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Sauerkraut yog lub npe muab rau 'fermented cabbage' uas yog siv los ua cov khoom noj muaj txiaj ntsig txij thaum 4 xyoo pua BC. Nws yog ib qho ntawm cov ntaub ntawv ib txwm muaj thiab laus tshaj plaws ntawm khaws cia zaub qhwv muaj ntau qhov ntau cov txiaj ntsig kev noj qab haus huv.
Emilia Clarke tus hluas nraug Cory michael smith
Cov khoom noj muaj rog yog qhov tseem ceeb vim tias lawv pab khaws thiab nthuav dav cov khoom noj muaj txiaj ntsig thiab hnov qab ntawm cov zaub mov, ua rau ntau hom aromas thiab flavors. Fermentation kuj pab txhawb cov khoom noj uas muaj cov vitamins, minerals, protein, fatty acids thiab tseem ceeb amino acids thiab detoxifies cov zaub mov. [1] Qee yam ntawm lwm yam khoom noj fermented muaj xws li tempeh, pickles, txiv ntseej, kimchi thiab qaub ncuav.
Hauv tsab xov xwm no, peb yuav sib tham txog sauerkraut thiab nws cov txiaj ntsig zoo ntawm kev noj qab haus huv. Saib mus nawb.
Cov Lus Qhia Txog Khoom Noj Khoom Haus Sauerkraut
Sauerkraut yog npaj los ntawm malolactic fermentation, tus txheej txheem uas cov kab mob xws li Lactobacillus thiab Oenococcus oeni hloov lub malic acid rau lactic acid thiab carbon dioxide.
Cov zaub qhwv shredded yog ua ke nrog 2.3-3.0 ib xees ntawm ntsev thiab sab laug rau fermentation.
Cov khoom noj khoom haus no muaj cov lactic acid thiab tyramines ntau nrog rau cov vitamins xws li A, B, K thiab C yam li hlau, folate, potassium thiab calcium, thiab ob peb calories. [ob]
Cov Kev Pabcuam Noj Qab Haus Huv Ntawm Sauerkraut
1. Tiv thaiv cov mob dopatitis atopic
Fermented cov zaub mov muaj qhov zoo rau kev tiv thaiv thiab kev tswj ntawm atopic dermatitis. Ib txoj kev tshawb nrhiav tau pom tias kev noj haus ntau (> 92 zaug / hli) ntawm cov khoom noj uas muaj rhawv xws li sauerkraut tau txuas rau qhov tsawg dua ntawm qhov mob atopic dermatitis. Txhawm rau hais, atopic dermatitis yog daim tawv ntev ntev uas pom qhov tawv nqaij liab thiab khaus. [3]
2. Tuaj yeem tiv thaiv hawb pob
Fermented zaub muaj ntau cov khoom siv roj ntsha xws li vitamin C, cov zaub mov, kev noj haus fiber ntau thiab beta-carotene nrog rau phytochemicals thiab cov kab mob lactic acid. Qee hom kab mob ntawm cov kab mob lactic acid (Lactobacillus rhamnosus) pom nyob hauv cov khoom noj khoom haus yog paub kom muaj lub zog tiv thaiv kab mob uas muaj zog tiv thaiv ntau yam kab mob ua xua, suav nrog hawb pob. Yog li, sauerkraut, ua zaub mov noj, yuav pab tau rau kev tiv thaiv lossis tswj kev mob hawb pob. [4]
3. Txo cov mob ntshav qab zib
Qhov muaj cov roj fatty acids, cawv thiab lactic acids nyob rau hauv cov khoom noj muaj roj muaj qhov txhawb kev noj qab haus huv. Nws tuaj yeem pab hauv kev tswj hwm lossis tiv thaiv cov teeb meem metabolic xws li mob ntshav qab zib. Qhov chaw tiv thaiv kab mob tsis haum ntawm sauerkraut tsuas yog vim muaj cov antioxidant cov dej num ntawm cov acids. [5]
4. Tswj ntshav siab
Firstly, cov ntsiab lus sodium tsawg nyob hauv sauerkraut yog txuam nrog kev qoj ib ce qis dua. Thib ob, lub tebchaw bioactive nyob rau hauv sauerkraut muaj zog antioxidant thiab anti-atherosclerotic cov teebmeem uas tuaj yeem pab txo qis cov roj cholesterol thiab tswj ntshav siab. Tsis tas li, vitamin K hauv cov khoom noj no pab txhawb lub plawv mob.
5. Txhawb lub plab thiab lub plab
Qhov ntau dhau ntawm probiotics thiab prebiotic fiber ntau hauv sauerkraut yuav pab txhim kho kev zom zaub mov noj thiab tiv thaiv cov mob uas cuam tshuam xws li raws plab thiab quav tawv. Nws kuj tseem yuav pab tsim kom muaj lub cev noj qab nyob zoo thiab muaj plab zom mov microbiome uas tuaj yeem pab txhawb kev noj qab haus huv lub plab tag nrho.
6. Zoo rau kev mob hlwb
Fermented cov zaub mov zoo li sauerkraut yog enriched nrog fermentation tshuaj xws li bioactive peptides, lactoferrin thiab flavonoids uas paub los txhim kho cov hnyuv microbiota. Raws li peb paub, lub plab zoo yog cuam tshuam ncaj qha rau lub hlwb zoo, kev noj zaub mov ntau ntawm phytochemical no tuaj yeem pab txhim kho cov kev mob hlwb zoo li kev ntxhov siab thiab kev nyuaj siab los ntawm lub plab-lub hlwb. [6]
7. Txhawb pob txha noj qab haus huv
Sauerkraut muaj qhov zoo ntawm menaquinone lossis vitamin K2, ib ntawm peb ntawm cov ntaub ntawv ntawm cov vitamin K pom tshwj xeeb tshaj yog nyob rau hauv cov khoom noj khoom noj txom ncauj. Cov khoom noj kom zoo no tau cuam tshuam nrog kev txhim kho pob txha noj qab haus huv thiab tuaj yeem pab tiv thaiv cov kab mob ntsig txog pob txha xws li txha thiab pob txha tsis muaj zog. Tsis tas li ntawd, calcium hauv cov zaub mov pab ua rau cov pob txha muaj zog. [7]
8. Txhim kho cov haujlwm ntawm kev txawj ntse
Cov kab mob me me nyob hauv sauerkraut ua si lub luag haujlwm tseem ceeb hauv kev txhim kho cov haujlwm kev txawj ntse, cim lub zog thiab kev tsim khoom ntawm tib neeg. Txawm hais tias qhov kev xav txo qis nce ntxiv nrog lub hnub nyoog, cov khoom noj hloov khoom noj xws li sauerkraut tuaj yeem pab ncua kev txheej txheem thiab pab txhim kho cov xwm txheej neuropsychological ntawm ib tus neeg. [8]
9. Yuav pab kom poob phaus
Sauerkraut yog qhov tsawg heev hauv calories thiab ntau hauv kev noj haus thiab zaub mov muaj fiber ntau. Lub fiber ntau pab muab satiety thiab ua rau ib tug neeg lub zog tau ntev dua thaum lub zog tsis tshua muaj calorie ntau ntau rau kev noj zaub mov hauv ib hnub thiab qhov no pab kom poob phaus. Tsis tas li, cov khoom noj muaj txiaj ntsig zoo hauv cov zaub mov yuav pab tswj kev noj qab haus huv zoo thaum taug kev poob phaus.
10. Boost tiv thaiv kab mob
Raws li tau hais tseg hauv ntau cov txiaj ntsig kev noj qab haus huv ntawm sauerkraut, cov zaub mov muaj cov kab mob me me thiab cov as-ham tseem ceeb xws li cov vitamin C uas pab txhawb kev tiv thaiv kab mob los ntawm kev txhim kho lub plab noj qab haus huv thiab ua rau cov khoom tsim cov tshuaj tiv thaiv ntuj.
yuav ua li cas siv besan rau lub ntsej muag
11. Muaj cov sawv cev siv tshuaj tua kab mob
Genistein (ib hom isoflavones) thiab siab phytoestrogens hauv sauerkraut tuaj yeem pab tiv thaiv kev pheej hmoo ntawm qee yam mob cancer xws li mis, prostate thiab plab. Cov tebchaw thaiv qhov kev loj hlob ntawm tes, kev hloov ntawm tes thiab tiv thaiv qhov kev loj hlob ntawm tes ntau dhau lawm uas tuaj yeem ua rau mob qog noj ntshav. [9]
Sab Sij Huam Los Ntawm Sauerkraut
- Sauerkraut muaj nyob ib ncig ntawm 500 mg / kg ntawm histamine uas tuaj yeem ua rau cov tsos mob cuam tshuam nrog kev tsis haum tshuaj xws li los ntswg, ua ntsej muag, ua pob khaus thiab liab. [8]
- Muaj nplua mias ntawm tyramine, ib qho amino acid hauv sauerkraut tuaj yeem qee thaum ua rau muaj ntshav siab thaum noj ntau los ntawm cov neeg uas twb muaj tus mob no.
- Qee cov kev tshawb fawb txuas kev noj haus ntawm sauerkraut nrog kev pheej hmoo ntawm mob qog nqaij hlav. [9]
Yuav Ua Cas Thiaj Txaus Ntshai Sauerkraut
Sauerkraut zoo li ntau dua li cov ntsev qab ntsev uas tsis muaj zaub mov nrog cov khoom noj khoom haus me me, saj me, qab qab thiab cov paj tsw qab. Nws tseem muaj qab ntxiag tart saj, tsis zoo li lwm cov khoom noj fermented.
Yuav kom txaus siab sauerkraut, ib qho tuaj yeem siv nws ua ib sab zaub mov nrog zaub mov noj, lossis siv nws li ntawv ci rau txheej lossis cov kua roj rau zaub xam lav.
Yuav Ua Li Cas Sau Saurau Tom Tsev
- Quav cov zaub qhwv tshiab (ib ncig ob phaus) rau hauv cov nyias nyias.
- Nyob rau hauv ib lub tais, sib tov zaub qhwv nrog ob rab diav ntsev.
- Koj yuav pom kev tso dej tawm. Ntxiv cov khoom xyaw seasoning (xaiv tau) xws li carrots thiab qej.
- Tom qab 5-10 feeb, hloov qhov sib tov rau hauv lub khob npog.
- Hauv 24 teev tom ntej, txuas ntxiv mus nias lub zaub qhwv nws thiaj li tso cov kua ntau dua. Koj tuaj yeem ntxiv dej ntxiv thiab ntsev rau qhov sib tov kom txog thaum cov zaub qhwv tsis tau npog tag nrho cov kua.
- Tso lub thawv rau ntawm ib chav kub li ntawm ib mus rau plaub lub lis piam.
- Thaum fermented, nws yog npaj kom tau txais kev pab. Koj tuaj yeem muab nws cia rau hauv tub yees.
Cov FAQ
1. Dab tsi yog qhov txawv ntawm kimchi thiab sauerkraut?
Ob qho tib si kimchi thiab sauerkraut yog tsim los ntawm fermenting zaub qhwv. Txawm li cas los xij, thaum npaj ua ntej, ntau cov ntsev ntxiv uas ua rau nws saj ntau dua li pungent thiab tsis muaj cov kua qaub. Nyob rau hauv tom kawg, tsawg dua ntsev ntxiv uas yog vim li cas nws yog tarter. Tsis tas li, nyob rau hauv kimchi, ib tug xov tooj ntawm cov seasonings xws li qhiav thiab kua txob liab tau ntxiv thaum sauerkraut yog yooj yim thiab ua los tsuas yog los ntawm ntsev, zaub qhwv thiab dej.
2. Nws puas zoo noj cov sauerkraut txhua hnub?
Kev noj cov sauerkraut hauv ib qho nyiaj tsawg txhua hnub pab nrog txhawb lub zog ntawm lub cev, txhim kho plab zom mov, tiv thaiv kev zom zaub mov tsis zoo xws li ntshav qab zib thiab lub cev ua haujlwm txhua. Txawm li cas los xij, nws tseem muaj kev nplua nuj nyob hauv cov tebchaw zoo li tyramine uas yuav ua rau kub siab thiab histamine tsis haum.
3. Puas yog sauerkraut sau tiv thaiv?
Yog, sauerkraut yog nplua nuj nyob rau hauv probiotics thiab prebiotics uas paub txog cov khoom sau tshuaj tiv thaiv. Lawv pab txo cov cytokines hauv lub cev thiab tiv thaiv cov kab mob xws li mob caj dab.
