16 Cov Khoom Noj Noj Qab Haus Huv Ntim nrog Umami tsw Qab

Zoo Siab

• 1. Seaweeds
• 2. Khoom Noj Qaub Cais
• 3. Nyuaj muaj hnub nyoog
• 4. Kimchi
• 5. Tshuaj yej ntsuab
• 6. Cov nqaij nruab deg
• 7. Cov Nqaij
• 8. Cov txiv lws suav
• 9. Cov nceb
• 10–16. Lwm Yam Khoom Noj Uas Muaj Umami
• Rau hauv qab Kab

Umami yog ib qho ntawm tsib qhov pib qab, nrog rau qab zib, iab, qab ntsev, thiab qaub.

Nws tau tshawb pom ntau xyoo dhau los thiab nws yog qhov zoo tshaj plaws piav qhia tias yog qhov muaj txiaj ntsig lossis "tsw qab". Lo lus "umami" yog lus Nyij pooj thiab txhais tau tias "qab ntxiag heev saj."

Kev hais lus hauv lub ncauj lus, umami yog hais txog kev saj ntawm glutamate, inosinate, lossis guanylate. Glutamate - lossis glutamic acid - yog cov amino acid ntau hauv cov zaub thiab tsiaj tsiaj. Inosinate yog feem ntau pom muaj hauv cov nqaij, thaum guanylate muaj ntau ntau hauv cov nroj tsuag ().

Zoo li lwm yam kev twv noj uas yooj yim, txhom umami yog qhov tseem ceeb rau kev muaj sia nyob. Umami tebchaw feem ntau pom hauv cov khoom noj muaj protein ntau, yog li saj cov zaub mov umami qhia rau koj lub cev tias cov zaub mov muaj protein.

Hauv kev teb, koj lub cev zais cia cov qaub ncaug thiab kua txiv kom pab zom cov protein (2).

Ib cag los ntawm kev zom, zaub mov nplua nuj umami tuaj yeem muaj txiaj ntsig kev noj qab haus huv muaj txiaj ntsig. Piv txwv li, kev tshawb fawb qhia pom tias lawv tau sau ntau dua. Yog li, xaiv cov zaub mov nplua nuj ntau nplua nuj tuaj yeem pab kom yuag los ntawm kev txwv koj lub siab (,).

Nov yog 16 zaub mov umami uas muaj txiaj ntsig zoo ntawm kev noj qab haus huv.

1. Seaweeds

Seaweeds tsis muaj calories ntau tab sis ntim nrog cov as-ham thiab tshuaj tiv thaiv kab mob antioxidant.

Lawv kuj tseem yog cov nplua nuj ntawm umami tsw vim lawv cov ntsiab lus ci siab ntev. Uas yog vim li cas kombu seaweeds feem ntau siv los ntxiv qhov tob rau kua thiab cov kua ntses hauv Japanese cov zaub mov.

Ntawm no yog cov ntsiab lus glutamate rau ntau yam kombu seaweeds ib 3.5 ooj (100 grams):

• Rausu kombu: 2,290–3,380 mg
• Ma kombu: 1,610–3,200 mg
• Kev them nyiaj yug cov lus: 1,490–1,980 mg
• Qhia siv: 1,260–1,340 mg
• Naga kombu: 240–1,400 mg

Nori seaweed tseem muaj ntau cov kua nplaum - muab tau 550,1,350 mg rau 3.5 ounces (100 grams).

Thaum feem ntau seaweeds siab nyob rau hauv glutamate, wakame seaweed yog kev zam nrog tsuas yog 2-50 mg ntawm glutamate rau 3.5 ounces (100 grams). Hais tias, nws tseem muaj noj qab nyob zoo heev.

Ntsiab lus Kombu thiab nori seaweeds muaj qhov ntau ntawm umami compound glutamate. Yog vim li cas lawv feem ntau siv kua zaub los yog kua ntsw ntxiv rau qhov tob hauv Japanese zaub mov.

2. Khoom Noj Qaub Cais

Cov khoom noj ntsuab yog ua los ntawm taum pauv, legume uas yog cov staple hauv Esxias cov zaub mov.

Txawm hais tias cov taum pauv tuaj yeem noj tau tag nrho, lawv feem ntau yog fermented lossis ua rau hauv ntau yam khoom lag luam, xws li taum paj, tempeh, miso, thiab kua ntses.

Qhov zoo siab, kev ua thiab fermenting taum pauv tsa tag nrho lawv cov ntsiab lus glutamate, Raws li cov protein tau zom rau hauv cov amino acids dawb, tshwj xeeb yog glutamic acid ().

Ntawm no yog cov ntsiab lus glutamate rau ntau cov kua zaub-raws li 3.5 ounces (100 grams):

• Kua ntses: 400–1,700 mg
• Miso: 200–700 mg
• Natto (taum pauv cov taum pauv): 140 mg
• Taum pauv: 70-80 mg

Txawm hais tias kua muaj teeb meem vim nws cov phytoestrogen cov ntsiab lus, noj cov khoom noj muaj kua muaj feem cuam tshuam rau ntau yam txiaj ntsig, suav nrog cov roj ntshav muaj roj tsawg dua, txhim kho kev muaj menyuam hauv cov pojniam, thiab cov tsos mob tsawg dua (,,).

Ntsiab lus Soy-based cov khoom noj muaj ntau yam nyob rau hauv umami compound glutamate. Fermented kua-cov zaub mov tshwj xeeb yog tshwj xeeb tshaj yog, vim tias fermentation tuaj yeem zom cov protein ntau hauv cov amino acids dawb, xws li glutamic acid.

3. Nyuaj muaj hnub nyoog

Ages chees yog qhov siab hauv umami compound glutamate zoo li.

Raws li cheeses muaj hnub nyoog, lawv cov protein zom rau hauv cov amino acids dawb los ntawm cov txheej txheem hu ua proteolysis. Qhov no nce lawv qib ntawm glutamic acid dawb (9).

Ntawm no yog cov ntsiab lus glutamate rau ntau yam kev sib tw ntawm cov laus ib xyoos 3.5 ounces (100 grams):

• Parmesan (Parmigiano Reggiano): 1,200–1,680 mg
• Sib xyaw cheese: 539–1,570 mg
• Cabrales: 760 mg
• Roquefort: 471 mg
• Emmental cheese: 310 mg
• Gouda: 124–295 mg
• Cheddar: 120–180 mg

Cheeses uas muaj hnub nyoog ntev tshaj plaws, xws li Italian parmesan - uas hnub nyoog 24-30 lub hlis - feem ntau muaj qhov feem ntau umami saj. Tias yog vim li cas txawm tias tus nqi me me tuaj yeem cuam tshuam qhov qab ntawm zaub mov (9).

Ntsiab lus Cov khoom noj uas ua rau hnub nyoog ntev dua tau muaj kev noj qab haus huv umami ntau dua, thaum lawv mus rau ntau cov proteolysis - ib qho txheej txheem uas zom cov protein rau cov amino acids dawb, xws li glutamic acid.

4. Kimchi

Kimchi yog ib txhis tsoos Korean sab ua los ntawm zaub thiab txuj lom.

Cov zaub no yog fermented nrog Lactobacillus cov kab mob, uas zom cov zaub ua zaub mov los ntawm kev tsim cov enzymes zom, xws li cov roj ntsha, lipases, thiab amylases (, 11).

Proteases zom cov protein molecules hauv kimchi rau hauv cov amino acids dawb los ntawm cov txheej txheem proteolysis. Qhov no nce qib Kimchi qib ntawm umami compound glutamic acid.

Tias yog vim li cas kimchi muaj ib qho zoo kawg nkaus 240 mg ntawm glutamate rau 3.5 ooj (100 grams).

Tsis tsuas yog kimchi siab nyob rau hauv umami lub tebchaw, tab sis nws kuj tseem zoo noj qab nyob zoo thiab tau cuam tshuam nrog cov txiaj ntsig kev noj qab haus huv, xws li txhim kho kev zom zaub mov thiab txo cov roj (cholesterol) nyob qis (,).

Ntsiab lus Kimchi muaj ib qho zoo kawg nkaus 240 mg ntawm glutamate ib 3.5 ounces (100 grams). Nws yog siab hauv umami tebchaw los ntawm kev ua haujlwm nrog fermentation nrog Lactobacillus cov kab mob.

5. Tshuaj yej ntsuab

Cov tshuaj yej ntsuab yog cov dej haus uas nrov thiab zoo kawg nkaus.

Kev haus nws tau cuam tshuam rau ntau cov txiaj ntsig kev noj qab haus huv, xws li txo qis kev pheej hmoo ntawm cov ntshav qab zib hom 2, qis dua "phem" cov roj (cholesterol) LDL, thiab cov rog lub cev nyhav (,,).

Tsis tas li ntawd, cov tshuaj yej ntsuab muaj ntau dua glutamate, uas yog vim li cas nws thiaj li muaj qhov qab zib tshwj xeeb, iab thiab saj umami. Cov tshuaj yej ntsuab muaj 220-670 mg ntawm glutamate rau ib 3.5 ounces (100 grams).

Cov dej haus no tseem nyob rau hauv theanine, ib qho amino acid uas muaj cov qauv zoo sib xws rau glutamate. Cov kev tshawb fawb qhia tias theanine tseem ua lub luag haujlwm hauv nws qhov siab umami compound (17,).

Lub caij no, cov tshuaj yej ntsuab lub iab tawm los ntawm cov tshuaj hu ua catechins thiab tannins (,).

Ntsiab lus Cov tshuaj yej ntsuab muaj 220-670 mg ntawm glutamate rau ib 3.5 ounces (100 grams), uas yog vim li cas nws thiaj li muaj qhov qab zib tshwj xeeb, iab, thiab umami. Nws kuj tau siab nyob rau hauv theanine - uas muaj cov qauv zoo sib xws rau glutamate thiab tuaj yeem nce nws qib umami sib txuas.

6. Cov nqaij nruab deg

Ntau hom nqaij nruab deg muaj nyob rau hauv umami compound.

Cov nqaij nruab deg muaj ob qho tib si glutamate thiab inosinate - tseem hu ua disodium inosinate. Inosinate yog lwm umami compound uas feem ntau siv los ua khoom noj ntxiv (21).

Ntawm no yog cov glutamate thiab inosinate cov ntsiab lus rau ntau hom nqaij nruab deg ib 3.5 ooj (100 grams):

Khoom Noj	Glutamate	Inosinate
Qhuav cov me nyuam sardines	40-50 mg	350-800 mg
Bonito plaub ya ri	30-40 mg	470–700 mg
Bonito ntses	1–10 mg	130–270 mg
Tuna	1–10 mg	250–360 mg
Lub Daj Liab	5–9 mg	230–290 mg
Sardines	10-20 mg	280 mg
Mackerel	10-30 mg	130–280 mg
Blue	5-10 mg	180 mg
Cw	120 mg	90 mg
Scallops	140 mg	0 mg
Anchovies	630 mg	0 mg

Glutamate thiab disodium inosinate muaj cov teebmeem synergistic rau ib leeg, uas nce tag nrho umami saj ntawm cov zaub mov uas muaj ob qho tib si ().

Yog vim li cas thiaj ua cov kws ua zaub mov noj nplua mias cov zaub mov uas muaj cov khoom noj disodium nrog cov khoom noj uas zoo tshaj plaws kom cov zaub mov tsw qab.

Ntsiab lus Ntau cov ntses thiab qwj ntses muaj ntau cov kua nplaum thiab - tshwj xeeb - inosinate, lwm qhov umami compound tam sim no feem ntau hauv cov khoom lag luam tsiaj. Glutamate thiab inosinate muaj cov teebmeem synergistic rau ib leeg, txhawb lub zuag qhia tag nrho umami tsw ntawm cov zaub mov.

7. Cov Nqaij

Nqaij yog lwm pawg khoom noj uas feem ntau siab hauv umami tsw.

Zoo li cov nqaij nruab deg, lawv ib txwm muaj glutamate thiab inosinate.

Ntawm no yog cov glutamate thiab inosinate cov ntsiab lus rau cov nqaij sib txawv ib 3.5 ounces (100 grams):

Khoom Noj	Glutamate	Inosinate
Nqaij npuas kib	198 mg	30 mg
Qhuav / kho nqaij npua	340 mg	0 mg
Nqaij npuas	10 mg	230 mg
Cov nqaij npuas	10 mg	80 mg
Qaib	20-50 mg	150-230 mg

Quav, laus, lossis nqaij ua tiav muaj ntau cov kua qaub glutamic ntau dua li cov nqaij tshiab, vim cov txheej txheem no ua rau cov protein tsis tiav thiab tso cov kua nyeem glutamic dawb.

Nqaij qaib qe qe - txawm hais tias tsis yog nqaij - yog qhov chaw ntawm umami tsw zoo li, muab 10-20 mg ntawm glutamate rau ib 3.5 ounces (100 grams).

Ntsiab lus Zoo li cov nqaij nruab deg, cov nqaij yog cov khoom noj zoo ntawm glutamate thiab inosinate. Qaug, nqaij, lossis nqaij yog cov feem ntau cov kua qaub glutamic.

8. Cov txiv lws suav

Txiv lws suav yog qhov zoo tshaj plaws ntawm tsob ntoo-qhov chaw ntawm umami tsw.

Qhov tseeb, lawv cov qab zib-tseem-savory tsw yog los ntawm lawv cov ntsiab lus siab glutamic acid.

Cov txiv lws suav li niaj hnub muaj 150-250 mg ntawm glutamic acid rau 3.5 ounces (100 grams), thaum cov txiv lws suav txiv ntoo muab 170-280 mg rau tib qho kev ua haujlwm.

Ntxiv rau, glutamic acid qib ntawm cov txiv lws suav txuas ntxiv kom nce ntxiv thaum lawv siav ().

Cov txiv lws suav ziab tuaj yeem tuaj yeem tsa lawv cov umami tsw, vim cov txheej txheem txo cov dej noo thiab ua kom muaj cov kua nplaum ntxiv. Cov txiv lws suav muaj 650-1,140 mg ntawm glutamic acid rau ib 3.5 ounces (100 grams).

Ib cag los ntawm cov kua qaub glutamic, txiv lws suav kuj tseem muaj ntau cov vitamins thiab minerals, suav nrog cov vitamin C, vitamin K, potassium, folate, thiab tsob ntoo muaj tshuaj tua kab mob ().

Ntsiab lus Txiv lws suav yog qhov txiaj ntsig zoo ntawm umami tsw thiab muaj 150-250 mg ntawm glutamic acid rau 3.5 ounces (100 grams). Cov txiv lws suav qhuav muaj ntau txoj kev xav, muab 650-1,140 mg rau tib qho.

9. Cov nceb

Cov nceb yog lwm qhov zoo ntawm cov ntoo ua noj ua haus ntawm umami tsw.

Ib yam li txiv lws suav, ziab nceb tuaj yeem nce lawv cov ntsiab lus ci ntau ntxiv.

Ntawm no yog cov ntsiab lus glutamate rau ntau hom nceb ib 3.5 ounces (100 grams):

• Quav shiitake: 1,060 mg
• Shimeji nceb: 140 mg
• Enoki nceb: 90–134 mg
• Hom nceb: 40–10 mg
• Hloov pauv: 60-80 mg
• Shiitake nceb: 70 mg

Cov nceb kuj ntim nrog cov khoom noj muaj txiaj ntsig, nrog rau cov vitamins B, thiab tau cuam tshuam nrog cov txiaj ntsig kev noj qab haus huv, xws li txhim kho kev tiv thaiv kab mob thiab qib roj ().

Lawv kuj yog ntau yam, qab thiab yooj yim rau koj cov khoom noj - ob qho tib si nyoos thiab siav.

Ntsiab lus Cov nceb - tshwj xeeb tshaj yog cov nceb qhuav - yog qhov chaw cog qoob loo zoo ntawm glutamic acid. Lawv kuj yooj yim rau ntxiv rau koj cov kev noj haus, ua rau lawv txoj hauv kev yooj yim los txhawb qhov zuag qhia tag nrho umami tsw ntawm koj cov tais diav.

10–16. Lwm Yam Khoom Noj Uas Muaj Umami

Ib cag ntawm cov khoom noj hais los saum toj no, ob peb lwm yam zaub mov tseem muaj cov saj hauv umami.

Ntawm no yog cov ntsiab lus glutamate rau lwm cov zaub mov kub-umami ib 3.5 ooj (100 grams):

1. Marmite (ib hom ua paug poov xab kis tau): 1,960 mg
2. Oyster sauce: 900 mg
3. Pob kws: 70–10 mg
4. Ntsuab peas: 110 mg
5. Qij: 100 mg
6. Cov hauv paus hniav: 100 mg
7. Qos yaj ywm: 30–100 mg

Ntawm cov zaub mov no, Marmite thiab oyster sauce muaj cov ntsiab lus ci siab tshaj plaws. Marmite muaj ntau heev ntawm umami tsw, vim nws yog zom nrog poov xab, hos ntses ntses ntses yog nplua nuj umami, vim nws tau ua nrog kua roj hau lossis nqaij nyuj muaj, uas yog siab hauv glutamate.

Txawm li cas los xij, nco ntsoov tias ob qho ntawm cov khoom siv no feem ntau siv hauv kev lag luam me.

Ntsiab lus Cov zaub mov zoo li Marmite, oyster sauce, pob kws, taum pauv ntsuab, qij, qhaus cag, thiab qos yaj ywm kuj yog qhov zoo ntawm umami tsw vim lawv cov ntsiab lus ci ntau ntau.

Rau hauv qab Kab

Umami yog ib qho ntawm tsib qhov qab qab thiab yog qhov muaj txiaj ntsig zoo tshaj plaws yog tias yog qhov xav tau lossis "tsw qab".

Txoj kev saj umami los ntawm qhov pom ntawm cov amino acid glutamate - lossis glutamic acid - lossis lub tebchaw inosinate lossis guanylate, uas feem ntau muaj nyob rau hauv cov zaub mov muaj protein ntau.

Umami tsis yog tsuas yog txhawb nqa lub qab ntawm cov tais diav tab sis kuj tseem yuav pab tswj kev qab los noj mov.

Qee cov khoom noj uas muaj siab hauv umami tebchaw yog cov nqaij nruab deg, nqaij, cov zaub mov qab, cov seaweeds, cov khoom noj taum pauv, nceb, txiv lws suav, kimchi, tshuaj yej ntsuab, thiab lwm yam.

Sim muab ob peb cov khoom noj uas muaj nplua nuj umami rau koj cov zaub mov kom thiaj li tau sau lawv cov qab thiab cov txiaj ntsig kev noj qab haus huv.