Neano ke karolo ea bohlokoa ea setso se seng le se seng. Ho joalo le ka kichineng. Sejo se seng le se seng lefatšeng se na le diresepe tsa setso. Lijo tsa setso tseo re tla li hlahloba sehloohong sa rona ke kimchi e leng li-pickle tsa korea.
"Kimchi ke sejo sa setso seo ho sona ho phehoang" Ho ba botsang, ha e le hantle ha se lijo, ke sejana sa lehlakore, hape ke sejana sa khale sa Korea.
Kimchi ke Eng, E Entsoe Ka Eng?
KimchiKe sejo se lomositsoeng se tsoang Korea. E entsoe ka mefuta e fapaneng ea meroho (haholo-holo bok choy le paprika ea Korea) le linoko tse fapaneng.
E qalile lilemong tse likete tse fetileng 'me e ikhetha diresepe tsa kimchi E ntse e tsoela pele ho phela Korea ka meloko.
Ke khale e tsejoa e le sejo sa naha sa Korea mme botumo ba eona bo ntse bo eketseha lefatšeng ka bophara.
Ho ea ka litlaleho tsa histori, mehleng ea boholo-holo, lihoai tsa Korea li ile tsa qapa mokhoa oa ho boloka mariha a malelele a batang a neng a le thata bakeng sa temo.
Mokhoa ona - ho belisoa - ke mokhoa oa ho boloka meroho ka ho susumetsa kholo ea likokoana-hloko tsa tlhaho. Hobane, kimchie na le libaktheria tse molemo tsa lactic acid tse hōlang ka thuso ea lisebelisoa tse tala, e leng k'habeche, paprika le linoko.
Boleng ba Phepo ea Kimchi
KimchiBotumo ba eona ha bo fumanehe feela ka tatso ea eona e ikhethang, empa hape le ho tsoa ho boemo ba eona bo tsotehang ba phepo e nepahetseng le bophelo bo botle.
Ke lijo tse nang le lik'halori tse tlaase 'me li tletse limatlafatsi.
E le e 'ngoe ea metsoako ea eona e ka sehloohong, bok choy e fana ka vithamine A le C, bonyane liminerale tse 10 tse fapaneng le li-amino acid tse fetang 34.
Likahare tsa Kimchi e fapana haholo, boemo ba limatlafatsi bo fapana. kopi e le 'ngoe (1-gram) e na le hoo e ka bang:
Lik'hilojule: 23
Lik'habohaedreite: 4 dikgerama
Liprotheine: 2 gram
Mafura: ka tlase ho 1 gram
Fibre: 2 dikgerama
Sodium: 747 mg
Vithamine B6: 19% ea Boleng ba Letsatsi le Letsatsi (DV)
Vithamine C: 22% ea DV
Vithamine K: 55% ea DV
Folate: 20% ea DV
Tšepe: 21% ea DV
Niacin: 10% ea DV
Riboflavin: 24% ea DV
Meroho e mengata e talavithamine K 'me ke mehloli e metle ea lijo tsa livithamine tsa riboflavin. Kimchi Hangata ke mohloli o moholo oa limatlafatsi tsena, kaha hangata e na le meroho e seng mekae e tala e kang khale, celery le spinach.
Vithamine K e bapala karolo ea bohlokoa mesebetsing e mengata ea 'mele, ho kenyelletsa metabolism ea masapo le ho hoama ha mali, ha riboflavin e thusa ka tlhahiso ea matla, kholo ea lisele le ho laola metabolism.
Melemo ea ho ja Kimchi ke Efe?
E tšehetsa bophelo bo botle ba mala le tšilo ea lijo
KimchiKaha e entsoe ka ho belisa, e molemo bakeng sa mala.
E na le protheine e ngata, fiber, divithamini, carotenoids, glucosinolates le polyphenols, e na le libaktheria tse ntle tsa lactic acid (LAB) tse nang le thepa ea ho sila lijo.
E fokotsa k'holeseterole mme e thibela botenya
bathong le litoeba kimchi Matla a khahlanong le botenya a 'nile a hlahlojoa. E le karolo ea boithuto, likhotoimchi supplement diet Ho ile ha hlokomeloa phokotso e khōlō ea k'holeseterole ea serum, triglycerides, low-density lipoprotein (LDL) cholesterol, le kakaretso ea k'holeseterole ea k'holeseterole sebeteng le epididymal adipose tissue.
KimchiPhofo ea pepere e khubelu, e sebelisoang meriana, e na le capsaicin e ngata, e ka boela ea baka tahlehelo ea mafura 'meleng. E etsa sena ka ho susumetsa methapo ea mokokotlo le ho kenya tšebetsong ho ntšoa ha li-catecholamine litšoelesa tsa adrenal tsa 'mele.
Joale li-catecholamine li potlakisa metabolism ea 'mele le ho fokotsa mafura.
E na le anti-inflammatory properties
Kimchike sefuba sa letlotlo sa phytochemicals. Metsoako ea Indole - ß-sitosterol, benzyl isothiocyanate le thiocyanate - ke metsoako e ka sehloohong e sebetsang ka har'a eona.
Ho etsa kimchiEiee le konofolo, tse sebelisoang ho tsonaquercetin E na le li-glucosides.
Ho feta moo, mefuta e meng ea LAB ( Lactobacillus paracasei LS2) e bontšitsoe ho phekola lefu la ho ruruha ha mala (IBD) le colitis. KimchiLibaktheria tsena li bakile ho fokotseha ha metsoako e thibelang ho ruruha (interferon, cytokines le interleukins).
Ka bokhutšoane kimchiIBD, lefu la colitis,lefu la reflux la gastroesophageal (GERD)E ka fokotsa ho teba ha mafu a ho ruruha a kang atherosclerosis, ho ruruha ha mala le lefu la tsoekere.
E na le thepa e thibelang botsofali le neuroprotective
Boithuto ka litoeba kimchie bontšitse hore e na le lisebelisoa tsa neuroprotective. E ka boela ea phetha karolo ea bohlokoa ho liehisa botsofali ka lebaka la phello ea eona ea antioxidant.
Li-phytochemicals tse ka har'a eona (ho kenyeletsoa caffeic acid, coumaric acid, ferulic acid, myricetin, glucoalysin, gluconapine le progoitrin) li ka felisa mefuta ea oksijene e sebetsang (ROS) maling. Kahoo, li sireletsa li-neurone tlhaselong ea ROS.
KimchiLintho tsa eona tsa antioxidant, anti-inflammatory, lipolytic le neuroprotective li sireletsa boko botsofaling le tahlehelo ea mohopolo.
E thusa ho matlafatsa sesole sa 'mele
E ruile ka li-probiotics, kaha karolo ea 70 ho isa ho 80 lekholong ea sesole sa 'mele e bolokiloe ka maleng kimchiE ka boela ea thusa ho loantša tšoaetso ea baktheria, likokoana-hloko, mafu a tloaelehileng le maemo a tebileng a sa foleng. Li-probiotics li na le melemo ho phekola kapa ho thibela:
- Lets'ollo
- Eczema
- Irritable bowel syndrome (IBS)
- Lefu la mala
– Lefu la Crohn
– H. pylori (sesosa sa ulcers)
– Tšoaetso ka botšehaling
– mafu a moroto
- Ho hlaha ha kankere ea senya
- Clostridium difficile tšoaetso ea mala a bakoang ke
- Pouchitis (phello e ka bang teng ea ho buuoa e tlosang kolone)
Ho phaella ho probiotics e na le kimchiE tletse ka metsoako e tsebahalang ho susumetsa tšebetso ea 'mele ea ho itšireletsa mafung.
Ho tšoana le melemo ea pepere ea cayenne, phofo ea pepere ea cayenne e boetse e na le litlamorao tsa anti-carcinogenic le antioxidant. E ka thusa ho thibela lijo hore li se ke tsa senyeha kaha li na le thepa ea tlhaho ea antibacterial.
Konofolo ke e 'ngoe e matlafatsang tsamaiso ea' mele ea ho itšireletsa mafung, e thibelang mesebetsi ea likokoana-hloko tse ngata tse kotsi, e loantša mokhathala le.
Ginger ke motsoako o molemo o thusang ho khatholla litho tsa tšilo ea lijo, ho fepa mala, ho loantša libaktheria le ho fola kapele bokuling.
'Me qetellong, kale ke meroho ea cruciferous e fanang ka anti-inflammatory, antioxidant, vithamine A, vithamine C, vithamine K le limatlafatsi tse ling tsa bohlokoa.
Lik'hemik'hale tse ling tsa bioloji, ho akarelletsa le isocyanate le sulfite, tse fumanoang ka har'a k'habeche le meroho ea cruciferous li sebetsa hantle ho thusa ho thibela kankere le ho ntša chefo ea tšepe e boima sebeteng, liphio le mala a manyenyane.
KimchiMolemo o mong oa fenugreek ke likhoele tsa prebiotic tse fumanoang k'habecheng, radish le lisebelisoa tse ling tse thusang ho ntlafatsa ts'ebetso ea 'mele ea ho itšireletsa mafung, haholo-holo lithong tsa tšilo ea lijo.
E na le fiber e ngata
Kimchi E entsoe haholo-holo ka meroho. Meroho e fana ka fiber ea lijo, e tlatsang le e molemo bakeng sa tšilo ea lijo le bophelo bo botle ba pelo.
Khabeche ke mohloli o motle haholo oa fiber. E phahame ka bongata empa e na le lik'hilojule le lik'habohaedreite tse tlase. Batho ba jang fiber e ngata ba na le kotsi e tlase ea lefu la pelo, stroke, khatello ea mali, lefu la tsoekere, botenya le mafu a mang a mala.
ka bongata bo nyane kimchi E ka thusa le ho fihlella tlhahiso ea hau ea letsatsi le letsatsi ea fiber.
E fana ka li-antioxidants tse ka thusang ho loantša mofetše
KimchiE tletse lijo tse thibelang ho ruruha le linoko tse tsejoang e le lijo tse loantšang kankere. E fana ka bophelo bo botle ka kakaretso le bophelo bo bolelele mme e liehisa khatello ea oxidative.
Garlic, ginger, radishes, paprika le scallions le tsona li na le lintho tse ngata tsa antioxidant tse thusang ho fokotsa ho ruruha.
Lijo tse khahlanong le ho ruruha li bohlokoa bakeng sa ho thibela mafu a sa foleng a amanang le khatello ea oxidative, joalo ka mofetše, mathata a kelello le mafu a methapo ea mali.
Lipatlisiso li bontša hore motsoako oa capsaicin o fumanoang phofo ea pepere ea cayenne o thusa ho fokotsa menyetla ea ho tšoaroa ke kankere ea matšoafo.
Liphuputso tse fapaneng tsa baahi li bonts'a kamano lipakeng tsa tšebeliso e ntseng e eketseha ea konofolo le likotsi tse fokotsehileng tsa mefuta e meng ea mofetše, ho kenyeletsoa mofetše oa mala, colon, esophagus, manyeme le matsoele.
Ho feta moo, indole-3-carbinol e fumanoang ka k'habecheng e 'nile ea amahanngoa le ho fokotseha ha ho ruruha ha mala le mofetše oa mala.
Likotsi tsa Kimchi ke Life?
Ka kakaretso, kimchi kameho e kholo ka ho fetisisa ea ts'ireletsochefo ea lijole d.
Haufinyane tjena, lijo tsena li ’nile tsa amahanngoa le ho qhoma ha E. coli le norovirus.
Le hoja lijo tse lomositsoeng hangata ha li na likokoana-hloko tse tsoang lijong, kimchiLikarolo tsa eona le ho ikamahanya le maemo ha likokoana-hloko li bolela hore e kotsing ea ho kula ka lijo.
Ka hona, batho ba nang le boits'ireletso ba mmele bo fokolang ba lokela ho ba hlokolosi ha ba ja sejana sena.
Ba nang le khatello e phahameng ea mali le bona ba lokela ho ja ka hloko ka lebaka la letsoai le lengata.
Mokhoa oa ho etsa kimchi
palo e kholo Korea le likarolong tse ling tsa lefatše kimchi Ho na le risepe. Kajeno, lefatšeng ka bophara ho ka fumanoa mekhoa e makholo-kholo e fapaneng ea ho lokisa, e itšetlehileng ka bolelele ba ho belisoa, metsoako e meholo ea meroho le motsoako oa linōko tse sebelisetsoang ho latsoa sejana.
Tloaelo recipe ea kimchiLi-seasoning tse tloaelehileng ka ho fetisisa li kenyelletsa brine, scallions, paprika, ginger, radishes e khethiloeng, shrimp kapa tlhapi ea tlhapi le konofolo.
U ka leka ho iketsetsa eona lapeng u sebelisa recipe e bonolo e ka tlase.
Recipe ea Kimchi e entsoeng lapeng
thepa
1 k'habeche e pherese e mahareng
1/4 senoelo sa letsoai la leoatle la Himalayan kapa la Celtic
1/2 senoelo sa metsi
5-6 cloves ea konofolo e khaotsoeng hantle
1 teaspoon ginger e ncha e grated
1 teaspoon ea kokonate tsoekere
Li-tablespoons tse 2 ho isa ho tse 3 tsa monate oa lijo tsa leoatleng, tse kang sauce ea tlhapi
Likhaba tse 1 ho isa ho tse 5 tsa pepere e khubelu ea Korean
Radish ea Korean kapa daikon radish, e qhibililoe 'me e khaotsoe hantle
4 eiee ea selemo
E etsoa joang?
- Beha khabeche ka bolelele, 'me u tlose lipeo. Ebe u khaola likotoana tse tšesaane.
– Kenya letsoai khabecheng ka sekotlolong se seholo. Beha letsoai ka har'a k'habeche ka matsoho a hau ho fihlela e kokobela 'me metsi a qala ho tsoa.
- Kenya k'habeche bakeng sa lihora tse 1 ho isa ho tse peli, ebe u e hlatsoa ka tlas'a metsi metsotso e seng mekae. Ka sekotlolo se senyenyane, kopanya konofolo, ginger, tsoekere ea kokonate le sauce ea tlhapi ho etsa pente e boreleli, ebe u e kenya sekotlolo ka k'habeche.
– Kenya radish e sehilweng, eie e tala le motswako wa dinoko. Ebe u kopanya metsoako eohle hammoho u sebelisa matsoho a hau ho fihlela o koahetsoe. Beha motsoako ka nkho e kholo ea khalase 'me ue hatelle ho fihlela brine e koahela meroho.
- Tlohela sebaka le moea ka holim'a nkho (e bohlokoa bakeng sa ho belisoa). Koala sekwahelo ka thata 'me u lumelle nkho hore e lule mocheso oa kamore bakeng sa matsatsi a 1 ho isa ho a 5.
- Hlahloba hang ka letsatsi, u hatelle ha ho hlokahala ho boloka meroho tlas'a metsi a brine. Kamora matsatsi a 'maloa, e latsoe ho bona hore na e bolila ka boikhethelo.
