16 Mea ʻai ola i piha me ka ʻono ʻo Umami

Anter

• 1. Mauʻu kai
• 2. Nā ʻAi Kīkia-Soy
• 3. Nā Pāpaʻi Aged
• 4. Kimchi
• 5. Koma ʻōmaʻomaʻo
• 6. Meaʻai kai
• 7. Nā ʻiʻo
• 8. ʻO Tomato
• 9. ʻOhana
• 10-16. Nā Mea ʻai ʻē aʻe i piha iā Umami
• Ka Laina Lalo

ʻO Umami kekahi o nā ʻono maʻamau ʻelima, ma ka ʻono, ʻawaʻawa, paʻakai, a me kawa.

Ua ʻike ʻia ma kahi o hoʻokahi kenekulia i hala a ua wehewehe maikaʻi ʻia ma ke ʻano he mea ʻono a ʻono hoʻi "meaty". ʻO ka huaʻōlelo "umami" ka ʻōlelo Kepanī a ʻo ia hoʻi "he ʻono ʻono ʻoluʻolu."

ʻ speakinglelo ʻepekema, pili ka umami i ka ʻono o glutamate, inosinate, a i ʻole guanylate. ʻO Glutamate - a i ʻole glutamic acid - kahi waikawa amino maʻamau i nā mea kanu a me nā protein holoholona. ʻIke nui ʻia ka inosinate i nā ʻiʻo, ʻoiai ʻoi aku ka nui o ka guanylate i nā mea kanu ().

E like me nā ʻono ʻē aʻe, ʻike nui i ka umami no ke ola. ʻIke ʻia nā hui umami i nā meaʻai protein kiʻekiʻe, no laila ke ʻono nei i ka umami i kou kino e loaʻa ka protein i kahi meaʻai.

I ka pane, hūnā kou kino i ka halo a me nā wai digestive e kōkua ai i ka ʻeli ʻana i kēia mau protein (2).

Ma waho o ka digestion, hiki i nā meaʻai momona umami ke loaʻa i nā pono olakino hiki ke loaʻa. ʻO kahi laʻana, hōʻike nā haʻawina e ʻoi aku ka nui o ka hoʻopihapiha. No laila, ke koho ʻana i nā meaʻai momona umami i mea kōkua paha i ke kaupaona ʻana ma ke kaohi ʻana i kou makemake (,).

Eia nā meaʻai umami 16 me nā pono olakino kupaianaha.

1. Mauʻu kai

ʻOi aku ka haʻahaʻa o nā limu i nā calori akā piha me nā meaʻai a me nā antioxidant.

ʻO lākou kekahi kumu waiwai nui o ka ʻono umami ma muli o kā lākou glutamate kiʻekiʻe. ʻO ia ke kumu e hoʻohana pinepine ʻia ai nā limu kai kombu e hoʻonui i ka hohonu i nā broths a me nā mea ʻono i ka meaʻai Kepani.

Eia ka ʻike glutamate no nā ʻano limu kombu ma nā 3.5 auneke (100 gram):

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

ʻOi aku ka limu o Nori i ka glutamate - e hāʻawi ana i 550-1,350 mg i 3.5 auneke (100 mau g).

ʻOiai ʻo ka hapa nui o nā limu i kiʻekiʻe i ka glutamate, ʻo ka limu wakame ka mea ʻokoʻa me 2-50 mg wale nō o ka glutamate ma nā 3.5 auneke (100 gram). ʻLelo ʻia, olakino loa ia.

Hōʻuluʻulu Manaʻo Kombu a me nawe seaweeds kiʻekiʻe i ka umami hui glutamate. ʻO ia ke kumu e hoʻohana pinepine ai lākou i nā broths a i ʻole nā ​​sausa e hoʻohui i ka hohonu i ka meaʻai Kepanī.

2. Nā ʻAi Kīkia-Soy

Hana ʻia nā meaʻai soya mai ka soybeans, kahi legume i mea nui i nā meaʻai Asia.

ʻOiai e hiki ke ʻai holoʻokoʻa i ka soybeans, hoʻonui pinepine ʻia a i ʻole hana ʻia i loko o nā huahana like ʻole, e like me ka tofu, tempeh, miso, a me ka meaʻai soy.

ʻO ka mea hoihoi, ʻo ka hana a me ka fermenting o ka soybeans e hoʻāla i ko lākou nui glutamate maʻiʻo, ʻoiai e wāwahi ʻia nā protein i loko o nā amino acid manuahi, ʻo ia hoʻi ka glutamic acid ().

Eia ka ʻike glutamate no nā ʻano meaʻai soy-based no 3.5 auneke (100 gram):

• Mākī Soy: 400-1,700 mg
• Miso: 200-700 mg
• Natto (soybeans hū): 140 mg
• Soybeans: 70-80 mg

ʻOiai he kontroversial ka soy ma muli o ka ʻike o ka phytoestrogen, ua hoʻopili ʻia ka ʻai ʻana i nā meaʻai soy i nā pono like ʻole, e like me ka momona o ke koko i hoʻohaʻahaʻa ʻia, hoʻomaikaʻi i nā wahine, a me nā ʻōuli menopause liʻiliʻi (,,).

Hōʻuluʻulu Manaʻo Kūlana kiʻekiʻe nā mea ʻai soya i ka umami hui glutamate. ʻOi loa ke kiʻekiʻe o nā meaʻai soy fermented, ʻoiai hiki i ka fermentation ke wāwahi i nā protein i nā amino acid manuahi, e like me ka glutamic acid.

3. Nā Pāpaʻi Aged

Kiʻekiʻena nā paʻi waiū o nā mākua i loko o ka umami compound glutamate.

E like me nā makahiki o nā tīhi, wāwahi kā lākou mau protein i nā amino acid manuahi ma o ke kaʻina i kapa ʻia ʻo proteolysis. Hāpai kēia i kā lākou pae o ka glutamic acid (9) manuahi.

Eia ka ʻike glutamate no nā ʻano pākaukau makahiki ma kēlā me kēia 3.5 auneke (100 gram):

• Parmesan (Parmigiano Reggiano): 1,200-1,680 mg
• Comte tī: 539-1,570 mg
• Kāpena: 760 mg
• ʻO Roquefort: 471 mg
• ʻO ka tī emmental: 310 mg
• ʻO Gouda: 124–295 mg
• ʻO Cheddar: 120-180 mg

ʻO nā tīhi i ʻelemakule ka lōʻihi, e like me ka Italian parmesan - ʻo ia ka makahiki 24-30 mau mahina - maʻamau ka ʻono umami. ʻO ia ke kumu a hiki i kahi mea liʻiliʻi ke hoʻonui i ka ʻono o kahi pā (9).

Hōʻuluʻulu Manaʻo ʻOi nā ʻūlū i ʻelemakule ʻoi aku ka ikaika o ka ʻono umami, ke hele lākou ma o ka nui o ka proteolysis - kahi hana e wāwahi i ka protein i nā amino acid free, e like me ka glutamic acid.

4. Kimchi

ʻO Kimchi kahi kīʻaha ʻaoʻao Kōlea i hana ʻia mai nā mea kanu a me nā mea ʻala.

Hoʻomaʻa ʻia kēia mau mea kanu me Lactobacillus bacteria, nāna e wāwahi i nā mea kanu i ka hana ʻana i nā enzyme digestive, e like me proteases, lipases, a me amylases (, 11).

Hoʻokiʻi nā protein i nā mole protein i kimchi i nā amino acid manuahi ma o ka proteolysis kaʻina. Hāpai kēia i nā pae o kimchi o ka umami compound glutamic acid.

ʻO ia ke kumu i loaʻa ai i ka kimchi kahi 240 mg glutamate kupaianaha no 3.5 auneke (100 gram).

ʻAʻole wale ka kimchi kiʻekiʻe i nā hui umami, akā ʻo ia ke olakino maikaʻi a pili ʻia i nā pono olakino, e like me ka hoʻomaikaʻi ʻana i ka digestion a me nā pae kolesterol haʻahaʻa (,).

Hōʻuluʻulu Manaʻo Loaʻa iā Kimchi kahi 240 mg glutamate kupaianaha no 3.5 auneke (100 gram). He kiʻekiʻe ia i nā hui umami ma muli o ka fermentation me Lactobacillus koʻohune.

5. Koma ʻōmaʻomaʻo

ʻO ka tī ʻōmaʻomaʻo kahi mea inu makemake nui ʻia a maikaʻi ʻole.

Ua hoʻopili ʻia ka inu ʻana i nā pono olakino hiki ke loaʻa, e like me ka hōʻemi ʻana o ka maʻi diabetes type 2, nā pae koloka LDL "maikaʻi" haʻahaʻa, a me ke kaumaha o ke kino olakino (,,).

Hoʻohui ʻia, kiʻekiʻe ke kī ʻōmaʻomaʻo i ka glutamate, ʻo ia ke kumu i loaʻa ai kahi ʻono ʻono, ʻawaʻawa, a me umami ʻokoʻa. Aia i loko o ke kī ʻōmaʻomaʻo maloʻo he 220-670 mg o glutamate no nā 3.5 auneke (100 gram).

He kiʻekiʻe pū kēia inu i loko o ka theanine, kahi amino acid i loaʻa kahi ʻano like me glutamate. Hōʻike nā noiʻi e pāʻani pū ka theanine i kāna pae kiʻekiʻe umami kiʻekiʻe (17,).

I kēia manawa, hele mai ka ʻawaʻawa o ke kī ʻōmaʻomaʻo mai nā mea i kapa ʻia he catechins a me nā tannins (,).

Hōʻuluʻulu Manaʻo Loaʻa i ke kī ʻōmaʻomaʻo he 220-670 mg o ka glutamate ma kēlā me kēia auneke 3.5 (100 mau), ʻo ia ke kumu i loaʻa ai kahi ʻono ʻono, ʻawaʻawa, a ʻume umami hoʻi. He kiʻekiʻe hoʻi ia i loko o ka theanine - nona kahi ʻano like e glutamate a hiki ke hāpai i kāna pae umami compound.

6. Meaʻai kai

Nui nā ʻano iʻa iʻa i nā hui umami.

Hiki i loko o ke kai ke komo i loko o ka glutamate a me ka inosinate - i kapa ʻia he inodinate disodium. ʻO ka Inosinate kahi hui umami hou i hoʻohana pinepine ʻia ma ke ʻano he mea hoʻohui meaʻai (21).

Eia nā glutamate a me nā ʻike inosinate no nā ʻano ʻano iʻa like ʻole no kēlā me kēia 3.5 auneke (100 gram):

Mea ʻai	ʻO Glutamate	Inosinate
Sardine pēpē maloʻo	40-50 mg	350-800 mg
Nā flakes Bonito	30-40 mg	470-700 mg
Iʻa Bonito	1-10 mg	130-270 mg
Tuna	1-10 mg	250-360 mg
Yellowtail	5-9 mg	230-290 mg
Sardinia	10-20 mg	280 mg
Mackerel	10-30 mg	130-280 mg
Cod	5-10 mg	180 mg
Ululāʻau	120 mg	90 mg
Kāleka	140 mg	0 mg
ʻO Anchovies	630 mg	0 mg

He hopena synergistic ko Glutamate a me disodium inosinate kekahi i kekahi, e hāpai ana i ka ʻono umami o nā meaʻai i loaʻa i nā ʻelua ().

ʻO ia ke kumu o ka hoʻopili ʻana o nā mea kuke i nā meaʻai momona a me nā mea momona waiwai disodium e hoʻonui ai i ka ʻono holoʻokoʻa o kahi pā.

Hōʻuluʻulu Manaʻo Nui nā iʻa a me nā iʻa i kiʻekiʻe i ka glutamate a - keu hoʻi - inosinate, kahi hui umami hou i loaʻa i ka huahana holoholona. ʻO ka glutamate a me ka inosinate kahi hopena synergistic kekahi i kekahi, e hoʻonui ana i ka ʻono umami o ka meaʻai.

7. Nā ʻiʻo

ʻO ka ʻiʻo kahi hui meaʻai e kiʻekiʻe mau i ka ʻono umami.

E like me nā iʻa, loko maoli lākou i ka glutamate a me ka inosinate.

Eia nā glutamate a me nā ʻike inosinate no nā ʻiʻo like ʻole no kēlā me kēia auneke 3.5 (100 mau gram):

Mea ʻai	ʻO Glutamate	Inosinate
Bacon	198 mg	30 mg
Mamū maloʻo / hoʻōla	340 mg	0 mg
ʻO ka puaʻa	10 mg	230 mg
Pipi	10 mg	80 mg
Moaʻi	20-50 mg	150-230 mg

ʻO nā ʻiʻo maloʻo, ʻelemakule, a i hoʻomākaukau ʻia paha i ʻoi aku ka nui o ka glutamic acid ma mua o nā ʻiʻo hou, ʻoiai e wāwahi kēia mau hana i nā protein āpau a hoʻokuʻu i ka waikawa glutamic manuahi.

ʻO nā hua moa moa - ʻaʻole naʻe he ʻiʻo - he mau kumu o ka ʻono umami pū kekahi, e hāʻawi ana i 10-20 mg o glutamate no 3.5 auneke (100 gram).

Hōʻuluʻulu Manaʻo E like me nā iʻa, nā ʻiʻo kahi kumu maikaʻi o ka glutamate a me ka inosinate. Loaʻa i ka ʻiʻo maloʻo, ʻelemakule, a i ʻole nā ​​mea i hana ʻia ka waikawa glutamic loa.

8. ʻO Tomato

ʻO Tomato kekahi o nā kumu kanu kanu maikaʻi o ka ʻono umami.

ʻO ka ʻoiaʻiʻo, ʻo kā lākou mea ʻono momona a ʻono hoʻi mai kā lākou maʻi glutamic acid kiʻekiʻe.

Loaʻa i nā ʻōmato maʻamau ka 150-250 mg o ka glutamic acid ma 3.5 auneke (100 gram), ʻoiai ʻo nā tōmato cherry e hāʻawi iā 170-280 mg i ka lawelawe like.

Eia hou, ke piʻi mau nei nā pae waikawa glutamic o nā tumato i ko lākou oʻo ʻana ().

Hiki i nā ʻōmato maloʻo ke hāpai i ko lākou ʻono umami, ʻoiai ke kaʻina hana e hoʻoliʻiliʻi i ka momona a noʻonoʻo i ka glutamate. Loaʻa i nā ʻōmato maloʻo maloʻo 650-1,140 mg o ka glutamic acid ma 3.5 auneke (100 gram).

Ma waho o ka glutamic acid, he kumu maikaʻi nā tumato o kekahi mau huaora a me nā minelala, e like me ka wikamina C, ka wikamina K, ka potassium, ka folate, a me nā antioxidants i hoʻokumu ʻia me nā mea kanu.

Hōʻuluʻulu Manaʻo ʻO ke kōmato kahi kumu nui o ka ʻono umami a loaʻa he 150-250 mg o ka glutamic acid ma 3.5 auneke (100 mau g). Hoʻomaopopo nui ʻia nā ʻōmato maloʻo, e hāʻawi ana iā 650-1,140 mg i ka lawelawe like.

9. ʻOhana

ʻO nā mea kanu nā mea kanu i hoʻokumu ʻia o ʻono umami.

E like me nā ʻōmato, hiki i ka mau maloʻo maloʻo ke hoʻonui loa i kā lākou ʻike glutamate.

Eia ka ʻike glutamate no nā ʻano laulā like ʻole ma kēlā me kēia 3.5 auneke (100 mau).

• Hoʻomaʻemaʻe shiitake mushroom: 1,060 mg
• ʻO Shimeji mushroom: 140 mg
• ʻO Enoki mushroom: 90–134 mg
• ʻO ka mushroom maʻamau: 40-110 mg
• Truffles: 60-80 mg
• ʻOhana mushroom: 70 mg

Hoʻopili pū ʻia nā pūpū me nā meaola, e like me nā huaora B, a ua hoʻopili ʻia i nā pono olakino hiki, e like me ka hoʻomaikaʻi ʻana i ka pale a me nā pae kolesterol ().

ʻO lākou pū kekahi hoʻi, ʻono, a maʻalahi hoʻi e hoʻohui i kāu papaʻai - he maka a moʻa hoʻi.

Hōʻuluʻulu Manaʻo ʻO nā mushroom - keu hoʻi i nā hua moa maloʻo - kahi kumu kanu i hoʻokumu ʻia o ka glutamic acid. Maʻalahi pū lākou e hoʻohui i kāu papaʻai, e hana ana iā lākou i ala maʻalahi e hoʻonui i ka ʻono umami o kāu mau kīʻaha.

10-16. Nā Mea ʻai ʻē aʻe i piha iā Umami

Ma waho o nā mea ʻai ma luna aʻe, kiʻekiʻe nā mea ʻai ʻē aʻe i ka ʻono umami.

Eia ka ʻike glutamate no nā meaʻai umami kiʻekiʻe ʻē aʻe no 3.5 auneke (100 gram):

1. ʻO Marmite (kahi mea hū i hoʻolahalaha ʻia): 1,960 mg
2. Mīkini ʻokiʻoki: 900 mg
3. Korn: 70-110 mg
4. ʻO nā pī ʻōmaʻomaʻo: 110 mg
5. Kālika: 100 mg
6. Aʻa Lotus: 100 mg
7. ʻUala: 30-100 mg

Ma waena o kēia mau meaʻai, loaʻa i ka Marmite a me ka wai ʻōlio ka mea glutamate kiʻekiʻe loa. He kiʻekiʻe ʻo Marmite i ka ʻono umami, no ka mea, hū me ka hū, ʻoiai he umami ka momona o ka oyster, e like me ka hana ʻia me nā ʻōlio i hoʻolapalapa ʻia a i ʻole ka ʻioʻio, kahi i kiʻekiʻe i ka glutamate.

Eia nō naʻe, e hoʻomanaʻo i ka hoʻohana maʻamau ʻia o kēia huahana i nā mea liʻiliʻi.

Hōʻuluʻulu Manaʻo ʻO nā meaʻai e like me Marmite, ʻono kōpaka, kānana, peas ʻōmaʻomaʻo, kālika, aʻa lotus, a me kaʻuala kahi kumu maikaʻi o ka ʻono umami ma muli o kā lākou glutamate kiʻekiʻe.

Ka Laina Lalo

ʻO Umami kekahi o nā ʻono ʻelima a ʻoi aku ka maikaʻi i wehewehe ʻia ma ke ʻano he mea ʻono a ʻono hoʻi.

ʻO ka ʻono umami mai ke alo o ka amino acid glutamate - a i ʻole glutamic acid - a i ʻole nā ​​hui inosinate a i ʻole guanylate, i loaʻa mau i nā meaʻai protein kiʻekiʻe.

ʻAʻole hoʻonui ʻo Umami i ka ʻono o nā kīʻaha akā kōkua pū paha ia i ka pale ʻana i kou makemake.

ʻO kekahi mau meaʻai i kiʻekiʻe i loko o nā ʻami umami ka iʻa iʻa, nā ʻiʻo, nā paʻi waiū kahiko, nā limu, nā meaʻai soy, nā lau, nā ʻōmato, nā kimchi, nā kī ʻōmaʻomaʻo, a me nā mea ʻē aʻe he nui.

E hoʻāʻo e hoʻohui i kahi mau meaʻai momona umami i kāu papaʻai e ʻohi i kā lākou ʻono a me nā pono olakino.