El sauerkrautI-Sauerkraut, ebizwa nangokuthi i-sauerkraut, isibe yimfashini kakhulu eminyakeni yamuva nje, kodwa empeleni iwukudla okuyisisekelo emazweni amaningi aseYurophu. Ngokuyisisekelo... iklabishi elibilisiwe elinosawotiKodwa ngemuva kwaleyo ncazelo elula kunendawo enamandla yama-probiotic, amavithamini, kanye namakhemikhali asebenzayo anemiphumela emihle kakhulu yezempilo.
Ngenxa yenqubo yayo yokubilisa, i-sauerkraut ayigcini nje ngokulondoloza iklabishi izinyanga, kodwa futhi ishintsha ibe ukudla okune- izakhiwo zokugaya ukudla, zokuzivikela komzimba, ze-antioxidant kanye nezokuvikela inhliziyoNgezansi uzobona ngokuningiliziwe ukuthi ikhiqizwa kanjani, ukuthi yiziphi izinzuzo okuthiwa inazo, yiziphi izinyathelo zokuphepha okufanele uzithathe, ukuthi ungayilungiselela kanjani ekhaya isinyathelo ngesinyathelo, nokuthi ungayifaka kanjani empilweni yakho yansuku zonke ngaphandle kokwenza izinto zibe nzima.
Iyini i-sauerkraut futhi yenziwa kanjani?
I-Sauerkraut iklabishi elimhlophe elibilisiwe noma iklabishi ngenqubo ebizwa ngokuthi i-lactic fermentation. Ukuze ukwenze, udinga kuphela amaqabunga eklabishi amasha asikiwe abe yimichilo emincane kanye nosawoti wolwandle ongenayo i-iodized; amabhaktheriya akhona ngokwemvelo ebusweni beklabishi anakekela okunye.
Uma iklabishi lixutshwe nosawoti bese lishiywa lihlala phansi, usawoti ukhipha ushukela namajusi avela emifinweniUma kungekho umoya-mpilo, amabhaktheriya e-lactic acid aguqula lawa shukela abe i-lactic acidLe nqubo yehlisa i-pH, ilondoloze ukudla, futhi ikunike leso sici esiyingqayizivele se-asidi kanye nokunambitheka okumuncu kancane. Umphumela uba iklabishi eliqhoqhoqhozayo elinokunambitheka okufana... ama-pickle noma ama-gherkins, futhi icebile kakhulu ngamabhaktheriya awusizo.
Igama elithi sauerkraut livela ku-sauerkraut yesiJalimane, okusho ukuthi “iklabishi elimuncu”Nakuba ihlotshaniswa kakhulu neJalimane namanye amazwe aseCentral naseMpumalanga Yurophu, kunezinkomba zomlando ezibonisa ukuthi eShayina yasendulo iklabishi yayivele ibilisiwe ngeviniga yelayisi ukuze igcinwe ngezikhathi zokuntuleka; kamuva, abantu baseSlavic bakhuthaza ukubiliswa ngosawoti esikhundleni sewayini noma uviniga.
Ngokombono ongokoqobo, i-sauerkraut ibilokhu isetshenziswa amakhulu eminyaka njenge- indlela yokulondoloza ebusika futhi njengokudla okunomsoco okuhambisana nenyama eyosiwe kanye nezinye izitsha ezimnandi. Namuhla futhi kuyaziswa njenge ukudla kwama-probiotic isihluthulelo sokunakekela i-gut microbiota.
Ukuze uthole zonke izinzuzo zayo, kubalulekile ukwazi ukuthi izakhiwo ze-probiotic zigcinwa, ngaphezu kwakho konke, ku- i-sauerkraut eluhlaza, engaphekiweKungakhathaliseki ukuthi yenziwe ekhaya noma ithengwe esitolo. Izinhlobo ezifakwe emathinini noma ezifakwe ku-pasteur zivame ukwelashwa ngokushisa okubhubhisa ingxenye enkulu yamagciwane aphilayo.
Indlela ukubilisa okusebenza ngayo nokuthi kungani i-sauerkraut i-probiotic
Izinto eziphilayo ezihlukahlukene zihlala ngokwemvelo eklabishini elisha amagciwane kanye nemvubeloUma iklabishi lixutshwa nosawoti wolwandle (ongenawo iodine) bese licindezelwa ngaphakathi kwebhodlela elingangeni moya, la mabhaktheriya e-lactic acid aqala ukudla ushukela oseklabishini bese ewaguqula abe... i-lactic acid kanye nezinye izinto ezibangela ukwakheka kwe-metabolite.
Le ndawo ekhula ngokuba ne-asidi ivimbela ukukhula kwamagciwane ayingozi futhi ikhuthaza ukwanda kwamagciwane amagciwane azuzisayoafana nalawo atholakala ku-yogurt noma ku-kefir. Lawa magciwane, aziwa ngokuthi ama-probiotic, asiza ukugcina ibhalansi ye- i-microbiota yamathumbuZiqinisa isithiyo samathumbu futhi zibamba iqhaza emisebenzini eminingi ye-metabolic kanye ne-immunological.
Ngaphezu kwe-lactic acid, ama-bioactive compounds akhiqizwa ngesikhathi sokubilisa athuthukisa i- i-antioxidant, anti-inflammatory kanye ne-antimicrobial properties kusuka eklabishini. Amanye amakhemikhali ajwayelekile e-phytochemicals emifino e-cruciferous, njenge ama-glucosinolates kanye nezinto eziphuma kuwo (isb., i-sulforaphane)Zinganda noma zitholakale kalula ngenxa yale nqubo.
Ngenxa yazo zonke lezi zizathu, i-sauerkraut eluhlaza ibhekwa njengokudla okune-probiotic okuthakazelisa kakhulu, okukwaziyo Isekela ukugaya ukudla, ukumuncwa kwezakhamzimba, kanye nokusebenza komzimba, kuyilapho kungaba nomthelela omuhle empilweni ye-metabolic kanye, njengoba uzobona, ngisho nemizwa.
Izinzuzo zezempilo ze-sauerkraut
Ukudla njalo nangokulinganiselwe kwe-sauerkraut njengengxenye yokudla okuhlukahlukene kuhlotshaniswa nezinhlobo eziningana zokudla okunempilo. izinzuzo ezingaba khonaEziningi zalezi zinzuzo zivela kokuqukethwe kwayo kwe-probiotic, i-fiber, kanye namavithamini, yize ucwaningo lusaqhubeka ukuze kucaciswe yonke imiphumela yayo ngokuningiliziwe.
1. Kuthuthukisa ukugaya ukudla futhi kunakekela i-microbiota yamathumbu
Ngenxa yokuthi ukudla okubilisiwe, i-sauerkraut igxila kakhulu phila amagciwane anenzuzo Lezi zinambuzane zingahlala emathunjini okwesikhashana futhi zisize ekugcineni ibhalansi enempilo yezitshalo zamathumbu. Lokhu kukhuthaza ukugaya ukudla okuphumelelayo kanye nokumuncwa okungcono kwezakhamzimba.
Ama-probiotics ku-sauerkraut asiza ukwandisa ukumuncwa kwamathumbu amavithamini B, i-calcium, kanye ne-ironZingasiza futhi ekugayweni kwe-lactose, okuwusizo kakhulu kubantu abanokungezwani ne-lactose ngezinga elithile, futhi kusize ekulawuleni ukuhamba kwamathumbu ngokulwa kokubili ukuqunjelwa kanye nesifo sohudo.
Ngaphezu kwalokho, i-microbiota ehlukahlukene nelinganiselayo ivikela ekwandeni kwamagciwane abangela izifo futhi isekela ubuqotho be-mucosa yamathumbu, okuhambisana namathuba aphansi okukhula. izifo zokugaya ukudla ezivuvukalayonjengesifo sikaCrohn noma i-irritable bowel syndrome, phakathi kwezinye.
2. Isekela ukwehlisa isisindo kanye nokulawula isifiso sokudla
I-Sauerkraut iwukudla amakhalori aphansi futhi ane-fiber ephezuluNgakho-ke, ifanelana kahle nezinhlelo zokunciphisa umzimba noma zokulawula isisindo. I-fibre isiza ekwandiseni umuzwa wokusutha, okwenza uzizwe usuthi ngokushesha nangesikhathi eside, okungakhuthaza ukusetshenziswa kwama-caloric aphansi.
Ezinye izifundo ziphakamisa ukuthi ama-probiotic athile angathonya indlela amathumbu asebenza ngayo kumunca amafutha kanye nendlela umzimba ophatha ngayo i-metabolism yamandla, engasiza ngokulingana ekunciphiseni isisindo. Kodwa-ke, kusadingeka ucwaningo olwengeziwe kubantu ukuze kunikezwe izincomo eziqondile, futhi kunoma yikuphi, i-sauerkraut kufanele ibhekwe njenge- ukwesekwa ngaphakathi kokudla okulinganiselayo kanye nokuzivocavoca njalohhayi njengendlela yokwelapha isisindo esiyisimangaliso.
3. Nciphisa ukucindezeleka nokukhathazeka futhi unakekele impilo yakho yengqondo
Eminyakeni yamuva nje ukuvalwa ubudlelwano bamathumbu nobuchophoeyaziwa ngokuthi i-gut-brain axis. I-microbiota enempilo ayigcini nje ngokuthonya ukugaya ukudla, kodwa futhi nokukhiqizwa kwama-neurotransmitter kanye nezimpawu eziya ohlelweni lwezinzwa oluphakathi.
Ukufaka ukudla okubilisiwe njenge-sauerkraut ekudleni kwakho kungasiza ekugcineni i-flora yamathumbu ilinganisela, okuye kwahlotshaniswa ne- ukulawulwa okungcono kokucindezeleka kanye nengozi ephansi yokuba nezinkinga zemizwa. Ezinye izifundo ziphawule ukuthi ama-probiotic angasiza ekunciphiseni izimpawu ze- ukukhathazeka, ukucindezeleka, ngisho nokuthuthukisa inkumbuloNoma kunjalo, imiphumela incike ezinhlotsheni ezithile kanye nomuntu ngamunye.
Yingakho i-sauerkraut isiqalile ukubhekwa njengomngane omuhle ngaphakathi kwendlela ephelele yenhlalakahle yengqondo: ayithathi indawo yokwelashwa kwengqondo noma kwezokwelapha uma kudingeka, kodwa ingaba yisithako esibalulekile. ukwengeza okuthakazelisayo kulabo abafuna ukukhulisa ukuxhumana phakathi kwe-microbiota nobuchopho.
4. Kuqinisa amasosha omzimba
Ingxenye ebaluleke kakhulu yesimiso somzimba sokuzivikela itholakala emathunjini, lapho ihlala khona ngokubambisana ne-gut microbiota. Ama-probiotics atholakala ku-sauerkraut asiza ekugcineni amathumbu ephilile. izitshalo zamathumbu ezahlukahlukene nezizinzileokuqinisa isithiyo ezintweni ezinobuthi noma amagciwane azama ukungena ku-mucosa.
Lawa mabhaktheriya awusizo asebenzisana namaseli omzimba, ahlinzeka izimpawu ezikhuthaza ukuvuthwa nokusebenza kwayo okufaneleNgaphezu kwalokho, i-sauerkraut ingumthombo omuhle we- i-vitamin C kanye ne-ironizakhamzimba ezibalulekile ukuze amasosha omzimba asebenze kahle, ikakhulukazi ngezikhathi zokuchayeka kakhulu ezifweni.
5. Izakhiwo ze-Antioxidant kanye nomphumela ongaba khona wokulwa nomdlavuza
Iklabishi, njengemifino emihle yokubethela, licebile glucosinolatesamakhemikhali umzimba ongawaguqula abe izinto ezinomphumela wokuvikela ezifweni kanye nomsebenzi ongase ube khona i-anticancerKubonakala sengathi ukubilisa kwandisa ukutholakala kwamanye alawa ma-metabolites, okungathuthukisa izinzuzo.
I-Sauerkraut nayo ivelele ngegalelo layo ku- i-vitamin C namanye ama-antioxidantsnjenge-flavonoids kanye nama-phenolic compounds. Ama-antioxidants asiza ekunciphiseni ama-free radicals alimaza amaseli, okuhlotshaniswa nengozi ephansi yokuthi izifo ezingamahlalakhona kanye nezinqubo eziwohlokayoNakuba kungenakushiwo ukuthi i-sauerkraut "ivimbela umdlavuza" ngokwayo, ingaba yingxenye yephethini yokudla evikelayo iyonke.
6. Impilo yenhliziyo nemithambo yegazi kanye nokulawulwa kwe-cholesterol
Ngakolunye uhlangothi, i-sauerkraut inikeza yokudla fiberokusiza ekunciphiseni ukumuncwa kwe-cholesterol emathunjini nokugcina amazinga e-lipid egazini ehle kakhulu. Ngaphezu kwalokho, ama-probiotic ayo angasiza ekuthuthukiseni impilo. ukulawulwa kwe-metabolic, nemiphumela emihle ekuvuvukeni okuphansi kanye nezinye izinto eziyingozi.
Ngaphezu kwalokho, i-sauerkraut iqukethe i-menaquinone, eyaziwa ngokuthi uvithamini K2Le vithamini ihlotshaniswa nokuncipha kwe-calcium egazini, njengoba isiza ukuqondisa i-calcium emathanjeni esikhundleni sokuyibeka emithanjeni yegazi. Nakuba ucwaningo oluningi lusaqhubeka, ukudla i-vitamin K2 kahle kubhekwa njengokuzuzisa [okungacacile - mhlawumbe "umzimba" noma "imithambo yegazi"]. impilo yenhliziyo nemithambo yegazi.
Izakhiwo zokudla okunempilo ze-sauerkraut
Ngaphandle kwama-probiotic, i-sauerkraut inephrofayili yokudla okunempilo ethakazelisa kakhulu, ngokwengxenye ngoba ukubiliswa kuguqula futhi kwenze kutholakale kalula ezinye zezakhamzimba zayo kanye namakhemikhali e-phyto.
Phakathi kokuyinhloko kwayo izakhiwo zokudla okunempilo phuma:
- Umthombo ophawulekayo wevithamini Ckwaze kwaba seqophelweni lokuthi yayisetshenziswa ohambweni olude lolwandle ukuvimbela isifo sohudo phakathi kwabahloli bamazwe namatilosi.
- Ucebile nge-vitamin Kkubalulekile ekuqineni kwegazi kahle nasekulondolozeni impilo yamathambo, ukuhlanganyela ekuqiniseni i-calcium kanye nokwakheka kwamathambo.
- Okuqukethwe kwevithamini Bkubalulekile ekusebenzeni kwamandla, ukusebenza kwesimiso sezinzwa kanye nokwakheka kwamaseli abomvu egazi.
- Umnikelo wamaminerali njenge-potassium, i-calcium, i-iron, i-manganese kanye ne-magnesium, ezihilelekile ekuncipheni kwemisipha, umfutho wegazi, ukwakheka kwe-hemoglobin kanye neminye imisebenzi ebalulekile.
- Ama-Antioxidant compounds (ama-flavonoid, i-sulforaphane, i-indole-3-carbinol kanye nezinye izinto ezisetshenziswa yi-glucosinolate) amazinga azo angakhushulwa noma enziwe asebenziseke kakhulu ngenxa yokubiliswa.
- I-fiber yokudla, okuthuthukisa ukuhamba kwamathumbu, unethonya le-prebiotic ngokuphakela amabhaktheriya amahle futhi unegalelo ekulawulweni kwamazinga kashukela egazini.
Uma uhlaziya inani lokudla okunempilo ngamagremu ayi-100 e-sauerkraut, uzobona ukuthi ukudla amakhalori aphansi kakhulu Futhi ngenxa yokudla okunomsoco okuphezulu, ilungele ukugcwalisa amamenyu alinganiselayo. Njengokujwayelekile, izinzuzo zayo ziyathuthuka uma ihlanganiswa ku- Ukudla okuhlukahlukene, okucebile ngemifino futhi okuhambisana nomsebenzi womzimba njalo.
Izakhiwo ezisebenzayo: ngale kwezakhamzimba
I-Sauerkraut iqukethe inhlanganisela yezinto eziyinika izakhiwo ezingaphezu kwezakhamzimba zendabuko. Phakathi kwalezi kunezenzo ezibizwa ngokuthi ama-antioxidants, ama-anti-inflammatories, ama-probiotics, izinsiza zokugaya ukudla, ama-cardioprotective agents, ama-anticancer agents, ama-antimicrobial, ama-immunostimulants, ama-anti-obesity agents, ama-anxiolytics kanye nama-anti-stress.
Lezi zakhiwo zibangelwa ukusebenzisana phakathi kwazo i-fiber, ububanzi obubanzi ama-probiotic kanye nama-metabolites okuvutshelwa, i-vitamin C, i-vitamin K2, i-iron, i-glucosinolates, kanye nezinye izinto eziphilayo ezitholakala eklabishini. Ukuhlanganiswa kwakho konke lokhu kuchaza ikhono layo lokuthonya izinhlelo ezahlukahlukene njenge- izinhlelo zokugaya ukudla, amasosha omzimba, zenhliziyo, noma zemizwa.
Nakuba ubufakazi besayensi busahlanganiswa, ikakhulukazi mayelana nomthamo, ukuvama kokusetshenziswa, kanye nezinhlobo ezithile, kubhekwa ukuthi ukufaka i-sauerkraut kumongo wokudla okunempilo kungaba yindlela elula nengabizi kakhulu yokwenza kanjalo. engeza ukudla okusebenzayo kumenyu yansuku zonke.
Indlela yokusebenzisa i-sauerkraut ukuze uthole izinzuzo zayo
Ukuze uthole okuningi kukho, kufanele uphuze i-sauerkraut. eluhlaza futhi engaphekiweNjengoba ukushisa kubhubhisa ingxenye enkulu yamagciwane aphilayo abangela umphumela wawo we-probiotic, kungcono ukuyifaka ekupheleni kokupheka noma njengesitsha esiseceleni, ngaphandle kokuyibeka ekuphekeni isikhathi eside.
Ngokuphathelene nobuningi, kuvame ukunconywa ukuqala ngezingxenye ezincane, isibonelo Isipuni esingu-1 (cishe amagremu angu-7-10) ngosukuukuze amathumbu ajwayele kancane kancane ukufika kwamagciwane amasha. Kubantu abangenazo izinkinga zokugaya ukudla, lokhu kungandiswa kube Izipuni ezimbili kuya kwezintathu ngosuku, cishe kathathu ngesonto, ngokuya ngokubekezelelana komuntu ngamunye.
Izindlela ezilula zokukufaka ekudleni kwakho kwansuku zonke zifaka:
- Faka i- engeza isipuni se-sauerkraut kumasaladi yemifino eluhlaza, imidumba noma okusanhlamvu okuphelele.
- Sebenzisa njenge ukwengeza amasangweji, ukudla okulula noma isinkwa esithosiwekuhlanganiswe ne-avocado, i-hummus, ushizi omusha noma ama-pâté emifino.
- Khonza njenge isidlo esiseceleni senyama, inhlanzi noma izitshuluukuyifaka ngaphambi nje kokuphakela.
- Hlanganisa ama-spread noma amasoso okubandayo (isibonelo, ngeyogathi yemvelo, i-tahini, i-mustard noma uwoyela womnqumo) ukuze kunike umuzwa we-asidi kanye ne-probiotic.
- Yengeze ngokulinganisela ku- amasobho noma izitshulu ekugcineniGwema ukuyibilisa ukuze ungalahlekelwa umphumela wama-probiotic.
Kunoma ikuphi, kufanelekile ukubheka indlela umzimba osabela ngayo; uma kuvela ukungakhululeki okufana nokuqunjelwa ngokweqile noma igesi, kungaba ngumqondo omuhle lokho. ukunciphisa inani noma ukusetshenziswa kwesikhala ngaphandlefuthi uthintane nochwepheshe uma kukhona izinkinga zokugaya ukudla ezikhona kakade.
Iresiphi yendabuko ye-sauerkraut isinyathelo ngesinyathelo
Iresiphi eyisisekelo isebenzisa izithako ezimbili kuphela: iklabishi elimhlophe kanye nosawoti wolwandle ongacolisisiweInani elinconywayo likasawoti licishe libe ngu-2% wesisindo seklabishi, okungukuthi, cishe u-20g kasawoti ngekhilogremu yeklabishi.
Izithako ze-sauerkraut ezenziwe ekhaya
- Iklabishi elimhlophe eliphakathi nendawo (cishe i-1-1,5 kg).
- Isipuni esisodwa sikasawoti wolwandle ongenayo iodine ngekhilogremu ngayinye yeklabishi (cishe izipuni ezingu-1-2 sezizonke, kuye ngesisindo esiqondile).
- Imbiza yengilazi eyodwa engenamoya noma enomlomo obanzi, ehlanzekile futhi eyomile.
- Ongakukhetha: izaqathi ezimbili ezigayiwe, imbewu ye-caraway, amajikijolo e-juniper, upelepele, iqabunga le-bay noma ezinye izinongo ozinambithayo.
Ukwenza i-sauerkraut isinyathelo ngesinyathelo
1. Lungisa iklabishiSusa noma yimaphi amaqabunga angaphandle alimele bese ubeka eceleni ambalwa aphelele, ahlanzekile ukuze uwasebenzise kamuva. Hlukanisa iklabishi ngekota, ususe umongo oqinile, bese usika okusele kube kuncane kakhulu. Uma usebenzisa izaqathi, zigaye nazo.
2. Ukufaka usawoti nokuphumulaBeka iklabishi eliqoshiwe esitsheni esikhulu (kanye nekaroti, uma usebenzisa), ufafaze usawoti, bese uxuba kahle ngezandla zakho. Xova imizuzu embalwa kuze kube yilapho iklabishi iqala ukukhipha ujusi wayo. Bese uyivumela ukuthi iphumule okungenani ihora eli-1 (noma kuze kufike emahoreni ayisithupha) ukuze ikwazi ukuthamba kakhulu futhi ikhulule ujusi owengeziwe.
3. Gcwalisa imbizaBeka iklabishi ebhodweni lengilazi ngezingqimba, ucindezele ngokuqinile ngesandla sakho noma ngesando esihlanzekile ukuze uliqinise bese ususa noma yiziphi izikhala zomoya. Faka noma yiluphi uketshezi olukhishwe esitsheni; umqondo uwukugcina iklabishi limanzi. imbozwe ngokuphelele yijusi layo.
4. Gcina iklabishi licwiliswe emanziniSebenzisa elinye lamaqabunga angaphandle agciniwe noma isisindo sokubilisa ukuze umboze ubuso futhi ugcine imichilo yeklabishi ingaphansi kwezinga loketshezi. Kubalulekile ukuthi kungabikho izingxenye zeklabishi ezivezwa emoyeni ukuvimbela isikhunta esingafuneki.
5. UkuvutshelwaVala imbiza. Ingangeniswa umoya noma isivalo singashiywa sikhululekile kancane ukuze kuphume amagesi. Yivumele ibile endaweni efanele. kumnyama, kupholile, futhi kusezingeni lokushisa legumbi (cishe 18-22 °C) isonto eli-1 kuya kwamane. Phakathi nalesi sikhathi, kuzokwakheka amabhamuza futhi iphunga lizoba ne-asidi eyandayo.
6. Hlola bese ugcinaKusukela ngesonto lokuqala, ungayinambitha i-sauerkraut ize ifinyelele ezingeni olithandayo le-acidity kanye nokuthungwa. Uma isikuthande, yigcine endaweni efudumele. efrijini ukuze kuncishiswe ukubila. Ihlala kahle izinyanga eziningana uma igcinwe efrijini, igcina ukunambitheka kwayo kanye nezakhiwo zayo.
Izinhlobo zokwengeza ukunambitheka okwengeziwe ku-sauerkraut
Uma usuyifundile inguqulo yakudala, ungadlala ngayo izithako ezengeziwe ukushintsha ukunambitheka nokwengeza izakhamzimba ezengeziwe. Eminye imibono elula kakhulu yile:
- I-Sauerkraut iklabishi elibomvu nesanqante esigayiweInikeza ama-antioxidants amaningi kanye nombala omuhle kakhulu, onombala omnandi kancane.
- cunt ikhukhamba nedillKukhumbuza amanye ama-pickle aseNordic, amasha kakhulu futhi anephunga elimnandi.
- cunt i-beetroot negalikhi: inikeza umbala obomvu obukhali kanye nokwanda okwengeziwe kwamakhemikhali asebenzayo.
- cunt i-apula nojinja: inhlanganisela emnandi futhi ebabayo kancane, emnandi kakhulu emathunjini.
- I-Versión okubabayo nama-chili flakes noma ezinye izinongo eziqinile kulabo abajabulela ukunambitheka okunamandla kakhulu.
Lezi zinhlobo zilungiswa ngendlela efanayo ne-sauerkraut yendabuko, zimane zengeza izithako ezengeziwe kanye neklabishi nosawoti ngaphambi kokubilisa.
Indlela yokulondoloza i-sauerkraut nokuthi ihlala isikhathi esingakanani
Uma i-sauerkraut isivundile ngendlela oyithandayo, kungcono ukuyigcina endaweni efudumele. efrijiniUmkhuhlane unciphisa kakhulu ukusebenza kwamagciwane, ngakho-ke ukunambitheka kanye nokuthungwa kuhlala kuzinzile isikhathi eside.
I-sauerkraut eyenziwe ekhaya, uma ilungiselelwe kahle futhi igcinwe ingaphansi koketshezi lwayo, ingagcinwa. izinyanga eziningana endaweni yokugcina ebandayoUma isivuliwe, ihlala iphephile inqobo nje uma iphunga kahle, ibukeka kahle (ngaphandle kwesikhunta sangaphezulu), futhi ukunambitheka kuhlala kune-asidi kodwa kumnandi. Emazingeni okushisa egumbi, ngemva kwesigaba sokubilisa, ivame ukuhlala cishe isikhathi eside. amasonto amabili Ayikho inkinga.
Imikhiqizo engafakwanga uphethiloli ethengiswayo ivame ukukhombisa usuku lokuphelelwa yisikhathi kanye izimo zokugcinaKunconywa ukuthi uzihloniphe ukuze uqinisekise ukuphepha kokudla kanye nokuba khona kwama-probiotic aphilayo.
Imiphumela emibi engenzeka kanye ne-contraindication
Naphezu kwezinzuzo zayo eziningi, i-sauerkraut ayifanele wonke umuntu noma kuzo zonke izimo. Kunamaphuzu amaningana okufanele uwacabangele ngaphambi kokuqala ukuyidla nsuku zonke.
Ngakolunye uhlangothi, inani elikhulu lokubilisa okuthile litholakele i-histamineinto ekhishwa ngumzimba uqobo ngesikhathi sokungezwani komzimba. Kubantu abazwelayo noma labo abanesifo ukungabekezelelani kwe-histamineLokhu kungabangela izimpawu ezifana nokulunywa, ukubomvu kwesikhumba, ukuvuvukala, ikhala eligobhozayo, noma amehlo anamanzi.
Ngaphezu kwalokho, i-sauerkraut ivame ukuba nokuqukethwe kwe- usawoti ophakeme kakhuluNgenxa yokuthi usawoti ubalulekile enkambisweni yokubilisa, akusikho ukudla okungcono kakhulu ongakudla ngobuningi uma unesifo [sesimo]. umfutho wegazi ophakeme noma i-sodium kudinga ukubhekwa ngokucophelela yokudla; kulezi zimo, kuyalulekwa ukuthi ulinganisele ukudla bese ukukuhlola nochwepheshe.
Kufanele kuqashelwe futhi nakubantu abane- ukukhula ngokweqile kwamagciwane emathunjini amancane (SIBO) noma kubantu abangenawo amasosha omzimba aqinile, njengoba ukwanda okungazelelwe kwamagciwane, noma ngabe kuwusizo, kungase kunganconywa ngaphandle kokuqashwa. Kulezi zimo, ukwanda kwegesi, ukuqunjelwa, noma ukungakhululeki kokugaya ukudla kungase kubonakale kakhulu.
Enye inkinga ebalulekile ukuba khona kwe i-tyramine, i-amine eyakheka ekudleni okuthile okubilisiwe futhi enganqwabelana ngokuhamba kwesikhathi. I-Sauerkraut ayivunyelwe kubantu abathatha izidakamizwa zokucindezeleka ezivela eqenjini le-monoamine oxidase inhibitor (MAOI)Ngoba i-tyramine ingasebenzisana nale mithi futhi ibangele ukwanda okuyingozi komfutho wegazi. Uma welashwa nge-MAOIs, kubalulekile ukubonisana nodokotela wakho ngaphambi kokudla i-sauerkraut.
Noma nini lapho kunezifo eziyisisekelo, imithi engapheli, noma izimpawu zokugaya ukudla ezinzima, isinyathelo esihlakaniphile yilesi Xoxa nochwepheshe wezempilo mayelana nokusetshenziswa kokudla okubilisiwe inkomba yokuhlola ukufaneleka kanye nobuningi obufanele.
Sekukonke, i-sauerkraut ukudla kwendabuko okulula, okungabizi kakhulu, futhi okuguquguqukayo kakhulu, okuthi uma kudliwa kungavuthiwe futhi ngobuningi obuphakathi, kunganikeza ama-probiotic, amavithamini, i-fiber, kanye namakhemikhali asebenzayo anamandla okuthuthukisa ukwakheka kwe-microorganism. Thuthukisa ukugaya ukudla, usekele amasosha omzimba, uvikele inhliziyo, futhi usize ekulinganiseni ngokomzweloUma ihlanganiswe nokudla okuhlukahlukene kanye nendlela yokuphila enempilo, iba umsizi omuhle wokunakekela impilo emazingeni amaningi.
