Chii chinonzi Kimchi uye Inogadzirwa Sei? Benefits uye Kukuvadza

Tsika chikamu chinokosha chetsika dzose. Izvi ndizvo zvinoitikawo mumakicheni. Chese chikafu chepasi pano chine mamwe mabikirwo echinyakare. Chikafu chechinyakare chatichaongorora munyaya yedu kimchi zvinoti Korean pickles.

"Kimchi ndiro chikafu chechinyakare icho chikafu" Kune avo vanobvunza, hachisi chaicho chikafu, idishi repadivi, uye ndiro yekare yekuKorea.

Chii chinonzi Kimchi, Yakagadzirwa Nei?

KimchiIdishi rakaviriswa rinobva kuKorea. Inogadzirwa nemhando dzakasiyana dzemiriwo (kunyanya bok choy uye Korean paprika) uye zvakasiyana siyana zvinonhuwira.

Yakatanga zviuru zvemakore zvakapfuura uye yakasiyana nedzimwe kimchi recipes Inoramba ichigara muKorea kwezvizvarwa.

Yagara ichizivikanwa sendiro yenyika yeKorea uye mukurumbira wayo uri kukura pasi rose.

Maererano nezvinyorwa zvezvakaitika kare, munguva dzekare, varimi muKorea vakagadzira nzira yekuchengetedza yechando chakareba chakanyanya kuoma mukurima.

Iyi nzira - fermentation - inzira yekuchengetedza miriwo nekukurudzira kukura kwezvisikwa zvipenyu. Nokuti, kimchiine inobatsira lactic acid mabhakitiriya anokura nerubatsiro rwezvigadzirwa, zvinoti kabichi, paprika uye zvinonhuwira.

Kimchi Nutritional Value

KimchiMukurumbira waro haubvi chete kubva kune yakasarudzika kuravira, asiwo kubva kunoshamisa kwayo kwekudya uye hutano chimiro. 

Icho chikafu chakaderera-calori uye chakazara nekudya.

Seimwe yezvishandiso zvayo zvikuru, bok choy inopa mavhitaminzi A neC, angangoita gumi maminerari akasiyana uye anopfuura makumi matatu nemana amino acids.

Kimchi content inosiyana zvakanyanya, iyo chaiyo inovaka chimiro inosiyana. 1-kapu (150-giramu) inoshumira ine inenge:

Calories: 23

Carbs: 4 gramu

Mapuroteni: 2 gramu

Mafuta: asingasviki 1 gramu

Fiber: 2 gramu

Sodhiyamu: 747 mg

Vitamin B6: 19% yeDaily Value (DV)

Vitamin C: 22% yeDV

Vitamin K: 55% yeDV

Folate: 20% yeDV

Iron: 21% yeDV

Niacin: 10% yeDV

Riboflavin: 24% yeDV

Miriwo yakawanda yakasvibira vitamini K Izvo zvakanaka zvekudya zvevhitamini uye riboflavin. Kimchi Iyo inowanzova yakanaka sosi yezvikafu izvi, sezvo kazhinji ine mishoma miriwo yegirinhi yakadai sekare, celery, uye sipinashi.

Vitamin K inobata basa rakakosha mumabasa mazhinji emuviri, kusanganisira bhonzo metabolism uye kugwamba kweropa, nepo riboflavin ichibatsira nekugadzira simba, kukura kwemasero uye kudzora metabolism.

Ndezvipi Zvakanakira Kudya Kimchi?

Inotsigira hutano hwematumbo uye kugaya

KimchiSezvo inogadzirwa nekuvirisa, inobatsira paura.

Iine mapuroteni akawanda, fiber, mavitamini, carotenoids, glucosinolates uye polyphenols, ine yakanaka lactic acid bacteria (LAB) ine digestive properties.

Inoderedza cholesterol uye inodzivirira kufutisa

muvanhu nembeva kimchi Iyo inorwisa-kufuta inogona kuongororwa. Sechikamu chekudzidza, makonzoimchi supplement diet Kuderera kwakakosha kweserum cholesterol, triglycerides, low-density lipoprotein (LDL) cholesterol mazinga, uye yakazara cholesterol mazinga muchiropa uye epididymal adipose tishu zvakaonekwa.

KimchiMhiripiri tsvuku yehupfu, iyo inoshandiswa mukurapa, yakazara mu capsaicin, iyo inogonawo kukonzera kurasikirwa kwemafuta mumuviri. Inoita izvi nekukurudzira tsinga dzemusana uye kuita kuti kuburitswa kwekatecholamines mumuviri adrenal glands.

Macatecholamines anobva amhanyisa muviri metabolism uye kuderedza mafuta.

Iine anti-inflammatory properties

Kimchiipfuma yechipfuva che phytochemicals. Indole compounds - ß-sitosterol, benzyl isothiocyanate uye thiocyanate - ndiyo inonyanya kushandiswa mune zvinyorwa zvayo.

Kugadzira kimchiAnyanisi uye garlic, iyo inoshandiswa mu quercetin Iine glucosides.

Mukuwedzera, mamwe marudzi eLAB ( Lactobacillus paracasei LS2) yakaratidza kurapa kuzvimba bowel chirwere (IBD) uye colitis. KimchiAya mabhakitiriya akakonzera kuderedzwa kwemishonga yepro-inflammatory (interferons, cytokines uye interleukins).

Muchidimbu kimchi, IBD, colitis, gastroesophageal reflux chirwere (GERD)Inogona kuderedza kuoma kwezvirwere zvinoputika zvakadai se atherosclerosis, intestinal kuzvimba uye chirwere cheshuga.

Iine anti-aging uye neuroprotective properties

Zvidzidzo pamakonzo kimchiyakaratidza kuti ine neuroprotective properties. Inogona zvakare kuita basa rakakosha kunonoka kuchembera nekuda kweiyo antioxidant mhedzisiro.

Phytochemicals muzvinyorwa zvayo (kusanganisira caffeic acid, coumaric acid, ferulic acid, myricetin, glucoalysin, gluconapine uye progoitrin) inogona kubvisa reactive oxygen species (ROS) kubva muropa. Saka, ivo vanodzivirira neurons kubva kuROS kurwisa. 

KimchiYayo antioxidant, anti-inflammatory, lipolytic uye neuroprotective zvivakwa zvinodzivirira huropi kubva mukuchembera uye kurasikirwa nekurangarira.

Inobatsira kusimbisa immune

Yakapfuma mumaprobiotics, sezvo 70 kusvika 80 muzana yemasoja emuviri inochengeterwa mudumbu kimchiInogonawo kubatsira kurwisa hutachiona hwehutachiona, mavhairasi, zvirwere zvakajairika uye zvakakomba zvisingaperi. Probiotics ine mabhenefiti mukurapa kana kudzivirira kwe:

- Diarrhea

– Eczema 

-Irritable bowel syndrome (IBS)

– Ulcerative colitis

- Chirwere cheCrohn

– H. pylori (chikonzero chemaronda)

– Zvirwere zvemukati memukadzi

– weti zvirwere

– gomarara redundiro kudzokazve

- Clostridium difficile chirwere chemudumbu chinokonzerwa ne

- Pouchitis (inogona kuitika yekuvhiya inobvisa colon)

Mukuwedzera kune probiotics iyo ine kimchiIyo yakazara nezvinhu zvinozivikanwa kuti zvinokurudzira hutano hwekudzivirira muviri.

Zvakafanana nemabhenefiti ecayenne pepper, cayenne pepper poda zvakare ine anti-carcinogenic uye antioxidant mhedzisiro. Inogona kubatsira kudzivirira chikafu kubva pakuora sezvo iine masikirwo antibacterial properties.

Garlic ndeimwe immune system inosimudzira, iyo inhibisa mabasa ehutachiona hwakawanda hunokuvadza, kurwisa kuneta uye.

Ginger chinhu chinobatsira chinobatsira kuzorodza nhengo dzekugaya, kudya matumbu, kurwisa mabhakitiriya uye kupora nekukurumidza kubva mukurwara.

Uye pakupedzisira, kale muriwo wecruciferous unopa anti-kuzvimba, antioxidant, vhitamini A, vhitamini C, vhitamini K uye zvimwe zvakakosha zvinovaka muviri.

Mimwe biochemicals, kusanganisira isocyanate uye sulfite, inowanikwa mukabichi uye cruciferous miriwo inobudirira mukubatsira kudzivirira kenza uye detoxify heavy metals muchiropa, itsvo, uye ura hudiki.

KimchiImwe bhenefiti yefenugreek ndeye prebiotic fibers inowanikwa mukabichi, radish uye zvimwe zvinhu zvinobatsira kuvandudza immune system, kunyanya munhengo dzekudya.

Iine yakakwira fiber content

Kimchi Inogadzirwa kunyanya kubva mumiriwo. Miti inopa kudya fiber, iyo yose inozadza uye inobatsira pakudya uye utano hwemwoyo.

Kabichi inonyanya kunaka sosi yefiber. Iyo yakakwirira muhuwandu asi yakaderera mumakoriori uye macarbohydrates. Vanhu vanodya yakakwira fiber ine njodzi yakaderera yechirwere chemoyo, sitiroko, hypertension, chirwere cheshuga, kufutisa uye zvimwe zvirwere zvemudumbu.

mune zvishoma kimchi Inogona kutobatsira kusvika pakudya kwako kwezuva nezuva fiber.

Inopa antioxidants inogona kubatsira kurwisa cancer

KimchiIyo yakazara ne-anti-inflammatory foods uye zvinonhuwira izvo zvinozivikanwa sezvokudya zvinorwisa kenza. Inopa hutano huri nani uye hupenyu hurefu uye inoderedza oxidative kusagadzikana.

Garlic, ginger, radishes, paprika, uye scallions zvakare zvakakwirira mu antioxidant zvinhu zvinobatsira kuderedza kuzvimba.

Zvikafu zvinorwisa-kuzvimba zvakakosha pakudzivirira zvirwere zvisingaperi zvine chekuita neoxidative kusagadzikana, senge cancer, kusagadzikana kwekuziva, uye coronary artery zvirwere.

Tsvagiridzo inoratidza kuti iyo capsaicin mukomboni inowanikwa mucayenne pepper poda inobatsira kuderedza mikana yekuva nekenza yemapapu.

Zvidzidzo zvakasiyana-siyana zvehuwandu zvinoratidza hukama pakati pekuwedzera kudyiwa kwegariki uye kuderedzwa kwenjodzi dzemamwe magomarara, kusanganisira kenza yemudumbu, colon, esophagus, pancreas, uye zamu.

Pamusoro pezvo, indole-3-carbinol inowanikwa mukabichi yakabatanidzwa nekudzikira kwemukati kuzvimba uye cancer cancer.

Chii Chinokuvadza Kimchi?

Kazhinji, kimchi kunetseka kukuru kwekuchengetedza food poisoningd.

Munguva pfupi yapfuura, chikafu ichi chave chakabatanidzwa nekuputika kweE. coli uye norovirus.

Kunyangwe zvikafu zvakaviriswa kazhinji hazvitakure utachiona hwekudya, kimchiZvikamu zvaro uye kuchinjika kwezvirwere zvinoreva kuti iri panjodzi yechirwere chekudya.

Naizvozvo, vanhu vane immune system isina simba vanofanirwa kungwarira pavanenge vachidya ndiro iyi.

Avo vane BP vanofanira kudyawo zvine hungwaru nekuda kwemunyu wakawanda.

Nzira yekugadzira kimchi

nhamba huru muKorea nedzimwe nzvimbo dzepasi kimchi Pane resipi. Nhasi, mazana enzira dzekugadzirira dzakasiyana-siyana dzinogona kuwanikwa pasi rose, zvose zvichitsamira pakureba kwekuvirisa, mishonga mikuru yemuriwo, uye musanganiswa wezvinonhuhwirira zvinoshandiswa pakunakisa ndiro.

Tsika kimchi recipeMishonga inowanzoitika mumucheka inosanganisira brine, scallions, paprika, ginger, radishes yakagurwa, shrimp kana hove paste, uye garlic.

Iwe unogona kuedza kuzviita iwe kumba uchishandisa iri nyore resipi pazasi.

Homemade Kimchi Recipe

zvinhu

• 1 yepakati yepepuru kabichi
• 1/4 mukombe Himalayan kana Celtic gungwa munyu
• 1/2 mukombe wemvura
• 5-6 clove yegariki yakagadzirwa zvakanaka
• 1 teaspoon ginger itsva yakagadzirwa
• 1 teaspoon yekokonati shuga
• 2 kusvika ku3 maspuniji ezvokudya zvegungwa, zvakadai sehove muto
• 1 kusvika ku5 tablespoons yeKorea tsvuku tsvuku tsvuku
• Korean radish kana daikon radish, yakasvibiswa uye yakachekwa zvakanaka
• 4 spring hanyanisi

 Zvinoitwa sei?

– Garai makabheji kureba mobvisa mhodzi. Zvadaro cheka kuita zvidimbu zvitete.

– Isa munyu mukabichi mundiro hombe. Isa munyu mukabichi nemaoko ako kusvika yapfava uye mvura yotanga kubuda.

– Nyura kabichi kwemaawa 1 kusvika maviri, worigeza pasi pemvura kwemaminetsi mashoma. Mumudziyo diki, sanganisa garlic, ginger, coconut shuga uye hove muto kuti uite paste yakatsetseka, wobva wawedzera mundiro ine kabichi.

– Wedzera radish yakachekwa, green hanyanisi nespice mix. Zvadaro sanganisa zvose zvinoshandiswa pamwe chete uchishandisa maoko ako kusvikira zvavhara. Isa musanganiswa muhombe yegirazi uye uisimbise kusvikira brine ichivhara miriwo.

– Siya imwe nzvimbo nemhepo kumusoro kwegaba (zvakakosha pakuvirisa). Vhara chivharo zvakasimba uye rega chirongo chigare panzvimbo yekushisa kwemazuva 1 kusvika ku5.

- Tarisa kamwe chete pazuva, uchidzvanya kana zvichidikanwa kuchengetedza miriwo pasi pemvura brine. Mushure memazuva mashoma, iravire kuti uone kana ichivava.