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Sauerkraut ke lebitso le fuoeng 'k'habeche e bedisitsoeng' e sebelisoang e le mohloli oa lijo tsa setso ho tloha lekholong la bone la lilemo BC. Ke e 'ngoe ea mefuta ea khale le ea khale ka ho fetisisa ea moroho o bolokiloeng o nang le melemo e mengata e makatsang ea bophelo bo botle.
Lijo tse nonneng li bohlokoa haholo kaha li thusa ho boloka le ho holisa likarolo tsa phepo le maikutlo, li hlahisa monko le litatso tse fapaneng. Ho belisa ho boetse ho thusa ho natefisa lijo ka livithamini, liminerale, liprotheine, mafura acid le li-amino acid tsa bohlokoa ebile e senya lijo. [1] Lijo tse ling tse lomositsoeng li kenyelletsa tempeh, pickles, mehloaare, kimchi le bohobe ba tomoso.
Sehloohong sena, re tla tšohla sauerkraut le melemo ea eona e makatsang ea bophelo bo botle. Sheba.
Tlaleho ea phepo e nepahetseng ea Sauerkraut
Sauerkraut e lokisoa ke ho belisoa ha malolactic, ts'ebetso eo libaktheria tse kang Lactobacillus le Oenococcus oeni li fetolelang malic acid ho lactic acid le carbon dioxide.
K'habeche e halikiloeng e kopantsoe le liperesente tsa 2.3-3.0 tsa letsoai ebe e tloheloa hore e belisoe.
Sejo sena se lomositsoeng se na le bongata ba asiti ea lactic le li-tyramine hammoho le livithamini tse kang A, B, K le C liminerale tse kang tšepe, folate, potasiamo le calcium, le likhalori tse 'maloa. [pedi]
Melemo ea bophelo bo botle ba Sauerkraut
1. Thibela atopic dermatitis
Lijo tse nonneng li na le litlamorao tse ntle ho thibelo le taolo ea atopic dermatitis. Phuputso e bontšitse hore ho ja haholo (> makhetlo a 92 / khoeli) ea lijo tse lomositsoeng joalo ka sauerkraut ho hokahanngoa le ho ata ho tlase ha dermatitis ea atopic. Ho bua, atopic dermatitis ke boemo ba letlalo bo tšoarellang nako e telele bo khetholloang ke letlalo le bofubelu le bo hlohlona. [3]
2. E ka thibela asma
Meroho e nonneng e na le metsoako e mengata ea bioloji e kang vithamine C, liminerale, fiber ea lijo le beta-carotene hammoho le likokoana-hloko tsa phytochemicals le baktheria ea lactic acid. Mefuta e meng ea libaktheria tsa lactic acid (Lactobacillus rhamnosus) e fumanoang lijong tse lomositsoeng e tsejoa hore e na le litlamorao tse matlafatsang tsa 'mele khahlanong le maloetse a fapaneng a alejiki, ho kenyelletsa le asma. Ka hona, sauerkraut, ho ba lijo tse lomositsoeng, e ka thusa ho thibela kapa ho laola asma. [4]
3. Ho fokotsa kotsi ea lefu la tsoekere
Boteng ba mafura a li-acid, joala le li-lactic lijong tse lomositsoeng li na le menyetla e matlafatsang bophelo. E ka thusa ho laoleng kapa ho thibela mathata a ts'oaetso a kang lefu la tsoekere. Thepa ea sauerkraut ea antidiabetic e bakoa haholo ke mesebetsi ea antioxidant ea liasiti tsena. [5]
4. Ho laola khatello e phahameng ea mali
Taba ea mantlha, boleng bo tlase ba sodium ho sauerkraut bo amahanngoa le seemo se tlase sa khatello ea mali. Taba ea bobeli, metsoako ea bioactive ea sauerkraut e na le litlamorao tse matla tsa anti-atherosclerotic tse ka thusang ho theola maemo a k'holeseterole le ho laola khatello e phahameng ea mali. Hape, vithamine K nthong ena ea lijo e thusa ho tšehetsa bophelo ba pelo.
5. E tšehetsa tsamaiso ea lijo le ea mala
Ho fetella ha li-probiotic le fiber ea prebiotic ka sauerkraut ho ka thusa ho ntlafatsa bophelo bo botle ba lijo le ho thibela maemo a amanang le ona joaloka letshollo le ho patoa. E kanna ea thusa ho theha gut microbiome e phetseng hantle le e leka-lekaneng e ka thusang ho ts'ehetsa bophelo bo botle ba masapo.
6. E loketse bophelo bo botle ba kelello
Lijo tse nonneng joalo ka sauerkraut li matlafatsoa ka lik'hemik'hale tsa beliso joalo ka li-peptide tse bioactive, lactoferrin le flavonoids tse tsejoang ho ntlafatsa microbiota ea mala. Joalokaha re tseba, bophelo bo botle ba 'mele bo amana ka kotloloho le bophelo bo botle ba kelello, ts'ebeliso ea lijo tsena tse nang le phytochemical e ka thusa ho ntlafatsa maemo a bophelo bo botle ba kelello joalo ka ho tšoenyeha le khatello ea maikutlo ka methapo ea boko. [6]
7. E tšehetsa bophelo bo botle ba masapo
Sauerkraut e na le menaquinone kapa vithamine K2 e ngata, e 'ngoe ea mefuta e meraro ea vithamine K e fumanoang haholo lijong tse lomositsoeng. Phepo ena e amahanngoa le bophelo bo ntlafetseng ba masapo mme e ka thusa ho thibela maloetse a amanang le masapo a kang lefu la masapo le masapo a fokolang. Hape, khalsiamo e lijong e thusa ho matlafatsa lesapo. [7]
8. E ntlafatsa mesebetsi ea kutloisiso
Likokoana-hloko tse sauerkraut li bapala karolo ea bohlokoa ho ntlafatseng ts'ebetso ea kelello, matla a ho hopola le tlhahiso ea batho. Leha phokotso ea kelello e eketseha ka lilemo, lijo tse lomositsoeng joalo ka sauerkraut li ka thusa ho liehisa ts'ebetso le ho thusa ho ntlafatsa maemo a methapo ea kelello ea motho. [8]
9. E ka thusa ho theola boima ba 'mele
Sauerkraut e na le lik'hilojule tse tlase haholo ebile e na le phepo e nepahetseng le fiber. Faeba e thusa ho fana ka khotsofalo le ho boloka motho a phetse hantle nako e teletsana ha likhalori tse tlase ka tlhaho li fokotsa ho ja ha lik'halori ka letsatsi mme sena se thusa ho theola boima ba 'mele habonolo. Hape, limatlafatsi tse phahameng lijong li thusa ho boloka bophelo bo botle nakong ea leeto la ho theola boima ba 'mele.
10. Ho matlafatsa boits'ireletso ba mmele
Joalokaha ho boletsoe ka holimo melemo e mengata ea bophelo bo botle ba sauerkraut, lijo li na le kokoana-hloko le limatlafatsi tsa bohlokoa joalo ka vithamine C e thusang ho matlafatsa boits'ireletso ba mmele ka ho ntlafatsa bophelo ba mala le ho baka tlhahiso ea lisireletsi tsa tlhaho.
11. E-ba le mahlahana a thibelang lik'hemik'hale
Genistein (mofuta oa li-isoflavones) le phytoestrogens e phahameng sauerkraut e ka thusa ho thibela kotsi ea mefuta e meng ea mofets'e joalo ka letsoele, senya le mpa. Metsoako ena e thibela kholo ea lisele, phetoho ea lisele le ho thibela kholo e fetelletseng ea lisele e ka tsoelang pele ho nts'etsopele ea mofetše. [9]
Litla-morao tsa Sauerkraut
- Sauerkraut e na le hoo e ka bang 500 mg / kg ea histamine e ka bakang matšoao a amanang le ho se mamellane ha histamine joalo ka nko e tsoang, ho ruruha ha sefahleho, ho hlohlona le mahlo a mafubelu. [8]
- Bongata ba tyramine, amino acid e sauerkraut ka linako tse ling e ka baka khatello e phahameng ea mali ha e jeoa haholo ke batho ba seng ba ntse ba na le boemo bona.
- Liphuputso tse ling li hokahanya ts'ebeliso ea sauerkraut le kotsi ea mofetše oa laryngeal. [9]
Mokhoa oa ho natefeloa ke Sauerkraut
Sauerkraut e batla e tšoana le sopho e nang le letsoai le fokolang e nang le phepo e phethehileng, tatso e bonolo, tatso e monate le monko o monate oa lipalesa. E boetse e na le tatso e monate ea tart, ho fapana le lijo tse ling tse lomositsoeng.
Ho natefeloa ke sauerkraut, motho a ka e sebelisa e le sejana se lehlakoreng le lijo, kapa a e sebelisa joalo ka lera la sandwich kapa a khabise lisalate.
Mokhoa oa ho etsa Sauerkraut hae
- Khaola k'habeche e ncha likotoana tse tšesaane.
- Ka sekotlolo, kopanya k'habeche le likhabapo tse peli tsa letsoai.
- U tla bona tokollo ea metsi. Kenya linoko tsa linoko (ka boikhethelo) joalo ka lihoete le konofolo.
- Kamora metsotso e 5-10, fetisetsa motsoako ka sejana sa khalase se koahetsoeng.
- Bakeng sa lihora tse 24 tse latelang, tsoela pele ho hatella k'habeche fatše e le hore e ntše metsi a mangata. O ka eketsa metsi le letsoai le leng ho motsoako ho fihlela k'habeche e sa koaheloa ka botlalo ke mokelikeli.
- Tlohela nkho ka mocheso oa kamore bakeng sa beke e le 'ngoe ho isa ho tse' ne.
- Ha e se e belisitsoe, e se e loketse ho fuoa. U ka e boloka ka sehatsetsing.
Lipotso tse tloaelehileng
1. Phapang ke efe pakeng tsa kimchi le sauerkraut?
Kimchi le sauerkraut ka bobeli li entsoe ka ho belisa k'habeche. Leha ho le joalo, ha ho ntse ho lokisoa pejana, letsoai le lengata lea eketsoa le etsang hore le latsoehe haholo 'me le be le asiti e nyane. Qetellong, letsoai le lenyenyane lea eketsoa ke ka hona e leng tarter. Hape, ka kimchi, linoko tse 'maloa tse kang ginger le pepere e khubelu lia eketsoa ha sauerkraut e le bonolo ebile e entsoe feela ka letsoai, k'habeche le metsi.
2. Na ho lokile ho ja sauerkraut letsatsi le leng le le leng?
Ts'ebeliso ea sauerkraut hanyane ka hanyane letsatsi le leng le le leng e thusa ho matlafatsa sesole sa 'mele, ho ntlafatsa bophelo ba tšilo ea lijo, ho thibela mathata a ts'ebetsong joalo ka lefu la tsoekere le mesebetsi ea mmele ka kakaretso. Leha ho le joalo, e boetse e na le metsoako e kotsi e kang tyramine e ka bakang khatello ea mali le ho se mamellane ha histamine.
3. Na sauerkraut e khahlanong le ho ruruha?
E, sauerkraut e ruile ka li-probiotic le li-prebiotic tse tsejoang ka thepa e khahlanong le ho ruruha. Li thusa ho fokotsa li-cytokine tse ruruhang 'meleng le ho thibela maloetse a amanang le ona joalo ka ramatiki.
