Chii chinonzi Bone Broth, uye Ndeapi mabhenefiti?

Zvemukati

• Chii chinonzi Bone Broth?
• Ndezvipi zvinovaka muviri zvine pfupa muto zvine?
• Nzira Yokugadzira Bone Broth
• Zvinoshandiswa
• Mirayiridzo
• Hutano Kubatsirwa kweBone Broth
• Inowanzo Bvunzwa Mibvunzo
• Ndingawane kupi mabhonzo?
• Pane here musiyano pakati pemabhonzo muto uye bone stock?
• Yakawanda sei yega yega zvinovaka muviri irimo mumabhonzo muto?
• Yakawanda sei glycine uye proline iri mupfupa muto?
• Yakawanda sei calcium iri mupfupa muto?
• Unofanira Kuedza Bone Broth?

Bhu muto ndeimwe yeanonyanya kufarirwa maitiro mune hutano uye kugwinya izvozvi.

Vanhu vari kuinwa kuti varasikirwe nehuremu, kunatsiridza ganda ravo uye nekusimbisa majoini avo.

Chinyorwa ichi chinonyatso tarisa pfupa muto uye nezvakanaka zvehutano.

Chii chinonzi Bone Broth?

Bonzo muto chinhu chine hutano hwakanyanya hunogadzirwa nekunyemwerera kwemabhonzo emhuka uye nyama inobatanidza.

Uchishandisa asidhi, senge vhiniga kana jisi remonimu, unoputsa iyo collagen uye inosanganisa nyama.

Izvi zvinokusiya uine muto unonaka, unovaka muviri unowanzo shandiswa mumuto nemuto.

Bonzo muto munguva pfupi yapfuura rave chinwiwa chinoshamisira pakati pehutano hunoziva. Muchokwadi, vanhu vazhinji vanopika nekunwa mukombe pazuva.

Iwe unogona kugadzira pfupa muto kubva kune chero mapfupa emhuka, asi mashoma mashoma masosi anosanganisira chicken, turkey, gwayana, nguruve, nyama yemombe, mhuka yemusango uye hove.

Chero mwongo kana nyama inobatanidza inogona kushandiswa, kusanganisira tsoka, miromo, gizzards, misana, makumbo, mahwanda, hocks, zvitunha zvese kana zvimbi.

Bhonzo muto unogadzirwa uchirira mapfupa emhuka uye inosangana matishu. Iyo inoguma inogaya-dense mvura inoshandiswa kune masobho, sosi uye zvinwiwa zvehutano.

Ndezvipi zvinovaka muviri zvine pfupa muto zvine?

Izvo zvinovaka muviri zvemufupa muto zvinoenderana nezvinowanikwa uye nemhando yazvo:

• Bone: Bhonzo pacharo rinoburitsa zvicherwa senge calcium nephosphorus. Sodium, magnesium, potasium, sarufa uye nesilicon zviripowo.
• Marrow: Bone mwongo unokupa vhitamini A, vhitamini K2, omega-3s, omega-6s uye zvicherwa simbi, zinc, selenium, boron uye manganese. Mariro kubva kumombe uye gwayana rinewo CLA.
• Musanganiswa unobatanidza: Iyi turu inopa glucosamine uye chondroitin, zvinova zvinozivikanwa zvekudya zvinowedzera zveArthritis uye marwadzo akabatana.

Pamusoro pezvo, mapfupa, mwongo uye zvisikwa zvinobatanidza zvese zvinonyanya kugadzirwa ne collagen, iyo inoshanduka kuita gelatin kana yabikwa.

Gelatin ine yakasarudzika nhoroondo yeamino acids, uye inonyanya kukwirira mune glycine.

Bone muto une akawanda akakosha mavitamini uye mamineral, mamwe acho ari kushomeka kumadokero chikafu.

Nzira Yokugadzira Bone Broth

Kugadzira muto wepfupa kuri nyore, uye vanhu vazhinji havatomboshandisa recipe.

Zvese zvaunganyatsoda mapfupa, vhiniga, mvura uye hari.

Nekudaro, heino nzira yakapusa yekuti utange:

Zvinoshandiswa

• 2-3 mapaundi emapfupa ehuku.
• 4 litita (1 gallon) yemvura.
• 2 tablespoons apple cider vhiniga.
• 1 onion (kusarudza).
• 4 garlic cloves (kusarudza).
• 1 teaspoon yemunyu uye / kana pepper (kusarudza).

Mirayiridzo

1. Isa mapfupa nemiriwo muhari hombe isina simbi.
2. Dururira mvura muhari saka inovhara zvirimo. Wedzera vhiniga, uyezve simudza tembiricha kuti uuye kumota.
3. Deredza kupisa, isa munyu uye mhiripiri, uye wozorega zvichimomoka kwemaawa 4 - 24 (iyo ichirira kwenguva yakareba, inonaka uye yakawanda-inozara).
4. Bvumira muto kuti utonhorere, uye wozomesa izvo zvakaomarara kunze. Iye zvino zvagadzirira.

Iwe unogona zvakare kuwedzera imwe nyama, maveji kana zvinonhuwira kumuto wako. Kuwedzeredzwa kwakakurumbira kunosanganisira parsley, bay mashizha, karoti, celery, ginger, rinds uye chiropa.

Mushure mokunge zvaitwa, unogona kuchengeta muto mumudziyo usina kutenderera mukati mefiriji kwemazuva mashanu, kana mufiriji kwemwedzi mitatu.

Panzvimbo pehari, iwe unogona zvakare kuda kushandisa yekumanikidza yekubika, inononoka kubika kana Crock-Pot. Ini pachangu ndinoshandisa Crock-Pot kugadzira bhonzo rangu muto, uye inobika pandinenge ndakarara.

Vhidhiyo ipfupi pazasi inokuratidza imwe nzira yakapusa yekugadzira bone muto:

Bhu muto uri nyore kwazvo kugadzira, uye zvese zvaunoda ndezvishoma zvigadzirwa.

Hutano Kubatsirwa kweBone Broth

Bonzo muto wakakwira mune zvakawanda zvakasiyana zvinovaka muviri, izvo zvinogona kupa zvinonakidza zvehutano mabhenefiti.

Semuenzaniso, yakakwira mumaminerari akasiyana siyana, protein collagen, amino acid glycine uye mubatanidzwa-unovandudza michero glucosamine uye chondroitin.

Ramba uchifunga kuti hapana zvidzidzo takatarisa zvakanakira muto wemapfupa zvakananga, asi isu tinogona kuita dzimwe fungidziro dzakadzidza zvichibva pane zvinovaka muviri zvirimo.

Heano mamwe mabhenefiti ehutano mabonzo muto:

• Anti-kuzvimba: Iyo glycine iri mupfupa muto inogona kunge iine mamwe anti-anogumbura uye antioxidant mhedzisiro (,).
• Kuonda: Bhu muto unowanzo kuve wakadzika kwazvo mumakoriyori, asi zvakadaro zvinogona kukubatsira kuti unzwe wakazara. Izvi zvinogona kunge zvichikonzerwa neiyo gelatin zvemukati, izvo zvinogona kukurudzira satiety (,).
• Joint Hutano: Glucosamine uye chondroitin, inowanikwa mumuto, yakaratidzirwa kunatsiridza hutano hwakabatana uye kuderedza zviratidzo zveosteoarthritis (,,).
• Bone Hutano: Bone muto une zvakawanda zvinovaka muviri izvo zvakakosha kune bone hutano, zvinosanganisira calcium, magnesium uye phosphorus.
• Kurara uye Brain Rinoshanda: Glycine inotorwa usati warara yakaratidzwa kuvandudza kurara uye kushanda kwehuropi (8, 9,).

Bone muto une huwandu hwoutano hwakanaka uye hunobatsira. Inogona kunge iine zvinopesana nekuzvimba mhedzisiro, kubatsira nekudzikisa huremu, kugadzirisa mapfupa uye hutano hwakabatana, uye kugadzirisa hunhu hwekurara uye kushanda kwehuropi.

Inowanzo Bvunzwa Mibvunzo

Heano mhinduro kumibvunzo inowanzo bvunzwa nezve bone muto.

Ndingawane kupi mabhonzo?

Unogona kushandisa mapfupa kubva pakudya kwemanheru apfuura, kana kuatora kubva kubhucha rako remuno. Ini pachangu ndinochengeta mapfupa akasara kubva pakudya muhombodo mufiriji.

Chinhu chakanakisa ndechekuti mapfupa akadhura, uye kazhinji akasununguka. Vatengesi vazhinji vanofara kukupa mhuka marara pane kuarasa.

Pane here musiyano pakati pemabhonzo muto uye bone stock?

Kwete saizvozvo. Izvi ndizvo chaizvo zvakafanana chinhu, uye mazwi acho anoshandiswa zvakasiyana.

Yakawanda sei yega yega zvinovaka muviri irimo mumabhonzo muto?

Pakupedzisira, izvo zvinovaka muviri zvemufupa muto zvinoenderana nekuwanda uye mhando yezvinhu zvacho. Izvo zvakare zvinoenderana nezvinhu zvinotevera:

• Ndeipi mhuka mapfupa anobva uye chii chakadyiwa nemhuka iyo.
• Yakawanda sei pfupa mune yekubika iwe yauri kushandisa.
• Kureba kwenguva muto unobika.
• Kunyangwe kana isina kukwana asidi yakashandiswa.
• Kana nyama pabhonzo rauri kushandisa yakambobikwa kare.

Hashoma kwazvo huwandu hwemuviri hwakaitirwa muto wepfupa. Heano kuputsika kwehutano kweimwe nzira, kunyangwe ramba uchifunga kuti izvo zvinhu zviri pamusoro hazvizivikanwe.

Yakawanda sei glycine uye proline iri mupfupa muto?

Zvekare, zvinoenderana neresipi uye batch. Zvisinei, bone muto wakanyanya kwazvo mugelatin.

Gelatin yakaoma, semuenzaniso, inogona kunge iine magiramu gumi nemana eglycine uye magiramu gumi nemaviri eproline pagiramu rimwe (3.5 oz) (11).

Yakawanda sei calcium iri mupfupa muto?

Sezvimwe nezvimwe zvinovaka muviri, iyo calcium yemukati wemapfupa muto inoenderana nezvinhu zvakawanda.

Zvishoma zvidzidzo zvakatarisa mune izvi chaizvo, asi kumwe kuongorora kubva kuma1930 kwakashumwa 12.3 kusvika 67.7 mg yecalcium mukombe wemuto ().

Iyi haisi yakawanda kwazvo mari. Mukombe mumwe chete wemukaka, semuenzaniso, une inenge 300 mg yecalcium.

Unofanira Kuedza Bone Broth?

Bonzo muto wakakwira mune zvakawanda zvinovaka muviri, mamwe acho ane simba rehutano mabhenefiti uye kazhinji ari kushomeka mukudya.

Nekudaro, pane parizvino kushomeka kukuru kwekutsvaga kwakananga pamusoro pemabhonzo muto. Tichifunga nezvekuwedzera kwayo mukurumbira, izvo zvinogona kuchinja munguva pfupi iri kutevera.

Pasina padiki, muto wepfupa chinhu chinopa hutano, chinonaka uye chinogutsa zvinoshamisa kuchikafu chako.