{"id":4356,"date":"2025-01-06T09:56:58","date_gmt":"2025-01-06T08:56:58","guid":{"rendered":"https:\/\/madebymary.se\/?p=4356"},"modified":"2025-05-12T10:16:54","modified_gmt":"2025-05-12T08:16:54","slug":"ar-sushi-nyttigt","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/ar-sushi-nyttigt\/","title":{"rendered":"\u00c4r sushi nyttigt?"},"content":{"rendered":"<p>Sushi kan vara mycket nyttigt \u2013 eller bli en kalorit\u00e4t bomb. Allt beror p\u00e5 vad du v\u00e4ljer. En enkel nigiri med r\u00e5 lax ger cirka 48 kcal per bit och \u00e4r rik p\u00e5 <a href=\"https:\/\/madebymary.se\/en\/hur-mycket-omega-3-per-dag\/\">omega-3<\/a> och <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a>. Men en tempurarulle kan inneh\u00e5lla \u00f6ver 200 kcal per bit p\u00e5 grund av fritering och majonn\u00e4s. Vill du \u00e4ta sushi h\u00e4lsosamt b\u00f6r du fokusera p\u00e5 sashimi, nigiri och maki utan feta s\u00e5ser eller panering.<\/p>\n<h3>Hur m\u00e5nga kalorier inneh\u00e5ller sushi?<\/h3>\n<p>H\u00e4r \u00e4r en \u00f6versikt \u00f6ver <a href=\"https:\/\/madebymary.se\/en\/vad-ar-kalorier\/\">kalorier<\/a> i vanliga sushityper:<\/p>\n<ul>\n<li><strong>Nigiri (1 bit):<\/strong> 40\u201360 kcal<\/li>\n<li><strong>Sashimi (1 bit, utan ris):<\/strong> 20\u201340 kcal<\/li>\n<li><strong>Laxmaki\/Tonfiskmaki (1 bit):<\/strong> 30\u201340 kcal<\/li>\n<li><strong>Avokadomaki (1 bit):<\/strong> 30\u201350 kcal<\/li>\n<li><strong>Tempuramaki (1 bit):<\/strong> upp till 100 kcal<\/li>\n<li><strong>Dragon roll (8 bitar):<\/strong> cirka 390 kcal<\/li>\n<li><strong>Rainbow roll (10 bitar):<\/strong> cirka 510 kcal<\/li>\n<\/ul>\n<p>Kalorierna varierar beroende p\u00e5 tillagningss\u00e4tt, storlek och vilka tillbeh\u00f6r som anv\u00e4nds.<\/p>\n<h3>Vad g\u00f6r sushi nyttigt?<\/h3>\n<ul>\n<li><strong>Fet fisk som lax, makrill och tonfisk<\/strong> \u00e4r rika p\u00e5 hj\u00e4rtv\u00e4nliga omega-3-fettsyror, h\u00f6gv\u00e4rdigt protein och <a href=\"https:\/\/madebymary.se\/en\/multivitamin-som-dagligt-komplement-till-en-varierad-kost\/\">vitamin<\/a> D.<\/li>\n<li><strong>Nori (sj\u00f6gr\u00e4s)<\/strong> inneh\u00e5ller jod, <a href=\"https:\/\/madebymary.se\/en\/vitamin-a-ar-avgorande-for-synen-immunforsvaret-huden-och-kroppens-celler\/\">vitamin A<\/a> och C samt <a href=\"https:\/\/madebymary.se\/en\/vitamin-b9-folat-och-folsyra-sa-hanger-allt-ihop\/\">folsyra<\/a> \u2013 viktigt f\u00f6r \u00e4mnesoms\u00e4ttning och immunf\u00f6rsvar.<\/li>\n<li><strong>Wasabi och inlagd ingef\u00e4ra<\/strong> har antibakteriella och antiinflammatoriska egenskaper som kan skydda matsm\u00e4ltningssystemet.<\/li>\n<li><strong>Riset<\/strong> ger energi i form av kolhydrater, men det \u00e4r ofta s\u00f6tat med risvin\u00e4ger och socker vilket \u00f6kar kaloriinneh\u00e5llet.<\/li>\n<\/ul>\n<h3><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-4358\" src=\"https:\/\/madebymary.se\/wp-content\/uploads\/2025\/05\/sushi-kcal.webp\" alt=\"sushi kcal\" width=\"900\" height=\"600\" srcset=\"https:\/\/madebymary.se\/wp-content\/uploads\/2025\/05\/sushi-kcal.webp 900w, https:\/\/madebymary.se\/wp-content\/uploads\/2025\/05\/sushi-kcal-300x200.webp 300w, https:\/\/madebymary.se\/wp-content\/uploads\/2025\/05\/sushi-kcal-768x512.webp 768w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/h3>\n<h3>N\u00e4r sushi blir mindre nyttigt<\/h3>\n<p>Trots de nyttiga delarna finns ocks\u00e5 f\u00e4llor:<\/p>\n<ul>\n<li><strong>F\u00f6r mycket vitt ris:<\/strong><br \/>\nSushi inneh\u00e5ller vitt ris blandat med socker och risvin\u00e4ger. Det ger snabba kolhydrater och kan h\u00f6ja blodsockret snabbt. En vanlig sushiportion kan inneh\u00e5lla 300\u2013500 kcal bara fr\u00e5n ris.<\/li>\n<li><strong>Friterade rullar och majonn\u00e4sbaserade s\u00e5ser:<\/strong><br \/>\nTempura, spicy mayo, kr\u00e4miga s\u00e5ser och ost ger snabbt flera hundra extra kalorier per rulle.<\/li>\n<li><strong>Stora portioner:<\/strong><br \/>\nEftersom varje bit k\u00e4nns liten \u00e4r det l\u00e4tt att \u00e4ta 10\u201315 bitar, vilket kan ge ett ov\u00e4ntat h\u00f6gt kaloriintag.<\/li>\n<li><strong>Saltchock fr\u00e5n sojas\u00e5s:<\/strong><br \/>\nVanlig sojas\u00e5s inneh\u00e5ller omkring 900\u20131200 mg natrium per matsked \u2013 n\u00e4stan halva det rekommenderade dagsintaget.<\/li>\n<li><strong>Kvicksilver i viss fisk:<\/strong><br \/>\nViss sushi inneh\u00e5ller rovfisk som tonfisk och sv\u00e4rdfisk som kan ha h\u00f6ga halter kvicksilver \u2013 inte farligt vid enstaka tillf\u00e4llen, men b\u00f6r undvikas f\u00f6r gravida och sm\u00e5 barn.<\/li>\n<\/ul>\n<h3>Tips f\u00f6r att g\u00f6ra b\u00e4ttre val vid sushibordet<\/h3>\n<ul>\n<li><strong>Satsa p\u00e5 sashimi eller nigiri<\/strong> f\u00f6r mindre ris och mer protein.<\/li>\n<li><strong>V\u00e4lj maki utan friterade fyllningar och majonn\u00e4s.<\/strong><\/li>\n<li><strong>Be om mindre ris<\/strong> om du best\u00e4ller \u00e0 la carte.<\/li>\n<li><strong>Anv\u00e4nd l\u00e5g-salt sojas\u00e5s<\/strong> och doppa bara fisksidan \u2013 inte riset.<\/li>\n<li><strong>Variera fisksorter<\/strong> f\u00f6r att minska exponeringen f\u00f6r tungmetaller.<\/li>\n<\/ul>\n<p>Sushi \u00e4r allts\u00e5 inte svart eller vitt \u2013 det kan vara b\u00e5de h\u00e4lsosamt och kaloritungt. Nyckeln ligger i medvetna val och balanserade m\u00e4ngder.<\/p>","protected":false},"excerpt":{"rendered":"<p>Sushi kan vara mycket nyttigt \u2013 eller bli en kalorit\u00e4t bomb. Allt beror p\u00e5 vad du v\u00e4ljer. En enkel nigiri med r\u00e5 lax ger cirka 48 kcal per bit och \u00e4r rik p\u00e5 omega-3 och protein. Men en tempurarulle kan<\/p>","protected":false},"author":1,"featured_media":4357,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_canonical":"","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","footnotes":""},"categories":[55],"tags":[],"class_list":["post-4356","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allmant","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00c4r sushi nyttigt? - Made by Mary<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/madebymary.se\/en\/ar-sushi-nyttigt\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00c4r sushi nyttigt? - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Sushi kan vara mycket nyttigt \u2013 eller bli en kalorit\u00e4t bomb. 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