Iyini i-Kimchi futhi Yenziwa Kanjani? Izinzuzo Nezingozi

Isiko liyingxenye ebalulekile yawo wonke amasiko. Kungokufanayo emakhishini. Konke ukudla emhlabeni kunezinye izindlela zokupheka zendabuko. Ukudla kwendabuko esizokuhlola esihlokweni sethu kimchi okungukuthi ama-pickle aseKorea.

"I-Kimchi iyisidlo sendabuko lapho kudliwa khona" Kulabo ababuzayo, empeleni akukona ukudla, kuyisitsha esiseceleni, futhi isidlo sasendulo saseKorea.

Iyini i-Kimchi, Yenziwa Ngani?

KimchiKuyisitsha esivutshiwe esivela eKorea. Yenziwe ngezinhlobonhlobo zemifino (ikakhulukazi i-bok choy ne-paprika yaseKorea) nezinongo ezihlukahlukene.

Yaqala ezinkulungwaneni zeminyaka edlule futhi iyingqayizivele zokupheka kimchi Iyaqhubeka nokuhlala eKorea izizukulwane ngezizukulwane.

Sekuyisikhathi eside yaziwa ngokuthi isidlo sikazwelonke saseKorea futhi ukuthandwa kwayo kukhula emhlabeni jikelele.

Ngokwemibhalo egciniwe yomlando, ezikhathini zasendulo, abalimi baseKorea bakha indlela yokugcina ubusika obubandayo obubandayo obabunzima kwezolimo.

Le ndlela - ukuvutshelwa - iyindlela yokulondoloza imifino ngokugqugquzela ukukhula kwama-microorganisms emvelo. Ngoba, kimchiinamagciwane e-lactic acid anenzuzo akhula ngosizo lwezinto ezingavuthiwe, okuyiklabishi, i-paprika nezinongo.

I-Kimchi Nutritional Value

KimchiIdumela layo alitholakali nje kuphela ekunambithekeni kwayo okuyingqayizivele, kodwa futhi kusukela kuphrofayili yayo ephawulekayo yokudla okunomsoco kanye nempilo. 

Kuwukudla okunekhalori ephansi futhi kugcwele izakhamzimba.

Njengesinye sezithako zayo eziyinhloko, i-bok choy inikeza amavithamini A no-C, okungenani amaminerali ayi-10 ahlukene nama-amino acid angaphezu kuka-34.

Okuqukethwe kwe-Kimchi ziyahlukahluka kakhulu, iphrofayili ngqo izakhi iyahluka. Inkomishi engu-1 (150-gram) esetshenziswayo iqukethe cishe:

Amakhalori: 23

Ama-carbohydrate: 4 g

Amaprotheni: 2 gram

Amafutha: ngaphansi kwe-1 igremu

I-fiber: 2 amagremu

I-Sodium: 747mg

I-Vitamin B6: 19% Wevelu Yansuku zonke (DV)

I-Vitamin C: 22% we-DV

I-Vitamin K: 55% we-DV

I-Folate: 20% we-DV

Insimbi: 21% we-DV

I-Niacin: 10% ye-DV

I-Riboflavin: 24% ye-DV

Imifino eminingi eluhlaza vitamin K futhi ziyimithombo emihle yokudla yamavithamini e-riboflavin. Kimchi Imvamisa iwumthombo omuhle kakhulu wale misoco, njengoba ivame ukuqukatha imifino embalwa eluhlaza njenge-kale, isilimo esidliwayo esinamagatsha anamanzi, nesipinashi.

Uvithamini K udlala indima ebalulekile emisebenzini eminingi yomzimba, okuhlanganisa ukugayeka kokudla kwamathambo kanye nokujiya kwegazi, kuyilapho i-riboflavin isiza ekukhiqizeni amandla, ukukhula kwamangqamuzana kanye nokulawula umzimba.

Yiziphi Izinzuzo Zokudla I-Kimchi?

Isekela impilo yamathumbu nokugaya

KimchiNjengoba yenziwa ngokuvutshelwa, inenzuzo emathunjini.

Inamaprotheni amaningi, i-fiber, amavithamini, ama-carotenoids, ama-glucosinolates nama-polyphenols, aqukethe amagciwane amahle e-lactic acid (LAB) anezici zokugaya ukudla.

Yehlisa i-cholesterol futhi ivimbele ukukhuluphala

kubantu namagundane kimchi Amandla okulwa nokukhuluphala ahlolisisiwe. Njengengxenye yocwaningo, amagundaneimchi supplement diet Ukuncipha okuphawulekayo kwe-serum cholesterol, triglycerides, low-density lipoprotein (LDL) cholesterol, kanye namazinga e-cholesterol ephelele esibindini nasezicubu ze-epididymal adipose kwabonwa.

KimchiImpushana kapelepele obomvu, esetshenziswa kwezokwelapha, inothe nge-capsaicin, engase futhi ibangele ukulahlekelwa kwamafutha emzimbeni. Lokhu ikwenza ngokushukumisa imizwa yomgogodla kanye nokwenza kusebenze ukukhululwa kwama-catecholamine ezindlala ze-adrenal zomzimba.

Ama-catecholamine abe esesheshisa umzimba womzimba futhi anciphise okuqukethwe kwamafutha.

Inezici zokuqeda ukuvuvukala

Kimchiisifuba esiyigugu sama-phytochemicals. I-Indole compounds - i-ß-sitosterol, i-benzyl isothiocyanate ne-thiocyanate - yizithako eziyinhloko ezisebenzayo kokuqukethwe kwayo.

Ukwenza i-kimchiU-anyanisi kanye negalikhi, ezisetshenziswa lapho i-quercetin Iqukethe ama-glucosides.

Ngaphezu kwalokho, ezinye izinhlobo ze-LAB ( I-Lactobacillus paracasei I-LS2) ikhonjiswe ukwelapha isifo samathumbu esivuvukalayo (IBD) kanye ne-colitis. KimchiLawa mabhaktheriya abangela ukwehla kwezinhlanganisela ezikhuthaza ukuvuvukala (ama-interferon, ama-cytokines nama-interleukins).

Kafushane kimchiI-IBD, i-colitis, isifo se-reflux ye-gastroesophageal (GERD)Kunganciphisa ubulukhuni bezifo ezivuthayo ezifana ne-atherosclerosis, ukuvuvukala kwamathumbu kanye nesifo sikashukela.

Inezici zokulwa nokuguga kanye ne-neuroprotective

Izifundo ngamagundane kimchiibonise ukuthi inezici ze-neuroprotective. Ingase futhi idlale indima ebalulekile ekubambezeleni ukuguga ngenxa yomphumela wayo we-antioxidant.

Amakhemikhali e-phytochemicals kokuqukethwe kwawo (okuhlanganisa i-caffeic acid, i-coumaric acid, i-ferulic acid, i-myricetin, i-glucoalysin, i-gluconapine ne-progoitrin) ingaqeda izinhlobo ze-oxygen esebenzayo (ROS) egazini. Ngakho-ke, bavikela ama-neurons ekuhlaselweni kwe-ROS. 

KimchiI-antioxidant, anti-inflammatory, lipolytic kanye ne-neuroprotective properties ivikela ubuchopho ekugugeni nasekulahlekelweni kwenkumbulo.

Isiza ukuqinisa amasosha omzimba

Icebile ngama-probiotics, njengoba amaphesenti angama-70 kuya kwangu-80 amasosha omzimba egcinwa emathunjini kimchiKungasiza futhi ukulwa nezifo ezibangelwa amagciwane, amagciwane, izifo ezivamile kanye nezimo ezimbi kakhulu ezingelapheki. Ama-probiotics anezinzuzo ekwelapheni noma ekuvimbeleni:

- Uhudo

- Eczema 

- I-Irritable bowel syndrome (IBS)

- I-ulcerative colitis

– Isifo sikaCrohn

– H. pylori (isizathu sezilonda)

– Izifo zesitho sangasese sowesifazane

– izifo zomgudu womchamo

– Ukubuya komdlavuza wesinye

- I-Clostridium difficile ukutheleleka emathunjini okubangelwa

I-Pouchitis (umphumela ongase ube khona wokuhlinzwa osusa ikholoni)

Ngaphezu kwama-probiotics aqukethe kimchiIgcwele izithako ezaziwa ukuthi zivuselela ukusebenza komzimba okunempilo.

Ngokufana nezinzuzo zikapelepele we-cayenne, i-cayenne pepper powder nayo inemiphumela elwa nomdlavuza kanye ne-antioxidant. Kungasiza ukuvimbela ukudla ukuthi kungonakali njengoba kuqukethe izinto zemvelo ezilwa namagciwane.

I-garlic ingenye i-immune system booster, evimbela imisebenzi yamagciwane amaningi ayingozi, ukulwa nokukhathala kanye.

Ujinja uyisithako esizuzisayo esiza ukukhulula izitho zokugaya ukudla, ukondle amathumbu, ukulwa namagciwane futhi ululame ngokushesha ekuguleni.

Futhi ekugcineni, i-kale iyimifino e-cruciferous ehlinzeka ngokulwa nokuvuvukala, i-antioxidant, i-vitamin A, i-vitamin C, i-vitamin K nezinye izakhi ezibalulekile.

Amanye amakhemikhali ezinto eziphilayo, kuhlanganise ne-isocyanate nama-sulfite, atholakala eklabishi nasemifino ye-cruciferous ayasebenza ekusizeni ukuvimbela umdlavuza futhi akhiphe ubuthi obuyinsimbi esibindini, ezinso, namathumbu amancane.

KimchiEnye inzuzo ye-fenugreek yizintambo ze-prebiotic ezitholakala eklabishi, i-radish nezinye izithako ezisiza ukuthuthukisa ukuzivikela komzimba, ikakhulukazi ezithweni zokugaya.

Inokuqukethwe okuphezulu kwe-fiber

Kimchi Yenziwa ngokuyinhloko ngemifino. Imifino inikeza i-fiber yokudla, egcwalisa futhi inenzuzo ekugayeni kanye nempilo yenhliziyo.

Iklabishi iwumthombo omuhle kakhulu we-fiber. Iphezulu ngevolumu kepha iphansi ngamakhalori nama-carbohydrate. Abantu abadla i-fiber yokudla ephezulu banengozi ephansi yesifo senhliziyo, unhlangothi, umfutho wegazi ophakeme, isifo sikashukela, ukukhuluphala kanye nezifo ezithile zesisu.

ngamanani amancane kimchi Ingasiza nasekufinyeleleni ukudla kwakho kwansuku zonke kwe-fiber.

Inikeza ama-antioxidants angasiza ukulwa nomdlavuza

KimchiIgcwele ukudla okuqeda ukuvuvukala nezinongo okwaziwayo ukuthi ziwukudla okulwa nomdlavuza. Inikeza impilo engcono kanye nokuphila isikhathi eside futhi ibambezela ukucindezeleka okwenziwe nge-oxidative.

I-garlic, i-ginger, i-radishes, i-paprika, nama-scallions nazo ziphezulu ezakhini ze-antioxidant ezisiza ukunciphisa ukuvuvukala.

Ukudla okulwa nokuvuvukala kubalulekile ekuvimbeleni izifo ezingapheli ezihlobene nokucindezeleka okwenziwe nge-oxidative, njengomdlavuza, ukuphazamiseka kwengqondo, kanye nezifo ze-coronary artery.

Ucwaningo lukhombisa ukuthi i-capsaicin compound etholakala ku-cayenne pepper powder isiza ukunciphisa amathuba okuba nomdlavuza wamaphaphu.

Ucwaningo oluningi lwabantu lukhombisa ukuhlobana phakathi kokwanda kokusetshenziswa kukagalikhi kanye nokunciphisa izingozi zomdlavuza othile, okuhlanganisa umdlavuza wesisu, ikholoni, umminzo, amanyikwe namabele.

Ukwengeza, i-indole-3-carbinol etholakala eklabishi iye yahlotshaniswa nokunciphisa ukuvuvukala kwamathumbu kanye nomdlavuza wekoloni.

Yiziphi Izingozi zeKimchi?

Ngokuvamile, kimchi ukukhathazeka okukhulu kwezokuphepha ukudla okunoshevud.

Muva nje, lokhu kudla kuye kwaxhunyaniswa nokuqubuka kwe-E. coli kanye ne-norovirus.

Nakuba ukudla okuvutshiwe ngokuvamile akuphathi amagciwane atholakala ekudleni, kimchiIzingxenye zayo kanye nokuvumelana nezimo kwamagciwane kusho ukuthi isengozini yokugula okubangelwa ukudla.

Ngakho-ke, abantu abanamasosha omzimba abuthakathaka kufanele baqaphele lapho bedla lesi sidlo.

Labo abanomfutho wegazi ophezulu kufanele nabo bawudle ngokucophelela ngenxa yobuningi bawo bakasawoti.

Indlela yokwenza i-Kimchi

amanani amakhulu eKorea nakwezinye izingxenye zomhlaba kimchi Kukhona iresiphi. Namuhla, amakhulu ezindlela zokulungiselela ezihlukahlukene zingatholakala emhlabeni wonke, zonke zinqunywa ubude bokuvutshelwa, izithako eziyinhloko zemifino, kanye nengxube yezinongo ezisetshenziselwa ukunambitha isidlo.

Okwesiko iresiphi ye-kimchiIzinongo ezivame kakhulu ku-gravy zihlanganisa i-brine, ama-scallions, i-paprika, i-ginger, ama-radishes aqoshiwe, ama-shrimp noma i-fish paste, ne-garlic.

Ungazama ukuzenzela wena ekhaya usebenzisa iresiphi elula engezansi.

Iresiphi eyenziwe ekhaya ye-Kimchi

izinto

• 1 iklabishi eliphakathi nendawo elinsomi
• 1/4 indebe ye-Himalayan noma i-Celtic sea usawoti
• 1/2 indebe yamanzi
• 5-6 ama-clove ka-garlic oqoshiwe
• 1 ithisipuni i-ginger egayiwe
• 1 ithisipuni likakhukhunathi ushukela
• 2 kuya ku-3 wezipuni zokudla kwasolwandle, njenge-fish sauce
• Izipuni eziyi-1 kuya kwezi-5 ze-pepper ebomvu yaseKorea
• Isithombo saseKorea noma i-daikon radish, sihlutshiwe futhi sinqunywe kahle
• 4 anyanisi entwasahlobo

 Kwenziwa kanjani?

– Hlukanisa iklabishi ngobude bese ukhipha imbewu. Bese usike ube yimichilo emincane.

– Faka isawudo ekhabitshini esitsheni esikhulu. Faka usawoti eklabishini ngezandla zakho kuze kuthambe futhi amanzi aqale ukuphuma.

– Cwilisa ikhabishi ihora elilodwa ukuya kwamabili, bese ulihlanza ngaphansi kwamanzi imizuzu embalwa. Endishini encane, hlanganisa ugalikhi, ujinja, ushukela kakhukhunathi kanye nesoso yenhlanzi ukuze wenze inhlama ebushelelezi, bese uyifaka endishini neklabishi.

– Faka iradish eqotshiweyo, ihanyanisi eluhlaza kanye lezinongo. Bese uhlanganisa zonke izithako ndawonye usebenzisa izandla zakho kuze kuhlanganiswe. Faka ingxube embizeni enkulu yengilazi bese uyicindezela kuze kube yilapho i-brine ihlanganisa imifino.

– Shiya isikhala kanye nomoya phezulu egabheni (okubalulekile ekuvubeleni). Vala isivalo ngokuqinile futhi uvumele imbiza ihlale ekamelweni lokushisa izinsuku ezingu-1 kuya kwezingu-5.

– Hlola kanye ngosuku, ucindezela uma kunesidingo ukuze ugcine imifino ngaphansi kwe-liquid brine. Ngemva kwezinsuku ezimbalwa, yinambithe ukuze ubone ukuthi imuncu ngokuzikhethela.