13.09.202027.05.2017

Along with an appetizing appearance, rolls and sushi are low in calories. The main ingredients of classic Japanese dishes are rice and fish. But today the composition of such dishes has become quite diverse, therefore, in order to assess their real calorie content, you should pay attention to the composition, content of proteins, fats and carbohydrates.

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Sushi and rolls are included in weight loss meals such as the Ducan Diet.

Composition and benefits of Japanese dishes

The composition of classic rolls and sushi is as follows:

boiled unsalted rice;
nori algae;
shrimp;
red fish (lightly salted or smoked);
red caviar;
cucumber;
avocado.

These Japanese dishes are made from purely natural ingredients and therefore benefit from:

1. Rice contains fiber, a large amount of vitamins (B, K, PP) and trace elements (magnesium, potassium, calcium, zinc, copper).
2. Fish and caviar are not only tasty and healthy ingredients, they contain iodine, phosphorus, folic acid, and iron. This seafood is recommended for people to use to prevent atherosclerosis, improve vision and strengthen bones.
3. Seaweed is rich in iodine, which is essential for the thyroid gland. In addition, they contain a high content of protein, vitamins A and C, phosphorus, calcium. Algae are recommended to use to enhance immunity, improve the functioning of the heart and brain. A distinctive feature of nori is the absence of fat.
4. Avocado normalizes the level of cholesterol in the blood, breaking down its excess, and also has a positive effect on the condition of the skin.

Calorie content of sushi and rolls

Rolls and sushi are considered diet food. But in each restaurant they are prepared differently, so instead of cream cheese you can often see mayonnaise, which increases the calorie content of the dish several times. Condiments served with rolls (soy sauce, wasabi, ginger) also contain additional kilocalories.

There are significantly more calories in baked rolls than in cold ones. The most dietary dishes are vegetables.

Calorie table of sushi and rolls per 100 grams of product, BZHU ratio:

Name	Calorie content, kcal	Proteins, gram	Fat, gram	Carbohydrates, gram
Roll








California:
with shrimps
with salmon



Kani Tempura
Kappa maki
Kim Pub Spar
Red Dragon

Minamoto




Unagi Maki

Philadelphia:
with herring
with cucumber
with salmon
with avocado
with salmon and cucumber




With crab sticks

With avocado
With shrimps
Sushi
With salmon
With shrimps
With cucumber

With chicken

On average, the weight of one sushi is 15-25 grams, a roll is 20-50 grams. Most often, a serving in a restaurant consists of 6-8 pieces.

Sushi and rolls for weight loss

Rolls will perfectly fit into the diet of losing weight people. In order for the dish to be dietary, you must adhere to the following recommendations:

1. White rice contains a lot of starch, so it should be replaced with brown rice.
2. When cooking, you should abandon high-calorie foods: avocado, mayonnaise, cheese.
3. Use lean fish (tuna, pink salmon).
4. From seafood, crab meat or shrimp is ideal.
5. You should exclude additional seasonings (sauce, wasabi, ginger). If desired, they can be replaced with lemon juice with green mustard.
6. In the evening for dinner, it is better to choose sushi with vegetables, as salty and smoked foods can retain fluid in the body, preventing weight loss.

Recently, the so-called sushi diet has become popular. The bottom line is as follows:

For one week a day, eat 3-4 servings of sushi, the total calorie content of which should not exceed 1300 kcal.
The largest portion should be in the morning.
Eliminate fried, fatty and high-calorie ingredients.
It is advisable to eat different types of sushi and rolls every time. This will help to saturate the body with useful substances and lose weight by 4-5 kg.

However, not all nutritionists agree with this statement, believing that this dish is not able to provide the body with the entire complex of essential micro and macro elements.

Sushi is ideal for the Ducan diet. The only thing at the "Attack" stage is to cook them without vegetables.

Mayonnaise - calorie content and BJU, harm and health benefits of the product

Dukan rolls

Ingredients:

nori - 2 pcs.;
low-fat cottage cheese - 100 g;
low-fat yogurt - 30 g;
crab sticks - 5 pcs.;
fresh cucumber - 1 pc. (do not add it on the Attack);
soy sauce - to taste;
greens - a bunch.

Cooking method:

1. Mash cottage cheese with a fork and mix with yogurt.
2. Cut the crab sticks into cubes and put in the curd mass.
3. Add dill and mix thoroughly. If the mixture turns out to be liquid, then you can add a little cottage cheese and crab sticks.
4. Unfold the nori algae and put the curd mass on one side.
5. Top with a cucumber cut along the length and twist the roll.
6. Cut into several pieces, serve with soy sauce or ginger.

With avocado

Ingredients:

salmon - 100 g;

soft cheese - 50 g.;

nori - 1 sheet;

sesame seeds - 25 g.

Cooking method:

1. Divide the nori sheet in half and put boiled rice on one side.
2. Turn the sheet over so that the rice is on the bottom.
3. Place some wasabi and soft cheese.
4. Wrap the roll and cut into pieces.
5. Place a slice of salmon on top of each roll.
6. Sprinkle with sesame seeds.

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Wok noodlesrich in vitamins and minerals such as: vitamin A - 16.6%, beta-carotene - 18%, vitamin C - 12.9%, silicon - 16%, cobalt - 45.3%, copper - 11%, chromium - 15.1%

Why Wok Noodles

Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to looseness and bleeding of the gums, nosebleeds due to increased permeability and fragility of blood capillaries.
Silicon enters as a structural component in glycosaminoglycans and stimulates collagen synthesis.
Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

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You can see a complete guide to the most useful products in the appendix

Popularity has made the majority of our country's residents connoisseurs of food cooked in a wok, often noodles with various additives and sauces. But whether it is useful and how many calories it contains - you will learn about this later.

With vegetables - food that does not bring any harm at all. It is rich in life-giving trace elements (K and Na), B vitamins, and antioxidants. This dish is very nutritious and cheap.

How many calories are in a wok?

The calorie content of noodles depends on its type:

soba (buckwheat noodles) contains 127 kcal;
funchose (rice) - only 109 kcal;
udon (wheat) most of all - 140 kcal;
in egg - 138 kcal.

Any kind goes well with soy sauce, calorie content in 1 tbsp. l. which equals 13 kcal. No less common is also an additive in the form of chicken, 100 g of which is 170 kcal, as well as teriyaki sauce with a calorie content of 15 - 20 kcal in 1 tbsp. l.

If you follow your figure with special care, then do not get carried away with additives. After all, wok noodles themselves are dietary, and the largest amount of calories is found in sauces.

How many calories are in a chicken wok?

The most high-calorie noodles are wheat, it is on its basis that soups are cooked. They are very tasty, warm and help with colds. Mushroom noodle soup with chicken broth has 165 kcal, and chicken noodle soup - 144.