Umxholo wenqaku
Isithethe siyinxalenye yenkcubeko nganye. Kukwanjalo nasekhitshini. Yonke indawo yokutya emhlabeni ineendlela zokupheka zesintu. Ukutya kwemveli esiza kuhlola kwinqaku lethu kimchi angala iipikili zaseKorea.
"I-Kimchi sisidlo esiqhelekileyo sokupheka" Kwabo babuzayo, ayisosidlo ngokwenene, sisidlo esisecaleni, kwaye sisidlo samandulo saseKorea.
Yintoni iKimchi, Yenziwe Ngantoni?
KimchiSisitya esivundisiweyo esisuka eKorea. Yenziwe ngeentlobo zemifuno (ikakhulukazi i-bok choy kunye ne-paprika yaseKorea) kunye neziqholo ezahlukeneyo.
Yaqala kumawaka eminyaka eyadlulayo kwaye iyodwa iiresiphi zekimchi Iyaqhubeka ihlala eKorea kwizizukulwana ngezizukulwana.
Kudala yaziwa njengesitya sesizwe saseKorea kwaye ukuthandwa kwayo kuyakhula kwihlabathi jikelele.
Ngokutsho kweengxelo zembali, kumaxesha amandulo, amafama eKorea avelisa indlela yokugcina ubusika obude obubandayo obunzima kwezolimo.
Le ndlela - i-fermentation - yindlela yokugcina imifuno ngokukhuthaza ukukhula kwee-microorganisms zendalo. Ngokuba, kimchiineebhaktheriya ze-lactic acid eziluncedo ezikhula ngoncedo lwezinto eziluhlaza, ezizezi, ikhaphetshu, i-paprika kunye neziqholo.
Kimchi Nutritional Ixabiso
KimchiUdumo lwayo alufumaneki kuphela kwincasa yalo ekhethekileyo, kodwa nakwiprofayili yayo ephawulekayo yesondlo kunye nempilo.
Kukutya okunekhalori ephantsi kwaye igcwele izondlo.
Njengenye yezithako zayo eziphambili, i-bok choy inikeza iivithamini A kunye ne-C, ubuncinane i-10 yamaminerali ahlukeneyo kunye nangaphezulu kwe-34 amino acids.
Umxholo weKimchi iyahluka kakhulu, iprofayili yezondlo echanekileyo iyahluka. I-1-komityi (150-gram) yokukhonza iqulethe malunga:
Iikhalori: 23
Iikhabhoni: 4 gram
Iiprotheni: 2 gram
Amafutha: ngaphantsi kwe-1 gram
Ifayibha: 2 grams
Isodium: 747mg
I-Vitamin B6: 19% yexabiso lemihla ngemihla (DV)
I-Vitamin C: i-22% ye-DV
I-Vitamin K: i-55% ye-DV
I-Folate: i-20% ye-DV
Intsimbi: 21% ye-DV
I-Niacin: i-10% ye-DV
I-Riboflavin: i-24% ye-DV
Imifuno emininzi eluhlaza ivithamin K kwaye ziyimithombo yokutya efanelekileyo yeevithamini ze-riboflavin. Kimchi Idla ngokuba ngumthombo omkhulu wezi zondlo, njengoko ihlala iqulethe imifuno embalwa eluhlaza efana nekale, iseleri, kunye nesipinatshi.
I-Vitamin K idlala indima ebalulekileyo kwimisebenzi emininzi yomzimba, kuquka i-metabolism yamathambo kunye ne-blood clotting, ngelixa i-riboflavin inceda ekuveliseni amandla, ukukhula kwamaselula kunye nokulawula imetabolism.
Ziziphi iiNzuzo zokuTya iKimchi?
Ixhasa impilo yamathumbu kunye nokwetyisa
KimchiEkubeni yenziwe ngokubilisa, iluncedo emathunjini.
Ineprotheyini ephezulu, i-fiber, iivithamini, i-carotenoids, i-glucosinolates kunye ne-polyphenols, iqulethe i-lactic acid bacteria (LAB) efanelekileyo kunye neempawu zokugaya.
Yehlisa i-cholesterol kwaye ithintele ukutyeba
ebantwini nakwiimpuku kimchi Amandla okuchasana nokutyeba sele ehlolisisiwe. Njengenxalenye yophononongo, iimpukuimchi supplement diet Ukuncipha okuphawulekayo kwi-serum cholesterol, i-triglycerides, i-low-density lipoprotein (LDL) amanqanaba e-cholesterol, kunye namanqanaba e-cholesterol epheleleyo kwisibindi kunye ne-epididymal adipose tissue zabonwa.
KimchiUmgubo wepepile obomvu, osetyenziswa kwezamayeza, utyebile kwi<em>capsaicin, enokubangela ukulahleka kwamafutha emzimbeni. Ikwenza oku ngokuvuselela imithambo yomqolo kunye nokuvula ukukhutshwa kweecatecholamines kumadlala omzimba.
I-catecholamines ke ikhawuleza i-metabolism yomzimba kunye nokunciphisa umxholo we-fat.
Ineempawu ezichasayo
Kimchiisifuba sobuncwane be-phytochemicals. I-Indole compounds - i-ß-sitosterol, i-benzyl isothiocyanate kunye ne-thiocyanate - zizona zixhobo eziphambili ezisebenzayo kumxholo wayo.
Ukwenza iKimchiItswele kunye negalikhi, ezisetyenziswa kuyo iquercetin Iqulethe iiglucosides.
Ukongeza, ezinye iintlobo ze-LAB ( I-Lactobacillus paracasei I-LS2) ibonakaliswe ukunyanga isifo sofuba (IBD) kunye ne-colitis. KimchiEzi bhaktheriya zibangele ukunciphisa i-pro-inflammatory compounds (i-interferons, i-cytokines kunye ne-interleukins).
Kufuphi kimchiIBD, isifo sokutya, isifo se-reflux ye-gastroesophageal (GERD)Inokunciphisa ubunzima bezifo ezivuthayo ezifana ne-atherosclerosis, ukuvuvukala kwamathumbu kunye nesifo sikashukela.
Ineempawu zokuchasa ukuguga kunye ne-neuroprotective
Izifundo ngeempuku kimchiyabonisa ukuba ineempawu ze-neuroprotective. Inokuphinda idlale indima ebalulekileyo ekulibaziseni ukuguga ngenxa yesiphumo sayo se-antioxidant.
I-phytochemicals kumxholo wayo (kuquka i-caffeic acid, i-coumaric acid, i-ferulic acid, i-myricetin, i-glucoalysin, i-gluconapine kunye ne-progoitrin) inokuphelisa iintlobo ze-oksijini ezisebenzayo (ROS) ezivela egazini. Ngaloo ndlela, zikhusela i-neurons kuhlaselo lwe-ROS.
KimchiI-antioxidant, i-anti-inflammatory, lipolytic kunye ne-neuroprotective properties ikhusela ingqondo ekugugeni kunye nokulahlekelwa kwememori.
Inceda ukomeleza amajoni omzimba
Isityebi kwiiprobiotics, njengoko i-70 ukuya kwi-80 ipesenti ye-immune system igcinwe emathunjini kimchiInokukunceda ukulwa nosulelo lwebhaktheriya, iintsholongwane, izifo eziqhelekileyo kunye neemeko ezinzima ezingapheliyo. Iiprobiotics zinezibonelelo kunyango okanye kuthintelo lwe:
- Urhudo
– Eczema
-Iirritable bowel syndrome (IBS)
– Ukudumba kwesilonda
– Isifo sikaCrohn
– H. pylori (unobangela wezilonda)
– Usulelo lobufazi
– usulelo lomjelo womchamo
– Ukuphinda umhlaza wesinyi
– iClostridium difficile usulelo emathunjini okubangelwa
-Pouchitis (isiphumo esinokwenzeka sotyando olususa ikholoni)
Ukongeza kwiprobiotics iqulethe kimchiIgcwele izithako ezaziwa ukuvuselela ukusebenza komzimba okunempilo.
Ngokufana neenzuzo ze-cayenne pepper, i-cayenne powder powder nayo ine-anti-carcinogenic kunye ne-antioxidant effects. Inokukunceda ukukhusela ukutya ekonakalisweni njengoko iqulethe iimpawu zendalo zokulwa ne-antibacterial.
Igalikhi yenye i-immune system booster, ethintela imisebenzi yeentsholongwane ezininzi ezinobungozi, ukulwa nokudinwa kunye.
Ijinja sisithako esiluncedo esinceda ukukhulula amalungu okugaya, ukondla amathumbu, ukulwa neebhaktheriya kunye nokuchacha ngokukhawuleza ekuguleni.
Kwaye ekugqibeleni, i-kale yimifuno ye-cruciferous ebonelela nge-anti-inflammatory, antioxidant, i-vitamin A, i-vitamin C, i-vitamin K kunye nezinye izondlo ezibalulekileyo.
Ezinye iikhemikhali ze-biochemicals, ezibandakanya i-isocyanate kunye ne-sulfites, ezifumaneka kwikhaphetshu kunye nemifuno ye-cruciferous iyasebenza ekuncedeni ukuthintela umhlaza kunye nokukhupha isinyithi esinzima kwisibindi, izintso kunye namathumbu amancinci.
KimchiEnye inzuzo ye-fenugreek yi-fibers ye-prebiotic efumaneka kwiklabishi, i-radish kunye nezinye izithako ezinceda ukuphucula ukusebenza komzimba, ngakumbi kwizitho zokugaya.
Inomthamo wefiber ephezulu
Kimchi Yenziwe ngokuyinhloko kwimifuno. Imifuno ibonelela nge-fiber yokutya, egcwalisa kwaye inenzuzo yokugaya kunye nempilo yentliziyo.
Ikhaphetshu ngumthombo olungileyo wefiber. Iphezulu kumthamo kodwa iphantsi kwiikhalori kunye neecarbohydrates. Abantu abasebenzisa i-fiber ephezulu yokutya banomngcipheko ophantsi we-coronary heart disease, i-stroke, uxinzelelo lwegazi, isifo seswekile, ukutyeba kunye nezifo ezithile zesisu.
ngexabiso elincinci kimchi Inokunceda ukufikelela kwifiber yakho yemihla ngemihla.
Ibonelela nge-antioxidants enokunceda ukulwa nomhlaza
KimchiIgcwele ukutya okuchasayo kunye neziqholo ezaziwa ngokuba kukutya okulwa nomhlaza. Inika impilo engcono kunye nokuphila ixesha elide kwaye inciphisa uxinzelelo lwe-oxidative.
I-garlic, i-ginger, i-radishes, i-paprika, kunye ne-scallions nazo ziphezulu kwiipropati ze-antioxidant ezinceda ukunciphisa ukuvuvukala.
Ukutya okuchasene nokuvuvukala kubalulekile ekukhuseleni izifo ezingapheliyo ezinxulumene noxinzelelo lwe-oxidative, njengomhlaza, ukuphazamiseka kwengqondo, kunye nezifo ze-coronary artery.
Uphando lubonisa ukuba i-capsaicin compound efumaneka kwi-cayenne pepper powder inceda ukunciphisa amathuba okuba nomhlaza wemiphunga.
Izifundo ezahlukeneyo zabemi zibonisa unxibelelwano phakathi kokunyuka kokusetyenziswa kwegalikhi kunye nokunciphisa imingcipheko yee-cancer ezithile, kubandakanya umhlaza wesisu, i-colon, i-esophagus, i-pancreas kunye nebele.
Ukongeza, i-indole-3-carbinol efunyenwe kwikhaphetshu inxulunyaniswe nokuncipha kwamathumbu emathunjini kunye nomhlaza wekoloni.
Ziziphi iingozi zeKimchi?
Ngokubanzi, kimchi inkxalabo enkulu yokhuseleko ityhefu yokutyad.
Kutshanje, oku kutya kuye kwadityaniswa nokuqhambuka kwe-E. coli kunye ne-norovirus.
Nangona ukutya okuvundisiweyo ngokuqhelekileyo akuthwali ii-pathogens zokutya, kimchiAmacandelo ayo kunye nokulungelelaniswa kweentsholongwane kuthetha ukuba usengozini yokugula kokutya.
Ngoko ke, abantu abanamajoni omzimba abuthathaka kufuneka balumke xa besitya esi sidlo.
Abo banoxinzelelo lwegazi kufuneka batye ngononophelo ngenxa yetyuwa eninzi.
Uyenza njani iKimchi
amanani amakhulu eKorea nakwezinye iindawo zehlabathi kimchi Kukho iresiphi. Namhlanje, amakhulukhulu eendlela ezahlukahlukeneyo zokulungiselela anokufunyanwa ehlabathini lonke, zonke zimiselwa bubude bokuvubela, izithako eziphambili zemifuno, nomxube weziqholo ezisetyenziselwa incasa esityeni.
Yesintu iresiphi yekimchiEzona zihlandlo ziqhelekileyo kwi-gravy ziquka i-brine, i-scallions, i-paprika, i-ginger, i-radishes eqoshiwe, i-shrimp okanye i-fish paste, kunye negalikhi.
Ungazama ukuzenza ngokwakho ekhaya usebenzisa iresiphi elula engezantsi.
Iresiphi yeKimchi yasekhaya
izinto
- 1 ikhaphetshu emfusa ephakathi
- 1/4 indebe ye-Himalayan okanye ityuwa yolwandle lweCeltic
- 1/2 indebe yamanzi
- 5-6 i-clove yegalikhi ecolekileyo
- 1 ithisipuni ijinja entsha egayiweyo
- I-1 ithispoon ye-coconut iswekile
- I-2 ukuya kwi-3 yecephe ye-flavour yokutya kwaselwandle, njenge-sauce yentlanzi
- I-1 ukuya kwi-5 isipuni se-pepper ebomvu yaseKorea
- I-radish yaseKorea okanye i-daikon radish, ihlutshiwe kwaye inqunywe kakuhle
- 4 i-anyanisi entwasahlobo
Kwenziwa njani?
– Beka ikhaphetshu ngobude kwaye ususe imbewu. Emva koko usike ube yimicu emincinci.
– Galela ityuwa kwikhaphetshu kwisitya esikhulu. Sebenzisa ityuwa kwikhaphetshu ngezandla zakho de ithambe kwaye amanzi aqalise ukuphuma.
– Gxumeka ikhaphetshu kangangeyure ezi-1 ukuya kwezi-2, emva koko uyihlakulele phantsi kwamanzi imizuzu embalwa. Kwisitya esincinci, xuba igalikhi, i-ginger, i-coconut iswekile kunye nesosi yeentlanzi ukwenza i-paste egudileyo, uze uyifake kwisitya kunye neklabishi.
– Yongeza iradish enqunqiweyo, itswele eliluhlaza kunye nomxube weziqholo. Emva koko xuba zonke izithako kunye usebenzisa izandla zakho de zigqunywe. Beka umxube kwisitya esikhulu seglasi kwaye uyicinezele de i-brine igubungele imifuno.
– Shiya indawo ethile kunye nomoya phezulu kwingqayi (ibalulekile ekuvundiseni). Vala isiciko ngokuqinileyo kwaye uvumele ingqayi ihlale kwindawo yokushisa kwe-1 ukuya kwiintsuku ze-5.
– Khangela kanye ngosuku, ucinezela ukuba kuyimfuneko ukugcina imifuno phantsi kwe-liquid brine. Emva kweentsuku ezimbalwa, yingcamle ukuze ubone ukuba ayimuncu na.
Amanqaku ekufanele uwafunde
