9 Pōmaikaʻi Pōmaikaʻi o Kimchi

Anter

• 1. Nutrient dense
• 2. Loaʻa nā probiotics
• 3. E hoʻoikaika paha i kāu ʻōnaehana pale
• 4. Hiki ke hōʻemi i ka pehu
• 5. Hiki ke hoʻolohi i ka ʻelemakule
• 6. Hiki ke pale aku i nā maʻi hū
• 7. Hiki ke kōkua i ka pohō kaumaha
• 8. Kākoʻo paha i ke olakino puʻuwai
• 9. Māmā e hana ma ka home
• Loaʻa nā downsides i ka kimchi?
• Ke laina lalo

ʻO ka mōʻaukala, ʻaʻole i hiki ke ulu mau i nā mea kanu hou i loko o ka makahiki.

No laila, hoʻomohala ka poʻe i nā ʻano hana no ka mālama ʻana i ka meaʻai, e like me ka pickling a me ka fermentation - kahi hana e hoʻohana ai i nā enzyme e hana i nā loli kemika i ka meaʻai.

ʻO Kimchi kahi kīʻaha Kōlea kuʻuna i hana ʻia me nā mea kanu paʻakai, paʻakai. Loaʻa iā ia ka cabbage a me nā mea ʻono e like me ke kō, ka paʻakai, nā ʻakaʻakai, kālika, a me nā pepa chili.

Haʻaheo paha kekahi i nā mea kanu ʻē aʻe, e like me ka radish, keleka, kāloti, kukama, eggplant, spinach, scallions, beets, a me nā pua ʻohe.

ʻOiai hānai mau ʻia no kekahi mau lā a i kekahi mau pule ma mua o ka lawelawe ʻana, hiki ke ʻai hou ʻia, a i ʻole ka mea ʻole ʻole, ma hope koke o ka hoʻomākaukau.

ʻAʻole maikaʻi wale kēia ipu, akā hāʻawi ia i nā pono olakino he nui (,,).

Eia he 9 mau pono kūlike ʻole o kimchi.

1. Nutrient dense

Hoʻopiha ʻia ʻo Kimchi me nā mea momona a ʻoi aku ka haʻahaʻa o nā calories.

Ma ona iho, kāpelu Pākē - kekahi o nā mea pono i loko o ka kimchi - kaena i nā huaora A a me C, ma ka liʻiliʻi he 10 mau minelala like ʻole, a ma luna o 34 mau amino acid ().

Ma muli o ka lauwili o ka kimchi i nā mea hoʻohui, ʻokoʻa ka ʻike pilikino pono ma waena o nā ʻāpana a me nā lama. Nā mea like, he ʻapu (150-gram) e lawelawe ana i loko o kahi (,):

• Kalepona: 23
• Kāpena: 4 gram
• Kumuʻiʻo: 2 gram
• Momona: ma lalo o 1 gram
• Puluniu: 2 gram
• Sodium: 747 mg
• ʻO ka Vitamin B6: 19% o ka Daily Value (DV)
• ʻO Vitamin C: 22% o ka DV
• ʻO Vitamin K: 55% o ka DV
• Folate: 20% o ka DV
• Hao: 21% o ka DV
• Niacin: 10% o ka DV
• Riboflavin: 24% o ka DV

Nui nā huaʻai ʻōmaʻomaʻo i nā kumuwaiwai maikaʻi e like me ka wikamina K a me ka riboflavin. Ma muli o ka hana pinepine ʻana o ka kimchi i nā mea kanu ʻōmaʻomaʻo, e like me ka kāpeti, nā keleka, a me ka milo, kahi kumu nui ia o kēia mau meaola.

He mea nui ka Vitamin K i nā hana o ke kino, e like me ka metabolism o ka iwi a me ke kāpili ʻana o ke koko, ʻoiai ʻo riboflavin e kōkua i ka mālama ʻana i ka ikehu, ka ulu ʻana o ka cellular, a me ka metabolism (6, 7).

ʻO ka mea hou aku, hiki i ke kaʻina fermentation ke hoʻomohala i nā meaola hou aʻe i maʻalahi ke lawe ʻia e kou kino (,,).

He kūlana maikaʻi maikaʻi loa kā Kimchi. Haʻahaʻa ke kīʻaha i nā calories akā piha me nā meaʻai e like me ka hao, folate, a me nā huaora B6 a me K.

2. Loaʻa nā probiotics

ʻO ke kaʻina lacto-fermentation a kimchi e hana nei i mea kū hoʻokahi ia. ʻAʻole i loaʻa i nā meaʻai fermented kahi ola lōʻihi i hoʻonui ʻia akā ʻo kahi ʻono maikaʻi a me ka ʻala ().

Hana ʻia ka Fermentation ke hoʻololi ʻia kahi starch a kō i loko o kahi wai ʻona a ʻakika paha e nā meaola e like me ka hū, ka pala, a me nā bacteria.

Hoʻohana ka Lacto-fermentation i ka bacteria Lactobacillus e wāwahi i nā kō i loko o ka waikawa lactic, ka mea e hāʻawi i ka kimchi i kona ʻano awaawa.

Ke lawe ʻia ma ke ʻano he kumukanawai, loaʻa i kēia koʻohune ponoʻī kekahi mau pōmaikaʻi, e like me ka mālama ʻana i nā kūlana e like me ka hayfever a me kekahi ʻano diarrhea (,, 14,).

Hoʻokumu pū ka Fermentation i kahi ʻano e ʻae i nā bacteria ʻē aʻe e ulu a hoʻonui. Hoʻopili kēia i nā probiotics, ʻo ia nā microorganism ola e hāʻawi i nā pono olakino ke hoʻopau ʻia i nā nui (,).

I ka ʻoiaʻiʻo, pili lākou i ka pale ʻana mai a i ʻole nā ​​hoʻomaikaʻi ʻana i kekahi mau ʻano, e like me:

• kekahi ʻano maʻi ʻaʻai (,,)
• ke anuanu maʻamau ()
• paʻa paʻa ()
• ʻO ke olakino gastrointestinal (,, 24,)
• olakino puʻuwai ()
• olakino noʻonoʻo ()
• nā kūlana ʻili (,,,)

E hoʻomanaʻo i ka hapa nui o kēia mau hopena e pili ana i nā lāʻau probiotic probiotic dosis kiʻekiʻe a ʻaʻole nā ​​kālā i loaʻa i kahi lawelawe maʻamau o kimchi.

ʻO nā probiotics ma kimchi ka mea i kuleana no nā pono he nui. Eia nō naʻe, pono hou ʻia kahi noiʻi e pili ana i nā hopena kikoʻī o nā probiotics mai nā meaʻai i hū ʻia (,,).

Hāʻawi nā meaʻai Fermented e like me kimchi i nā probiotics, i hiki ke kōkua i ka pale a mālama ʻana i nā ʻano he nui.

3. E hoʻoikaika paha i kāu ʻōnaehana pale

ʻO ka Lactobacillus hiki i ka bacteria ma kimchi ke hoʻonui i kou olakino palekana.

I kahi noiʻi i nāʻiole, nā mea i injected me Lactobacillusmea kanu - kahi kānana kikoʻī e maʻa mau i ka kimchi a me nā meaʻai i hoʻoheheʻe ʻia - he mau pae haʻahaʻa o ka TNF alpha, kahi marker inflammatory, ma mua o ka pūʻulu kaohi ().

Ma muli o ke kiʻekiʻe o ka TNF alpha pae i ka wā o ka maʻi a me ka maʻi, kahi hoʻemi e hōʻike ana e holo pono ana ka ʻōnaehana pale (,).

ʻO kahi hoʻokolohua hoʻowahāwahā i hoʻokaʻawale ʻia Mea kanu ʻo Lactobacillus mai kimchi pū kekahi i hōʻike i kēia bacteri i nā hopena pale pale ().

ʻOiai he hoʻohiki kēia mau hopena, pono ka noiʻi kanaka.

ʻO kahi kānana kikoʻī o Lactobacillus i loaʻa i ka kimchi e hoʻonui ai i kāu ʻōnaehana pale, ʻoiai pono e noiʻi hou.

4. Hiki ke hōʻemi i ka pehu

ʻO nā Probiotics a me nā mea hana i loko o kimchi a me nā meaʻai fermented e kōkua i ke kaua ʻana i ka mumū (,).

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi iole i ka HDMPPA, kekahi o nā kumu nui i loko o ka kimchi, i hoʻomaikaʻi ʻia ke olakino o ke kīʻaha koko ma o ka kāohi ʻana i ka wela ().

I loko o kahi noi ʻiole ʻē aʻe, he kimchi extract o 91 mg no ka paona o ke kaumaha o ke kino (200 mg per kg) i hāʻawi ʻia i kēlā me kēia lā no 2 mau pule i hoʻohaʻahaʻa ʻia i nā pae e pili ana i ka hoʻowali ʻana (

I kēia manawa, ua hōʻoia ʻia kahi noiʻi ʻōnaehana hōʻike hōʻike hōʻike ʻo HDMPPA i nā anti-inflammatory waiwai e ka pale ʻana a me ke kāohi ʻana i ka hoʻokuʻu ʻia ʻana o nā mea hoʻohuihui ().

Eia naʻe, ua hemahema ka noiʻi kanaka.

ʻO HDMPPA, kahi hui pū i ka kimchi, kahi hana nui paha i ka hōʻemi ʻana i ka mumū.

5. Hiki ke hoʻolohi i ka ʻelemakule

ʻAʻole pili wale ka huehue mau me nā maʻi he nui, akā hoʻonui ia i ke kaʻina ʻelemakule.

Eia naʻe, hoʻolōʻihi paha ʻo kimchi i ke ola pūnaewele ma o ka hoʻolōʻihi ʻana i kēia kaʻina hana.

I kahi hoʻokolohua paipu hoʻowalewale, ua hōʻike ʻia nā hunaola kanaka me kimchi i ka hoʻonui ʻana o ka hiki, ke ana ʻana i ke olakino o nā pūnaewele āpau - a hōʻike i kahi ola lōʻihi me ka nānā ʻole i ko lākou mau makahiki (44).

Eia nō naʻe, ua hemahema ka noiʻi holoʻokoʻa. Pono nā aʻo hou e pono ai ma mua o ka hiki ke koi ʻia ʻo kimchi ma ke ʻano he anti-kūnewa.

Kuhi kahi loiloi hoʻowahāwahā hōʻike e hiki i kā kimchi ke hoʻolohi i ke kaʻina hana ʻelemakule, ʻoiai e pono hou ana kahi noiʻi.

6. Hiki ke pale aku i nā maʻi hū

Hiki ke kōkua i nā probiotics a Kimchi a me nā bacteria maikaʻi e pale aku i nā maʻi hū.

Hiki ke loaʻa nā maʻi hū ʻoiai ʻo ka Candida ʻO ka fungus, ka mea maʻamau ʻole, hoʻonui pinepine i loko o ka ʻōpū. Ma mua o 1.4 miliona mau wahine i ʻAmelika Hui Pū ʻIa e mālama ʻia ai no kēia ʻano i kēlā me kēia makahiki ().

ʻOiai ke hoʻomohala nei kēia fungus i ke kūpaʻa ʻana i nā lāʻau antibiotic, ʻimi nui nā mea noiʻi no nā lāʻau kūlohelohe.

Hōʻike ka paipu hoʻowalewale a me nā holoholona i kekahi mau ʻano o Lactobacillus hakakā Candida. Uaʻike kekahi o kahi loiloi puʻupuʻu i ka nui o nā ʻano i hoʻokaʻawale ʻia mai ka kimchi i hōʻike ʻia i ka hana antimicrobial e kūʻē i kēia fungus (,,).

Nānā ʻole, pono ka noiʻi hou.

ʻO nā mea ʻai Probiotic-waiwai e like me kimchi hiki ke kōkua i ka pale ʻana i nā maʻi hū, ʻoiai ke noiʻi nei i ka wā mua.

7. Hiki ke kōkua i ka pohō kaumaha

ʻO nā kimchi hou a momona hoʻi he haʻahaʻa i nā calorie a hoʻonui i ka pohō kaumaha ().

Ua aʻo ʻia he 4 mau pule ma 22 mau kānaka me ka nui o ke kaupaona i ka ʻai ʻana i ka kimchi hou a i ʻole hū paha e kōkua ai i ka hoʻēmi ʻana i ke kaumaha o ke kino, ka helu nui o ke kino (BMI), a me ka momona o ke kino. Hoʻohui ʻia, ua hoʻemi ʻia nā ʻano kō i hoʻoheheʻe ʻia i nā kō kō ().

E hoʻomanaʻo i kēlā mau mea i ʻai i ka kimchi hu i hōʻike ʻia me ka hoʻomaikaʻi hou aʻe i ke kahe o ke koko a me ka pākēneka momona o ke kino ma mua o ka poʻe i ʻai i ka ipu hou ().

ʻAʻole maopopo i nā waiwai o kimchi ke kuleana no kāna hopena kaumaha - ʻoiai ka helu haʻahaʻa o ka calorie, nā ʻike fiber kiʻekiʻe, a me nā probiotics i hiki ke hana i kahi kuleana.

ʻOiai ʻaʻole ʻike ʻia ke ʻano kikoʻī, hiki i ka kimchi ke kōkua i ka hoʻēmi ʻana i ke kaumaha o ke kino, ka momona o ke kino, a me ke kaomi koko a me nā pae kō kō.

8. Kākoʻo paha i ke olakino puʻuwai

Hōʻike ka noiʻi e hiki i ka kimchi ke hōʻemi i kāu makaʻi o ka maʻi puʻuwai ().

Ma muli paha o kāna anti-inflammatory waiwai, e like me nā hōʻike e hōʻike nei he kumu kumu paha ka maʻi o ka puʻuwai (52,,).

I loko o kahi hebedoma 8 mau pule i hānai ʻia i loko o nāʻiole i hānai ʻia i kahi papa ʻaina kolesterol kiʻekiʻe, ʻoi aku ka momona o ke koko a me ke ake i nā mea i hāʻawi ʻia i ka kimchi ma mua o ka pūʻulu hoʻomalu. Eia hou, ua ʻike ʻia ka kimchi extract e kāohi i ka ulu momona ().

He mea nui kēia ma muli o ka hōʻiliʻili ʻana o ka momona i kēia mau wahi i mea e kōkua ai i ka maʻi puʻuwai.

I kēia manawa, ua loaʻa i kahi pule hebedoma ma 100 mau kānaka e ʻai ana i ka 0.5-7.5 auneke (15-210 gram) o kimchi i kēlā me kēia lā e hoʻēmi nui i ke kō o ke kō, ka nui o ke kolamu, a me nā pae kolesterol LDL (ʻino) - nā pilikia āpau no nā maʻi puʻuwai ( ).

Ua like nā mea āpau, pono hou ka noiʻi kanaka.

Hiki iā Kimchi ke hoʻohaʻahaʻa i kou makaʻi o ka maʻi puʻuwai ma o ka hōʻemi ʻana i ka mumū, ka hoʻopau ʻana i ka ulu ʻana o ka momona, a me ka hoʻēmi ʻana i nā kiʻekiʻe o ka cholesterol.

9. Māmā e hana ma ka home

ʻOiai ʻo ka hoʻomākaukau ʻana i nā meaʻai momona e like paha me kahi hana koʻikoʻi, hana maʻalahi ʻana i ka kimchi ma ka home inā pili ʻoe i kēia mau kaʻina ():

1. E hōʻiliʻili i nā mea āu i koho ai, e like me ka kāpeti a me nā mea kanu ʻē aʻe e like me ke kāloti, radish, a me ka ʻaka, me ka ginger, kālika, kō, ka paʻakai, ka palaoa laiki, aila chili, chili pauka a i ʻole nā ​​pepelu pepa, iʻa iʻa, a me ka saeujeot ).
2. E ʻoki a holoi i nā mea kanu hou ma ka ʻaoʻao o ka ginger a me ka kālika.
3. E hohola i ka paʻakai ma waena o nā papa o nā lau kāpelu a noho ʻo ia no 2-3 mau hola. E hoʻohuli i ke kāpeti i kēlā me kēia 30 mau minuke e mahele like i ka paʻakai. E hoʻohana i ka lakio o 1/2 kīʻaha (72 gram) o ka paʻakai i kēlā me kēia 6 paona (2.7 kg) o ke kāpeti.
4. No ka wehe ʻana i ka paʻakai ʻoi loa, holoi i ke kāpena me ka wai a hoʻokahe i loko o ka colander a kānana paha.
5. E kāwili i ka palaoa laiki, kō, ka ʻai, kālika, aila chili, nā pepelu, ka wai iʻa, a me ka saeujeot i loko o ka pala, e hoʻohui ana i ka wai inā pono. Hiki iā ʻoe ke hoʻohana i nā mea hou aku a i ʻole ʻoi aku paha o kēia mau mea hoʻohui e pili ana i ka ikaika āu e makemake ai i kāu kimchi e ʻono.
6. E kīloi i nā mea kanu hou, me ka kāpī, i loko o ka pā a hiki i ka pau ʻana o ka uhi ʻia o nā mea ʻai a pau.
7. Hoʻopili i ka hui i loko o kahi ipu nui a i ʻole ipu e mālama ai, e hōʻoia pono e sila pono.
8. E hoʻokuʻu i ka kimchi no 3 mau lā ma ka mahana o ka lumi a i ʻole 3 mau pule ma 39 ° F (4 ° C).

E hana i kahi mana e kūpono i nā mea ʻai a me nā vegan, e waiho wale i ka iʻa iʻa a me ka saeujeot.

Inā makemake ʻoe i hou ma luna o ka kimchi huʻi, kū wale ma hope o ka anuʻu 6.

Inā koho ʻoe i ka fermentation, ʻike ʻoe ua mākaukau e ʻai ke hoʻomaka ke ʻala a ʻono - a i ka hoʻomaka ʻana o nā huʻa liʻiliʻi e neʻe i loko o ka hue.

Ma hope o ka fermentation, hiki iā ʻoe ke hoʻomaʻalili i kāu kimchi a hiki i 1 makahiki. E hoʻomau ia i ka hoʻoheheʻe ʻia akā ma kahi haʻahaʻa no ka mahana wela.

ʻO ka ʻōhū ʻana, ka ʻōhū ʻana, kahi ʻono ʻawaʻawa, a me ka palupalu ʻana o ke kāpeti nā mea maʻamau no ka kimchi. Eia nō naʻe, inā ʻoe e ʻike i kahi pilau a i ʻole nā ​​hōʻailona o ka punahelu, e like me kahi kiʻi keʻokeʻo ma luna o ka meaʻai, ua hōʻino kāu ipu a hoʻolei ʻia i waho.

Hiki ke hana ʻia ʻo Kimchi ma ka home e hoʻohana ana i kekahi mau ala maʻalahi. ʻO ka maʻamau, pono e hoʻonui i nā lā he 21 ma muli o ke ana wela.

Loaʻa nā downsides i ka kimchi?

Ma ka laulaha, ʻo ka hopohopo palekana nui loa me kimchi ka lāʻau make ().

I kēia mau lā, ua pili kēia ipu E. coli a me nā maʻi norovirus (,).

ʻOiai ʻo nā mea hānai hānai ʻaʻole i lawe pinepine i nā pathogens hānai ʻia, ʻo nā mea a kimchi a me ka hiki ke hoʻololi ʻia o nā pathogens ʻo ia hoʻi ka palupalu i nā maʻi hānau.

E like me kēlā, makemake paha ka poʻe me nā ʻōnaehana pale pale kūpilikiʻi e hoʻomaʻamaʻa me ka kimchi.

ʻOiai paha he hopohopo paha ka poʻe me ke koko kiʻekiʻe e pili ana i ka nui o ka sodium i loko o kēia pā, kahi hōʻike i ka poʻe 114 me kēia ʻano i hōʻike ʻole i ka pilina koʻikoʻi ma waena o ka lawe ʻana o kimchi a me ke koko kiʻekiʻe (59).

He kakaikahi loa kā Kimchi pilikia. Eia nō naʻe, ua nakinaki ʻia kēia ipu i ka laha ʻana o ka lāʻau make, no laila makemake paha ka poʻe me nā ʻōnaehana pale i hoʻopilikia ʻia e akahele.

Ke laina lalo

ʻO Kimchi kahi ipu Kōlea Kōleka i hana pinepine ʻia mai ke kāpeti a me nā mea kanu ʻē aʻe. No ka mea he meaʻai hū, hoʻohanohano ia i nā probiotics he nui.

Hāʻawi paha kēia mau microorganism olakino i ka kimchi i nā pono olakino. Hiki ke kōkua i ka hoʻoponopono ʻana i kāu ʻōnaehana pale, paipai i ka pohō o ke kaumaha, hakakā i ka mumū, a me ka lohi i ke kaʻina ʻelemakule.

Inā ʻoluʻolu ʻoe i ke kuke ʻana, hiki iā ʻoe ke hana i ka kimchi ma ka home.