Kelly Turner
Iklabishi elimhlophe liphenduka i-sauerkraut, ubisi luba iyogathi, futhi ubhontshisi wesoya uba tempeh - konke ngokuvutshelwa. Inqubo emnene ayigcini nje ngokwenza imifino nezithelo kuhlale isikhathi eside kodwa futhi iqinisekisa ukunambitheka okukhethekile. Futhi ngenxa yezakhiwo zakho ezikhuthaza impilo, ukuvutshelwa kuya ngokuya kuduma.
Ukuvutshelwa kuyindlela yakudala yokulondoloza
Njengokufaka emathinini, ukuvutshelwa kuyindlela yokugcina ukudla - ogogo bethu sebekwazi lokho. Nakuba ukuvutshelwa sekuphelile emfashinini eminyakeni edlule, okwamanje kubuya ngempela.
Ukuvutshelwa kuyinqubo engokwemvelo lapho ama-microorganisms, njengamagciwane kanye nesikhunta, eqoqa ukudla futhi aguqule ushukela namastashi okukuqukethe kube i-asidi, egcina ukudla.
Le ndlela yokulondoloza ukudla cishe yatholwa ngengozi: Uma ukudla kushiywa ekushiseni isikhathi eside, ama-microorganisms ayanda kukho. Uma unebhadi, ikakhulukazi amagciwane abolayo, isikhunta, noma imvubelo eyonakalisa ukudla. Kodwa-ke, ngenhlanhla, kuzoba amabhaktheriya afunwayo - abizwa ngokuthi ama-probiotic bacteria - azoqala ukuvutshelwa.
Ngakho-ke, ukuvutshelwa kumayelana nokudala izimo ezifanele zalawa magciwane afiswayo (isb. amagciwane e-lactic acid) futhi ngesikhathi esifanayo alwe nokwakheka kwamagciwane abolayo kanye nesikhunta.
Ukudla okubilile okuvela emhlabeni wonke
Le nqubo yokuvubela isetshenziswe izinkulungwane zeminyaka, okwenza kube indlela endala kakhulu yokugcina ukudla - emhlabeni jikelele:
- E-Japan, i-tempeh, i-miso, namasoso e-soy enziwa ngobhontshisi wesoya ovutshiwe.
- AmaKorea acubungula iklabishi laseShayina abe yi-kimchi
- AmaJalimane abilisa iklabishi elimhlophe ukuze enze i-sauerkraut.
- Inhlanzi ivutshelwe eGreenland.
- I-cuisine yaseThailand iyikhaya lezitsha ezivutshiwe ezingaphezu kuka-60.
- E-Malaysia, i-durian evutshiwe (isithelo esinukayo) inikezwa njengesitsha esiseceleni.
Eqinisweni, sidla ukudla okubilile cishe nsuku zonke singanakile. Ukudla okuvutshelwe okujwayelekile eYurophu kufaka phakathi i-salami, i-sauerkraut, uviniga, isinkwa senhlama emuncu, ikhofi, itiye elimnyama, ushokoledi, zonke izinhlobo zemikhiqizo yobisi, futhi, ngokwandayo, i-kimchi yaseKorea.
Ukuvubela kunesiko elikhethekile eKorea
I-Kimchi ithathwa njengomkhiqizo ovutshiwe we-quintessential futhi okwamanje inqoba umhlaba wonke. E-Korea, ikhonza njengesitsha esiseceleni esibabayo esishisayo cishe sazo zonke izitsha, kungaba ibhulakufesi, isidlo sasemini, noma isidlo sakusihlwa. Cishe yonke imindeni inezinhlobonhlobo zayo zeklabishi laseShayina elivutshiwe, iresiphi yalo edluliselwa ezizukulwaneni ngezizukulwane. Ukukhiqizwa kwe-kimchi, ebizwa ngokuthi uKim Jung, kuyisiko lasendulo futhi isohlwini lwamagugu amasiko angaphatheki.
E-kimjang, bonke abesifazane emndenini owandisiwe bayahlangana bese bechitha usuku lonke benza i-kimchi - phela, kufanele yanele ubusika bonke. Kuye ngeresiphi, isidlo sikazwelonke saseKorea senziwe ngeklabishi laseShayina, ama-leeks, i-ginger, i-radish, i-chili, nekhukhamba. Amakhulu ambalwa amakhanda eklabishi angacutshungulwa kalula. Kodwa-ke, uKim Jang akagcini nje ngokwenza i-kimchi kodwa futhi mayelana nokuqinisa ukubumbana komphakathi phakathi komndeni kanye nomakhelwane).
Ngokwesiko, i-kimchi ibiliswa emiphongolweni yobumba futhi igcinwe kuyo izinyanga ezimbalwa. Uma zingekho iziqandisi, kwambiwa izimbiza zobumba engadini ngakho kwakuhlale kukhona. Namuhla, iKorea ineziqandisi ze-kimchi ezasungulwa ngokukhethekile ukuze zigcine ukudla kwezwe.
Izithako zemifino evutshiwe
Ukuze uthole okuhlukile okwethulwa lapha udinga:
- Isitsha esikhulu noma ibhodwe
- Ipuleti noma isivalo esingena nje (unganaki!) endishini
- I-Pestle noma i-spoon enkulu yokupheka yokuhlanganisa
- Into yokukhononda ngengilazi
- izimbiza zamasoni
- usawoti wolwandle
Ukulungiswa kwemifino evutshiwe
Uma unazo zonke izithako kanye nezinsiza ndawonye, ungaqala ngale ndlela elandelayo:
- Geza imifino kahle futhi uthathe izingcezu ezilingana ne-bite, bese uphonsa ngosawoti kanye nanoma yiziphi ezinye izinongo ozithandayo. Okuqukethwe kukasawoti okuphelele ngu-2% wesisindo semifino.
- Hlanganisa futhi uhlanganise kuze kube yilapho i-brine ihlanganisa ngokuphelele imifino. Uma i-brine inganele, ungangeza namanzi.
- Engeza imifino endishini kanye ne-brine. Bese ubeka ipuleti ngqo phezu kwemifino ukuze ukhiphe noma yimuphi umoya osele. Okufanelekile, amanzi anosawoti kufanele futhi amboze ipuleti - ngale ndlela umoya ungaphuma kodwa imifino ayintanti phezulu. Ipuleti libe selisindwa ngengilazi esindayo, isibonelo. Kufanele wenze isiqiniseko sokuthi kusekhona isikhala esisele emaphethelweni esitsha, njengoba uketshezi luzoqala ukubhamuza ngesikhathi sokuvutshelwa futhi lungachichima.
- Imifino kufanele manje ime ekamelweni lokushisa okungenani izinsuku ezingu-5 kuya kweziyi-7.
Manje ungenza ukuhlolwa kokunambitha kokuqala. Lapho ukuvutshelwa isikhathi eside, ukunambitheka kushuba kakhulu futhi isikhathi eside nempilo yeshalofu. - Imifino ibe isigcwaliswa ezitsheni ezibilisiwe zokulondoloza kanye ne-brine, ivalwe ngokuqinile, futhi igcinwe esiqandisini noma ekamelweni elipholile. Isiqandisi sizomisa ukuvutshelwa ngangokunokwenzeka, kodwa sisazoqhubeka kancane, ikakhulukazi uma izimbiza zingafakwa esiqandisini. Ngakho-ke, izibuko akufanele zigcwaliswe phezulu lapha noma, ukuze kungabikho lutho olungachichima.
- Ukudla okuvutshiwe kufanele kufakwe efrijini izinyanga ezimbalwa.
Yilokhu okwenzekayo lapho uvubela
Inqubo yokuvutshelwa ngemuva kwale ndlela yokulondoloza emnene ingachazwa kalula ngokusebenzisa isibonelo esingenhla sokuvutshelwa kwe-lactic acid: imifino eqoshiwe ixubene nosawoti bese icutshungulwa ukuze kwakhiwe lokho okubizwa ngokuthi i-brine. Ngakolunye uhlangothi, usawoti ukhipha amanzi emifino futhi uvimbele amabhaktheriya abolayo noma isikhunta ekubumbeni. I-brine kufanele ivale ngokuphelele imifino ukuvimbela umoya-mpilo ekufinyeleleni imifino. Ngoba umoya-mpilo ungaheha amagciwane abolayo kanye/noma isikhunta singakheka.
Akwazi ukungena emoyeni kodwa avikelekile, amabhaktheriya e-lactic acid manje angaqala ukuvutshelwa kwe-lactic acid: isitashi noshukela kuguqulwa kube i-lactic acid, eyenza indawo ene-acidic. Lokhu kunikeza imifino iphunga layo elimuncu futhi ngokulandelayo, kuqinisekisa ukuthi awekho amabhaktheriya abolayo futhi akukho sikhunta esingahlala. Ngenxa yalokho, imifino evutshiwe iba neshalofu elide lokuphila.
Amasiko okuqala okuvutshelwa
Kodwa avelaphi ngempela la ma-microorganisms? Uma ufuna ukukhiqiza imifino ene-lactic acid evutshelwe, kuvame ukuba nalawa magciwane anele emifino (okungcono imifino ephilayo).
Kodwa uma ufuna ukwenza i-kefir, i-yogurt, i-tempeh, noma i-kombucha, isibonelo, kufanele wengeze isiko lebhaktheriya, okuthiwa isiko lokuqala, ukuze inqubo yokuvutshelwa iphumelele. Ungathenga amasiko anjalo okuqala ku-inthanethi, kodwa futhi kwezinye izitolo zokudla zezempilo kanye nezitolo zokudla zezempilo.
I-Tempeh isiko lokuqala
Isiko lokuqala le-temeh liqukethe ukhunta i-Rhizopus Oligosporus. I-Tempeh yenziwe ngobhontshisi wesoya - lezi zisebenza njengendawo yokuzalela ukhunta. I-Rhizopus Oligosporus ikhula futhi igqoke ubhontshisi wesoya, iwenze isinkwa esiqinile.
Isiko lokuqala le-miso namasoso wesoya
Ukuze wenze eyakho i-miso nesoso yesoya, udinga isiko lokuqala elibizwa ngokuthi i-koji. Leli irayisi elibilisiwe elisetshenziswa ezitsheni eziningi zendabuko ku-cuisine yaseJapane. I-Koji ingatholakala ezitolo zase-Asia noma ezitolo ze-inthanethi ezinemikhiqizo yaseJapane. Uma ufuna ukwenza ikoji ngokwakho, udinga isikhunta i-Aspergillus oryzae njengesiqalisi. Lokhu kuyatholakala nasezitolo eziku-inthanethi ezishiwo.
Isiko lokuqala le-kefir yamanzi
I-kefir yamanzi, okungukuthi i-vegan kefir, ngeshwa ayitholakali kwezohwebo, kodwa ungakwazi ukuzenzela yona kalula. Kulokhu udinga okuthiwa amakristalu e-kefir: Lezi zihlanganisa imvubelo kanye namabhaktheriya e-lactic acid, ahlangene ndawonye ngama-clumps amancane - amakristalu.
Ukuvubela kudala ama-flavour ahlukahlukene
Siphinde sibe nalawa ma-microorganisms okufanele sibonge ngobuningi be-flavour eba khona ngesikhathi sokuvutshelwa. Futhi njengoba kuhluke ngendlela okuthandwa ngayo, kunjalo namagciwane asebenzayo. Isibonelo, amabhaktheriya e-acetic acid kuviniga we-apula cider, isikhunta esithile ku-tempeh noshizi othambile, kanye namabhaktheriya e-lactic acid ku-yogurt ne-kimchi aholela ekuvubeleni futhi adale le zinhlobonhlobo zama-flavour.
Ukuvutshelwa kusebenza njengesithuthukisi ukunambitheka kwemvelo. Isikhathi sokugcina sibalulekile: uma kugcinwa isikhathi eside ukudla okuvutshiwe, kuba ne-asidi eyengeziwe - okungenani endabeni yemifino. Ukugcina emazingeni okushisa apholile kakhulu, kodwa hhayi ngokuphelele, kumisa ukuvutshelwa. Lokhu kungashintsha ukunambitheka kancane.
Yingakho ukudla okuvutshiwe kunempilo
Izitsha ezivutshiwe azigcini nje ngokunambitha okuhlukile manje, kodwa futhi zinempilo kakhulu. Amagciwane angama-probiotic ahlala ekudleni okuvutshiwe nawo ayingxenye yezitshalo zethu zamathumbu. Futhi yilokhu kanye okudlala indima ebalulekile emasosheni ethu omzimba.
Ukuphila kwe-flora yamathumbu, kungcono ukuthi kungavimbela ukubuthwa kwama-pathogens, impilo ye-mucosa yamathumbu ibe ngcono futhi umuntu uvikelekile ezifweni ezingapheli zazo zonke izinhlobo.
Amabhaktheriya angama-probiotic avela ekudleni okuvutshiwe manje anesandla ekuchazweni kwezitshalo zamathumbu ezinempilo nezilinganiselayo. Njengokuvubela ekudleni, amagciwane asemathunjini akha indawo ene-acidic kancane, okwenza kube nzima ukuthi amagciwane adala izifo aphile lapho ( 2Trusted Source ). Amagciwane aziwa kakhulu angama-probiotic, isibonelo, i-lactobacteria (= i-lactic acid bacteria) kanye ne-bifidobacteria.
Ukwengeza, amabhaktheriya e-probiotic asevele ephula izakhiwo zamaseli zokudla okuhambisanayo ngesikhathi sokuvutshelwa - kuthiwa, ngomqondo ongokomfanekiso, asevele egayiwe. Lokhu kwenza kube lula ukugaya emizimbeni yethu. Ngakho-ke, ngokubilisa, ungenza kalula ukudla kwakho kwe-probiotic ekhaya.
Ukubuyekezwa kuka-2017, okushicilelwe kumagazini i-Critical Reviews in Food Science and Nutrition, kuhlole izifundo ezimbalwa mayelana nokudla okuvutshiwe futhi kwathola ukuthi ukudla okuvutshiwe, njengemifino, izithelo, i-miso paste, noviniga, kunezinzuzo ezihlukahlukene. Ngokwesibonelo, anciphisa amathuba okuba nesifo sikashukela, umfutho wegazi ophakeme, ukukhuluphala ngokweqile, isifo sohudo ne-thrombosis. Kungakanani ukudla okuvutshelwe abantu okufanele bakudle ukuze bazuze kulezi zakhiwo, nokho, kusadingeka kuqhutshekwe nophenyo.
Le mifino ifanele ukuvutshelwa
Ngakho manje uyazi ukuthi ukuvutshelwa kusebenza kanjani kanye nezinzuzo zako. Manje ungazama ngokwakho. Ayikho imingcele ekudaleni kwakho: Ungasebenzisa zonke izinhlobo zemifino, isibonelo, upelepele, ama-courgettes, i-beetroot, i-broccoli, ama-radishes, i-fennel, ama-olives amasha, i-chili, ukhukhamba, u-garlic, amakhowe, ama-radishes, noma utamatisi.
Vele ukhumbule ukuthi ukuvumelana kwemifino nakho kuzoshintsha ngesikhathi sokuvutshelwa. Nakuba imifino ethambile enjengotamatisi ibhidlika ngokushesha, izinhlobo eziqinile ezifana nekholifulawa zigcina ukuluma okuqinile. Ukungaguquguquki kuncike ekutheni imifino ivutshelwe isikhathi esingakanani.
