Kodi kimchi ndi chiyani ndipo imapangidwa bwanji? Ubwino ndi Zowopsa

Mwambo ndi mbali yofunika ya chikhalidwe chilichonse. N'chimodzimodzinso m'makhitchini. Zakudya zilizonse padziko lapansi zimakhala ndi maphikidwe achikhalidwe. Zakudya zachikhalidwe zomwe tikambirana m'nkhani yathu ndi kimchi ndicho zipatso zaku Korea.

"Kimchi ndi chakudya chachikhalidwe chomwe amaphika" Kwa iwo omwe amafunsa, sichakudya kwenikweni, ndi mbale yam'mbali, ndipo ndi mbale yakale yaku Korea.

Kodi kimchi ndi chiyani, chimapangidwa kuchokera ku chiyani?

KimchiNdi mbale yofufumitsa yochokera ku Korea. Amapangidwa ndi masamba osiyanasiyana (makamaka bok choy ndi paprika waku Korea) ndi zonunkhira zosiyanasiyana.

Inayamba zaka masauzande zapitazo ndipo ndi yapadera maphikidwe a kimchi Ikupitiriza kukhala ku Korea kwa mibadwomibadwo.

Kwa nthawi yayitali imadziwika kuti chakudya chamtundu waku Korea ndipo kutchuka kwake kukukulirakulira padziko lonse lapansi.

Malinga ndi mbiri yakale, m’nthaŵi zakale alimi a ku Korea anakonza njira yosungiramo zinthu m’nyengo yozizira yaitali imene inali yovuta kwa ulimi.

Njira iyi - fermentation - ndi njira yosungira masamba polimbikitsa kukula kwa tizilombo tachilengedwe. Chifukwa, kimchiali ndi mabakiteriya opindulitsa a lactic acid omwe amakula mothandizidwa ndi zopangira, monga kabichi, paprika ndi zonunkhira.

Mtengo wa Nutritional wa Kimchi

KimchiMbiri yake imachokera osati ku kukoma kwake kwapadera, komanso kuchokera ku thanzi lake labwino komanso thanzi. 

Ndi chakudya chochepa cha calorie komanso chodzaza ndi zakudya.

Monga chimodzi mwazosakaniza zake zazikulu, bok choy amapereka mavitamini A ndi C, osachepera 10 mchere wosiyanasiyana ndi ma amino acid oposa 34.

Zinthu za Kimchi zimasiyanasiyana kwambiri, mbiri yeniyeni ya michere imasiyana. Chikho chimodzi (1-gram) chili ndi pafupifupi:

Zopatsa mphamvu: 23

Zakudya: 4 g

Mapuloteni: 2 gramu

Mafuta: osakwana 1 gramu

CHIKWANGWANI: 2 g

Sodium: 747 mg

Vitamini B6: 19% ya Mtengo Watsiku ndi tsiku (DV)

Vitamini C: 22% ya DV

Vitamini K: 55% ya DV

Folate: 20% ya DV

Iron: 21% ya DV

Niacin: 10% ya DV

Riboflavin: 24% ya DV

Zambiri zobiriwira masamba vitamini K ndi zakudya zabwino magwero a riboflavin mavitamini. Kimchi Nthawi zambiri imakhala gwero lalikulu la zakudya izi, chifukwa nthawi zambiri imakhala ndi masamba obiriwira monga kale, udzu winawake, ndi sipinachi.

Vitamini K amagwira ntchito yofunika kwambiri m'ntchito zambiri za thupi, kuphatikizapo kagayidwe ka mafupa ndi kutsekeka kwa magazi, pamene riboflavin imathandizira kupanga mphamvu, kukula kwa ma cellular ndi kuyendetsa kagayidwe kake.

Kodi Ubwino Wodya kimchi Ndi Chiyani?

Amathandizira thanzi lamatumbo komanso chimbudzi

KimchiPopeza amapangidwa ndi kupesa, amapindulitsa m'matumbo.

Ili ndi mapuloteni ambiri, fiber, mavitamini, carotenoids, glucosinolates ndi polyphenols, imakhala ndi mabakiteriya abwino a lactic acid (LAB) omwe ali ndi kugaya chakudya.

Amachepetsa cholesterol ndikuletsa kunenepa kwambiri

mwa anthu ndi mbewa kimchi Mphamvu zotsutsana ndi kunenepa kwambiri zafufuzidwa. Monga gawo la kafukufuku, makosweimchi supplement diet Kuchepetsa kwakukulu kwa seramu cholesterol, triglycerides, low-density lipoprotein (LDL) cholesterol, komanso kuchuluka kwa cholesterol m'chiwindi ndi epididymal adipose minofu.

KimchiTsabola wofiyira wa ufa, womwe umagwiritsidwa ntchito ngati mankhwala, uli ndi capsaicin yambiri, yomwe ingayambitsenso kutaya mafuta m'thupi. Imachita izi polimbikitsa minyewa ya msana ndi kuyambitsa kutulutsidwa kwa catecholamines m'matumbo a adrenal glands.

Ma catecholamines ndiye amafulumizitsa kagayidwe ka thupi ndikuchepetsa mafuta.

Ali ndi anti-inflammatory properties

Kimchindi bokosi lachuma la phytochemicals. Mankhwala a Indole - ß-sitosterol, benzyl isothiocyanate ndi thiocyanate - ndizo zikuluzikulu zomwe zimagwira ntchito m'zinthu zake.

Kupanga kimchiAnyezi ndi adyo, zomwe zimagwiritsidwa ntchito quercetin Muli glucosides.

Kuphatikiza apo, mitundu ina ya LAB ( Lactobacillus paracasei LS2) yawonetsedwa kuti imathandizira matenda otupa (IBD) ndi colitis. KimchiMabakiteriyawa adayambitsa kuchepa kwa mankhwala oletsa kutupa (interferon, cytokines ndi interleukins).

Mwachidule kimchicolitis, IBD, matenda a reflux a gastroesophageal (GERD)Zitha kuchepetsa kuopsa kwa matenda otupa monga atherosclerosis, kutupa kwamatumbo ndi shuga.

Ali ndi anti-kukalamba komanso neuroprotective properties

Maphunziro a mbewa kimchiadawonetsa kuti ali ndi neuroprotective katundu. Itha kukhalanso ndi gawo lofunikira pakuchedwetsa ukalamba chifukwa cha antioxidant yake.

Ma phytochemicals omwe ali nawo (kuphatikizapo caffeic acid, coumaric acid, ferulic acid, myricetin, glucoalysin, gluconapine ndi progoitrin) amatha kuthetsa mitundu ya okosijeni yokhazikika (ROS) m'magazi. Chifukwa chake, amateteza ma neurons ku kuwukira kwa ROS. 

KimchiMa antioxidant ake, odana ndi kutupa, lipolytic ndi neuroprotective katundu amateteza ubongo ku ukalamba ndi kukumbukira kukumbukira.

Amathandiza kulimbikitsa chitetezo chokwanira

Olemera mu ma probiotics, monga 70 mpaka 80 peresenti ya chitetezo cha mthupi amasungidwa m'matumbo kimchiZingathandizenso kulimbana ndi matenda a bakiteriya, mavairasi, matenda ofala komanso matenda aakulu. Ma probiotics ali ndi phindu pochiza kapena kupewa:

- Kutsekula m'mimba

-Eczema 

- Irritable bowel syndrome (IBS)

-Chilonda cham'mimba

- Matenda a Crohn

- H. pylori (chifukwa cha zilonda)

- Matenda a kumaliseche

- matenda a mkodzo

- Kuyambiranso kwa khansa ya m'chikhodzodzo

- Clostridium difficile matenda a m`mimba chifukwa

- Pouchitis (zotsatira za opaleshoni zomwe zimachotsa m'matumbo)

Kuphatikiza pa ma probiotics omwe ali nawo kimchiZimadzaza ndi zinthu zomwe zimadziwika kuti zimalimbikitsa chitetezo chamthupi.

Mofanana ndi ubwino wa tsabola wa cayenne, ufa wa tsabola wa cayenne umakhalanso ndi anti-carcinogenic ndi antioxidant zotsatira. Zingathandize kuti chakudya chisawonongeke chifukwa chimakhala ndi antibacterial properties.

Garlic ndi chiwongolero china cha chitetezo cha mthupi, chomwe chimalepheretsa ntchito za mavairasi ambiri ovulaza, kumenyana ndi kutopa komanso.

Ginger ndi chinthu chothandiza chomwe chimathandiza kupumula ziwalo za m'mimba, kudyetsa matumbo, kulimbana ndi mabakiteriya ndikuchira msanga ku matenda.

Ndipo potsiriza, kale ndi masamba a cruciferous omwe amapereka anti-inflammatory, antioxidant, vitamini A, vitamini C, vitamini K ndi zakudya zina zofunika.

Mankhwala ena a biochemical, kuphatikizapo isocyanate ndi sulfites, omwe amapezeka mu kabichi ndi masamba a cruciferous amathandiza kupewa khansa komanso kuchotsa zitsulo zolemera m'chiwindi, impso, ndi matumbo aang'ono.

KimchiPhindu lina la fenugreek ndi ulusi wa prebiotic womwe umapezeka mu kabichi, radish ndi zinthu zina zomwe zimathandiza kuti chitetezo cha mthupi chitetezeke, makamaka m'mimba.

Ali ndi fiber yambiri

Kimchi Amapangidwa makamaka kuchokera ku masamba. Masamba amapereka ulusi wopatsa thanzi, womwe umadzaza komanso wopindulitsa pakugaya chakudya komanso thanzi la mtima.

Kabichi ndi gwero labwino kwambiri la fiber. Ndiwokwera kwambiri koma otsika mu ma calories ndi ma carbohydrate. Anthu omwe amadya zakudya zopatsa thanzi amakhala ndi chiopsezo chochepa cha matenda amtima, sitiroko, matenda oopsa, shuga, kunenepa kwambiri komanso matenda ena am'mimba.

mochepa kimchi Itha kukuthandizaninso kuti mukwaniritse zomwe mumadya tsiku lililonse.

Amapereka ma antioxidants omwe angathandize kulimbana ndi khansa

KimchiZimadzaza ndi zakudya zotsutsana ndi kutupa ndi zonunkhira zomwe zimadziwika kuti ndi zakudya zolimbana ndi khansa. Amapereka thanzi labwino komanso moyo wautali komanso amachepetsa kupsinjika kwa okosijeni.

Garlic, ginger, radishes, paprika, ndi scallions ali ndi antioxidant katundu omwe amathandiza kuchepetsa kutupa.

Zakudya zotsutsana ndi kutupa ndizofunikira popewa matenda osatha omwe amakhudzana ndi kupsinjika kwa okosijeni, monga khansa, kusokonezeka kwa chidziwitso, ndi matenda amtsempha yamagazi.

Kafukufuku akuwonetsa kuti mankhwala a capsaicin omwe amapezeka mu tsabola wa cayenne amathandiza kuchepetsa mwayi wokhala ndi khansa ya m'mapapo.

Kafukufuku wosiyanasiyana wa anthu akuwonetsa mgwirizano pakati pa kuchuluka kwa adyo komanso kuchepetsa ziwopsezo za khansa zina, kuphatikizapo khansa ya m'mimba, m'matumbo, am'mimba, kapamba, ndi m'mawere.

Kuphatikiza apo, indole-3-carbinol yomwe imapezeka mu kabichi imalumikizidwa ndi kuchepa kwa kutupa kwamatumbo komanso khansa ya m'matumbo.

Kodi Zowopsa za Kimchi Ndi Chiyani?

Nthawi zambiri, kimchi nkhawa kwambiri chitetezo poyizoni wazakudyad.

Posachedwapa, chakudya ichi chakhala chikugwirizana ndi kuphulika kwa E. coli ndi norovirus.

Ngakhale zakudya zofufumitsa nthawi zambiri sizikhala ndi tizilombo toyambitsa matenda, kimchiZigawo zake ndi kusinthika kwa tizilombo toyambitsa matenda kumatanthauza kuti ndizowopsa ku matenda obwera chifukwa cha zakudya.

Choncho, anthu omwe ali ndi chitetezo chamthupi chofooka ayenera kusamala pamene akudya mbale iyi.

Amene ali ndi matenda a kuthamanga kwa magazi ayeneranso kudya mosamala chifukwa chakuti ali ndi mchere wambiri.

Momwe Mungapangire Kimchi

ambiri ku Korea ndi madera ena padziko lapansi kimchi Pali Chinsinsi. Masiku ano, padziko lonse lapansi pali njira zambiri zokometsera, zomwe zimatsimikiziridwa ndi kutalika kwa fermentation, zosakaniza zazikulu za masamba, ndi kusakaniza kwa zonunkhira zomwe zimagwiritsidwa ntchito pokometsera mbaleyo.

Zachikhalidwe kimchi recipeZokometsera zofala kwambiri mu gravy zimaphatikizapo brine, scallions, paprika, ginger, radishes wodulidwa, shrimp kapena phala la nsomba, ndi adyo.

Mutha kuyesa kudzipangira nokha kunyumba pogwiritsa ntchito njira yosavuta yomwe ili pansipa.

Chinsinsi cha kimchi chokhazikika

zipangizo

• 1 sing'anga wofiirira kabichi
• 1/4 chikho cha Himalayan kapena mchere wa Celtic
• 1/2 chikho cha madzi
• 5-6 cloves wa finely akanadulidwa adyo
• Supuni 1 ya ginger watsopano watsopano
• Supuni 1 ya kokonati shuga
• Supuni 2 mpaka 3 za zokometsera zam'nyanja, monga msuzi wa nsomba
• Supuni 1 mpaka 5 za tsabola wofiira waku Korea
• Korea radish kapena daikon radish, peeled ndi finely kudula
• 4 kasupe anyezi

 Zimatha bwanji?

- Dulani kabichi mu utali ndikuchotsa njere. Kenako dulani m'mizere yopyapyala.

– Thirani mchere ku kabichi mu mbale yaikulu. Gwiritsani ntchito mcherewo mu kabichi ndi manja anu mpaka utafewa ndipo madzi ayamba kutuluka.

- Zilowerereni kabichi kwa ola limodzi kapena awiri, kenako muzimutsuka pansi pamadzi kwa mphindi zingapo. Mu mbale yaing'ono, sakanizani adyo, ginger, shuga wa kokonati ndi msuzi wa nsomba kuti mupange phala losalala, kenaka yikani mu mbale ndi kabichi.

– Onjezani radish wodulidwa, anyezi wobiriwira ndi zonunkhira. Kenaka sakanizani zonse pamodzi pogwiritsa ntchito manja anu mpaka mutakutidwa. Ikani chisakanizocho mumtsuko waukulu wa galasi ndikuchikanikiza mpaka brine ikuphimba masamba.

- Siyani malo ndi mpweya pamwamba pa botolo (zofunika kuti ziwitse). Tsekani chivindikiro mwamphamvu ndikusiya mtsukowo ukhale kutentha kwa masiku 1 mpaka 5.

- Yang'anani kamodzi patsiku, kukanikiza ngati kuli kofunikira kusunga masambawo pansi pa brine yamadzimadzi. Patapita masiku angapo, iwalani kuti muwone ngati ili yowawa.