Ukutya okusempilweni okuyi-16 kupakishwe i-Umami Flavour

Umxholo

• 1. Ukhula lwaselwandle
• 2. Ukutya okusekwe kwiSoy
• 3. Iitshizi ezindala
• 4. UKimchi
• 5. Iti eluhlaza
• 6. Ukutya kwaselwandle
• 7. Iinyama
• 8. Iitumato
• 9. Amakhowa
• 10-16. Okunye ukutya okuqukethe i-Umami
• Umgca osezantsi

I-Umami yenye yeendlela ezintlanu ezisisiseko, kunye neswiti, ekrakra, enetyuwa, kwaye emuncu.

Yafunyanwa ngaphezulu kwenkulungwane eyadlulayo kwaye ichazwa ngcono njengevumba elithozamisayo okanye "elinenyama". Igama elithi "umami" lelaseJapan kwaye lithetha "incasa emnandi enencasa."

Ukuthetha ngokwenzululwazi, i-umami ibhekisa kwincasa ye-glutamate, inosinate, okanye i-guanylate. I-Glutamate- okanye i-glutamic acid-yinto eqhelekileyo ye-amino acid kwimifuno kunye nakwiiproteni zezilwanyana. I-Inosinate ifumaneka ikakhulu enyameni, ngelixa i-guanylate ininzi kwizityalo ().

Njengazo ezinye izinto ezisisiseko, ukubona umami kubalulekile ukuze usinde. Iikhompawundi ze-Umami zifumaneka ngokutya okuneproteyini ephezulu, ke ukungcamla umami uxelela umzimba wakho ukuba ukutya kuneprotein.

Ukuphendula, umzimba wakho uthumela amathe kunye neencindi zokwetyisa ukunceda ukwetyisa ezi proteni (2).

Ngaphandle kokugaya, ukutya okutyebileyo kwe-umami kunokuba nezibonelelo zempilo ezinokubakho. Umzekelo, uphononongo lubonisa ukuba bayazalisa ngakumbi. Ke, ukukhetha ukutya okune-umami okuninzi kunokunceda ukunciphisa umzimba ngokuphelisa umdla wakho wokutya (,).

Nazi izidlo ze-umami ezili-16 ezinezibonelelo zempilo ezimangalisayo.

1. Ukhula lwaselwandle

Izilwanyana zaselwandle ziphantsi kweekhalori kodwa zipakishwe izondlo kunye ne-antioxidants.

Bakwangumthombo omkhulu wencasa ye-umami ngenxa yomxholo wabo ophezulu we-glutamate. Kungenxa yoko le nto iikomu zolwandle zihlala zisetyenziselwa ukongeza ubunzulu kwimhluzi kunye neesosi kwityu yaseJapan.

Nanku umxholo we-glutamate weentlobo ngeentlobo ze-kombu yolwandle nge-ounces ezi-3.5 (iigram ezili-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
• Naga kombu: 240-1,400 mg

Izilwanyana zaselwandle zaseNori nazo ziphezulu kwi-glutamate-ukubonelela nge-550-1,350 mg nge-ounces eziyi-3.5 (100 grams).

Ngelixa uninzi lwaselwandle luphezulu kwi-glutamate, i-wakame yolwandle iyodwa ngaphandle kwe-2-50 mg kuphela ye-glutamate nge-3.5 ounces (100 grams). Oko kwathethi, kusempilweni kakhulu.

Isishwankathelo I-Kombu kunye ne-nori seaweeds ziphezulu kwi-umami compound glutamate. Kungenxa yoko le nto zihlala zisetyenziswa kwimhluzi okanye kwiisosi ukongeza ubunzulu kwiJapanese cuisine.

2. Ukutya okusekwe kwiSoy

Ukutya kwe-Soy kwenziwa ngeembotyi zesoya, imbotyi esisitovu kwindawo yokutya yaseAsia.

Nangona iimbotyi zesoya zinokutyiwa ziphelele, zihlala zivundiswa okanye zisenziwa kwiimveliso ezahlukeneyo, ezinje nge tofu, tempeh, miso, kunye nesosi yesosi.

Into enomdla kukuba, ukwenziwa kunye nokuvuthwa kwembotyi zesoya kuphakamisa umxholo wazo we-glutamate, njengoko iiproteni zohlulwe zangama-amino acid asimahla, ngakumbi i-asidi ye-glutamic ().

Nantsi imixholo ye-glutamate yokutya okusekwe kwisoya nge-3.5 ounces (100 grams):

• Isosi yesoyi: 400-1,700 mg
• UMiso: 200-700 mg
• I-Natto (iimbotyi zesoya ezixubileyo): I-140 mg
• Iimbotyi zesoya: 70-80 mg

Nangona i-soy iphikisana ngenxa yemixholo ye-phytoestrogen, ukutya ukutya okusekwe kwisoya kunxulunyaniswe nezibonelelo ezahlukeneyo, kubandakanya ne-cholesterol esezantsi yegazi, ukuzala okuphuculweyo kwabasetyhini, kunye neempawu ezimbalwa zokuyeka ukuya exesheni (,,).

Isishwankathelo Ukutya okusekwe kwisoy kuphezulu ngokwendalo kwi-umami compound glutamate. Ukutya okusekwe kwisoyile kuphezulu kakhulu, njengoko ukubila kunokwaphula iiprotheyini kwii-amino acid zasimahla, ezinjenge-glutamic acid.

3. Iitshizi ezindala

Iitshizi ezindala ziphezulu kwi-umami compound glutamate ngokunjalo.

Njengobudala beentshizi, iiproteni zabo ziwela kwii-amino acid zasimahla ngenkqubo ebizwa ngokuba yiproteolysis. Oku kunyusa amanqanaba abo e-glutamic acid yasimahla (9).

Nanku umxholo we-glutamate weentlobo zamasi amdala ngee-3.5 ounces (100 grams):

• IParmesan (iParmigiano Reggiano): 1,200-1,680 mg
• I-comte ushizi: 539-1,570 mg
• Iikhabrales: 760 mg
• Roquefort: 471 mg
• Isonka samasi 310 mg
• Gouda: 124-295 mg
• UCheddar: 120-180 mg

Iitshizi ezindala kakhulu, ezifana ne-parmesan yase-Italiya - eneminyaka engama-24-30 ubudala-enolona hlobo lwe-umami. Kungenxa yoko le nto isixa esincinci sinokunyusa ngokubonakalayo incasa yesitya (9).

Isishwankathelo Iitshizi esele zikhulile zinencasa ye-umami eyomeleleyo, njengoko zihamba ngaphezulu kweproteolysis-inkqubo ediliza iiprotein kwii-amino acid zasimahla, ezinjenge-glutamic acid.

4. UKimchi

I-Kimchi sisitya secala laseKorea esenziwe ngemifuno kunye neziqholo.

Le mifuno iyabila ILactobacillus ibhaktheriya, eyaphula imifuno ngokuvelisa ii-enzyme zokugaya ukutya, ezinje ngeproteases, lipases, kunye ne-amylases (, 11).

Iiproteases ziqhekeza iimolekyuli zeprotein kwi-kimchi kwii-amino acid zasimahla ngenkqubo yeproteolysis. Oku kunyusa amanqanaba e-kimchi ye-umami ye-glutamic acid.

Yiyo loo nto i-kimchi iqulethe i-240 mg enomdla ye-glutamate nge-3.5 ounces (100 grams).

Ayisiyiyo kuphela i-kimchi ephezulu kwiimixube ze-umami, kodwa ikwimpilo emangalisayo kwaye inxulunyaniswe nezibonelelo zezempilo, ezinje ngokuphuculwa kokucola ukutya kunye namanqanaba asezantsi e-cholesterol egazini (,).

Isishwankathelo I-Kimchi iqulethe i-240 mg ye-glutamate nge-ounces eziyi-3.5 (100 grams). Kuphezulu kwiimixube ze-umami ngenxa yokuvumba kunye ILactobacillus iintsholongwane.

5. Iti eluhlaza

Iti eluhlaza sisiselo esidumileyo nesisempilweni.

Ukuselwa kunxulunyaniswe nezibonelelo ezininzi ezinokubakho kwezempilo, njengokuncitshiswa komngcipheko wohlobo lweswekile 2, amanqanaba asezantsi “amabi” e-LDL ye-cholesterol, kunye nobunzima bomzimba (,,).

Ukongeza, iti eluhlaza iphezulu kwi-glutamate, yiyo loo nto ine-flavour ekhethekileyo, ekrakra, kunye ne-umami. Iti eluhlaza eyomileyo iqulethe i-220-670 mg ye-glutamate nge-ounces eziyi-3.5 (100 grams).

Esi siselo siphezulu kwi-theanine, i-amino acid enesakhiwo esifanayo kwi-glutamate. Izifundo zibonisa ukuba i-theanine ikwadlala indima kumanqanaba aphezulu e-umami (17,).

Okwangoku, ubukrakra beti eluhlaza buvela ikakhulu kwizinto ezibizwa ngokuba ziikatechins kunye neetannins (,).

Isishwankathelo Iti eluhlaza ine-220-670 mg ye-glutamate nge-ounces ezi-3.5 (100 grams), yiyo loo nto ine-sweet, munyu, kunye nencasa ye-umami eyahlukileyo. Kuphezulu kakhulu kwi-theanine - enesakhiwo esifanayo kwi-glutamate kwaye inokuphakamisa amanqanaba ayo e-umami.

6. Ukutya kwaselwandle

Iindidi ezininzi zokutya kwaselwandle ziphezulu kwimixube ye-umami.

Ukutya kwaselwandle ngokwendalo kunokuqulatha zombini i-glutamate kunye ne-inosinate-ekwabizwa ngokuba yi-disodium inosinate. I-Inosinate yenye indawo ye-umami ehlala isetyenziswa njengesongezo sokutya (21).

Nantsi imixholo ye-glutamate kunye ne-inosinate yeentlobo ezahlukeneyo zokutya kwaselwandle nge-3.5 ounces (100 grams):

Ukutya	Glutamate	Inosinate
Iisardadi zomntwana ezomileyo	40-50 mg	350-800 mg
Iintlanzi zeBonito	30-40 mg	470-700 mg
Intlanzi yaseBonito	1-10 mg	130-270 mg
Ityhuna	1-10 mg	250-360 mg
IYellowtail	5-9 mg	230-290 mg
Isardadi	10-20 mg	280 mg
Imackerel	10-30 mg	130-280 mg
Ikhowudi	5-10 mg	180 mg
I-shrimp	I-120 mg	90 mg
IScallops	I-140 mg	0 mg
IiAnchovies	630 mg	0 mg

I-Glutamate kunye ne-disodium inosinate inefuthe lokudibana komnye nomnye, nto leyo iphakamisa incasa iyonke ye-umami yokutya equle zombini ().

Esi sesinye sezizathu zokuba abapheki badibanise ukutya okune-glutamate enesidlo esine-disodium inosinate yokunyusa incasa iyonke yesitya.

Isishwankathelo Iintlanzi ezininzi kunye ne-shellfish ziphezulu kwi-glutamate kwaye-ngakumbi-inosinate, enye indawo ye-umami ekhoyo ikakhulu kwiimveliso zezilwanyana. I-Glutamate kunye ne-inosinate inefuthe lokudibana komnye nomnye, isonyusa incasa ye-umami yokutya iyonke.

7. Iinyama

Ukutya lelinye iqela lokutya eliqhele kakhulu kwi-umami flavour.

Njengokutya kwaselwandle, ngokwendalo ziqulathe i-glutamate kunye ne-inosinate.

Nantsi imixholo ye-glutamate kunye ne-inosinate yokutya okungafaniyo kwinyama nganye nge-3.5 ounces (100 yeegram):

Ukutya	Glutamate	Inosinate
Inyama yehagu	Umgubo oyi-198 mg	30 mg
Okomileyo / okuphilisiweyo	340 mg	0 mg
Inyama yehagu	10 mg	230 mg
Inyama yenkomo	10 mg	80 mg
Inkukhu	20-50 mg	150-230 mg

Iinyama ezomileyo, ezindala, okanye ezenziweyo zine-asidi eninzi ye-glutamic kunenyama entsha, njengoko ezi nkqubo zisaphula iiprotheyini ezipheleleyo kwaye zikhuphe i-asidi ye-glutamic yasimahla.

Izikhupha zamaqanda enkukhu-nangona ingeyiyo inyama-yimithombo yencasa ye-umami, ukubonelela nge-10-20 mg ye-glutamate nge-3.5 yeewun (100 yeegram).

Isishwankathelo Njengokutya kwaselwandle, inyama ngumthombo olungileyo we-glutamate kunye ne-inosinate. Iinyama ezomileyo, ezindala, okanye ezenziweyo ziqulathe eyona asidi ye-glutamic.

8. Iitumato

Iitumato yenye yezona ndawo zintle kakhulu ezisekwe kwisityalo se-umami flavour.

Ngapha koko, incasa yabo eswiti-kodwa-inencasa ivela kumxholo wabo we-asidi ephezulu ye-glutamic.

Iitumato zarhoqo ziqulathe i-150-250 mg ye-glutamic acid nge-ounces eziyi-3.5 (100 grams), ngelixa iitamati zetsheri zibonelela nge-170-280 mg kwindawo efanayo.

Ukongeza, amanqanaba e-glutamic acid eetamati aqhubeka nokukhula njengoko evuthwa ().

Ukomisa iitumato kunokuphakamisa i-umami flavour, njengoko inkqubo inciphisa ukufuma kwaye igxile kwi-glutamate. Iitumato ezomileyo ziqulathe i-650-1,140 mg ye-glutamic acid nge-ounces eziyi-3.5 (100 grams).

Ngaphandle kwe-glutamic acid, iitumato zikwangumthombo olungileyo weevithamini kunye neeminerals, kubandakanya ivithamin C, ivithamin K, potassium, folate, kunye nezityalo ().

Isishwankathelo Iitumato zingumthombo omkhulu wencasa ye-umami kwaye ziqulathe i-150-250 mg ye-glutamic acid nge-3.5 yeewun (100 g). Iitumato ezomileyo zigxile ngakumbi, zibonelela nge-650-1,140 mg ngokufanayo.

9. Amakhowa

Amakhowa ngomnye umthombo omkhulu osekwe kwisityalo se-umami flavour.

Njengotamatisi, ukomisa amakhowa kunokunyusa ngokubonakalayo umxholo wazo we-glutamate.

Nanku umxholo we-glutamate weentlobo ezahlukeneyo zamakhowa nge-3.5 ounces (100 grams):

• I-mushroom eyomileyo ye-shiitake: 1,060 mg
• Shimeji mushroom: I-140 mg
• I-Enoki mushroom: 90-134 mg
• Amakhowa aqhelekileyo: 40-110 mg
• Truffles: 60-80 mg
• Amakhowa eShiitake: 70 mg

Amakhowa apakishwe zizakha-mzimba, kubandakanya iivithamini ze-B, kwaye zinxulunyaniswe nezibonelelo ezinokubakho kwezempilo, ezinjengokuphuculwa kokungakhuseleki kunye namazinga e-cholesterol ().

Ziyakwazi ukuguquguquka, zimnandi, kwaye kulula ukuzongeza kwisidlo sakho - zombini ziluhlaza kwaye ziphekiwe.

Isishwankathelo Amakhowa - ngakumbi amakhowa owomileyo- sisiseko esisekwe kwizityalo se-glutamic acid. Zikwalula ukongeza kwisondlo sakho, zisenza indlela elula yokunyusa isongo se-umami sezitya zakho.

10-16. Okunye ukutya okuqukethe i-Umami

Ngaphandle kwezi zinto zokutya zingasentla, ezinye iintlobo zokutya zikwizinga eliphezulu le-umami.

Nanku umxholo we-glutamate wokunye ukutya okuphezulu kwe-umami nge-3.5 ounces (100 grams):

1. IMarmite (igwele elisasazekileyo lisasazeka): 1,960 mg
2. Isosi yeoyster: 900 mg
3. Umbona: 70-110 mg
4. Iifama eziluhlaza: 110 mg
5. Igalikhi: 100 mg
6. Ingcambu yeLotus: 100 mg
7. Iitapile: 30-100 mg

Phakathi koku kutya, iMarmite kunye neoyster sauce zinomxholo ophezulu kakhulu we-glutamate. I-Marmite iphezulu kwi-umami flavour, njengoko igwele ngemvubelo, ngelixa isosi yeoyster ine-umami-etyebileyo, njengoko yenziwa ngeembatyisi ezibilisiweyo okanye isicatshulwa seoyster, eziphezulu kwi-glutamate.

Nangona kunjalo, gcinani engqondweni ukuba zombini ezi mveliso zihlala zisetyenziswa kumanani amancinci.

Isishwankathelo Ukutya okufana neMarmite, isoyster oyile, umbona, ii-ertyisi eziluhlaza, igalikhi, ingcambu ye-lotus, kunye neetapile ziyimithombo elungileyo yencasa ye-umami ngenxa yomxholo ophezulu we-glutamate.

Umgca osezantsi

I-Umami yenye yeencasa ezintlanu ezisisiseko kwaye ichazwa ngcono njengevumba elimnandi okanye "elinenyama".

Incasa ye-umami ivela kubukho be-amino acid glutamate- okanye i-glutamic acid- okanye iikhompawundi inosinate okanye i-guanylate, efumaneka ngokutya okuneproteni ephezulu.

I-Umami ayaneli nje ukukhulisa incasa yezitya kodwa inokukunceda ekuthinteleni ukutya kwakho.

Okunye ukutya okuphezulu kwimixube ye-umami kukutya kwaselwandle, inyama, iitshizi ezindala, ulwandle, ukutya kwesoya, amakhowa, iitumato, kimchi, iti eluhlaza kunye nokunye okuninzi.

Zama ukongeza ukutya okutyebileyo kwe-umami kwisidlo sakho ukuze uvune incasa kunye nezibonelelo zempilo.