He mea nui ka moʻomeheu o kēlā me kēia moʻomeheu. Pela no hoi ma na lumi kuke. Loaʻa i kēlā me kēia meaʻai ma ka honua kekahi mau meaʻai kuʻuna. ʻO ka meaʻai kuʻuna a mākou e ʻimi ai i kā mākou ʻatikala kimchi oia pīkoi Kolea.
"ʻO Kimchi ka meaʻai kuʻuna o ia meaʻai" No ka poʻe e nīnau mai, ʻaʻole ia he meaʻai maoli, he kīʻaha ʻaoʻao, a he kīʻaha Kolea kahiko ia.
He aha ke Kimchi, He aha ia i hana ʻia mai?
KimchiHe kīʻaha fermented mai Korea mai. Hana ʻia me nā ʻano mea kanu like ʻole (ka nui o ka bok choy a me ka paprika Korean) a me nā mea ʻala like ʻole.
Ua hoʻokumu ʻia i nā kaukani makahiki aku nei a he kū hoʻokahi mea ʻai kimchi Ke hoʻomau nei ka noho ʻana ma Korea no nā hanauna.
Ua ʻike lōʻihi ʻia ʻo ia ka kīʻaha aupuni o Korea a ke ulu nei kona kaulana ma ka honua holoʻokoʻa.
Wahi a nā moʻolelo mōʻaukala, i ka wā kahiko, ua hoʻomohala ka poʻe mahiʻai ma Korea i kahi mālama mālama no nā hoʻoilo lōʻihi i paʻakikī no ka mahiʻai.
ʻO kēia ʻano - fermentation - kahi ala e mālama ai i nā mea kanu ma o ka hoʻoulu ʻana i ka ulu ʻana o nā microorganism kūlohelohe. No ka mea, kimchiLoaʻa iā ia nā hua bacteria lactic acid e ulu ana me ke kōkua o nā mea maka, ʻo ia hoʻi ke kāpeti, paprika a me nā mea ʻala.
ʻO Kimchi Nutritional Value
KimchiLoaʻa kona kaulana ʻaʻole wale mai kona ʻono kūʻokoʻa, akā mai kāna ʻano meaʻai maikaʻi a me ke olakino.
He meaʻai haʻahaʻa-calorie a piha i nā meaʻai.
Ma ke ʻano he kumu nui, hāʻawi ʻo bok choy i nā huaora A a me C, ma kahi o 10 mau minerala like ʻole a ʻoi aku ma mua o 34 amino acids.
Kimchi maʻiʻo ʻokoʻa loa, ʻokoʻa ka ʻike kikoʻī kikoʻī. Aia i loko o kahi kīʻaha 1 (150-gram) ma kahi o:
Kalori: 23
Kāpena: 4 grams
Pūmua: 2 gram
Ka momona: emi iho ma mua o 1 gram
ʻO ka fiber: 2 grams
Sodium: 747mg
Huaʻai B6: 19% o ka waiwai o kēlā me kēia lā (DV)
Huaola C: 22% o ka DV
Vitamin K: 55% o ka DV
Folate: 20% o ka DV
Hao: 21% o ka DV
Niacin: 10% o ka DV
Riboflavin: 24% o ka DV
Nui nā lau ʻōmaʻomaʻoka huaora K a he mau kumu meaʻai maikaʻi ia o nā huaora riboflavin. Kimchi He kumu nui ia o kēia mau meaʻai, no ka mea, loaʻa pinepine ia i kekahi mau mea kanu ʻōmaʻomaʻo e like me ke kale, ka seleri, a me ka spinach.
He kuleana koʻikoʻi ka Vitamin K i nā hana kino he nui, e like me ka metabolism iwi a me ka hoʻopaʻa ʻana i ke koko, ʻoiai ʻo riboflavin e kōkua i ka hoʻoulu ʻana o ka ikehu, ka ulu ʻana o ke kelepona a me ka hoʻoponopono ʻana i ka metabolism.
He aha nā pōmaikaʻi o ka ʻai ʻana iā Kimchi?
Kākoʻo i ke olakino ʻōpū a me ka ʻai ʻana
KimchiNo ka mea ua hana ʻia ma ka fermenting, pono ia no ka ʻōpū.
Loaʻa iā ia ka protein kiʻekiʻe, fiber, vitamina, carotenoids, glucosinolates a me polyphenols, loaʻa nā hua bacteria lactic acid maikaʻi (LAB) me nā waiwai digestive.
Hoʻemi i ka cholesterol a pale i ka momona
i ke kanaka a me ka iole kimchi Ua noiʻi ʻia ka mana anti-obesity. Ma ke ʻano he haʻawina, ʻioleʻai hoʻohui imchi Ua ʻike ʻia kahi emi nui o ka cholesterol serum, triglycerides, low-density lipoprotein (LDL) cholesterol pae, a me ka nui o ka cholesterol ma ke ake a me ka epididymal adipose tissue.
KimchiʻO ka pauka pepa ʻulaʻula, ka mea i hoʻohana ʻia i ka lāʻau lapaʻau, he waiwai ia i ka capsaicin, hiki ke hoʻoulu i ka momona o ke kino. Hana ia i kēia ma ka hoʻoulu ʻana i nā aʻalolo spinal a me ka hoʻoulu ʻana i ka hoʻokuʻu ʻana o nā catecholamine i loko o ke kino o ke kino.
ʻO ka catecholamines a laila e wikiwiki i ka metabolism o ke kino a hoʻemi i ka momona momona.
Loaʻa nā waiwai anti-inflammatory
Kimchihe pahu waiwai ia o na mea phytochemical. ʻO nā pūhui Indole - ß-sitosterol, benzyl isothiocyanate a me thiocyanate - nā mea hana nui i loko o kāna ʻike.
Hana KimchiʻO nā aniani a me ke kāleka, i hoʻohana ʻia i lokoquercetin Loaʻa nā glucosides.
Eia kekahi, kekahi mau ʻano LAB ( Lactobacillus paracasei Ua hōʻike ʻia ʻo LS2) i ka mālama ʻana i ka maʻi ʻōpū ʻeha (IBD) a me ka colitis. KimchiUa hoʻemi kēia mau huakini i nā pūhui pro-inflammatory (interferons, cytokines a me interleukins).
I ka pōkole kimchi, IBD, colitis,ʻO ka maʻi reflux gastroesophageal (GERD)Hiki iā ia ke hoʻemi i ka nui o nā maʻi ʻeha e like me ke atherosclerosis, ka ʻōpū o ka ʻōpū a me ka maʻi diabetes.
Loaʻa nā waiwai anti-kahiko a me nā neuroprotective
Haʻawina ma nā ʻiole kimchiua hōʻike ʻo ia he mau neuroprotective waiwai. Hiki iā ia ke hana nui i ka hoʻopaneʻe ʻana i ka ʻelemakule ma muli o kāna hopena antioxidant.
Hiki i nā phytochemical i loko o kāna ʻike (me ka waika caffeic, coumaric acid, ferulic acid, myricetin, glucoalysin, gluconapine a me progoitrin) hiki ke hoʻopau i nā ʻano oxygen reactive (ROS) mai ke kahe koko. No laila, pale lākou i nā neurons mai ka hoʻouka kaua ROS.
KimchiʻO kāna mau antioxidant, anti-inflammatory, lipolytic a me nā neuroprotective waiwai e pale i ka lolo mai ka ʻelemakule a me ka nalowale hoʻomanaʻo.
Kōkua i ka hoʻoikaika kino
Loaʻa i nā probiotics, ʻoiai ʻo 70 a 80 ka nui o ka ʻōnaehana pale i mālama ʻia i loko o ka ʻōpū kimchiHiki iā ia ke kōkua i ka hakakā ʻana i nā maʻi bacterial, nā maʻi maʻi, nā maʻi maʻamau a me nā kūlana maʻi koʻikoʻi. Loaʻa i nā probiotics nā pōmaikaʻi i ka mālama ʻana a i ʻole ka pale ʻana i:
- Ka maʻi ʻaʻai
– Eczema
- ʻO ka maʻi ʻeha o ka ʻōpū (IBS)
- Ulcerative colitis
– ʻO ka maʻi o Crohn
– H. pylori (ke kumu o ka ʻeha)
- ʻO nā maʻi ʻeha
- nā maʻi maʻi mimi
- Ka hoʻi hou ʻana o ka maʻi maʻi ʻaʻai
- Clostridium paʻakikī ka maʻi ʻōpū i hana ʻia e
- Pouchitis (kahi hopena ʻaoʻao o ka ʻoki ʻana e hoʻoneʻe ai i ke kolo)
Ma waho aʻe o nā probiotic i loko kimchiHoʻopiha ʻia ia me nā mea ʻike e hoʻoulu ai i ka hana pale kino.
E like me nā pōmaikaʻi o ka pepa cayenne, ʻo ka pauka pepa cayenne pū kekahi i nā hopena anti-carcinogenic a me nā antioxidant. Hiki ke kōkua i ka pale ʻana i ka meaʻai mai ka pōʻino ʻana no ka mea aia nā waiwai antibacterial kūlohelohe.
ʻO Garlic kekahi mea hoʻoikaika i ka ʻōnaehana pale, ka mea e pale ai i nā hana o nā maʻi maʻi ʻino, hakakā i ka luhi a.
ʻO ka Ginger kahi mea waiwai e kōkua ai i ka hoʻomaha ʻana i nā ʻōpū o ka digestive, hānai i ka ʻōpū, hakakā i ka bacteria a hoʻōla wikiwiki mai ka maʻi.
A ʻo ka hope loa, ʻo kale kahi mea kanu cruciferous e hāʻawi ana i ka anti-inflammatory, antioxidant, vitamina A, vitamina C, vitamina K a me nā meaʻai nui ʻē aʻe.
ʻO kekahi mau biochemical, me ka isocyanate a me ka sulfites, i loaʻa i loko o ke kāpeti a me nā huaʻai cruciferous e kōkua maikaʻi i ka pale ʻana i ka maʻi kanesa a hoʻopau i nā metala kaumaha i loko o ke akepaʻa, ka ʻāʻī, a me ka ʻōpū liʻiliʻi.
KimchiʻO kekahi pōmaikaʻi ʻē aʻe o ka fenugreek ʻo ia ka prebiotic fibers i loaʻa i loko o ke kāpeti, radish a me nā mea ʻē aʻe e kōkua ai i ka hoʻomaikaʻi ʻana i ka hana immune, ʻoi aku hoʻi i loko o nā ʻāpana digestive.
Loaʻa iā ia ka fiber kiʻekiʻe
Kimchi Hana ʻia ia mai nā mea kanu. Hāʻawi nā meaʻai i ka fiber meaʻai, ʻo ia ka hoʻopiha a me ka pono no ka hoʻoemi ʻana a me ke olakino naʻau.
ʻO ke kāpeti kahi kumu maikaʻi loa o ka fiber. He kiʻekiʻe i ka nui akā haʻahaʻa i nā calorie a me nā kalapona. ʻO ka poʻe e ʻai ana i ka fiber meaʻai kiʻekiʻe he haʻahaʻa haʻahaʻa o ka maʻi puʻuwai coronary, ka hahau ʻana, ke kiʻekiʻe kiʻekiʻe, ka maʻi diabetes, ka momona a me kekahi mau maʻi ʻōpū.
ma na mea liilii kimchi Hiki iā ia ke kōkua i ka loaʻa ʻana o kāu fiber i kēlā me kēia lā.
Hāʻawi i nā antioxidants hiki ke kōkua i ke kaua ʻana i ka maʻi kanesa
KimchiHoʻopiha ʻia me nā meaʻai anti-inflammatory a me nā mea ʻala i ʻike ʻia he mau meaʻai e hakakā ai i ka maʻi kanesa. Hāʻawi ia i ke olakino maikaʻi a me ka lōʻihi a hoʻolohi i ke kaumaha oxidative.
He kiʻekiʻe nō hoʻi ke kālika, ka ʻaʻa, nā ʻulaʻula, ka paprika, a me nā ʻalaʻala i nā waiwai antioxidant e kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū.
He mea koʻikoʻi nā meaʻai anti-inflammatory no ka pale ʻana i nā maʻi maʻi e pili ana i ke koʻikoʻi oxidative, e like me ka maʻi kanesa, nā maʻi cognitive, a me nā maʻi aʻa coronary.
Hōʻike nā noiʻi ʻo ka hui capsaicin i loaʻa i ka pauka pepa cayenne e kōkua i ka hōʻemi ʻana i ka manawa o ka hoʻomohala ʻana i ka maʻi kanesa.
Hōʻike kekahi mau noiʻi heluna kanaka i kahi pilina ma waena o ka hoʻonui ʻana i ka ʻai kālika a me ka hōʻemi ʻana i nā pilikia o kekahi mau maʻi maʻi maʻi, me nā maʻi maʻi maʻi o ka ʻōpū, colon, esophagus, pancreas, a me ka umauma.
Hoʻohui ʻia, pili ʻia ka indole-3-carbinol i loaʻa i ke kāpeti me ka hoʻemi ʻana o ka ʻōpū o ka ʻōpū a me ka maʻi maʻi ʻaʻai.
He aha nā pōʻino o Kimchi?
Ma keʻano holoʻokoʻa kimchi pilikia palekana nui loalāʻau make ʻaid.
I kēia mau lā, ua hoʻopili ʻia kēia meaʻai i nā maʻi o E. coli a me norovirus.
ʻOiai ʻaʻole lawe nā meaʻai fermented i nā pathogens lawe ʻia i ka meaʻai, kimchiʻO kona mau ʻāpana a me ka hiki ke hoʻololi ʻia o nā pathogens, ʻo ia hoʻi, ua pilikia ia i ka maʻi lawe ʻai.
No laila, pono e makaʻala ka poʻe me nā ʻōnaehana pale kino i ka wā e ʻai ai i kēia kīʻaha.
E ʻai pū ka poʻe me ke koko kiʻekiʻe me ka akahele ma muli o ka nui o ka paʻakai.
Pehea e hana ai i Kimchi
ka heluna nui ma Korea a me nā wahi ʻē aʻe o ka honua kimchi Aia kahi meaʻai. I kēia lā, hiki ke loaʻa nā haneli o nā ʻano hoʻomākaukau like ʻole a puni ka honua, i hoʻoholo ʻia e ka lōʻihi o ka fermentation, nā mea kanu mea kanu nui, a me ka hui ʻana o nā mea ʻala i hoʻohana ʻia e ʻono i ke kīʻaha.
Mea kuʻuna meaʻai kimchiʻO nā mea ʻala maʻamau i ka gravy ʻo ia ka brine, scallions, paprika, ginger, ʻokiʻoki ʻia, ʻōpae a iʻa paha, a me ke kāleka.
Hiki iā ʻoe ke hoʻāʻo e hana iā ʻoe iho ma ka home me ka hoʻohana ʻana i ka meaʻai maʻalahi ma lalo nei.
Mea ʻai Kimchi i hana ʻia i ka home
kumuhana
1 kāpeti ʻulaʻula ʻulaʻula
1/4 kīʻaha Himalayan a i ʻole ka paʻakai moana Celtic
1/2 kīʻaha wai
5-6 cloves o ke kāleka i ʻoki ʻia
1 punetēpē ʻalani hou ʻia
1 teaspoon o ke kō niu
2 a 3 punetēpuni o ka mea ʻono iʻa, e like me ka ʻuala iʻa
1 a 5 punetēpuni ʻulaʻula ʻula Korea
ʻO ka radish Korea a i ʻole daikon radish, ʻili a ʻoki maikaʻi ʻia
4 puna puna
Pehea la ia?
- E hoʻokaʻawale i ke kāpena i ka lōʻihi a wehe i nā hua. A laila ʻokiʻoki i nā ʻāpana lahilahi.
- E hoʻohui i ka paʻakai i ke kāpena i loko o kahi pola nui. E hana i ka paʻakai i loko o ke kāpena me kou mau lima a palupalu a hoʻomaka ka wai e puka mai.
- Hoʻomoʻa i ke kāpena no 1 a 2 mau hola, a laila holoi i lalo o ka wai no kekahi mau minuke. I loko o kahi kīʻaha liʻiliʻi, e hoʻohui i ke kālika, ke kō, ke kō niu a me ka ʻuala iʻa e hana i kahi paʻi maʻemaʻe, a laila hoʻohui i ke kīʻaha me ke kāpeti.
- E hoʻohui i ka radish i ʻoki ʻia, ka aniani ʻōmaʻomaʻo a me ka hui ʻala. A laila hoʻohui i nā mea a pau me kou mau lima a hiki i ka uhi ʻana. E hoʻokomo i ka hui ʻana i loko o kahi ipu aniani nui a kaomi a hiki i ka uhi ʻana o ka brine i nā mea kanu.
- E waiho i kahi ākea a me ka ea ma luna o ka ipu (mea nui no ka fermentation). E pani paʻa i ka poʻi a waiho i ka pahu ma kahi mahana wela no 1 a 5 mau lā.
- E nānā i hoʻokahi manawa i ka lā, e kaomi inā pono e mālama i nā mea kanu ma lalo o ka wai brine. Ma hope o kekahi mau lā, e ʻono iā ia e ʻike inā he ʻawaʻawa ke koho.
