Zakudya Zathanzi 16 Zodzazidwa ndi Umami Flavour

Zamkati

• 1. Mbewu Zamchere
• 2. Zakudya Zakudya Zoyipa
• 3. Tchizi Takale
• 4. Kimchi
• 5. Tiyi Wobiriwira
• 6. Zakudya Zam'madzi
• 7. Zakudya
• 8. Tomato
• 9. Bowa
• 10-16. Zakudya Zina Zomwe Mumakhala Umami
• Mfundo Yofunika Kwambiri

Umami ndi chimodzi mwazosangalatsa zisanu, kuphatikiza zokoma, zowawa, zamchere, komanso zowawa.

Idapezeka zaka zopitilira zana zapitazo ndipo imafotokozedwa bwino ngati kukoma kapena "kanyama". Mawu oti "umami" ndi achi Japan ndipo amatanthauza "kukoma kosangalatsa."

Kunena mwasayansi, umami amatanthauza kukoma kwa glutamate, inosinate, kapena guanylate. Glutamate - kapena glutamic acid - ndi amino acid wamba m'mapuloteni a masamba ndi nyama. Inosinate imapezeka makamaka munyama, pomwe guanylate imapezeka kwambiri mumizu ().

Monga zokonda zina, kuzindikira umami ndikofunikira kuti munthu akhale ndi moyo. Mankhwala a Umami amapezeka mu zakudya zamapuloteni, kotero kulawa umami kumawuza thupi lanu kuti chakudya chili ndi mapuloteni.

Poyankha, thupi lanu limatulutsa malovu ndi timadziti kuti tithandizire kugaya mapuloteniwa (2).

Kupatula pa chimbudzi, zakudya zolemera za umami zitha kukhala ndi thanzi labwino. Mwachitsanzo, kafukufuku akuwonetsa kuti akudzaza kwambiri. Chifukwa chake, kusankha zakudya zowonjezera za umami kumatha kuthandizira kuonda pochepetsa chilakolako chanu (,).

Nazi zakudya 16 za umami zokhala ndi maubwino odabwitsa azaumoyo.

1. Mbewu Zamchere

Madzi amchere amakhala ndi ma calories ochepa koma odzaza ndi michere komanso ma antioxidants.

Amakhalanso gwero labwino kwambiri la umami chifukwa cha kuchuluka kwawo kwa glutamate. Ndicho chifukwa chake makoko a m'nyanja a kombu nthawi zambiri amagwiritsidwa ntchito kuwonjezera kuya kwa msuzi ndi msuzi mu zakudya zaku Japan.

Nayi zinthu za glutamate zamitundu ingapo yamchere yamakombe a kombu pa ma ola 3.5 (100 magalamu):

• Rausu kombu: 2,290-3,380 mg
• Ma kombu: 1,610-3,200 mg
• Rishiri kombu: 1,490-1,980 mg
• Hidaka kombu: 1,260-1,340 mg
• Naga kombu: 240-1,400 mg

Zomera za m'nyanja za Nori zimakhalanso ndi glutamate - zimapereka 550-1,350 mg pa ma ola 3.5 (100 magalamu).

Ngakhale udzu wambiri wam'madzi umakhala ndi glutamate wambiri, mafunde am'nyanja zam'madzi ndizosiyana ndi 2-50 mg yokha ya glutamate pa ma ola 3.5 (100 magalamu). Izi zati, akadali wathanzi kwambiri.

Chidule Kombu ndi nori Seaweeds ndizokwera kwambiri mu umami compound glutamate. Ndicho chifukwa chake nthawi zambiri amagwiritsidwa ntchito mu msuzi kapena msuzi kuti awonjezere kuzama mu zakudya zaku Japan.

2. Zakudya Zakudya Zoyipa

Zakudya za soya zimapangidwa ndi nyemba za soya, nyemba zomwe zimakonda kwambiri ku Asia.

Ngakhale nyemba za soya zimatha kudyedwa kwathunthu, nthawi zambiri zimawotchera kapena kuzipanga muzinthu zosiyanasiyana, monga tofu, tempeh, miso, ndi msuzi wa soya.

Chosangalatsa ndichakuti, kukonza ndi kuthira nyemba za soya kumakweza zonse zomwe zili ndi glutamate, Popeza mapuloteni amagawanika kukhala ma amino acid aulere, makamaka glutamic acid ().

Nayi glutamate wazakudya zosiyanasiyana zopangidwa ndi soya pa ma ola 3.5 (100 magalamu):

• Msuzi wa soya: 400-1,700 mg
• Miso: 200-700 mg
• Natto (soya wofufumitsa): 140 mg
• Soya: 70-80 mg

Ngakhale soya amakangana chifukwa cha phytoestrogen yake, kudya zakudya zopangidwa ndi soya kumalumikizidwa ndi maubwino osiyanasiyana, kuphatikiza kuchepa kwa cholesterol m'magazi, kubereka kwabwino kwa azimayi, komanso kuchepa kwa kusamba kwa msambo (,,).

Chidule Zakudya zopangidwa ndi soya mwachilengedwe zimakhala mumtundu wa umami glutamate. Zakudya zopangidwa ndi soya ndizokwera kwambiri, popeza kuthira kumatha kuphwanya mapuloteni kukhala ma amino acid aulere, monga glutamic acid.

3. Tchizi Takale

Tchizi takale ndi tambiri mu umami compound glutamate.

Kukula kwa tchizi, mapuloteni awo amasanduka amino acid aulere kudzera munjira yotchedwa proteolysis. Izi zimakulitsa magawo awo a glutamic acid aulere (9).

Nayi zinthu zamtundu wa glutamate zamitundu yosiyanasiyana ya tchizi pa ma ola 3.5 (100 magalamu):

• Parmesan (Parmigiano Reggiano): 1,200-1,680 mg
• Tchizi cha comte: 539-1,570 mg
• Zamgululi: 760 mg
• Chingwe: 471 mg
• Tchizi chamtima: 310 mg
• Gouda: 124-295 mg
• Cheddar: 120-180 mg

Tchizi tomwe takhala zaka zazitali kwambiri, monga parmesan waku Italiya - yemwe ali ndi miyezi 24-30 - amakhala ndi kukoma kwa umami kwambiri. Ndiye chifukwa chake ngakhale pang'ono pokha zimatha kukulitsa kukoma kwa mbale (9).

Chidule Tchizi zomwe zakula nthawi yayitali zimakhala ndi kukoma kwa umami, chifukwa zimadutsa mu proteinolysis - njira yomwe imaphwanya mapuloteni kukhala ma amino acid aulere, monga glutamic acid.

4. Kimchi

Kimchi ndi mbale yaku Korea yomwe imapangidwa ndi masamba ndi zonunkhira.

Masamba awa amapsa nawo Lactobacillus mabakiteriya, omwe amawononga masamba ndikupanga michere ya m'mimba, monga ma protease, lipases, ndi amylases (, 11).

Mapuloteni amatulutsa mamolekyulu am'mapuloteni mu kimchi kukhala ma amino acid aulere kudzera mu proteinolysis. Izi zimakweza milingo ya kimchi ya umami compound glutamic acid.

Ndicho chifukwa chake kimchi imakhala ndi 240 mg ya glutamate yochititsa chidwi pa ma ola 3.5 (100 magalamu).

Sikuti kimchi imakhala ndi mankhwala a umami okha, komanso imathanso thanzi modabwitsa ndipo yolumikizidwa ndi maubwino azaumoyo, monga kupukusa chakudya chambiri komanso kutsika kwa mafuta m'magazi (,).

Chidule Kimchi ali ndi 240 mg ya glutamate yochititsa chidwi pa ma ola 3.5 (100 magalamu). Ndiwambiri mumitundu ya umami chifukwa chothira ndi Lactobacillus mabakiteriya.

5. Tiyi Wobiriwira

Tiyi wobiriwira ndi chakumwa chotchuka komanso chopatsa thanzi.

Kumwa kumalumikizidwa ndi zabwino zambiri zomwe zingakhalepo ndi thanzi, monga kuchepa kwa chiwopsezo cha mtundu wachiwiri wa matenda ashuga, kutsika kwama cholesterol "oyipa" a LDL, komanso kulemera kwa thupi (,,).

Kuphatikiza apo, tiyi wobiriwira amakhala ndi glutamate, ndichifukwa chake amakhala ndi kukoma kokoma, kowawa, komanso umami. Tiyi wobiriwira wouma mumakhala ndi 220-670 mg wa glutamate pa ma ola 3.5 (100 magalamu).

Chakumwa ichi chimakhalanso ndi theanine, amino acid yomwe imafanana ndi glutamate. Kafukufuku akuwonetsa kuti theanine amatenganso gawo pamiyeso yake yayikulu ya umami (17,).

Pakadali pano, kuwawa kwa tiyi wobiriwira kumachokera makamaka kuzinthu zomwe zimatchedwa katekini ndi ma tannins (,).

Chidule Tiyi wobiriwira amakhala ndi 220-670 mg wa glutamate pa ma ola 3.5 (100 magalamu), ndichifukwa chake amakhala ndi kukoma kokoma, kowawa, komanso umami. Ndiwokwera kwambiri ku theanine - yomwe ili ndi mawonekedwe ofanana ndi glutamate ndipo imatha kukweza magawo ake a umami.

6. Zakudya Zam'madzi

Mitundu yambiri ya nsomba ili ndi mankhwala a umami ambiri.

Zakudya zam'madzi zitha kukhala ndi glutamate komanso inosinate - yomwe imadziwikanso kuti disodium inosinate. Inosinate ndi gulu lina la umami lomwe limagwiritsidwa ntchito ngati chowonjezera chakudya (21).

Nayi zinthu zamtundu wa glutamate ndi inosinate zamitundu yosiyanasiyana ya nsomba zam'madzi pa ma ola 3.5 (100 magalamu):

Chakudya	Glutamate	Osadziwika
Ana auma sardini	40-50 mg	350-800 mg
Bolokosi wa Bonito	30-40 mg	470-700 mg
Nsomba za Bonito	1-10 mg	130-270 mg
Tuna	1-10 mg	250-360 mg
Chikopa	5-9 mg	230-290 mg
Sardines	10-20 mg	280 mg
Nsomba ya makerele	10-30 mg	130-280 mg
Cod	5-10 mg	180 mg
Shirimpi	120 mg	90 mg
Mbalame	140 mg	0 mg
Anchovies	630 mg	0 mg

Glutamate ndi disodium inosinate zimakhudzika wina ndi mnzake, zomwe zimakulitsa kukoma konse kwa umami wazakudya zomwe zili ndi zonse ().

Ndicho chifukwa chimodzi chomwe ophika amaphatikizira zakudya zokhala ndi glutamate ndi zakudya zopatsa disodium inosinate kuti azikometsa mbale.

Chidule Nsomba ndi nkhono zambiri zimakhala ndi glutamate ndipo makamaka - inosinate, gulu lina la umami lomwe limapezeka makamaka muzogulitsa nyama. Glutamate ndi inosinate zimakhudzika wina ndi mnzake, zimapangitsa kuti umami ukhale wokoma kwambiri.

7. Zakudya

Zakudya ndi gulu lina la chakudya lomwe nthawi zambiri limakhala lokoma mu umami.

Monga nsomba zam'madzi, mwachilengedwe zimakhala ndi glutamate komanso inosinate.

Nayi zinthu za glutamate ndi inosinate za nyama zosiyanasiyana pa ma ola 3.5 (100 magalamu):

Chakudya	Glutamate	Osadziwika
Nyamba yankhumba	198 mg	30 mg
Nyama youma / yochiritsidwa	340 mg	0 mg
Nkhumba	10 mg	230 mg
Ng'ombe	10 mg	80 mg
Nkhuku	20-50 mg	150-230 mg

Nyama zouma, zokalamba, kapena zosinthidwa zimakhala ndi asidi wochuluka kwambiri kuposa nyama yatsopano, chifukwa njirazi zimaphwanya mapuloteni athunthu ndikumasula asidi a glutamic aulere.

Mazira a nkhuku za nkhuku - ngakhale siyinyama - ndizomwe zimapangitsanso kukoma kwa umami, kupatsa 10-20 mg wa glutamate pa ma ola 3.5 (100 magalamu).

Chidule Monga chakudya cham'nyanja, nyama ndi gwero labwino la glutamate komanso inosinate. Nyama zouma, zokalamba, kapena zosinthidwa zimakhala ndi asidi wochuluka kwambiri wa glutamic.

8. Tomato

Tomato ndi imodzi mwazomera zabwino kwambiri za umami.

M'malo mwake, kununkhira kwawo kokoma komanso kokoma kumachokera ku asidi wawo wamtundu wa glutamic.

Tomato wokhazikika amakhala ndi 150-250 mg wa glutamic acid pa ma ola 3.5 (100 magalamu), pomwe tomato yamatcheri amapereka 170-280 mg potumikiranso momwemo.

Kuphatikiza apo, asidi wa glutamic acid amapitilirabe kukwera akamapsa ().

Kuyanika tomato kumathandizanso kukometsa umami wawo, chifukwa njirayi imachepetsa chinyezi ndikupatsa glutamate. Tomato wouma amakhala ndi 650-1,140 mg wa glutamic acid pa ma ola 3.5 (100 magalamu).

Kupatula ku glutamic acid, tomato imakhalanso ndi mavitamini ndi michere yambiri, kuphatikiza vitamini C, vitamini K, potaziyamu, folate, ndi antioxidants ().

Chidule Tomato ndi gwero labwino kwambiri la umami ndipo ali ndi 150-250 mg wa glutamic acid pa ma ola 3.5 (100 magalamu). Tomato wouma amakhala wambiri, wopatsa 650-1,140 mg potumikiranso momwemo.

9. Bowa

Bowa ndi njira ina yabwino yopangira umami kukoma.

Monga tomato, kuyanika bowa kumatha kukulitsa kuchuluka kwa glutamate.

Nayi zinthu za glutamate za bowa wosiyanasiyana pa ma ola 3.5 (100 magalamu):

• Bowa wouma wa shiitake: 1,060 mg
• Bowa la Shimeji: 140 mg
• Enoki bowa: 90-134 mg
• Bowa wamba: 40-110 mg
• Truffles: 60-80 mg
• Bowa la Shiitake: 70 mg

Bowa amakhalanso ndi michere, kuphatikiza mavitamini a B, ndipo amalumikizidwa ndi phindu laumoyo, monga chitetezo chamthupi chambiri komanso cholesterol ().

Amakhalanso osunthika, okoma, komanso osavuta kuwonjezera pazakudya zanu - zonse zosaphika komanso zophika.

Chidule Bowa - makamaka bowa wouma - ndi gwero labwino kwambiri lazomera la glutamic acid. Zimakhalanso zosavuta kuwonjezera pazakudya zanu, kuwapangitsa kukhala njira yosavuta yolimbikitsira kukoma konse kwa umami wazakudya zanu.

10-16. Zakudya Zina Zomwe Mumakhala Umami

Kupatula pazakudya zomwe zili pamwambapa, zakudya zina zingapo zilinso ndi kukoma kwa umami.

Nayi glutamate yazakudya zina za mkulu-umami pa ma ola 3.5 (100 magalamu):

1. Marmite (chotupitsa yisiti chimafalikira): 1,960 mg
2. Msuzi wa oyisitara: 900 mg
3. Chimanga: 70-110 mg
4. Nandolo zobiriwira: 110 mg
5. Adyo: 100 mg
6. Muzu wa Lotus: 100 mg
7. Mbatata: 30-100 mg

Zina mwazakudya izi, msuzi wa Marmite ndi oyster uli ndi glutamate wambiri. Marmite ndi wokoma kwambiri mwa umami, chifukwa amafufumitsa ndi yisiti, pomwe msuzi wa oyster ndi umami wolemera, monga amapangidwa ndi oyster wophika kapena oyster oyamwa, omwe ali ndi glutamate.

Komabe, kumbukirani kuti zinthu zonsezi zimagwiritsidwa ntchito pang'ono.

Chidule Zakudya monga Marmite, msuzi wa oyisitara, chimanga, nandolo wobiriwira, adyo, mizu ya lotus, ndi mbatata ndizomwe zimapangitsanso umami kukoma chifukwa cha kuchuluka kwawo kwa glutamate.

Mfundo Yofunika Kwambiri

Umami ndi chimodzi mwazinthu zisanu zomwe amakonda ndipo amafotokozedwa bwino ngati kukoma kapena "nyama".

Kukoma kwa umami kumachokera kupezeka kwa amino acid glutamate - kapena glutamic acid - kapena mankhwala inosinate kapena guanylate, omwe amapezeka mu zakudya zamapuloteni.

Umami sikuti imangowonjezera zakudya koma imathandizanso kuchepetsa chilakolako chanu.

Zakudya zina zomwe zili ndi mankhwala a umami ndi nsomba, nyama, tchizi zakalekale, udzu wam'madzi, zakudya za soya, bowa, tomato, kimchi, tiyi wobiriwira, ndi zina zambiri.

Yesetsani kuwonjezera zakudya zochepa za umami pazakudya zanu kuti muthe kukoma ndi thanzi.