16 Zvehutano Zvikafu Zvakarongedzwa neUmami Flavour

Zvemukati

• 1. Masora egungwa
• 2. Soy-Yakavakirwa Chikafu
• 3. Cheese dzakakwegura
• 4. Kimchi
• 5. Green Tea
• 6. Zvokudya zvegungwa
• 7. Nyama
• 8. Madomasi
• 9. Howa
• 10-16. Zvimwe Zvekudya zvine Umami
• Icho Chinokosha

Umami ndechimwe chezvinhu zvishanu zvekutanga zvinodiwa, pamwe neanotapira, anovava, ane munyu, uye anovava.

Yakawanikwa pamusoro pezana ramakore rapfuura uye inonyatsotsanangurwa seinonaka kana kuti "nyama". Izwi rekuti "umami" chiJapan uye rinoreva "kuravira kunonaka."

Sayenzi inotaura, umami inoreva kuravira kwe glutamate, inosinate, kana guanylate. Glutamate - kana glutamic acid - ndiyo yakajairika amino acid mumapuroteni emuriwo nemhuka. Inosinate inonyanya kuwanikwa munyama, nepo guanylate yakawanda kwazvo muzvirimwa ().

Kufanana nezvimwe zvinodiwa zvekutanga, kuona umami kwakakosha kuti urarame. Umami macompound anowanzo kuwanikwa mune epamusoro-protein chikafu, saka kuravira umami kunotaurira muviri wako kuti chikafu chine protein.

Mukupindura, muviri wako unoburitsa mate uye majusi ekugaya kuti ubatsire kugaya aya mapuroteni (2).

Kunze kwekugaya, chikafu cheumami-chakapfuma chingave nezvakanakira hutano. Semuenzaniso, zvidzidzo zvinoratidza kuti ivo vari kuzadza zvakanyanya. Nekudaro, kusarudza zvimwe umami-zvakapfuma zvekudya zvinogona kubatsira kuonda nekudzora chishuwo chako (,).

Heano gumi nematanhatu emami chikafu ane zvinoshamisa hutano mabhenefiti.

1. Masora egungwa

Mhenderekedzo yegungwa yakaderera mumacalorie asi izere nezvinovaka muviri uye antioxidants.

Ivo zvakare sosi huru yeumami flavour nekuda kwavo kwakanyanya glutamate zvemukati. Ndokusaka makombu egungwa anowanzo shandiswa kuwedzera kudzika kumabhuti uye sosi mune chikafu cheJapan.

Heano ezvinyorwa zve glutamate zvemakombu egungwa akasiyana siyana ne3,5 ounces (100 gramu):

• 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

Nori gungwa regungwa zvakare rakakwirira mu glutamate - ichipa 550-1,350 mg pa3,5 ounces (100 gramu).

Nepo mashanga egungwa mazhinji ari mu glutamate, wakame seaweed inosarudzika ine chete 2-50 mg ye glutamate pa3,5 ounces (100 gramu). Izvo zvakati, ichine hutano hwakanaka.

Pfupiso Kombu uye nori magungwa egungwa akakwirira mune umami komputa glutamate. Ndosaka achiwanzoshandiswa mumuto kana sosi kuwedzera kuwedzera mukicheni yechiJapanese.

2. Soy-Yakavakirwa Chikafu

Zvekudya zveSoy zvinogadzirwa nesoya, nyemba inova chikafu chekudya cheAsia.

Kunyangwe soya inogona kudyiwa izere, inowanzo kuviriswa kana kugadzirwa kuita zvigadzirwa zvakasiyana, senge tofu, tempeh, miso, uye soy muto.

Sezvineiwo, kugadzirisa uye kuvirisa ma soya kunosimudza iwo akazara e glutamate zvemukati, Sezvo mapuroteni akaputsika kuita mahara amino acids, kunyanya glutamic acid ().

Heano ezvinhu e glutamate ezvakasiyana zve soy-yakavakirwa chikafu pama 3.5 ounces (100 magiramu):

• Soy muto: 400-1,700 mg
• Miso: 200-700 mg
• Natto (yakaviriswa soya): 140 mg
• Soya: 70-80 mg

Kunyangwe soya ichikakavadzana nekuda kweiyo phytoestrogen yezviri mukati, kudya sosi-yakavakirwa chikafu kwakabatanidzwa kune akasiyana mabhenefiti, kusanganisira yakaderera ropa cholesterol, kuvandudza kubereka muvakadzi, uye mashoma mashoma ekuguma kuenda kumwedzi zviratidzo (,,).

Pfupiso Soy-based chikafu chikafu zvakasarudzika mumamiami glutamate. Chakabikwa soy-based chikafu chakanyanya kukwirira, sezvo kuvirisa kunogona kupaza mapuroteni mumahara amino acids, senge glutamic acid.

3. Cheese dzakakwegura

Cheese dzakakwegura dzakakwira muiyo umami komputa glutamate futi.

Sezvo zizi rinokwegura, mapuroteni avo anodonha kuita emahara amino acids kuburikidza neyakaitwa inonzi proteolysis. Izvi zvinomutsa iwo mazinga emahara glutamic acid (9).

Heano ezvinyorwa zvegutamate zvemhando dzakasiyana dzechizi dzakakwegura pa3,5 ounces (100 gramu):

• Parmesan (Parmigiano Reggiano): 1,200-1,680 mg
• Comte chizi: 539-1,570 mg
• Cabrales: 760 mg
• Roquefort: 471 mg
• Emmental chizi: 310 mg
• Gouda: 124-295 mg
• Cheddar: 120-180 mg

Cheeses akakwegura kwenguva refu, senge Italian parmesan - iri zera makumi maviri nemakumi matatu emwedzi - anowanzove neyakanyanya umami kuravira. Ndicho chikonzero kunyangwe chidiki diki chingasimudzira zvakanyanya kuravira kwedhishi (9).

Pfupiso Cheeses anga akura kwenguva yakareba ane yakasimba umami kuravira, sezvavanopfuura neproteolysis - maitiro anoputsa mapuroteni kuita emahara amino acids, senge glutamic acid.

4. Kimchi

Kimchi chidimbu cheKorea padivi dhishi rakagadzirwa kubva mumiriwo nezvinonhuwira.

Iyi miriwo yakaviriswa nayo Lactobacillus mabhakitiriya, ayo anoputsa iwo miriwo nekugadzira enzyme enzyme, senge proteases, lipases, uye amylase (, 11).

Proteases anoputsa mapuroteni mamorekuru mune kimchi kuita emahara amino acids kuburikidza neyakaitika proteolysis. Izvi zvinomutsa mamaki e kimchi eiyo umami komputa glutamic acid.

Ndosaka kimchi ine inoshamisa 240 mg ye glutamate pa3,5 ounces (100 gramu).

Kimchi haingokwiri mumakomponi eumami chete, asi zvakare ine hutano hwakanaka uye yakabatanidzwa kune hutano hunobatsira, sekuvandudza kugaya uye kudzikira kweropa cholesterol mwero (,).

Pfupiso Kimchi ine inoshamisa 240 mg ye glutamate pa3,5 ounces (100 gramu). Iyo yakakwira mumamamu compounds semhedzisiro yekuvira ne Lactobacillus mabhakitiriya.

5. Green Tea

Green tii chinwiwa chakakurumbira uye chinoshamisa zvine hutano.

Kunwa kwave kwakabatanidzwa nezvakawanda zvinogona kubatsira muhutano, senge njodzi yakadzikira yerudzi rwechipiri chirwere cheshuga, yakadzika "yakaipa" LDL cholesterol mazinga, uye huremu hwemuviri (,,).

Pamusoro pezvo, girini tii yakakwira mu glutamate, ndosaka iine yakasarudzika inotapira, inovava, uye umami kuravira. Yakaomeswa tii tii ine 220-670 mg ye glutamate pa3,5 ounces (100 gramu).

Ichi chinwiwa chakakwira zvakare muananine, amino acid ine yakafanana mamiriro kune glutamate. Zvidzidzo zvinoratidza kuti theanine inoitawo chikamu mune yayo yakakwira umami makomputa mazinga (17,).

Zvichakadaro, kuvava kwetii green kunouya zvakanyanya kubva kuzvinhu zvinonzi makatekini uye matanini (,).

Pfupiso Green tii ine 220-670 mg ye glutamate pa3,5 ounces (100 gramu), ndosaka iine yakasarudzika inotapira, inovava, uye umami kuravira. Iyo zvakare yakakwira muiyo theanine - iyo iine chimiro chakafanana kune glutamate uye inogona kusimudza ayo emami macompound mazinga.

6. Zvokudya zvegungwa

Mhando zhinji dzehove dzegungwa dzakakwira mumamamu compounds.

Zvokudya zvegungwa zvinogona zvakasikwa zvine zvese glutamate uye inosinate - inozivikanwawo se disodium inosinate. Inosinate imwe yemami komputa iyo inowanzo shandiswa sekuwedzera chikafu (21).

Heano e glutamate uye inosinate zvirimo zvemhando dzakasiyana dzehove dzegungwa pa3,5 ounces (100 gramu):

Chikafu	Glutamate	Inosinate
Mwana akaomeswa sardines	40-50 mg	350-800 mg
Bonito maflakes	30-40 mg	470-700 mg
Hove yeBonito	1-10 mg	130-270 mg
Tuna	1-10 mg	250-360 mg
Yellowtail	5-9 mg	230-290 mg
Sardines	10-20 mg	280 mg
Mackerel	10-30 mg	130-280 mg
Cod	5-10 mg	180 mg
Shrimp	120 mg	90 mg
Scallops	140 mg	0 mg
Anchovies	630 mg	0 mg

Glutamate uye disodium inosinate ine maitiro ekubatana pane imwe neimwe, izvo zvinomutsa iyo yakazara umami kuravira kwezvikafu zvine zvese zviri zviviri ().

Ndicho chimwe chikonzero nei vafudzi vachidya zviviri zvine glutamate-zvine chikafu chine disodium inosinate-zvakapfuma zvekusimudzira iyo yakazara dhadha.

Pfupiso Hove zhinji uye shellfish dzakakwira kwazvo mu glutamate uye - kunyanya - inosinate, chimwe chikamu cheumami chiripo kunyanya muzvigadzirwa zvemhuka. Glutamate uye inosinate zvine maitiro ekubatana pane mumwe nemumwe, zvinowedzera iyo yakazara umami kuravira kwechikafu.

7. Nyama

Nyama ndeimwe boka rekudya iro rinowanzo kuve rakakwirira muumami flavour.

Kunge hove dzegungwa, ivo zvinegumi zvine glutamate uye inosinate.

Heano e glutamate uye inosinate zvirimo zvezvakasiyana nyama pa3,5 ounces (100 gramu):

Chikafu	Glutamate	Inosinate
Bacon	198 mg	30 mg
Yakaoma / yakaporeswa ham	340 mg	0 mg
Nyama yenguruve	10 MG	230 mg
Nyama yemombe	10 MG	80 mg
Huku	20-50 mg	150-230 mg

Nyama dzakaomeswa, dzakakwegura, kana dzakagadziriswa dzine zvakawanda zvine glutamic acid kupfuura nyama nyowani, sezvo izvi zvinokanganisa mapuroteni akazara uye kusunungura mahara glutamic acid.

Huku mazai yolks - kunyange isiri nyama - ndiko kunobva umami flavour zvakare, ichipa 10-20 mg ye glutamate pa3,5 ounces (100 gramu).

Pfupiso Kufanana nechikafu chegungwa, nyama inzvimbo yakanaka ye glutamate uye inosinate. Nyama dzakaomeswa, dzakakwegura, kana dzakagadziriswa dzine iyo yakawanda kwazvo glutamic acid.

8. Madomasi

Tomato ndeimwe yeakanakisa masisitimu-akavakirwa emami flavour.

Muchokwadi, iyo yavo inotapira-asi-inonaka inonaka inouya kubva kune yavo yakakwira glutamic acid zvemukati.

Nguva dzose madomasi ane 150-250 mg ye glutamic acid pa3,5 ounces (100 gramu), nepo madomasi echerry achipa 170-280 mg mukushandira kumwe chete.

Uye zvakare, iyo glutamic acid mwero yemadomasi inoramba ichikwira pavanokura ().

Kuomesa matomatisi kunogona zvakare kusimudza iwo umami kuravira, sezvo maitiro acho achideredza hunyoro uye oisa iyo glutamate. Madomasi akaomeswa ane 650-1,140 mg ye glutamic acid pa3,5 ounces (100 gramu).

Kunze kwegutamic acid, madomasi zvakare manyuko akanaka emavitamini akawanda nemamineral, kusanganisira vhitamini C, vhitamini K, potasium, folate, uye zvinomera-zvinobva antioxidants ().

Pfupiso Madomasi ndiwo manyuko makuru eumami flavour uye ane 150-250 mg ye glutamic acid pa3,5 ounces (100 gramu). Madomasi akaomeswa akawedzera kuwanda, achipa 650-1,140 mg mukushandira kumwe chete.

9. Howa

Howa ndeimwe huru chirimwa-chakavakirwa sosi yeumami flavour.

Kungofanana nemadomasi, kuomeswa howa kunogona kuwedzera zvakanyanya iwo glutamate zvemukati.

Heano ezvinyorwa zve glutamate zvemhando dzakasiyana dzehowa pa3,5 ounces (100 magiramu):

• Yakaomeswa shiitake howa: 1,060 mg
• Shimeji howa: 140 mg
• Enoki howa: 90-134 mg
• Wakawanda howa: 40-110 mg
• Truffles: 60-80 mg
• Shiitake howa: 70 mg

Howa hwakazara nezvikafu zvinovaka muviri, zvinosanganisira B mavitamini, uye zvakabatanidzwa nezvakanakira hutano, sekuvandudza hutachiona uye cholesterol ().

Izvo zvakare zvinowirirana, zvinonaka, uye zviri nyore kuwedzera kune chako chikafu - zvese mbishi uye zvakabikwa.

Pfupiso Howa - kunyanya hwakaomeswa howa - inzvimbo huru yemichero-yakavakirwa sosi ye glutamic acid. Izvo zvakare zvakareruka kuwedzera kuchikafu chako, zvichivaita iyo nzira iri nyore yekusimudzira iyo yakazara umami kunhuvira kwendiro dzako.

10-16. Zvimwe Zvekudya zvine Umami

Kunze kwezvakataurwa pamusoro apa zvinhu zvekudya, akati wandei zvimwe zvekudya zvakare zvakakwirira mune umami kuravira.

Heano ezvinyorwa zve glutamate zveimwe yakakwira-umami chikafu pama 3.5 ounces (100 magiramu):

1. Marmite (yakasanganiswa mbiriso inopararira): 1,960 mg
2. Oyster muto: 900 MG
3. Chibage: 70-110 mg
4. Pea dzakasvibirira: 110 mg
5. Garlic: 100 mg
6. Lotus mudzi: 100 mg
7. Mbatatisi: 30–100 mg

Pakati pezvikafu izvi, Marmite uye oyster muto zvine yakanyanya kugutamate zvemukati. Marmite yakakwira mu umami flavour, sezvo iri yakaviriswa nembiriso, nepo oyster muto uri umami-rich, sezvazvinogadzirwa neakabikwa oyster kana oyster mushoma, ayo akakwirira mune glutamate.

Zvisinei, ramba uchifunga kuti zvese izvi zvigadzirwa zvinowanzoshandiswa mune zvidiki zvidiki.

Pfupiso Chikafu chakadai seMarmite, oyster muto, chibage, pizi dzakasvibirira, gariki, lotus midzi, uye mbatatisi zvakare zvakare sosi yakanaka yeumami flavour nekuda kwavo kwakanyanya glutamate zvemukati.

Icho Chinokosha

Umami ndechimwe chezvinhu zvishanu zvekutanga uye zvinonyatsotsanangurwa seinonaka kana kuti "nyama".

Iyo umami kuravira kunouya kubva pakuvapo kweamino acid glutamate - kana glutamic acid - kana macompound inosinate kana guanylate, ayo anowanzo kuve mune eprotein chikafu.

Umami haingosimudzi kuravira kwemidziyo chete asi inogona zvakare kubatsira kudzikisira chishuwo chako chekudya.

Zvimwe zvekudya zvakakwirira mumumamu zvinoumba zvekudya zvegungwa, nyama, chezi dzakakwegura, huswa hwegungwa, chikafu chesoya, howa, madomasi, kimchi, green tii, uye zvimwe zvakawanda.

Edza kuwedzera mashoma emami-akapfuma zvekudya pane zvaunodya kuti uwane gohwo ravo uye hutano hunobatsira.