Al'ada wani bangare ne na kowace al'ada. Haka ma haka lamarin yake a kicin. Kowane abinci a duniya yana da wasu girke-girke na gargajiya. Abincin gargajiya da za mu bincika a cikin labarinmu shine kimchi wato Koriya pickles.
"Kimchi shine abincin gargajiya wanda abincinsa" Ga masu tambaya, ba ainihin abinci ba ne, abinci ne na gefe, kuma tsohuwar tasa ce ta Koriya.
Menene Kimchi, Menene Ya Yi?
KimchiAbincin da aka haɗe shi ne wanda ya samo asali daga Koriya. Ana yin shi da kayan lambu iri-iri (mafi rinjayen bok choy da paprika na Koriya) da kayan yaji iri-iri.
Ya samo asali dubban shekaru da suka wuce kuma ya bambanta kimchi girke-girke Yana ci gaba da zama a Koriya har tsararraki.
An dade ana saninsa da abinci na ƙasar Koriya kuma shahararta na karuwa a duniya.
Bisa ga bayanan tarihi, a zamanin da, manoma a Koriya sun ɓullo da hanyar ajiya don dogon lokacin sanyi da ke da wahala ga noma.
Wannan hanya - fermentation - hanya ce ta adana kayan lambu ta hanyar ƙarfafa ci gaban ƙananan ƙwayoyin cuta. Domin, kimchiyana da kwayoyin lactic acid masu amfani waɗanda suke girma tare da taimakon kayan abinci, wato kabeji, paprika da kayan yaji.
Kimchi Darajar Abinci
KimchiSunanta ya samo ba kawai daga dandano na musamman ba, har ma daga yanayin abinci mai gina jiki da kiwon lafiya na ban mamaki.
Abinci ne mai ƙarancin kalori kuma cike da abubuwan gina jiki.
A matsayin daya daga cikin manyan sinadarai, bok choy yana samar da bitamin A da C, akalla ma'adanai daban-daban 10 da fiye da 34 amino acid.
Kimchi abun ciki ya bambanta sosai, ainihin bayanin bayanin abinci ya bambanta. Abincin 1-kofin (gram 150) ya ƙunshi kusan:
Calories: 23
Carbohydrates: 4 grams
Protein: gram 2
Fat: kasa da gram 1
Fiber: 2 grams
sodium: 747 MG
Vitamin B6: 19% na ƙimar yau da kullun (DV)
Vitamin C: 22% na DV
Vitamin K: 55% na DV
Folate: 20% na DV
Iron: 21% na DV
Niacin: 10% na DV
Riboflavin: 24% na DV
Yawancin kayan lambu korebitamin K kuma sune tushen abinci mai kyau na bitamin riboflavin. Kimchi Yawancin lokaci yana da babban tushen waɗannan sinadirai, saboda sau da yawa yana ƙunshe da ƴan koren kayan lambu irin su Kale, seleri, da alayyahu.
Vitamin K yana taka muhimmiyar rawa a yawancin ayyuka na jiki, ciki har da metabolism na kashi da kuma zubar da jini, yayin da riboflavin yana taimakawa wajen samar da makamashi, haɓakar salula da daidaita tsarin rayuwa.
Menene Amfanin Cin Kimchi?
Yana goyan bayan lafiyar hanji da narkewa
KimchiTunda ana yin ta ta hanyar fermenting, yana da amfani ga hanji.
Yana da babban furotin, fiber, bitamin, carotenoids, glucosinolates da polyphenols, ya ƙunshi kyawawan kwayoyin lactic acid (LAB) tare da abubuwan narkewa.
Yana rage cholesterol kuma yana hana kiba
a cikin mutane da mice kimchi An bincika yuwuwar rigakafin kiba. A matsayin wani ɓangare na nazari, berayeimchi kari abinci An sami raguwa mai yawa a cikin ƙwayar ƙwayar ƙwayar ƙwayar cuta, triglycerides, ƙananan ƙwayoyin lipoprotein (LDL) cholesterol matakan, da jimlar matakan cholesterol a cikin hanta da epididymal adipose tissue.
KimchiJajayen barkono da ake amfani da su a magani, yana da wadataccen sinadarin capsaicin, wanda kuma zai iya jawo asarar mai a jiki. Yana yin haka ta hanyar motsa jijiyoyi na kashin baya da kunna sakin catecholamines a cikin glandan adrenal na jiki.
Kimchiwani taska kirji na phytochemicals. Indole mahadi - ß-sitosterol, benzyl isothiocyanate da thiocyanate - su ne babban aiki sinadaran a cikin abun ciki.
Kimchi yinAlbasa da tafarnuwa, wadanda ake amfani dasu a cikiquercetin Ya ƙunshi glucosides.
Bugu da ƙari, wasu nau'in LAB ( Lactobacillus paracasei An nuna LS2) don magance cututtukan hanji mai kumburi (IBD) da colitis. KimchiWadannan ƙwayoyin cuta a cikin ƙwayoyin cuta sun haifar da raguwa a cikin mahadi masu kumburi (interferon, cytokines da interleukins).
A takaice kimchi, IBD, colitis,Gastroesophageal reflux cuta (GERD)Yana iya rage tsananin cututtuka masu kumburi kamar atherosclerosis, kumburin hanji da ciwon sukari.
Yana da anti-tsufa da neuroprotective Properties
Nazarin kan beraye kimchinuna cewa yana da neuroprotective Properties. Hakanan yana iya taka muhimmiyar rawa wajen jinkirta tsufa saboda tasirin antioxidant.
Phytochemicals a cikin abun ciki (ciki har da caffeic acid, coumaric acid, ferulic acid, myricetin, glucoalysin, gluconapine da progoitrin) na iya kawar da nau'in oxygen mai amsawa (ROS) daga cikin jini. Don haka, suna kare neurons daga harin ROS.
KimchiIts antioxidant, anti-mai kumburi, lipolytic da neuroprotective Properties kare kwakwalwa daga tsufa da kuma memory asarar.
Yana taimakawa ƙarfafa rigakafi
Mai arziki a cikin ƙwayoyin cuta, kamar yadda aka adana kashi 70 zuwa 80 na tsarin rigakafi a cikin hanji kimchiHakanan zai iya taimakawa wajen yaƙar cututtuka na ƙwayoyin cuta, ƙwayoyin cuta, cututtuka na kowa da kuma mummunan yanayi na yau da kullum. Probiotics suna da fa'idodi a cikin jiyya ko rigakafin:
- Zawo
– Eczema
- Ciwon hanji mai zafi (IBS)
– Ulcerative colitis
– Cutar Crohn
- H. pylori (saboda ciwon ciki)
– Ciwon farji
- cututtuka na urinary tract
– Komawar cutar kansar mafitsara
- Clostridium difficile ciwon ciki da ke haifar da shi
- Pouchitis (wani sakamako mai yiwuwa na tiyata wanda ke kawar da hanji)
Bugu da kari ga probiotics da ya ƙunshi kimchiAn cika shi da sinadarai da aka sani don ƙarfafa aikin rigakafin lafiya.
Kama da fa'idodin barkono cayenne, barkono cayenne kuma yana da tasirin anti-carcinogenic da antioxidant. Zai iya taimakawa hana abinci daga lalacewa kamar yadda ya ƙunshi abubuwan kashe ƙwayoyin cuta na halitta.
Tafarnuwa wata hanya ce mai ƙarfafa garkuwar jiki, wacce ke hana ayyukan ƙwayoyin cuta da yawa masu cutarwa, yana yaƙi da gajiya da gajiya.
Ginger wani sinadari ne mai fa'ida da ke taimakawa wajen sassauta gabobin ciki, da ciyar da hanji, yaki da kwayoyin cuta da saurin murmurewa daga rashin lafiya.
Kuma a ƙarshe, Kale wani kayan lambu ne na cruciferous wanda ke ba da anti-mai kumburi, antioxidant, bitamin A, bitamin C, bitamin K da sauran muhimman abubuwan gina jiki.
Wasu sinadarai, da suka hada da isocyanate da sulfites, da ake samu a cikin kabeji da kayan lambu na cruciferous suna da tasiri wajen taimakawa wajen hana ciwon daji da kuma kawar da karafa masu nauyi a cikin hanta, koda, da ƙananan hanji.
KimchiWani fa'idar fenugreek shine filayen prebiotic da ake samu a cikin kabeji, radish da sauran sinadaran da ke taimakawa inganta aikin rigakafi, musamman a cikin gabobin narkewar abinci.
Yana da babban abun ciki na fiber
Kimchi An yi shi da farko daga kayan lambu. Kayan lambu suna ba da fiber na abinci, wanda duka ke cika kuma yana da amfani ga narkewa da lafiyar zuciya.
Kabeji shine tushen fiber na musamman. Yana da girma a cikin girma amma ƙananan adadin kuzari da carbohydrates. Mutanen da ke cin abinci mai yawan gaske suna da ƙarancin haɗarin cututtukan zuciya na jijiyoyin jini, bugun jini, hauhawar jini, ciwon sukari, kiba da wasu cututtukan ciki.
a kananan yawa kimchi Yana iya ma taimaka isa ga cin fiber na yau da kullun.
Yana ba da antioxidants waɗanda zasu iya taimakawa wajen yaƙar cutar kansa
KimchiAn cika shi da kayan abinci masu hana kumburi da kayan yaji waɗanda aka sani suna yaƙi da cutar kansa. Yana ba da cikakkiyar lafiya da tsawon rai kuma yana rage jinkirin damuwa.
Tafarnuwa, ginger, radishes, paprika, da scallions suma suna da sinadarin antioxidant wanda ke taimakawa rage kumburi.
Abincin anti-mai kumburi yana da mahimmanci don hana cututtuka na yau da kullum da ke hade da danniya na oxidative, irin su ciwon daji, rashin fahimta, da cututtuka na jijiyoyin jini.
Bincike ya nuna cewa sinadarin capsaicin da aka samu a cikin barkono na cayenne yana taimakawa rage yiwuwar kamuwa da cutar kansar huhu.
Nazarin yawan jama'a daban-daban sun nuna alaƙa tsakanin karuwar shan tafarnuwa da rage haɗarin wasu cututtukan daji, gami da kansar ciki, hanji, esophagus, pancreas, da nono.
Bugu da ƙari, indole-3-carbinol da aka samu a cikin kabeji yana da alaƙa da rage kumburin hanji da ciwon daji na hanji.
Kwanan nan, wannan abincin yana da alaƙa da barkewar E. coli da norovirus.
Ko da yake abinci mai ferment yawanci ba sa ɗaukar ƙwayoyin cuta na abinci, kimchiAbubuwan da ke tattare da shi da kuma daidaitawar ƙwayoyin cuta suna nufin yana da rauni ga rashin lafiyan abinci.
Don haka, mutanen da ke da raunin garkuwar jiki ya kamata su yi hankali yayin cin wannan abincin.
Masu hawan jini suma su ci abinci da hankali saboda yawan gishiri.
Yadda ake yin Kimchi
adadi mai yawa a Koriya da sauran sassan duniya kimchi Akwai girke-girke. A yau, ana iya samun ɗaruruwan hanyoyin shirye-shirye daban-daban a duk faɗin duniya, duk an ƙaddara ta tsawon lokacin fermentation, manyan kayan lambu, da cakuda kayan yaji da ake amfani da su don ɗanɗano tasa.
Na gargajiya kimchi girke-girkeMafi yawan kayan yaji a cikin miya sun hada da brine, scallions, paprika, ginger, yankakken radishes, shrimp ko kifi manna, da tafarnuwa.
Kuna iya gwada yin shi da kanku a gida ta amfani da girke-girke mai sauƙi a ƙasa.
Radish na Koriya ko daikon radish, kwasfa kuma a yanka da kyau
4 albasa albasa
Yaya ake yi?
– Kwata da kabeji lengthwise da cire tsaba. Sa'an nan kuma a yanka a cikin bakin ciki.
– Ƙara gishiri a cikin kabeji a cikin babban kwano. Yi gishiri a cikin kabeji da hannuwanku har sai ya yi laushi kuma ruwa ya fara fitowa.
– A jika kabejin na tsawon awanni 1 zuwa 2, sannan a wanke shi karkashin ruwa na wasu mintuna. A cikin karamin kwano sai a hada tafarnuwa, ginger, sugar kwakwa da miya kifi, sai a yi laushi, sannan a zuba a cikin kwano tare da kabeji.
– Ƙara yankakken radish, koren albasa da kayan yaji. Sa'an nan kuma haɗa dukkan kayan haɗin tare da hannunka har sai an rufe su. Saka cakuda a cikin babban gilashin gilashi kuma danna shi har sai brine ya rufe kayan lambu.
– Bar wasu sarari da iska a saman tulun (mahimmanci ga fermentation). Rufe murfin da kyau kuma bari kwalban ta zauna a dakin da zafin jiki na kwanaki 1 zuwa 5.
- Bincika sau ɗaya a rana, danna idan ya cancanta don ajiye kayan lambu a ƙarƙashin brine na ruwa. Bayan 'yan kwanaki, dandana shi don ganin ko yana da tsami.
