Tinogona kunakidzwa nemiso kupfuura ndiro inonaka yemuto yauinayo usati wadya sushi. Ichi chikafu chakakosha muchikafu cheAsia uye tinogona kuchishandisa nenzira dzakasiyana.
Zvose-chinangwa miso inogona kuwedzera kuwedzera kweumami flavour kune zvaunofarira zvekudya, kubva pasta kusvika kune dessert. Kunyange zvazvo ichiri kuzivikanwa kune vakawanda, vanhu vanoiziva nayo vangangove vakaidya muchimiro cheJapan miso soup.
Chii?
Uyu soya bean paste yakaviriswa ine huwandu hwakawanda hweprobiotics. Aspergillus oryzae Ndiko kuomarara kweprobiotic kunowanikwa muchikafu ichi chinoshanda symbiotically nemabhakitiriya edu emudumbu. Ndiko kuti, inobatsira kukura 'yakanaka' madhirigi zvakanyanya tichibvisa iyo 'yakaipa' mabhakitiriya.
Nzira yekuvirisa, iyo inosanganisira kusanganiswa kwe WHO (fungus), soya uye munyu, ndiyo inokurudzira mabhakitiriya aya anobatsira anogona kuvandudza hutano hwematumbo.
Iwe unofanirwa kugara uchifunga kuti miso chikafu chine high sodium, saka kana uchiishandisa mukubika, haufanirwe kuisa munyu kana zvimwe zvingangove zvine munyu.
Chinhu chimwe chete chaunofanira kuchengeta mupfungwa ndechekuti kana uchiitenga unofanirwa kutarisa iyo nutritional label kuti dzivisa zvinodzivirira. Chinangwa chinofanira kunge chiri chekutsvaga zvigadzirwa zvisingasanganisire zvakawanda kupfuura mvura, organic soya, mupunga, munyu, uye koji. Mamwe marudzi anogonawo kunge ane algae kana bhari.
Propiedades
Miso ine huwandu hwakaringana hwemavhitamini anobatsira, zvicherwa, uye zvirimwa zvinosanganiswa. Mu28 gramu inowanzopa:
- Simba: 56 macalorie
- Carbohydrates: 7 gramu
- Mafuta: 2 gramu
- Mapuroteni: 3 gramu
- Sodium: 43% yemubhadharo wezuva nezuva unokurudzirwa
- Manganese: 12% yemubhadharo wezuva nezuva unokurudzirwa
- Vitamin K: 10% yemubhadharo wezuva nezuva unokurudzirwa
- Mhangura: 6% yemubhadharo wezuva nezuva unokurudzirwa
- Zinc: 5% yemubhadharo wezuva nezuva unokurudzirwa
Iinewo madiki mavhitamini B, calcium, iron, magnesium, selenium, uye phosphorous, uye inopa choline. Sezvineiwo, mhando dzakagadzirwa kubva kusoya beans dzinoonekwa dzakakwana mapuroteni masosi nekuti ane zvose zvinodiwa zvinokosha amino acids zvehutano hwevanhu.
Pamusoro pezvo, kuvirisa kunoshandiswa kugadzira miso kunoita kuti zvive nyore kuti muviri utore chikafu chirimo. Iyo yekuvirisa inosimudzirawo kukura kwe probiotic, mabhakitiriya anobatsira anopa hutano hwakasiyana-siyana.
Zvisinei, miso inewo munyu wakanyanya. Naizvozvo, kana tiri kudzora kunwa kwedu munyu, tingada kuonana nachiremba tisati tawedzera yakawanda pazvokudya.
Batsirwa
Miso inosanganisa uye ine hupfumi hwekudyara. Maitiro ekuvirisa anoshandiswa kuigadzira anogona kunyanya kubatsira, anogona kuwedzera kugaya, kubatsira immune system, uye kubatsira kurwisa chirwere.
Inovandudza kugaya
Kuve nemhando yakakodzera yebhakitiriya mudumbu kunobatsira kuchengetedza hutano hwehutu hweflora. Kuva neutano hwematumbo emaruva kwakakosha zvikuru nekuti kunobatsira kudzivirira muviri kubva kumabhakitiriya anokuvadza uye chepfu. Inovandudzawo kugaya uye inoderedza gasi, kuvimbiswa, uye manyoka ane chokuita nemishonga inorwisa mabhakitiriya kana kuputika.
A. oryzae ndiyo huru yeprobiotic strain inowanikwa mumiso. Sayenzi inoratidza kuti maprobiotics mune ino mwaka anogona kubatsira kuderedza zviratidzo zvine chekuita nedambudziko rekugaya, kusanganisira kuzvimba bowel chirwere. Mukuwedzera, iyo fermentation process inobatsirawo kuvandudza kugaya ne kuderedza kuwanda kweantinutrients mu soya.
Antinutrients imakemikari anowanikwa muzvokudya, kusanganisira soya uye zviyo zvinoshandiswa kugadzira miso. Kana tikatora maantinutrients, anogona kusunga kune zvinovaka muviri muura, zvichideredza kugona kwemuviri kuzvitora.
Inoderedza njodzi yegomarara
Miso inogona kupa dziviriro kune mamwe marudzi egomarara. Chekutanga chingava kenza. dumbu. Observational zvidzidzo zvakadzokorodza kuwana hukama pakati pekudya kwemunyu wakanyanya uye kenza yemudumbu. Nekudaro, kunyangwe yakakwira munyu, miso hairatidzike kuwedzera njodzi yekenza yemudumbu sezvinoita zvimwe zvekudya zvine munyu wakawanda.
Vanamazvikokota vanotenda kuti izvi zvinogona kunge zvichikonzerwa nemakemikari anobatsira anowanikwa musoya beans, ayo anogona kurwisa cancer inokonzeresa munyu.
Zvidzidzo zvemhuka zvinoshumawo kuti kudya miso kunogona kuderedza njodzi yekenza yemazamu. mapapu, colon, dumbu y mhamha. Izvi zvinoratidzika kuva zvechokwadi kune marudzi akaviriswa kwemazuva 180 kana kupfuura. Miso fermentation inogona kugara chero kubva kumavhiki mashoma kusvika kumakore matatu. Kazhinji kutaura, nguva refu yekuvirisa inoburitsa miso yakasviba, yakasimba-inonaka.
Muvanhu, zvidzidzo zvinoshuma kuti kugara uchinwa miso kunogona kuderedza njodzi yegomarara rezamu. chiropa uye zamu mu50-54%.
Inosimbisa immune system
Miso ine zvinovaka muviri zvinogona kubatsira immune system kushanda zvakanaka. Semuenzaniso, iyo probiotics mu miso inogona kubatsira kusimbisa intestinal flora, iyo inowedzera hutachiona uye inoderedza kukura kwebhakitiriya inokuvadza.
Zvakare, kudya kwakapfuma muprobiotics kunogona kubatsira kuderedza njodzi yekurwara uye kukubatsira kupora nekukurumidza kubva kuhutachiona, senge dzihwa. Pamusoro pezvo, kugara uchinwiswa kwezvikafu zvine probiotic-zvakapfuma se miso zvinogona kuderedza kudiwa kwemishonga inorwisa mabhakitiriya kurwisa hutachiona nekusvika 33%.
Njodzi dzinogona kuitika
Kushandiswa kweMiso kazhinji kwakachengeteka kune vanhu vazhinji. Zvisinei, ine munyu wakawanda. Naizvozvo, inogona kunge isiri sarudzo yakanaka kune vanhu vanofanirwa kudzikisira munyu yavo nekuda kwechirwere chekurapa.
Zvakare, mhando zhinji dzakagadzirwa kubva kusoya beans, izvo zvinogona kutariswa goitrogenic ari goitrogens makemikari anogona kuvhiringa kushanda kwamazuva ose kwethyroid gland, kunyanya kune avo vanotova nehutachiona husina kunaka.
Izvo zvakati, kana zvikafu zvine goitrogen zvakabikwa uye zvichidyiwa zvine mwero, zvinogona kunge zvakachengeteka kune wese munhu, kusanganisira avo vane thyroid matambudziko.
Maitiro ekushandisa miso mukubika?
Patinotenga miso kubika kumba, tinofanira kufunga nezvemavara. Kureva kuti, mavara akasviba anowanzobatanidzwa ne yakasimba uye ine saltier kuravira. Miso inonyanya kushandiswa uye inogona kushandiswa nenzira dzakawanda. Semuenzaniso, unogona kuishandisa kuvira muto, marinade, kana stew.
kuita marinade
Miso inogona kunge iri nyore uye inonaka marinade yehove kana huku. Tinongofanira kuisanganisa nemupunga wevhiniga uye puniji yeshuga yakasvibirira, uuye nayo kumota uye uite kuti itonhore tisati tashandisa.
Kunyange isiri imwe yemhando dzakanakisa dzekubika, inogona kuwedzera zvakasiyana uye zvinonaka zvitsva pakudya kwako.
Shingairira sechipfeko chesaladhi
Ingori chipunu chinogona kurunga chero ipi zvayo yakagadzirwa saladhi yekupfeka. Soybean paste inofamba zvakanyanya neginger, lime uye sesame kana mafuta omuorivhi.
Kana ukasarudza chidimbu chekutapira kuti uenzanise umami manotsi, unogona kuwedzera donho reagave syrup kana uchi.
sandwich kupfeka
Chero snack inogona kuitwa zvirinani nekapunu imwe yemiso, inova inonakidza kutsiva yenguva dzose zvinonhuwira. Iwe unongozoiparadzira pasangweji yako sezvaungaita nemayonnaise, hummus kana guacamole.
Sanganisa nezvinhu zvakabikwa
Sezvatakambotaura, chikafu ichi chine munyu mushure memunyu unogona kupa masiwiti akanyanya kuoma uye anonaka.
Kubata kunonaka, zvakajairika kuwedzera maspuni maviri epeanut butter kana chocolate chip cookies. Asi kuwedzera miso kuhupfu hwako kunowedzerawo hutano hwezvinhu zvako zvakabikwa nekuda kwekubatsira kweprobiotic.
sanganisa ne pasta
Miso ndiyo yakanakisa pairing ye pasta, ichigadzira yakapfuma, yakadzika, yakazara-muviri inonaka mumuto. Ingo wedzera zvipunu zviviri zve miso chena kune yako yaunofarira pasta muto uye simmer kwemaminitsi mashanu kusvika gumi usati washumira.