Izinzuzo Ezimangazayo zikaKimchi

-Delile

• 1. Umsoco ominyene
• 2. Kuqukethe ama-probiotic
• 3. Ingaqinisa amasosha akho omzimba
• 4. Kunganciphisa ukuvuvukala
• 5. Kwangathi kunganciphisa ukuguga
• 6. Kwangathi ukuvimbela imvubelo izifo
• 7. Kwangathi kungasiza ekunciphiseni isisindo
• 8. Kungasekela impilo yenhliziyo
• 9. Kulula ukwenza ekhaya
• Ngabe i-kimchi inakho ukwehla?
• Okubalulekile

Ngokomlando, bekulokhu kungenzeki njalo ukutshala imifino emisha unyaka wonke.

Ngakho-ke, abantu basungule izindlela zokongiwa kokudla, njengokukha i-pickling nokuvutshelwa - inqubo esebenzisa ama-enzyme ukwenza izinguquko zamakhemikhali ekudleni.

I-Kimchi isidlo sangokwesiko saseKorea esenziwe ngemifino enosawoti, ebilile. Ngokuvamile iqukethe iklabishi kanye nezinongo ezifana noshukela, usawoti, u-anyanisi, i-garlic, i-ginger nopelepele.

Ingase futhi iziqhayise ngeminye imifino, kufaka phakathi isithombo, isilimo esidliwayo esinamagatsha anamanzi, isanqante, ikhukhamba, isitshalo seqanda, isipinashi, ama-scallions, ama-beet, namahlumela oqalo.

Noma ijwayele ukuvutshelwa izinsuku ezimbalwa kuya emavikini ambalwa ngaphambi kokuphakwa, ingadliwa futhi isha, noma ingabilile, ngokushesha nje emva kokulungiswa.

Lesi sidlo asithandeki nje kuphela, kodwa futhi sinikeza nezinzuzo eziningi zezempilo (,,).

Nazi izinzuzo ezi-9 ezihlukile ze-kimchi.

1. Umsoco ominyene

UKimchi ugcwele izakhi zomzimba ngenkathi enama-calories aphansi.

Ngokwalo, iklabishi lamaShayina - esinye sezithako eziyinhloko ku-kimchi - linamavithamini A no-C, okungenani amaminerali ayi-10 ahlukene, kanye nama-amino acid () angaphezu kwama-34.

Njengoba i-kimchi ihluka kakhulu ezakhiweni, iphrofayili yayo ngqo yokudla okunempilo iyahluka phakathi kwamaqoqo nama-brand. Noma kunjalo, ukuphaka inkomishi engu-1 (150-gram) kuqukethe cishe (,):

• Amakholori: 23
• AmaCarbs: 4 amagremu
• Amaprotheni: 2 amagremu
• Amafutha: ngaphansi kuka-1 gram
• Umucu: 2 amagremu
• I-Sodium: 747 mg
• Uvithamini B6: I-19% ye-Daily Value (DV)
• Uvithamini C: 22% we-DV
• Uvithamini K: Ama-55% we-DV
• Umlingiswa: U-20% we-DV
• Insimbi: 21% we-DV
• I-Niacin: U-10% we-DV
• I-Riboflavin: Ama-24% we-DV

Imifino eminingi eluhlaza ingumthombo omuhle wezakhamzimba ezinjengevithamini K ne-riboflavin. Ngoba i-kimchi ivame ukuba nemifino eluhlaza, njengeklabishi, isilimo esidliwayo esinamagatsha anamanzi nesipinashi, imvamisa ingumthombo omkhulu walezi zakhi zomzimba.

I-Vitamin K idlala indima ebalulekile emisebenzini eminingi yomzimba, kufaka phakathi i-bone metabolism kanye ne-clotting yegazi, kuyilapho i-riboflavin isiza ukulawula ukukhiqizwa kwamandla, ukukhula kwamaselula, kanye ne-metabolism (6, 7).

Ngaphezu kwalokho, inqubo yokuvutshelwa ingahle ithuthukise izakhamzimba ezingezwa kalula emzimbeni wakho (,,).

UKimchi unephrofayli enhle kakhulu yokudla okunempilo. Isitsha sinamakholori amancane kepha sigcwele izakhamzimba ezinjenge-iron, i-folate, namavithamini B6 no-K.

2. Kuqukethe ama-probiotic

Inqubo yokuvutshelwa kwe-lacto eyenziwa yi-kimchi iyenza ihluke ngokukhethekile. Ukudla okubilisiwe akugcini ngokuphila isikhathi eside kodwa futhi kunambitheka nephunga elithuthukisiwe ().

Ukuvutshelwa kwenzeka lapho isitashi noma ushukela uguqulwa ube utshwala noma i-asidi ngezinto ezifana nemvubelo, isikhunta noma amabhaktheriya.

I-Lacto-fermentation isebenzisa ibhaktheriya I-Lactobacillus ukwehlukanisa ushukela ube yi-lactic acid, enikeza i-kimchi ubumuncu bayo.

Lapho ithathwa njengesengezo, Leli bhakthiriya uqobo lingahle libe nezinzuzo eziningana, kufaka phakathi ukwelashwa kwezimo ezinjenge-hayfever nezinhlobo ezithile zohudo (,, 14,).

Ukuvutshelwa kubuye kudale indawo evumela ukuthi amanye amabhaktheriya anobungani akhule futhi ande. Lokhu kufaka ama-probiotic, angama-microorganisms aphilayo ahlinzeka ngezinzuzo zezempilo lapho esetshenziswa kakhulu (,).

Eqinisweni, axhumene nokuvikelwa noma ukuthuthuka ezimeni eziningana, kufaka phakathi:

• izinhlobo ezithile zomdlavuza (,,)
• umkhuhlane ovamile ()
• ukuqunjelwa ()
• impilo yamathumbu (,, 24,,)
• impilo yenhliziyo ()
• impilo yengqondo ()
• izimo zesikhumba (,,,)

Khumbula ukuthi okuningi kwalokhu okutholakele kuhlotshaniswa nezithasiselo ze-probiotic ephezulu futhi hhayi amanani atholakala ekukhonzeni okuvamile kwe-kimchi.

Ama-probiotic e-kimchi kukholakala ukuthi anesibopho sezinzuzo zawo eziningi. Noma kunjalo, kudingeka olunye ucwaningo ngemiphumela ethile yama-probiotic kusuka ekudleni okuvutshiwe (,,).

Ukudla okubilisiwe okufana ne-kimchi kunikela ngama-probiotic, angasiza ekuvikeleni nasekwelapheni izimo eziningana.

3. Ingaqinisa amasosha akho omzimba

I- I-Lactobacillus ibacteria ku-kimchi ingakhuphula impilo yakho yomzimba.

Esifundweni kumagundane, labo abajojowe I-Lactobacillusisitshalo - uhlobo oluthile olujwayelekile ku-kimchi nakwezinye izidlo ezivutshiwe - lwalunamazinga aphansi e-alpha ye-TNF, umaka wokuvuvukala, kuneqembu elilawulayo ().

Ngoba amazinga e-TNF alpha avame ukuphakama ngesikhathi sokutheleleka kanye nezifo, ukwehla kukhombisa ukuthi amasosha omzimba asebenza kahle (,).

Ucwaningo lwe-tube-test olwahlukaniswa I-Lactobacillus plantarum Kusuka kimchi ngokufanayo kukhombisile ukuthi leli bhaktheriya linemiphumela yokuqinisa amasosha omzimba ().

Yize le miphumela ithembisa, ucwaningo lomuntu luyadingeka.

Uhlobo oluthile lwe I-Lactobacillus okutholakala ku-kimchi kungakhulisa amasosha akho omzimba, noma kunjalo olunye ucwaningo luyadingeka.

4. Kunganciphisa ukuvuvukala

Ama-Probiotic kanye nama-compounds asebenzayo ku-kimchi nokunye ukudla okuvutshiwe kungasiza ekulweni nokuvuvukala (,).

Isibonelo, ucwaningo lwegundane lwembula ukuthi i-HDMPPA, enye yezakhi eziyinhloko ku-kimchi, ithuthukise impilo yomthambo wegazi ngokucindezela ukuvuvukala ().

Kwesinye isifundo segundane, ukukhishwa kwe-kimchi okungama-91 mg ngekhilogremu yesisindo somzimba (200 mg ngekg) enikezwa nsuku zonke amaviki ama-2 kwehlisa amazinga ama-enzyme ahlobene nokuvuvukala ().

Khonamanjalo, ucwaningo lwe-test-tube luqinisekisile ukuthi i-HDMPPA ikhombisa izakhiwo ezilwa nokuvuvukala ngokuvimba nokucindezela ukukhishwa kwamakhompiyutha wokuvuvukala ().

Kodwa-ke, izifundo zabantu ziyashoda.

I-HDMPPA, isakhi esisebenzayo ku-kimchi, singadlala indima enkulu ekwehliseni ukuvuvukala.

5. Kwangathi kunganciphisa ukuguga

Ukuvuvukala okungapheli akuhlotshaniswa nezifo eziningi kuphela, kepha futhi kusheshisa inqubo yokuguga.

Noma kunjalo, i-kimchi kungenzeka yandisa impilo yeseli ngokubambezela le nqubo.

Esifundweni se-test-tube, amangqamuzana omuntu aphathwe nge-kimchi akhombise ukwanda kokusebenza, okulinganisa impilo yeseli jikelele - futhi kukhombise isikhathi sokuphila eseluliwe kungakhathalekile ukuthi uneminyaka emingaki (44).

Noma kunjalo, ucwaningo jikelele luyashoda. Kudingeka izifundo eziningi ngaphambi kokunconywa kwe-kimchi njengokwelashwa kokuguga.

Ucwaningo lwe-test-tube lukhombisa ukuthi i-kimchi inganciphisa inqubo yokuguga, yize kudingeka olunye ucwaningo.

6. Kwangathi ukuvimbela imvubelo izifo

Ama-probiotic kaKimchi namagciwane aphilile angasiza ekuvikeleni ukutheleleka kwemvubelo.

Ukutheleleka kwemvubelo yesitho sangasese sangasese kwenzeka lapho i- UCandida ukhunta, ovame ukungabi nangozi, wanda ngokushesha ngaphakathi kwesitho sangasese sowesifazane. Abesifazane abangaphezu kwezigidi eziyi-1.4 e-United States baphathwa ngalesi simo unyaka ngamunye ().

Njengoba le fungus ingahle ikhule ukumelana nemithi elwa namagciwane, abacwaningi abaningi bafuna ukwelashwa kwemvelo.

Ishubhu lokuhlola kanye nezifundo zezilwane ziphakamisa ukuthi izinhlobo ezithile ze I-Lactobacillus ukulwa UCandida. Olunye ucwaningo lwe-test-tube luye lwathola nokuthi izinhlobo eziningi ezihlukaniswe ne-kimchi ziveza umsebenzi wokulwa namagciwane omelene nalesi fungus (,,).

Akunandaba, ucwaningo olwengeziwe luyadingeka.

Ukudla okunothe ngama-Probiotic njenge-kimchi kungasiza ekuvikeleni ukutheleleka kwemvubelo, yize ucwaningo lusezigabeni zokuqala.

7. Kwangathi kungasiza ekunciphiseni isisindo

Ama-kimchi amasha nofakwe isibilile womabili anama-kilojoule amancane futhi angakhuphula ukulahleka kwesisindo ().

Ucwaningo lwamaviki ama-4 kubantu abangama-22 abanesisindo esedlulele luthole ukuthi ukudla i-kimchi entsha noma ebilile kusize ukunciphisa isisindo somzimba, inkomba yomzimba (BMI), namafutha omzimba. Ngokwengeziwe, okuhlukahlukene okuvutshiwe kwehle amazinga kashukela egazini ().

Khumbula ukuthi labo abadle i-kimchi ebilisiwe bakhombisa ukuthuthuka okukhulu kakhulu kumfutho wegazi namaphesenti amafutha emzimbeni kunalabo abadle isidlo esisha ().

Akukacaci ukuthi yiziphi izakhiwo ze-kimchi ezibhekene nemiphumela yokuncipha kwesisindo - yize isibalo saso sekhalori esiphansi, okuqukethwe okuphezulu kwe-fiber, nama-probiotic konke kungadlala indima.

Yize le ndlela ethile ingaziwa, i-kimchi ingasiza ukunciphisa isisindo somzimba, amafutha omzimba, kanye nomfutho wegazi kanye namazinga kashukela egazini.

8. Kungasekela impilo yenhliziyo

Ucwaningo lukhombisa ukuthi i-kimchi inganciphisa ubungozi besifo senhliziyo ().

Lokhu kungahle kube ngenxa yempahla yayo elwa nokuvuvukala, njengoba ubufakazi bamuva busikisela ukuthi ukuvuvukala kungaba imbangela eyisisekelo yesifo senhliziyo (52,,).

Esifundweni samasonto ayisishiyagalombili kumagundane esondla ukudla okunamafutha amaningi, amazinga egazi nasesibindi ayephansi kulabo abanikezwa ukukhishwa kwe-kimchi kunaseqenjini elilawulayo. Ngaphezu kwalokho, ukukhishwa kwe-kimchi kubonakale kucindezela ukukhula kwamafutha ().

Lokhu kubalulekile ngoba ukuqongelela kwamafutha kulezi zindawo kungafaka isandla esifweni senhliziyo.

Khonamanjalo, ucwaningo lwesonto lonke kubantu abayi-100 luthole ukuthi ukudla ama-ounces angu-0.5-7.5 (15-210 amagremu) ka-kimchi nsuku zonke kunciphise kakhulu ushukela wegazi, inani eliphelele le-cholesterol, kanye namazinga e-cholesterol e-LDL (amabi) - konke okuyizici eziyingozi zesifo senhliziyo ( ).

Noma kunjalo, kudingeka ucwaningo olwengeziwe lwabantu.

UKimchi anganciphisa ingozi yesifo senhliziyo ngokunciphisa ukuvuvukala, ukucindezela ukukhula kwamafutha, nokunciphisa amazinga e-cholesterol.

9. Kulula ukwenza ekhaya

Yize ukulungiselela ukudla okuvutshiwe kungabonakala njengomsebenzi owesabekayo, ukwenza i-kimchi ekhaya kulula uma unamathela kulezi zinyathelo ezilandelayo ():

1. Hlanganisa izithako ozikhethayo, njengeklabishi kanye neminye imifino emisha enjengesaqathe, isithombo, no-anyanisi, kanye nojinja, ugarlic, ushukela, usawoti, ufulawa welayisi, uwoyela wesilili, uphawuda ophuzi noma upelepele, isoso senhlanzi, ne-saeujeot (imfanzi ebilisiwe ).
2. Sika bese ugeza imifino emisha eceleni kwe-ginger nogalikhi.
3. Sabalalisa usawoti phakathi kwezendlalelo zamaqabunga eklabishi bese uwuyeka uhlale amahora ama-2-3. Shintsha iklabishi njalo ngemizuzu engama-30 ukuze usabalalise usawoti ngokulinganayo. Sebenzisa isilinganiso senkomishi engu-1/2 (72 amagremu) kasawoti kuwo wonke amakhilogremu ayi-2.7 (iklabishi).
4. Ukuze ususe usawoti oweqile, hlambulula iklabishi ngamanzi bese ukhipha ku-colander noma ku-strainer.
5. Hlanganisa ufulawa welayisi, ushukela, ujinja, u-garlic, u-oyili wesili, ama-flakes e-pepper, i-fish sauce, ne-saeujeot ibe unamathisela, ungeze amanzi uma kudingeka. Ungasebenzisa okuningi noma okuncane kwalezi zithako kuye ngokuthi ufuna i-kimchi yakho iqine kangakanani.
6. Phonsa imifino emisha, kufaka phakathi iklabishi, ungene unamathisele kuze kube yilapho yonke imifino isiboshwe ngokugcwele.
7. Pakisha ingxube esitsheni esikhulu noma embizeni yokugcina, uqiniseke ukuthi uyivala kahle.
8. Vumela i-kimchi ibile okungenani izinsuku ezintathu ekamelweni lokushisa noma kuze kube amasonto amathathu ku-39 ° F (4 ° C).

Ukwenza inguqulo elungele imifino nemifino, vele ushiye isoso senhlanzi ne-saeujeot.

Uma ukhetha i-kimchi entsha esanda kufakwa, vele ume ngemuva kwesinyathelo 6.

Uma ukhetha ukuvutshelwa, uzokwazi ukuthi isilungele ukudliwa uma iqala ukuhogela nokunambitha okumuncu - noma lapho amabhamuza amancane eqala ukudabula embizeni.

Ngemuva kokuvutshelwa, ungafaka i-kimchi yakho esiqandisini unyaka owodwa. Izoqhubeka nokubila kepha ngejubane kancane ngenxa yethempelesha elipholile.

Ukuqhuma, ukuqhuma, ukunambitheka okumuncu, nokuthanjiswa kweklabishi konke kuvamile ngokuphelele kimchi. Kodwa-ke, uma ubona iphunga elibi noma ezinye izimpawu zesikhunta, njengefilimu emhlophe phezu kokudla, isitsha sakho sesonakele futhi kufanele siphonswe ngaphandle.

UKimchi angenziwa ekhaya kusetshenziswa izinyathelo ezimbalwa ezilula. Imvamisa, idinga ukubila izinsuku ezingama-3-21 ngokuya ngezinga lokushisa elizungezile.

Ngabe i-kimchi inakho ukwehla?

Ngokuvamile, ukukhathazeka okukhulu kwezokuphepha nge-kimchi ngubuthi bokudla ().

Muva nje, lesi sidlo sixhunywe ku E. coli nokuqubuka kwe-norovirus (,).

Noma ukudla okuvutshiwe kungabi nezinto zokuthwala ukudla, izithako ze-kimchi kanye nokuzivumelanisa nezimo kwamagciwane kusho ukuthi kusengozini yokugula okubangelwa ukudla.

Kanjalo, abantu abanamasosha omzimba abekekile bangafuna ukwenza ukuqaphela nge-kimchi.

Yize abantu abanomfutho wegazi ophakeme bangaba nokukhathazeka ngokuqukethwe okuphezulu kwe-sodium yalesi sidlo, isifundo kubantu abangu-114 abanalesi simo asibonisanga buhlobo obubalulekile phakathi kokudla i-kimchi nomfutho wegazi ophezulu (59).

UKimchi unezingozi ezimbalwa kakhulu. Noma kunjalo, lesi sidlo siboshelwe ekuqubukeni kobuthi bokudla, ngakho-ke abantu abanamasosha omzimba abuthakathaka bangafuna ukusebenzisa ukuqapha okukhulu.

Okubalulekile

UKimchi yisidlo saseKorea esimuncu esivame ukwenziwa ngeklabishi neminye imifino. Ngoba kungukudla okuvutshiwe, kunama-probiotic amaningi.

Lezi zinambuzane ezincane ezinempilo zinganikeza i-kimchi izinzuzo eziningana zezempilo. Kungasiza ukulawula amasosha akho omzimba, ukukhuthaza ukwehla kwesisindo, ukulwa nokuvuvukala, futhi kunciphise inqubo yokuguga.

Uma ukujabulela ukupheka, ungenza ngisho ne-kimchi ekhaya.