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Sauerkraut bụ aha enyere 'kabeeji fermented' nke a na-eji dị ka isi nri ọdịnala kemgbe narị afọ nke anọ BC. Ọ bụ otu n'ime ndị nkịtị na ndị kasị ochie iche nke echebewo kabeeji na a dịgasị iche iche nke ịtụnanya ike uru.
Ihe nkiri nkiri akụkọ ịhụnanya
Nri dị iche iche dị ezigbo mkpa ka ha na-enyere aka ichekwa ma gbasaa atụmatụ nri na nke mmetụta nke nri, na-ewepụta ụdị dịgasị iche iche nke isi na isi. Gbaa ụka na-enyekwara aka ime ka nri baa ụba na vitamin, mineral, protein, fatty acids na amino acid dị mkpa ma na-edozi nri. [1] Fọdụ n'ime nri ndị ọzọ koro eko gụnyere tempeh, pickles, oliv, kimchi na achịcha gbara ụka.
Ke ibuotikọ emi, anyị ga-atụle sauerkraut na ya ịtụnanya ike uru. Were anya.
Profaịlụ na-edozi ahụ nke Sauerkraut
A na-akwadebe Sauerkraut site na gbaa ụka malolactic, usoro nke nje ndị dị ka Lactobacillus na Oenococcus oeni na-agbanwe malic acid na lactic acid na carbon dioxide.
A na-ejikọta kabeeji a gbakọtara na pasent 2.3-3.0 nke nnu ma hapụ maka ịgba ụka.
Ihe oriri a gbara ụka nwere ọtụtụ lactic acid na tyramines tinyere vitamin dị ka A, B, K na C mineral dịka iron, folate, potassium na calcium, na calorie ole na ole. [abụọ]
Uru Ahụike Sauerkraut
1. Na-egbochi atopic dermatitis
Ihe oriri na-eri nri nwere mmetụta dị mma na mgbochi na njikwa nke atopic dermatitis. Nnyocha egosiwo na nnukwu oriri (> 92 ugboro / ọnwa) nke nri fermented dị ka sauerkraut jikọtara na njupụta nke atopic dermatitis. Iji kwuo banyere ya, atopic dermatitis bụ ọnọdụ anụ ahụ na-adịte aka nke na-acha uhie uhie ma na-acha ọcha akpụkpọ. [3]
2. Nwere ike igbochi ụkwara ume ọkụ
Akwụkwọ nri fermented nwere ọtụtụ ihe ndị dị ndụ dị ka vitamin C, mineral, eriri nri na beta-carotene tinyere phytochemicals na lactic acid bacteria. Strafọdụ nje nke nje lactic acid (Lactobacillus rhamnosus) dị na nri fermented maara na ha nwere mmetụta na-enye ume na-arụ ọrụ megide ọrịa dị iche iche na-efe, gụnyere ụkwara ume ọkụ. Ya mere, sauerkraut, ịbụ nri gbara ụka, nwere ike inye aka na mgbochi ma ọ bụ njikwa ụkwara ume ọkụ. [4]
3. Belata ihe ize ndụ nke ịrịa ọrịa shuga
Ọnụnọ nke acids fatty, mmanya na lactic acid na nri fermented nwere ikike na-akwalite ahụ ike. Ọ nwere ike inyere aka na njikwa ma ọ bụ mgbochi nke ọrịa metabolic dị ka ọrịa shuga. Ihe antidiabetic nke sauerkraut bụ tumadi n'ihi ọrụ antioxidant nke asịd ndị a. [5]
4. Na-ejikwa ọbara mgbali elu
Nke mbu, obere sodium dị sauerkraut jikọtara ọnụ ala nke ọbara mgbali elu. Nke abuo, bioactive ogige ke sauerkraut nwere ike antioxidative na mgbochi atherosclerotic utịp nke nwere ike inyere belata obere cholesterol etoju na jikwaa ọbara mgbali elu. Ọzọkwa, vitamin K na ihe oriri a na-enyere aka ịkwado ahụike obi.
5. Na-akwado digestive and gut system
Njupụta nke probiotics na prebiotic fiber na sauerkraut nwere ike inye aka mee ka ahụ ike gbasaa ma gbochie ọnọdụ ndị metụtara ya dịka afọ ọsịsa na afọ ntachi. O nwekwara ike inye aka ịmepụta microbiome dị mma ma dị mma nke nwere ike inyere aka ịkwado ahụike zuru oke.
6. Ọ dị mma maka ahụike ọgụgụ isi
Ihe oriri na-eme nri dị ka sauerkraut bụ kemikal gbaa ụka dị ka peptides bioactive, lactoferrin na flavonoids bụ ndị a maara iji melite microbiota nsị. Dị ka anyị si mara, ezi ahụ ike na-emetụta ezi ahụike ọgụgụ isi, iri nri nri a phytochemical nwere ike inye aka melite ọnọdụ ahụike ọgụgụ isi dịka nchekasị na ịda mba site na ụbụrụ ụbụrụ. [6]
7. Na-akwado ahụike ọkpụkpụ
Sauerkraut nwere ezigbo menaquinone ma ọ bụ vitamin K2, otu n'ime ụdị vitamin K atọ dị na nri nri gbara ụka. Nri a jikọtara ya na ahụike ọkpụkpụ ka mma yana ọ nwere ike inye aka gbochie ọrịa ndị metụtara ọkpụkpụ dịka osteoporosis na ọkpụkpụ na-adịghị ike. Ọzọkwa, calcium na nri na-enyere aka mee ka ọkpụkpụ sie ike. [7]
8. Meziwanye ihe omuma
Microorganisms dị na sauerkraut na-arụ ọrụ dị oke mkpa iji melite ọrụ ntụgharị uche, ikike nchekwa na arụpụtaghị ihe nke mmadụ. Ọ bụ ezie na ọgụgụ isi na-abawanye na afọ, nri gbara ụka dị ka sauerkraut nwere ike inye aka mee ka usoro a gbuo oge ma nyere aka melite ọnọdụ ọgụgụ isi nke mmadụ. [8]
9. Nwere ike inye aka felata
Sauerkraut dị obere kalori na nnukwu nri na eriri nri. Eriri ahụ na-enye aka na-enye afọ ojuju ma na-eme ka mmadụ nwekwuo ogologo oge ka calorie dị ala na-ebelata ihe oriri calorie na ụbọchị ma nke a na-enyere aka ịkwụsị ibu ngwa ngwa. Ọzọkwa, nri ndị dị elu na nri na-enyere aka ịnọgide na-enwe ezi ahụike n'oge njem njem ọnwụ.
10. Mbuli ọgụ
Dịka e kwuru na ọtụtụ uru ahụike nke sauerkraut, nri ahụ nwere microorganism na nri dị mkpa dị ka vitamin C nke na-enyere aka ịkwalite ọgụ site na imezi ahụ ike ma na-ebute mmepụta nke nje ndị na-adịghị mma.
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11. Nwee ndị ọrụ chemopreventive
Genistein (ụdị isoflavones) na nnukwu ịta nke phytoestrogens na sauerkraut nwere ike inye aka gbochie ihe ize ndụ nke ụfọdụ ụdị ọrịa kansa dị ka ara, prostate na afọ. Ogige ndị a na-egbochi uto mkpụrụ ndụ, mmụba mkpụrụ ndụ ma gbochie uto mkpụrụ ndụ gabigara ụba nke nwere ike ịga n'ihu na mmepe kansa. [9]
Akụkụ nke Sauerkraut
- Sauerkraut nwere ihe dịka 500 mg / kg nke histamine nke nwere ike ibute ihe mgbaàmà metụtara ekweghị na histamine dị ka imi na-agba agba, ọzịza ihu, ọkọ na anya uhie. [8]
- Ọtụtụ tyramine, amino acid dị na sauerkraut nwere ike mgbe ụfọdụ ibute ọbara mgbali elu mgbe ndị nwere ọnọdụ ahụ richara nnukwu ego.
- Studiesfọdụ ọmụmụ jikọtara oriri nke sauerkraut na ihe egwu nke laryngeal cancer. [9]
Etu ị ga-esi anụ ụtọ Sauerkraut
Sauerkraut dị ka Pịkụl na-enweghị nnu na nnu na-edozi ahụ, uto dị nro, ụtọ ụtọ na okpukpo ọkụ. Ọ na-atọ ụtọ ụtọ tart, n'adịghị ka nri ndị ọzọ gbara ụka.
Iji nwee obi ụtọ sauerkraut, mmadụ nwere ike iji ya dị ka nri n'akụkụ ya na nri, ma ọ bụ jiri ya dị ka sanwichi oyi akwa ma ọ bụ chọọ maka salads.
Otu esi eme Sauerkraut n'ụlọ
- Iberibe kabeeji ọhụrụ (ihe dị ka kilogram abụọ) n’ime obere iberibe.
- Na efere, gwakọta kabeeji na teaspoons abụọ nke nnu.
- Ga-ahụ ntọhapụ nke mmiri. Add sizinin ngwa nri (nhọrọ) dị ka carrots na garlic.
- Mgbe minit 5-10 gachara, nyefee ngwakọta n'ime iko iko kpuchie.
- Maka awa 24 sochirinụ, gaa n'ihu na-agbanye kabeeji ahụ ka ọ hapụ mmiri mmiri ọzọ. Nwere ike ịgbakwunye mmiri na nnu na ngwakọta ahụ ruo mgbe kabeeji anaghị ekpuchi mmiri mmiri.
- Hapụ ite ahụ n’ebe klọọkụ dị ihe dị ka otu izu anọ.
- Ozugbo fermented, ọ dị njikere iji ya. Nwere ike ịchekwa ya na ngwa nju oyi.
Ajụjụ ndị a na-ajụkarị
1. Kedu ihe dị iche n'etiti kimchi na sauerkraut?
A na-eji kimishi na sauerkraut eme kabeeji na-eme nri. Otú ọ dị, mgbe ị na-akwadebe ihe ndị bu ụzọ ụzọ, a na-etinyekwu nnu nke na-eme ka ọ na-atọkwu ụtọ ma na-erughị acidic. Na nke ikpeazụ, a naghị etinye nnu nnu nke mere ya jiri dị tarta. Ọzọkwa, na kimchi, a na-agbakwunye ọtụtụ oge dị ka ginger na uhie uhie ebe sauerkraut dị mfe ma bụrụ naanị site na nnu, kabeeji na mmiri.
2. Ọ dị mma iri sauerkraut kwa ụbọchị?
Oriri nke sauerkraut na obere obere kwa ụbọchị na-enyere aka na ịkwalite usoro ahụ ji alụso ọrịa ọgụ, na-eme ka ahụ ike gbarie, na-egbochi nsogbu metabolic dị ka ọrịa shuga na ọrụ ahụ dum. Otú ọ dị, ọ dịkwa ọgaranya na ogige ndị na-emerụ ahụ dị ka tyramine nke nwere ike ibute ọbara mgbali elu na ekweghị histamine.
3. Sauerkraut ọ bụ mgbochi mkpali?
Ee, sauerkraut bara ọgaranya na probiotics na prebiotics nke a maara maka mgbochi mkpali Njirimara. Ha na-enyere aka belata cytokines na-afụ ụfụ n'ime ahụ ma gbochie ọrịa ndị metụtara ya dị ka ọrịa ogbu na nkwonkwo.
