Sauerkraut: ke eng, melemo le hore na u ka e etsa joang

Litaba

• Melemo ea bophelo bo botle
• 1. O rata bophelo bo botle ba mala
• 2. E o thusa ho theola boima ba mmele
• 3. Ho fokotsa khatello ea maikutlo le matšoenyeho
• 4. E matlafatsa sesole sa 'mele
• 5. E thibela mofetše
• 6. E khothalletsa bophelo bo botle ba pelo
• Tlhahisoleseling ea phepo e nepahetseng ea Sauerkraut
• Mokhoa oa ho etsa Sauerkraut
• Litla-morao le li-contraindications

Sauerkraut, eo qalong e neng e tsejoa e le Sauerkraut, ke litokisetso tsa ho pheha tse entsoeng ka ho belisa makhasi a macha a k'habeche kapa k'habeche.

Ts'ebetso ea beliso e etsahala ha libaktheria le tomoso li le teng, ka tlhaho ka kh'abeche, li kopana le tsoekere e ntšitsoeng ke meroho, e hlahisang acid ea lactic. Sena se etsa hore kholo le kholo ea li-probiotic li etsahale, mofuta o tšoanang oa likokoana-hloko tse fumanoang lijong tse joalo ka yogurt kapa kefir.

Hobane e belisitsoe ebile e na le li-probiotic tse ngata, sauerkraut e ka ba le melemo e 'maloa ea bophelo bo botle, ea ntlafatsa tšilo ea lijo le ho monya limatlafatsi, ea matlafatsa sesole sa' mele le ho khothaletsa ntlafatso e akaretsang ea bophelo bo botle.

Melemo ea bophelo bo botle

Ke ka lebaka la ts'ebetso ea beliso ea meroho ena moo tatso ea asiti le monko o ikhethang oa sauerkraut e hlahang. Ntle le moo, beliso e boetse e etsa hore limatlafatsi, livithamini le liminerale li fumanehe haholoanyane ha li bapisoa le mofuta o tala.

Kahoo, melemo ea mantlha ea bophelo bo botle ba sauerkraut e bonahala e le:

1. O rata bophelo bo botle ba mala

Hobane ke lijo tse lomositsoeng, sauerkraut e na le li-probiotic, e leng libaktheria tse ntle tse lulang ka maleng le ho ntlafatsa bophelo bo botle ba mala.

Kahoo, tšebeliso ea lijo tsena e thusa ho eketsa ho monya limatlafatsi tsa bohlokoa, joalo ka vithamine B, calcium le iron. Ntle le moo, ho bonahala hape ho thusa ho ntlafatsa tšilo ea lijo, ho loantša asiti ea mala, ho laola tsamaiso ea mala le ho amohela tšilo ea lactose, haholo ho batho ba nang le mamello.

Bakeng sa mabaka ana, sauerkraut le eona e ka bonts'oa ho thibela maloetse a ho ruruha, joalo ka lefu la Crohn kapa lefu la mala.

2. E o thusa ho theola boima ba mmele

Sauerkraut e ka sebelisoa lijong ho theola boima ba 'mele hobane e na le likhalori tse tlase, ntle le ho ba le fiber e ngata, e bakang maikutlo a maholo a ho khora, e fokotsa ho ja lijo tse ling tse ngata tsa caloric.

Ntle le moo, liphuputso tse ling li bonts'a hape hore ts'ebeliso ea li-probiotic, joalo ka tse fumanehang ho sauerkraut, e ka thusa ho fokotsa ho monya mafura maemong a mala, e leng ho thusang ho theola boima ba 'mele.

3. Ho fokotsa khatello ea maikutlo le matšoenyeho

Boithuto bo bong bo bontšitse hore boko le mala li hokahane, ka hona ho ja lijo tse nonneng tse nang le li-probiotic ho ka boloka limela tsa mala tse phetseng hantle, ho tiisa bophelo ba boko le ho fokotsa kotsi ea khatello ea maikutlo le mathata a mang a kelello.

Ntle le moo, ho boetse ho na le lithuto tse bonts'ang hore li-probiotic li ka thusa ho ntlafatsa mohopolo le ho fokotsa matšoao a fapaneng a khatello ea maikutlo, khatello ea maikutlo esita le autism.

4. E matlafatsa sesole sa 'mele

Ka ho boloka mala a phetse hantle, li-probiotics tsa sauerkraut li boetse li thusa ho thibela lintho tse chefo hore li se ke tsa kenella 'meleng habonolo ka maleng, ka tsela eo li thibela tšoaetso le likarabo tse sa hlokahaleng tsa' mele.

Ntle le moo, li-probiotic le tsona li bonahala li sebelisana le sesole sa 'mele, li fana ka matšoao a khothalletsang ho butsoa ha lisele tsa' mele tsa mmele. Sauerkraut e boetse e na le vithamine C e ngata le tšepe, e leng limatlafatsi tsa bohlokoa bakeng sa ho boloka sesole sa 'mele se phetse hantle.

5. E thibela mofetše

Sauerkraut ke lijo tse nang le vithamine C e ngata, e nang le antioxidant e matla e sirelletsang lisele tsa 'mele. Kahoo, ho na le khanyetso e kholo khahlanong le tšenyo e mpe ea mahala, e amanang le kotsi e kholo ea mofetše.

Sauerkraut hape ke mohloli o motle oa li-glucosinolates, e leng lintho tse sirelletsang 'mele khahlanong le tšoaetso le tse nang le ts'ebetso e netefalitsoeng e khahlanong le mofets'e.

6. E khothalletsa bophelo bo botle ba pelo

Joaloka mohloli oa fiber le li-probiotic, sauerkraut e thusa ho fokotsa maemo a k'holeseterole, ho thibela ho monyela ha 'ona maling. E boetse e na le menaquinone e phahameng, e tsejoang e le vithamine K2, eo, ho ea ka liphuputso, e bonahalang e fokotsa kotsi ea mathata a pelo, ka ho thibela ho bokellana ha calcium methapong.

Tlhahisoleseling ea phepo e nepahetseng ea Sauerkraut

Tafole e latelang e na le tlhaiso-leseling ea phepo bakeng sa 100 g ea sauerkraut:

Ho fumana melemo ea sauerkraut ho bohlokoa hore o je sehlahisoa se tala, ka monyetla oa ho eketsa khaba e le 1, kapa ligrama tse ka bang 10, tsa sauerkraut ho salate kapa sandwich, mohlala.

Mokhoa oa ho etsa Sauerkraut

Sauerkraut ke litholoana tsa mokhoa oa ho boloka k'habeche, e sebelisitsoeng lilemo tse 'maloa linaheng tse ling tsa Europe, joalo ka Jeremane. Ho pheha sauerkraut lapeng, latela risepe:

Lisebelisoa

• K'habeche e butsoitseng e 1;
• Khaba e le 1 ea letsoai la leoatle le se nang iodized bakeng sa kh'abeche ka 'ngoe;
• Botlolo ea khalase e sa keneng moea e le 1;
• Lihoete tse 2 tse halikiloeng (ka khetho)

Mokhoa oa ho itokisa

Kenya rantipole ka nkho. Tlosa makhasi a mang a kantle, u sehe k'habeche ka likotoana tse 'ne ebe u e hlobolisa. Kenya meroho ea k'habeche ka setshelong se seholo, eketsa letsoai ebe u kopanya hantle le matsoho a hau. Tlohela ho ema hora e le 'ngoe,' me kamora nako eo, hlohlelletsa k'habeche hape ho lokolla metsi.

Kamora nako, beha khabeche kahare ho nkho e sa keneng moea ebe o kenya khatello hore e hatellehe hantle. Kenya metsi a lokollotsoeng ho fihlela a tlatsa botlolo kaofela. Boloka sauerkraut sebakeng se omileng, se lefifi libeke tse 4, ntle le ho e bula. Kamora nako eo, sauerkraut e se e loketse 'me e ka bolokoa ka sehatsetsing.

Litla-morao le li-contraindications

Le ha sauerkraut e le lijo tse nang le melemo e mengata, histamine le eona e fumanoe mefuteng e meng ea litokisetso tsa sehlahisoa sena. Haeba sena se etsahala, ho ka etsahala hore khatello ea maikutlo e ka hlaha, haholo ho batho ba hlokolosi haholo.

Batho ba noang li-anti-depressing tsa MAOI ha baa lokela ho ja sauerkraut hobane, ho latela nako ea polokelo, sauerkraut e kanna ea ba le li-tyramine tse ngata tse sebetsanang le mofuta ona oa meriana. Kahoo, sepheo ke hore maemong ana, lula o buisana le ngaka pele o ja lijo.