Fermentation yog dab tsi, Dab tsi yog Fermented Foods?

Fermentationyog txheej txheem qub siv los khaws zaub mov. Niaj hnub no, nws tseem siv los tsim cov khoom noj xws li cawv, cheese, sauerkraut, yogurt.

fermented zaub mov, Nws yog nplua nuj nyob rau hauv cov txiaj ntsig probiotics thiab muaj ntau yam txiaj ntsig kev noj qab haus huv, los ntawm kev txhim kho kev zom zaub mov kom txhawb kev tiv thaiv kab mob.

Hauv tsab xov xwm, "Qhov fermentation txhais li cas?", "cov txiaj ntsig ntawm fermentation" zoo li fermentation Nov yog yam koj yuav tsum paub txog nws.

Fermentation yog dab tsi?

FermentationNws yog cov txheej txheem ntuj tsim nyob rau hauv uas cov kab mob xws li cov poov xab thiab cov kab mob hloov cov carbohydrates xws li hmoov txhuv nplej siab thiab qab zib rau hauv cawv lossis acids.

Cawv los yog acids ua raws li lub ntuj preservative thiab fermented Nws muab ib qho txawv tsw thiab hardness rau cov khoom noj.

rau ferment Nws kuj txhawb kev loj hlob ntawm cov kab mob uas muaj txiaj ntsig hu ua probiotics. Probiotics paub tias txhim kho kev tiv thaiv kab mob nrog rau kev zom zaub mov thiab lub plawv noj qab haus huv.

Health Benefits of Fermentation

Txhim kho digestive noj qab haus huv

Fermentation Probiotics uas tsim tawm thaum cev xeeb tub pab kho qhov sib npaug ntawm cov kab mob hauv cov hnyuv thiab txo qee cov teeb meem digestive.

Cov ntaub ntawv pov thawj qhia tau hais tias probiotics tuaj yeem txo cov tsos mob tsis xis nyob ntawm lub plab plob tsis so tswj (IBS), uas yog ib qho teeb meem digestive.

Kev tshawb fawb 274-lub lim tiam ntawm 6 tus neeg laus nrog IBS pom 125 grams yogurt zoo li fermented mis nyuj khoom Nws tau pom tias yuav txhim kho IBS cov tsos mob, suav nrog tsam plab thiab quav ntau zaus.

fermented zaub movNws kuj txo qhov mob plab, tsam plab, roj thiab cem quav. Vim li no, cov neeg uas muaj teeb meem plab hnyuv yuav tsum tau noj cov zaub mov no tsis tu ncua. 

Txhim khu kev tiv thaiv

Cov kab mob nyob hauv cov hnyuv muaj qhov cuam tshuam loj rau kev tiv thaiv kab mob. Vim nws cov ntsiab lus probiotic siab, fermented zaub mov Nws txo qhov kev pheej hmoo ntawm kev tiv thaiv kab mob xws li mob khaub thuas.

Kev noj cov zaub mov uas nplua nuj probiotic yuav pab koj rov qab sai dua thaum koj mob. Tsis tas li ntawd, ntau fermented zaub mov Nws yog nplua nuj nyob rau hauv vitamin C, hlau thiab zinc - cov no tau raug pov thawj los pab txhawb lub zog ntawm lub cev.

Yooj yim digestion ntawm zaub mov

fermentation, Nws pab zom cov as-ham hauv cov zaub mov thiab ua rau lawv yooj yim zom dua li lawv cov tsis-fermented counterparts.

Piv txwv li, lactose - cov piam thaj hauv cov mis nyuj - fermentation Nws tau tawg ua cov suab thaj yooj yim - qabzib thiab galactose. Yog li ntawd, cov neeg uas muaj lactose intolerant feem ntau tuaj yeem noj fermented khoom noj siv mis xws li kefir thiab yogurt.

Tsis tas li ntawd, fermentationNws pab rhuav tshem thiab rhuav tshem cov tshuaj tiv thaiv kab mob xws li phytates thiab lectins pom hauv cov noob, txiv ntoo, nplej thiab legumes uas inhibit kev nqus cov as-ham.

Tiv thaiv mob qog noj ntshav

fermented zaub mov ntxiv dag zog rau kev tiv thaiv kab mob, uas tuaj yeem pab tiv thaiv qog noj ntshav. Qee qhov kev tshawb fawb qhia tau hais tias probiotics tuaj yeem txo qhov kis ntawm cov hlwb noj qab haus huv rau cov tshuaj carcinogens.

Txo cov tsos mob ntawm lactose intolerance

Lactose nyob rau hauv cov khoom noj mis nyuj ua rau lactose intolerance rau qee tus neeg vim lawv zom tsis tau. Tab sis cov kab mob hauv cov khoom noj fermented hloov lactose rau hauv lactic acid. Qhov no ua rau cov zaub mov yooj yim zom rau cov neeg uas muaj lactose intolerance.

Tiv thaiv kab mob siab

Qhov no yog tshwj xeeb tshaj yog muaj tseeb nyob rau hauv cov ntaub ntawv ntawm tsis-alcoholic fatty siab kab mob tshwm sim los ntawm tsub zuj zuj ntawm cov rog nyob rau hauv daim siab.

Cov kev tshawb fawb pom tau tias kev noj cov tshuaj probiotic yogurt tuaj yeem txo cov roj cholesterol hauv daim siab. Qhov no tuaj yeem pab tiv thaiv thiab txawm tawm tsam NAFLD.

Tej zaum yuav txhim kho cov tsos mob ntawm kev mob caj dab

fermented zaub movCov probiotics hauv fenugreek tiv thaiv kev mob thiab tuaj yeem txhim kho kev mob caj dab.

Tej zaum yuav txhim kho cov tsos mob ntshav qab zib

Qee qhov kev tshawb fawb plab microbiotaNws qhia tau hais tias kev txhim kho ntshav siab tuaj yeem hloov pauv kev nqus ntawm cov piam thaj hauv lub cev, yog li txhim kho cov tsos mob ntshav qab zib. Txawm li cas los xij, xav tau kev tshawb fawb ntxiv txog qhov no.

Tej zaum yuav pab kom poob phaus

Qhov no yog qhov tseeb tshwj xeeb rau cov khoom noj uas muaj fiber ntau fermented. Fiber tsub kom satiety thiab tiv thaiv overeating. Ntau yam zoo dua ntawm probiotics txhim kho kev zom zaub mov, uas tuaj yeem ua lub luag haujlwm hauv kev noj qab haus huv yuag.

Qee qhov kev tshawb fawb Lactobacillus rhamnosus ve Lactobacillus gasseri pom kev sib txuas ntawm qee yam ntawm probiotics, suav nrog kev poob phaus thiab txo cov rog hauv plab.

Muaj txiaj ntsig zoo rau kev puas siab puas ntsws

Qee qhov kev tshawb fawb tau pom cov kab mob probiotic Lactobacillus helveticus ve Bifidobacterium longum ntaus nqi los txo cov kev ntxhov siab thiab kev nyuaj siab. Ob leeg probiotics fermented zaub movkuj muaj.

Txhim kho lub plawv

fermented zaub movtau cuam tshuam nrog kev pheej hmoo tsawg ntawm kab mob plawv. Probiotics kuj tuaj yeem txo qis ntshav siab, pab txo qis tag nrho thiab "phem" LDL cholesterol.

Kev puas tsuaj ntawm fermentation

fermented zaub mov Nws suav tias yog kev nyab xeeb rau cov neeg feem coob. Txawm li cas los xij, qee cov neeg cov khoom fermentationKoj tuaj yeem ntsib kev phiv tom qab siv nws.

fermented zaub movVim nws cov ntsiab lus probiotic siab, cov kev mob tshwm sim feem ntau yog cov pa roj thiab tsam plab. Txhua cov khoom fermentedKoj yuav tsum paub tias nws tsis zoo ib yam. Qee cov khoom yuav muaj suab thaj, ntsev thiab rog ntau.

Nyob hauv tsev fermentation Yog koj ua li ntawd, koj yuav tsum ceev faj. tsis ncaj ncees lawm kub thiab fermentation lub sij hawm tuaj yeem ua rau zaub mov lwj.

Cov khoom noj fermented yog dab tsi?

Kefir

KefirIb qho dej fermented ua los ntawm nyuj los yog tshis mis nyuj. Nws suav hais tias muaj zog ntau dua li yogurt. Nws yog tsim los ntawm kev ntxiv kefir nplej, uas yog cov kab mob lactic acid thiab cov kab lis kev cai poov xab uas zoo li zaub qhwv, rau mis nyuj.

Kefir muaj txog 30 hom kab mob thiab cov poov xab, ua rau nws muaj zog ntau dua li yogurt thaum nws los txog rau cov txiaj ntsig probiotic. Kefir kuj tseem muaj cov calcium thiab vitamin K2, ob qho tib si tseem ceeb rau kev tswj cov pob txha.

Kombucha

Kombu yog fizzy thiab qab fermented tshuaj yejyog. Nws yog tsim los ntawm cov tshuaj yej dub lossis ntsuab thiab muaj zog txhawb kev noj qab haus huv.

tsiaj tshawb fawb, kombucha tshuaj yej qhia tau hais tias haus dej tuaj yeem pab tiv thaiv lub siab toxicity thiab kev puas tsuaj los ntawm kev raug tshuaj lom neeg. Nws kuj tau hais tias nws tuaj yeem pab tiv thaiv kev kis mob qog noj ntshav.

Qhov no nrov nrov fermented tshuaj yejmuaj nyob rau hauv ntau lub khw muag khoom loj. Nws kuj tuaj yeem ua tau hauv tsev, tab sis tsis dhau. fermentation yuav tsum tau npaj kom zoo.

Sauerkraut

Sauerkrautyog ib lub tais uas nrov ua los ntawm shredded cabbage fermented los ntawm cov kab mob lactic acid. fermented picklesNres. Nws muaj calories tsawg tab sis muaj fiber ntau, vitamin C thiab vitamin K.

Muaj txiaj ntsig zoo rau qhov muag kev noj qab haus huv thiab ob qho tshuaj antioxidants uas pab txo qis kev pheej hmoo ntawm qhov muag kab mob. lutein thiab zeaxanthinkuv muaj cov nyiaj zoo. fermented sauerkrautNws cov ntsiab lus antioxidant kuj tseem muaj txiaj ntsig zoo rau kev tiv thaiv qog noj ntshav.

dib qaub

Pickles yog tsim nrog fermented txiv hmab txiv ntoo los yog zaub. Cov kab mob noj qab haus huv zom cov suab thaj hauv cov khoom noj. Txiv hmab txiv ntoo thiab zaub yog qhov zoo tshaj plaws ntawm ntuj antioxidants thiab lawv pab txhawb kev noj qab haus huv tag nrho.

Txawm tias kua txiv hmab txiv ntoo muaj txiaj ntsig zoo. Nws tuaj yeem pab kho cov leeg mob. 

Probiotic yogurt

Yogurt, feem ntau nrog cov kab mob lactic acid, fermented mis nyujdaim tawv nqaij yog tsim. Nws muaj ntau yam tseem ceeb xws li calcium, potassium, phosphorus, riboflavin thiab vitamin B12.

Yogurt kuj muaj ntau yam txiaj ntsig kev noj qab haus huv. Hauv kev tshuaj xyuas 14 txoj kev tshawb fawb, probiotics zoo li yogurt fermented mis nyuj khoomtau pom tias yuav pab txo cov ntshav siab, tshwj xeeb tshaj yog cov neeg mob ntshav siab.

Nco ntsoov tias tsis yog txhua hom yogurt muaj probiotics, vim qhov no muaj txiaj ntsig zoo. cov kab mob uas ferment, feem ntau tuag thaum ua. Yog li yuav yogurts nrog cov kab lis kev cai nyob lossis ua koj tus kheej hauv tsev.

cheese

Tsis yog tag nrho cov cheese tau ua tib yam. Qee hom cheese uas muaj probiotics muaj xws li mozzarella, cheddar, thiab tsev cheese. Cheese kuj yog qhov zoo ntawm cov protein, calcium thiab vitamin B12.

Cov kev tshawb fawb pom tau hais tias kev noj cov cheese nruab nrab tuaj yeem txo qhov kev pheej hmoo ntawm kab mob plawv thiab osteoporosis.

Lwm hom kev noj haus hauv ntiaj teb fermented zaub mov Kuj tseem muaj hom, cov no yog:

-Teb

– Nato

- Miso

- Salami

-Sourdough qhob cij

- Npias

- Caw

- Txiv ntseej

Vim li ntawd;

kev tshwm sim fermentationNws yog cov txheej txheem ntawm kev rhuav tshem cov carbohydrates xws li cov hmoov txhuv nplej siab thiab qab zib los ntawm cov kab mob thiab cov poov xab. Fermentationpab txhawb nqa ob lub txee lub neej thiab kev noj qab haus huv ntawm ntau yam khoom noj.