9 Inoshamisa Mabhenefiti aKimchi

Zvemukati

• 1. Nutrient gobvu
• 2. Ine mapurobioti
• 3. Ngaasimbise immune system yako
• 4. Dai kudzikisa kuzvimba
• 5. Ngaakurumidze kuchembera
• 6. Dai kudzivirira mbiriso zvirwere
• 7. Dai kubatsira uremu
• 8. Inogona kutsigira hutano hwemwoyo
• 9. Nyore kugadzira pamba
• Ko kimchi ine chero kuderera here?
• Chinokosha

Nhoroondo, hazvina kugara zvichikwanisika kurima miriwo mitsva gore rese.

Naizvozvo, vanhu vakagadzira nzira dzekuchengetedza chikafu, senge kunhonga uye kuvirisa - maitiro anoshandisa maenzymes kugadzira shanduko yemakemikari muchikafu.

Kimchi idyo yechinyakare yekuKorea dhishi ine munyu, yakaviriswa miriwo. Iyo inowanzo ine kabichi uye mwaka senge shuga, munyu, hanyanisi, gariki, ginger, uye chili mhiripiri.

Inogona zvakare kuzvirumbidza mimwe miriwo, inosanganisira radish, celery, karoti, cucumber, eggplant, sipinashi, scallions, beet, uye bamboo nhungirwa.

Kunyangwe ichiwanzo kuviriswa kwemazuva mashoma kusvika kumavhiki mashoma usati washandira, inogona zvakare kudyiwa nyowani, kana isina kuviriswa, nekukurumidza mushure mekugadzirira.

Haisi chete iyi dhishi inosarudzika, asi zvakare inopa akawanda mabhenefiti ehutano (,,).

Heano mapfumbamwe akasiyana mabhenefiti e kimchi.

1. Nutrient gobvu

Kimchi yakazara nezvibereko apo iri shoma mumakhalori.

Iga pachayo, Chinese kabichi - chimwe chezvinhu zvikuru zvinoumba kimchi - inozvirumbidza nemavhitamini A neC, kanokwana gumi zvicherwa zvakasiyana, uye anopfuura makumi matatu nemana amino acids ().

Sezvo kimchi ichisiyana zvakanyanya muzvigadzirwa, chimiro chayo chaicho chehutano chakasiyana pakati pematch uye marangi. Zvakangofanana, 1-mukombe (150-gramu) inoshumirwa ine inenge (,):

• Makorori: 23
• Carbs: 4 magiramu
• Mapuroteni: 2 magiramu
• Mafuta: isingasviki 1 gramu
• Fiber: 2 magiramu
• Sodium: 747 mg
• Vhitamini B6: 19% yeiyo Zuva Nezuva Kukosha (DV)
• Vhitamini C: 22% yeiyo DV
• Vhitamini K: 55% yeiyo DV
• Tsamba: 20% yeiyo DV
• Iron: 21% yeiyo DV
• Niacin: 10% yeiyo DV
• Riboflavin: 24% yeiyo DV

Mazhinji miriwo miriwo manyuko akanaka ezvekudya zvakaita sevhitamini K uye riboflavin. Nekuti kimchi inowanzo kuve nemavheji akasvibirira akati wandei, senge kabichi, celery, uye sipinashi, inowanzova sosi huru yezvinhu izvi zvinovaka muviri.

Vitamin K inoita basa rakakosha mumabasa mazhinji emuviri, kusanganisira bone metabolism uye kugwamba kweropa, nepo riboflavin inobatsira kugadzirisa kugadzirwa kwesimba, kukura kwemaseru, uye metabolism (6, 7).

Uyezve, iko kuvirisa kunogona kukudziridza zvinovaka muviri zvinowedzerwa zviri nyore nemuviri wako (,,).

Kimchi ane chimiro chakanakisa chehutano. Iyo dhishi yakaderera mumacalorie asi izere nezvinovaka muviri senge iron, folate, uye mavitamini B6 naK.

2. Ine mapurobioti

Iyo lacto-yekumesa maitiro anoitwa kimchi inoita kuti inyatso kuve yakasarudzika. Chikafu chakaviriswa hachingori nehushe hwakareba chete asi hunogadziriswazve uye hwema ().

Kuvira kunoitika kana starch kana shuga yashandurwa kuita doro kana asidhi nezvipenyu zvakaita sembiriso, chakuvhuvhu kana bhakitiriya.

Lacto-Fermentation inoshandisa bhakitiriya Lactobacillus kutyora shuga pasi kuita lactic acid, iyo inopa kimchi hunhu hwayo.

Kana ikatorwa sechiwedzero, Iri bhakitiriya pacharo rinogona kunge riine mabhenefiti akati wandei, kusanganisira kurapa mamiriro akaita senge hayfever uye mamwe marudzi emanyoka (,, 14,).

Kuvira kunogadzirawo nharaunda inobvumira mamwe mabacteria ane hushamwari kuti abudirire uye awande. Izvi zvinosanganisira maprobiotic, ayo ari kurarama zvipenyu zvidiki zvinopa hutano mabhenefiti kana zvichidyiwa muhuwandu hwakawanda (,).

Muchokwadi, zvakabatanidzwa nekudzivirirwa kubva kana kuvandudzwa mune akati wandei mamiriro, kusanganisira:

• mamwe marudzi ekenza (,,)
• iyo inotonhora ()
• kupatira ()
• hutano hwemudumbu (,, 24,,)
• hutano hwemwoyo ()
• Hutano hwepfungwa ()
• mamiriro eganda (,,,)

Ramba uchifunga kuti dzakawanda zvezviwanikwa izvi zvine chekuita neepamusoro-dose maprobiotic ekuwedzera uye kwete iyo mari inowanikwa mune yakajairwa kushandira kimchi.

MaProbiotic ari mu kimchi anotendwa kuve anokonzera mazhinji ebhenefiti yayo. Kunyange zvakadaro, kumwe kutsvagurudza kunodiwa pane chaiwo mhedzisiro yemaprobiotic kubva kuzvikafu zvakaviriswa (,,).

Chikafu chakaviriswa senge kimchi chinopa maantibioti, ayo anogona kubatsira kudzivirira uye kubata akati wandei mamiriro.

3. Ngaasimbise immune system yako

Iyo Lactobacillus bhakitiriya mune kimchi inogona kusimudzira hutano hwako hwemuviri.

Mune chidzidzo mumakonzo, avo vakabayiwa ne Lactobacillusplantarum - chinetso chakasarudzika chinowanzoitika mu kimchi uye zvimwe zvekudya zvakaviriswa - yaive nematanho akaderera eTNF alpha, chiratidzo chekuputira, kupfuura iro rinodzora boka ().

Nekuti TNF alpha mazinga anowanzo kukwidziridzwa panguva yehutachiona uye chirwere, kuderera kunoratidza kuti immune system iri kushanda nemazvo (,).

Yeyedzo-chubhu yekudzidza iyo yakasarudzika Lactobacillus plantarum kubva kimchi zvakare yakaratidza kuti iyi bhakitiriya ine immune-inosimudzira mhedzisiro ().

Kunyangwe izvi zvawanikwa zvichivimbisa, kutsvagisa kwevanhu kunodiwa.

Rudzi chairwo rwe Lactobacillus inowanikwa mu kimchi inogona kusimbisa immune system yako, asi kumwe kutsvagurudza kunokosha.

4. Dai kudzikisa kuzvimba

Probiotic uye anoshanda makemikari mune kimchi uye zvimwe zvakaviriswa chikafu zvinogona kubatsira kurwisa kuzvimba (,).

Semuenzaniso, ongororo yegonzo yakaratidza kuti HDMPPA, imwe yemakomputa makuru mu kimchi, yakavandudza hutano hwemutsipa weropa nekudzvinyirira kuzvimba ().

Mune kumwe kuongorora kwegonzo, kimchi yakatorwa ye91 mg paundi yehuremu hwemuviri (200 mg pa kg) inopihwa zuva rega rega kwemavhiki maviri yakadzikisa huwandu hwema enzymes ane chekuita nekuzvimba ().

Zvichakadaro, bvunzo-chubhu yekuongorora yakasimbisa kuti HDMPPA inoratidza anti-kupisa zvivakwa nekuvharira nekudzvinyirira kuburitswa kweanopisa makomputa ().

Nekudaro, zvidzidzo zvevanhu zviri kushomeka.

HDMPPA, chinhu chinoshanda mu kimchi, inogona kuita basa rakakura mukuderedza kuzvimba.

5. Ngaakurumidze kuchembera

Kuzvimba kusingaperi hakungobatanidzwe nezvirwere zvakawanda, asi kunowedzerawo kukwegura.

Asi, kimchi inogona kuwedzera hupenyu hwesero nekudzora maitiro aya.

Mune bvunzo-chubhu yekudzidza, masero emunhu akarapwa nekimchi airatidza kuwedzera kwehutano, izvo zvinoyera hutano hwese hwemaseru - uye zvakaratidza hupenyu hwakareba zvisinei nezera ravo (44).

Zvakadaro, kwese kutsvagisa kuri kushomeka. Zvimwe zvakawanda zvidzidzo zvinodiwa kimchi isati yakurudzirwa senzira yekurwisa-kuchembera.

Ongororo-chubhu yekuongorora inoratidza kuti kimchi inogona kudzora kukwegura, asi kumwe kutsvagurudza kuri madikanwa.

6. Dai kudzivirira mbiriso zvirwere

Maprobiotic aKimchi uye mabhakitiriya ane hutano anogona kubatsira kudzivirira hutachiona hwembiriso.

Vaginal mbiriso hutachiona hunoitika kana iyo Candida fungus, iyo inowanzo kunge isingakuvadzi, inowanda nekukurumidza mukati memukadzi. Vanopfuura mamirioni 1.4 evakadzi muUnited States vanorapwa nekuda kwechiitiko ichi gore rega ().

Sezvo iyi fungus inogona kunge ichikudziridza kuramba mishonga inorwisa mabhakitiriya, vaongorori vazhinji vari kutsvaga kurapwa kwese.

Bvunzo-chubhu uye zvidzidzo zvemhuka zvinoratidza kuti mamwe maronda e Lactobacillus kurwa Candida. Imwe bvunzo-chubhu yekudzidza yakatowana kuti akawanda maronda akasarudzika kubva kimchi airatidza antimicrobial chiitiko kupokana neiyi fungus (,,).

Zvisinei, kumwe kutsvagisa kunodiwa.

Kudya-maprobiotic-akapfuma chikafu senge kimchi inogona kubatsira kudzivirira mbiriso hutachiona, kunyangwe kutsvagisa kuri mumatanho ekutanga.

7. Dai kubatsira uremu

Kimchi nyowani uye yakaviriswa zvese zviri zviviri zvine macalorie uye zvinogona kuwedzera kuonda ().

Chidzidzo chevhiki-ina muvanhu makumi maviri nevaviri vane huremu hwakawandisa vakawana kuti kudya kimchi nyowani kana yakaviriswa kwakabatsira kudzikisa huremu hwemuviri, body mass index (BMI), uye mafuta emuviri. Pamusoro pezvo, iwo akasiyana akaviriswa akaderera mashuga eropa ().

Ramba uchifunga kuti avo vaidya chinoviriswa kimchi vakaratidza zvakanyanya kukura mukuwedzera kweropa uye mafuta emuviri muzana kupfuura avo vakadya ndiro nyowani ().

Hazvizivikanwe kuti ndezvipi zvivakwa zvekimchi zvine chekuita nekurema kwayo kurasikirwa - kunyangwe iyo yakaderera koriori kuverenga, yakakwira fiber zvemukati, uye maprobiotic anogona ese anoita basa.

Kunyangwe iyo chaiyo michina isingazivikanwe, kimchi inogona kubatsira kudzikisa huremu hwemuviri, mafuta emuviri, uye kunyangwe BP uye mashuga eropa.

8. Inogona kutsigira hutano hwemwoyo

Kutsvaga kunoratidza kuti kimchi inogona kudzora njodzi yako yechirwere chemwoyo ().

Izvi zvinogona kunge zvichikonzerwa nekurwisa-kuzvimba, seuchapupu hwazvino hunoratidza kuti kuzvimba kunogona kuva chikonzero chechirwere chemoyo (52,,).

Mune chidzidzo chevhiki masere mumakonzo akadyisa cholesterol yakawanda, huwandu hwemafuta muropa uye chiropa hwakadzikira mune izvo zvakapihwa kimchi kuburitsa kupfuura muboka rinodzora. Uye zvakare, iyo kimchi yakaburitsa yakaratidza kudzora mafuta kukura ().

Izvi zvakakosha nekuti kuwanda kwemafuta munzvimbo idzi kunogona kukonzera chirwere chemwoyo.

Zvichakadaro, kudzidza kwevhiki mukati mevanhu zana vakaona kuti kudya 0.5-7.5 ounces (15-210 gramu) yekimchi zuva nezuva kwakadzikira zvakanyanya shuga yeropa, cholesterol yakazara, uye LDL (yakaipa) cholesterol mazinga - zvese izvi zviri njodzi zvinokonzera chirwere chemwoyo ( ).

Zvakangofanana, kutsvagurudza kwevanhu kunodikanwa.

Kimchi anogona kudzikisa njodzi yako yechirwere chemwoyo nekudzora kuzvimba, kudzvinyirira kukura kwemafuta, uye kudzikira kwemazinga echolesterol.

9. Nyore kugadzira pamba

Kunyangwe kugadzirira chikafu chakaviriswa chingaite kunge basa rinotyisa, kugadzira kimchi kumba kuri nyore kana iwe ukabatirira kune anotevera matanho ():

1. Unganidza zvigadzirwa zvekusarudza kwako, senge kabichi uye mimwe miriwo mitsva senge karoti, radish, uye hanyanisi, kuwedzera ginger, gariki, shuga, munyu, furawa yemupunga, mafuta echili, chili poda kana mhiripiri, hove yehove, uye saeujeot (yakaviriswa shrimp ).
2. Cheka uye geza iwo matsva miriwo padivi pe ginger uye garlic.
3. Paradzira munyu pakati pezvikamu zvemashizha ekabichi uye rega igare kwemaawa maviri kusvika matatu. Dzorera iyo kabichi maminetsi makumi matatu kuti ugovane munyu. Shandisa chiyero che 1/2 mukombe (72 gramu) yemunyu kune ese mapaundi matanhatu (2.7 kg) yekabichi.
4. Kuti ubvise munyu wakawandisa, sukurudza kabichi nemvura uye dhonza mucolander kana strainer.
5. Sakanidza hupfu hwemupunga, shuga, ginger, garlic, mafuta eiri, pepper flakes, hove yehove, uye saeujeot mupepa, uchiwedzera mvura kana zvichidikanwa. Iwe unogona kushandisa zvishoma kana zvishoma zvezvisanganiswa izvi zvichienderana nesimba raunoda rako kimchi kuravira.
6. Kanda iyo miriwo mitsva, kusanganisira iyo kabichi, mupepa kusvikira mhegi dzese dzakazara zvakakwana.
7. Rongedza musanganiswa mumudziyo muhombe kana chirongo chekuchengetera, uine chokwadi chekuisa chisimbiso zvakanaka.
8. Rega iyo kimchi ivirise kwemazuva matatu kana tembiricha yemukati kana kusvika kumavhiki matatu pa39 ° F (4 ° C).

Kuti ugadzire vhezheni inokodzera varimi uye mavegani, ingosiya sauce yehove uye saeujeot.

Kana iwe uchida nyowani pamusoro peiyo yakaviriswa kimchi, ingo mira mushure medanho 6.

Kana ukasarudza kuvirisa, iwe unozoziva kuti yakagadzirira kudya kana yatanga kunhuwa uye kuravira zvinovava - kana kana matobvu madiki atanga kufamba kuburikidza nechirongo.

Mushure mekuvirisa, unogona kuisa firiji kimchi yako kusvika pagore rimwe. Icharamba ichivirisa asi zvishoma nezvishoma nekuda kwetembiricha inotonhorera.

Kubvongodza, kubhururuka, kuravira kwakasviba, uye kupfavisa kwecabichi zvese zvakajairwa kimchi. Nekudaro, kana iwe ukaona hwema hwakaipa kana chero zviratidzo zveforoma, senge chena firimu iri pamusoro pechikafu, dhishi rako rashata uye rinofanira kukandwa kunze.

Kimchi inogona kugadzirwa pamba uchishandisa mashoma mashoma matanho. Kazhinji, inoda kuvirisa mazuva matatu kusvika ku21 zvichienderana netembiricha yakatenderedza.

Ko kimchi ine chero kuderera here?

Kazhinji, chikuru chengetedzo kunetsekana nekimchi chikafu chepfu ().

Munguva pfupi yapfuura, chikafu ichi chakabatanidzwa E. coli uye norovirus kuputika (,).

Kunyangwe hazvo chikafu chakaviriswa chisingawanzo kutakura utachiona hwekudya, zvigadzirwa zve kimchi uye kuchinjika kwezvirwere zvinoreva kuti ichiri panjodzi yezvirwere zvekudya.

Nekudaro, vanhu vane immune immune inokanganisa vangangoda kudzidzira kunyevera ne kimchi.

Kunyangwe vanhu vane BP yakakwira vangave vanonetsekana nezve dhodhi iyi yedhishi, chidzidzo muvanhu zana negumi nemana vane chirwere ichi hachina kuratidza hukama hwakakosha pakati pekudyiwa nekchichi neBP (59).

Kimchi ane njodzi shoma. Zvisineyi, dhishi iri rakasungirirwa mukumuka kwechikafu chepfu, saka vanhu vane immune system isina kukodzera vangangoda kungwarira.

Chinokosha

Kimchi chidya chinovava cheKorea chinowanzo gadzirwa kubva kukabichi nemimwe miriwo. Nekuti icho chikafu chakaviriswa, ine manhamba mazhinji eprobiotic.

Aya makemikari ane hutano anogona kupa kimchi akati wandei mabhenefiti ehutano. Zvinogona kubatsira kudzora immune yako, kukurudzira kuonda, kurwisa kuzvimba, uye kunyange kunonoka kukwegura.

Kana iwe uchifarira kubika, iwe unogona kutogadzira kimchi kumba.