Ukudla Okunempilo Okungu-16 Kupakishwe Umami Flavour

-Delile

• 1. Izimila zolwandle
• 2. Ukudla Okususelwe kuSoy
• 3. Ushizi Ogugile
• 4. UKimchi
• 5. Itiye Eliluhlaza
• 6. Ukudla kwasolwandle
• 7. Inyama
• 8. Utamatisi
• 9. Amakhowe
• 10-16. Okunye Ukudla Okuqukethe Umami
• Okusemqoka

I-Umami ingenye yezinto ezinhlanu eziyisisekelo, eceleni kukashukela, okubabayo, okunosawoti nokumuncu.

Yatholwa ngaphezu kwekhulu leminyaka elidlule futhi ichazwa kangcono njengokunambitheka okunomsoco noma "okunenyama". Igama elithi “umami” ngesiJapane futhi lisho ukuthi “ukunambitheka okumnandi okumnandi.”

Ngokukhuluma ngokwesayensi, umami ubhekisa kunambitheka kwe-glutamate, inosinate, noma i-guanylate. I-Glutamate - noma i-glutamic acid - iyi-amino acid ejwayelekile kuma-protein wemifino nezilwane. I-Inosinate itholakala kakhulu enyameni, kuyilapho i-guanylate iningi kakhulu ezitshalweni ().

Njengokunye ukuthanda okuyisisekelo, ukuthola umami kubalulekile ukuze usinde. Amakhemikhali e-Umami atholakala ngokudla okuphezulu kwamaprotheni, ngakho-ke ukunambitha umami kutshela umzimba wakho ukuthi ukudla kuqukethe amaprotheni.

Ukuphendula, umzimba wakho ukhipha amathe namanzi wokugaya ukudla ukusiza ukugaya lawa maprotheni (2).

Ngaphandle kokugaya, ukudla okunomsoco we-umami kungaba nezinzuzo zezempilo ezingaba khona. Isibonelo, ucwaningo lukhombisa ukuthi ziyagcwalisa kakhulu. Ngakho-ke, ukukhetha ukudla okunothe kakhulu kwe-umami kungasiza ekunciphiseni isisindo ngokunqanda isifiso sakho sokudla (,).

Nakhu ukudla kwe-umami okungu-16 okunezinzuzo ezimangazayo zezempilo.

1. Izimila zolwandle

Izimila zasolwandle zinama-calories amancane kodwa zigcwele izakhi zomzimba nama-antioxidants.

Futhi zingumthombo omuhle wokunambitheka kwe-umami ngenxa yokuqukethwe kwawo okuphezulu kwe-glutamate. Yingakho izimila zasolwandle zekombu zivame ukusetshenziselwa ukwengeza ukujula kumhluzi nososo ekudleni kwaseJapan.

Nakhu okuqukethwe kwe-glutamate yezinhlobonhlobo zezitshalo zasolwandle ze-kombu ngama-ounces angu-3.5 (amagremu ayi-100):

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

Izimila zasolwandle zaseNori nazo zine-glutamate ephezulu - inikezela ngama-550-1,350 mg ngama-ounces angu-3.5 (amagremu ayi-100).

Ngenkathi izimila zasolwandle eziningi zine-glutamate eningi, izimila zasolwandle i-wakame zihlukile ngo-2-50 mg kuphela we-glutamate ngama-ounces angu-3.5 (amagremu ayi-100). Lokho kusho, kusaphile kahle kakhulu.

Isifinyezo Ukhula lwasolwandle iKombu kanye ne-nori luphezulu ku-umami compound glutamate. Yingakho zivame ukusetshenziswa emhluzweni noma kumasoso ukwengeza ukujula kokudla kwaseJapan.

2. Ukudla Okususelwe kuSoy

Ukudla kwe-Soy kwenziwa ngamabhontshisi kasoya, imidumba eyisisekelo ekudleni kwase-Asia.

Yize ubhontshisi ungadliwa uphelele, uvame ukuvutshelwa noma ucutshungulwe ube yimikhiqizo ehlukahlukene, enjenge-tofu, i-tempeh, i-miso, ne-soy sauce.

Kuyathakazelisa ukuthi ukucubungula kanye nokufaka isoya kabhontshisi kuphakamisa okuqukethwe okuphelele kwe-glutamate, Njengoba amaprotheni ehlukaniswa aba ama-amino acid wamahhala, ikakhulukazi i-glutamic acid ().

Nakhu okuqukethwe kwe-glutamate kokudla okuhlukahlukene okususelwe kuma-ounces ayi-3.5 (amagremu ayi-100):

• I-soy sauce: 400-1,700 mg
• UMiso: 200-700 mg
• I-Natto (ubhontshisi obilile) 140 mg
• Ubhontshisi: 70-80 mg

Yize isoya inempikiswano ngenxa yokuqukethwe kwayo kwe-phytoestrogen, ukudla ukudla okususelwe ku-soy kuye kwaxhunyaniswa nezinzuzo ezahlukahlukene, kufaka phakathi i-cholesterol ephansi yegazi, ukuzala okuthuthukisiwe kwabesifazane, nezimpawu ezimbalwa zokunqamuka kokuya esikhathini (,,).

Isifinyezo Ukudla okususelwe kuSoy ngokwemvelo kuphakeme ku-umami compound glutamate. Ukudla okune-soya okususelwe kuphezulu kakhulu, ngoba ukuvutshelwa kungaphula amaprotheni abe ama-amino acid wamahhala, njenge-glutamic acid.

3. Ushizi Ogugile

Ushizi olugugile luphezulu ku-umami compound glutamate futhi.

Njengoba ushizi uguga, amaprotheni awo awela kuma-amino acid mahhala ngenqubo ebizwa nge-proteolysis. Lokhu kukhuphula amazinga abo e-glutamic acid (9) mahhala.

Nakhu okuqukethwe kwe-glutamate yezinhlobonhlobo zamashizi amadala ngama-ounces angu-3.5 (amagremu ayi-100):

• I-Parmesan (Parmigiano Reggiano): 1,200-1,680 mg
• Ushizi we-comte: 539-1,570 mg
• Ama-Cabrales: 760 mg
• I-Roquefort: 471 mg
• Ushizi we-Emmental: 310 mg
• IGouda: 124-295 mg
• UCheddar: 120-180 mg

Ushizi osekhulile kakhulu kunabo bonke, njenge-parmesan yase-Italiya - enezinyanga ezingama-24-30 ubudala - imvamisa unokunambitheka okukhulu kwe-umami. Yingakho noma inani elincane lingakhuphula kakhulu ukunambitheka kwesidlo (9).

Isifinyezo Ushizi osukhule isikhathi eside unokunambitheka okuqinile kwe-umami, njengoba kudlula kuma-proteolysis amaningi - inqubo ediliza amaprotheni abe ama-amino acid wamahhala, njenge-glutamic acid.

4. UKimchi

I-Kimchi isidlo sakudala sakwaKorea esenziwe ngemifino nezinongo.

Le mifino iyabiliswa nayo I-Lactobacillus amabhaktheriya, adiliza imifino ngokukhiqiza ama-enzyme wokugaya ukudla, njengama-protease, lipases, nama-amylase (, 11).

Amaprotases adiliza ama-molecule wamaprotheni ku-kimchi abe ama-amino acid wamahhala ngenqubo ye-proteolysis. Lokhu kuphakamisa amazinga e-kimchi we-umami compound glutamic acid.

Yingakho i-kimchi iqukethe i-240 mg ehlaba umxhwele ye-glutamate ngama-ounces angu-3.5 (amagremu ayi-100).

Akukona nje ukuthi i-kimchi iphezulu kumakhemikhali we-umami, kodwa futhi inempilo emangalisayo futhi ixhunyaniswe nezinzuzo zezempilo, njengokugaya okuthuthukisiwe namazinga we-cholesterol egazini aphansi (,).

Isifinyezo I-Kimchi iqukethe i-240 mg ehlaba umxhwele ye-glutamate ngama-ounces angu-3.5 (amagremu ayi-100). Iphezulu kumakhompiyutha we-umami ngenxa yokuvutshelwa nge I-Lactobacillus amagciwane.

5. Itiye Eliluhlaza

Itiye eliluhlaza yisiphuzo esidumile nesinempilo ngokumangazayo.

Ukuphuza kuye kwaxhunyaniswa nezinzuzo eziningi ezingaba khona zezempilo, njengokunciphisa ubungozi bohlobo lwesifo sikashukela sohlobo 2, amazinga aphansi “amabi” e-LDL cholesterol, nesisindo somzimba esinempilo (,,).

Ngokwengeziwe, itiye eliluhlaza liphezulu ku-glutamate, yingakho linokunambitheka okuhlukile okumnandi, okumunyu, ne-umami. Itiye eliluhlaza elomile linama-220-670 mg we-glutamate ngama-ounces angu-3.5 (amagremu ayi-100).

Lesi siphuzo siphezulu nase-theanine, i-amino acid enesakhiwo esifanayo ne-glutamate. Ucwaningo lukhombisa ukuthi i-theanine nayo ibamba iqhaza emazingeni ayo aphezulu e-umami compound (17,).

Khonamanjalo, umunyu wetiye eluhlaza uvela ikakhulukazi ezintweni ezibizwa ngokuthi amakateyini nama-tanini (,).

Isifinyezo Itiye eliluhlaza liqukethe u-220-670 mg we-glutamate ngama-ounces angu-3.5 (amagremu ayi-100), yingakho inokunambitheka okuhlukile okumnandi, okumunyu, ne-umami. Iphinde iphezulu kwi-theanine - enesakhiwo esifanayo ne-glutamate futhi engakhuphula amazinga ayo e-umami compound.

6. Ukudla kwasolwandle

Izinhlobo eziningi zokudla kwasolwandle ziphezulu kumakhompiyutha we-umami.

Ukudla kwasolwandle ngokwemvelo kungaqukatha kokubili i-glutamate ne-inosinate - eyaziwa nangokuthi i-disodium inosinate. I-Inosinate enye inhlanganisela ye-umami evame ukusetshenziswa njengesengezo sokudla (21).

Nakhu okuqukethwe kwe-glutamate ne-inosinate yezinhlobo ezahlukahlukene zokudla kwasolwandle ngama-ounces angu-3.5 (amagremu ayi-100):

Ukudla	I-Glutamate	Inosinate
Ama-sardine omntwana omisiwe	40-50 mg	Ama-350-800 mg
Ama-Bonito flakes	30-40 mg	470-700 mg
Inhlanzi yaseBonito	1-10 mg	130-270 mg
I-Tuna	1-10 mg	250-360 mg
I-Yellowtail	5-9 mg	230-290 mg
Ama-sardine	10-20 mg	280 mg
I-Mackerel	10-30 mg	130-280 mg
Ikhodi	5-10 mg	180 mg
Imfene	120 mg	90 mg
Ama-Scallops	140 mg	0 mg
Ama-anchovies	630 mg	0 mg

I-Glutamate ne-disodium inosinate inomphumela wokusebenzisana komunye nomunye, okhulisa ukunambitheka okuphelele kwe-umami kokudla okuqukethe zombili ().

Lesi ngesinye sezizathu esenza abapheki babhangqe ukudla okunothe kwe-glutamate nokudla okune-disodium inosinate ukuthuthukisa ukunambitheka okuphelele kwesitsha.

Isifinyezo Izinhlanzi eziningi kanye ne-shellfish ziphezulu ku-glutamate futhi - ikakhulukazi - inosinate, enye inkomponi ye-umami ekhona ikakhulu emikhiqizweni yezilwane. I-Glutamate ne-inosinate inomphumela wokusebenzisana komunye nomunye, kukhulisa ukunambitheka okuphelele kwe-umami kokudla.

7. Inyama

Ukudla kungelinye iqembu lokudla ngokuvamile eliphakeme kunambitheka we-umami.

Njengezinhlanzi zasolwandle, ngokwemvelo ziqukethe i-glutamate ne-inosinate.

Nakhu okuqukethwe kwe-glutamate ne-inosinate yenyama ehlukene ngama-ounces angu-3.5 (amagremu ayi-100):

Ukudla	I-Glutamate	Inosinate
I-Bacon	198 mg	30 mg
I-ham eyomile / ephulukisiwe	340 mg	0 mg
Inyama yengulube	10 mg	230 mg
Inkomo	10 mg	80 mg
Inyama yenkukhu	20-50 mg	150-230 mg

Izinyama ezomisiwe, ezindala, noma ezisetshenzisiwe zine-asidi eningi ye-glutamic kunezinyama ezintsha, njengoba lezi zinqubo zidiliza amaprotheni aphelele futhi zikhipha i-glutamic acid yamahhala.

Izikhupha zamaqanda enkukhu - yize kungeyona inyama - ziyimithombo yokunambitheka kwe-umami futhi, zinikela ngo-10-20 mg we-glutamate ngama-ounces angu-3.5 (amagremu ayi-100).

Isifinyezo Njengezinhlanzi zasolwandle, inyama iwumthombo omuhle we-glutamate ne-inosinate. Izinyama ezomisiwe, ezindala, noma ezicutshungulwayo ziqukethe i-glutamic acid kakhulu.

8. Utamatisi

Utamatisi ungomunye wemithombo engcono kakhulu esuselwa ezitshalweni ye-umami flavour.

Eqinisweni, ukunambitheka kwabo okumnandi-okwamanje-okunomsoco kuvela kokuqukethwe kwabo okuphezulu kwe-glutamic acid.

Utamatisi ojwayelekile uqukethe u-150-250 mg we-glutamic acid ngama-ounces angu-3.5 (100 amagremu), kanti utamatisi we-cherry uhlinzeka ngo-170-280 mg ekukhonzeni okufanayo.

Ngaphezu kwalokho, amazinga e-glutamic acid katamatisi ayaqhubeka nokukhuphuka njengoba evuthwa ().

Ukomisa utamatisi nakho kungakhuphula ukunambitheka kwawo kwe-umami, njengoba inqubo inciphisa umswakama futhi igxilisa i-glutamate. Utamatisi omisiwe uqukethe u-650-1,140 mg we-glutamic acid ngama-ounces angu-3.5 (100 amagremu).

Ngaphandle kwe-glutamic acid, utamatisi futhi ungumthombo omuhle wamavithamini namaminerali amaningi, kufaka phakathi uvithamini C, uvithamini K, i-potassium, i-folate, nama-antioxidants asezitshalweni ().

Isifinyezo Utamatisi ungumthombo omkhulu wokunambitheka kwe-umami futhi uqukethe u-150-250 mg we-glutamic acid ngama-ounces angu-3.5 (100 amagremu). Utamatisi omisiwe ugxilwe kakhulu, uhlinzeka ngo-650-1,140 mg ekukhonzeni okufanayo.

9. Amakhowe

Amakhowe ngomunye umthombo omkhulu osuselwa ezitshalweni we-umami flavour.

Njengotamatisi, ukomisa amakhowe kungakhuphula kakhulu okuqukethwe kwawo kwe-glutamate.

Nakhu okuqukethwe kwe-glutamate yamakhowe ahlukahlukene ngama-ounces angu-3.5 (amagremu ayi-100):

• Amakhowe we-shiitake omisiwe: 1,060 mg
• Amakhowe kaShimeji: 140 mg
• I-Enoki mushroom: 90-134 mg
• Amakhowe ajwayelekile: 40-110 mg
• Ama-Truffles: 60-80 mg
• Amakhowe eShiitake: 70 mg

Amakhowe nawo agcwele izakhi zomzimba, kufaka phakathi amavithamini e-B, futhi axhumene nezinzuzo zezempilo, njengokuthuthuka kokuzivikela komzimba kanye namazinga e-cholesterol ().

Futhi ziyahlukahluka, zimnandi, futhi kulula ukuzengeza ekudleni kwakho - zombili ziluhlaza futhi ziphekiwe.

Isifinyezo Amakhowe - ikakhulukazi amakhowe omisiwe - angumthombo omuhle osuselwe ezitshalweni we-glutamic acid. Futhi kulula ukwengeza ekudleni kwakho, okwenza kube yindlela elula yokuthuthukisa ukunambitheka kwe-umami jikelele kwezitsha zakho.

10-16. Okunye Ukudla Okuqukethe Umami

Ngaphandle kokudla okungenhla, okunye okunye ukudla nakho kuphezulu ekunambithekeni kwe-umami.

Nakhu okuqukethwe kwe-glutamate kokunye ukudla okuphezulu kwe-umami ngama-ounces angu-3.5 (amagremu ayi-100):

1. I-Marmite (imvubelo enambitheka isakazeka): 1,960 mg
2. Isoso le-Oyster: 900 mg
3. Ukolweni: 70-110 mg
4. Uphizi oluhlaza: 110 mg
5. Ugaliki: 100 mg
6. Izimpande zeLotus: 100 mg
7. Amazambane: 30-100 mg

Phakathi kwalokhu kudla, iMarmite ne-oyster sauce kunokuqukethwe okuphezulu kakhulu kwe-glutamate. I-Marmite iphezulu ekunambithekeni kwe-umami, njengoba ibilisiwe ngemvubelo, kuyilapho i-oyster sauce icebile nge-umami, njengoba yenziwa ngama-oyster abilisiwe noma nge-oyster extract, ane-glutamate ephezulu.

Kodwa-ke, khumbula ukuthi yomibili le mikhiqizo isetshenziswa kakhulu ngamanani amancane.

Isifinyezo Ukudla okufana neMarmite, oyster sauce, ummbila, uphizi oluhlaza, igalikhi, izimpande ze-lotus, namazambane nakho kuyimithombo emihle yokunambitheka kwe-umami ngenxa yokuqukethwe kwayo okuphezulu kwe-glutamate.

Okusemqoka

I-Umami ingenye yezinto ezinhlanu eziyisisekelo futhi ichazwa kangcono njengokunambitheka okunomsoco noma "okunenyama".

Ukunambitheka kwe-umami kuvela ebukhoneni be-amino acid glutamate - noma i-glutamic acid - noma izinhlanganisela ze-inosinate noma i-guanylate, okuvame ukuba khona ekudleni okune-protein ephezulu.

I-Umami ayigcini nje ngokukhulisa ukunambitheka kwezitsha kepha futhi ingasiza ekunciphiseni ukuthanda kwakho ukudla.

Okunye ukudla okunezinhlanganisela ze-umami ukudla kwasolwandle, inyama, ushizi osekhulile, ukhula lwasolwandle, ukudla kwesoya, amakhowe, utamatisi, kimchi, itiye eliluhlaza, nokunye okuningi.

Zama ukwengeza ukudla okunothe oku-umami kokudla kwakho ukuze uvune ukunambitheka nezinzuzo zazo zezempilo.