Sushi to japo\u0144ski przysmak, kt\u00f3ry zdobywa coraz wi\u0119ksz\u0105 popularno\u015b\u0107 na ca\u0142ym \u015bwiecie. Uwa\u017cany za zdrow\u0105 przek\u0105sk\u0119 lub posi\u0142ek. Jednak ile kalorii naprawd\u0119 zawiera? Sprawd\u017amy to! Rodzaje sushi i ich kaloryczno\u015b\u0107 Sushi wyst\u0119puje w wielu r\u00f3\u017cnych formach, ka\u017cdy z nich ma odmienn\u0105 kaloryczno\u015b\u0107 i warto\u015bci od\u017cywcze. Oto najpopularniejsze rodzaje sushi: Nigiri Nigiri to kawa\u0142ek ryby lub […]<\/p>\n","protected":false},"author":39,"featured_media":4805,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[],"better_featured_image":{"id":4805,"alt_text":"sushi","caption":"","description":"","media_type":"image","media_details":{"width":1200,"height":800,"file":"2024\/10\/sushi.jpeg","filesize":342886,"sizes":{"medium":{"file":"sushi-300x200.jpeg","width":300,"height":200,"mime-type":"image\/jpeg","filesize":15658,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/sushi-300x200.jpeg"},"large":{"file":"sushi-1024x683.jpeg","width":1024,"height":683,"mime-type":"image\/jpeg","filesize":87251,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/sushi-1024x683.jpeg"},"thumbnail":{"file":"sushi-150x150.jpeg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":7710,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/sushi-150x150.jpeg"},"medium_large":{"file":"sushi-768x512.jpeg","width":768,"height":512,"mime-type":"image\/jpeg","filesize":57770,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/sushi-768x512.jpeg"},"recent-post":{"file":"sushi-280x133.jpeg","width":280,"height":133,"mime-type":"image\/jpeg","filesize":11073,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/sushi-280x133.jpeg"},"category-post":{"file":"sushi-320x152.jpeg","width":320,"height":152,"mime-type":"image\/jpeg","filesize":13172,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/sushi-320x152.jpeg"},"promoted-post":{"file":"sushi-300x200.jpeg","width":300,"height":200,"mime-type":"image\/jpeg","filesize":15658,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/sushi-300x200.jpeg"},"post-wide":{"file":"sushi-960x640.jpeg","width":960,"height":640,"mime-type":"image\/jpeg","filesize":78072,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/sushi-960x640.jpeg"},"yarpp-thumbnail":{"file":"sushi-120x120.jpeg","width":120,"height":120,"mime-type":"image\/jpeg","filesize":5589,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/sushi-120x120.jpeg"}},"image_meta":{"aperture":"3.5","credit":"Grafvision - stock.adobe.com","camera":"Canon EOS 6D","caption":"Delicious sushi rolls, nigiri and salmon sushi rolls","created_timestamp":"1497482787","copyright":"","focal_length":"100","iso":"50","shutter_speed":"0.00625","title":"Delicious sushi rolls","orientation":"1","keywords":["sushi","roll","salmon","fish","japanese","nigiri","food","maki","sauce","seafood","shrimp","rolls","sashimi","menu","tuna","fresh","traditional","meal","delicious","japan","background","ginger","rice","seaweed","set","stone","black","prawn","avocado","philadelphia","chopsticks","slate"]}},"post":4804,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/sushi.jpeg"},"acf":{"post_sidebar_cta_img":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/07\/maczfit-logo-1.png","post_sidebar_cta_title":"Sushi na diecie pude\u0142kowej?","post_sidebar_cta_content":"Sprawd\u017a czy znajdziesz je w menu Maczfit!","post_sidebar_cta_button":{"title":"Sprawdzam!","url":"https:\/\/www.maczfit.pl\/dieta-z-wyborem-menu","target":""},"rekomendowane_posty":[3415,4279],"tytul_zajawki":""},"yoast_head":"\nIle kalorii ma sushi? | Maczfit<\/title>\n<meta name=\"description\" content=\"Ile kalorii ma sushi? \ud83c\udf63 Jakie warto\u015bci i sk\u0142adniki od\u017cywcze dostarcza? 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