Ingabe ukuthanda ukudla okubabayo? Ingabe ufuna amathumbu anempilo? Nokho, uma ubeke iso lakho kumabhodwe e-kimchi avela ezitolo ezinkulu, gcina lokhu engqondweni: isidlo sendabuko saseKorea sinikeza izinzuzo eziningi empilweni yakho, isisu sakho, nokuningi.
Awuqinisekile ukuthi iyini ngempela i-kimchi? Yenziwe ngokubilisa iklabishi, i-kimchi ifana nenguqulo yase-Asia ye-sauerkraut, okuyisisekelo sesikhathi eside sokudla kwaseJalimane. Kodwa-ke, ngenkathi i-sauerkraut yenziwa ngeklabishi elimhlophe futhi ifakwe imbewu ye-caraway; I-kimchi, ngakolunye uhlangothi, isebenzisa iklabishi laseShayina futhi inambitheka ngogalikhi nosawoti.
Naphezu kokuhluka kwezithako nama-flavour, kokubili sekunesikhathi eside kufakwe ekuphekeni kwendabuko, futhi ngesizathu esihle. Lezi zidlo ezivutshiwe ziyindlela elula, enekhalori ephansi yokwandisa ukudla kwakho kwemifino futhi ulayishe amagciwane akhuthaza impilo, aka-probiotics.
Kuyini lokhu?
I-Kimchi yavela emakhulwini eminyaka ambalwa edlule eKorea njengohlobo lokudla okusinda. Ukuvutshelwa kwakuyindlela engcono kakhulu yokugcina imifino ebusika, ngoba kule nkathi kwakungenakwenzeka ukuyivuna. Eqinisweni, kuyindlela ekahle yokuqinisekisa ukuthi izakhiwo zigcinwa ziphelele.
Ngokuqondile, igama elithi kimchi lisho "imifino enosawoti." Kuyilungiselelo le -probiotic elenziwe ngeklabishi eliqhutshwa inqubo yokubilisa kanye neminye imifino nezinongo. Kuvamile kakhulu ukubona abantu baseKorea behambisana nokudla kwabo nalokhu kudla okungavamile. Nakuba, bathi, lapho ukukudla kakhulu, kulapho ugcina ukukuthanda khona kakhulu.
Baqinisekisa ukuthi phakathi kwezakhiwo zayo ezizuzisayo ukuvimbela ukukhuluphala, ukunciphisa umfutho wegazi ophakeme, ukuqinisa amasosha omzimba nokuthuthukisa ikhwalithi yezitshalo zamathumbu.
Inani lokudla okunempilo
Ngenxa yezinhlobonhlobo zamalungiselelo e-kimchi, amanani okudla okunempilo angahluka. Ingxenye yenkomishi ye-kimchi (amagremu angu-85) inikeza imisoco elandelayo:
- Amandla: 20 kilojoule
- Amafutha: 0 amagremu
- I-Sodium: 290 mg
- Ama-carbohydrate: 4 amagremu
- I-fiber: 1 gram
- Ushukela: 2 amagremu
- Amaprotheni: 1 gram
- Uvithamini C: 18 mg
Ngamagremu angu-4 wama-carbohydrate ngokuphakwa ngakunye, i-1 yayo ivela ku-fiber, i-kimchi ine-carbs ephansi kakhulu. Nokho, izindlela eziningi zokupheka ze-kimchi zengeza izinto ezinoshukela, njengoju noma ijusi yezithelo, ukuze zilinganisele i-asidi yesitsha. I-sweetener eyengeziwe, ama-carbohydrate amaningi.
Futhi, uhlu olulula lwezithako eziningi zemifino lenza i-kimchi ngokwemvelo ingabi namafutha. Ngokufanayo, akukhona ncamashi ukudla okugcwele amaprotheni. Ukuphakelwa kwenkomishi enguhhafu kunikeza nje igremu elingu-1 leprotheyini esekelwe ezitshalweni evela emifino. Kodwa-ke, izindlela zokupheka ezihlanganisa i-shellfish ezifana nobubanzi noma i-calamari zizoqukatha amanani aphezulu ale macronutrient.
Amavithamini namaminerali aku-kimchi ayahlukahluka kuye ngemifino esetshenzisiwe. I-kimchi esekelwe eklabishi ihlanganisa inqwaba kavithamini C novithamini K, kanye nenani elincane lensimbi, i-calcium, ithusi, ne-potassium. Iresiphi ye-kimchi enezaqathi izoqukatha inani elibalulekile levithamini A, futhi eyodwa eneradishi izonikeza i-folate, i-potassium, ne-riboflavin.
Njengoba zonke izinhlobo ze-kimchi zenziwe ngosawoti, i-sodium iyiminerali okufanele uyiqaphele. Ngokuphakelwa kwenkomishi enguhhafu, ungadla cishe ama-milligrams angu-300 (13% we-sodium yansuku zonke).
Ukwengeza, ingxenye yenkomishi ye-kimchi (amagremu angu-85) inikeza amakholori angu-20, cishe amaphesenti angu-53 awo avela kuma-carbohydrate, ama-21% avela kumaprotheni, nama-26% emafutheni.
Izinzuzo
Kungakhathaliseki ukuthi usuvele udla i-kimchi kuwo wonke amasaladi noma awukaze uthenge imbiza empilweni yakho, usuthole ithani lezinzuzo zezempilo.
Kuqukethe ama-probiotic
Inqubo ye-lacto-fermentation eyenziwa i-kimchi iyenza ihluke ngokukhethekile. Ukudla okuvutshiwe akugcini nje ngokuphila isikhathi eside, kodwa futhi ukunambitheka okungcono kanye nephunga elimnandi. Ukuvutshelwa kwenzeka lapho isitashi noma ushukela uguqulwa ube utshwala noma i-asidi yizinto eziphilayo ezifana nemvubelo, isikhunta, noma amagciwane.
I-Lacto-fermentation isebenzisa amabhaktheriya e-Lactobacillus ukuze ephule ushukela abe yi-lactic acid, okunikeza i-kimchi i-tartness yayo eyisici. Uma kuthathwa njengesengezo, leli bhaktheriya linganikeza izinzuzo ezimbalwa, okuhlanganisa ukwelashwa kwezimo ezifana nokungezwani komzimba nezinhlobo ezithile zohudo.
Ukuvutshelwa kudala indawo evumela amanye amagciwane anobungane ukuthi achume futhi ande. Lokhu kufaka phakathi ama-probiotics, okungama-microorganisms aphilayo ahlinzeka ngezinzuzo zezempilo uma esetshenziswe ngamanani amakhulu. Ama-probiotics kaKimchi kukholakala ukuthi anesibopho sezinzuzo zawo eziningi. Kodwa-ke, ucwaningo olwengeziwe luyadingeka emiphumeleni ethile yama-probiotics ekudleni okuvutshiwe.
Kuhle emathunjini akho
Njengeminye imifino nokudla okuvutshiwe, i-kimchi inothe ngama-probiotics anenzuzo. Lawa mabhaktheriya anempilo kuwe axhunywe ezinzuzweni eziningi zezempilo, zonke eziqala emgudwini wokugaya ukudla.
Ukuwudla kungasiza ekuthuthukiseni ibhalansi yamagciwane amahle namabi emathunjini akho, okuzuzisa ekugcineni impilo yamathumbu akho.
Kungathuthukisa impilo yakho yokuzivikela komzimba
Akumangalisi ukuthi izinzuzo zokugaya zidlulela namasosha akho omzimba. Ama-probiotics e-kimchi anenzuzo ekusebenzeni kwamasosha omzimba ngoba iningi lalo msebenzi lenzeka emathunjini. Lapho amathumbu akho esesimweni esihle, amasosha omzimba angasebenza kangcono.
Amagciwane e-Lactobacillus ku-kimchi angase athuthukise impilo yokuzivikela komzimba. Ocwaningweni lwamagundane, lawo ajovwe nge-Lactobacillus plantarum, uhlobo oluthile oluvamile ku-kimchi nokunye ukudla okuvutshelwe, abe namazinga aphansi we-inflammatory marker tumor necrosis factor alpha (TNF alpha) kuneqembu elilawulayo. Njengoba amazinga e-alpha e-TNF evame ukukhuphuka ngesikhathi sokutheleleka nezifo, ukuncipha kubonisa ukuthi isimiso somzimba sokuzivikela ezifweni sisebenza ngokuphumelelayo.
Ucwaningo lweshubhu lokuhlola olwahlukanisa i-Lactobacillus plantarum ku-kimchi luphinde lwabonisa ukuthi leli gciwane linemiphumela yokuzivikela komzimba.
Kungasiza ukwehlisa i-cholesterol
Nakuba ukuxhumana okuqondile phakathi kwe-kimchi ne-cholesterol kungacacile ngokuphelele, izifundo ezimbalwa zithole ukuthi abantu abadla njalo bavame ukuba namazinga aphansi e-cholesterol "embi" (LDL).
Ososayensi abanaso isiqiniseko sokuthi yiziphi izithako ezinesibopho. Iklabishi, upelepele obomvu, u-garlic, amaliki, ujinja, kanye namagciwane e-lactic acid ngezinye zezithako ezivamile ezisetshenziswayo.
Thuthukisa impilo yenhliziyo yakho
Ngaphezu kokusekela i-cholesterol enempilo, ingenza nenhliziyo yakho okuhle ngokwandisa amazinga e-antioxidant emzimbeni wakho. Ama-Antioxidants asiza ukuzinzisa amangqamuzana awonakele angasheshisa inqubo yesifo, ngakho ukuba nezinga eliphezulu lama-antioxidants kungakuvikela ezifweni ezingapheli, njengesifo senhliziyo.
Ucwaningo lubonisa ukuthi i-kimchi ingase inciphise ingozi yesifo senhliziyo. Lokhu kungase kube ngenxa yezakhiwo zokulwa nokuvuvukala, njengoba ubufakazi bamuva bubonisa ukuthi ukuvuvukala kungase kube imbangela eyinhloko yesifo senhliziyo.
Ocwaningweni lwamasonto ayi-8 kumagundane adla ukudla okune-cholesterol ephezulu, amazinga amafutha egazini nasesibindi ayephansi kulawo anikezwe ukukhishwa kwe-kimchi kuneqembu lokulawula. Ukwengeza, ukukhishwa kwe-kimchi kubonakala kucindezela ukukhula kwamafutha. Lokhu kubalulekile, njengoba ukunqwabelana kwamafutha kulezi zindawo kungaba nomthelela esifweni senhliziyo.
Isiza ngokuvuvukala
Ukuvuvukala ngokweqile noma okungapheli kuthatha umonakalo omkhulu empilweni yakho ngokuhamba kwesikhathi, futhi ama-probiotics angaba nomphumela wokulwa nokuvuvukala emathunjini. Eqinisweni, ucwaningo lwezilwane olwanyatheliswa kuyi-Journal of Microbiology lwathola ukuthi uhlobo oluthile lwama-probiotics atholakala ku-kimchi lunciphisa izimpawu ezihlukahlukene zokuvuvukala emathunjini.
Ama-probiotics nezinhlanganisela ezisebenzayo ku-kimchi nokunye ukudla okuvutshiwe kungasiza ukulwa nokuvuvukala. Ucwaningo lwegundane lwembula ukuthi i-HDMPPA, enye yezinhlanganisela eziyinhloko ku-kimchi, yenza ngcono impilo yemithambo yegazi ngokucindezela ukuvuvukala,
Kwesinye isifundo segundane, ukukhishwa kwe-kimchi okunikezwa ku-200 mg/kg nsuku zonke amaviki angu-2 kunciphisa amazinga ama-enzyme ahlobene nokuvuvukala.
impilo yobuchopho engcono
Omunye umphumela ongaqondile wamathumbu anempilo: ubuchopho busebenza kangcono. Ukugcina uhlelo lokugaya ukudla lunempilo kubalulekile nasengqondweni, ngoba isimiso sezinzwa esingena emathunjini sixhumana nobuchopho. Lokhu kuxhumana kwe-gut-brain kudinga amathumbu anempilo ukuze asebenze kahle.
Usizo ngokuncipha
Ngokusobala, ukudla i-kimchi ngeke kukwenze ulahlekelwe isisindo ngomlingo. Nokho, kungaba ithuluzi eliwusizo ngempela endleleni yakho yokuphila enempilo. Kuyinketho emnandi futhi enekhalori ephansi. Abantu bavame ukudla kakhulu uma ukudla kwabo kuyisicefe noma kungenalutho, kodwa uma sengeza izakhi ezinambithekayo, kulula ukuzizwa wanelisekile ngosayizi wengxenye enempilo.
Kokubili ama-kimchi amasha nabilisiwe anamakhalori aphansi futhi angakhuphula ukwehla kwesisindo. Ucwaningo lwamaviki angu-4 kubantu abakhuluphele abangu-22 bathola ukuthi ukudla i-kimchi entsha noma evutshiwe kusize ukunciphisa isisindo somzimba, inkomba yesisindo somzimba, namafutha omzimba. Ukwengeza, izinhlobonhlobo ezivutshiwe zehlisa amazinga kashukela egazini.
Akucaci ukuthi yiziphi izakhiwo ze-kimchi ezinesibopho semiphumela yokulahlekelwa isisindo, nakuba ikhalori ephansi, i-fibre ephezulu kanye nokuqukethwe kwe-probiotic kungabamba iqhaza.
Ukubambezela ukuguga
Ukuvuvukala okungapheli akuhlotshaniswa nezifo eziningi kuphela, kodwa futhi kusheshisa inqubo yokuguga. Ngokuthakazelisayo, i-kimchi ngokunokwenzeka inweba ukuphila kwamangqamuzana ngokunciphisa le nqubo. Ocwaningweni lweshubhu lokuhlola, amaseli omuntu alashwe nge-kimchi abonise ukusebenza okukhuphukile, okulinganisa impilo yeselula iyonke, futhi abonise ubude bempilo obunwetshiwe kungakhathaliseki ubudala.
Noma kunjalo, ucwaningo olujwayelekile alukho. Kudingeka izifundo eziningi ezengeziwe ngaphambi kokuthi i-kimchi inconywe njengomuthi wokulwa nokuguga.
Contraindication
Ngokungafani ne-sauerkraut, ukuba kwayo mnandi kungaba yinkinga kwabanye abantu. Uma uzwela izinongo, sebenzisa okuncane noma ufune izinhlobo ezithambile. Kubalulekile futhi ukuqaphela ukuthi lokhu kuba mnandi kungabangela i-acid reflux kubantu abavame ukukuthola. Ngaphezu kwalokho, abanye abantu bangase babe nokuqunjelwa ngemva kokudla ukudla okuvutshiwe, futhi uma ubheka ukuthi i-kimchi yenziwe ngeklabishi (esinye isikhuthazi sokuqunjelwa), ingabangela izinkinga kulabo abavame ukuhlushwa yigesi.
Okokugcina, khumbula nje ukuthi imikhiqizo eminingi ye-kimchi iqukethe okuqukethwe okuphezulu kwe-sodium , ngakho-ke gcina izingxenye zakho zilawulwa ukuze ugweme ukuzisebenzisa ngokweqile usawoti.
Ngokuvamile, ukukhathazeka okukhulu ngokuphepha nge-kimchi ubuthi bokudla . Muva nje, lesi sidlo sihlotshaniswa nokuqubuka kwe-E. coli kanye ne-norovirus. Nakuba ukudla okubilisiwe ngokuvamile kungenazo izifo ezitholakala ekudleni, izithako eziku-kimchi kanye nokuzivumelanisa nezimo kwamagciwane kusho ukuthi kusesengozini yokuzithola.
Ngakho-ke, abantu abanezivikeli mzimba ezibuthakathaka bangase bafune ukuqaphela nge-kimchi. Ngaphezu kwalokho, okuqukethwe yi-nitrite kwe-kimchi kuyahlukahluka kuye ngohlobo kanye nendlela yokulungiselela. Kuye ngokulungiselela, unganciphisa okuqukethwe yi-nitrite.
Indlela yokwenza ekhaya? Indlela yokupheka
Ungathola lo mkhiqizo ezitolo ezinkulu eziningi (hlola isigaba esiqandisiwe), kodwa ungakwazi futhi ukuwenza ekhaya uma ukhetha ukubeka ingozi. Nakuba iresiphi ngayinye ihluke kancane, i-kimchi ivame ukwenziwa ngeklabishi laseShayina, usawoti, amanzi, ugalikhi, ujinja, ushukela, isitokwe senhlanzi, amakhekheba kapelepele obomvu, isithombo se-daikon, nama-scallions.
Nakuba ukulungisa ukudla okubilile kungase kubonakale kuwumsebenzi onzima, ukwenza i-kimchi ekhaya kulula kakhulu uma ulandela lezi zinyathelo ezingezansi:
- Khetha izithako zakho, njengeklabishi neminye imifino emisha efana nezaqathi, imithombe, no-anyanisi, kanye nojinja, ugalikhi, ushukela, usawoti, ufulawa werayisi, uwoyela we-chili, impushana kachili noma amakhekheba kapelepele, isoso yenhlanzi, ne-sauerkraut (ebilisiwe) .
- Sika futhi ugeze imifino emisha kanye ne-ginger ne-garlic.
- Fafaza usawoti phakathi kwezingqimba zamaqabunga eklabishi bese uvumela ukuba iphumule amahora angu-2-3. Phenya iklabishi njalo ngemizuzu engama-30 ukuze uhlukanise usawoti ngokulinganayo. Sebenzisa isilinganiso senkomishi engu-1/2 (amagremu angu-72) kasawoti kuwo wonke u-2,7 kg weklabishi.
- Ukuze sisuse usawoti omningi, sizohlanza iklabishi ngamanzi bese siyikhipha ku-colander.
- Xuba ufulawa werayisi, ushukela, ujinja, u-garlic, amafutha e-chili, ama-pepper flakes, isoso yezinhlanzi kanye ne-sauerkraut kuze kube yilapho uthola unamathisele, wengeze amanzi uma kunesidingo. Singasebenzisa ngaphezulu noma ngaphansi kwalezi zithako kuye ngokuthi sifuna ukuthi i-kimchi inambitheke kangakanani.
- Sizoxuba imifino emisha, kuhlanganise neklabishi, ibe yi-pasta kuze kube yilapho yonke imifino ihlanganiswe ngokuphelele.
- Sizogcina ingxube esitsheni esikhulu noma embizeni, siqiniseke ukuthi siyivala kahle.
- Vumela i-kimchi ivubele okungenani izinsuku ezintathu ekamelweni lokushisa noma kuze kube amasonto amathathu ku-4°C.
Ukwenza inguqulo yemifino nemifino, sizovele sishiye isoso yenhlanzi ne-sauerkraut. Uma sikhetha i-kimchi entsha kunokuvutshelwa, sizoma ngemva kwesinyathelo sesi-6.
Uma sikhetha ukubila, sizokwazi ukuthi isilungele ukudliwa uma isiqala ukuhogela nokunambitha okumuncu, noma uma amabhamuza amancane eqala ukuhamba embizeni. Ngemuva kokuvutshelwa, singagcina i-kimchi esiqandisini isikhathi esingafika unyaka ongu-1. Izoqhubeka nokubila kodwa ngenani eliphansi ngenxa yezinga lokushisa elipholile.