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Sauerkraut ndi dzina lomwe limaperekedwa kwa 'kabichi wofufumitsa' yemwe amagwiritsidwa ntchito ngati chakudya chamwambo kuyambira zaka za m'ma 4 BC. Ndi imodzi mwamagulu akale komanso akale kwambiri a kabichi yosungidwa omwe ali ndi zabwino zambiri zathanzi.
Zakudya zopangidwa ndi thovu ndizofunikira kwambiri chifukwa zimathandizira kusunga ndikulitsa zakudya zopatsa thanzi komanso zopatsa thanzi, zimatulutsa zonunkhira zosiyanasiyana. Kutentha kumathandizanso kuti chakudya chikhale ndi mavitamini, michere, mapuloteni, mafuta acids ndi ma amino acid ofunikira ndikupheratu chakudya. [1] Zina mwazakudya zopsa ndi monga tempeh, pickles, maolivi, kimchi ndi mkate wowawitsa.
Munkhaniyi tikambirana za sauerkraut komanso zabwino zake zathanzi. Onani.
Mbiri Yathanzi La Sauerkraut
Sauerkraut imakonzedwa ndi kupweteketsa kwa malolactic, njira yomwe mabakiteriya monga Lactobacillus ndi Oenococcus oeni amatembenuza malic acid kukhala lactic acid ndi carbon dioxide.
Kabichi wonyezimira akuphatikizidwa ndi mchere wa 2.3-3.0% ndipo wasiyidwa kuti ayesedwe.
Chakudyachi chimakhala ndi lactic acid ndi tyramines wambiri komanso mavitamini ngati A, B, K ndi C amchere monga iron, folate, potaziyamu ndi calcium, ndi ma calories ochepa. [ziwiri]
Ubwino Wa Zaumoyo Wa Sauerkraut
1. Imaletsa atopic dermatitis
Zakudya zopangidwa ndi zofukiza zimathandizira kupewa komanso kuwongolera atopic dermatitis. Kafukufuku wasonyeza kuti kudya kwambiri (> 92 times / mwezi) wa zakudya zofufumitsa monga sauerkraut kumalumikizidwa ndi kufalikira kotsika kwa atopic dermatitis. Kutchula, atopic dermatitis ndi khungu lokhalitsa lomwe limadziwika ndi khungu lofiira komanso loyabwa. [3]
2. Angateteze mphumu
Masamba owotcha ali ndi zinthu zambiri zachilengedwe monga vitamini C, mchere, zakudya zamagetsi ndi beta-carotene komanso mankhwala a phytochemicals ndi lactic acid. Mitundu ina ya mabakiteriya a lactic acid (Lactobacillus rhamnosus) omwe amapezeka muzakudya zofufumitsa amadziwika kuti ali ndi mphamvu zolimbitsa thupi motsutsana ndi matenda osiyanasiyana, kuphatikizapo mphumu. Chifukwa chake, sauerkraut, pokhala chakudya chotupa, zitha kuthandizira kupewa kapena kuwongolera mphumu. [4]
3. Amachepetsa chiopsezo cha matenda ashuga
Kupezeka kwa mafuta acid, mowa ndi ma lactic acid muzakudya zofufumitsa kumatha kulimbikitsa thanzi. Zitha kuthandizira pakuwongolera kapena kupewa zovuta zamagetsi monga matenda ashuga. Katundu wa antidiabetic wa sauerkraut makamaka chifukwa cha ntchito za antioxidant za zidazi. [5]
4. Amayang'anira kuthamanga kwa magazi
Choyamba, kuchuluka kwa sodium mu sauerkraut kumalumikizidwa ndi kuchepa kwa matenda oopsa. Kachiwiri, mankhwala opangira bioactive mu sauerkraut amakhala ndi mphamvu zowononga antioxidant komanso anti-atherosclerotic zomwe zingathandize kutsitsa cholesterol komanso kuthana ndi kuthamanga kwa magazi. Komanso, vitamini K pachakudya ichi amathandiza kuthandizira thanzi la mtima.
5. Amathandiza m'mimba ndi m'matumbo dongosolo
Kuchulukitsa kwa maantibiotiki ndi ma prebiotic fiber mu sauerkraut kumatha kuthandizira kukonza kugaya chakudya komanso kupewa zovuta zina monga kutsegula m'mimba ndi kudzimbidwa. Zitha kuthandizanso kutulutsa kachilombo koyambitsa matenda kamatupi kamene kamatha kuthandizira kuthandizira thanzi lathunthu la m'mimba.
6. Zabwino pamaganizidwe
Zakudya zopangidwa ndi thovu ngati sauerkraut zimapindulitsidwa ndi mankhwala amtundu wambiri monga bioactive peptides, lactoferrin ndi flavonoids omwe amadziwika kuti amasintha matumbo a microbiota. Monga tikudziwira, thanzi labwino m'matumbo limakhudzana mwachindunji ndi thanzi lamisala, kumwa zakudya zopatsa mphamvu zitha kuthandizira kukonza thanzi monga nkhawa komanso kukhumudwa kudzera m'matumba a ubongo. [6]
7. Amathandiza thanzi mafupa
Sauerkraut ili ndi menaquinone wambiri kapena vitamini K2, imodzi mwamitundu itatu ya vitamini K yomwe imapezeka makamaka muzakudya zothira. Chomerachi chimalumikizidwa ndi thanzi lamafupa ndipo chitha kuthandiza kupewa matenda okhudzana ndi mafupa monga kufooka kwa mafupa ndi mafupa ofooka. Komanso calcium mu chakudya imathandiza kuti fupa likhale lolimba. [7]
8. Zimasintha magwiridwe antchito
Tizilombo toyambitsa matenda mu sauerkraut timagwira ntchito yofunikira pakukweza magwiridwe antchito, mphamvu zokumbukira komanso zokolola za anthu. Ngakhale kuchepa kwazidziwitso kumawonjezeka ndi ukalamba, zakudya zofufumitsa monga sauerkraut zitha kuthandiza kuchedwetsa ntchitoyi ndikuthandizira kukonza magwiridwe antchito a munthu. [8]
9. Zitha kuthandizira kuchepa thupi
Sauerkraut imakhala ndi mafuta ochepa kwambiri ndipo imakhala ndi zakudya zambiri komanso zakudya zopatsa thanzi. CHIKWANGWANI chimathandizira kukhala wokhutira ndikusunga munthu kukhala wochulukirapo kwa nthawi yayitali pomwe ma calories otsika mwachilengedwe amachepetsa kudya kwama calories patsiku ndipo izi zimathandiza kuti muchepetse thupi. Komanso, michere yambiri m'zakudya zimathandizira kukhala ndi thanzi labwino paulendo wochepetsa thupi.
10. Limbikitsani chitetezo chamthupi
Monga tafotokozera pamwambapa zaubwino wambiri wa sauerkraut, chakudyacho chimakhala ndi tizilombo tating'onoting'ono komanso michere yofunikira monga vitamini C yomwe imathandizira kulimbitsa chitetezo chokwanira mwa kukonza m'matumbo komanso kuyambitsa kupanga ma antibodies achilengedwe.
11. Khalani ndi othandizira popewera mankhwala
Genistein (mtundu wa isoflavones) komanso kuchuluka kwa ma phytoestrogens mu sauerkraut kungathandize kupewa ngozi za mitundu ina ya khansa monga mawere, prostate ndi m'mimba. Izi zimalepheretsa kukula kwa maselo, kusintha kwa maselo ndikuletsa kukula kwama cell komwe kumatha kupitilira kukula kwa khansa. [9]
Zotsatira zoyipa za Sauerkraut
- Sauerkraut ili ndi 500 mg / kg ya histamine yomwe ingayambitse matenda okhudzana ndi histamine monga mphuno, kutupa kwa nkhope, kuyabwa ndi maso ofiira. [8]
- Kuchuluka kwa tyramine, amino acid mu sauerkraut nthawi zina imatha kuyambitsa kuthamanga kwa magazi ikagwiritsidwa ntchito kwambiri ndi anthu omwe ali ndi vutoli.
- Kafukufuku wina amalumikiza kumwa kwa sauerkraut ndi chiopsezo cha khansa ya m'mapapo. [9]
Momwe Mungasangalalire ndi Sauerkraut
Sauerkraut imafanana ndi msuzi wothira mchere pang'ono wokhala ndi chakudya chokwanira, kukoma pang'ono, kununkhira kokoma ndi kununkhira kwamaluwa. Imakhalanso ndi kukoma kosangalatsa, mosiyana ndi zakudya zina zofufumitsa.
Kuti musangalale ndi sauerkraut, munthu amatha kuyigwiritsa ntchito ngati mbale yapaulendo ndi chakudya, kapena kuyigwiritsa ntchito ngati sangweji yosanjikiza kapena kukongoletsa masaladi.
Momwe Mungapangire Sauerkraut Kunyumba
- Dulani kabichi watsopano (pafupifupi mapaundi awiri) muzidutswa tating'ono.
- Mu mbale, sakanizani kabichi ndi supuni ziwiri zamchere.
- Mudzawona kumasulidwa kwa madzi. Onjezerani zonunkhira (zosankha) monga kaloti ndi adyo.
- Pambuyo pa mphindi 5-10, sungani chisakanizocho mu chidebe chamagalasi chophimba.
- Kwa maola 24 otsatira, pitirizani kukanikiza kabichi pansi kuti izitulutse madzi ambiri. Mutha kuwonjezera madzi ndi mchere wambiri mpaka osakaniza kabichiyo ndi kabichi.
- Siyani mtsukowo kutentha kwapakati pa sabata limodzi kapena anayi.
- Mukakhala wothira, umakhala wokonzeka kutumikiridwa. Mutha kuyisunga mufiriji.
Ma FAQ Omwe Amakonda
1. Kodi pali kusiyana kotani pakati pa kimchi ndi sauerkraut?
Kimchi ndi sauerkraut zonse zimapangidwa ndi kuthira kabichi. Komabe, pokonzekera zam'mbuyomu, mchere wowonjezera umawonjezedwa womwe umapangitsa kuti uzimva kukoma kwambiri komanso usakhale ndi acidic. Pambuyo pake, mchere wocheperako umathiridwa chifukwa chake umakhala tarter. Komanso, mu kimchi, zokometsera zingapo monga ginger ndi tsabola wofiira zimawonjezedwa pomwe sauerkraut ndiyosavuta komanso imapangidwa ndi mchere, kabichi ndi madzi.
2. Kodi ndizabwino kudya sauerkraut tsiku lililonse?
Kugwiritsa ntchito sauerkraut pang'ono tsiku lililonse kumathandizira kulimbitsa chitetezo cha mthupi, kukonza thanzi m'mimba, kupewa zovuta zamagetsi monga matenda ashuga komanso magwiridwe antchito amthupi. Komabe, mulinso mankhwala ena owopsa ngati tyramine omwe angayambitse matenda oopsa komanso osagwirizana ndi histamine.
3. Kodi sauerkraut imatsutsa-kutupa?
Inde, sauerkraut ili ndi maantibiotiki ambiri komanso ma prebiotic omwe amadziwika chifukwa chotsutsana ndi zotupa. Amathandizira kuchepetsa zotupa zotupa m'thupi ndikupewa matenda okhudzana ndi nyamakazi.
