Omenala bụ akụkụ dị mkpa na omenala ọ bụla. Nke a bụkwa ikpe na kichin. Nri ọ bụla dị n'ụwa nwere ụfọdụ ntụziaka ọdịnala. Nri ọdịnala anyị ga-enyocha n'isiokwu anyị bụ kimchi ya bụ Korean pickles.
"Kimchi bụ nri omenala nke nri" Maka ndị na-ajụ, ọ bụghị nri n'ezie, ọ bụ nri dị n'akụkụ, ọ bụkwa nri ndị Korea oge ochie.
Kedu ihe bụ Kimchi, kedu ihe ejiri ya mee?
KimchiỌ bụ efere fermented sitere na Korea. A na-eji akwụkwọ nri dị iche iche eme ya (nke bụ bok choy na paprika Korea) na ngwa nri dị iche iche.
Ọ malitere ọtụtụ puku afọ gara aga ma bụrụ ihe pụrụ iche Ezi ntụziaka kimchi Ọ na-anọgide na-ebi na Korea ruo ọtụtụ ọgbọ.
Ọ dịla anya a mara ya dị ka nri mba Korea na ewu ewu ya na-eto n'ụwa niile.
Dị ka ihe ndekọ akụkọ ihe mere eme si kwuo, n'oge ochie, ndị ọrụ ugbo na Korea mepụtara usoro nchekwa maka ogologo oge oyi nke siri ike maka ọrụ ugbo.
Usoro a - gbaa ụka - bụ ụzọ nke ichekwa akwụkwọ nri site na-akpali uto nke microorganisms eke. N'ihi na, kimchinwere uru lactic acid bacteria na-eto eto site n'enyemaka nke akụrụngwa, ya bụ kabeeji, paprika na ngwa nri.
Uru oriri na-edozi ahụ nke Kimchi
KimchiAha ya na-enweta ọ bụghị naanị site na uto pụrụ iche, kamakwa site na njirimara nri na ahụike dị ịrịba ama.
Ọ bụ nri nwere obere kalori ma juputara na nri.
Dị ka otu n'ime isi ihe mejupụtara ya, bok choy na-enye vitamin A na C, ma ọ dịkarịa ala 10 mineral dị iche iche na ihe karịrị 34 amino acid.
Kimchi ọdịnaya dịgasị iche iche, kpọmkwem profaịlụ profaịlụ dị iche. Otu iko (gram 1) nwere ihe dị ka:
Calories: 23
Carbohydrates: 4 grams
Protein: gram 2
Abụba: ihe na-erughị gram 1
Fiber: 2 grams
sodium: 747mg
Vitamin B6: 19% nke uru kwa ụbọchị (DV)
Vitamin C: 22% nke DV
Vitamin K: 55% nke DV
Folate: 20% nke DV
Ígwè: 21% nke DV
Niacin: 10% nke DV
Riboflavin: 24% nke DV
Ọtụtụ akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụvitamin K ma bụrụkwa ezigbo isi mmalite nke vitamin riboflavin. Kimchi Ọ na-abụkarị isi iyi nke nri ndị a, ebe ọ na-enwekarị akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ ole na ole dị ka kale, celery, na spinach.
Vitamin K na-arụ ọrụ dị mkpa n'ọtụtụ ọrụ anụ ahụ, gụnyere metabolism ọkpụkpụ na mkpụkọ ọbara, ebe riboflavin na-enyere aka na mmepụta ume, uto cellular na ịhazi metabolism.
Kedu uru dị na iri Kimchi?
Na-akwado ahụike eriri afọ na mgbaze
KimchiEbe ọ bụ na a na-eme ya site na ịgba mmiri, ọ bara uru maka eriri afọ.
O nwere nnukwu protein, eriri, vitamin, carotenoids, glucosinolates na polyphenols, nwere ezigbo nje bacteria lactic acid (LAB) nwere ihe digestive.
Na-ebelata cholesterol ma gbochie oke ibu
na ụmụ mmadụ na oke kimchi Achọpụtala ikike mgbochi oke ibu. Dị ka akụkụ nke ọmụmụ, okenri mgbakwunye imchi Mbelata dị ukwuu na cholesterol ọbara, triglycerides, ọkwa lipoprotein dị obere (LDL), yana mkpokọta cholesterol n'ime imeju na anụ ahụ adipose epididymal.
Kimchintụ ntụ na-acha uhie uhie, nke a na-eji na nkà mmụta ọgwụ, bara ụba na capsaicin, nke nwekwara ike ịkpalite mfu abụba n'ime ahụ. Ọ na-eme nke a site n'ịkwalite irighiri akwara na ime ka ntọhapụ nke catecholamines dị na gland adrenal nke ahụ.
Catecholamines na-emeziwanye metabolism nke ahụ ma belata ọdịnaya abụba.
Nwere mgbochi mkpali Njirimara
Kimchibụ igbe akụ nke phytochemicals. Ogwu indole - ß-sitosterol, benzyl isothiocyanate na thiocyanate - bụ isi ihe na-arụ ọrụ na ọdịnaya ya.
Kimchi na-emeEyịm na galik, nke a na-ejiquercetin Nwere glucosides.
Na mgbakwunye, ụfọdụ ụdị LAB ( Lactobacillus paracasei LS2) egosila na ọ na-agwọ ọrịa bowel inflammatory (IBD) na colitis. KimchiNje bacteria ndị a kpatara mbelata nke ogige pro-inflammatory (interferon, cytokines na interleukins).
Na mpempe kimchiIBD, colitis,ọrịa reflux gastroesophageal (GERD)Ọ nwere ike ibelata oke ọrịa mkpali dị ka atherosclerosis, mbufụt nke eriri afọ na ọrịa shuga.
Nwere mgbochi ịka nká na neuroprotective Njirimara
Ọmụmụ banyere oke kimchigosiri na ọ nwere ihe ndị na-adịghị mma. Ọ nwekwara ike ịrụ ọrụ dị mkpa na igbu oge ịka nká n'ihi mmetụta antioxidant ya.
Phytochemicals dị n'ime ya (gụnyere caffeic acid, coumaric acid, ferulic acid, myricetin, glucoalysin, gluconapine na progoitrin) nwere ike iwepụ ụdị oxygen na-emeghachi omume (ROS) n'ọbara. Ya mere, ha na-echebe neurons site na mwakpo ROS.
KimchiYa antioxidant, mgbochi mkpali, lipolytic na neuroprotective Njirimara na-echebe ụbụrụ site na ịka nká na ncheta ọnwụ.
Na-enyere aka ike mgbochi
Ọgaranya na probiotics, ebe a na-echekwa pasenti 70 ruo 80 nke usoro ahụ ji alụso ọrịa ọgụ na eriri afọ kimchiỌ nwekwara ike inye aka ịlụso nje bacteria ọgụ, nje virus, ọrịa nkịtị na ọnọdụ adịghị ala ala siri ike. Probiotics nwere uru na ọgwụgwọ ma ọ bụ mgbochi nke:
- afọ ọsịsa
- Eczema
- Ọrịa afọ obi mgbakasị (IBS)
- ọnyá afọ
– ọrịa Crohn
- H. pylori (ihe kpatara ọnya)
– Ọrịa ikpu
- ọrịa urinary tract
– nlọghachite ọrịa kansa eriri afọ
- Clostridium siri ike ọrịa eriri afọ kpatara
- Pouchitis (mmetụta dị n'akụkụ ịwa ahụ nke na-ewepụ eriri afọ)
Na mgbakwunye na probiotics o nwere kimchiỌ juru eju na ihe ndị a maara na-akpali ọrụ mgbochi ahụ ike.
Dị ka uru nke ose cayenne, ose ntụ ntụ cayenne nwekwara mmetụta mgbochi carcinogenic na antioxidant. Ọ nwere ike inye aka gbochie nri ka ọ ghara imebi ya n'ihi na o nwere ihe ndị na-egbu egbu.
Garlic bụ ihe ọzọ na-akwalite usoro ahụ ji alụso ọrịa ọgụ, nke na-egbochi ọrụ nke ọtụtụ nje na-emerụ ahụ, na-alụ ọgụ ike ọgwụgwụ na.
Ginger bụ ihe bara uru nke na-enyere aka mee ka akụkụ ahụ digestive kwụsị, na-azụ eriri afọ, ịlụso nje bacteria ọgụ ma gbakee ngwa ngwa n'ọrịa.
N'ikpeazụ, kale bụ akwụkwọ nri cruciferous nke na-enye mgbochi mkpali, antioxidant, vitamin A, vitamin C, vitamin K na nri ndị ọzọ dị mkpa.
Ụfọdụ biochemicals, gụnyere isocyanate na sulfites, ndị a na-achọta na kabeeji na akwụkwọ nri cruciferous na-enyere aka igbochi ọrịa kansa ma na-ehichapụ ọla dị arọ na imeju, akụrụ, na obere eriri afọ.
KimchiUru ọzọ nke fenugreek bụ eriri prebiotic dị na kabeeji, radish na ihe ndị ọzọ na-enyere aka melite ọrụ mgbochi, karịsịa na akụkụ nri nri.
Nwere nnukwu fiber ọdịnaya
Kimchi A na-eme ya site na akwụkwọ nri. Akwụkwọ nri na-enye eriri nri, nke na-ejuputa ma na-aba uru maka mgbaze na ahụike obi.
Kabeeji bụ ezigbo isi iyi nke eriri. Ọ dị elu na olu mana obere kalori na carbohydrates. Ndị mmadụ na-eri nnukwu eriri nri nwere obere ihe ize ndụ nke ọrịa obi, ọrịa strok, ọbara mgbali elu, ọrịa shuga, oke ibu na ụfọdụ ọrịa eriri afọ.
na obere nha kimchi O nwedịrị ike inye aka iru ihe oriri fiber gị kwa ụbọchị.
Na-enye antioxidants nke nwere ike inyere aka ịlụso ọrịa cancer ọgụ
KimchiO juru ya na nri na-egbochi mkpali na ngwa nri a maara na ọ bụ ihe oriri na-alụso ọrịa cancer ọgụ. Ọ na-enye ahụike zuru oke na ogologo ndụ ma na-ebelata nrụgide oxidative.
Garlic, ginger, radishes, paprika, na scallions nwekwara nnukwu ihe antioxidant nke na-enyere aka belata mbufụt.
Ihe oriri na-egbochi mkpali dị mkpa maka igbochi ọrịa na-adịghị ala ala metụtara nrụgide oxidative, dị ka ọrịa cancer, ọrịa uche, na ọrịa akwara obi.
Nnyocha na-egosi na ngwakọta capsaicin dị na ntụ ntụ cayenne na-enyere aka belata ohere nke ịmalite ọrịa cancer akpa ume.
Nnyocha dị iche iche nke ndị mmadụ na-egosi njikọ dị n'etiti ịba ụba nke galik na mbelata ihe ize ndụ nke ụfọdụ ọrịa cancer, gụnyere ọrịa cancer nke afọ, eriri afọ, esophagus, pancreas, na ara.
Na mgbakwunye, indole-3-carbinol a chọtara na kabeeji ejikọtawo na mbelata mbufụt nke eriri afọ yana ọrịa kansa eriri afọ.
N'oge na-adịbeghị anya, ejikọtara nri a na ntiwapụ nke E. coli na norovirus.
Ọ bụ ezie na nri fermented anaghị ebute ọrịa nje na-ebute nri. kimchiIhe ndị mejupụtara ya na ngbanwe nke nje na-akpata pụtara na ọ bụ ngwa ngwa n'ọrịa nri.
Ya mere, ndị nwere usoro ahụ ji alụso ọrịa ọgụ kwesịrị ịkpachara anya mgbe ha na-eri efere a.
Ndị nwere ọbara mgbali elu kwesịkwara iji nlezianya rie nri n'ihi nnukwu ọdịnaya nnu ya.
Otu esi eme Kimchi
ọnụ ọgụgụ buru ibu na Korea na akụkụ ndị ọzọ nke ụwa kimchi Enwere uzommeputa. Taa, a pụrụ ịchọta ọtụtụ narị ụzọ nkwadebe dị iche iche n'ụwa nile, nke a na-ekpebi site n'ogologo gbaa ụka, ihe ndị bụ́ isi e ji emepụta ihe na-esi nri, na ngwakọta nke ngwa nri ndị e ji ekpori efere efere.
Omenala kimchi uzommeputaIhe ndị a na-emekarị na gravy gụnyere brine, scallions, paprika, ginger, chopped radishes, shrimp ma ọ bụ azụ azụ, na galik.
Ị nwere ike ịnwale ime ya n'onwe gị n'ụlọ site na iji uzommeputa dị mfe n'okpuru.
Ntụziaka Kimchi emere n'ụlọ
ihe
1 ọkara odo odo kabeeji
1/4 iko Himalayan ma ọ bụ Celtic nnu
1/2 iko mmiri
5-6 cloves nke finely chopped galik
1 teaspoon ọhụrụ grated ginger
1 teaspoon shuga aki oyibo
2 ruo 3 tablespoons nke nri oké osimiri, dị ka ihendori azụ
1 ruo 5 tablespoons Korean red pepper flakes
Radish Korean ma ọ bụ daikon radish, bee ma bee nke ọma
4 mmiri eyịm
Olee otu esi eme ya?
– nkeji iri na ise nke kabeeji lengthwise na-ewepụ mkpụrụ. Mgbe ahụ bee n'ime mkpa ibe.
– Tinye nnu na kabeeji na nnukwu efere. Jiri aka gị rụọ nnu n'ime kabeeji ruo mgbe ọ dị nro na mmiri malitere ịpụta.
- Tinye kabeeji maka awa 1 ruo 2, wee kpochaa ya n'okpuru mmiri maka nkeji ole na ole. N'ime obere efere, jikọta galik, ginger, sugar aki oyibo na azụ azụ iji mee ka ọ dị nro, tinyezie ya na efere ahụ na kabeeji.
– Tinye chopped radish, akwụkwọ ndụ akwụkwọ ndụ yabasị na ose mix. Mgbe ahụ gwakọta ihe niile ejikọtara ọnụ na-eji aka gị ruo mgbe mkpuchi. Tinye ngwakọta na nnukwu iko iko wee pịa ya ruo mgbe brine na-ekpuchi akwụkwọ nri.
- Hapụ ohere na ikuku n'elu ite ahụ (dị mkpa maka ịgba ụka). Mechie mkpuchi nke ọma ma hapụ ite ahụ ka ọ nọdụ na ụlọ okpomọkụ maka ụbọchị 1 ruo 5.
- Lelee otu ugboro n'ụbọchị, na-agbanye ma ọ bụrụ na ọ dị mkpa iji dobe akwụkwọ nri n'okpuru brine mmiri mmiri. Mgbe ụbọchị ole na ole gachara, detụ ya ire ka ị hụ ma ọ bụ utoojoo nhọrọ.
