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ISauerkraut yigama elinikezwe 'iklabishi elibilile' elisetshenziswa njengomthombo wokudla wendabuko kusukela ngekhulu lesi-4 BC. Ingenye yezinhlobo ezivamile nezindala kakhulu zeklabishi eligciniwe elinenzuzo ezahlukahlukene ezimangalisayo zezempilo.
Ukudla okubilisiwe kubaluleke kakhulu njengoba kusiza ukugcina nokwandisa izici zokudla okunomsoco nokuzwela, kukhiqiza ukwehlukahluka kwamakha nokunambitheka. Ukuvutshelwa kuphinde kusize ekucebiseni ukudla ngamavithamini, amaminerali, amaprotheni, ama-fatty acids nama-amino acid abalulekile futhi kudambisa ubuthi ekudleni. [1] Okunye kokudla okuvutshiwe kufaka phakathi i-tempeh, ukhukhamba, iminqumo, i-kimchi nesinkwa somuncu.
Kulesi sihloko, sizoxoxa nge-sauerkraut nezinzuzo zayo ezinhle zezempilo. Bheka.
Iphrofayili Yezempilo YeSauuerkraut
I-Sauerkraut ilungiswa ngokuvutshelwa kwe-malolactic, inqubo lapho amabhaktheriya afana ne-Lactobacillus ne-Oenococcus oeni eguqula i-malic acid ibe yi-lactic acid ne-carbon dioxide.
Iklabishi eline-shredded lihlanganiswe no-2.3-3.0 wamaphesenti kasawoti bese lishiya ukuvutshelwa.
Le nto yokudla ebilisiwe iqukethe inqwaba ye-lactic acid nama-tyramines kanye namavithamini afana no-A, B, K no-C amaminerali afana ne-iron, folate, potassium ne-calcium, nama-calories ambalwa. [okubili]
Izinzuzo Zezempilo ZeSauuerkraut
1. Kuvimbela i-atopic dermatitis
Ukudla okubilisiwe kunemiphumela emihle ekuvikeleni nasekulawuleni i-atopic dermatitis. Ucwaningo lukhombisile ukuthi ukudla okuphezulu (> izikhathi ezingama-92 / inyanga) kokudla okuvutshiwe njenge-sauerkraut kuxhumene nokwanda okuphansi kwe-atopic dermatitis. Ukusho, i-atopic dermatitis yisimo sesikhumba esihlala isikhathi eside esibonakala ngesikhumba esibomvu futhi esilumayo. [3]
2. Kungavimbela isifuba somoya
Imifino ebilisiwe inezakhi eziningi zebhayoloji ezinjengevithamini C, amaminerali, ifayibha yokudla kanye ne-beta-carotene kanye nama-phytochemicals kanye ne-lactic acid bacteria. Ezinye izinhlobo zamagciwane e-lactic acid (Lactobacillus rhamnosus) atholakala ekudleni okuvutshiwe aziwa ngokuba nemiphumela enamandla yokuqinisa amasosha omzimba kwizifo ezahlukahlukene zokungezwani komzimba, kufaka phakathi i-asthma. Ngakho-ke, i-sauerkraut, ekubeni ukudla okuvutshiwe, kungasiza ekuvikeleni noma ekuphathweni kwesifuba somoya. [4]
3. Yehlisa ubungozi besifo sikashukela
Ukuba khona kwamafutha acid, utshwala kanye ne-lactic acid ekudleni okuvutshiwe kunamandla okukhuthaza ezempilo. Kungasiza ekuphathweni noma ekuvinjelweni kwezifo ze-metabolism ezifana nesifo sikashukela. Impahla ye-sauerkraut elwa nesifo sikashukela ikakhulukazi ngenxa yemisebenzi yokulwa ne-antioxidant yalawa ma-acid. [5]
4. Iphatha umfutho wegazi ophakeme
Okokuqala, okuqukethwe okuphansi kwe-sodium ku-sauerkraut kuhlotshaniswa nezinga eliphansi lomfutho wegazi ophezulu. Okwesibili, izinhlanganisela ze-bioactive ezise-sauerkraut zinemiphumela enamandla yokulwa ne-antioxidant kanye ne-anti-atherosclerotic engasiza ekwehliseni amazinga e-cholesterol futhi ilawule umfutho wegazi ophakeme. Futhi, uvithamini K kule nto yokudla usiza ukusekela impilo yenhliziyo.
5. Isekela uhlelo lokugaya ukudla nolwe-gut
Ukweqiwa kwama-probiotic kanye ne-prebiotic fiber ku-sauerkraut kungasiza ekuthuthukiseni impilo yokugaya ukudla futhi kuvimbele izimo ezihlobene nesifo sohudo nokuqunjelwa. Kungasiza futhi ukudala i-gut microbiome enempilo futhi elinganiselayo engasiza ukusekela impilo jikelele yamathumbu.
6. Ilungele impilo yengqondo
Ukudla okubilisiwe okufana ne-sauerkraut kuthuthukiswa ngamakhemikhali wokuvutshelwa afana ne-bioactive peptides, i-lactoferrin kanye ne-flavonoids eyaziwa ukuthuthukisa i-microbiota yamathumbu. Njengoba sazi, impilo enhle yamathumbu ihlobene ngqo nempilo enhle yengqondo, ukusetshenziswa kwalokhu kudla okunothe kwe-phytochemical kungasiza ekuthuthukiseni izimo zempilo yengqondo njengokukhathazeka nokudangala ngokusebenzisa i-gut-brain axis. [6]
7. Usekela impilo yamathambo
ISauerkraut iqukethe inani elifanele le-menaquinone noma i-vitamin K2, okungenye yezinhlobo ezintathu zikavithamini K ezitholakala ikakhulukazi ezintweni zokudla ezinomvubelo. Lesi sithako sihlotshaniswa nempilo yamathambo ethuthukisiwe futhi singasiza ekuvikeleni izifo ezihlobene namathambo ezifana ne-osteoporosis namathambo abuthakathaka. Futhi, i-calcium ekudleni isiza ekuqiniseni ithambo. [7]
Kuthuthukisa imisebenzi yokuqonda
Ama-microorganisms ku-sauerkraut adlala indima ebalulekile ekwenzeni ngcono ukusebenza kwengqondo, amandla ememori nokukhiqiza kwabantu. Yize ukwehla kwengqondo kukhula ngokukhula, ukudla okuvutshiwe njenge-sauerkraut kungasiza ukubambezela inqubo futhi kusize ukuthuthukisa isimo se-neuropsychological somuntu. [8]
9. Kungasiza ukunciphisa umzimba
ISauerkraut iphansi kakhulu ngamakhalori futhi inokudla okunomsoco kanye nefayibha yokudla. I-fiber isiza ukuhlinzeka ngokusutha nokugcina umuntu egcwele isikhathi eside ngenkathi ama-calories aphansi ngokwemvelo anciphisa ukudla kwama-calories ngosuku futhi lokhu kusiza ukunciphisa umzimba kalula. Futhi, izakhamzimba eziphezulu ekudleni zisiza ukugcina impilo enhle phakathi nohambo lokwehlisa isisindo.
10. Thuthukisa amasosha omzimba
Njengoba kushiwo ngenhla ezinhlosweni eziningi zezempilo ze-sauerkraut, ukudla kuqukethe ama-microorganism nezakhi zomzimba ezibalulekile njengevithamini C okusiza ukukhulisa amasosha omzimba ngokuthuthukisa impilo yamathumbu futhi kubangele ukukhiqizwa kwama-antibodies emvelo.
11. Yiba nama-chemopreventive agents
IGenistein (uhlobo lwama-isoflavones) nokuxinana okuphezulu kwama-phytoestrogens e-sauerkraut kungasiza ekuvikeleni ubungozi bezinhlobo ezithile zomdlavuza ezifana nebele, i-prostate nesisu. Lezi zinhlanganisela zivimba ukukhula kwamaseli, ukuguquka kwamaseli nokuvimbela ukukhula kwamaseli ngokweqile okungaqhubeka nokukhula komdlavuza. [9]
Imiphumela emibi ye-Sauerkraut
- ISauerkraut iqukethe cishe i-500 mg / kg ye-histamine engadala izimpawu ezihlobene nokungabekezelelani kwe-histamine njengekhala eligijimayo, ukuvuvukala kobuso, ukulunywa namehlo abomvu. [8]
- Inqwaba ye-tyramine, i-amino acid e-sauerkraut kwesinye isikhathi ingadala umfutho wegazi ophakeme uma idliwa kakhulu ngabantu asebevele benaso.
- Ezinye izifundo zixhuma ukusetshenziswa kwe-sauerkraut nengozi yomdlavuza we-laryngeal. [9]
Ungayijabulela Kanjani iSauerkraut
I-Sauerkraut ifana nephekhe elinosawoti oluncane elinomsoco ogcwele, ukunambitheka okuncane, ukunambitheka okumnandi nephunga lezimbali. Futhi inokunambitheka okumnandi kwe-tart, ngokungafani nokunye ukudla okuvutshiwe.
Ukujabulela i-sauerkraut, umuntu angayisebenzisa njengesitsha eseceleni ngokudla, noma ayisebenzise njengesendlalelo se-sandwich noma ahlobise amasaladi.
Ungayenza Kanjani I-Sauerkraut Ekhaya
- Sika iklabishi elisha (cishe amakhilogremu amabili) libe yizicucu ezincane.
- Endishini, hlanganisa iklabishi namathisipuni amabili kasawoti.
- Uzobona ukukhishwa kwamanzi. Faka izinongo zokunonga (uyazikhethela) njengezinqathe nogalikhi.
- Ngemuva kwemizuzu emi-5 kuya kwengu-10, thumela ingxube esitsheni sengilazi esimboziwe.
- Emahoreni angama-24 alandelayo, qhubeka ucindezele iklabishi phansi ukuze likhiphe uketshezi oluningi. Ungangeza amanzi nosawoti owengeziwe engxenyeni kuze kube yilapho iklabishi lingagutshuzwanga ngokuphelele wuketshezi.
- Shiya imbiza ekamelweni lokushisa cishe isonto elilodwa noma amane.
- Uma seluvutshiwe, selulungele ukuphakwa. Ungakwazi ukuyigcina efrijini.
Imibuzo evame ukubuzwa
1. Uyini umehluko phakathi kwe-kimchi ne-sauerkraut?
Kokubili i-kimchi ne-sauerkraut kwenziwa ngokubilisa iklabishi. Kodwa-ke, ngenkathi kulungiswa okwedlule, kufakwa usawoti omningi owenza ukuthi unambitheke kakhulu futhi ube ne-asidi encane. Ekugcineni, kufakwa usawoti omncane yingakho kungu-tarter. Futhi, ku-kimchi, kunezelwa iziphuzo eziningi ezifana nojinja nopelepele obomvu ngenkathi i-sauerkraut ilula futhi yenziwa ngosawoti, iklabishi namanzi kuphela.
2. KULUNGILE yini ukudla i-sauerkraut nsuku zonke?
Ukusetshenziswa kwe-sauerkraut ngenani elincane nsuku zonke kusiza ekwandiseni amasosha omzimba, kuthuthukise impilo yokugaya ukudla, kuvimbele ukuphazamiseka kwemetabolism njengesifo sikashukela nokusebenza komzimba jikelele. Kodwa-ke, futhi icebile ngamakhompiyutha ayingozi njenge-tyramine engadala umfutho wegazi ophezulu nokungabekezelelani kwe-histamine.
3. Ingabe i-sauerkraut iphikisana nokuvuvukala?
Yebo, i-sauerkraut icebile kuma-probiotic kanye nama-prebiotic eyaziwa ngezindawo ezilwa nokuvuvukala. Basiza ukunciphisa ama-cytokines okuvuvukala emzimbeni futhi bavikele izifo ezihlobene nesifo samathambo.
