Kimchi yog dab tsi, Yuav Ua Li Cas? Cov txiaj ntsig thiab kev phom sij

Kev lig kev cai yog ib feem tseem ceeb ntawm txhua haiv neeg. Qhov no kuj yog rooj plaub hauv chav ua noj. Txhua yam zaub mov hauv ntiaj teb muaj qee cov zaub mov txawv. Cov zaub mov ib txwm peb yuav tshawb hauv peb tsab xov xwm yog kimchi namely Korean pickles.

"Kimchi yog cov zaub mov ib txwm muaj ntawm cov zaub mov" Rau cov neeg thov, nws tsis yog ua noj mov, nws yog ib qho zaub mov, thiab nws yog ib qho zaub mov Korean thaum ub.

Kimchi yog dab tsi, Nws yog dab tsi?

KimchiNws yog ib lub tais fermented los ntawm Kauslim. Nws yog tsim nrog ntau yam zaub (feem ntau bok choy thiab Korean paprika) thiab ntau yam txuj lom.

Nws originated ntau txhiab xyoo dhau los thiab yog qhov tshwj xeeb kimchi recipes Nws tseem nyob hauv Kaus Lim Qab Teb rau ntau tiam neeg.

Nws tau ntev tau paub tias yog lub teb chaws tais diav ntawm Kauslim thiab nws cov koob meej yog loj hlob thoob ntiaj teb.

Raws li cov ntaub ntawv keeb kwm, nyob rau hauv ancient sij hawm, cov neeg ua liaj ua teb hauv Kauslim tau tsim ib txoj kev cia rau lub caij ntuj no txias uas nyuaj rau kev ua liaj ua teb.

Txoj kev no - fermentation - yog ib txoj hauv kev khaws cia zaub los ntawm kev txhawb kev loj hlob ntawm cov kab mob ntuj. Vim, kimchimuaj cov kab mob lactic acid uas muaj txiaj ntsig zoo uas loj hlob nrog kev pab ntawm cov khoom siv raw, xws li zaub qhwv, paprika thiab txuj lom.

Kimchi Nutrition Value

KimchiNws lub koob npe nrov tsis tsuas yog los ntawm nws cov saj tshwj xeeb, tab sis kuj los ntawm nws cov khoom noj khoom haus zoo tshaj plaws thiab kev noj qab haus huv profile. 

Nws yog cov khoom noj uas muaj calorie tsawg thiab ntim nrog cov as-ham.

Raws li ib qho ntawm nws cov khoom xyaw tseem ceeb, bok choy muab cov vitamins A thiab C, tsawg kawg 10 cov zaub mov sib txawv thiab ntau dua 34 amino acids.

Kimchi cov ntsiab lus sib txawv heev, qhov tseeb nutrient profile txawv. Ib 1-khob (150-gram) noj muaj kwv yees li:

Calorie ntsiab lus: 23

Carbs: 4 grams

Protein: ib gram

Rog: tsawg dua 1 gram

Fiber: 2 grams

Sodium: 747 mg

Vitamin B6: 19% ntawm tus nqi txhua hnub (DV)

Vitamin C: 22% ntawm DV

Vitamin K: 55% ntawm DV

Folate: 20% ntawm DV

Hlau: 21% ntawm DV

Niacin: 10% ntawm DV

Riboflavin: 24% ntawm DV

Ntau yam zaub ntsuab vitamin K thiab yog cov khoom noj zoo ntawm riboflavin vitamins. Kimchi Nws feem ntau yog qhov zoo ntawm cov as-ham, vim nws feem ntau muaj ob peb zaub ntsuab xws li kale, celery, thiab spinach.

Vitamin K ua lub luag haujlwm tseem ceeb hauv ntau lub cev ua haujlwm, suav nrog cov pob txha metabolism thiab ntshav txhaws, thaum riboflavin pab txhawb kev tsim hluav taws xob, kev loj hlob ntawm tes thiab tswj cov metabolism.

Cov txiaj ntsig ntawm noj Kimchi yog dab tsi?

Txhawb plab noj qab haus huv thiab digestion

KimchiTxij li thaum nws yog tsim los ntawm fermenting, nws muaj txiaj ntsig zoo rau txoj hnyuv.

Nws muaj cov protein ntau, fiber ntau, cov vitamins, carotenoids, glucosinolates thiab polyphenols, muaj cov kab mob zoo lactic acid (LAB) nrog cov khoom siv zom zaub mov.

Txo cov cholesterol thiab tiv thaiv kev rog

hauv tib neeg thiab nas kimchi Lub peev xwm tiv thaiv kev rog tau raug tshawb xyuas. Raws li ib feem ntawm kev kawm, nasimchi supplement diet Kev txo qis hauv cov roj (cholesterol) hauv cov ntshav, triglycerides, qib qis lipoprotein (LDL) cov roj cholesterol, thiab tag nrho cov roj cholesterol hauv daim siab thiab cov ntaub so ntswg epididymal adipose tau pom.

KimchiCov kua txob liab hmoov, uas yog siv rau hauv cov tshuaj, yog nplua nuj nyob rau hauv capsaicin, uas tuaj yeem ua rau cov rog poob hauv lub cev. Nws ua qhov no los ntawm kev txhawb nqa cov leeg txha caj qaum thiab ua kom tso tawm catecholamines hauv lub cev cov qog adrenal.

Cov catecholamines ces ua kom lub cev metabolism thiab txo cov rog.

Nws muaj anti-inflammatory zog

Kimchiyog ib qho khoom muaj nqis hauv siab ntawm phytochemicals. Indole compounds - ß-sitosterol, benzyl isothiocyanate thiab thiocyanate - yog cov khoom xyaw tseem ceeb hauv nws cov ntsiab lus.

Kimchi uaDos thiab qej, uas yog siv nyob rau hauv quercetin Muaj cov glucosides.

Tsis tas li ntawd, qee hom LAB ( Lactobacillus paracasei LS2) tau pom tias kho cov kab mob plob tsis so tswj (IBD) thiab colitis. KimchiCov kab mob no ua rau txo qis hauv cov tshuaj tiv thaiv kab mob (interferons, cytokines thiab interleukins).

Nyob rau hauv luv luv kimchi, IBD , colitis , gastroesophageal reflux tus kab mob (GERD)Nws tuaj yeem txo qhov hnyav ntawm cov kab mob xws li atherosclerosis, plab hnyuv o thiab ntshav qab zib.

Nws muaj anti-aging thiab neuroprotective zog

Kev kawm ntawm nas kimchiqhia tau hais tias nws muaj neuroprotective zog. Nws tuaj yeem ua lub luag haujlwm tseem ceeb hauv kev ncua kev laus vim nws cov nyhuv antioxidant.

Phytochemicals hauv nws cov ntsiab lus (xws li caffeic acid, coumaric acid, ferulic acid, myricetin, glucoalysin, gluconapine thiab progoitrin) tuaj yeem tshem tawm cov pa oxygen reactive (ROS) los ntawm cov hlab ntsha. Yog li, lawv tiv thaiv neurons los ntawm ROS nres. 

KimchiNws cov antioxidant, tiv thaiv kev mob, lipolytic thiab neuroprotective zog tiv thaiv lub hlwb los ntawm kev laus thiab kev nco.

Pab txhawb kev tiv thaiv kab mob

nplua nuj nyob rau hauv probiotics, raws li 70 mus rau 80 feem pua ​​​​ntawm lub cev tiv thaiv kab mob yog khaws cia rau hauv plab. kimchiNws tseem tuaj yeem pab tiv thaiv kab mob, kab mob, kab mob thiab cov mob hnyav. Probiotics muaj txiaj ntsig hauv kev kho lossis tiv thaiv:

- Mob plab

- Eczema 

- Irritable bowel syndrome (IBS)

- Ulcerative colitis

- Crohn tus kab mob

- H. pylori (ua rau ulcers)

– Kab mob hauv qhov chaw mos

- kab mob urinary ib ntsuj av

- mob qog noj ntshav zais zis

- Clostridium difficile gastrointestinal kab mob tshwm sim los ntawm

- Pouchitis (ib qho kev mob tshwm sim ntawm kev phais uas tshem tawm txoj hnyuv)

Ntxiv nrog rau cov probiotics nws muaj kimchiNws tau ntim nrog cov khoom xyaw paub los txhawb kev noj qab haus huv ntawm lub cev.

Zoo ib yam li cov txiaj ntsig ntawm cayenne kua txob, cayenne kua txob hmoov kuj muaj cov tshuaj tiv thaiv kab mob thiab antioxidant. Nws tuaj yeem pab tiv thaiv cov khoom noj los ntawm kev lwj vim nws muaj cov tshuaj tua kab mob ntuj.

Qej yog lwm lub zog tiv thaiv kab mob, uas inhibits cov dej num ntawm ntau yam kab mob phem, tiv thaiv qaug zog thiab.

Ginger yog cov khoom muaj txiaj ntsig zoo uas pab txo cov plab zom mov, txhawb cov hnyuv, tua cov kab mob thiab rov qab sai dua ntawm kev mob.

Thiab thaum kawg, kale yog cov zaub cruciferous uas muab tshuaj tua kab mob, antioxidant, vitamin A, vitamin C, vitamin K thiab lwm yam khoom noj tseem ceeb.

Qee cov tshuaj biochemicals, suav nrog isocyanate thiab sulfites, pom nyob rau hauv zaub qhwv thiab cruciferous zaub muaj txiaj ntsig zoo los pab tiv thaiv qog noj ntshav thiab tshem tawm cov hlau hnyav hauv daim siab, lub raum, thiab cov hnyuv me.

KimchiLwm qhov txiaj ntsig ntawm fenugreek yog prebiotic fibers pom nyob rau hauv zaub qhwv, radish thiab lwm yam khoom xyaw uas pab txhim kho kev tiv thaiv kab mob, tshwj xeeb tshaj yog nyob rau hauv lub plab zom mov.

Nws muaj fiber ntau

Kimchi Nws yog tsim los ntawm cov zaub. Zaub muab cov zaub mov muaj fiber ntau, uas yog ob qho tib si sau thiab muaj txiaj ntsig zoo rau kev zom zaub mov thiab lub plawv noj qab haus huv.

Cabbage yog qhov tshwj xeeb zoo ntawm fiber ntau. Nws yog qhov siab hauv ntim tab sis qis hauv calories thiab carbohydrates. Cov tib neeg uas noj cov zaub mov muaj fiber ntau muaj kev pheej hmoo tsawg ntawm cov kab mob plawv, mob stroke, kub siab, ntshav qab zib, rog thiab qee yam kab mob hauv plab.

nyob rau hauv me me kimchi Nws tuaj yeem pab kom ncav cuag koj qhov kev noj fiber ntau txhua hnub.

Muab cov tshuaj antioxidants uas tuaj yeem pab tiv thaiv qog noj ntshav

KimchiNws tau ntim nrog cov khoom noj tshuaj tiv thaiv kab mob thiab cov txuj lom uas paub tias yog cov zaub mov tiv thaiv kab mob. Nws muab tag nrho cov kev noj qab haus huv zoo dua thiab kev ua neej ntev thiab ua rau qeeb oxidative kev nyuaj siab.

Qej, qhiav, radishes, paprika, thiab scallions kuj muaj cov khoom antioxidant uas pab txo qhov mob.

Cov khoom noj tshuaj tiv thaiv kab mob yog qhov tseem ceeb rau kev tiv thaiv cov kab mob ntev uas cuam tshuam nrog oxidative kev nyuaj siab, xws li mob qog noj ntshav, kev paub tsis meej, thiab kab mob plawv.

Kev tshawb fawb qhia tau hais tias cov tshuaj capsaicin muaj nyob rau hauv cayenne kua txob hmoov pab txo txoj kev pheej hmoo ntawm kev mob qog noj ntshav.

Ntau cov kev tshawb fawb pom tau hais tias muaj kev sib koom ua ke ntawm kev noj qej ntxiv thiab txo qis kev pheej hmoo ntawm qee yam qog nqaij hlav, nrog rau cov qog nqaij hlav hauv plab, plab hnyuv, esophagus, pancreas, thiab mis.

Tsis tas li ntawd, indole-3-carbinol pom nyob rau hauv cov zaub qhwv tau cuam tshuam nrog txo cov hnyuv thiab mob qog noj ntshav.

Dab tsi yog qhov teeb meem ntawm Kimchi?

Feem ntau, kimchi kev txhawj xeeb loj tshaj plaws zaub mov lomd.

Tsis ntev los no, cov zaub mov no tau txuas nrog kev kis kab mob E. coli thiab norovirus.

Txawm hais tias cov khoom noj fermented feem ntau tsis nqa cov zaub mov, kimchiNws cov khoom thiab kev hloov pauv ntawm cov kab mob txhais tau tias nws yooj yim rau kev noj zaub mov.

Yog li ntawd, cov neeg uas tsis muaj zog tiv thaiv kab mob yuav tsum tau ceev faj thaum noj cov zaub mov no.

Cov neeg uas muaj ntshav siab kuj yuav tsum tau noj nrog ceev faj vim nws cov ntsev ntau.

Yuav Ua Li Cas Kimchi

coob nyob rau hauv Kauslim thiab lwm qhov chaw ntawm lub ntiaj teb no kimchi Muaj ib daim ntawv qhia. Niaj hnub no, ntau pua txoj kev npaj sib txawv tuaj yeem pom thoob ntiaj teb, txhua qhov txiav txim siab los ntawm qhov ntev ntawm fermentation, cov khoom xyaw zaub tseem ceeb, thiab kev sib xyaw ntawm cov txuj lom siv los tsw lub tais.

Tshuaj kimchi daim ntawv qhiaFeem ntau cov seasonings nyob rau hauv gravy muaj xws li brine, scallions, paprika, qhiav, tws radishes, cws los yog ntses muab tshuaj txhuam, thiab qej.

Koj tuaj yeem sim ua koj tus kheej hauv tsev siv cov ntawv qhia yooj yim hauv qab no.

Homemade Kimchi Recipe

ntaub ntawv

• 1 medium liab cabbage
• 1/4 khob Himalayan los yog Celtic hiav txwv ntsev
• 1/2 khob dej
• 5-6 cloves ntawm finely tws qej
• 1 teaspoon freshly grated Ginger
• 1 teaspoon txiv maj phaub qab zib
• 2 mus rau 3 tablespoons seafood flavoring, xws li ntses ntses
• 1 mus rau 5 tablespoons Korean liab kua txob flakes
• Korean radish los yog daikon radish, peeled thiab finely txiav
• 4 lub caij nplooj ntoos hlav dos

 Yuav ua li cas yog nws ua tiav?

- Peb lub hlis twg lub cabbage lengthwise thiab tshem tawm cov noob. Tom qab ntawd txiav mus rau hauv nyias strips.

- Ntxiv ntsev rau lub cabbage nyob rau hauv ib lub tais loj. Ua haujlwm ntsev rau hauv lub cabbage nrog koj txhais tes kom txog thaum nws softens thiab dej pib tawm.

- Soak lub cabbage rau 1 mus rau 2 teev, ces yaug nws hauv qab dej rau ob peb feeb. Nyob rau hauv ib lub tais me me, sib tov cov qej, qhiav, txiv maj phaub qab zib thiab ntses ntses kom ua tau ib qho kev sib tov, ces ntxiv rau lub tais nrog lub cabbage.

- Ntxiv tws radish, ntsuab dos thiab txuj lom mix. Tom qab ntawd sib tov tag nrho cov khoom xyaw ua ke siv koj txhais tes kom txog thaum coated. Muab cov sib tov rau hauv ib lub khob loj thiab nias nws kom txog thaum lub brine npog cov zaub.

- Cia qee qhov chaw thiab cua rau saum lub hub (tseem ceeb rau fermentation). Kaw lub hau kom nruj thiab cia lub thawv zaum ntawm chav sov li 1 mus rau 5 hnub.

- Tshawb xyuas ib hnub ib zaug, nias yog tias tsim nyog kom cov zaub hauv qab cov kua brine. Tom qab ob peb hnub, saj nws kom pom tias nws yog xaiv qaub.