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ʻO Sauerkraut ka inoa i hāʻawi ʻia i ka 'cabmented ferment' i hoʻohana ʻia ma ke ʻano he kumuwaiwai kumuwaiwai mai ka 4th kenekulia BC. ʻO ia kekahi o nā ʻano maʻamau a kahiko loa o ka cabbage i mālama ʻia me ka nui o nā pono olakino kupaianaha.
nā huaʻōlelo no ka hoaaloha maikaʻi
He mea nui ka meaʻai fermented no ka mea kōkua lākou i ka mālama ʻana a hoʻonui i nā hiʻohiʻona nutritional a sensory o ka meaʻai, e hua ana i nā ʻano ʻala ʻokoʻa a me nā mea ʻono. Kōkua pū ka Fermentation i ka hoʻopiha ʻana i ka meaʻai me nā huaora, nā minelala, nā protein, nā waikawa momona a me nā amino acid pono a detoxify i ka meaʻai. [1] ʻO kekahi o nā meaʻai i hū ʻia me nā tempe, pickles, ʻoliva, kimchi a me ka palaoa palaoa.
Ma kēia ʻatikala, e kūkākūkā mākou no sauerkraut a me kāna mau pono olakino kupaianaha. E koho pono.
ʻO ka Profile Nutritional Sauerkraut
Hoʻomākaukau ʻia ʻo Sauerkraut e ka fermentation malolactic, kahi hana e hoʻohuli ai ka bacteria e like me Lactobacillus a me Oenococcus oeni i ka malic acid i ka lactic acid a me ka carbon dioxide.
Hoʻohui ʻia ke kāpeti kāpili ʻia me 2.3-3.0 pakeneka o ka paʻakai a waiho ʻia no ka fermentation.
Aia i loko o kēia mea ʻai hū ka nui o ka waikawa lactic a me nā tyramines me nā huaola e like me A, B, K a me C minerals e like me ka hao, folate, potassium a me ka calcium, a me kekahi mau calories. [elua]
Nā pono olakino o Sauerkraut
1. Kāohi i ka dermatitis atopic
Loaʻa nā hopena maikaʻi i nā meaʻai fermented i ka pale ʻana a me ka mālama ʻana i ka dermatitis atopic. Ua hōʻike ʻia kahi noiʻi i kahi nui o ka lawe ʻana (> 92 manawa / mahina) o nā meaʻai hū e like me sauerkraut e hoʻopili ʻia me ka prevalence haʻahaʻa o atopic dermatitis. E ʻōlelo, ʻo ka atopic dermatitis kahi ʻano ʻili mau loa e hōʻike ʻia e ka ʻulaʻula a me ka ʻili ʻili. [3]
2. Hiki ke pale aku i ka hānō
ʻO nā mea kanu fermented he nui nā meaolaolaola e like me ka wikamina C, nā minelala, ka fiber dietary a me ka beta-carotene me nā phytochemicals a me nā bacteria acid lactic. ʻO kekahi ʻano o nā koʻohune lactic acid (Lactobacillus rhamnosus) i loaʻa i loko o nā meaʻai hū i ʻike ʻia e loaʻa nā hopena hoʻoikaika kūʻē kūʻē i nā maʻi maʻi ʻokoʻa, me ka hānō. No laila, ʻo sauerkraut, kahi meaʻai i hū ʻia, hiki ke kōkua i ka pale a mālama ʻana paha i ka hānō. [4]
3. Hoʻoemi i ka pilikia o ka maʻi kō
ʻO ke kū ʻana o nā waikawa momona, ka waiʻona a me nā waikawa lactic i loko o nā meaʻai hū i loaʻa nā mea hiki ke hoʻoikaika i ke olakino. Hiki ke kōkua i ka mālama a pale ʻana paha i nā maʻi metabolic e like me ka maʻi kō. ʻO ka waiwai antidiabetic o sauerkraut ma muli o nā hana antioxidant o kēia mau waikawa. [5]
4. Hoʻokele i ke kiʻekiʻe o ke koko
ʻO ka mea mua, pili ka haʻahaʻa sodium ma ka sauerkraut me kahi hanana haʻahaʻa o ke kiʻekiʻe. ʻO ka lua, ʻo nā mea hoʻohui bioactive i ka sauerkraut loaʻa iā ia ka hopena antioxidative ikaika a me nā anti-atherosclerotic i hiki ke kōkua i ka hoʻohaʻahaʻa i nā pae kolesterol a mālama i ke kiʻekiʻe o ke koko. Eia kekahi, ʻo ka huaʻai K i kēia mea ʻai e kōkua i ke olakino puʻuwai.
5. Kākoʻo i ka ʻōnaehana digestive a me ka ʻōpū
ʻO ke keu o nā probiotics a me nā fiber prebiotic i sauerkraut hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino digestive a pale i nā ʻano pili e like me ka diarrhea a me ka constipation. Hiki iā ia ke kōkua i ka hana ʻana i kahi microbiome ʻōpū maikaʻi a maikaʻi e kōkua i ke kākoʻo i ke olakino gastrointestinal āpau.
6. Maikaʻi no ke olakino noʻonoʻo
Hoʻonui ʻia nā meaʻai fermented e like me sauerkraut me nā kemika fermentation e like me nā peptide bioactive, lactoferrin a me flavonoids i ʻike ʻia e hoʻomaikaʻi i ka microbiota ʻōpū. E like me kā mākou e ʻike nei, pili pono ke olakino maikaʻi maikaʻi i ke olakino noʻonoʻo maikaʻi, hiki i ka ʻai ʻana o kēia meaʻai waiwai waiwai hiki ke kōkua i ka hoʻomaikaʻi ʻana i nā kūlana olakino e like me ka hopohopo a me ke kaumaha ma o ka ʻōpū o ka ʻōpū. [6]
7. Kākoʻo i ke olakino iwi
Loaʻa i ka Sauerkraut kahi nui maikaʻi o ka menaquinone a i ʻole ka wikamina K2, kekahi o nā ʻano ʻekolu o ka huaola K i loaʻa pono i nā mea i hū ʻia. Pili kēia mea pono me ke olakino iwi maikaʻi a kōkua paha i ka pale ʻana i nā maʻi e pili ana i ka iwi e like me ka osteoporosis a me nā iwi nāwaliwali. Eia kekahi, ʻo ka kalipuna i ka meaʻai e kōkua i ka ikaika o ka iwi. [7]
8. Hoʻonui i nā hana ʻike
ʻO nā meaolaola i loko o sauerkraut ka mea nui i ka hoʻomaikaʻi ʻana i nā hana noʻonoʻo, ka mana hoʻomanaʻo a me ka hana ʻana o nā kānaka. ʻOiai hoʻonui ka hoʻohaʻahaʻa noʻonoʻo me ka makahiki, hiki i nā meaʻai i hānai ʻia e like me sauerkraut ke kōkua i ka hoʻolohi i ke kaʻina hana a kōkua i ka hoʻomaikaʻi ʻana i ke kūlana neuropsychological o kahi kanaka. [8]
9. Hiki ke kōkua i ka lilo ʻana o ka paona
Haʻahaʻa loa ʻo Sauerkraut i nā calories a kiʻekiʻe i ka meaʻai a me nā meaʻai dietary. Hāʻawi ka pulupulu i ka māʻona a mālama i kahi mea ʻoi aku ka lōʻihi a ʻo ka mea haʻahaʻa haʻahaʻa e hoʻoliʻiliʻi i ka lawe ʻana o nā calorie i ka lā a kōkua kēia i ka lilo ʻana o ke kaupaona me ka maʻalahi. Eia kekahi, nā mea momona kiʻekiʻe i nā meaʻai e kōkua i ka mālama olakino maikaʻi i ka wā o ka huakaʻi kaumaha.
10. Hoʻonui i ka palekana
E like me ka mea i ʻōlelo ʻia i loko o nā pono olakino he nui loa o sauerkraut, loaʻa ka meaʻai i ka microorganism a me nā meaola nui e like me ka wikamina C e kōkua ai i ka hoʻonui ʻana i ka palekana ma o ka hoʻomaikaʻi ʻana i ke olakino ʻōpū a hoʻonāukiuki i ka hana o nā antibodies maoli.
ʻO ka pale lauoho i ka pō no ka lauoho frizzy
11. Loaʻa i nā ʻākena chemopreventive
ʻO Genistein (kahi ʻano isoflavones) a me ka nui o nā phytoestrogens i sauerkraut hiki ke kōkua i ka pale ʻana i ka hopena o kekahi ʻano maʻi ʻaʻai e like me ka umauma, prostate a me ka ʻōpū. Hoʻopili kēia mau mea hoʻohui i ka ulu ʻana o ka cell, hoʻololi i nā pūnaewele a pale i ka ulu nui ʻana o ka pūnaewele i hoʻomaka i ka ulu ʻana o ka maʻi ʻaʻai. [9]
Nā ʻaoʻao ʻaoʻao o Sauerkraut
- Loaʻa iā Sauerkraut ma kahi o 500 mg / kg o ka histamine i kumu e pili ana i ka hoʻomanawanui ʻole o ka histamine e like me ka ihu ihu, ka pehu ʻana o ka helehelena, ka makaʻu a me nā maka ʻulaʻula. [8]
- ʻO ka nui o ka tyramine, kahi amino acid i sauerkraut hiki i kekahi manawa ke kumu i ke koko kiʻekiʻe ke hoʻopau ʻia i ka nui o ka nui e nā poʻe i loaʻa i kēia ʻano.
- Hoʻopili kekahi mau noiʻi i ka ʻai ʻana o sauerkraut me ka makaʻu o ka maʻi ʻaʻai laryngeal. [9]
Pehea e leʻaleʻa ai iā Sauerkraut
ʻOi aku ka Sauerkraut i kahi pickle paʻakai liʻiliʻi me ka meaʻai pono ʻole, ʻono ʻono, ʻono a me ka ʻaʻala pua. Loaʻa iā ia kahi ʻono tart maikaʻi, ʻokoʻa i nā meaʻai fermented.
No ka leʻaleʻa iā sauerkraut, hiki i kekahi ke hoʻohana iā ia ma ke ʻano he ipu ʻaoʻao me nā meaʻai, a i ʻole hoʻohana ʻia ia ma ke ʻano he sandwich a i hoʻonaninani ʻia no nā saladi.
Pehea e hana ai i ka sauerkraut ma ka home
- ʻOkiʻoki i ka kāpena hou (ma kahi o ʻelua mau paona) i mau ʻāpana lahilahi.
- I loko o kahi pola, e kāwili i ke kāpeti me nā teaspoon ʻelua o ka paʻakai.
- E ʻike ʻoe i ka hoʻokuʻu ʻia o ka wai. Hoʻohui i nā mea ʻala (koho) e like me nā kāloti a me ka kālika.
- Ma hope o 5-10 mau minuke, hoʻoili i ka hui i loko o kahi ipu aniani uhi ʻia.
- No nā hola he 24 e hiki mai ana, e hoʻomau i ke kaomi ʻana i ke kāpena i mea e hoʻokuʻu ai i ka wai hou aʻe. Hiki iā ʻoe ke hoʻohui i ka wai a me ka paʻakai i ka hui a hiki i ka uhi ʻole ʻia o ka kāpeti e ka wai.
- E waiho i ka hue ma kahi mahana o ka lumi ma kahi o hoʻokahi a ʻehā mau pule.
- Ke hānai ʻia, mākaukau ia e lawelawe. Hiki iā ʻoe ke mālama i loko o ka pahu hau.
Nā FAQ maʻamau
1. He aha ka ʻokoʻa ma waena o kimchi a me sauerkraut?
Hana ʻia nā kimchi a me sauerkraut e ka kāpena kāpīpī. Eia nō naʻe, ʻoiai e hoʻomākaukau ana i ka mea ma mua, ua hoʻohui ʻia ka paʻakai hou aʻe e ʻono ai i ka pungent a me ka liʻiliʻi acidic. I ka mea hope, hoʻohui ʻia ka paʻakai liʻiliʻi no laila ke kāki ʻia. Eia kekahi, i ka kimchi, hoʻohui ʻia kekahi mau mea ʻono e like me ka ginger a me ka pepa ʻulaʻula ke maʻalahi ka sauerkraut a hana wale ʻia mai ka paʻakai, kāpī a me ka wai.
2. He maikaʻi anei ka ʻai ʻana i ka sauerkraut i kēlā me kēia lā?
ʻO kaʻai ʻana o sauerkraut i kahi mea liʻiliʻi i kēlā me kēia lā e kōkua me ka hoʻoikaika ʻana i ka ʻōnaehana pale, hoʻomaikaʻi i ke olakino digestive, pale i nā maʻi metabolic e like me ka maʻi kō a me nā hana a ke kino holoʻokoʻa. Eia nō naʻe, waiwai nui ia i nā mea hoʻohui weliweli e like me ka tyramine i hiki ke kumu i ka hypertension a me ka hoʻomanawanui ʻole o ka histamine.
3. Anatierkraut anti-inflammatory?
ʻAe, waiwai nui ka sauerkraut i nā probiotics a me nā prebiotics i ʻike ʻia no nā ʻano anti-inflammatory. Kōkua lākou i ka hoʻohaʻahaʻa ʻana i nā cytokine kuni i ke kino a pale i nā maʻi e pili ana e like me ka maʻi kō.
