Sushi and rolls: composition, calories, benefits and harms, recipes

In the last few years in Russia, this dish has gained great popularity. Today, sushi and rolls can be purchased in almost any cafe in any major city. Also they are prepared at home. Sushi and rolls consist of several ingredients, each of which can bring benefits to the body.

What is the difference between sushi and rolls

Sushi and rolls are a popular dish not only in Japan, but also in Russia. They belong to the products of fast cooking, but, unlike hamburgers and other similar dishes, bring benefits to the body.

Sushi and rolls are different dishes that have the following differences:

1. Appearance. This is the first thing they pay attention to. Sushi and rolls differ in their shape. In the first case, the basis is rice, of which they form a ball, and then the tortilla. The filling is placed on it. In some cases, special seaweed - nori is used. They allow you to fix the sushi in the desired form. Rolls - a subspecies of sushi. But they look like a sliced rice roll. Today they are often garnished with baked sauces, which give them a special flavor.
2. Ingredients. Sushi and rolls consist of rice. In order for it to have certain properties, a special cooking technique is used. But the difference between sushi and rolls is in their filling. For rolls, in addition to seafood, they use cream cheese, onions, tomatoes, chicken, avocado and other components. Rolls contain only rice, seaweed and seafood.

Thus, sushi and rolls differ not only in taste, but also in form and content. But they all have an amazing taste, bring benefits to the body when used correctly.

Composition and calories

Rolls and sushi, thanks to the many components they contain, are rich in micronutrients and vitamins. The main ones among them are:

1. Calcium. Is the main trace element involved in the construction of bone tissue, supports the health of teeth, nail plates.
2. Magnesium. Necessary for proper heart function, growth of muscle tissue.
3. Potassium. Participates in many body processes. It also belongs to the basic elements, without which the heart, nervous system, muscle tissue can not work properly.
4. Phosphorus. Fish is rich in this trace element. It is responsible for the transmission of genetic information and is part of the DNA.
5. Iodine. Seafood contains a sufficient amount of it. It is essential for the proper functioning of the endocrine system, especially the thyroid gland, which produces many hormones that regulate the functioning of all organs.
6. Vitamin A. Required in sufficient quantities for the proper functioning of the visual apparatus. When it is not enough there are such diseases as hyperopia and myopia, and others.
7. B-group vitamins. They are necessary for normal functioning of the nervous system. Also support the work of the muscles, heart, eyes, and many other organs and systems.
8. Vitamin K. Required for proper functioning of the circulatory system. The trace element takes part in the synthesis of blood cells.
9. Vitamin C. In sushi and rolls it is present in small amounts. Its content increases with the addition of avocados or other products. This vitamin not only has the ability to improve immunity, but also fights pathogens.

Sushi, rolls, and other micronutrients such as zinc, selenium, and other vitamins are also included. All of them are necessary for the body to maintain its work and strengthen its defenses.

The caloric value of sushi and rolls depends on their composition. For example, 100 grams of "California" contains only 100 kcal. In other versions of the dish, their content varies from 100 to 400 kcal.

What are the benefits of sushi and rolls

General Benefits

Products such as rolls and sushi, if consumed correctly, will bring invaluable benefits to the body. The dish is also quite nutritious. But when poor-quality or spoiled products are used, there is a risk of poisoning.

If the preparation of rolls and sushi has not been violated technology, and the products used are of high quality, the dish can bring the following benefits:

1. Strengthening bone tissue due to the calcium content of the fish.
2. Maintenance of normal hormone levels. Such a property is due to the presence of fatty acids. This is quite important, especially for women to maintain the functioning of the reproductive system.
3. Improvement of brain function due to the content of certain micronutrients.
4. Normalization of sleep. After the use of rolls and sushi there is an improvement in sleep, insomnia disappears.
5. Strengthening the immune system. The same property have additives that are used when eating sushi and rolls. They also help to increase the body's resistance, destroying viruses and germs.
6. Maintaining the cardiovascular system. The products contain a sufficient number of trace elements, including magnesium. It is they that contribute to the proper functioning of the heart muscle and blood vessels.
7. Maintenance of the nervous system. Included substances have a positive effect on the nervous system, protecting against stress and depression, improving mood.

Thus, rolls and sushi when eaten correctly will bring great benefits for the body.

For women

The benefits of sushi and rolls for women is invaluable. They include various substances that can support the health of hair, nails and teeth, improve the condition of the skin, protect the body from stress and support the work of the heart system. In addition, the presence of folic acid greatly improves the work of the reproductive system. As a result, the chance of giving birth to a healthy baby increases significantly.

For men

The composition of some rolls and sushi includes seafood that increase potency, support the reproductive system. When they are consumed, the composition of the seminal fluid improves. Also in the composition of the products from which the sushi, and are present and trace elements that can improve muscle tissue, strengthen bones and teeth, support the heart.

When pregnant

During pregnancy, fish is good for the female body. But experts recommend not to eat such products. The thing is that they often include raw fish, which can be harmful to the body.

Therefore, when pregnant, you should not eat such a product as sushi. If you have a great desire, it is better to choose baked options, which do not include raw fish. Eat them with great care. If properly used sushi and rolls will benefit the body, because they contain calcium in large quantities. It is necessary for the construction of the musculoskeletal system of the child.

Breastfeeding

After the birth of the baby, a woman's body requires recovery. It needs vitamins and minerals in large quantities, especially if the mother is breastfeeding.

Consumption of sushi and rolls during this period can be harmful to the baby. But they contain a sufficient amount of calcium and other micronutrients. Experts say that in the diet of a nursing mother can be introduced sushi not earlier than one year after birth. This is due to the fact that after the use of such products from the newborn baby may experience side effects such as constipation, digestive disorders and allergic reactions.

For children

Give children sushi and rolls can be tried from the age of three. In this case, choose the best baked products, which are not present raw fish. As part of the rolls and sushi is a lot of calcium, which strengthens bone tissue, including teeth. In addition, ginger and wasabi have antimicrobial properties and can destroy pathogens that cause a number of diseases.

Start giving sushi to children with a small portion, because the ingredients can cause an allergic reaction. In the absence of negative symptoms, the rate can be increased.

Is it possible to eat sushi and rolls while losing weight

Dietitians do not recommend the use of rolls and sushi when following a diet for weight loss. The fact is that they include rice, which is not classified as a dietary dish.

In addition, sushi and rolls are consumed with ginger, the caloric value of which is 347 kcal per 100 grams.

Thus, the consumption of the product does not contribute to the reduction or maintenance of weight. And, if you eat a lot of it, there is a risk of gaining extra pounds.

Useful properties of ingredients and additives for sushi

The popularity of rolls and sushi is growing every day. When properly consumed in moderation, the dishes will bring benefits to the body. It depends on what products are used in the preparation, what additives are used.

Rice

It is the main product in the composition of sushi and rolls and perfectly combines with fish and other ingredients. It is rice that contributes to a quick and prolonged satiation of the body. In addition, rice has an effect on the intestines and stomach. It is often used to eliminate diarrhea.

Fish and seafood.

They are also the basis of the dish. It is fish that contains a huge number of micronutrients and vitamins. They contain iodine, fatty acids, protein and calcium. All of them are involved not only in the construction of bone tissue, but also strengthen muscles, have a positive effect on the nervous system.

Also in fish there is a small amount of cholesterol, which does not have a negative impact on blood vessels. Thus, fish and other seafood will be invaluable. But it is worth remembering that some sushi and rolls use raw or lightly salted fish, which can cause dangerous disorders or diseases, including salmonellosis.

Nori Algae.

This is the edible seaweed in which sushi is wrapped. It is subjected to a special treatment in which the water is evaporated and the seaweed is turned into the thinnest sheet. Even after such processing, they retain all their useful substances.

They contain iodine, vitamins A, C, B, phosphorus, sodium, magnesium and others. In addition, they contain thiamine, which is necessary for the heart system. It has a positive effect on it.

In addition, almost half of nori seaweed is a complete protein. Its quantity is comparable with the level of protein present in legumes and other vegetable products.

Studies have also proven that even a small amount of nori algae can protect the body from the development of cancer, help fight viruses, and reduce inflammation. But not enough algae is present in sushi to fully saturate the body with vitamins and minerals.

Rice Vinegar

Rice vinegar is used in cooking rice in order to give the product a special flavor and aroma. But vinegar has been used since ancient China by healers to treat poisoning. Its ingredients helped flush out toxins.

Today, after studies, it has been proven that rice wine vinegar helps lower cholesterol, which reduces the risk of diseases such as strokes or heart attacks. This is achieved by lowering the amount of cholesterol that accumulates on the walls of blood vessels and clogs their lumen. In the face of these changes, blood circulation is impaired.

Among other things, rice wine vinegar helps to speed up the digestion process, metabolism, and actively participates in the repair of damaged cells.

Tobiko caviar

In the preparation of certain types of sushi and rolls, tobiko caviar is often used. This is the caviar of a flying fish. Its consumption brings invaluable benefits for the body, as it contains such substances as calcium, zinc, iodine and phosphorus. These microelements are necessary for the proper and continuous work of all organs and systems, strengthening bones and teeth.

Tobiko caviar is recommended to people who are engaged in sports or regularly experiencing heavy physical exertion. This is due to the fact that the product contains magnesium. It will protect the body from the development of diseases of the cardiovascular system.

Wasabi

This is a spicy seasoning for sushi and rolls. It has the form of a paste, often green in color. Despite its unique taste, it has a number of health benefits.

First of all, wasabi has an antibacterial effect on the body due to its bitterness and sharpness. The seasoning is served with sushi, as they are most often made from raw fish, which can cause poisoning. Wasabi protects the body from harmful substances and reduces the risk of salmonellosis.

Also wasabi is an excellent prevention of diseases such as asthma, colds and flu, slows the formation of blood clots in the blood vessels.

Pickled ginger

Such a product as pickled ginger has recently gained popularity. Today it is consumed not only with sushi or rolls, but also with other dishes.

It has many useful properties, particularly antibacterial. In folk medicine, pickled ginger is used for coughs and sore throats. It allows you to destroy pathogens, which cause unpleasant symptoms and provoke the development of a number of diseases.

Thanks to the ingredients it contains, it helps to reduce acid in the stomach and supports the digestive process.

Soy sauce

The additive greatly enhances the taste of rolls and sushi. It contains special substances in sufficient quantities. Their content exceeds the number of micronutrients present in citrus fruits. They all contribute to the neutralization of harmful substances that can have a negative impact on the human body. Soy sauce also strengthens the walls of blood vessels and is an excellent prevention of diseases of the nervous system.

Thus, each component of sushi or rolls is beneficial to the body. Together they have a complex effect, protect against viruses, are used for colds and reduce the risk of cancer.

Sushi and rolls in medicine

Due to their special properties, rolls and sushi can be used in the presence of certain diseases. But you should eat them only in a certain amount and with caution. This is due to the fact that if you abuse them, you may develop some diseases and worsen your well-being.

Diabetes mellitus

Diabetes mellitus comes in two types. But regardless of this, the use of sushi in the presence of this disease is not recommended. The thing is that rice has a high glycemic index. But the composition includes fish, which increases mental activity, is a source of calcium, phosphorus, fatty acids. Thus, it will benefit the body with diabetes.

Consumption of rolls and sushi in diabetes can cause a sharp increase in blood sugar levels. Rice is contraindicated for diabetics, as it provokes hyperglycemia.

If well wished, sushi and rolls can be eaten with diabetes. However, you should eat them with caution, without abuse. It is important to monitor blood sugar levels.

When properly consumed in small quantities with diabetes, sushi can be beneficial.

In pancreatitis

Pancreatitis is an inflammatory disease of the gastrointestinal organs. With its occurrence, you should be careful and attentive to your diet. Many patients with this disease wonder if you can eat sushi and rolls.

They should not be introduced into the diet for several reasons:

1. Lack of heat treatment when using fish. It is not heat-treated, and most often marinated in a special sauce. The use of such products can cause intestinal infections. In the presence of pancreatitis, the disease will take a more complicated form and may provoke the development of certain complications.
2. Use of condiments and sauces. Sushi is eaten together with certain seasonings and rather spicy sauces. They enhance the taste of the dish, but also have a negative effect on the state of the gastric mucosa. In the presence of pancreatitis, such effects can cause unpleasant symptoms, such as painful sensations. Thus, it is not recommended to eat sushi in the case of pancreatitis. If much desire, rolls should be eaten without soy sauce, wasabi, and pickled ginger.
3. The use of nori seaweed. Despite the fact that they belong to the plant food, it is not recommended to eat them with pancreatitis. The thing is that before using them in sushi, they are vaporized and pressed into sheets. They are quite tough and are not suitable for eating in the presence of pancreatitis. It is better to eat rolls without nori seaweed and in small quantities.

Specialists say that you should not eat rolls and sushi if you have been diagnosed with pancreatitis. They can cause complications, exacerbations, which is accompanied by pain, bloating, and flatulence.

Gastritis

In cases where a person has gastritis, sushi and rolls should be used with caution. This is due to the fact that they include raw fish, which negatively affects the mucosa of the gastrointestinal tract.

Eat sushi with gastritis can be only if they are prepared at home. In this case, it is better to replace the raw fish with lightly salted or vegetables. This is the only way to avoid negative consequences.

In addition, sushi is eaten together with spicy seasonings and sauces. They are also contraindicated for gastritis, since they have a negative effect on the gastric mucosa and can cause the development of ulcers.

In gout

Such a pathology as gout appears in the form of deposition of salts in the joints. As a result, a person experiences severe pain when moving. Eat sushi with gout should not be, since they contain various acids, including uric acid. It is it settles in the joints, gradually crystallizing.

Specialists consider sushi and rolls to be prohibited products in the case of gout. But they can be eaten in the period of remission. At the same time you should not abuse them, eat only in limited quantities, do not use sauces. Also, you should not eat these dishes often.

In cholecystitis

The inflammatory process that affects the gallbladder occurs most often as a result of improper nutrition. When the disease is already established, it is also important to follow a certain diet. Sushi and rolls can be eaten with cholelithiasis, but only in limited quantities and with great caution. Their rich composition allows you to strengthen the immune system, improve mental alertness and cope with inflammation.

But you should eat them only in moderation, without seasonings, additives and sauces. Also, they should not be part of the diet during an aggravation.

Harms and contraindications

Rolls and sushi are not always good for the body. They can cause complications, diseases and unpleasant symptoms. The food can cause the following harms:

1. Helminthiasis. This is a disease that results from the entry and reproduction of parasites in the body. They are often present in fish that have not been heat treated. Thus, after eating sushi, there is a risk of contracting tapeworms or roundworms. They die only at a temperature of 100 degrees or more. Other treatments do not kill them. After penetration into the stomach, they begin to multiply. Symptoms are itching in the anus, abdominal pain, weight loss, increased appetite.
2. Swelling of soft tissues. It occurs as a result of the fact that the soy sauce contains a large amount of salt, which retains water in the body. A consequence of the accumulation of salts is the occurrence of diseases of the musculoskeletal system, such as osteochondrosis or gout. The main signs of pathologies are limitation of motor activity, pain in the joints.
3. Thyroid gland disorders. Sushi contains a sufficient amount of iodine. It is necessary for proper operation of the thyroid gland. But exceeding its norms can also cause disruption of the organ. As a result, dangerous to life and health diseases develop, in which the level of hormonal background changes. All this leads to disruption of the functioning of other organs.
4. Intoxication. Fish and other seafood can harm the body. The thing is that they tend to accumulate in themselves the toxins that are contained in the place where they live. When consuming a large amount of seafood, symptoms such as headaches, weakness, and nausea may occur. Also harmful substances accumulate and adversely affect the work of the excretory system, other organs.

Consequently, rolls and sushi are important to eat only in moderation, choosing carefully where to buy them. It is best to cook them yourself, carefully selecting the products. It is recommended to heat treat fish before eating.

Sushi is contraindicated in the presence of diseases such as diabetes, gastritis, cholecystitis, pancreatitis and diseases of the gastrointestinal tract. Consumption of this dish is not recommended in the presence of acute infectious lesions.

How long you can keep sushi and rolls in the refrigerator

Rolls and sushi are important and properly stored. The use of already spoiled product can cause irreparable harm to the body. To understand that the sushi is not suitable for food, you can smell ammonia. Its appearance suggests that the product is spoiled.

The shelf life of sushi in the refrigerator is one day. After this time to eat them should not.

How to eat sushi and rolls

In order to protect yourself from the negative consequences after the consumption of sushi, it is necessary to follow several recommendations:

1. Give preference to products in the preparation of which brown rice was used. It is more nutritious and can be used in small quantities for diabetes.
2. Choose rolls that contain less rice. These types include temaki and kosuna.
3. Do not eat sushi filled with cheese. Do not eat battered rolls either.
4. Do not consume a lot of soy sauce. It contains a large amount of salt, which retains fluid in the body and causes swelling of tissues.
5. Do not choose sushi prepared from raw fish. Not only does it contain toxic substances, but it can also cause infection with various kinds of parasites.

It is also important to choose the right establishment, which trades in sushi and rolls. Compliance with technology and the use of quality products will significantly reduce the risk of developing unpleasant effects.

How much you can eat per day

The daily portion of sushi and rolls, according to experts, is no more than 400 grams. This amount of product will not harm the body.

In the presence of diabetes and gastrointestinal diseases in remission, you should not consume more than 200 grams of the product. Such a portion will not have a negative effect on the mucous membrane of the stomach or blood sugar levels.

Can I Eat at Night

Rolls and sushi are not among the dishes that can be eaten at night. This is due to the fact that they contain rice, which is one of the heavy products for digestion.

You can eat rolls no later than 4 hours before going to bed. This will not burden the digestive system, normalize sleep and avoid insomnia.

How to cook sushi and rolls at home

You can cook sushi on your own. Products for the dish should be chosen carefully. The most popular type is "Philadelphia". All the ingredients are easy to find in the store.

Recipe 1.

For the preparation will be required:

• A couple of cups of rice;
• salmon - in the amount of 700 grams;
• Avocado - 1 medium-sized piece;
• Fresh cucumber - 1 piece;
• Rice or apple vinegar - 60 ml;
• sugar - 2 spoons;
• Philadelphia cheese - 400 grams.

The ready dish is served with soy sauce, wasabi and ginger.

1. First of all, it is important to prepare the rice, as it is the base of the dish. It is boiled and cooled. Next, they make the sauce. Vinegar, salt and sugar are mixed together for this sauce. Everything is heated over low heat, bringing it to a boil. Then it is poured in rice and mixed.
2. Cucumber and avocado are cut into strips. Spread a special bamboo mat on a table and cover it with food film. Place seaweed on it so that it has a mat surface on top. Then they evenly cover the rice.
3. The mat is turned over so that a sheet of seaweed remains on top. Place avocado and cucumber in the middle. The mat is lifted by the bottom edge and lightly roll it. It should make a roll. The pre-cut fish is placed on top of it, all sliced into pieces.

Recipe № 2

Maki" sushi is no less popular. They are made with the following ingredients:

• half a pound of special rice;
• seaweed leaves - 6 pieces;
• cucumber;
• avocado;
• carrot - 3 pieces;
• lemon;
• rice vinegar - 3 tablespoons;
• tablespoon salt;
• cane sugar - 2 tablespoons.

The dish is also served with pickled ginger, wasabi and soy sauce. Sushi "Maki" is prepared according to the following technology:

1. Prepare and wash the rice by pouring water over it. It should be about 20 percent more than the rice.
2. Cut the lemon into two pieces. Put one half in the pot with the rice. The other half should be set aside. Also add vinegar, salt and sugar. Stir everything up.
3. Cover the container with a lid and put it on medium heat. Cook until the rice is ready. Then remove the lemon and leave the pot for another 10 minutes. Turn the stove down to minimum heat. After that, set it aside.
4. Wash cucumber, carrots and avocado. Cut into thin strips.
5. On the table put a special napkin, which is used for wrapping sushi. Cover it with clingfilm.
6. Squeeze the other half of the lemon into a bowl and dilute everything with a little water.
7. Place a sheet of seaweed on a napkin, so that the shiny side is at the bottom.
8. Put the rice on the nori. Flatten it with your hands, which must first be thoroughly washed and soaked in lemon juice.
9. Place avocado and cucumber in the middle. Also lay out and carrots.
10. Roll up as tightly as possible. Cut the resulting roll into equal slices.

The composition of the sushi "Maki" does not include fish. You can also reduce the amount of rice, adding more cucumber or carrots and avocado. Such a dish will bring great benefits to the body and can be consumed even with diabetes, but in small quantities.

Recipe #3.

Another popular recipe is rolls with cucumber and salmon. To prepare them you will need:

• Round rice in an amount of - 150 grams;
• nori leaves;
• salmon - 200 grams;
• 2 cucumbers;
• apple or rice cider vinegar - 30 ml;
• teaspoon of salt;
• half a teaspoon of sugar.

The combination of cucumber and fish is a popular filling for many types of sushi and rolls.

1. First of all, you need to boil rice. It is better to give preference to a special one, designed specifically for cooking sushi. It has certain properties, which does not allow the cooked dish to fall apart.
2. Boiled rice to cool and season with rice vinegar. It can be replaced with apple cider vinegar. It will not ruin the taste of the dish. If apple cider vinegar is used, add half a teaspoon each of sugar and salt.
3. Everything should be thoroughly mixed. At the same time, you should act carefully, so that the rice does not become mush.
4. While the rice cools and soaks, prepare the filling. From fish to remove the skin, remove bones, cut into thin strips.
5. Wash cucumber, cut into thin slices. In case it has a rather thick skin, remove it.
6. Place a bamboo mat. Put nori on top. All the ingredients are arranged with your hands, which should be moistened in lemon juice. On a sheet of seaweed, put a thin layer of rice, smooth it out. Put fish and cucumber in the middle.
7. Holding the filling, tightly wrap the roll with a mat. It is recommended to keep the ready dish in the fridge for some time before serving. Then slice it and serve with soy sauce, wasabi and ginger.

Recipes for sushi and rolls for cooking at home, there are many. It is important to choose the right products. To do this, you need to follow a few rules:

1. The fish should be lightly salted, fresh. It should emanate a pleasant smell. The presence of the aroma of ammonia alcohol indicates that the product is spoiled.
2. Avocados should be bought only with bright green skin. This indicates ripeness.
3. It is better to choose special rice, which is designed for cooking sushi.

Proper preparation, compliance with technology and the use of quality products will make sushi the most useful and delicious, even if they are prepared not by a professional chef, and in home conditions.

Interesting facts

Sushi has only recently gained popularity in Russia. Few people know the following interesting facts about such an amazing dish:

1. It is believed that sushi is a Japanese dish. But they were invented back in the 4th century BC in China. The recipe was invented by sailors as a method of storing fish. It was overlaid with rice, which allowed to keep it fresh for a long time.
2. Many believe that all rolls and sushi include raw fish. Dishes made in Russia do not contain seafood in raw form. This is due to the fact that there is no opportunity to get to the chef fish in its freshest form.
3. It is not always necessary to eat sushi with chopsticks. In Russia, you can use the usual cutlery to eat them. Chopsticks are used only in Japan, as the country's traditions require.
4. Rolls are a type of sushi. They differ in composition.
5. Today in Japan are very popular sushi, which includes insects.
6. The duration of training of sushi masters is 5 years. For two years, they learn how to cook rice, and the rest of the time is devoted to learning how to cook fish. The composition of many types of rolls and sushi in Japan includes not only raw fish, but also poisonous, which requires the most careful adherence to the technology of cooking.
7. Rolls such as "Philadelphia" and "California" were not invented in Japan. Their homeland is America.
8. In terms of anti-depressant properties, rolls and sushi are equated with chocolate and banana.
9. Many sushi includes bluefin tuna. Today the fish is popular and has a fairly high price. But previously this type of seafood was only part of the diet of people who were not considered wealthy.

Rolls and sushi are a popular dish not only in Japan. Over the past few years, they have become very popular in Russia as well. Despite the fact that they belong to the fast food products, sushi is not as harmful as hamburgers and other dishes.

The thing is that there is fish, which contains a large number of useful components, including calcium and iodine. They are necessary for bone tissue and the endocrine system, and most often it is these trace elements missing from the human body.

Eat rolls and sushi should be with caution, despite their benefits, especially for those who have stomach problems or diabetes. It is also important that they are prepared from quality and fresh products with special technology. Breaking the rules of cooking can cause serious consequences. You should eat rolls and sushi only in limited quantities, so as not to harm your health. If you follow all the rules, the product will only bring benefits to the body and replenish the necessary micronutrients.

Photo of rolls and sushi