9 Fa'idodin Kimchi na ban mamaki

Wadatacce

• 1. Na gina jiki mai yawa
• 2. Ya ƙunshi maganin rigakafi
• 3. Zai iya ƙarfafa garkuwar ku
• 4. Zai iya rage kumburi
• 5. Iya jinkirta tsufa
• 6. Zai iya hana cututtukan yisti
• 7. Iya taimakawa asarar nauyi
• 8. Zai iya tallafawa lafiyar zuciya
• 9. Sauki a gida
• Shin kimchi na da wata illa?
• Layin kasa

A tarihi, ba koyaushe ake samun damar shuka sabbin kayan lambu a cikin shekara ba.

Sabili da haka, mutane sun kirkiro hanyoyin adana abinci, kamar su ɗanɗano da kumburi - tsari ne wanda ke amfani da enzymes don ƙirƙirar canje-canje na sinadarai a cikin abinci.

Kimchi wani abincin gargajiyar Koriya ne wanda aka yi shi da gishiri mai daɗi, kayan lambu. Yawanci ya ƙunshi kabeji da kayan yaji kamar sukari, gishiri, albasa, tafarnuwa, ginger, da barkono barkono.

Hakanan yana iya yin alfahari da wasu kayan lambu, gami da radish, seleri, karas, kokwamba, eggplant, alayyafo, scallions, beets, da bamboo harbe.

Kodayake yawanci ana narkar da shi don fewan kwanaki kaɗan zuwa weeksan makwanni kafin a yi hidimar, ana iya cin sa sabo, ko ba a sa shi ba, kai tsaye bayan shiri.

Ba wai kawai wannan abincin yana da daɗaɗawa ba, amma yana ba da fa'idodin kiwon lafiya da yawa (,,).

Anan akwai fa'idodi na musamman 9 na kimchi.

1. Na gina jiki mai yawa

Kimchi yana cike da abubuwan gina jiki yayin da yake ƙasa da adadin kuzari.

A karan kansa, kabejin kasar Sin - daya daga cikin mahimman sinadarai a kimchi - yana alfahari da bitamin A da C, aƙalla ma'adanai daban-daban 10, da sama da 34 amino acid ().

Tunda kimchi ya bambanta a cikin kayan abinci, ainihin bayanin abincinsa ya bambanta tsakanin batches da samfuran. Duk dai dai, kofi 1-gram (gram 150) yana ɗauke da kusan (,):

• Calories: 23
• Carbs: 4 gram
• Furotin: 2 gram
• Kitse: ƙasa da gram 1
• Fiber: 2 gram
• Sodium: 747 mg
• Vitamin B6: 19% na Dailyimar Yau (DV)
• Vitamin C: 22% na DV
• Vitamin K: 55% na DV
• Folate: 20% na DV
• Ironarfe: 21% na DV
• Niacin: 10% na DV
• Riboflavin: 24% na DV

Yawancin koren kayan lambu masu kyau ne na abubuwan gina jiki kamar bitamin K da riboflavin. Saboda kimchi yakan kunshi kayan lambu masu yawa, kamar su kabeji, seleri, da alayyafo, yawanci babban tushen waɗannan abubuwan gina jiki ne.

Vitamin K yana taka muhimmiyar rawa a cikin ayyuka da yawa na jiki, gami da maganin ƙashi da ƙin jini, yayin da riboflavin ke taimakawa wajen daidaita samar da makamashi, haɓakar sel, da metabolism (6, 7).

Abin da ya fi haka, aikin yin burodi na iya haɓaka ƙarin abubuwan gina jiki waɗanda ke saurin sauƙaƙewa daga jikinku (,,).

Kimchi yana da kyakkyawan martaba na abinci mai gina jiki. Tashin abinci yana da karancin kalori amma an cushe shi da sinadarai kamar ƙarfe, fure, da bitamin B6 da K.

2. Ya ƙunshi maganin rigakafi

Tsarin lacto-ferment wanda kimchi ke sha ya sanya shi musamman musamman. Abincin mai ƙanshi ba wai kawai yana da tsawan rayuwa ba ne kawai har ma yana da ɗanɗano da ƙanshi ().

Fermentation yana faruwa yayin da sitaci ko sukari ya juye zuwa giya ko acid ta ƙwayoyi kamar yisti, moɗa, ko ƙwayoyin cuta.

Lacto-fermentation yana amfani da ƙwayoyin cuta Lactobacillus don karya sugars zuwa cikin lactic acid, wanda ke ba kimchi yanayin ƙoshinta.

Lokacin da aka ɗauka azaman kari, Wannan kwayar cutar kanta na iya samun fa'idodi da yawa, gami da magance yanayi kamar hayfever da wasu nau'in gudawa (,, 14,).

Ferment kuma yana haifar da yanayi wanda zai ba sauran ƙwayoyin cuta masu aminci damar bunƙasa da ninka. Waɗannan sun haɗa da maganin rigakafi, waɗanda ƙwayoyin ƙwayoyin rai ne waɗanda ke ba da fa'idodin kiwon lafiya yayin cinye su da yawa (,).

A zahiri, suna da alaƙa da kariya daga ko haɓakawa a cikin yanayi da yawa, gami da:

• wasu nau'ikan cutar kansa (,,)
• sanyi na yau da kullun ()
• maƙarƙashiya ()
• lafiyar ciki (,, 24,,)
• lafiyar zuciya ()
• lafiyar hankali ()
• yanayin fata (,,,)

Ka tuna cewa yawancin waɗannan binciken suna da alaƙa da ƙarin ƙwayoyin maganin probiotic kuma ba adadin da aka samu a hidimar kimchi ba.

Abubuwan rigakafin rigakafi a kimchi ana tsammanin suna da alhakin yawancin fa'idodinsa. Koyaya, ana buƙatar ƙarin bincike akan takamaiman tasirin maganin rigakafi daga abinci mai ƙanshi (,,).

Abincin mai ƙanshi kamar kimchi yana ba da maganin rigakafi, wanda na iya taimakawa hanawa da magance yanayi da yawa.

3. Zai iya ƙarfafa garkuwar ku

Da Lactobacillus kwayoyin cuta a kimchi na iya bunkasa lafiyar ku.

A cikin wani nazari a cikin beraye, waɗanda aka yi wa allurar Lactobacillustsire-tsire - takamaiman nau'in da ke cikin kimchi da sauran abinci mai ƙanshi - yana da ƙananan matakan TNF alpha, alama mai kumburi, fiye da ƙungiyar kulawa ().

Saboda matakan alpha na TNF galibi ana ɗaukaka su yayin kamuwa da cuta, raguwa yana nuna cewa tsarin rigakafi yana aiki da kyau (,).

Nazarin-bututun gwajin da ya ware Lactobacillus tsire-tsire daga kimchi shima ya nuna cewa wannan kwayan yana da tasirin inganta garkuwar jiki ().

Kodayake waɗannan sakamakon suna da tabbaci, ana buƙatar binciken ɗan adam.

A takamaiman iri na Lactobacillus ana samunsa a kimchi na iya bunkasa garkuwar ku, duk da cewa karin bincike ya zama dole.

4. Zai iya rage kumburi

Magungunan rigakafi da mahadi masu aiki a kimchi da sauran abinci mai daɗaɗɗen nama na iya taimakawa wajen yaƙar kumburi (,).

Misali, binciken bera ya bayyana cewa HDMPPA, daya daga cikin manyan mahadi a kimchi, ya inganta lafiyar jijiyoyin jini ta hanyar dakile kumburi ().

A cikin wani nazarin linzamin kwamfuta, samfurin kimchi na 91 MG da laban nauyin jiki (200 MG a kowace kilogiram) da aka bayar kowace rana don makonni 2 saukar da matakan ƙwayoyin enzymes masu kumburi ().

A halin yanzu, gwajin-bututu na gwaji ya tabbatar da cewa HDMPPA yana nuna kayan anti-inflammatory ta hanyar toshewa da kuma dakatar da sakin mahaɗan mai kumburi ().

Koyaya, karatun ɗan adam yayi karanci.

HDMPPA, mahaɗan aiki a cikin kimchi, na iya taka muhimmiyar rawa wajen rage kumburi.

5. Iya jinkirta tsufa

Konewa na yau da kullun ba kawai yana haɗuwa da cututtuka da yawa ba, amma kuma yana haɓaka tsarin tsufa.

Duk da haka, kimchi yana iya tsawanta rayuwar sel ta hanyar rage wannan aikin.

A cikin binciken gwajin-kwayar, kwayoyin halittar dan adam da aka yi wa kimchi sun nuna karuwar aiki, wanda ke auna lafiyar kwayar halitta baki daya - kuma ya nuna tsawon rayuwa ba tare da la'akari da shekarunsu ba (44).

Duk da haka, binciken gabaɗaya ya rasa. Yawancin karatun da yawa ana buƙata kafin a ba da shawarar kimchi a matsayin maganin tsufa.

Nazarin gwajin-bututu yana nuna cewa kimchi na iya jinkirta tsarin tsufa, kodayake ƙarin bincike ya zama dole.

6. Zai iya hana cututtukan yisti

Kwayoyin Kimchi da kwayoyin lafiya suna iya taimakawa hana cututtukan yisti.

Farji yisti na farji na faruwa ne lokacin da Candida naman gwari, wanda yawanci bashi da illa, yana saurin yaduwa a cikin farji. Fiye da mata miliyan 1.4 a Amurka ana kula da su don wannan yanayin kowace shekara ().

Kamar yadda wannan naman gwari na iya haifar da juriya ga maganin rigakafi, masu bincike da yawa suna neman magungunan gargajiya.

Gwajin gwaji da nazarin dabbobi ya ba da shawarar cewa wasu nau'ikan Lactobacillus yaƙi Candida. Studyaya daga cikin binciken gwajin-bututu har ma ya gano cewa nau'in damuwa da yawa waɗanda aka keɓe daga kimchi sun nuna aikin maganin ƙwayoyin cuta akan wannan naman gwari (,,).

Ba tare da la'akari ba, karin bincike ya zama dole.

Probiotic mai wadataccen abinci kamar kimchi na iya taimakawa hana cututtukan yisti, kodayake bincike yana cikin matakan farko.

7. Iya taimakawa asarar nauyi

Sabon kimchi da ferment duk suna da ƙarancin kuzari kuma yana iya haɓaka raunin nauyi ().

Nazarin mako 4 a cikin mutane 22 da nauyinsu ya wuce kima ya gano cewa cin sabon kimchi ko ferment ya taimaka wajen rage nauyin jiki, yawan nauyin jiki (BMI), da kitse a jiki. Bugu da ƙari, nau'ikan da aka ƙera ya rage matakan sikarin jini ().

Ka tuna cewa waɗanda suka ci kimchi mai ƙanshi sun nuna ingantacciyar haɓakar hawan jini da yawan kitsen jiki fiye da waɗanda suka ci sabon abincin ().

Ba a san abin da kaddarorin kimchi ke da alhakin tasirinsa na asara ba - duk da cewa karancin kalori, babban abun ciki na fiber, da maganin rigakafi duk na iya taka rawa.

Kodayake ba a san takamaiman hanyar ba, kimchi na iya taimakawa rage nauyin jiki, kitsen jiki, har ma da hawan jini da matakan suga.

8. Zai iya tallafawa lafiyar zuciya

Bincike ya nuna cewa kimchi na iya rage barazanar cututtukan zuciya ().

Wannan na iya zama saboda abubuwan da ke da kumburi, kamar yadda shaidun da suka gabata suka nuna cewa ƙonewa na iya zama ainihin dalilin cututtukan zuciya (52,,).

A cikin binciken makonni 8 a cikin beraye sun ciyar da babban abincin cholesterol, matakan mai a cikin jini da hanta sun kasance mafi ƙanƙanci a cikin waɗanda aka ba su samfurin kimchi fiye da ƙungiyar kulawa. Bugu da kari, samfurin kimchi ya bayyana don dakile ci gaban mai ().

Wannan yana da mahimmanci saboda tarin kitse a cikin waɗannan yankuna na iya taimakawa ga cututtukan zuciya.

A halin yanzu, nazarin tsawon mako guda a cikin mutane 100 ya gano cewa cin oza 0.5-7.5 (15-210 giram) na kimchi a kowace rana yana rage yawan sukarin jini, duka cholesterol, da LDL (mara kyau) matakan cholesterol - duk waɗannan suna da haɗari ga cututtukan zuciya ).

Duk dai dai, ana buƙatar ƙarin binciken ɗan adam.

Kimchi na iya rage haɗarin kamuwa da cututtukan zuciya ta hanyar rage kumburi, hana haɓakar mai, da rage matakan cholesterol.

9. Sauki a gida

Kodayake shirya abinci mai daɗaɗɗa yana iya zama kamar aiki mai ban tsoro, yin kimchi a gida yana da sauƙi idan kun bi waɗannan matakan ():

1. Tattara abubuwan da kuka zaɓa, kamar kabeji da sauran sabbin kayan lambu kamar karas, radish, da albasa, ginger, tafarnuwa, sukari, gishiri, garin shinkafa, ɗanyen barkono, ɗanyen barkono ko barkono flakes, miyar kifi, da saeujeot ).
2. Yanke kuma ku wanke sabbin kayan lambu kusa da zanjabi da tafarnuwa.
3. Yada gishiri a tsakanin matakan ganyen kabeji kuma bari ya zauna na tsawon awanni 2-3. Juya kabejin kowane minti 30 don rarraba gishirin a ko'ina. Yi amfani da rabo na rabin kofi (gram 72) na gishiri a kowane fam 6 (kilogiram 2.7) na kabeji.
4. Don cire gishirin da ya wuce kima, kurkura kabeji da ruwa sai a tsame a cikin colander ko strainer.
5. Haɗa garin shinkafa, sukari, ginger, tafarnuwa, man barkono, barkono flakes, miya kifi, da saeujeot a cikin liƙa, ƙara ruwa idan ya zama dole. Zaka iya amfani da ƙari ko ofasa daga waɗannan abubuwan haɗin gwargwadon ƙarfin da kake son kimchi ya ɗanɗana.
6. Yarda da sabbin kayan lambu, gami da kabeji, a cikin manna har sai dukkan kayan marmarin sun kasance an rufe su sosai.
7. Sanya cakuda a cikin babban kwantena ko kwalba don adanawa, tabbatar da rufewa da kyau.
8. Bari kimchi tayi taƙalla na aƙalla kwanaki 3 a zafin jiki na ɗaki ko har zuwa makonni 3 a 39 ° F (4 ° C).

Don yin sigar da ta dace da masu cin ganyayyaki da vegans, kawai a bar miya da kifin da saeujeot.

Idan kun fi son sabo akan kimchi, sai ku tsaya kawai bayan mataki na 6.

Idan ka zaɓi ferment, za ka san cewa a shirye take ta ci sau ɗaya idan ta fara wari da ɗanɗano mai ɗaci - ko kuma lokacin da ƙananan kumfa suka fara motsawa ta cikin tukunyar.

Bayan bushewa, zaku iya sanyaya kimchi dinki har zuwa shekara 1. Zai ci gaba da yisti amma a hankali saboda sanyin zafin jiki.

Bubbling, bulging, mai dandano mai laushi, da taushi na kabeji duk al'ada ce ta kimchi. Koyaya, idan kun lura da wari mara kyau ko wasu alamun ƙira, kamar farin fim sama da abincin, abincinku ya lalace kuma ya kamata a jefa shi.

Ana iya yin Kimchi a gida ta amfani da stepsan matakai kaɗan. Yawanci, yana buƙatar ferment kwanaki 321 dangane da yanayin zafin da ke kewaye da shi.

Shin kimchi na da wata illa?

Gabaɗaya, babban abin damuwa game da kimchi shine guban abinci ().

Kwanan nan, an alakanta wannan abincin da shi E. coli da kuma barkewar cutar norovirus (,).

Kodayake abinci mai daɗaɗɗen abinci yawanci ba ya ɗauke da ƙwayoyin cuta na abinci, sinadaran kimchi da daidaitawar ƙwayoyin cuta suna nufin cewa har yanzu yana da saukin kamuwa da cututtukan abinci.

Saboda haka, mutanen da ke da tsarin rigakafi masu haɗari na iya son yin taka tsantsan tare da kimchi.

Kodayake mutanen da ke da cutar hawan jini na iya samun damuwa game da wannan babban sinadarin sodium, binciken da aka yi a cikin mutane 114 da ke cikin wannan yanayin ya nuna babu wata muhimmiyar alaƙa tsakanin cin kimchi da hawan jini (59).

Kimchi yana da 'yan kasada kaɗan. Koyaya, wannan abincin yana da alaƙa da ɓarkewar guba na abinci, don haka mutanen da ke da tsarin rigakafin cuta na iya son yin amfani da ƙarin taka tsantsan.

Layin kasa

Kimchi wani ɗan Koriya ne mai tsami wanda ake yi da kabeji da sauran kayan lambu. Saboda abinci ne mai daɗaɗɗen abinci, yana faɗakar da rigakafin cuta da yawa.

Waɗannan ƙananan ƙwayoyin ƙwayoyin cuta na iya ba kimchi da yawa fa'idodin kiwon lafiya. Yana iya taimakawa daidaita tsarin rigakafin ku, inganta ƙimar nauyi, yaƙi kumburi, har ma da rage saurin tsufa.

Idan kuna jin daɗin girki, kuna iya yin kimchi a gida.