Izibonelelo ezi-9 ezimangalisayo zeKimchi

Umxholo

• 1. Isondlo eshinyeneyo
• 2. Iqulethe iiprobiotic
• 3. Ngamana ungomeleza amajoni akho omzimba
• 4. Ngamana kunciphisa ukudumba
• 5. Ngamana anganciphisa ukuguga
• 6. Ngamana kuthintela usulelo igwele
• 7. Ngamana unokunceda ukunciphisa umzimba
• 8. Ngamana angayixhasa impilo yentliziyo
• 9. Kulula ukuyenza ekhaya
• Ngaba i-kimchi inayo nayiphi na into esezantsi?
• Umgca wezantsi

Ngokwembali, bekungasoloko kunokwenzeka ukuba kukhule imifuno emitsha unyaka wonke.

Ke ngoko, abantu bavelise iindlela zokugcina ukutya, njengokukhetha ukutya kunye nokuvumba-inkqubo esebenzisa ii-enzymes ukwenza utshintsho lweekhemikhali kukutya.

I-Kimchi sisitya sendabuko saseKorea esenziwe ngetyuwa, imifuno ebilisiweyo. Iqukethe iklabishi kunye neziqholo ezinje ngeswekile, ityuwa, itswele, igalikhi, ijinja kunye nepelepele.

Inokuziqhayisa ngeminye imifuno, kubandakanya iradish, iseleri, iminqathe, ikhukhamba, isitshalo seqanda, isipinatshi, ii-scallions, ii-beet, kunye ne-bamboo shoots.

Nangona ihlala ibila iintsuku ezimbalwa ukuya kwiiveki ezimbalwa ngaphambi kokuphakwa, inokudliwa intsha, okanye ingenagwele, ngokukhawuleza emva kokulungiswa.

Ayisiyiyo kuphela le nto ikhethiweyo, kodwa ikwabonelela ngezibonelelo ezininzi zempilo (,,).

Nazi izibonelelo ezili-9 ezizodwa ze-kimchi.

1. Isondlo eshinyeneyo

I-Kimchi igcwele izondlo ngelixa i-calories eziphantsi.

Iyodwa nje, iklabishi yaseTshayina -esinye sezona zinto ziphambili kwi-kimchi -inevithamini A kunye no-C, ubuncinci i-10 yezimbiwa ezahlukeneyo, kunye nangaphezulu kwama-amino acid angama-34 ().

Kuba i-kimchi yahluka kakhulu kwizithako, iprofayili yesondlo ngqo iyahluka phakathi kweebhetshi kunye neempawu. Konke kunjalo, ikomityi enye (150-gram) ekhonza iqulethe malunga (,):

• Iikhalori: 23
• IiCarbs: 4 iigrem
• Iprotheni: 2 iigrem
• Amafutha: ngaphantsi kwe-1 gram
• Ifayibha: 2 iigrem
• Isodium: 747 mg
• Vitamin B6: I-19% yeXabiso lemihla ngemihla (DV)
• Vitamin C: Iipesenti ezingama-22 ze-DV
• Vitamin K: Iipesenti ezingama-55 ze-DV
• Umntu: I-20% ye-DV
• Intsimbi: Iipesenti ezingama-21 ze-DV
• Niacin: I-10% ye-DV
• URiboflavin: I-24% ye-DV

Uninzi lwemifuno eluhlaza yimithombo elungileyo yezakhamzimba ezinjengevithamin K kunye ne-riboflavin. Ngenxa yokuba i-kimchi ihlala inee-veggies eziluhlaza ezininzi, ezinje ngeklabishi, iseleri, kunye nesipinatshi, ngesiqhelo ngumthombo omkhulu wezi zondlo.

I-Vitamin K idlala indima ebalulekileyo kwimisebenzi emininzi yomzimba, kubandakanya ithambo le-metabolism kunye ne-clotting yegazi, ngelixa i-riboflavin inceda ukulawula ukuveliswa kwamandla, ukukhula kweselula, kunye ne-metabolism (6, 7).

Ngaphezulu, inkqubo yokuvundisa inokuphucula ukondla okufunxwa ngokulula ngumzimba wakho (,,).

UKimchi uneprofayili ebalaseleyo yesondlo. Isitya sisezantsi kwiikhalori kodwa sipakishwe ngezakha mzimba ezifana ne-iron, folate, kunye neevithamini B6 kunye ne-K.

2. Iqulethe iiprobiotic

Inkqubo ye-lacto-fermentation eyenziwa yi-kimchi yenza ukuba ihluke ngokukodwa. Ukutya okunotyiweyo akunabomi bude beshelf kuphela kodwa kunye nencasa eyandisiweyo kunye nevumba ().

Ukuvumba kwenzeka xa isitatshi okanye iswekile iguqulwa ibe butywala okanye iasidi ngezinto ezifana nembiliso, ukungunda, okanye ibhaktiriya.

I-Lacto-fermentation isebenzisa ibacteria ILactobacillus Ukophula iishukela kwi-lactic acid, enika i-kimchi ubumuncu bayo.

Xa ithathwa njengesongezelelo, Le bhaktiriya inokuba nezibonelelo ezininzi, kubandakanya nokunyanga iimeko ezinjengefever kunye neentlobo ezithile zorhudo (,, 14,).

Ukuvumba kukwenza imeko evumela ezinye iibacteria ezinobuhlobo ukuba zikhule kwaye zande. Oku kubandakanya iprobiotic, ezihlala ziphilayo ezincinci ezibonelela ngezibonelelo zempilo xa zisetyenziswa kakhulu (,).

Ngapha koko, banxulunyaniswa nokukhuselwa okanye ukuphucula iimeko ezininzi, kubandakanya:

• iintlobo ezithile zomhlaza (,,)
• ingqele eqhelekileyo ()
• ukuqhina ()
• Impilo yamathumbu (,, 24,,)
• impilo yentliziyo ()
• impilo Yengqondo ()
• iimeko zolusu (,,,)

Gcina ukhumbula ukuba uninzi lwezi zinto zifunyanisiweyo zinxulumene needosi eziphezulu zeproticotic supplements kwaye hayi izixa ezifumaneka kukusebenza okuqhelekileyo kwe-kimchi.

Iiprobiotic kwi-kimchi zikholelwa ekubeni zinoxanduva lwezibonelelo ezininzi. Nangona kunjalo, uphando oluthe kratya luyafuneka kwiziphumo ezithile zeprobiotiki ezivela kukutya okunegwele (,,).

Ukutya okunotyiweyo njenge-kimchi kunika iiprobiotic, ezinokukunceda ukuthintela nokunyanga iimeko ezininzi.

3. Ngamana ungomeleza amajoni akho omzimba

Inkqubo ye- ILactobacillus ibacteria kwi-kimchi inokunyusa impilo yakho yomzimba.

Kuphononongo lweempuku, abo bajojowe nge ILactobacillusisityalo - ubunzima obuthile obuqhelekileyo kwi-kimchi nakwezinye ukutya okunotyiweyo-babenamanqanaba asezantsi e-alfa ye-TNF, uphawu lokudumba, kuneqela lolawulo ().

Ngenxa yokuba amanqanaba e-alpha e-TNF ahlala ephakanyisiwe ngexesha losulelo kunye nezifo, ukwehla kubonisa ukuba amajoni omzimba asebenza ngokufanelekileyo (,).

Isifundo setyhubhu yovavanyo esikhethiweyo Lactobacillus plantarum Ukusuka kimchi ngokufanayo kubonisile ukuba le bhaktiriya ineziphumo zokonyusa amajoni omzimba ().

Nangona ezi ziphumo zithembisa, uphando lomntu luyafuneka.

Uhlobo oluthile lwe ILactobacillus ukufumaneka kwi-kimchi kunokunyusa amajoni akho omzimba, nangona kufuneka uphando oluthe kratya.

4. Ngamana kunciphisa ukudumba

Iiprobiotic kunye nezinto ezisebenzayo kwi-kimchi kunye nokunye ukutya okunotyiweyo kunokunceda ukulwa nokudumba (,).

Umzekelo, uphononongo lwempuku luveze ukuba i-HDMPPA, enye yeekhompawundi eziphambili kwi-kimchi, iphucule impilo yemithambo yegazi ngokucinezela ukudumba ().

Kwesinye isifundo sempuku, isicatshulwa se-kimchi esingama-91 mg ngepawundi yobunzima bomzimba (i-200 mg nge-kg) enikwa yonke imihla iiveki ezi-2 zehlisa amanqanaba ee-enzayim ezinxulumene nokudumba ().

Okwangoku, uvavanyo lwetyhubhu yovavanyo luqinisekisile ukuba i-HDMPPA ibonisa iipropathi ezichasayo ngokuthintela nokucinezela ukukhutshwa kweekhompawundi ().

Nangona kunjalo, izifundo zabantu ziyasilela.

I-HDMPPA, indawo esebenzayo kwi-kimchi, inokudlala indima enkulu ekunciphiseni ukudumba.

5. Ngamana anganciphisa ukuguga

Ukudumba okungapheliyo akunxulunyaniswa nezifo ezininzi kuphela, kodwa kukonyusa inkqubo yokuguga.

Nangona kunjalo, kimchi kusenokwenzeka ukuba yandisa ubomi beseli ngokucothisa le nkqubo.

Kwisifundo setyhubhu yokuvavanya, iiseli zomntu eziphathwe nge-kimchi zibonise ukwanda kokusebenza, okulinganisa impilo yonke yeseli- kwaye kubonise ixesha lokuphila elandisiweyo ngaphandle kobudala babo (44).

Okwangoku, uphando ngokubanzi alusasebenzi. Izifundo ezininzi ngakumbi ziyafuneka ngaphambi kokuba i-kimchi icetyiswe njengonyango lokuguga.

Uvavanyo lwe-tube-test lubonisa ukuba i-kimchi inokuyicothisa inkqubo yokuguga, nangona kufuneka uphando olungaphezulu.

6. Ngamana kuthintela usulelo igwele

Iiprobiotic zikaKimchi kunye neebhaktiriya ezinempilo zinokunceda ukuthintela usulelo lwegwele.

Usulelo lwegwele lobufazi lwenzeka xa i- UCandida umngundo, oqhele ukungabi nabungozi, wanda ngokukhawuleza ngaphakathi kwilungu lobufazi. Ngaphezulu kwesigidi se-1.4 sabasetyhini e-United States baphathwa le meko minyaka le ().

Njengoko le fungus inokuba nokukhula kokunganyangeki kwiintsholongwane, abaphandi abaninzi bafuna unyango lwendalo.

Ityhubhu yovavanyo kunye nezifundo zezilwanyana zicebisa ukuba iintlobo ezithile ze ILactobacillus ukulwa UCandida. Olunye uvavanyo lwe-tube-test luye lwafumanisa ukuba iintlobo ezininzi ezizimeleyo ezivela kwi-kimchi zibonisa umsebenzi we-antimicrobial ngokuchasene nale fungus (,,).

Nokuba kunjalo, uphando olongezelelweyo luyafuneka.

Ukutya okune-Probiotic njenge-kimchi kunokunceda ekuthinteleni usulelo lwegwele, nangona uphando lukwizigaba zokuqala.

7. Ngamana unokunceda ukunciphisa umzimba

I-kimchi entsha kunye ne-fermented zombini ziphantsi kweekhalori kwaye zinokunyusa ukunciphisa umzimba ().

Uphononongo lweeveki ezi-4 kubantu abangama-22 abanobunzima obugqithileyo bafumanisa ukuba ukutya i-kimchi esandula kutsalwa kunceda ukunciphisa ubunzima bomzimba, isalathiso somzimba (BMI), kunye namafutha omzimba. Ukongeza, iindidi ezivundisiweyo zinciphise amanqanaba eswekile yegazi ().

Gcina ukhumbula ukuba abo batya i-kimchi ebilisiweyo babonisa ukuphucuka okukhulu koxinzelelo lwegazi kunye nepesenti yeoyile yomzimba kunabo batya isitya esitsha ().

Akucaci ukuba zeziphi iipropathi ze-kimchi ezinoxanduva lokulahleka kobunzima bayo-nangona ikhalori yayo iphantsi, umxholo wefayibha ephezulu, kunye neeprobiotic zonke zinokudlala indima.

Nangona indlela ethile ingaziwa, i-kimchi inokunceda ukunciphisa ubunzima bomzimba, amanqatha omzimba, kunye noxinzelelo lwegazi kunye namanqanaba eswekile yegazi.

8. Ngamana angayixhasa impilo yentliziyo

Uphando lubonisa ukuba i-kimchi inokunciphisa umngcipheko wesifo sentliziyo ().

Oku kunokuba ngenxa yeempawu zayo ezichaseneyo nokudumba, njengoko ubungqina bwakutsha nje bucebisa ukuba ukudumba kunokuba sisizathu esisisifo sesifo sentliziyo (52,,).

Kwisifundo seeveki ezisi-8 kwiimpuku ezondla ukutya okuphezulu kwe-cholesterol, amanqanaba amanqatha egazini nakwisibindi ayephantsi kwezo zinikwe isicatshulwa se-kimchi kunakwicandelo lolawulo. Ukongeza, isicatshulwa se-kimchi sabonakala sithintela ukukhula kwamafutha ().

Oku kubalulekile kuba ukuqokelelwa kwamafutha kwezi ndawo kunokuba negalelo kwisifo sentliziyo.

Okwangoku, isifundo seveki kubantu abali-100 bafumanisa ukuba ukutya ii-ounces ezi-0.5-7.5 (15-210 gram) ze-kimchi mihla le kunciphisa kakhulu iswekile yegazi, i-cholesterol iyonke, kunye ne-LDL (embi) amanqanaba e-cholesterol-zonke ezo zinto zibeka umngcipheko wesifo sentliziyo ( ).

Kuyafana, uphando olongezelelekileyo lomntu luyafuneka.

UKimchi unokunciphisa umngcipheko wesifo sentliziyo ngokunciphisa ukudumba, ukucinezela ukukhula kwamafutha, kunye nokunciphisa amanqanaba e-cholesterol.

9. Kulula ukuyenza ekhaya

Nangona ukulungiselela ukutya okunotyiweyo kunokubonakala kungumsebenzi otyhafisayo, ukwenza i-kimchi ekhaya kulula kakhulu ukuba ubambelela kula manyathelo alandelayo ():

1. Hlanganisa izithako ozikhethileyo, njengeklabishi kunye neminye imifuno emitsha enje ngomnqathe, iradishi, kunye netswele, kunye nejinja, igalikhi, iswekile, ityuwa, umgubo welayisi, ioyile yesilili, umgubo wesilili okanye ipepile, isosi yentlanzi, kunye ne saeujeot ).
2. Sika kwaye uhlambe imifuno emitsha ecaleni kwejinja kunye negalikhi.
3. Sasaza ityuwa phakathi kwamacwecwe ekhaphetshu kwaye uyiyeke ihlale iiyure ezingama-2-3. Guqula iklabishi yonke imizuzu engama-30 ukuze usasaze ityuwa ngokulinganayo. Sebenzisa i-1/2 yekomityi (72 gram) yetyuwa kwiikhilogram ezi-2.7 zekhaphetshu.
4. Ukususa ityuwa engaphezulu, hlamba ikhaphetshu ngamanzi kwaye ukhuphe kwi-colander okanye kwisefa.
5. Hlanganisa umgubo welayisi, iswekile, ijinja, igalikhi, ioyile yesilili, ipepile, i-sauce yentlanzi, kunye ne-saeujeot kwi-paste, ukongeza amanzi xa kukho imfuneko. Ungasebenzisa ngaphezulu okanye ngaphantsi kwezi zithako ngokuxhomekeke ekubeni unamandla kangakanani ufuna i-kimchi yakho ukunambitha.
6. Gxotha imifuno emitsha, kubandakanywa neklabishi, kwi-paste kuze kube yilapho yonke imifuno igqityiwe.
7. Pakisha umxube kwisitya esikhulu okanye ingqayi yokugcina, uqiniseke ukuba uyitywina ngokufanelekileyo.
8. Vumela i-kimchi ibile ubuncinci iintsuku ezi-3 kubushushu begumbi okanye ukuya kuthi ga kwiiveki ezintathu kwi-39 ° F (4 ° C).

Ukwenza uguqulelo olulungele abatya imifuno kunye nemifuno, shiya nje isosi yentlanzi kunye ne-saeujeot.

Ukuba ukhetha i-kimchi entsha, yima emva kwenyathelo 6.

Ukuba ukhetha ukubila, uya kwazi ukuba sele ikulungele ukutyiwa xa sele iqala ukunuka nokunambitha okumuncu - okanye xa amaqamza amancinci eqala ukuhamba ngembiza.

Emva kokuvumba, ungayifaka efrijini i-kimchi yakho ukuya kuthi ga kunyaka omnye. Iya kuqhubeka nokubila kodwa kwinqanaba elincinci ngenxa yeqondo lobushushu elipholileyo.

Ukubhabha, ukukhukhumala, incasa emuncu, kunye nokuthambisa iklabishi konke kuyinto eqhelekileyo kwi-kimchi. Nangona kunjalo, ukuba ubona ivumba elibi okanye nayiphi na imiqondiso yokubumba, njengefilimu emhlophe ephezu kokutya, isitya sakho sonakele kwaye kufuneka siphoswe ngaphandle.

I-Kimchi inokwenziwa ekhaya kusetyenziswa amanyathelo ambalwa. Ngokwesiqhelo, kufuneka ibilise iintsuku ezingama-3-21 ngokuxhomekeke kubushushu obujikelezileyo.

Ngaba i-kimchi inayo nayiphi na into esezantsi?

Ngokubanzi, inkxalabo enkulu kwezokhuseleko kunye ne-kimchi kukutya okunetyhefu ().

Kutshanje, esi sidlo sinxibelelene E. coli Ukuqhambuka kwe-norovirus (,).

Nangona ukutya okunotyiweyo kungaphethi kuthwala izifo ezibangelwa kukutya, izithako ze-kimchi kunye nokuziqhelanisa neentsholongwane kuthetha ukuba isesichengeni kwizifo ezibangelwa kukutya.

Kananjalo, abantu abanamajoni omzimba abuthathaka banokufuna ukulumkisa nge-kimchi.

Nangona abantu abanexinzelelo oluphezulu lwegazi banokuba nexhala malunga nokutya okuphezulu kwesodium, isifundo kubantu abali-114 abanale meko ababonisanga buhlobo bubalulekileyo phakathi kokutya i-kimchi noxinzelelo lwegazi (59).

UKimchi uneengozi ezimbalwa kakhulu. Nangona kunjalo, esi sidlo sibotshelelwe kukuqhambuka kwetyhefu yokutya, ke abantu abanamajoni omzimba abuthathaka bangafuna ukusebenzisa ulumkiso.

Umgca wezantsi

UKimchi sisitya esimuncu saseKorea esenziwa rhoqo ngeklabishi kunye neminye imifuno. Kuba kukutya okubilisiweyo, kuqhayisa ngeprobiotic ezininzi.

Ezi ntsholongwane ziphilileyo zinokunika i-kimchi ezininzi izibonelelo zempilo. Inokukunceda ukulawula amajoni akho omzimba, ukukhuthaza ukwehla kobunzima, ukulwa nokudumba, kunye nokucothisa inkqubo yokuguga.

Ukuba uyakuthanda ukupheka, ungenza ne kimchi ekhaya.