Ubwino Wodabwitsa wa Kimchi

Zamkati

• 1. Zakudya zowonjezera
• 2. Lili ndi maantibiotiki
• 3. Limbikitsani chitetezo chanu cha mthupi
• 4. Mutha kuchepetsa kutupa
• 5. Achepetse kukalamba
• 6. Mutha kupewa matenda a yisiti
• 7. Mulole kuthandiza kuwonda
• 8. Atha kuthandizira thanzi la mtima
• 9. Zosavuta kupanga panyumba
• Kodi kimchi ili ndi zovuta zilizonse?
• Mfundo yofunika

Zakale, sizinakhale zotheka nthawi zonse kulima masamba atsopano chaka chonse.

Chifukwa chake, anthu adapanga njira zosungira zakudya, monga pickling ndi Fermentation - njira yomwe imagwiritsa ntchito ma enzyme kuti apange kusintha kwa mankhwala pachakudya.

Kimchi ndi mbale yachikhalidwe yaku Korea yopangidwa ndi ndiwo zamasamba zamchere. Amakhala ndi kabichi ndi zokometsera monga shuga, mchere, anyezi, adyo, ginger, ndi tsabola.

Itha kudzitamandiranso masamba ena, kuphatikizapo radish, udzu winawake, karoti, nkhaka, biringanya, sipinachi, ma scallion, beets, ndi mphukira za nsungwi.

Ngakhale nthawi zambiri imawira kwa masiku angapo kapena milungu ingapo musanatumikire, imathanso kudyedwa mwatsopano, kapena yopanda chofufumitsa, mukangokonzekera.

Zakudya izi sizokometsera zokha, komanso zimapindulitsanso (),.

Nazi maubwino 9 apadera a kimchi.

1. Zakudya zowonjezera

Kimchi ali ndi michere yambiri koma alibe mafuta ambiri.

Yokha, kabichi waku China - chimodzi mwazinthu zazikulu zopangira kimchi - amakhala ndi mavitamini A ndi C, mchere wosachepera 10, komanso ma amino acid () oposa 34.

Popeza kimchi imasiyanasiyana pophatikizira, mawonekedwe ake enieni azakudya amasiyana pakati pa magulu ndi zopangidwa. Komabe, chikho chimodzi (150-gramu) chotumikirako chili ndi pafupifupi (,):

• Ma calories: 23
• Ma carbs: 4 magalamu
• Mapuloteni: 2 magalamu
• Mafuta: osakwana 1 gramu
• CHIKWANGWANI: 2 magalamu
• Sodiamu: 747 mg
• Vitamini B6: 19% ya Daily Value (DV)
• Vitamini C: 22% ya DV
• Vitamini K: 55% ya DV
• Zolemba: 20% ya DV
• Chitsulo: 21% ya DV
• Niacin: 10% ya DV
• Riboflavin: 24% ya DV

Zomera zambiri zobiriwira ndizopatsa thanzi vitamini K ndi riboflavin. Chifukwa kimchi nthawi zambiri imakhala ndi nyama zobiriwira zingapo, monga kabichi, udzu winawake, ndi sipinachi, ndimomwe zimathandizira kwambiri pazakudya izi.

Vitamini K amatenga gawo lofunikira pantchito zambiri zamthupi, kuphatikiza kagayidwe ka mafupa ndi kutseka magazi, pomwe riboflavin imathandizira kuwongolera mphamvu zamagetsi, kukula kwama cell, ndi metabolism (6, 7).

Kuphatikiza apo, njira yothira itha kupanga michere yowonjezera yomwe imalowetsedwa mosavuta ndi thupi lanu (,,).

Kimchi ali ndi thanzi labwino. Mbaleyo imakhala ndi ma calories ochepa koma yodzaza ndi michere monga chitsulo, folate, ndi mavitamini B6 ndi K.

2. Lili ndi maantibiotiki

Njira yotsekemera ya lacto yomwe kimchi imachita imapangitsa kuti ikhale yapadera kwambiri. Zakudya zopangidwa ndi thovu sizimangokhala ndi nthawi yotalikirapo koma amakhalanso ndi kukoma komanso kununkhira ().

Kutentha kumachitika pamene wowuma kapena shuga amasandulika mowa kapena asidi ndi zamoyo monga yisiti, nkhungu, kapena mabakiteriya.

Lacto-Fermentation amagwiritsa ntchito bakiteriya Lactobacillus kuswa shuga kukhala lactic acid, yomwe imapatsa kimchi mawonekedwe ake owuma.

Akatengedwa ngati chowonjezera, Bakiteriya iyi imatha kukhala ndi maubwino angapo, kuphatikiza zochizira monga hayfever ndi mitundu ina ya m'mimba (,, 14,).

Kutentha kumapangitsanso malo omwe amalola mabakiteriya ena ochezeka kuti azisangalala ndikuchulukirachulukira. Izi zikuphatikiza maantibiobio, omwe ndi tizilombo tomwe timakhala tomwe timapindulitsa paumoyo wathu tikamadya kwambiri (,).

M'malo mwake, amalumikizidwa ndi chitetezo kapena kusintha kosiyanasiyana, kuphatikiza:

• mitundu ina ya khansa (,,)
• chimfine ()
• kudzimbidwa ()
• thanzi m'mimba (,, 24,,)
• thanzi la mtima ()
• thanzi lamisala ()
• mikhalidwe ya khungu (,,,)

Kumbukirani kuti zambiri mwazofukufukuzi ndizokhudzana ndi mapiritsi owonjezera a ma probiotic osati ndalama zomwe zimapezeka mu kimchi.

Maantibiotiki a kimchi amakhulupirira kuti ndiwo amachititsa zabwino zake zambiri. Komabe, pakufunika kafukufuku wambiri pazotsatira za maantibiotiki ochokera kuzakudya zofufumitsa (,,).

Zakudya zopangidwa ndi zofukiza monga kimchi zimapereka maantibiotiki, omwe angathandize kupewa ndikuchiza matenda angapo.

3. Limbikitsani chitetezo chanu cha mthupi

Pulogalamu ya Lactobacillus Bakiteriya wa kimchi atha kukulitsa thanzi lanu.

Pakafukufuku mu mbewa, omwe adabayidwa Lactobacilluschomera - kupsyinjika komwe kumafala mu kimchi ndi zakudya zina zofufumitsa - anali ndi magulu ochepa a TNF alpha, chikhomo chotupa, kuposa gulu lolamulira ().

Chifukwa ma alpha a TNF nthawi zambiri amakwezedwa pakatenga matenda komanso matenda, kuchepa kumawonetsa kuti chitetezo chamthupi chimagwira bwino (,).

Kafukufuku woyeserera yemwe adadzipatula Lactobacillus chomera Kuchokera ku kimchi nawonso adawonetsa kuti bakiteriya iyi imakhala ndi mphamvu zowonjezera m'thupi ().

Ngakhale zotsatirazi zikulonjeza, kafukufuku wamunthu amafunikira.

Mtundu wina wa Lactobacillus yopezeka mu kimchi itha kulimbikitsa chitetezo cha mthupi lanu, ngakhale kufufuza kwina kuli kofunika.

4. Mutha kuchepetsa kutupa

Maantibiotiki ndi mankhwala omwe amagwiritsidwa ntchito mu kimchi ndi zakudya zina zofufumitsa zitha kuthana ndi kutupa (,).

Mwachitsanzo, kafukufuku wa mbewa adawulula kuti HDMPPA, imodzi mwazinthu zazikulu kwambiri mu kimchi, idalimbikitsa thanzi la mtsempha wamagazi poletsa kutupa ().

Pakafukufuku wina wama mbewa, kuchotsedwa kwa kimchi kwa 91 mg pa paundi ya kulemera kwa thupi (200 mg pa kg) yoperekedwa tsiku lililonse kwa milungu iwiri kumachepetsa ma enzymes okhudzana ndi kutupa ().

Pakadali pano, kafukufuku wofufuza adatsimikizira kuti HDMPPA imawonetsa zinthu zotsutsana ndi zotupa poletsa ndikuletsa kutulutsa mankhwala opatsirana ().

Komabe, maphunziro aanthu akusowa.

HDMPPA, gulu logwira ntchito mu kimchi, lingathandize kwambiri pakuchepetsa kutupa.

5. Achepetse kukalamba

Kutupa kwanthawi yayitali sikungokhudzana ndi matenda ambiri, komanso kumathandizira kukalamba.

Komabe, kimchi imatha kutalikitsa moyo wamaselo pochepetsa izi.

Pakafukufuku woyesa-chubu, maselo amunthu omwe amathandizidwa ndi kimchi adawonetsa kuchuluka kwa mphamvu, zomwe zimayesa thanzi lamaselo onse - ndikuwonetsa kutalika kwa moyo wawo mosasamala zaka zawo (44).

Komabe, kafukufuku wamkulu akusowa. Maphunziro enanso ambiri amafunika kuti kimchi isanalandiridwe ngati mankhwala olimbana ndi ukalamba.

Kafukufuku wofufuza akuwonetsa kuti kimchi imachedwetsa ukalamba, ngakhale kuli kofunika kufufuza zambiri.

6. Mutha kupewa matenda a yisiti

Maantibiotiki a Kimchi ndi mabakiteriya athanzi amatha kuthandiza kupewa matenda a yisiti.

Matenda a yisiti kumaliseche kumachitika pamene Kandida fungus, yomwe nthawi zambiri imakhala yopanda vuto, imachulukitsa mwachangu mkati mwa nyini. Oposa azimayi 1.4 miliyoni ku United States amathandizidwa chaka chino ().

Popeza bowa uyu akhoza kuyamba kulimbana ndi maantibayotiki, ofufuza ambiri akufuna chithandizo chachilengedwe.

Phukusi loyesera komanso kafukufuku wazinyama akuwonetsa kuti mitundu ina ya Lactobacillus nkhondo Kandida. Kafukufuku wina adapeza kuti mitundu ingapo yotalikirana ndi kimchi idawonetsa maantibayotiki polimbana ndi bowa (,,).

Ngakhale, kufufuza kwina kuli kofunikira.

Zakudya zopatsa mphamvu monga kimchi zitha kuthandiza kupewa matenda a yisiti, ngakhale kafukufuku ali koyambirira.

7. Mulole kuthandiza kuwonda

Kimchi watsopano komanso wofufumitsa amakhala ndi ma calories ochepa ndipo amatha kupititsa patsogolo kunenepa ().

Kafukufuku wamasabata 4 mwa anthu 22 olemera kwambiri adapeza kuti kudya kimchi watsopano kapena wowotcha kumathandiza kuchepetsa kulemera kwa thupi, index ya body mass (BMI), ndi mafuta amthupi. Kuphatikiza apo, mitundu yofesa idatsitsa shuga m'magazi ().

Kumbukirani kuti iwo omwe amadya kimchi wofufumitsa adawonetsa kusintha kwakukuru kwamphamvu yamagazi ndi kuchuluka kwamafuta amthupi kuposa omwe adadya mbale yatsopano ().

Sizikudziwika kuti ndi katundu uti wa kimchi yemwe amachititsa kuti muchepetse kunenepa - ngakhale kuchuluka kwake kochulukira, kuchuluka kwa fiber, ndi maantibiotiki onse atha kugwira nawo gawo.

Ngakhale makinawa sakudziwika, kimchi imatha kuthandiza kuchepetsa thupi, mafuta amthupi, ngakhale kuthamanga kwa magazi komanso kuchuluka kwa shuga m'magazi.

8. Atha kuthandizira thanzi la mtima

Kafukufuku akuwonetsa kuti kimchi imachepetsa chiopsezo cha matenda amtima ().

Izi zitha kukhala chifukwa cha zotsutsana ndi zotupa, monga umboni waposachedwa ukusonyeza kuti kutupa kumatha kukhala komwe kumayambitsa matenda amtima (52,,).

Pakafukufuku wamasabata asanu ndi atatu mu mbewa zomwe zimadyetsa cholesterol, mafuta m'magazi ndi chiwindi anali otsika mwa omwe amapatsidwa kimchi kuposa gulu lolamulira. Kuphatikiza apo, chotulutsa cha kimchi chikuwoneka kuti chikuletsa kukula kwamafuta ().

Izi ndizofunikira chifukwa kuchuluka kwamafuta m'malo awa kumatha kubweretsa matenda amtima.

Pakadali pano, kafukufuku wa sabata limodzi mwa anthu 100 adapeza kuti kudya ma ola 0.5-7.5 (15-210 magalamu) a kimchi tsiku ndi tsiku kumachepetsa kwambiri shuga wamagazi, cholesterol yonse, ndi cholesterol ya LDL (yoyipa) - zonsezi zomwe zimayambitsa matenda amtima ( ).

Komabe, kafukufuku wowonjezera wamunthu amafunikira.

Kimchi amachepetsa chiopsezo cha matenda amtima pochepetsa kutupa, kupondereza kukula kwa mafuta, komanso kuchepa kwama cholesterol.

9. Zosavuta kupanga panyumba

Ngakhale kuphika zakudya zofufumitsa kumawoneka ngati ntchito yovuta, kupanga kimchi kunyumba ndikosavuta ngati mutsatira izi ():

1. Sonkhanitsani zopangira zomwe mungasankhe, monga kabichi ndi masamba ena atsopano monga karoti, radish, ndi anyezi, kuphatikiza ginger, adyo, shuga, mchere, ufa wa mpunga, mafuta a chili, ufa wouma kapena tsabola, msuzi wa nsomba, ndi saeujeot (shrimp wowotcha ).
2. Dulani ndikutsuka masamba atsopano pambali pa ginger ndi adyo.
3. Thirani mchere pakati pa masamba a kabichi ndikusiyitsa kwa maola 2-3. Tembenuzani kabichi mphindi 30 zilizonse kuti mugawire mchere wofanana. Gwiritsani ntchito chiyerekezo cha 1/2 chikho (72 magalamu) amchere mpaka mapaundi 6 a kabichi.
4. Kuti muchotse mchere wochulukirapo, tsukani kabichi ndi madzi ndikutsuka mu colander kapena strainer.
5. Sakanizani ufa wa mpunga, shuga, ginger, adyo, mafuta a tsabola, tsabola, msuzi wa nsomba, ndi saeujeot mu phala, kuwonjezera madzi ngati kuli kofunikira. Mutha kugwiritsa ntchito zocheperako kapena zochepa kutengera momwe mumafunira kimchi yanu kuti mulawe.
6. Ponyani masamba atsopano, kuphatikizapo kabichi, mu phala mpaka ziweto zonse zitakutidwa.
7. Pakani chisakanizo mu chidebe chachikulu kapena botolo kuti musungire, onetsetsani kuti mwasindikiza bwino.
8. Lolani kimchi ipse kwa masiku atatu kutentha kapena mpaka masabata atatu pa 39 ° F (4 ° C).

Kuti mupange mtundu womwe ndi woyenera kudya zamasamba ndi nyama zamasamba, ingochotsani msuzi wa nsomba ndi saeujeot.

Ngati mumakonda kimchi yatsopano, ingoyimirani pambuyo pa sitepe 6.

Ngati musankha nayonso mphamvu, mudzadziwa kuti yakonzeka kudya ikayamba kununkhiza ndi kulawa zowawa - kapena thovu laling'ono likayamba kuyenda mumtsuko.

Pambuyo pa nayonso mphamvu, mutha kuyika mafiriji a kimchi kwa chaka chimodzi. Ipitilizabe kupesa koma pang'onopang'ono chifukwa cha kuzizira.

Kuphulika, kuphulika, kulawa kowawa, ndi kuchepetsedwa kwa kabichi zonse ndizabwino kwa kimchi. Komabe, mukawona fungo loipa kapena zizindikiro zilizonse za nkhungu, monga kanema woyera pachakudyacho, mbale yanu yawonongeka ndipo iyenera kutayidwa kunja.

Kimchi amatha kupangidwa kunyumba pogwiritsa ntchito njira zingapo zosavuta. Nthawi zambiri, imafunika kupesa masiku 3-21 kutengera kutentha komwe kuli pafupi.

Kodi kimchi ili ndi zovuta zilizonse?

Mwambiri, nkhawa yayikulu yokhudza kimchi ndi poyizoni wazakudya ().

Posachedwa, mbale iyi yolumikizidwa E. coli ndi matenda a norovirus (,).

Ngakhale zakudya zofufumitsa sizimakhala ndi tizilombo toyambitsa matenda, zosakaniza za kimchi komanso kusinthasintha kwa tizilombo toyambitsa matenda kumatanthauza kuti zimakhalabe pachiwopsezo cha matenda obwera chifukwa cha zakudya.

Mwakutero, anthu omwe ali ndi chitetezo chokwanira cha mthupi angafunike kusamala ndi kimchi.

Ngakhale anthu omwe ali ndi vuto la kuthamanga kwa magazi atha kukhala ndi nkhawa zakudya za sodium zambiri, mbale yophunzira mwa anthu 114 omwe ali ndi vutoli sanawonetse ubale wofunikira pakati pa kudya kwa kimchi ndi kuthamanga kwa magazi (59).

Kimchi ali ndi zoopsa zochepa. Komabe, mbale iyi idamangiriridwa ndi kuphulika kwa poyizoni wazakudya, chifukwa chake anthu omwe ali ndi chitetezo chamthupi chofooka angafunikire kusamala.

Mfundo yofunika

Kimchi ndi mbale yowawa yaku Korea yomwe nthawi zambiri imapangidwa kuchokera ku kabichi ndi masamba ena. Chifukwa ndi chakudya chotupitsa, chimakhala ndi maantibiotiki ambiri.

Tizilombo toyambitsa matendawa titha kupatsa kimchi maubwino angapo azaumoyo. Zitha kuthandizira chitetezo cha mthupi, kulimbikitsa kunenepa, kulimbana ndi kutupa, komanso kuchepetsa kukalamba.

Ngati mumakonda kuphika, mutha kupanga kimchi kunyumba.