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Sauerkraut izita rinopihwa 'yakaviriswa kabichi' iro rinoshandiswa senzira yechinyakare yekudya kubva muzana ramakore rechina BC. Iyo ndeimwe yemaitiro akajairika uye ekare echengetedzwa kabichi ine akasiyana siyana anoshamisa hutano mabhenefiti.
Chikafu chakaviriswa chakakosha zvakanyanya sezvo chichibatsira kuchengetedza uye nekuwedzera zvinovaka muviri uye nekunzwa maficha echikafu, kugadzira mhando dzakasiyana dzekunhuwirira uye zvinwiwa. Kuvira kunobatsira zvakare kunatsiridza chikafu nemavhitamini, zvicherwa, mapuroteni, mafuta acids uye akakosha amino acids uye anoderedza chikafu. [1] Zvimwe zvekudya zvakaviriswa zvinosanganisira tempeh, magaka, maorivhi, kimchi uye chingwa chisina kuibva.
Muchikamu chino, tichakurukura sauerkraut uye ayo anoshamisa hutano mabhenefiti. Tarisa.
Nutritional Mbiri YeSauuerkraut
Sauerkraut inogadzirwa nemalolactic Fermentation, maitiro ayo mabhakitiriya akadai seLactobacillus uye Oenococcus oeni anoshandura iyo malic acid kuita lactic acid uye carbon dioxide.
Iyo yakakwenenzverwa kabichi inosanganiswa ne 2.3-3.0 muzana yemunyu uye yasara kuti iviriswe.
Ichi chikafu chinoviriswa chine huwandu hwakawanda hweacicic acid uye tyramines pamwe nemavitamini akaita seA, B, K uye C zvicherwa simbi, folate, potasium uye calcium, uye mashoma macalorie. [piri]
Hutano Mubatsiro weSauerkraut
1. Inodzivirira atopic dermatitis
Chikafu chakaviriswa chine mhedzisiro pane yekudzivirira uye manejimendi yeatopic dermatitis. Chidzidzo chakaratidza kuti kudya kwakanyanya (> 92 nguva / mwedzi) yezvikafu zvakaviriswa senge sauerkraut yakabatana nekupararira kwakadzika kweatopic dermatitis. Kutaura, atopic dermatitis inogara kwenguva refu mamiriro eganda anoonekwa neganda dzvuku uye rinonamira. [3]
2. Inogona kudzivirira asima
Miriwo yakaviriswa ine makemikari akawanda ehupenyu sevhitamini C, zvicherwa, fiber fiber uye beta-carotene pamwe nephytochemicals uye lactic acid bacteria. Mamwe maronda eacactic acid mabhakitiriya (Lactobacillus rhamnosus) anowanikwa mune zvekudya zvakaviriswa anozivikanwa kuve neakasimba masimba-ekuwedzera mhedzisiro kurwisa kwakasiyana kurwara kwezvirwere, kusanganisira asima. Naizvozvo, sauerkraut, kuve chikafu chakaviriswa, inogona kubatsira mukudzivirira kana kubata kwechirwere. [4]
3. Inoderedza njodzi yeshuga
Kuvapo kwemafuta acids, doro uye lactic acids muzvikafu zvakaviriswa zvine mikana yekusimudzira hutano. Inogona kubatsira mukutungamira kana kudzivirira kusagadzikana kwemagetsi senge chirwere cheshuga. Iyo antidiabetic chivakwa chesauerkraut inonyanya kukonzerwa ne antioxidant zviitiko zveaacids. [5]
4. Inotarisira kukwira kweropa
Kutanga, iyo yakaderera sodium yezvinyorwa mu sauerkraut inosangana neakaderera chiitiko chehypertension. Kechipiri, iwo bioactive macomputer mune sauerkraut ane yakasimba antioxidative uye anti-atherosclerotic mhedzisiro iyo inogona kubatsira kudzikisa cholesterol mazinga uye kugadzirisa yakakwira BP. Zvakare, vhitamini K mune ichi chikafu chinhu chinobatsira kutsigira hutano hwemwoyo.
5. Inotsigira kugaya uye gut system
Kuwedzeredza kweprobiotic uye prebiotic fiber mune sauerkraut kunogona kubatsira kuvandudza hutano hwekugaya uye kudzivirira mamiriro anoenderana senge manyoka nekuzvimbirwa. Iyo inogona zvakare kubatsira kugadzira hutano uye hwakaringana gut microbiome iyo inogona kubatsira kutsigira hwakazara hutano hwemudumbu.
6. Yakanaka kune hutano hwepfungwa
Chikafu chakaviriswa sesauerkraut chakafumiswa nemakemikari ekuvirisa akadai se bioactive peptides, lactoferrin uye flavonoids ayo anozivikanwa kuvandudza hutumbu microbiota. Sezvatinoziva, hutano hwakanaka hutumbu hune hukama chaihwo nehutano hwakanaka hwepfungwa, kudyiwa kwechikafu chine phytochemical ichi kunogona kubatsira kuvandudza hutano hwepfungwa senge kushushikana uye kushushikana kuburikidza neguze-brain axis. [6]
7. Inotsigira bone bone
Sauerkraut ine huwandu hwakanaka hwemenaquinone kana vhitamini K2, imwe yemhando nhatu dzevhitamini K inowanikwa kunyanya muzvinhu zvakaviriswa zvekudya. Ichi chikafu chinosanganiswa nehutano hwemapfupa uye hunogona kubatsira kudzivirira zvirwere zvine chekuita nemapfupa senge osteoporosis nemapfupa asina simba. Zvakare, calcium mune chikafu inobatsira kusimbisa bone. [7]
8. Inovandudza mashandiro ekuziva
Microorganisms mu sauerkraut inoita basa rakakosha mukuvandudza mashandiro ekuziva, simba rekurangarira uye kugadzirwa kwevanhu. Kunyangwe kudzikira kwekuziva kuchikura nezera, chikafu chakaviriswa senge sauerkraut inogona kubatsira kunonoka maitiro uye kubatsira kuvandudza mamiriro eurouropsychological yemunhu. [8]
9. Ngaabatsire kudzikira huremu
Sauerkraut yakaderera kwazvo mumakoriyori uye yakakwira mukudya zvinovaka muviri uye chikafu chefibre. Iyo faibha inobatsira inopa kuguta uye kuchengetedza munhu kuzara kwenguva yakareba nepo yakaderera macalorie zvakasikwa ichideredza kudyiwa kwemacalorie pazuva uye izvi zvinobatsira kudzikisa huremu nyore. Zvakare, zvinovaka muviri zvakanyanya muzvikafu zvinobatsira kuchengetedza hutano hwakanaka mukati merwendo rwehuremu.
10. Kuwedzera hutachiona
Sezvambotaurwa mune zvakawanda zvehutano mabhenefiti esauuerkraut, chikafu chine microorganism uye zvakakosha zvinovaka muviri senge vhitamini C iyo inobatsira kusimudzira hutachiona nekuvandudza gumbo hutano uye inokonzeresa kugadzirwa kwemasikirwo emasoja.
11. Iva nemakemikari ekudzivirira
Genistein (rudzi rwe isoflavones) uye kuwanda kwepytoestrogens mu sauerkraut kunogona kubatsira kudzivirira njodzi yemamwe marudzi ekenza senge zamu, prostate uye mudumbu. Aya makomputa anovharira kukura kwesero, shanduko yesero uye inodzivirira kuwanda kwesero kukura uko kunogona kuenderera mukukura kwekenza [9]
Rutivi Mhedzisiro yeSauerkraut
- Sauerkraut ine yakatenderedza 500 mg / kg ye histamine iyo inogona kukonzeresa zviratidzo zvine chekuita nekushushikana kwe histamine senge inomhanya mhino, kuzvimba kumeso, kunhuwa uye maziso matsvuku. [8]
- Kuwanda kwe tyramine, amino acid mu sauerkraut dzimwe nguva inogona kukonzera kukwirisa kweropa kana ichidyiwa muhuwandu hwepamusoro nevanhu vatove nemamiriro acho.
- Zvimwe zvidzidzo zvinobatanidza kunwiwa kwesauuerkraut nenjodzi yekenza yemarara. [9]
Maitiro Ekunakidzwa Sauerkraut
Sauerkraut yakafanana nesakisi ine munyu mushoma ine chikafu chakazara, kuravira kwakapfava, kunhuhwirira kwakanaka uye kunhuwirira kwemaruva. Iyo zvakare ine inonaka tart kuravira, kusiyana nezvimwe zvekudya zvakaviriswa.
Kuti unakirwe sauerkraut, mumwe anogona kuishandisa seyedivi dhishi nekudya, kana kuishandisa se sangweji yakaturikidzana kana kunongedza saradhi.
Maitiro Ekuita Sauerkraut Kumba
- Gadzira kabichi nyowani (akatenderedza mapaundi maviri) kuita zvidimbu zvidete.
- Muchidimbu, sanganisa kabichi nemaspuni maviri emunyu.
- Uchaona kuburitswa kwemvura. Wedzera zvinonhuwira zvemwaka (sarudzo) senge makarotsi uye gariki.
- Mushure memaminitsi mashanu kusvika kumashanu, chinisai musanganiswa mugirazi rakafukidzwa.
- Kwemaawa makumi maviri nemana anotevera, ramba uchimanikidza kabichi pasi kuti riburitse yakawanda mvura. Unogona kuwedzera mamwe mvura nemunyu kumusanganiswa kusvikira kabichi isina kunyatso kufushirwa nemvura.
- Siya chirongo pakamuri remukati tembiricha kweinenge vhiki imwe kana ina.
- Kana yangoviriswa, inogadzirira kupihwa. Unogona kuzvichengeta mufiriji.
Kazhinji FAQs
1. Ndeupi musiyano uripo pakati pe kimchi uye sauerkraut?
Ose kimchi uye sauerkraut zvinogadzirwa nekuvira kabichi. Nekudaro, paunenge uchigadzirira yekutanga, munyu wakawanda unowedzerwa unoita kuti unakirwe zvakanyanya uye usanyanya kuva neacid. Mukupedzisira, munyu mushoma unowedzerwa ndosaka uri mutero. Zvakare, mu kimchi, akati wandei ezvinwiwa senge ginger uye mhiripiri tsvuku zvinowedzerwa nepo sauerkraut iri nyore uye inogadzirwa chete kubva munyu, kabichi nemvura.
2. Zvakanaka here kudya sauerkraut mazuva ese?
Iko kushandiswa kwesauuerkraut mune diki zuva rega rega kunobatsira nekusimudzira immune system, kugadzirisa kugaya kwehutano, kudzivirira kusagadzikana kwemetaboli senge chirwere cheshuga uye nemuviri wese mabasa. Nekudaro, zvakare yakapfuma mumakomputa anokuvadza senge tyramine ayo anogona kukonzera hypertension uye histamine kusashivirira.
3. Sauerkraut inorwisa-kuzvimba here?
Ehe, sauerkraut yakapfuma mumaprobiotic uye prebiotic iyo inozivikanwa nekurwisa-kupisa zvivakwa. Ivo vanobatsira kudzora kuzvimba cytokines mumuviri uye kudzivirira zvirwere zvine hukama senge arthritis.
