Hapukapsas: Teise Fermenteeritud Supertoidu Eelised + Retseptid

Sisukord:

Video: Hapukapsas: Teise Fermenteeritud Supertoidu Eelised + Retseptid

Video: Hapukapsas: Teise Fermenteeritud Supertoidu Eelised + Retseptid
Video: Seakõrvad hapukapsa ja keedukartulitega 2024, Mai
Hapukapsas: Teise Fermenteeritud Supertoidu Eelised + Retseptid
Hapukapsas: Teise Fermenteeritud Supertoidu Eelised + Retseptid
Anonim

Käärimine on looduse võlukepp. See muudab värsked toidud eksootilisteks hõrgutisteks. Sellel protsessil on tähelepanu pöörav ja äärmiselt lihtne ettevalmistus - hapukapsas.

Hapukapsas on valmistatud värsketest kapsadest, mis on käärinud nädalaid. See on esmaklassiline degusteerija. Hapukapsas ei saa mitte ainult muuta igavate lõunasöökide nägu, vaid see võib suurendada ka teie immuunsust, hallata ärevust ja võidelda rasvumise vastu.

Liituge minuga, kui avastate eeliseid ja muidugi ka hapukapsa valmistamise retsepte. Kerige alla!

Sisukord

  • Mis on hapukapsas?
  • Mis on teadus hapukapsa taga?
  • Hapukapsa 6 üllatavat eelist
  • Hapukapsa toitumisprofiil
  • Kuidas valmistada hapukapsaid kodus
  • Kuidas on hapukapsast õige hoida?

Mis on hapukapsas?

Hapukapsas (hääldatakse kui / ˈsaʊɚˌkɹaʊt /) on kääritatud toit. See on üks levinumaid ja vanimaid konserveeritud kapsa vorme (nagu kimchi). Hapukapsas sisaldab suures koguses piimhapet, A-, B-, C- ja K-vitamiine ning mineraale ja sisaldab vähe kaloreid (umbes 80 kJ / 100g).

Hapukapsas on toiduallikana pärit 4. sajandist eKr! Ajalooliselt oli see toitaineallikana talvekuudel, kui värsket toitu oli vähe. Seda seetõttu, et korralik kääritamine säilitab kapsa toiteväärtuse, luues samal ajal soovitavad sensoorsed omadused. Hippokrates kirjeldas oma kirjutistes ka hapukapsaid tervisliku toidu ja ravimina.

Hapukapsas on populaarne Kesk- ja Ida-Euroopa kultuurides, kuigi seda võib leida ka Lääne-Euroopa köögist ja Ameerikast.

Niisiis, kuidas teie külmkapis istuv kapsapea saab madala kalorsusega supertoiduks? Siit tuleb teadus.

Tagasi TOC-i juurde

Mis on teadus hapukapsa taga?

Kui ühendate kapsalehed soolaga ja jätate paariks nädalaks tihedalt kaetult jahedasse ja kuivasse kohta, käivitate anaeroobse käärimise.

Köögiviljas ja kinnijäänud õhus elavad bakterid on enamasti piimhappebakterid (LAB). Need LAB lagundavad ja kasutavad kapsas leiduvaid suhkruid seal kasvamiseks. Sool tõmbab lehtedest kogu liigse vee.

Kasvades muudavad LAB kapsast keerulised biomolekulid lihtsamateks bioaktiivseteks koostisosadeks. Seetõttu on LAB edukal kääritamisel kriitilise tähtsusega.

Nad toodavad orgaanilisi happeid, bakteriotsiine, vitamiine ja maitseühendeid, mis põhjustavad hapukapsale paljusid iseloomulikke sensoorseid omadusi, sealhulgas pikendatud säilivusaega, maitset ja toitainesisaldust (1).

Nendel bakteritel on teadaolevalt ka suured probiootilised ja soolesõbralikud omadused. Kas see on kõik?

Õnneks ei! Loe edasi ja vaata, kuidas LAB-ga nakatunud kapsa võlu areneb.

Tagasi TOC-i juurde

Hapukapsa 6 üllatavat eelist

1. Vähikilp

Kõigil ristõielistel köögiviljadel on iseloomulik lõhn, mis kaitseb neid putukate ja kiskjate eest. Samad ühendid - isotiotsüanaadid, glükosinolaadid, askorbigeen ja askorbiinhape - kaitsevad meid vähi eest.

Need vähendavad vähihaigetel DNA kahjustusi ja rakumutatsioonide määra. Hapukapsas on teadaolevalt nende ühendite kõrge sisaldus (2).

Kontsentratsiooni tase sõltub aga tugevalt kapsa kääritamistingimustest. Seetõttu pole tõendid veenvad.

2. Seedetrakt

Seedetrakt
Seedetrakt

Vanasti kääritati teatud köögivilju ja keedetud toite, et parandada nende säilivusaega, ohutust ja maitset. Kuid hiljutised uuringud ütlevad, et kääritatud toidul on paremad toitumis- ja funktsionaalsed omadused.

Selle põhjuseks võib olla asjaolu, et bioaktiivsed substraadid muunduvad bioaktiivseteks ja biosaadavamateks lõppproduktideks.

Samuti on võimalus, et hapukapsas on bakteriaalseid ja muid mikroobitüvesid, mis on geneetiliselt sarnased probiootikumidena kasutatutega (3).

Iga päev 7–10 g hapukapsaid võib seedimist parandada, säilitades terve soolestiku ja selle mikrobioomi.

Hüvasti lekkiva soolega!

3. Kardiovaskulaarne kaitse

Südamehaigused on tingitud paljudest teguritest, sealhulgas suurenenud oksüdatiivne stress, paksenenud ja karastatud veresooned, kaltsiumiioonide tasakaaluhäired, lihaspõletikud, lämmastikoksiidi kogunemine jne.

Kuna kapsas sisaldab glükosinolaate, isotiotsüanaate ja muid fenoolühendeid, võivad ka nende kääritatud versioonid - hapukapsas - teie südant kaitsta. Kuidas?

Hapukapsas võib takistada lämmastikoksiidi tootmist, vähendada oksüdatiivset stressi, taastada mineraalide tasakaalu ja kontrollida põletikku soodustavate kemikaalide tootmist (4).

Kõik need eelised tulenevad kõrgendatud fütokeemilisest tasemest ning C- ja E-vitamiinist.

4. Luu tervise tugevdaja

Vastupidiselt meie arvamusele on fermenteeritud toitudel, nagu hapukapsas, toiteväärtus (saate varsti teada!). Värske hapukapsas on vitamiinide C, K ning folaatide ja mineraalide nagu kaltsium ja naatrium reservuaar (4). Kõik need on luude ehitamiseks hädavajalikud ja neil on tugevad põletikuvastased omadused.

Hapukapsa lisamine koos ristõieliste köögiviljadega oma dieeti võib ära hoida vanusega seotud luu degeneratiivseid haigusi, st osteoporoosi ja artroosi (5).

Kuid hoiduge kõrge naatriumisisaldusega hapukapsa valmististest. Need põhjustavad kaltsiumi kadu uriini kaudu. Seega valige madala naatriumisisaldusega variant või laske sellel värskem partii.

5. Põletikuvastane toime

Põletikuvastane toime
Põletikuvastane toime

Chronic inflammation plays a critical role in various chronic diseases. Our immune system cells produce different pro-inflammatory chemicals or mediators like nitric oxide, eicosanoids, and cytokines. One of the most effective ways to tackle inflammation is to regulate or block the production of these mediators.

The good news is, sauerkraut can suppress nitric oxide production (4). In fact, it has a higher potency than fresh cabbage. The phytochemicals in sauerkraut also inhibit the synthesis of cytokines, eicosanoids, and other prostaglandins at the molecular level (4).

Hence, the right sauerkraut, in combination with precise medical care, can prevent and treat arthritis, irritable bowel disease (IBS), asthma, gastric ulcers, and, in some cases, diabetes.

6. Anxiety And Depression Buster

Recent research and medical studies have established that your brain and gut are connected. There is bidirectional communication between the brain and gut. Dysbiosis of gut microbiota is associated with anxiety and depression.

But, the administration of probiotics produces anxiolytic- and antidepressant-like activities in animal studies. Plant-based fermented foods like sauerkraut have abundant probiotic microbes – like Lactobacillus – that improve cognition and mental health (6), (7).

Also, as it exhibits anti-inflammatory and antioxidant activities, sauerkraut might delay age-related and inflammation-induced neurodegenerative disorders.

That’s indeed surprising, isn’t it? Most of us must have taken sauerkraut for granted. Little did we know about the big picture!

Wonder what gave sauerkraut all the superpowers? Yes, its nutritional and phytochemical composition.

Want to know more in detail? Get to the next section, right away!

Back To TOC

Nutritional Profile of Sauerkraut

Calories Amounts Per Selected Serving Total Carbohydrate
Total Fat Total trans-monoenoic fatty acids Total trans-polyenoic fatty acids Total Omega-3 fatty acids Total Omega-6 fatty acids
Protein Amounts Per Selected Serving Vitamin A Vitamin E (Alpha Tocopherol) Amounts Per Selected Serving Calcium

Sauerkraut contains phenolic compounds and glucosinolates. Sinigrin and glucobrassicin (examples of glucosinolates) play an important role in cancer prevention.

Fermented cabbage is also considered a good source of antioxidants and organic acids such as lactic acid, acetic acid, propionic, malic, and succinic acids.

During fermentation, many breakdown products like sulforaphane, allyl isothiocyanate, iberin, iberin nitrile, and allyl cyanide were found in the cabbage. Research is being carried out on these products for chemoprotective, antioxidant, and anti-inflammatory properties (4).

This is a goodness overload alert!

There is so much nutrition in a small bowl of fermented cabbage that you’d want to have it along with each meal daily, wouldn’t you?

For those of you waiting to get your hands on this simple side dish, I have a surprise!

How about making a small batch of sauerkraut in your kitchen? Sounds nice? Then, let’s get to the kitchen and ‘ferment’ a storm!

Back To TOC

How To Make Sauerkraut At Home

Making sauerkraut is an art. But, we’ve made it super simple for you. This will take just 30 minutes of your time (and, of course, the 5 days of fermenting). But still, you DON’T have to cook!

What You Need
  • Green or white cabbage: 2 kg (outer leathery leaves removed), cored
  • Coarse crystal sea salt: 3 tablespoons (or 6 tablespoons flaky sea salt)
  • Caraway seeds: 1 teaspoon
  • Peppercorns: 1 teaspoon
Let’s Make It
  1. Wash a large tub or bowl thoroughly. Rinse with boiling water from the kettle.
  2. Use a container that will comfortably fit the softened cabbage. It should have several inches of room at the top to avoid overflow. Make sure that your hands, and everything else coming into contact with the cabbage, are very clean.
  3. Shred the cabbage thinly using a food processor or a good knife.
  4. Arrange the cabbage leaflets in the tub or bowl and sprinkle the salt.
  5. Mix the salt into the cabbage thoroughly for 5 minutes. Wait for another 5 minutes and then repeat.
  6. You should end up with a reduced volume of cabbage sitting in its own brine.
  7. Mix in the caraway seeds and the peppercorns. Cover the surface of the cabbage entirely with a sheet of cling film. Press out all the air bubbles from below.
  8. Weigh the cabbage down using a couple of heavy plates or other weights that fit your bowl and cover as much of the cabbage as possible.
  9. You will notice the brine levels rising to cover the cabbage a little.
  10. Cover the tub with its lid (or more cling film) and leave it in a dark place at cool room temperature (about 18-20°C) for at least 5 days.
  11. Sauerkraut should be ready after 5 days. For maximum flavor, leave the cabbage to ferment for anywhere between 2-6 weeks (or until the bubbling subsides).
  12. The cabbage will become increasingly sour the longer it is fermented, so keep tasting it now and then.
  13. When you like the flavor, transfer it to smaller sterilized jars. You can store it in the refrigerator for up to 6 months.

It sure would be fascinating to see some Biochemistry happening every day – and that too right in front of your eyes. Wouldn’t it?

But… Wait

  • Check the cabbage every day or so. Unwrap and rewrap the mixture, releasing any gases that have built up as it ferments.
  • Alternatively, you may stir the cabbage to release the bubbles.
  • If any scum forms, remove it. Rinse the weights in boiling water and replace the cling film.
  • You should always see bubbles appearing within the cabbage and possibly some foam on the top of the brine.
  • It’s important to keep it at an even, cool room temperature. Too cold temperatures will delay the fermentation, and too warm temperatures would cause the sauerkraut to become moldy or ferment too quickly. Either way, you’d not get the perfect sauerkraut.
  • Natural fermentation enhances the nutritional profile of sauerkraut. It is, therefore, more potent in fighting cancers, metabolic disorders, bone and brain issues than its fresh counterpart.

Psst

How about filming the process of making sauerkraut and the fermentation (through 5 days or 2 weeks) in a time lapse?

When you run the video, you’d appreciate the beauty of nature and one of its magical processes – fermentation!

The kids would love it too!

You can thank me later – because I have a surprise for those busy bees reading this.

If 5 or 15 days is too long a time for you to spare, and you wish to make sauerkraut at home, I have a shortcut.

Scroll down!

Shortcut Sauerkraut

Otsetee Hapukapsas
Otsetee Hapukapsas
What You Need
  • Cabbage: 1 head, thinly sliced
  • Onion: 1, thinly sliced
  • Apple cider vinegar: 1 ¼ cups
  • Caraway seeds: 1 tablespoon, toasted and crushed
  • Kosher salt: 2 tablespoons
Let’s Make It
  1. Combine all ingredients in a microwave-safe bowl.
  2. Cover the bowl with a large piece of plastic wrap and seal the edges.
  3. Microwave the mixture on high, for about 4 to 5 minutes.
  4. Bring the bowl out and let it sit covered.
  5. Leave it until the cabbage has absorbed its brine, and the bowl is cool to touch. This would take about 15-25 minutes.
  6. Unwrap the bowl and serve along with creamy ramen or any meat entrees.

You can choose whichever way to make a batch of sauerkraut. But what’s critical is the way you store it. If stored the right way, sauerkraut tastes excellent for months and years together. So, let’s find out how you can do that.

Back To TOC

What Is The Right Way To Store Sauerkraut?

Fully fermented sauerkraut may be either canned or stored.

To ‘can’ sauerkraut, there two standard ways:

1. Hot Pack

  • In a large kettle, bring the kraut and liquid slowly to a boil for about 15-20 minutes, stirring frequently.
  • Remove from the heat and fill the sterilized jars with kraut and juices, leaving about ½ inch headspace.

2. Raw Pack

  • Fill the sterilized jars firmly with kraut and cover with juices, leaving about ½ inch headspace.
  • Wipe the jar rim and adjust the lid clamps.
  • Meanwhile, keep sufficient water to boil. Lower the heat and let it slow boil.
  • Place the covered jars in this water and allow it to process.

To ‘freeze’ sauerkraut, follow these instructions:

  • Fill the pint- or quart-sized freezer bags or reusable ridge plastic freezer containers.
  • Fill up to 1-2 inches from their tops, squeeze out the air, seal and label them.
  • You can now freeze these bags for 8-12 months.

The Bottom Line

Sauerkraut is a low-calorie food with abundant vitamin C and sodium. And it is finding its way to popularity for all the right reasons.

We’d be waiting to know how the experience was. Please share your feedback, suggestions, and queries in the comments section below.

Because it’s not just wine and men that get better with age! (wink!)

Back To TOC

Expert’s Answers For Readers’ Questions

How much sauerkraut is safe to eat daily?

Sauerkraut is high in sodium. A cup or 150 g serving will provide approximately 40% of your RDA sodium intake (2.4g).

Keep an eye on your salt intake if you add sauerkraut to your diet.

How long can you keep sauerkraut in the fridge, once opened?

If it is store-bought and not a live culture, sauerkraut may stay for a week or two.

If it is a properly fermented live sauerkraut, you need to start by storing it at room temperature for up to a week. Then, it will last for months in the fridge.

If you find white scum formed on the sauerkraut during this time, discard the batch. Transfer sauerkraut in smaller quantities to avoid wastage. Open one bottle after another to enjoy it across seasons.

References

  1. “Microbial Community Analysis of Sauerkraut…” Foods, US National Library of Medicine
  2. “Regular Consumption of Sauerkraut and Its Effect…” Global Advances in Health and Medicine, US National Library of Medicine
  3. “Health benefits of fermented foods: microbiota…” Current opinion in Biotechnology, US National Library of Medicine
  4. “Hapukapsas: kääritatud toidud tervises ja haiguste ennetamises, Elsevier
  5. “Vitamiinid K1 ja K2: tekkiv rühm…” Toitumise ja ainevahetuse ajakiri, USA Rahvusraamatukogu
  6. „Ülevaade kääritatud toiduainetest koos…” Ennetav toitumine ja toiduteadus, USA Rahvusraamatukogu
  7. “Kääritatud toidu mõju inimesele…” Scientia

Soovitatav:

Huvitavad Artiklid
30 Šveitsi Palliharjutust ülakehale, Kõhulihastele, Seljale Ja Alakehale
Loe Edasi

30 Šveitsi Palliharjutust ülakehale, Kõhulihastele, Seljale Ja Alakehale

Šveitsi palliharjutuste lisamine treeningule on nagu reaktsioonile katalüsaatori lisamine. Need kerged ja kopsakad pallid aitavad teil end vormida, parandades tasakaalu ja paindlikkust ning tugevdades keha.Fitnesstreenerid usuvad, et Šveitsi palliharjutustel on märgatav eelis võrreldes teiste treeningvahendite või teie enda keharaskusega treenimisega. Peate

Idud: 7 Kasu Tervisele Ja Toitumisalased Faktid
Loe Edasi

Idud: 7 Kasu Tervisele Ja Toitumisalased Faktid

Idud on toitumisvõimalused. Need aitavad vähendada veresuhkru taset ja soodustavad seedimist. Neid peetakse ka tugevaks vähiga võitlevaks toiduks. Idandeid on mitut tüüpi - kõik need pakuvad uskumatuid eeliseid. Selles postituses vaatleme peamisi võimalusi, kuidas iga päev idude söömine teile kasuks võib tulla.Sisukord

10 Parimat Bunioni Parandajat, Mida 2020. Aastal Osta - ülevaated
Loe Edasi

10 Parimat Bunioni Parandajat, Mida 2020. Aastal Osta - ülevaated

Kui teil on jalgadel kuklid, ärge muretsege, sest te pole üksi. Enamik näitlejaid, modelle ja sportlasi on selle seisundiga tuttavad. Aastatepikkune kontsade kandmine ja liigne jooksmine võib põhjustada kukleid.Bunions on kindlasti valus, kuid hea uudis on see, et te ei vaja nende raviks pikka ja valulikku protseduuri. Liht