Kodi Zakudya Zowawasa Ndi Chiyani? Ubwino ndi Mbali

Wowawasa; owawa, okoma, amchere ndi umami Ndi chimodzi mwazinthu zisanu zofunika kwambiri.

Kuwawa ndi zotsatira za kuchuluka kwa asidi muzakudya. Zipatso za citrus, mwachitsanzo, zimakhala ndi citric acid wambiri, zomwe zimapatsa kununkhira kwawo kowawasa.

Mosiyana ndi zokometsera zina zinayi, ofufuza samamvetsetsa bwino momwe zolandilira kukoma kowawasa zimagwirira ntchito kapena chifukwa chake ma acid ena amapangitsa kununkhira kowawa kwambiri kuposa ena.

Ambiri chakudya chowawasa Ndiwopatsa thanzi komanso wolemera muzomera zotchedwa antioxidants, zomwe zimathandiza kuteteza maselo athu kuti asawonongeke.

Mndandanda wa Zakudya Zowawa

Zipatso Zowawa - Citrus 

Citrus ali ndi mitundu yowoneka bwino komanso kukoma kwake kosiyana. ndi kukoma kowawasa zipatso za citruszina mwa izo ndi:

calamondine 

Ndi zipatso zazing'ono zobiriwira zomwe zimafanana ndi lalanje wowawasa kapena mandimu okoma.

manyumwa

Ndi chipatso chachikulu cha citrus chomwe chili ndi kukoma kowawa, kowawa pang'ono.

kumquat

Ndichipatso chaching'ono chalalanje chokhala ndi kukoma kowawasa komanso peel yodyera.

Limon

Kukoma kowawa ndi kolimba kwa citrus.

layimu 

Ndi kagulu kakang'ono kobiriwira ka citrus komwe kamakhala kowawa kwambiri.

lalanje

Ndi mitundu yambiri yosiyana kukula ndi kakomedwe, ina ndi yowawasa, ina ndi citrus yokoma.

Pomelo

Ndi chipatso chachikulu kwambiri cha citrus chomwe chimakhala chachikasu chikakhwima komanso chofanana ndi manyumwa koma osawawa kwambiri.

Citrus, ndende yayikulu citric acid zikuphatikizapo. Kuphatikiza pa kukhala magwero abwino kwambiri achilengedwe a citric acid, zipatsozi zimadziwika kuti zili ndi vitamini C wambiri, zomwe ndizofunikira kuti chitetezo chamthupi chikhale cholimba komanso thanzi la khungu.

Amakhalanso gwero labwino la mankhwala a zomera omwe ali ndi antioxidant ndi anti-inflammatory properties, komanso zakudya zina zambiri monga fiber, mavitamini a B, potaziyamu, phosphorous, magnesium ndi mkuwa.

Tamarind 

Tamarind ndi chipatso chochokera kumadera otentha ku Africa ndipo chimachokera ku mtengo wa tamarind ( tamarindus indica) analandira.

Zisanache, chipatsocho chimakhala ndi zamkati zobiriwira zomwe zimakhala zowawa kwambiri. Chipatsocho chikamakula, zamkati zimafewera ngati phala ndipo zimakhala zowawa kwambiri.

Mofanana ndi citrus, tamarind ili ndi citric acid. Kukoma kwake kowawasa kumachitika chifukwa cha kuchuluka kwake kwa tartaric acid.

Tartaric acid ali ndi antioxidant katundu komanso mapangidwe a miyala ya impsoNdizomwe zimachitika mwachilengedwe zomwe zingathandize kupewa

Muzakudya, tamarind imakhala ndi mavitamini a B, magnesium ndi potaziyamu.

Rhubarb

RhubarbNdi masamba apadera omwe ali ndi kukoma kowawa kwambiri chifukwa cha kuchuluka kwake kwa malic ndi oxalic acid.

Kupatula kukhala wowawasa, phesi la rhubarb lili ndi shuga wochepa ndipo kawirikawiri silidyedwa yaiwisi. Amagwiritsidwa ntchito mu sauces, jams kapena zakumwa. 

Kupatulapo vitamini K, rhubarb sikhala ndi mavitamini ambiri kapena mchere wambiri. Ndi gwero lambiri lazomera zokhala ndi antioxidant katundu, kuphatikiza anthocyanins.

Anthocyanins ndi ma antioxidants amphamvu omwe amapatsa ma rhubarb mtundu wawo wofiira. Amateteza ku matenda osiyanasiyana, kuphatikizapo matenda a mtima, khansa, kunenepa kwambiri, ndi matenda a shuga a mtundu wa 2.

chitumbuwa 

Cherry ndi chipatso chofiira chowala chokhala ndi kukoma kowawasa. Poyerekeza ndi yamatcheri, yamatcheri ali ndi kuchuluka kwa malic acid, omwe amachititsa kuti azikhala owawasa, pamene ali ndi shuga wotsika.

Cherry, antioxidants, makamaka polyphenols ndi wolemera mu Zomera izi zimapindulitsa thanzi laubongo ndi mtima komanso zimachepetsa kutupa.

jamu 

jamundi zipatso zazing'ono, zozungulira zomwe zimabwera mumitundu yosiyanasiyana ndipo zimakhala ndi kukoma komwe kumakhala kotsekemera mpaka kowawasa.

Amakhala ndi ma organic acid osiyanasiyana, kuphatikiza ma citric ndi malic acid, omwe amachititsa kununkhira kwawo kowawasa.

Kafukufuku akuwonetsa kuti ma organic acid awa angathandizenso thanzi la mtima komanso kukhala ndi antioxidant ndi antimicrobial properties.

Ubwino wina wa jamu ndikuti ndi gwero labwino kwambiri la vitamini C.

Kiranberi

Yaiwisi kiranberiIli ndi kukoma kwake kowawa chifukwa cha shuga wotsika komanso kuchuluka kwa ma organic acid, kuphatikiza ma citric ndi malic acid.

Kupatula kupereka kukoma kowawasa, kuphatikiza kwapadera kwa ma organic acid kumaganiziridwa kuti ndi chifukwa chomwe madzi a kiranberi ndi makapisozi amatha kuthandizira kupewa ndi kuchiza matenda a mkodzo (UTIs).

Cranberries amapereka zakudya zofunika monga manganese, fiber, mavitamini C ndi E. Ndiwolemera kwambiri muzomera zomwe zimagwirizanitsidwa ndi antioxidant, anti-inflammatory, anticancer, antifungal ndi antibacterial properties. quercetin imodzi mwa magwero.

Vinyo woŵaŵa

Viniga ndi madzi opangidwa ndi kufufumitsa gwero la chakudya, monga tirigu kapena zipatso, kuti asinthe shuga kukhala mowa. Pofuna kuthandizira izi, mabakiteriya nthawi zambiri amawonjezeredwa kuti awononge shuga.

Chimodzi mwazinthu zomwe zimatuluka mu fermentation iyi ndi acetic acid - chinthu chachikulu chomwe chimagwiritsidwa ntchito mu viniga ndipo chifukwa chachikulu chomwe viniga amakhala wowawasa.

M'maphunziro a nyama ndi mayesero ang'onoang'ono a anthu, asidi acetic adadziwika kuti amathandizira kuchepetsa thupi, kutaya mafuta, ndi kulamulira chilakolako ndi kuyang'anira shuga wa magazi mwa anthu omwe ali ndi matenda a shuga a 2.

Pali mitundu yambiri ya viniga, iliyonse imakhala ndi kukoma kwake kutengera komwe kumachokera ma carbohydrates omwe amafufumitsa. Mitundu yodziwika bwino ndi apulo cider viniga, viniga wa cider mphesa, vinyo wosasa wofiira ndi vinyo wosasa wa basamu.

Kimchi

Kimchindi chakudya cham'mbali cha ku Korea chopangidwa kuchokera ku masamba ndi zonunkhira.

Zosakaniza zamasamba ndi zonunkhira, zomwe nthawi zambiri zimapangidwa ndi kabichi, zimayamba kuzifutsa ndi mchere wamchere. Kenako imaphwanyanso shuga wachilengedwe m'masamba ndikupanga lactic acid. Bacillus chofufumitsa ndi mabakiteriya.

Ndi lactic acid amene amapatsa kimchi fungo lowawasa lapadera ndi kukoma kwake.

Chimagwiritsidwa ntchito ngati mbale yam'mbali kapena zokometsera, kimchi ndi gwero labwino la ma probiotics. Kudya kimchi pafupipafupi kumapindulitsa paumoyo wamtima ndi m'matumbo.

Sauerkraut 

Sauerkraut, Shredded kabichi Bacillus Amapangidwa ndi kupesa ndi mabakiteriya ndi kupanga lactic acid. Ndi lactic acid iyi yomwe imapatsa sauerkraut kununkhira kwake kowawasa.

Chifukwa cha nayonso mphamvu, sauerkraut nthawi zambiri imakhala yofunikira pakukula kwamatumbo. ma probiotics Ili ndi mabakiteriya opindulitsa omwe amadziwika kuti

Lilinso ndi mavitamini ndi mchere wofunikira monga fiber, manganese, vitamini C ndi K.

Yogati 

Yogatindi mkaka wotupitsa wotchuka wopangidwa powonjezera mabakiteriya amoyo ku mkaka. Pamene mabakiteriya amathyola shuga wachilengedwe mu mkaka, amapatsa yoghurt kukoma kowawa ndi fungo.

Komabe, shuga ndi zokometsera zimawonjezedwa kuzinthu zambiri kuti yogati ikhale yochepa.

Kuphatikiza pa kukhala gwero labwino la ma probiotics, yogurt ili ndi mapuloteni, calcium ndi phosphorous - zonse zofunika kuti mafupa akhale ndi thanzi labwino.

Kuonjezera apo, kudya yogurt nthawi zonse kumathandiza anthu omwe ali onenepa kwambiri kuti achepetse thupi. 

Kefir

Nthawi zambiri amafotokozedwa ngati yogurt yakumwa kefirChakumwa chofufumitsa chopangidwa powonjezera mbewu za kefir ku mkaka wa ng'ombe kapena mbuzi.

Chifukwa mbewu za kefir zimatha kukhala ndi mitundu 61 ya mabakiteriya ndi yisiti, ndizosiyana komanso zopatsa mphamvu zama probiotics kuposa yogati.

Mofanana ndi zakudya zina zofufumitsa, kefir imakhala ndi kukoma kowawa, makamaka chifukwa cha kupanga lactic acid panthawi yovunda.

Chifukwa chakuti lactose yambiri imasandulika kukhala lactic acid panthawi ya fermentation, kefir imaloledwa bwino ndi anthu omwe ali ndi lactose osagwirizana, shuga mu mkaka.

Kombucha tea

Kombucha teaNdi chakumwa chotchuka cha tiyi chotupitsa chomwe chinayamba kalekale.

Amapangidwa pophatikiza tiyi wakuda kapena wobiriwira ndi shuga, yisiti, ndi mitundu ina ya mabakiteriya. Chosakanizacho chimasiyidwa kuti chifufute kwa sabata imodzi kapena kuposerapo.

Chakumwa chotsatira chimakhala ndi kukoma kowawa, makamaka chifukwa cha mapangidwe a acetic acid, omwe amapezekanso mu viniga.

Tiyi wakuda ndi wobiriwira amadziwika kuti ali ndi antioxidants ndipo angathandize kuchepetsa chiopsezo cha matenda a mtima ndi mitundu ina ya khansa.

Chifukwa;

Sour ndi chimodzi mwazinthu zisanu zomwe zimapatsa zakudya kukoma kowawa komanso ma acid monga citric kapena lactic acid.

Ubwino wina wazakudya wowawasa chakudya Zina mwa izo ndi zipatso za citrus, tamarind, rhubarb, jamu, yogurt ndi kefir.