Lafiyayyun abinci 16 Kunshe tare da dandanon Umami

Wadatacce

• 1. Tsirrai
• 2. Kayan Abincin Soya
• 3. Chees din tsufa
• 4. Kimchi
• 5. Koren Shayi
• 6. Abincin teku
• 7. Nama
• 8. Tumatir
• 9. Namomin kaza
• 10-16. Sauran Abincin Da Ya Kunshi Umami
• Layin .asa

Umami yana ɗaya daga cikin abubuwan dandano guda biyar, tare da mai daɗi, mai ɗaci, mai gishiri, da tsami.

An gano shi sama da ƙarni ɗaya da suka gabata kuma mafi kyawun bayanin shi azaman ɗanɗano ne ko ɗanɗano mai "nama". Kalmar "umami" Jafananci ce kuma tana nufin "ɗanɗano mai ɗanɗano mai daɗi."

Da yake a kimiyance, umami na nufin dandanon glutamate, inosinate, ko guanylate. Glutamate - ko glutamic acid - amino acid ne na yau da kullun a cikin kayan lambu da sunadarai na dabbobi. Inosinate yafi samuwa a cikin nama, yayin da guanylate yafi yawa a cikin tsire-tsire ().

Kamar sauran dandano na asali, gano umami yana da mahimmanci don rayuwa. Ana samun yawan mahaɗan Umami yawanci a cikin abinci mai-furotin, don haka ɗanɗanar umami yana gaya wa jikinku cewa abinci ya ƙunshi furotin.

Saboda amsawa, jikinka yana ɓoye miyau da ruwan narkewa don taimakawa narkewar waɗannan sunadarai (2).

Baya ga narkewa, abinci mai wadataccen umami na iya samun fa'idodin kiwon lafiya. Misali, karatu ya nuna cewa sun fi cikawa. Don haka, zaɓar ƙarin abinci mai wadataccen umami na iya taimakawa asarar nauyi ta hanyar rage ƙoshin abincinku (,).

Ga abinci 16 na umami tare da fa'idodin kiwon lafiya.

1. Tsirrai

Ruwan teku yana da ƙarancin adadin kuzari amma an cika shi da abubuwan gina jiki da antioxidants.

Hakanan sune babban tushen dandano na umami saboda yawan abun ciki na mai. Abin da ya sa ake amfani da ruwan teku na kombu don ƙara zurfin zuwa broths da biredi a cikin kayan abinci na Jafananci.

Anan ga wadataccen abun ciki na kayan ruwa na kombu da yawa na oza 3.5 (gram 100):

• Rausu kombu: 2,290-3,380 mg
• Ma kombu: 1,610-3,200 MG
• Rishiri kombu: 1,490-1,980 mg
• Hidaka kombu: 1,260-1,340 mg
• Naga kombu: 240-1,400 MG

Nori seaweed shima yana da yawa a cikin glutamate - yana ba da 550-1,350 MG a kowane ounauni 3.5 (gram 100).

Duk da yake yawancin ruwan teku suna da yawa a cikin glutamate, ruwan bishiyoyi na wakame banda ne kawai da 2-50 MG na glutamate ta oza 3.5 (gram 100). Wannan ya ce, har yanzu yana da lafiya sosai.

Takaitawa Kombu da nori tsire-tsire suna da yawa a cikin rukunin umami. Wannan shine dalilin da ya sa ake amfani da su sau da yawa a cikin romo ko auduga don ƙara zurfin cikin abincin Jafananci.

2. Kayan Abincin Soya

Ana yin waken soya ne daga waken soya, wani ƙataccen lemun tsami wanda yake da mahimmanci a cikin kayan Asiya.

Kodayake ana iya cin waken soya gaba ɗaya, amma ana yawan sanya su a ciki ko sarrafa su zuwa wasu kayayyaki, kamar su tofu, tempeh, miso, da waken soya.

Abin sha'awa shine, sarrafawa da waken soya suna ɗora cikakken abun cikin su, kamar yadda sunadaran sunadaran sunadarai zuwa amino acid, musamman glutamic acid ().

Anan ga wadataccen abun ciki na abinci iri-iri a cikin oza 3.5 (gram 100):

• Soya sauce: 400-1,700 MG
• Miso: 200-700 MG
• Natto (waken waken soya): 140 mg
• Waken soya: 70-80 MG

Kodayake waken soya yana da rikici sabili da abin da ke cikin jikinsa, cin abincin da ke waken soya yana da alaƙa da fa'idodi daban-daban, haɗe da ƙananan cholesterol na jini, ingantaccen haihuwa a cikin mata, da ƙananan alamun rashin jinin al'ada (,,).

Takaitawa Abincin da aka kera da waken-suya yana da yawa a cikin rukunin umami. Abincin da aka dafa da waken soya ya fi girma musamman, saboda yawan kuzari na iya farfasa sunadarai zuwa amino acid kyauta, kamar su glutamic acid.

3. Chees din tsufa

Cuku cuku suna da yawa a cikin rukunin umami ma.

Yayinda cuku-cuku ke tsufa, sunadaran sunadaran sunadaran amino acid ta hanyar wani tsari da ake kira proteolysis. Wannan yana ɗaga matakan su na acid na glutamic kyauta (9).

Anan ga wadataccen abun ciki na nau'ikan tsoffin cuku a cikin ogin 3.5 (gram 100):

• Parmesan (Parmigiano Reggiano): 1,200-1,680 mg
• Comte cuku: 539-1,570 MG
• Igiyoyi: 760 MG
• Roquefort: 471 mg
• Emmental cuku: 310 mg
• Gouda: 124-295 MG
• Cheddar: 120-180 mg

Cuku wadanda suka fi dadewa, kamar su Italian parmesan - wanda ke da shekaru 24-30 - yawanci suna da mafi yawan dandano na umami. Wannan shine dalilin da yasa koda amountan canan kaɗan zasu iya haɓaka daɗin abincin tasa (9).

Takaitawa Chees din da ya tsufa ya fi dadewa yana da dandano na umami mai karfi, yayin da suke fuskantar karin proteolysis - tsari ne da ke raba furotin a cikin amino acid kyauta, kamar su glutamic acid.

4. Kimchi

Kimchi wani kayan gargajiya ne na Koriya wanda aka yi shi da kayan lambu da kayan yaji.

Wadannan kayan lambu suna daɗaɗɗa tare da Lactobacillus kwayoyin cuta, wadanda ke farfasa kayan lambu ta hanyar samar da enzymes masu narkewa, irin su proteases, lipases, da amylases (, 11).

Amintattun sunadarai sunadaran kwayoyin sunadarai dake kimchi cikin amino acid kyauta ta hanyar proteolysis. Wannan yana haɓaka kimchi na matakan umami compound glutamic acid.

Wannan shine dalilin da ya sa kimchi ya ƙunshi nauyin 240 mai ban sha'awa na gramate a cikin oza 3.5 (gram 100).

Ba wai kawai kimchi yana da yawa a cikin mahadi na umami ba, amma kuma yana da lafiya sosai kuma an danganta shi da fa'idodin kiwon lafiya, kamar inganta narkewa da ƙananan matakan cholesterol na jini (,).

Takaitawa Kimchi ya ƙunshi nauyin 240 mai ban sha'awa na glutamate a cikin oran 3.5 (gram 100). Yana da yawa a cikin mahaukacin umami sakamakon kumburi tare da Lactobacillus kwayoyin cuta.

5. Koren Shayi

Ganyen shayi mashahuri ne kuma mai matukar kyau abin sha mai kyau.

Shanta yana da alaƙa da fa'idodi masu yawa na kiwon lafiya, kamar rage haɗarin kamuwa da ciwon sukari na 2, ƙananan matakan "mummunan" LDL cholesterol, da ƙoshin lafiyar jiki (,,).

Bugu da kari, koren shayi yana da yawa a ciki, wanda shine dalilin da yasa yake da dandano na musamman, mai daci, da na umami. Sanannen koren shayi yana dauke da sinadarin ‘Gramamate’ wanda ya kai 220-670 a kan oza 3,5 (gram 100).

Wannan abin sha shima yana da yawa a cikin sinadarin, amino acid wanda yake da irin wannan tsarin na glutamate. Nazarin ya nuna cewa theanine shima yana taka rawa a cikin babban matakan mahaɗan umami (17,).

A halin yanzu, ɗacin koren shayi yana zuwa musamman daga abubuwan da ake kira catechins da tannins (,).

Takaitawa Ganyen shayi yana dauke da sinadarin Gramamate 220-670 a cikin oza 3.5 (gram 100), shi yasa yake da dandano na musamman mai daci, daci, da na umami. Hakanan yana da girma a cikin sinadarin - wanda yana da irin wannan tsari don yin amfani da glutamate kuma zai iya ɗaga matakan mahaɗa umami.

6. Abincin teku

Yawancin nau'ikan abincin teku suna da yawa a cikin mahaukacin umami.

Abincin teku yana iya ɗauke da ɓacin rai da inosinate - wanda kuma aka sani da suna'diumdium inosinate '. Inosinate wani mahaɗin umami ne wanda yawanci ana amfani dashi azaman ƙari abinci (21).

Anan akwai abubuwanda ke cikin alkama da inosinate don nau'ikan abincin kifi da oza 3.5 (gram 100):

Abinci	Glutamate	Rashin ciki
Sardines na busassun yara	40-50 mg	350-800 MG
Bonito flakes	30-40 mg	470-700 mg
Kifin Bonito	1-10 mg	130-270 mg
Tuna	1-10 mg	250-360 mg
Yellowtail	5-9 mg	230-290 mg
Sardines	10-20 mg	280 mg
Mackerel	10-30 mg	130-280 mg
Cod	5-10 MG	180 mg
Shrimp	120 mg	90 MG
Scallops	140 mg	0 MG
Anchovies	630 mg	0 MG

Glutamate da inedium inosinate suna da alaƙa da juna, wanda ke haifar da ɗanɗanar umami na abinci wanda ke ɗauke da duka ().

Wannan shine dalili guda daya da yasa masu dafa abinci suke haɗa abinci mai wadataccen glutamate tare da abinci mai ƙoshin abinci mai narkewa don haɓaka ƙoshin abincin tasa.

Takaitawa Yawancin kifi da kifin kifi suna cikin wadataccen abinci kuma - musamman - inosinate, wani nau'in umami da ake gabatarwa galibi cikin kayayyakin dabba. Glutamate da inosinate suna da tasiri iri ɗaya a kan juna, suna haɓaka ƙoshin abinci na umami gabaɗaya.

7. Nama

Nama wani rukuni ne na abinci wanda yawanci yake cikin ɗanɗano na umami.

Kamar abincin teku, a zahiri suna dauke da sinadarin glutamate da inosinate.

Anan akwai abubuwan alkama da inosinate don nama daban-daban a cikin oces 3.5 (gram 100):

Abinci	Glutamate	Rashin ciki
Naman alade	198 MG	30 MG
Naman alade / warkewa	340 mg	0 MG
Alade	10 MG	230 mg
Naman sa	10 MG	80 MG
Kaza	20-50 MG	150-230 MG

Bishiya, tsufa, ko kuma naman da aka sarrafa suna da mafi yawan acid na glutamic fiye da sabo, saboda waɗannan matakan suna lalata cikakkun sunadarai kuma suna sakin acid na glutamic kyauta.

Gwanon kwai - ko da yake ba nama ba - su ne tushen dandano na umami kuma, suna ba da 10-20 MG na glutamate a cikin oza 3.5 (gram 100).

Takaitawa Kamar abincin teku, nama shine tushen tushen glutamate da inosinate. Busasshen, tsoho, ko sarrafa nama yana ƙunshe da mafi yawan ƙwayar glutamic.

8. Tumatir

Tumatir shine mafi kyawun tushen tushen dandano na dandano umami.

A zahiri, ɗanɗano-mai ɗanɗano-mai ɗanɗano ya fito ne daga babban abun ciki mai ɗimbin acid.

Tumatir na yau da kullun ya ƙunshi 150-250 MG na acid na glutamic a cikin nauyin 3.5 (gram 100), yayin da tumatir ceri ke samar da MG 170-280 a daidai wannan hidimar.

Bugu da kari, sinadarin glutamic acid na tumatir na ci gaba da tashi yayin da suka girma ().

Bushewar tumatir na iya tayar da dandano na umami, saboda aikin yana rage danshi da kuma maida hankali kan sinadarin 'glutamate'. Bushewar tumatir tana dauke da sinadarin glutamic acid 650-1,140 a cikin oza 3,5 (gram 100).

Baya ga glutamic acid, tumatir ma kyakkyawan tushe ne na bitamin da ma'adanai da yawa, gami da bitamin C, bitamin K, potassium, folate, da tsire-tsire masu tsire-tsire ().

Takaitawa Tumatir babban tushen dandano ne na umami kuma yana dauke da 150-250 mg na glutamic acid a cikin oza 3.5 (gram 100). Busassun tumatir sun fi maida hankali, suna samar da 650-1,140 MG a cikin wannan hidimar.

9. Namomin kaza

Namomin kaza wani babban tushen tsiro ne na dandano umami.

Kamar dai tumatir, busassun namomin kaza na iya haɓaka wadataccen abun cikin su.

Anan ga wadataccen abun ciki na nau'ikan namomin kaza akan oza 3.5 (gram 100):

• Bushe shiitake naman kaza: 1,060 MG
• Naman kaza Shimeji: 140 mg
• Naman kaza Enoki: 90-134 mg
• Naman kaza gama gari: 40-110 mg
• Gaskiya: 60-80 MG
• Shiitake naman kaza: 70 MG

Hakanan naman kaza cike suke da abubuwan gina jiki, gami da bitamin na B, kuma an danganta su da fa'idodin kiwon lafiya, kamar ingantaccen rigakafi da matakan cholesterol ().

Hakanan suna da yawa, masu daɗi, da sauƙin ƙarawa zuwa abincinku - duka ɗanye da dafa.

Takaitawa Namomin kaza - musamman busassun namomin kaza - sune tushen tushen acid na glutamic. Hakanan suna da sauƙin ƙarawa zuwa abincinku, yana mai da su hanya mai sauƙi don haɓaka ƙimar umami gabaɗaya na abincinku.

10-16. Sauran Abincin Da Ya Kunshi Umami

Baya ga abubuwan abinci na sama, wasu abinci da yawa suma suna da dandanon umami.

Anan ga abun ciki na glutamate na sauran abinci mai girma na umami ta oza 3.5 (gram 100):

1. Marmite (ɗanɗano yisti mai ɗanɗano): 1,960 mg
2. Kawa miya: 900 mg
3. Masara: 70-110 mg
4. Koren wake: 110 MG
5. Tafarnuwa: 100 MG
6. Tushen Lotus: 100 MG
7. Dankali: 30-100 MG

Daga cikin waɗannan abincin, Marmite da miya mai kawa suna da mafi girman abun ciki na mai. Marmite yana da yawa a cikin dandano na umami, kamar yadda ake yisti da yisti, yayin da miya mai kawa tana da wadataccen umami, kamar yadda ake yin ta da dafaffun kawa ko cirewar kawa, wadanda suke cike da sinadarin glutamate.

Koyaya, ka tuna cewa duka waɗannan samfuran ana amfani dasu gaba ɗaya cikin ƙananan yawa.

Takaitawa Abinci kamar su Marmite, kawa miya, masara, koren wake, tafarnuwa, tushen magarya, da dankali suma ingantattun hanyoyin samun dandano ne na umami saboda ɗimbin abun da suke ciki.

Layin .asa

Umami na ɗaya daga cikin abubuwan dandano guda biyar kuma an fi bayyana su da ɗanɗano ko ɗanɗano.

Gwanin umami ya fito ne daga kasancewar amino acid glutamate - ko glutamic acid - ko mahaɗan inosinate ko guanylate, waɗanda yawanci ana samunsu a abinci mai furotin.

Umami ba kawai yana haɓaka ƙoshin abinci ba amma yana iya taimakawa rage ƙoshin abincinku.

Wasu abincin da suke da yawa a cikin mahaɗin umami sune abincin teku, nama, cuku mai laushi, tsiren ruwan teku, abinci mai waken soya, naman kaza, tumatir, kimchi, koren shayi, da sauransu.

Yi ƙoƙarin ƙara addingan -an abinci masu wadataccen umami a cikin abincinku don cin gajiyar su da fa'idodin lafiyarsu.