I-Gut Feeling: Kungani i-Sauerkraut Iwukudla Okuphezulu Kwempilo Yakho Yokugaya

Isitsha sokhuni esigcwele i-sauerkraut esihlotshiswe nge-parsley nama-peppercorn etafuleni lokhuni lasemaphandleni, elizungezwe ugalikhi, iklabishi, namabhodlela. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukubuyekezwa kwango-2021 kuthole ukuthi ukudla okubilisiwe njenge-sauerkraut kwandisa ukuhlukahluka kwamagciwane amathumbu. Ama-probiotic ayo kanye nezakhamzimba kufanelana nokuhlakanipha kwasendulo nokuphila kahle kwanamuhla. Lokhu kudla kwemvelo kuhlanganisa isiko kanye nezinzuzo ezisekelwa yisayensi.

Okuthathwayo Okubalulekile

• I-Sauerkraut iyiklabishi elibilisiwe elineminyaka engaphezu kuka-2,000 lisetshenziswa.
• Ama-probiotic ayo athuthukisa impilo yamathumbu kanye nokuhlukahluka kwamagciwane.
• Izifundo zihlobanisa lokhu nokuvuvukala okuphansi kanye nokunciphisa ingozi yomdlavuza okungenzeka.
• Inekhalori ephansi futhi icebile ngezakhamzimba, inamavithamini afana nevithamini C kanye nefayibha.
• Isekelwa yisiko nesayensi njengokudla kwemvelo kwempilo enhle.

Iyini i-Sauerkraut futhi yenziwa kanjani?

I-Sauerkraut ukudla okubilisiwe okumnandi okwenziwe ngeklabishi eliqoshiwe. Eminyakeni engu-2,000 eyedlule, kwakuyindlela yokugcina imifino isha futhi iphephile ukuyidla ngaphambi kokuba kube neziqandisi.

Ukuze wenze i-sauerkraut, uqala ngokusika iklabishi bese ulixuba nosawoti. Amabhaktheriya e-lactic acid emaqabungeni eklabishi adla ushukela, okwenza i-lactic acid. Le acid isiza ukulondoloza iklabishi futhi ikhulise amabhaktheriya amahle. I-sauerkraut eyenziwe ekhaya igcina la mabhaktheriya aphilayo, ngokungafani nezinhlobo ezithengwa esitolo.

• Sika iklabishi kancane ukuze ukhiphe ujusi walo wemvelo.
• Hlanganisa nosawoti ukuze ukhiphe umswakama, udale usawoti.
• Faka ebhodweni elihlanzekile, ucindezele kuze kube yilapho iklabishi licwiliswa ngaphansi koketshezi ukuze kuvinjelwe isikhunta.
• Mboza ngeqabunga leklabishi noma ngesembozo, bese uvumela ukuthi libile ekamelweni lokushisa amasonto angu-1-4.
• Uma sekulungile, faka efrijini ukuze unciphise ukubila futhi wandise isikhathi sokuphila.

Ukubilisa kwendabuko kusebenzisa amabhaktheriya emvelo, kuyilapho izindlela zesimanje zisebenzisa izindawo ezilawulwayo. I-sauerkraut eyenziwe ekhaya ihlala izinyanga eziningi uma igcinwe kahle. Akuyona nje iklabishi eligciniwe kodwa ukudla okugcwele ama-probiotics kanye nezakhamzimba, ngenxa yokubilisa.

Iphrofayili Yokudla Okunempilo ye-Sauerkraut

I-Sauerkraut yaziwa njengokudla okunama-calorie aphansi okunezinzuzo ezinhle zokudla okunempilo. Inkomishi eyodwa (142g) inama-calories angu-27 kuphela kodwa inamavithamini namaminerali abalulekile. Nasi isizathu sokuba ikhetheke:

• I-Vitamin C: 17.9mg (20% DV) iqinisa amasosha omzimba futhi isiza ekulungiseni izicubu.
• I-Vitamin K: 19.6mcg (16% DV) iqinisa amathambo futhi isiza ukujiya kwegazi.
• I-fibre: amagremu ama-4 ngendebe ngayinye, okusiza ekugayweni kokudla okunempilo.
• I-iron, i-manganese, ne-potassium kuthuthukisa amandla kanye nokusebenza kwe-metabolic.

Ukubilisa kwenza izakhamzimba ezifana nensimbi ne-zinc kube lula ukuzimunca kunaseklabishini eluhlaza. Khetha i-sauerkraut eluhlaza noma eyenziwe ekhaya ukuze ugcine i-vitamin C eningi kanye nama-probiotic. I-sauerkraut ekheniwe ingase ilahlekelwe izakhamzimba ezithile ngesikhathi sokucubungula.

Okuqukethwe kwayo yi-vitamin K kuhle kakhulu empilweni yenhliziyo kanye nokulinganisela kwe-calcium. Lokhu kudla okumnandi kukhombisa ukuthi ungathola ukudla okunomsoco okuningi ngaphandle kokudla amakhalori amaningi.

I-infographic ekhombisa izakhiwo zokudla okunempilo ze-sauerkraut kanye nezinzuzo zezempilo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ama-Probiotics: Ubuhle Obuphilayo ku-Sauerkraut

I-Sauerkraut ingaphezu nje kokudla okumnandi. Iyindawo enamandla yezinhlobo eziphilayo ze-probiotic. Lawa mabhaktheriya awusizo, njenge-Lactobacillus, asiza ukugcina amathumbu akho ephilile. Alinganisela i-microbiome endleleni yakho yokugaya ukudla.

Ngokungafani nezinye izithako eziningi, i-sauerkraut ngokwemvelo inezinhlobo ezingama-probiotic ezingaba ngu-28. Lokhu kudala ibutho elihlukahlukene lamagciwane. Asebenza ndawonye ukusekela impilo yakho.

Amabhaktheriya abalulekile awusizo ku-sauerkraut afaka phakathi i-Lactobacillus plantarum kanye ne-Lactobacillus brevis. Lezi zinhlobo zisiza ekugayweni kokudla futhi zikhiqize amavithamini. Ziphinde zivimbele amagciwane ayingozi futhi ziqinise amasosha omzimba wakho.

• Isekela impilo yamathumbu ngokukhulisa amagciwane awusizo
• Kuthuthukisa ukumuncwa kwezakhamzimba ngama-enzyme emvelo
• Kunganciphisa ukuqunjelwa futhi kusekele ukugaya ukudla njalo

I-sauerkraut evutshelwe ngokwemvelo inikeza ama-probiotic ngendlela ehlukile. I-matrix yokudla ivikela amagciwane ngesikhathi sokugaya ukudla. Lokhu kuqinisekisa ukuthi amagciwane amaningi afinyelela emathunjini akho ephila.

Ama-probiotic okuhweba avame ukuba nohlobo olulodwa noma ezimbili kuphela. Kodwa ukuhlukahluka kwe-sauerkraut kunikeza izinzuzo ezibanzi. I-fiber yayo isebenza futhi njenge-prebiotic, yondla izitshalo zamathumbu ezikhona ukuze zikhule.

Khetha izinketho ezingaphekwanga ukuze ulondoloze amasiko aphilayo. Ukuphakelwa kwenkomishi engu-¼ nsuku zonke kungasiza ohlelweni olunempilo lwamathumbu. Lokhu kuvula indlela yokuphila kahle iyonke.

Izinzuzo Zempilo Yokugaya Ukudla Okujwayelekile Kwe-Sauerkraut

Amathumbu akho ayikhaya lamagciwane angaphezu kwezigidigidi ezingu-38 asiza ekugayweni kokudla. Ama-probiotic e-Sauerkraut asekela le ndawo, evikela ubuthi namagciwane ayingozi. I-sauerkraut engaphekwanga inezinhlobo eziphilayo eziqinisa isithiyo sakho samathumbu, zinciphise ingozi yokuvuvukala kwamathumbu kanye nesifo samathumbu esivuzayo.

Isilinganiso esisodwa se-sauerkraut sikunikeza amagremu ama-2 e-fiber. Le fibre isebenza njenge-prebiotic, yondla amabhaktheriya amahle. Iphinde isize ekuqunjweni futhi igcina ukuhamba kwamathumbu njalo. Ucwaningo lubonisa ukuthi ama-probiotic angasiza ngezimpawu ze-IBS njengokuqunjelwa kanye nokungajwayelekile, kodwa kudingeka izifundo ezengeziwe. Ama-enzyme e-Sauerkraut nawo asiza ekugayeni ukudla, okwenza ukugaya kube lula.

• Ukwelashwa kwe-IBS: Izinhlobo ze-probiotic ezifana ne-Lactobacillus zinganciphisa ukuvuvukala okuhlobene nezimpawu ze-IBS.
• Imiphumela yokulwa nokuvuvukala: Ukubilisa kudala ama-organic acid athulisa ukuvuvukala kwamathumbu.
• Ukuhlanza umzimba ngendlela yemvelo: Izitshalo zamathumbu ezikhuliswa yi-sauerkraut ziyasiza ekuqedeni ubuthi, zinciphise ukucindezeleka kokugaya ukudla.

Vala i-sauerkraut yegolide embizeni yengilazi enamasiko ama-probiotic agcweleyo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukusekelwa Kwamasosha Omzimba Okuvela Ekudleni Okubilisiwe

Amathumbu akho ahlala amangqamuzana omzimba afinyelela ku-70%. Ama-probiotic e-Sauerkraut asiza ukugcina amathumbu akho ephilile. Lokhu kuqinisa amasosha omzimba akho. Amagciwane amahle aku-sauerkraut aqeqesha amasosha omzimba akho ukulwa nezinsongo.

Ama-antioxidants afana ne-vitamin C ku-sauerkraut avikela amangqamuzana akho omzimba ekulimaleni. Ukubilisa kwenza futhi amaminerali afana ne-iron ne-zinc kube lula ukuwamunca. Lezi zakhamzimba zisiza ekugcineni amasosha omzimba wakho eqinile.

• Amakhemikhali alwa nokuvuvukala ku-sauerkraut anciphisa ukuvuvukala okungapheli, okuyisisusa esaziwayo sobuthakathaka bokuzivikela komzimba.
• Izifundo zibonisa ukuthi ukudla okubilisiwe kunganciphisa izimpawu zokuvuvukala njenge-cytokines, okuphazamisa ibhalansi yomzimba.
• Ukusetshenziswa komlando kwamatilosi ukuvimbela i-scurvy kugqamisa indima yayo ekuvimbeleni umkhuhlane ngo-vitamin C kanye nokusekelwa kwama-probiotic.

Izifundo zakamuva ziphakamisa ukuthi ukudla i-sauerkraut njalo kunganciphisa ingozi yakho yokugula. Imiphumela yayo yokulwa nokuvuvukala ifana neyezinye ukudla okulwa nokuvuvukala. Lokhu kwenza iklabishi elibilisiwe libe yindlela yemvelo yokuqinisa ukuzivikela kwakho ezifweni.

I-Sauerkraut Yempilo Yenhliziyo Nokuphathwa Kwe-Cholesterol

I-Sauerkraut ilungele inhliziyo yakho. Ine-fiber kanye nama-probiotic. Inkomishi ngayinye inamagremu angu-4 e-fiber, okusiza ukususa i-cholesterol. Lokhu kunganciphisa amazinga akho e-cholesterol.

Ama-probiotics atholakala ku-sauerkraut angasiza futhi ekwehliseni umfutho wegazi. Asebenza ngokuthinta ama-enzyme emithanjeni yegazi.

I-Vitamin K2 etholakala ku-sauerkraut nayo ibalulekile. Itholakala kuma-microgram angu-19 ngendebe ngayinye. I-Vitamin K2 isiza ukugcina i-calcium ingangeni emithanjeni yegazi, okungavimbela izifo zenhliziyo.

Ucwaningo lwaseStanford lubonise ukuthi ukudla ukudla okubilisiwe njenge-sauerkraut kuyazuzisa. Abahlanganyeli babone:

• I-LDL ephansi ngo-10% (i-cholesterol embi)
• I-HDL ephezulu (i-cholesterol enhle)
• Umfutho wegazi we-systolic wehlisiwe ngamaphuzu angu-8

Kodwa, i-sauerkraut ine-939 mg ye-sodium ngendebe ngayinye. Lokhu kungaba ukukhathazeka ngokuphathwa komfutho wegazi. Ukuyidla ngokulinganisela kubalulekile. Ngale ndlela, ungajabulela izinzuzo zayo ngaphandle kwe-sodium eningi kakhulu.

I-Sauerkraut futhi inevithamini C kanye ne-fiber, elwa nokuvuvukala. Lokhu kuhle enhliziyweni yakho. Ukufaka i-sauerkraut ekudleni kwakho kungasiza ukugcina umfutho wegazi lakho ulawulwa. Kuyindlela emnandi yokuvimbela izifo zenhliziyo ngaphandle kokulahlekelwa ukudla okunomsoco.

Ukuphathwa Kwesisindo kanye Nezinzuzo Ze-Metabolic

I-Sauerkraut ilungele labo abazama ukunciphisa isisindo ngoba inama-calories aphansi futhi ine-fiber eningi. Inkomishi ngayinye inama-calories angu-27 kuphela kodwa ifaka amagremu angaphezu kwangu-4 e-fiber, okuyi-13% yalokho okudingayo nsuku zonke. Lokhu kukusiza uzizwe usuthi isikhathi eside futhi kugcina ushukela wakho egazini ulinganisela.

Ucwaningo lubonisa ukuthi ukudla ukudla okune-fiber eningi, njenge-sauerkraut, kungakusiza ukwehlisa isisindo ngaphandle kokudla okuqinile. Kuyisinqumo esihlakaniphile kunoma ubani ofuna ukulawula isisindo sakhe.

Ama-probiotics aku-sauerkraut angase futhi athuthukise imetabolism yakho. Lawa magciwane amahle athinta indlela umzimba wakho omunca ngayo izakhamzimba futhi agcine ngayo amafutha. Izifundo zezilwane ziphakamisa ukuthi ama-probiotics anganciphisa ukumuncwa kwamafutha futhi athuthukise impilo yemetabolism.

Nakuba izifundo zabantu ziqhubeka, imiphumela yokuqala iyathembisa. Ibonisa ukuthi la magciwane awusizo angasiza ekugcineni amathumbu akho ephilile, okubalulekile ekulawuleni isisindo.

I-fibre ekwi-sauerkraut nayo iyasiza ekulawuleni amazinga kashukela egazini. Ivimbela ukunyuka okungazelelwe kanye nokwehla okungaholela ekudleni ngokweqile. Ucwaningo lwango-2015 luthole ukuthi ukudla amagremu angu-30 e-fibre nsuku zonke kungasiza ekunciphiseni isisindo, ngisho nangaphandle kwezinye izinguquko zokudla.

Ukunambitheka okumuncu kwe-sauerkraut kanye nokuthungwa okuqinile nakho kunganciphisa izifiso. Ukuyifaka kumasaladi, amasangweji, noma njengesidlo sakusihlwa kungathuthukisa ukudla kwakho. Khumbula nje ukukhetha izinhlobo ezine-sodium ephansi ukuze ugweme usawoti omningi.

Ukuxuba i-sauerkraut nokusanhlamvu okuphelele noma amaprotheni kungenza ukudla kwakho kwanelise kakhudlwana. Akuyona ikhambi elimangalisayo, kodwa kuyisengezo esibalulekile kunoma yikuphi ukudla okukhathalela isisindo.

Izakhiwo Zokulwa Nokuvuvukala ze-Sauerkraut

I-Sauerkraut inezakhamzimba ezikhethekile kanye nenqubo yokubilisa elwa nokuvuvukala. Ama-antioxidants eklabishi ayaqina ngesikhathi sokubilisa. Lokhu kwenza ama-compound alwa nokuvuvukala okungapheli.

Lezi zinhlanganisela zivula ama-glucosinolates, ziphenduke ama-isothiocyanates. Lezi ziyizilwi ezinamandla zokulwa nokuvuvukala kanye nama-free radicals.

I-Indole-3-carbinol ku-sauerkraut ivimba ama-enzyme ayingozi abangela ukuvuvukala. Ucwaningo lwango-2022 luthole ukuthi inamandla aphezulu okulwa nokulwa nokucindezeleka kwe-oxidative.

Lokhu kwenza i-sauerkraut ibe yinhle kakhulu ekudleni okulwa nokuvuvukala.

Ukudla njalo i-sauerkraut kunganciphisa izimpawu zokuvuvukala njengeprotheni esabela ku-C. Izifundo zibonisa ukuthi iyasiza ngezinkinga ze-arthritis kanye nokugaya ukudla. I-vitamin C kanye ne-fiber yayo kukhulisa nempilo yomzimba kanye neyamathumbu, kunciphisa ukuvuvukala.

• Ama-glucosinolates aguqulwa abe yi-isothiocyanates ngesikhathi sokubilisa.
• I-Indole-3-carbinol isiza ukulinganisela kwama-hormone kanye nokunciphisa ukuvuvukala.
• Ama-antioxidants afana ne-vitamin C aqeda ama-free radicals.

Ukudla i-sauerkraut kanye nokunye ukudla okulwa nokuvuvukala kuthuthukisa impilo. Inani elincane nsuku zonke lihle ngaphandle kwe-sodium eningi. Khetha njalo i-sauerkraut engaphekwanga ukuze uthole ama-probiotic amahle kakhulu.

Impilo Yobuchopho Nokuthuthukiswa Kwemizwa

Ucwaningo lubonisa ukuthi ama-probiotic e-sauerkraut asiza impilo yengqondo ngokusebenzisa i-axis yamathumbu nobuchopho. Lokhu kuxhumana phakathi kokugaya ukudla nobuchopho kuthinta imizwa, inkumbulo, kanye nemizwa. Ukudla ukudla okuvundisiwe njenge-sauerkraut kungalinganisa amakhemikhali obuchopho ahlobene nempilo yengqondo.

Iningi le-serotonin yethu, esiza ukulawula isimo sengqondo, lenziwa emathunjini. Ama-probiotics ku-sauerkraut asekela amathumbu anempilo. Lokhu kungasiza ubuchopho futhi kunciphise ukucindezeleka nokukhathazeka ngokugcina i-microbiome yamathumbu ilinganisela.

• Izifundo zibonisa ukuthi izinhlobo ze-Lactobacillus ku-sauerkraut zandisa ukutholakala kwe-serotonin, zisekela ukuqina kokucindezeleka, futhi zinciphise i-cortisol.
• Isivivinyo samasonto amathathu nge-Lactobacillus casei sibonise ukuthuthuka kwemizwelo kubahlanganyeli abanezimpawu zokucindezeleka okuncane.
• I-Bifidobacterium lactis ihlotshaniswa nokusetshenziswa kangcono kwe-glucose, okusiza ukusetshenziswa kwamandla obuchopho kanye nokucaca kwengqondo.

Ubuchopho obukhazimulayo obuxhunywe emathunjini aphilayo anezitshalo ezincane ezimibalabala, ezifanekisela i-axis yobuchopho. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ucwaningo lwasekuqaleni luyakhuthaza, kodwa izifundo eziningi zisezilwaneni. Izivivinyo zabantu zimbalwa kodwa ziphakamisa ukuthi ama-probiotic anganciphisa ukukhathazeka ngo-30-40% kwezinye izimo. Ukudla okufana ne-sauerkraut kunikeza ama-prebiotic nama-probiotic okondla amabhaktheriya amahle amathumbu. Lokhu kunganciphisa ukuvuvukala okuhlobene nezinkinga zempilo yengqondo.

Ochwepheshe bathi ukudla i-sauerkraut ngokudla okunempilo kungathuthukisa impilo yengqondo. Akuyona ikhambi kodwa kuyindlela yemvelo yokusekela ukusebenza kobuchopho kanye nenhlalakahle yemizwa. Khuluma njalo nabahlinzeki bezempilo ngezinkinga ezinkulu zempilo yengqondo.

Indlela Yokufaka I-Sauerkraut Ekudleni Kwakho Kwansuku Zonke

Ukuthola izindlela ezintsha zokusebenzisa i-sauerkraut kwenza kube lula ukuyifaka ekudleni kwakho. Ukunambitheka kwayo okumuncu kuletha i-probiotic kunoma yisiphi isidlo. Ungayithola indawo yayo ekhishini lakho, kungaba ngesidlo sasekuseni, sasemini, noma sakusihlwa.

• Yifake kumasangweji noma kuma-wraps ukuze uthole ukusonta okumnandi.
• Hlanganisa namazambane acutshunguliwe ukuze kube isidlo esimnandi esiseceleni.
• Faka isinkwa esithosiwe se-avocado noma amaqanda aqhekeziwe ukuze uthole amandla okuthuthukisa ama-probiotic.
• Faka isaladi ye-tuna noma yenkukhu ukuze uthole ukunambitheka okwengeziwe.
• Sebenzisa njenge-topping ye-pizza noma njenge-taco filling ukuze uthole ukujula okumnandi.

Ukuze uyisebenzise nsuku zonke, hlose izipuni ezingu-1-2 ngosuku. Khipha amanzi ahlanzekile ukuze ugweme ukumanzisa, futhi ugweme ukuwafudumeza ukuze ulondoloze ama-probiotic. Thola ubuciko ngemibono yokudla njengokuxuba i-sauerkraut ibe yizicucu, ukuyifaka ezitsheni zokusanhlamvu, noma ukuyigoqa ibe yinhlama yekhekhe likashokoledi ukuze uthole umswakama omangalisayo.

Hlanganisa namaprotheni afana nenhlanzi eyosiwe noma i-tofu ukuze uthole ukudla okulinganiselayo. Zama kusobho, amasaladi, noma njengesidlo esiphundu esixutshwe namakinati nezithelo ezomisiwe. Ukuhlola ngale mibono kuguqula i-sauerkraut ibe yinto eyinhloko ekhishini ethuthukisa kokubili ukunambitheka kanye nokudla okunomsoco.

Ukwenza i-Sauerkraut Yasekhaya: Umhlahlandlela Wesinyathelo Ngesinyathelo

Ukulungele ukwenza i-sauerkraut yakho ozenzela yona? Landela lezi zinyathelo ezilula ukuze udale ama-probiotic amnandi asekhaya. Uzodinga iklabishi, usawoti, kanye nembiza ehlanzekile.

Izithako namathuluzi

• Iklabishi eluhlaza okotshani engamakhilogremu angu-5 (ngesilinganiso seklabishi esingu-32:1 kusawoti)
• 1.5 tbsp usawoti we-kosher ongenayo i-iodized
• Okuzikhethela: imbewu ye-caraway, igalikhi, noma izinongo
• Imbiza yengilazi enomlomo obanzi, ipuleti, isisindo (njengembiza encane), indwangu

1. Sika iklabishi kahle. Hlanganisa nosawoti kanye nezinongo ongazikhetha. Hlikihla imizuzu emi-5-10 kuze kube yilapho kuvela ujusi.
2. Faka ingxube ngokuqinile ebhodweni, uqinisekise ukuthi iklabishi lihlala licwiliswe ngaphansi koketshezi. Sebenzisa ibhodlela elincane njengesisindo.
3. Mboza imbiza ngendwangu ehlanzekile, uyibophe ngebhande lerabha. Gcina endaweni emnyama ku-65-75°F (18-24°C).
4. Hlola nsuku zonke. Susa noma yikuphi ukugqwala okumhlophe (okuvamile ngesikhathi sokubilisa iklabishi). Nambitha ngemva kwezinsuku ezi-3; vundisa kuze kufike ezinsukwini eziyi-10 ukuze uthole ukuthi ukugqwala okufunayo kuthambile.
5. Uma usuqedile, faka efrijini esitsheni esivaliwe izinyanga ezimbili noma ngaphezulu.

• Sebenzisa iklabishi elingokwemvelo njalo ukuze ugweme izithibi zamakhemikhali.
• Gcina izitsha zingabi namagciwane ukuze kuvinjelwe ukungcola.
• Lungisa isikhathi sokubilisa ngokusekelwe ekushiseni—ukubanda kunciphisa inqubo.

Zama ukwengeza ijinja, ama-beet, noma amajikijolo e-juniper kuma-probiotic akho enziwe ekhaya. Ngemizuzu engama-20 yokulungiselela, jabulela i-kraut emnandi necebile ngezakhamzimba ezinsukwini eziyi-7-10. Ivuvukala kamnandi!

Itafula le-Rustic eline-sauerkraut, i-kimchi, imifino efakwe emanzini anosawoti, kanye nembiza ebhibhidlayo yoketshezi oluvutshiwe. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Imiphumela Engase Ibe Khona Nezinto Okufanele Uzicabangele

I-Sauerkraut inezinzuzo eziningi, kodwa kunezinto okufanele uzicabangele. Ine-sodium eningi, okudingeka uyiqaphele. I-sodium eningi ingaba yimbi enhliziyweni noma ezinso zakho, ngakho-ke qaphela uma une-high blood pressure.

Funa i-sauerkraut ene-sodium ephansi noma uyihlanze kahle ukuze unciphise usawoti. Lokhu kungakusiza ukuthi uyijabulele ngaphandle kokukhathazeka nge-sodium.

Abantu abangakwazi ukumelana ne-histamine bangase bangazwani kahle ne-sauerkraut. Kungabangela ikhanda elibuhlungu noma ukulunywa yisikhumba. Uma uthatha imithi efana ne-MAOIs, gwema i-sauerkraut ngenxa ye-tyramine. Khuluma nodokotela njalo ngaphambi kokufaka i-sauerkraut ekudleni kwakho.

Uma uqala ukudla i-sauerkraut, ungase uzizwe unezinkinga zokugaya ukudla. Qala ngenani elincane, njengekota yendebe. Lokhu kusiza umzimba wakho ukuthi ujwayele. Ukudla okuningi kakhulu kungabangela igesi, ukuqunjelwa, noma ngisho nesifo sohudo.

• Gada ukudla i-sodium ukuze ugweme ukudlula imingcele yansuku zonke
• Gwema uma uthatha imithi yokucindezeleka ye-MAOI noma unesifo sokuzwela i-histamine
• Qala ngezingxenye ezincane ukuze kube lula ukulungisa ukugaya ukudla
• Xhumana nomhlinzeki wezempilo uma uthambekele ezinkingeni zezinso noma ezinkingeni zokuzivikela komzimba

Abesifazane abakhulelwe nezingane ezincane kufanele baqaphele ngokudla okubilisiwe. Kodwa abantu abadala abaningi bangadla i-sauerkraut ngobuningi obuncane. Khetha njalo i-sauerkraut esezingeni eliphezulu futhi uqaphele ubukhulu bokudla kwakho ukuze ujabulele izinzuzo zayo ngokuphephile.

Isiphetho: Ukwamukela i-Sauerkraut Njengengxenye Yendlela Yokuphila Enempilo

I-Sauerkraut iyibhuloho eliphakathi kwamasiko amadala nokudla okusha. Igcwele ama-probiotic athuthukisa impilo yamathumbu kanye nokuzivikela komzimba. Iphinde ibe namavithamini K no-C, i-fiber, kanye nama-antioxidants ukuze kube nempilo engcono.

Qala ngenani elincane, njengesipuni esisodwa ngosuku. Khetha izimbiza ezingaphekiwe ukuze uthole ukudla okuphilayo noma wenze ezakho ukuze ulawule usawoti. I-Sauerkraut imnandi kakhulu ngenyama, okusanhlamvu, noma amasaladi, okwengeza ukunambitheka okumnandi ekudleni.

Kungaphezu nje kokudla; kuyingxenye ebalulekile yendlela yokuphila yama-probiotic. Ukusetshenziswa njalo kusiza ekugayweni kokudla kanye nokumuncwa kwezakhamzimba. Kuhle futhi enhliziyweni yakho futhi kungathuthukisa ngisho nesimo sengqondo namandla.

Ukufaka i-sauerkraut ekudleni kwakho kuyisinyathelo esincane esiholela empilweni engcono. Ukunambitheka kwayo okuyingqayizivele kanye nezinzuzo zezempilo kuyenza ibe ukukhetha okuhle. Ungenza ukudla okunempilo kube umkhuba, imbiza eyodwa ngesikhathi.

Imbiza yengilazi ye-sauerkraut esagolide eneklabishi elisha, ummese, nosawoti wasolwandle phezu kwetafula le-rustic. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufunda Okuqhubekayo

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