9 Cov txiaj ntsig tsis txaus ntseeg ntawm Kimchi

Zoo Siab

• 1. Cov khoom noj khoom haus tuab
• 2. Muaj cov probiotics
• 3. Tuaj yeem txhawb koj lub cev tiv thaiv kab mob
• 4. Yuav txo qhov o
• 5. Yuav qeeb tus laus laus
• 6. Tuaj yeem tiv thaiv cov poov xab kab mob
• 7. Tuaj yeem pab kom poob phaus
• 8. Tuaj yeem txhawb nqa kev noj qab haus huv
• 9. Yooj yim ua hauv tsev
• Puas yog kimchi muaj qee qhov downsides?
• Hauv qab kab

Keeb kwm, nws tsis tau muaj peev xwm cog cov zaub tshiab thawm xyoo.

Yog li no, tib neeg tsim txoj hauv kev khaws cia khoom noj, xws li pickling thiab fermentation - txheej txheem uas siv cov enzymes los tsim cov kev hloov hauv cov zaub mov.

Kimchi yog ib hom tshuaj neeg Korean ua los nrog ntsev, npuaj zaub. Nws feem ntau muaj cov zaub qhwv thiab cov caij nyoog zoo li qab zib, ntsev, dos, qij, qhiav, thiab kua txob.

Nws kuj yuav khav txiv lwm yam zaub, suav nrog radish, celery, zaub ntug hauv paus, dib, txaij, spinach, scallions, beets, thiab tua xyoob.

Txawm hais tias feem ntau yog fermented li ob peb hnub mus rau ob peb lub lis piam ua ntej pabcuam, nws tseem tuaj yeem noj cov khoom noj tshiab, lossis ib qho tsis raug mob, tam sim ntawd tom qab npaj.

Tsis tsuas yog cov zaub mov no delectable, tab sis nws kuj muaj ntau cov txiaj ntsig kev noj qab haus huv (,,).

Nov yog 9 lub txiaj ntsig tshwj xeeb ntawm kimchi.

1. Cov khoom noj khoom haus tuab

Kimchi tau ntim nrog cov as-ham thaum tab tom poob qis hauv calories.

Ntawm nws tus kheej, Suav cov zaub qhwv - ib qho ntawm cov khoom xyaw tseem ceeb hauv kimchi - khav cov vitamins A thiab C, tsawg kawg 10 cov zaub mov sib txawv, thiab tshaj 34 amino acids ().

Txij li thaum kimchi nws txawv nyob hauv cov khoom xyaw, nws cov zaub mov zoo noj tsis sib xws ntawm cov khoom qab zib thiab hom. Txhua qhov zoo ib yam, ib khob 1 khob (150-gram) muaj kwv yees li (,):

• Cov calories: 23
• Carbs: 4 grams
• Cov protein ntau: 2 grams
• Rog: tsawg dua 1 gram
• Fiber ntau: 2 grams
• Sodium: 747 mg
• Vitamin B6: 19% ntawm Cov Nqi Txhua Hnub (DV)
• Vitamin C: 22% ntawm DV
• Vitamin K: 55% ntawm DV
• Folate: 20% ntawm DV
• Hlau: 21% ntawm DV
• Niacin: 10% ntawm DV
• Riboflavin: 24% ntawm DV

Ntau cov zaub ntsuab ntsuab yog qhov zoo ntawm cov as-ham zoo li vitamin K thiab riboflavin. Vim tias kimchi feem ntau suav nrog ntau cov veggies ntsuab, xws li cov zaub qhwv, zaub txhwb, thiab zaub ntsuab, nws feem ntau yog qhov txiaj ntsig zoo ntawm cov as-ham no.

Vitamin K ua lub luag haujlwm tseem ceeb hauv ntau lub cev ua haujlwm, nrog rau cov pob txha metabolism thiab ntshav txhaws, thaum riboflavin pab tswj kev tsim hluav taws xob, kev loj hlob ntawm tes, thiab cov metabolism (6, 7).

Dab tsi ntxiv, cov txheej txheem fermentation tuaj yeem tsim cov khoom noj ntxiv uas yooj yim nqus los ntawm koj lub cev (,,).

Kimchi muaj qhov zoo tshaj plaws kev noj haus. Cov zaub mov tsis muaj calories ntau tab sis ntim zaub mov zoo li hlau, folate, thiab vitamins B6 thiab K.

2. Muaj cov probiotics

Cov txheej txheem lacto-fermentation uas kimchi undergoes ua rau nws tshwj xeeb tshwj xeeb. Fermented zaub mov tsis tsuas muaj kev pab lub neej ntev tab sis kuj tseem muaj kev saj dua thiab muaj ntxhiab ().

Fermentation tshwm sim thaum cov hmoov txhuv nplej siab los yog qab zib hloov mus ua cawv lossis kua qaub los ntawm cov kab mob xws li cov poov xab, pwm, lossis kab mob.

Lacto-fermentation siv cov kab mob Lactobacillus txhawm rau zom cov suab thaj hauv cov lactic acid, uas muab kimchi nws cov xeeb ceem.

Thaum noj raws li kev qhia ntxiv, Tus kab mob no nws tus kheej yuav muaj ntau qhov txiaj ntsig, suav nrog kev kho mob zoo li hayfever thiab qee yam mob raws plab (,, 14,).

Fermentation kuj tseem tsim ib puag ncig uas tso cai rau lwm cov kab mob tus phooj ywg ua kom muaj zog thiab ua kom ntau ntxiv. Cov no suav nrog probiotics, uas yog cov kab mob ua muaj sia uas muaj txiaj ntsig kev noj qab haus huv thaum noj ntau (()).

Qhov tseeb, lawv tau txuas nrog kev tiv thaiv los ntawm kev txhim kho hauv ntau yam xwm txheej, suav nrog:

• tej hom mob cancer (,,)
• tus mob khaub thuas ()
• cem quav ()
• mob hnyuv (,, 24,,)
• lub plawv huv ()
• kev mob hlwb ()
• daim tawv nqaij mob (,,,)

Nco ntsoov tias ntau ntawm qhov kev tshawb pom no cuam tshuam nrog kev noj tshuaj pab ntau ntxiv thiab tsis yog tus nqi pom nyob rau ib qho kev pabcuam qub uas muaj kimchi.

Cov probiotics hauv kimchi ntseeg tau ua lub luag haujlwm rau ntau yam ntawm nws cov txiaj ntsig. Txawm li cas los xij, kev tshawb fawb ntxiv yog xav tau ntawm cov kev cuam tshuam tshwj xeeb ntawm probiotics los ntawm cov khoom noj fermented (,,).

Khoom noj khoom haus zoo li kimchi muaj probiotics, uas tuaj yeem pab tiv thaiv thiab kho ntau yam mob.

3. Tuaj yeem txhawb koj lub cev tiv thaiv kab mob

Tus Lactobacillus cov kab mob hauv kimchi tuaj yeem txhawb koj lub cev kom tsis muaj zog.

Hauv kev kawm txog cov nas, cov tau txhaj nrog Lactobacillusplantarum - ib qho kev txawv txav uas tsis tshua pom muaj hauv kimchi thiab lwm yam khoom noj khoom haus - muaj qis dua TNF alpha, tus mob ua cim, tshaj li pawg tswj hwm ().

Vim tias TNF alpha qib feem ntau nce siab thaum lub sij hawm kis thiab kab mob, ib qho kev txo qis qhia tau tias lub cev tiv thaiv tsis ua haujlwm tau zoo (,).

Ib lub xeem-raj kawm uas cais tawm Lactobacillus plantarum los ntawm kimchi zoo li no tau qhia tias cov kab mob no muaj cov tiv thaiv kabmob-ua kom zoo dua ().

Txawm hais tias cov txiaj ntsig tau dhau los, kev tshawb nrhiav tib neeg xav tau.

Lub hom tshwj xeeb ntawm Lactobacillus pom hauv kimchi tuaj yeem txhawb koj lub cev tsis muaj zog, txawm hais tias yuav tsum tshawb nrhiav ntxiv.

4. Yuav txo qhov o

Probiotics thiab cov sib txuas sib txuas hauv kimchi thiab lwm cov khoom noj raug tub rog tuaj yeem pab tua tua (,).

Piv txwv, nas tshawb pom tias HDMPPA, yog ib lub hauv paus tseem ceeb hauv kimchi, txhim kho cov hlab ntshav kev noj qab haus huv los ntawm kev tua tus mob ().

Hauv lwm txoj kev tshawb no nas, ib qho kev tso tawm kimchi ntawm 91 mg rau ib phaus ntawm lub cev qhov hnyav (200 mg rau ib kg) muab txhua hnub rau 2 lub lis piam txo qis ntawm cov kab mob cuam tshuam nrog enzymes ().

Lub caij no, kev sim tshuaj-kab ntsig qhia tseeb tias HDMPPA qhia cov khoom tiv thaiv los ntawm kev thaiv thiab tiv thaiv kev tso tawm ntawm cov khoom sib txuas ().

Txawm li cas los xij, kev tshawb nrhiav tib neeg tsis muaj txhij txhua.

HDMPPA, ib qho kev sib koom ua ke hauv kimchi, tuaj yeem ua lub luag haujlwm tseem ceeb hauv kev txo qhov mob.

5. Yuav qeeb tus laus laus

Mob o tsis tsuas yog cuam tshuam nrog ntau yam mob, tab sis nws kuj tseem ua rau nrawm dhau txoj kev laus.

Tsis tau, kimchi tejzaum nws ua rau lub neej ntawm tes qeeb los ntawm kev qeeb cov txheej txheem no.

Hauv kev sim ntsuas-tub kawm, tib neeg lub hlwb kho nrog kimchi qhia txog kev nce ntawm kev muaj peev xwm, uas ntsuas tag nrho kev noj qab haus huv ntawm tes - thiab qhia txog lub sijhawm ua kom ntev dua tsis hais lawv lub hnub nyoog (44).

Tseem, kev tshawb fawb tag nrho tseem tsis tau muaj. Ntau cov kev tshawb fawb ntxiv xav tau ua ntej kimchi tuaj yeem pom zoo raws li kev tiv thaiv kev laus.

Kev sim ntsuas-raj kawm qhia tias kimchi tuaj yeem qeeb cov laus txheej txheem, txawm hais tias yuav tsum muaj kev tshawb fawb ntxiv.

6. Tuaj yeem tiv thaiv cov poov xab kab mob

Kimchi's probiotics thiab cov kab mob noj qab nyob zoo tuaj yeem pab tiv thaiv cov poov xab.

Paum poov xab mob tshwm sim thaum lub Candida fungus, uas ib txwm tsis muaj teebmeem, muaj ntau heev sai rau hauv lub chaw mos. Ntau tshaj 1,4 lab tus pojniam hauv Tebchaws Meskas tau kho tus kabmob no txhua xyoo ().

Raws li cov kab mob no tej zaum yuav pib txhim kho cov tshuaj tua kab mob, ntau tus kws tshawb fawb tab tom nrhiav kev kho mob ntuj tsim.

Kev ntsuam xyuas-raj thiab tsiaj cov kev tshawb fawb qhia tias qee yam ntawm qee yam Lactobacillus sib ntaus CandidaCov. Ib qho kev sim-lub raj kawm kev tshawb nrhiav txawm pom tias muaj ntau txoj kab sib cais cais los ntawm kimchi tau tso tawm cov kev ua haujlwm antimicrobial tawm tsam cov kab mob no (,,).

Txawm li cas los xij, kev tshawb fawb ntxiv yog tsim nyog.

Probiotic-nplua nuj cov zaub mov zoo li kimchi tuaj yeem pab tiv thaiv cov poov xab, tab sis kev tshawb fawb yog nyob rau thaum ntxov.

7. Tuaj yeem pab kom poob phaus

Kimchi tshiab thiab fermented yog ob qho tag nrho hauv cov calories thiab yuav ua kom yuag poob ().

Kev tshawb nrhiav 4-lub lim tiam hauv 22 cov neeg muaj lub cev nyhav dhau los pom tias kev noj tshiab los yog khoom kimchi tau pab txo lub cev hnyav, lub cev nyhav (BMI), thiab lub cev rog. Tsis tas li ntawd, cov khoom noj ntau hom fermented txo cov ntshav qab zib cov ntshav ntau ().

Nco ntsoov tias cov neeg uas tau noj cov khoom noj uas tau sau suav kimchi pom muaj kev txhim kho ntau dua ntawm cov ntshav siab thiab lub cev rog feem pua ​​ntau dua li cov uas tau noj zaub mov tshiab ().

Nws tsis paub meej yam khoom ntawm kimchi yog lub luag haujlwm rau nws qhov kev poob phaus - txawm tias nws cov calories tsawg, cov ntsiab lus fiber ntau, thiab probiotics tuaj yeem ua lub luag haujlwm.

Txawm hais tias lub tshuab tshwj xeeb tsis tau paub, kimchi tuaj yeem pab txo lub cev qhov hnyav, rog lub cev, thiab tseem muaj ntshav siab thiab ntshav qab zib cov ntshav.

8. Tuaj yeem txhawb nqa kev noj qab haus huv

Kev tshawb fawb qhia tau hais tias kimchi tuaj yeem txo koj txoj kev pheej hmoo mob plawv ().

Qhov no tuaj yeem yog vim nws cov khoom ua tshuaj tiv thaiv, raws li cov pov thawj tsis ntev los no qhia tau tias qhov mob o tuaj yeem yog lub hauv paus ua rau mob plawv (52,,).

Hauv kev tshawb nrhiav 8 lub lim tiam hauv cov nas noj cov roj (cholesterol) zoo, cov roj ntsha hauv cov ntshav thiab lub siab yog qis dua cov uas tau muab cov tshuaj kimchi dua li pawg tswj hwm. Tsis tas li ntawd, kimchi extract tshwm sim txhawm rau txhawb kev rog rog ().

Qhov no yog qhov tseem ceeb vim tias kev txuam nrog cov rog hauv cov chaw no yuav ua rau mob plawv.

Lub sijhawm no, ib txoj kev tshawb nrhiav hauv ib lub limtiam hauv 100 tus neeg pom tias noj 0.5-7,5 ounces (15-210 grams) ntawm kimchi txhua hnub ua rau muaj ntshav qab zib tsawg, tag nrho cov cholesterol, thiab LDL (tsis zoo) cov qib roj cholesterol - txhua tus muaj feem ua rau muaj kab mob plawv ( )).

Txhua qhov zoo tib yam, kev tshawb nrhiav tib neeg ntxiv yog xav tau.

Kimchi tuaj yeem txo koj txoj kev pheej hmoo mob plawv los ntawm kev txo qhov mob, txo kev rog, thiab txo cov roj cholesterol.

9. Yooj yim ua hauv tsev

Txawm hais tias npaj cov khoom noj fermented yuav zoo li muaj qhov haujlwm txaus ntshai, ua kimchi hauv tsev yog yooj yim haum yog tias koj ua raws li cov hauv qab no ():

1. Sau cov khoom xyaw uas koj xaiv, xws li zaub qhwv thiab lwm yam zaub tshiab xws li zaub ntug hauv paus, zaub txhwb, thiab dos, ntxiv rau cov qhiav, qij, qab zib, ntsev, hmoov nplej, kua roj, kua roj lossis kua txob, ntses ntses, thiab saeujeot (fermented cw )).
2. Txiav thiab ntxuav cov zaub tshiab ua ke nrog qhiav thiab qej.
3. Kis cov ntsev rau hauv nruab nrab ntawm txheej ntawm zaub qhwv nplooj thiab cia nws zaum rau 2-3 teev. Tig lub zaub qhwv txhua 30 feeb kom ci tus faib cov ntsev. Siv qhov sib piv ntawm 1/2 khob (72 grams) ntawm ntsev rau txhua txhua 6 phaus (2.7 kg) ntawm zaub qhwv.
4. Txhawm rau tshem tawm cov ntsev ntau tshaj, yaug cov zaub qhwv nrog dej thiab ntws hauv qhov chaw colander lossis strainer.
5. Sib tov cov hmoov nplej, qab zib, qhiav, qej, chili roj, kua txob flakes, ntses ntses, thiab saeujeot mus rau hauv ib qho tshuaj txhuam, ntxiv dej ntxiv yog tias tsim nyog. Koj tuaj yeem siv ntau dua los yog tsawg dua ntawm cov khoom xyaw no nyob ntawm seb koj xav kom koj cov kimchi saj npaum li cas.
6. Pov cov zaub tshiab, nrog rau cov zaub qhwv, rau hauv cov ntxig kom txog thaum txhua daim paj tau ua kom tiav tas.
7. Ntim qhov sib xyaw kom haum rau hauv ib lub thawv loj lossis thawv rau khoom, kom nco ntsoov kaw nws kom zoo.
8. Cia cov kimchi ferment tsawg kawg 3 hnub nyob rau hauv chav tsev kub lossis txog li 3 asthiv ntawm 39 ° F (4 ° C).

Txhawm rau ua cov version uas haum rau cov neeg tsis noj nqaij thiab vegans, tsuas yog tawm ntawm cov ntses ntses thiab saeujeot.

Yog tias koj nyiam qhov tshiab tshaj cov fermented kimchi, cia li tsum nres tom qab kauj ruam 6.

Yog tias koj xaiv fermentation, koj yuav paub tias nws npaj txhij noj mov thaum nws pib hnov ​​tsw thiab saj qaub - lossis thaum cov npuas me me pib txav hauv lub hwj.

Tom qab fermentation, koj tuaj yeem txias koj lub kimchi ntev txog li 1 xyoos. Nws yuav txuas ntxiv mus ferment tab sis ntawm tus qeeb qeeb vim yog ntsuas kub.

Bubbling, bulging, qaub saj, thiab muag ntawm cov zaub qhwv yog txhua yam txig rau kimchi. Txawm li cas los xij, yog tias koj pom cov ntxhiab tsw phem lossis cov paib uas muaj pwm, xws li zaj duab xis dawb nyob ntawm cov zaub mov, koj lub tais tau lwj thiab yuav tsum tau muab pov tseg.

Kimchi tuaj yeem ua tom tsev nrog siv ob peb txheej txheem yooj yim. Feem ntau, nws yuav tsum tau ferment 3-21 hnub nyob ntawm seb ib puag ncig kub.

Puas yog kimchi muaj qee qhov downsides?

Nyob rau hauv dav dav, qhov teeb meem loj tshaj plaws kev nyab xeeb nrog kimchi yog khoom noj lom ().

Tsis ntev los no, cov zaub mov no tau txuas nrog E. coli thiab cov mob norovirus (,).

Txawm hais tias cov khoom noj raug rhiab tsis txhob txwm ua cov zaub mov ua kab mob, kimchi cov khoom xyaw thiab hloov kho cov kab mob txhais tau tias nws tseem muaj kev phom sij rau kev muaj mob.

Xws li, cov neeg muaj lub nruab nrog lub cev tsis muaj zog yuav xav xyaum ua kom ceev faj nrog kimchi.

Txawm hais tias cov neeg muaj ntshav siab yuav muaj kev txhawj xeeb txog cov zaub mov hauv sodium siab no, txoj kev tshawb fawb hauv 114 tus neeg muaj tus mob no pom tias tsis muaj kev sib raug zoo ntawm kev noj mov hauv Kimchi thiab ntshav siab (59).

Kimchi muaj kev pheej hmoo tsawg kawg nkaus. Txawm li cas los xij, cov zaub mov no tau khi rau kev cuam tshuam los ntawm cov khoom noj lom, yog li cov neeg muaj kev tiv thaiv kab mob hauv lub cev tsis zoo yuav xav siv kev ceev faj ntxiv.

Hauv qab kab

Kimchi yog qaub qaub Korean feem ntau ua los ntawm cov zaub qhwv thiab lwm yam zaub. Vim tias nws yog cov khoom noj khoom haus, nws khav theeb probiotics ntau.

Cov kab mob zoo yuav ua rau kimchi muaj txiaj ntsig kev noj qab haus huv ntau. Nws yuav pab tswj koj lub cev tsis muaj zog, txhawb kev poob phaus, tawm tsam mob, thiab tseem ua rau qeeb txheej txheem laus.

Yog tias koj nyiam ua zaub mov noj, koj tuaj yeem ua tus kimchi nyob hauv tsev.