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I-Sauerkraut ligama elinikwe 'ikhaphetshu ebilisiweyo' nesetyenziswa njengomthombo wokutya wesintu ukusukela kwinkulungwane ye-4 BC. Yenye yeendlela eziqhelekileyo nezindala zekhaphetshu egciniweyo enoluhlu olubanzi lwezibonelelo zezempilo.
Ukutya okunotyiweyo kubaluleke kakhulu njengoko kunceda ukugcina nokwandisa izinto ezinesondlo kunye nokuziva ukutya, kuvelisa ukwahluka okunuka kamnandi kunye neencasa. Ukuvumba kunceda ukutyebisa ukutya ngeevithamini, iiminerali, iiproteni, iiasidi ezinamafutha kunye neeamino acid eziyimfuneko kunye nokunciphisa ukutya. [1] Olunye ukutya okunegwele kubandakanya i-tempeh, i-pickles, ii-olive, i-kimchi kunye nesonka esimuncu.
Kule nqaku, siza kuthetha nge-sauerkraut kunye nezibonelelo zayo ezimangalisayo zempilo. Thatha ujongo.
Inkangeleko yesondlo yeSauuerkraut
I-Sauerkraut ilungiswa yi-malolactic fermentation, inkqubo apho ibhaktheriya efana neLactobacillus kunye ne-Oenococcus oeni eguqula i-malic acid ibe yi-lactic acid kunye ne-carbon dioxide.
Ikhaphetshu edibeneyo idityaniswe ne-2.3-3.0 ipesenti yetyuwa kwaye ishiye ukubila.
Le nto yokutya inegwele inenqwaba ye-lactic acid kunye ne-tyramines kunye neevithamini ezinje nge-A, B, K kunye ne-C njenge-iron, folate, potassium kunye ne-calcium, kunye neekhalori ezimbalwa. [Mbini]
Izibonelelo zezeMpilo zeSauuerkraut
1. Ithintela i-atopic dermatitis
Ukutya okunotyiweyo kunefuthe elihle kuthintelo nasekulawuleni i-atopic dermatitis. Uphononongo lubonakalisile ukuba ukutya okuphezulu (> amaxesha angama-92 / inyanga) yokutya okunesonka njenge-sauerkraut kunxulunyaniswa nokuxhaphaka okungaphantsi kwesifo se-atopic dermatitis. Ukukhankanya, i-atopic dermatitis yimeko yesikhumba ehlala ixesha elide ebonakaliswa lulusu olubomvu nolurhawuzayo. [3]
2. Ingathintela isifuba
Imifuno efakiweyo ineemveliso ezininzi zebhayiloji ezinjengevithamini C, iiminerali, ifayibha yokutya kunye ne-beta-carotene kunye neepytochemicals kunye ne-lactic acid bacteria. Ezinye iintlobo zebacteria ye-lactic acid (iLactobacillus rhamnosus) efumaneka kukutya okunotyiweyo iyaziwa ngokuba nefuthe elomeleleyo lokomeleza amajoni omzimba ngokuchasene nezifo ezahlukeneyo zomzimba, kubandakanya isifuba. Ke ngoko, i-sauerkraut, njengokutya okubilisiweyo, inokunceda kuthintelo okanye kulawulo lwesifuba. [4]
3. Ukunciphisa umngcipheko wesifo seswekile
Ubukho bee-asidi ezinamanqatha, utywala kunye neelactic acid kukutya okunotyiweyo zinamandla okukhuthaza impilo. Inokukunceda kulawulo okanye kuthintelo lokuphazamiseka emzimbeni njengesifo seswekile. Ipropathi ye-sauerkraut ye-antidiabetic ikakhulu ngenxa yemisebenzi yokulwa ne-asidi kwezi asidi. [5]
4. Ulawula uxinzelelo lwegazi oluphezulu
Okokuqala, umxholo we-sodium esezantsi kwi-sauerkraut unxulunyaniswa neziganeko ezisezantsi zoxinzelelo lwegazi. Okwesibini, iicioactive compounds kwi-sauerkraut inefuthe elinamandla lokulwa ne-atherosclerotic elinokunceda ukuthoba amanqanaba e-cholesterol kunye nokulawula uxinzelelo lwegazi. Kwakhona, ivithamin K koku kutya kunceda ukuxhasa impilo yentliziyo.
5. Ixhasa inkqubo yokugaya ukutya kunye namathumbu
Ukugqitha kweprobiotic kunye ne-prebiotic fiber kwi-sauerkraut kunokunceda ukuphucula impilo yokugaya ukutya kunye nokuthintela iimeko ezinxulumene nesifo sohudo kunye nokuqunjelwa. Inokukunceda ukudala i-microbiome ye-gut ephilileyo kunye nefanelekileyo enokunceda ukuxhasa impilo yonke yesisu.
6. Ilungele impilo yengqondo
Ukutya okunotyiweyo njenge-sauerkraut kuyatyetyiswa ngeekhemikhali zokuvumba ezinjenge-bioactive peptides, i-lactoferrin kunye ne-flavonoids ezaziwayo ukuphucula i-microbiota yamathumbu. Njengoko sisazi, impilo elungileyo yamathumbu inxulumene ngqo nempilo yengqondo elungileyo, ukusetyenziswa kokutya okune-phytochemical kunokunceda ukuphucula imeko yezempilo yengqondo enje ngoxinzelelo kunye noxinzelelo kwi-axis-brain axis. [6]
7. Ixhasa impilo yethambo
I-Sauerkraut iqulethe inani elifanelekileyo le-menaquinone okanye i-vitamin K2, enye yezo ntlobo zintathu zevithamini K efumaneka ikakhulu kwinto yokutya enegwele. Esi sondlo sinxulunyaniswa nempilo yethambo ephuculweyo kwaye sinokunceda ukuthintela izifo ezinxulumene nethambo ezifana ne-osteoporosis kunye namathambo abuthathaka. Kwakhona, ikhalsiyam ekutyeni iyanceda ekwenzeni ithambo lomelele. [7]
Ukuphucula imisebenzi yokuqonda
Amagciwane kwi-sauerkraut adlala indima ebalulekileyo ekuphuculeni imisebenzi yokuqonda, amandla ememori kunye nemveliso yabantu. Nangona ukwehla kwengqondo kunyuka kunye nobudala, ukutya okunotyiweyo njenge-sauerkraut kunokunceda ukulibazisa inkqubo kunye nokunceda ukuphucula imeko ye-neuropsychological yomntu. [8]
9. Ngamana unokunceda ukunciphisa umzimba
I-Sauerkraut iphantsi kakhulu kwiikhalori kwaye iphezulu kwisondlo kunye nefayibha yokutya. Ifayibha inceda ukubonelela ngokuhlutha kunye nokugcina umntu egcwele ixesha elide ngelixa iikhalori ezisezantsi zinciphisa ukuthathwa kweekhalori ngemini kwaye oku kunceda ukunciphisa umzimba ngokulula. Kwakhona, izondlo eziphezulu ekutyeni kunceda ukugcina impilo elungileyo ngexesha lohambo lokunciphisa umzimba.
10. Ukomeleza ukhuseleko
Njengoko kukhankanyiwe apha ngasentla kwizibonelelo ezininzi zempilo ye-sauerkraut, ukutya kuqulethe ii-microorganism kunye nezakha mzimba ezibalulekileyo ezinjengevithamini C enceda ukonyusa amajoni omzimba ngokuphucula impilo yamathumbu kunye nokubangela ukuveliswa kweentsholongwane zendalo.
11. Yiba neearhente zokuthintela ukopha
I-Genistein (uhlobo lwe-isoflavones) kunye noxinzelelo oluphezulu lwe-phytoestrogens kwi-sauerkraut inokunceda ukuthintela umngcipheko weentlobo ezithile zomhlaza ezinjengebele, iprostate kunye nesisu. Ezi khompawundi zibhloka ukukhula kweseli, ukutshintsha kweeseli kunye nokuthintela ukukhula okugqithileyo kweseli okunokuqhubeka kuphuhliso lomhlaza. [9]
Iziphumo ebezingalindelekanga zeSauuerkraut
- I-Sauerkraut iqulethe malunga ne-500 mg / kg ye-histamine enokubangela iimpawu ezinxulumene nokunganyamezelani kwe-histamine njengempumlo ebusayo, ukudumba kobuso, ukuqaqamba namehlo abomvu. [8]
- Ubuninzi be-tyramine, i-amino acid kwi-sauerkraut ngamanye amaxesha inokubangela uxinzelelo lwegazi xa isetyenziswa kakhulu ngabantu esele benayo imeko.
- Ezinye izifundo zidibanisa ukusetyenziswa kwe-sauerkraut kunye nomngcipheko wesifo somhlaza. [9]
Uyonwabela njani iSauuerkraut
I-Sauerkraut ifana nekhekhe elinetyiwa encinci kunye nokutya okuphekiweyo, incasa emnene, incasa eswiti kunye nevumba leentyatyambo. Ikwanayo incasa yetart emnandi, ngokungafaniyo nokunye ukutya okunotyiweyo.
Ukonwabela i-sauerkraut, umntu angayisebenzisa njengesitya esecaleni kunye nokutya, okanye ayisebenzise njengesingxobo sesandwich okanye alungise iisaladi.
Uyenza kanjani iSauerkraut Ekhaya
- Gweba iklabishi entsha (malunga neepawundi ezimbini) zibe ngamaqhekeza amancinci.
- Kwisitya, xuba ikhaphetshu neetispuni ezimbini zetyuwa.
- Uza kubona ukukhutshwa kwamanzi. Yongeza iziqholo zokunonga (ukhetho) ezinje ngeminqathe kunye negalikhi.
- Emva kwemizuzu emi-5 ukuya kwengama-10, tshintshela lo mxube kwisitya seglasi esigqunyiweyo.
- Kwiiyure ezingama-24 ezizayo, qhubeka ucofe ikhaphetshu phantsi ukuze ikhuphe ulwelo olungaphezulu. Unokongeza amanzi kunye netyuwa kumxube de ikhaphetshu ingagutyungelwa ngokupheleleyo lulwelo.
- Shiya ingqayi kubushushu begumbi malunga neveki enye ukuya kwezine.
- Xa sele ibilile, ilungele ukuhanjiswa. Ungayigcina kwifriji.
Ii-FAQ eziqhelekileyo
1. Uyintoni umahluko phakathi kwe-kimchi kunye ne-sauerkraut?
Zombini i-kimchi kunye ne-sauerkraut zenziwa ngokwenza iklabishi. Nangona kunjalo, ngelixa ulungiselela kwangaphambili, ityuwa eninzi iyongezwa eyenza ukuba ingcamle ngakumbi kwaye ibe neasidi encinci. Ekugqibeleni, ityuwa encinci yongezwa yiyo loo nto irhafu. Kwakhona, kwi-kimchi, kudityaniswa isininzi sejinja kunye nepepile ebomvu ngelixa i-sauerkraut ilula kwaye yenziwa ngetyuwa, ikhaphetshu kunye namanzi.
2. Ngaba kulungile ukutya i-sauerkraut yonke imihla?
Ukusetyenziswa kwe-sauerkraut ngesixa esincinci yonke imihla kuyanceda ekomelezeni amajoni omzimba, ukuphucula impilo yokwetyisa, ukuthintela ukuphazamiseka kwemetabolism njengesifo seswekile kunye nemisebenzi yomzimba iyonke. Nangona kunjalo, ikwacebile kwimixube eyingozi efana ne-tyramine enokubangela uxinzelelo lwexinzelelo kunye nokunganyamezelani kwe-histamine.
3. Ngaba i-sauerkraut anti-inflammatory?
Ewe, i-sauerkraut ityebile kwiiprobiotiki kunye ne-prebiotic eyaziwa ngokuba iipropathi ezichasayo. Banceda ukunciphisa ii-cytokines ezivuthayo emzimbeni kunye nokukhusela izifo ezinxulumene ne-arthritis.
