Iyini futhi ingeyani?

isitsha se-miso nesobho

Singajabulela i-miso ngale kwaleyo sitsha esimnandi sesobho onaso ngaphambi kokuthi udle i-sushi. Lokhu kudla kuyisisekelo sokudla kwase-Asia futhi singakusebenzisa ngezindlela ezihlukahlukene.

I-miso yezinjongo zonke ingeza ukunambitheka kwe-umami ekudleni kwakho okuthandayo, kusukela ku-pasta kuya ku-dessert. Nakuba kungaziwa kwabaningi, abantu abajwayelene nayo kungenzeka ukuthi bayidle njengesobho le-miso yaseJapane.

Kuyini lokhu?

Lona unamathisele we-soya ovutshiwe iqukethe inani elikhulu lama-probiotics. I-Aspergillus oryzae uhlobo oluthile lwama-probiotic atholakala kulokhu kudla okusebenza ngokuhambisana nama-bacteria ethu amathumbu. Okusho ukuthi, isiza ukukhulisa izinhlobo zethu 'ezinhle' nakakhulu ngenkathi isusa amagciwane 'amabi'.

Inqubo yokuvutshelwa, ebandakanya inhlanganisela ye ikhoji (isikhunta), i-soy nosawoti, yilokho okukhuthaza lawa mabhaktheriya anenzuzo angakwazi ukuthuthukisa impilo yamathumbu.

Kumele uhlale ukhumbula ukuthi i-miso iwukudla sodium ephezulu, ngakho-ke lapho uyisebenzisa eresiphi, akufanele ungeze usawoti noma okunye ukudla okungenzeka kube nosawoti.

Into eyodwa okufanele uyikhumbule ukuthi uma uyithenga kufanele uhlole ilebula lokudla okunempilo gwema amagcina. Umgomo kufanele kube ukubheka imikhiqizo engafaki okungaphezu kwamanzi, isobho lemvelo, ilayisi, usawoti, nekoji. Ezinye izinhlobo zingase futhi zibe ne-algae noma ibhali.

Ama-propiedades

I-Miso iqukethe inani elilinganayo lamavithamini azuzisayo, amaminerali, nezinhlanganisela zezitshalo. Ngo-28 amagremu ngokuvamile inikeza:

  • Amandla: 56 kilojoule
  • Ama-carbohydrate: 7 amagremu
  • Amafutha: 2 amagremu
  • Amaprotheni: 3 amagremu
  • Isodium: 43% wesibonelelo sansuku zonke esinconyiwe
  • IManganese: 12% wesibonelelo sansuku zonke esinconyiwe
  • Vitamin K: 10% wesibonelelo sansuku zonke esinconyiwe
  • Ithusi: u-6% wesibonelelo sansuku zonke esinconyiwe
  • I-Zinc: 5% wesibonelelo sansuku zonke esinconyiwe

Futhi iqukethe amanani amancane amavithamini B, i-calcium, insimbi, i-magnesium, i-selenium, ne-phosphorus, futhi ingumthombo we-choline. Kuyathakazelisa ukuthi izinhlobo ezenziwe ngobhontshisi wesoya zithathwa njengemithombo yamaprotheni aphelele ngoba ziqukethe wonke ama-amino acid adingekayo empilweni yomuntu.

Ukwengeza, inqubo yokuvutshelwa esetshenziselwa ukukhiqiza i-miso yenza kube lula ngomzimba ukumunca imisoco equkethe. Inqubo yokuvutshelwa iphinde ikhuthaze ukukhula kwe ama-probiotic, amabhaktheriya anenzuzo anikeza izinzuzo eziningi zezempilo.

Nokho, i-miso nayo inosawoti omningi. Ngakho-ke, uma silawula usawoti esiwudlayo, singase sifune ukubonana nodokotela ngaphambi kokwengeza usawoti omningi ekudleni.

isidlo esine-miso

Izinzuzo

I-Miso iyisinotho esishintshashintshayo futhi esinomsoco. Inqubo yokuvutshelwa esetshenziselwa ukuyikhiqiza ingaba yinzuzo ngokukhethekile, ingase ikhulise ukugaya, isize amasosha omzimba, futhi isize ekulweni nezifo.

Ithuthukisa ukugaya

Ukuba nohlobo olufanele lwebhaktheriya emathunjini kusiza ukugcina izimbali zamathumbu ezinempilo. Ukuba ne-flora yamathumbu enempilo kubaluleke kakhulu ngoba kusiza ukuvikela umzimba kuma-bacteria ayingozi kanye nobuthi. Iphinde ithuthukise ukugaya futhi inciphise igesi, ukuqunjelwa, kanye nesifo sohudo esihlobene nama-antibiotic noma ukuqunjelwa.

I-A. oryzae iwuhlobo lwe-probiotic oluyinhloko olutholakala ku-miso. Isayensi ikhombisa ukuthi ama-probiotics kulesi sinongo angasiza ekwehliseni izimpawu ezihlobene nezinkinga zokugaya ukudla, okuhlanganisa nesifo samathumbu esivuvukalayo. Ngaphezu kwalokho, inqubo yokuvutshelwa isiza ukuthuthukisa ukugaya ngo ukunciphisa inani lama-antinutrients kubhontshisi wesoya.

Ama-antinutrients yizinhlanganisela ezitholakala ngokwemvelo ekudleni, kuhlanganise nobhontshisi wesoya kanye nezinhlamvu ezisetshenziselwa ukwenza i-miso. Uma sithatha ama-antinutrients, angakwazi ukubopha imisoco emathunjini, enciphisa ikhono lomzimba lokuwadonsa.

Yehlisa ingozi yomdlavuza

I-Miso ingase inikeze isivikelo ezinhlotsheni ezithile zomdlavuza. Owokuqala kungase kube umdlavuza. isisu. Ucwaningo lokuhlola luye lwathola ngokuphindaphindiwe ukuxhumana phakathi kokudla okunosawoti omningi kanye nomdlavuza wesisu. Kodwa-ke, naphezu kokuqukethwe kukasawoti omningi, i-miso ayibonakali yandisa ingozi yomdlavuza wesisu njengokunye ukudla okunosawoti omningi.

Ochwepheshe bakholelwa ukuthi lokhu kungase kubangelwe yizithako ezinenzuzo ezitholakala kubhontshisi wesoya, okungenzeka zilwe nemiphumela ebangela umdlavuza kasawoti.

Ucwaningo lwezilwane luphinde lubike ukuthi ukudla i-miso kunganciphisa ingozi yomdlavuza webele. iphaphu, ikholoni, isisu y umama. Lokhu kubonakala kuyiqiniso ikakhulukazi ezinhlotsheni ezivutshelwa izinsuku ezingu-180 noma ngaphezulu. I-Miso fermentation ingahlala noma kuphi kusukela emavikini ambalwa kuya eminyakeni emithathu. Ngokuvamile, izikhathi zokuvutshelwa ezinde zikhiqiza i-miso emnyama, enambitha kakhulu.

Kubantu, ucwaningo lubika ukuthi ukusetshenziswa njalo kwe-miso kunganciphisa ingozi yomdlavuza webele. isibindi kanye namabele ku-50-54%.

Kuqinisa amasosha omzimba

I-Miso iqukethe imisoco engasiza amasosha omzimba asebenze kahle. Isibonelo, ama-probiotics ku-miso angasiza ekuqiniseni izitshalo zamathumbu, okubuye kukhulise ukuzivikela futhi kunciphise ukukhula kwamagciwane ayingozi.

Futhi, ukudla okunothe ngama-probiotics kungasiza ukunciphisa ingozi yokugula futhi kukusize ululame ngokushesha ezifweni, ezinjengomkhuhlane ovamile. Ukwengeza, ukusetshenziswa njalo kokudla okucebile ngama-probiotic njenge-miso kunganciphisa isidingo sama-antibiotics ukulwa nezifo kuze kufike ku-33%.

miso endishini yaseJapane

Izingozi ezingaba khona

Ukusetshenziswa kwe-Miso ngokuvamile kuphephile kubantu abaningi. Nokho, iqukethe inani elikhulu likasawoti. Ngakho-ke, kungase kungabi inketho enhle kubantu abadinga ukunciphisa usawoti wabo ngenxa yesimo sezempilo.

Futhi, izinhlobo eziningi zenziwa ngobhontshisi wesoya, okungase kucatshangelwe i-goitrogenic I-Los ama-goitrogens yizinhlanganisela ezingaphazamisa ukusebenza okuvamile kwendlala yegilo, ikakhulukazi kulabo asebevele benokungasebenzi kahle kwegilo.

Sekushiwo lokho, lapho ukudla okune-goitrogen kuphekwa futhi kudliwe ngokusesilinganisweni, kungenzeka kuphephe kuwo wonke umuntu, kuhlanganise nalabo abanezinkinga zegilo.

Ungayisebenzisa kanjani i-miso ekuphekeni?

Uma sithenga i-miso yokupheka ekhaya, kufanele sicabangele imibala. Okusho ukuthi, imibala emnyama ngokuvamile ihlobene ne-a ukunambitheka okunamandla nosawoti. I-Miso iguquguquka kakhulu futhi ingasetshenziswa ngezindlela eziningi. Isibonelo, ungasebenzisa ukunambitha umhluzi, i-marinade, noma isitshulu.

yenza i-marinade

I-Miso ingaba i-marinade elula futhi emnandi yezinhlanzi noma inkukhu. Kufanele nje sikuxube nelayisi uviniga kanye nengcosana kashukela onsundu, sikulethe ekubileni futhi sikuyeke kuphole ngaphambi kokuwusebenzisa.

Nakuba kungeyona enye yezinguqulo ezinempilo kakhulu ongayipheka, ingangeza okuhlukahlukene nama-flavour amasha esidlweni sakho.

Govuza njengokugqoka isaladi

Isipuni nje singanonga noma yikuphi ukugqoka kwesaladi okuzenzela. I-soy paste ihamba kahle kakhulu ne-ginger, i-lime ne-sesame noma amafutha omnqumo.

Uma ukhetha ukusikisela kobumnandi ukuze ulinganisele amanothi e-umami, ungangeza iconsi lesiraphu ye-agave noma uju.

ukugqoka isangweji

Noma yikuphi ukudla okulula kungenziwa kube ngcono ngesipuni esisodwa se-miso, esithatha indawo ejabulisayo yezinongo ezivamile. Kuzodingeka ukuthi uyisakaze kwisemishi lakho njengoba ubungenza ngemayonnaise, hummus noma i-guacamole.

Hlanganisa nezimpahla ezibhakiwe

Njengoba sishilo ngaphambili, lokhu kudla kunokunambitheka okunosawoti kwangemuva okunganikeza amaswidi ukunambitheka okuyinkimbinkimbi nokunambitheka kakhudlwana.

Ukuze uthole ukuthintwa okunambithekayo, kuvamile ukwengeza izipuni ezi-2 zebhotela lamantongomane noma amakhukhi ekhekhe likashokoledi. Kodwa ukwengeza i-miso enhlama yakho nakho kukhulisa iphrofayili yokondleka kwezimpahla zakho ezibhakiwe ngenxa yomnikelo we-probiotic.

hlanganisa ne-pasta

I-Miso ihambisana kahle kakhulu ne-pasta, idala ama-flavour anothile, ajulile, anomzimba ogcwele kusoso. Vele ungeze izipuni ezimbili ze-miso emhlophe ku-pasta sauce oyikhonzile bese ubilisa imizuzu emihlanu kuya kweyi-10 ngaphambi kokuphakela.


Yiba ngowokuqala ukuphawula

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