Lijo tse 16 tse phetseng hantle tse kentsoeng tatso ea Umami

Litaba

• 1. Mehloa ea Leoatleng
• 2. Lijo tse Thehiloeng Soy
• 3. Likhoe tse Tsofetseng
• 4. Kimchi
• 5. Tee e Tala
• 6. Lijo tsa Leoatleng
• 7. Lijo
• 8. Litamati
• 9. Li-mushroom
• 10-16. Lijo Tse Ling Tse Nang le Umami
• Ntlha ea Bohlokoa

Umami ke e 'ngoe ea litatso tse hlano tsa mantlha, hammoho le tse monate, tse babang, tse letsoai le tse bolila.

E fumanoe lilemong tse fetang lekholo tse fetileng mme e hlalosoa hantle ka ho fetisisa e le tatso e monate kapa e "nang le nama". Lentsoe “umami” ke Sejapane 'me le bolela “tatso e monate e monate.”

Ho latela saense, umami e bua ka tatso ea glutamate, inosinate kapa guanylate. Glutamate - kapa asiti ea glutamic - ke amino acid e tloaelehileng liprotheine tsa meroho le liphoofolo. Inosinate e fumanoa haholo-holo lijong, ha guanylate e le ngata ho limela ().

Joaloka litakatso tse ling tsa mantlha, ho fumana umami ho bohlokoa bakeng sa ho phela. Lik'hemik'hale tsa Umami hangata li fumanoa lijong tse nang le protheine e ngata, ka hona ho latsoa umami ho bolella 'mele oa hau hore lijo li na le protheine.

Ha u arabela, 'mele oa hau o ntša mathe le maro a silang lijo ho thusa ho cheka liprotheine tsena (2).

Ntle le tšilo ea lijo, lijo tse nang le umami li ka ba le melemo ea bophelo bo botle. Mohlala, liphuputso li bonts'a hore li tlatsa haholo. Kahoo, ho khetha lijo tse nang le umami tse ngata ho ka thusa ho theola boima ba 'mele ka ho thibela takatso ea lijo (,).

Lijo tsa umami tse 16 ke tsena tse nang le melemo e makatsang ea bophelo bo botle.

1. Mehloa ea Leoatleng

Mefuta ea leoatle e na le lik'hilojule tse fokolang empa e tletse limatlafatsi le li-antioxidants.

Hape ke mohloli o moholo oa tatso ea umami ka lebaka la lihlahisoa tsa bona tse phahameng tsa glutamate. Ke ka lebaka leo litlama tsa leoatle tsa kombu hangata li sebelisetsoang ho eketsa botebo ho moro le lisose lijong tsa Majapane.

Litaba tsa glutamate ke tsena bakeng sa mefuta e mengata ea likepe tsa leoatle tsa kombu ka li-ounise tse 3,5 (100 grams):

• Rausu kombu: 2,290-3,380 mg
• Ma kombu: 1,610-3,200 mg
• Rishiri kombu: 1,490-1,980 mg
• Hidaka kombu: 1,260-1,340 mg
• Naga kombu: 240-1,400 mg

Nori ea leoatleng le eona e na le glutamate e ngata - e fana ka 550-1,350 mg ka li-ounise tse 3,5 (100 grams).

Le hoja litlama-tlama tse ngata tsa leoatle li na le glutamate e ngata, limela tsa leoatle tsa wakame ke mokhelo o nang le 2-50 mg feela ea glutamate ka ligrama tse 100 tsa ligrama tse 100. Seo se boletse, e ntse e phetse hantle haholo.

Kakaretso Lihlahla tsa leoatle tsa Kombu le nori li phahame ka har'a motsoako oa umami glutamate. Ke kahoo li atisang ho sebelisoa ka moro kapa lisoseng ho eketsa botebo lijong tsa Majapane.

2. Lijo tse Thehiloeng Soy

Lijo tsa soya li entsoe ka linaoa tsa soya, e leng sejo se tloaelehileng lijong tsa Asia.

Le hoja linaoa tsa soya li ka jeoa li felletse, hangata li belisoa kapa li etsoa lihlahisoa tse fapaneng, tse kang tofu, tempeh, miso le sauce ea soya.

Ho khahlisang ke hore, ho lokisa le ho belisa linaoa tsa soya ho phahamisa kakaretso ea tsona ea glutamate, Ha liprotheine li aroloa ho ba li-amino acid tsa mahala, haholo-holo glutamic acid ().

Litaba tsa glutamate ke tsena bakeng sa lijo tse fapaneng tse entsoeng ka soya ka li-ounise tse 3.5 (100 grams):

• Soso ea Soy: 400-1,700 mg
• Miso: 200-700 mg
• Natto (linaoa tse soabisitsoeng) 140 mg
• Linaoa tsa Soya: 70-80 mg

Le ha soya e le likhang ka lebaka la phytoestrogen ea eona, ho ja lijo tse nang le soya ho hokahantsoe le melemo e fapaneng, ho kenyeletsoa le cholesterol e tlase ea mali, tsoalo e ntlafetseng ea basali, le matšoao a fokolang a ho ilela khoeli (,,).

Kakaretso Lijo tse thehiloeng ho soya ka tlhaho li phahame ka har'a motsoako oa umami glutamate. Lijo tse entsoeng ka soya tse nonneng li phahame haholo, kaha ho belisoa ho ka senya liprotheine hore ebe li-amino acid tse sa lefelloeng, joalo ka asiti ea glutamic.

3. Likhoe tse Tsofetseng

Lijoe tse tsofetseng li phahame le moeng oa motsoako oa glutamate hape.

Ha chese e ntse e tsofala, liprotheine tsa tsona li fetoha li-amino acid tsa mahala ka ts'ebetso e bitsoang proteolysis. Sena se nyolla maemo a bona a mahala ea glutamic acid (9).

Litaba tsa glutamate ke tsena bakeng sa mefuta e fapaneng ea chisi e seng e tsofetse ka li-ounise tse 3.5 (100 grams):

• Parmesan (Parmigiano Reggiano): 1,200-1,680 mg
• Cheese ea Comte: 539-1,570 mg
• Li-cabrales: 760 mg
• Roquefort: 471 mg
• Cheese ea maikutlo: 310 mg
• Gouda: 124-295 mg
• Cheddar: 120-180 mg

Lijoe tse seng li le telele ka ho fetisisa, joalo ka parmesan ea Italy - e nang le likhoeli tse 24-30 - li na le tatso ea umami ka ho fetesisa. Ke ka lebaka leo esita le palo e nyane e ka matlafatsang tatso ea sejana haholo (9).

Kakaretso Lijoe tse seng li tsofetse nako e telele li na le tatso e matla ea umami, ha li ntse li feta ka proteolysis e ngata - ts'ebetso e pshatlang protheine hore e be li-amino acid tsa mahala, joalo ka asiti ea glutamic.

4. Kimchi

Kimchi ke sejana se tloaelehileng sa Korea se entsoeng ka meroho le linoko.

Meroho ena e belisoa ka Lactobacillus libaktheria, tse senyang meroho ka ho hlahisa li-enzyme tse silang lijo, tse kang li-protease, lipases le li-amylase (, 11).

Proteases e senya limolek'hule tsa protheine ka kimchi hore e be li-amino acid tsa mahala ka ts'ebetso ea proteolysis. Sena se phahamisa litekanyo tsa kimchi tsa umami komponeng glutamic acid.

Ke kahoo kimchi e nang le 240 mg ea glutamate ka li-ounces tse 100 (100 grams).

Hase feela kimchi e nang le metsoako e mengata ea umami, empa e boetse e phetse hantle ka mokhoa o makatsang 'me e hokahantsoe le melemo ea bophelo bo botle, joalo ka ts'ebetso e ntlafalitsoeng ea ts'ilo ea lijo le maemo a tlase a k'holeseterole ea mali (,).

Kakaretso Kimchi e na le 240 mg ea glutamate ka li-ounise tse 3,5 (100 grams). E phahame ka metsoako ea umami ka lebaka la ho belisoa le Lactobacillus baktheria.

5. Tee e Tala

Tee e tala ke seno se tsebahalang le se phetseng hantle.

Ho e noa ho 'nile ha amahanngoa le melemo e mengata e ka bang teng bophelong, e kang ho fokotsa menyetla ea lefu la tsoekere la mofuta oa 2, maemo a "cholesterol" a "mabe" a tlase, le boima ba' mele bo phetseng hantle (,,).

Ntle le moo, tee e tala e na le glutamate e ngata, ke ka hona e nang le tatso e ikhethang, e babang le ea umami. Tee e tala e omisitsoeng e na le 220-670 mg ea glutamate ka li-ounise tse 3,5 (100 grams).

Seno sena se boetse se phahame ho theanine, amino acid e nang le sebopeho se ts'oanang le glutamate. Boithuto bo bonts'a hore theanine le eona e bapala karolo ea eona e phahameng ea umami komponeng (17,).

Ho sa le joalo, bohloko ba tee e tala bo tsoa haholo-holo linthong tse bitsoang katekinane le tanini (,).

Kakaretso Tee e tala e na le 220-670 mg ea glutamate ka li-ounise tse 3,5 (100 grams), ke ka hona e nang le tatso e ikhethang, e babang le ea umami. E boetse e phahame ho theanine - e nang le sebopeho se ts'oanang le glutamate mme e ka phahamisang maemo a eona a komporo ea umami.

6. Lijo tsa Leoatleng

Mefuta e mengata ea lijo tsa leoatleng e na le metsoako e mengata ea umami.

Lijo tsa leoatleng ka tlhaho li ka ba le glutamate le inosinate - eo hape e tsejoang e le disin inosinate. Inosinate ke karolo e 'ngoe ea umami e atisang ho sebelisoa e le sejo se tlatsetsang (21).

Mefuta ea lijo tsa leoatleng ea glutamate le inosinate ke ena bakeng sa mefuta e fapaneng ea lijo tsa leoatleng ka ligrama tse 100 (100 grams):

Lijo	Tlanya	Inosinate
Litlhapi tsa lesea tse omisitsoeng	40-50 mg	350-800 mg
Lipalesa tsa Bonito	30-40 mg	470-700 mg
Litlhapi tsa Bonito	1-10 mg	130-270 mg
Tuna	1-10 mg	250-360 mg
Khauta	5-9 mg	230-290 mg ,.
Litlhapi tsa sardine	10-20 mg	280 mg
Mackerel	10-30 mg	130-280 mg ,.
Cod	5-10 mg	180 mg
Shrimp	120 mg	90 mg
Li-scallops	140 mg	0 mg
Li-anchovies	630 mg	0 mg

Gluteamate le disodium inosinate li na le tšusumetso e lumellanang, e phahamisang tatso ea umami ka kakaretso ea lijo tse nang le ().

Ke lona lebaka le leng le etsang hore baphehi ba kopanye lijo tse nang le glutamate tse nang le lijo tse nang le disodium inosinate tse matlafatsang tatso ea sejana ka kakaretso.

Kakaretso Litlhapi le likhetla tse ngata li na le glutamate e ngata mme - haholo - inosinate, kompone e 'ngoe ea umami e teng haholo lihlahisoa tsa liphoofolo. Glutamate le inosinate li na le tšusumetso e lumellanang, e matlafatsang tatso ea umami ka kakaretso ea lijo.

7. Lijo

Lijo ke sehlopha se seng sa lijo se atisang ho ba le tatso ea umami.

Joalo ka lijo tsa leoatleng, ka tlhaho li na le glutamate le inosinate.

Litaba tsa glutamate le inosinate ke tsena tsa nama e fapaneng ka li-ounise tse 3.5 (100 grams):

Lijo	Tlatsa	Inosinate
Nama ea fariki	198 mg	30 mg
Ham e ommeng / e folisitsoeng	340 mg	0 mg
Fariki	10 mg	230 mg ,.
Khomo ea khomo	10 mg	80 mg
Khoho	20-50 mg	150-230 mg ,.

Lijo tse omisitsoeng, tse tsofetseng kapa tse sebetsitsoeng li na le asiti e ngata ea glutamic ho feta nama e ncha, kaha lits'ebetso tsena li senya liprotheine tse felletseng ebe li lokolla asiti ea glutamic ea mahala.

Li-yolk tsa mahe - leha e se nama - le tsona ke mehloli ea tatso ea umami, e fana ka 10-20 mg ea glutamate ka li-ounise tse 3.5 (100 grams).

Kakaretso Joalo ka lijo tsa leoatleng, nama ke mohloli o motle oa glutamate le inosinate. Nama e omisitsoeng, e tsofetseng kapa e sebetsitsoeng e na le asiti e ngata ea glutamic.

8. Litamati

Litamati ke o mong oa mehloli e metle ka ho fetisisa ea semela ea tatso ea umami.

Ebile, tatso ea bona e monate le hajoale e tsoa ho lihlahisoa tsa bona tse nang le asiti e ngata ea glutamic.

Litamati tse tloaelehileng li na le 150-250 mg ea acid ea glutamic ka li-ounise tse 3,5 (100 grams), ha tamati ea ciliegia e fana ka 170-280 mg ts'ebetsong e ts'oanang.

Ntle le moo, litekanyo tsa asiti ea glutamic ea litamati li ntse li phahama ha li ntse li butsoa ().

Ho omisa litamati le hona ho ka phahamisa tatso ea tsona ea umami, ha ts'ebetso ena e fokotsa mongobo mme e tsepamisa mohopolo ho glutamate. Tamati e omisitsoeng e na le 650-1,140 mg ea asiti ea glutamic ka ligrama tse 100 (100 grams).

Ntle le asiti ea glutamic, tamati le eona ke mohloli o motle oa livithamini le liminerale tse 'maloa, ho kenyeletsoa vithamine C, vithamine K, potasiamo, folate le li-antioxidants tsa semela ().

Kakaretso Litamati ke mohloli o moholo oa tatso ea umami 'me li na le 150-250 mg ea acid ea glutamic ka li-ounise tse 3,5. Litamati tse omisitsoeng li kopane haholoanyane, li fana ka 650-1,140 mg ka nako e le 'ngoe.

9. Li-mushroom

Li-mushroom ke mohloli o mong o motle oa semela oa tatso ea umami.

Joalo ka tamati, ho omisa li-mushroom ho ka eketsa haholo litlolo tsa eona tsa glutamate.

Litaba tsa glutamate ke tsena bakeng sa li-mushroom tse fapaneng ka ligrama tse 100 (100 grams):

• Li-mushroom tse omisitsoeng tsa shiitake: 1,060 mg
• Li-mushroom tsa Shimeji: 140 mg
• Enoki ea li-mushroom: 90-134 mg
• Li-mushroom tse tloaelehileng: 40-110 mg
• Truffles: 60-80 mg
• Li-mushroom tsa Shiitake: 70 mg

Li-mushroom li boetse li tletse limatlafatsi, ho kenyeletsoa le livithamini tsa B, mme li hokahantsoe le melemo e ka bang teng ea bophelo bo botle, joalo ka boits'ireletso ba mmele le li-cholesterol ().

Li boetse lia tenyetseha, li monate ebile ho bonolo ho li eketsa lijong tsa hao - tse tala le tse phehiloeng.

Kakaretso Li-mushroom - haholo-holo li-mushroom tse omisitsoeng - ke mohloli o motle o thehiloeng limela o nang le asiti ea glutamic. Hape ho bonolo ho li eketsa lijong tsa hau, ho li etsa tsela e bonolo ea ho matlafatsa tatso ea umami ea lijana tsa hau.

10-16. Lijo Tse Ling Tse Nang le Umami

Ntle le lijo tse kaholimo, lijo tse ling tse 'maloa li boetse li na le tatso ea umami.

Litaba tsa glutamate ke tsena bakeng sa lijo tse ling tse phahameng tsa umami ka li-ounise tse 3.5 (100 grams):

1. Marmite (tomoso e nang le tatso e hasaneng): 1,960 mg
2. Leqhoa la oyster: 900 mg
3. Poone: 70-110 mg
4. Lierekisi tse tala: 110 mg
5. Konofole: 100 mg
6. Motso oa Lotus: 100 mg
7. Litapole: 30-100 mg

Har'a lijo tsena, Marmite le oyster sauce li na le lintho tse ngata tse nang le glutamate. Marmite e na le tatso e kholo ea umami, kaha e belisitsoe ka tomoso, ha oyster sauce e ruile umami, kaha e entsoe ka li-oyster tse phehiloeng kapa li-oyster, tse nang le glutamate e ngata.

Leha ho le joalo, hopola hore lihlahisoa tsena ka bobeli li sebelisoa ka bongata bo bonyenyane.

Kakaretso Lijo tse kang Marmite, oyster sauce, poone, lierekisi tse tala, konofolo, motso oa lotus le litapole le tsona ke mehloli e metle ea tatso ea umami ka lebaka la lihlahisoa tsa eona tse phahameng tsa glutamate.

Ntlha ea Bohlokoa

Umami ke e 'ngoe ea litatso tse hlano tsa mantlha mme e hlalosoa hantle ka ho fetisisa e le tatso e monate kapa e "nang le nama".

Tatso ea umami e tsoa boteng ba amino acid glutamate - kapa glutamic acid - kapa metsoako inos inosinate kapa guanylate, eo hangata e leng teng lijong tse nang le protheine e phahameng.

Umami ha e matlafatse tatso ea lijana feela empa e ka u thusa ho fokotsa takatso ea lijo.

Lijo tse ling tse nang le metsoako e mengata ea umami ke lijo tsa leoatleng, nama, chisi e seng e tsofetse, limela tsa leoatle, lijo tsa soya, li-mushroom, tamati, kimchi, tee e tala, le tse ling tse ngata.

Leka ho eketsa lijo tse 'maloa tsa umami lijong tsa hau ho kotula tatso le melemo ea bophelo bo botle.