A cikin 'yan shekarun nan akwai abin sha wanda ya ketare iyakokin Asiya kuma ya shiga cikin firiji da ɗakunan manyan kantuna: kombucha shayiSau da yawa ana gabatar da shi azaman elixir mai lafiya, wannan ƙwaƙƙwaran ƙirƙira sabon abu ya sami shahara tsakanin masu sha'awar kiwon lafiya da masu sha'awar probiotic. Menene game da kombucha wanda aka sanya shi a bakin kowa?
Idan kuna sha'awar sani Menene ainihin kombucha, menene ake amfani dashi, menene amfanin da gaske zai iya bayarwa kuma menene haɗarinsa?Kun zo wurin da ya dace. Mun kawo muku mafi tsattsauran ra'ayi, na yau da kullun, da cikakkun bayanai, waɗanda aka ɓullo da su daga manyan hanyoyin abinci mai gina jiki da lafiya. Kula, domin wannan tsohon abin sha na iya ba ku mamaki har yanzu.
Menene kombucha kuma ta yaya ake yin shi?
La kombucha Yana da abin sha mai ƙima dangane da shayi, ruwa da sukari, wanda ke aiki azaman matsakaicin al'ada don a symbiotic mallaka na kwayoyin cuta da yisti da aka sani da SCOBY (Symbiotic Colony of Bacteria and Yeast). Wannan symbiosis shine mabuɗin: bayan kwanaki da yawa ko makonni na fermentation, an sami bubbly, acidic, da ɗan ɗanɗano ruwa mai daɗi, mai kamshi sosai kuma tare da ƙarancin abun ciki na barasa.
Asalinsa yana cikin al'ada China (kimanin 200 BC), ko da yake akwai tatsuniyoyi da su ma suka danganta ta da Japan da Koriya. Ya zama sananne a Turai a farkon karni na 20, amma ba a gaske ya zama na zamani a yamma ba sai kwanan nan.
A lokacin fermentation, na farko cakuda shayi mai zaki An canza: sukari yana kusan cinyewa ta hanyar yisti da ƙwayoyin cuta na SCOBY, suna haifar da Organic acid, bitamin (musamman kungiyar B), enzymes, ma'adanai da kuma babban adadin bioactive mahadi..
Abubuwan gina jiki da abubuwan da suka fi dacewa
La abun da ke ciki na kombucha Zai iya bambanta dangane da nau'in shayi (baki, kore, rooibos, da dai sauransu), lokacin fermentation, da girke-girke, amma yawanci ya haɗa da:
- Vitamin: B1, B2, B3, B6, B12, folic acid, C, D, E da K.
- Ma'adanai: baƙin ƙarfe, potassium, zinc, manganese, jan karfe, calcium, magnesium da kuma, a cikin yanayin rooibos, fluorides.
- EnzymesAmylase, catalase, protease, sucrase, da sauransu.
- Organic acid: acetic acid, lactic acid, glucuronic acid, malic acid, citric acid, carbonic acid, usnic acid, da sauransu.
- Yisti masu rai da kwayoyin cuta (tare da yiwuwar probiotic). Ba duk nau'ikan kasuwanci ba ne ke kula da bambancin iri ɗaya, amma mafi kyawun samfuran suna da nauyin ƙananan ƙwayoyin cuta.
- Antioxidant polyphenols (musamman idan an yi shi da kore ko baki shayi).
- Caffeine (idan shayi ne na al'ada), da kuma alamun barasa (yawanci kasa da 1%).
- Ƙananan kalori abun ciki: game da 12-30 kcal da 100 ml, dangane da ko na gida ne ko kasuwanci.
Bugu da ƙari, akwai waɗanda ke ƙara 'ya'yan itace, juices, kayan yaji ko ganyaye gyara dandano da wadata abin shaSakamakon ƙarshe yana da cikakkiyar bayanin martaba kuma mai aiki.
Babban amfanin shayi na kombucha bisa ga kimiyya
Shin shaharar kombucha yana tafiya tare da ainihin fa'idodinsa? A ƙasa, muna sake nazarin tasirin da aka fi dacewa da kuma waɗanda har yanzu suna buƙatar ƙarin bincike:
1. Probiotics da lafiyar hanji
Daya daga cikin karfi maki na kombucha ne yanayin da fermented abinci mai arziki a cikin rayuwa microorganismsWadannan probiotics zasu iya taimaka maka dawo da daidaita microbiota na hanji, inganta lafiyar narkewar abinci har ma da tsarin rigakafi. Bincike ya nuna cewa wasu daga cikin kwayoyin cutar da ke akwai na iya taimakawa wajen samun ingantaccen abinci mai gina jiki da rage matsaloli kamar su maƙarƙashiya, kumburi, ko kumburi.
Matsakaicin yawan kwayoyin cutar Ya bambanta dangane da hanyar fermentation, amma mafi kyawun kombuchas na artisanal sun ƙunshi nau'in lactic acid kamar waɗanda aka samu a cikin yogurt ko kefir. Duk da haka, ba duk kombucha na kasuwanci yana da adadin probiotics iri ɗaya ba.
2. Antioxidant iko
Godiya ga naku abun ciki na polyphenols da antioxidants daga shayi, kombucha yana taimakawa yaki da barnar da masu tsattsauran ra'ayi ke haifarwa a cikin jiki. Wannan na iya fassara zuwa a Tasirin kariya daga tsufa na salula da kuma rage haɗarin cututtukan da ke da alaƙa da damuwa na oxidative, irin su cututtukan zuciya da jijiyoyin jini ko ma wasu nau'in ciwon daji.
Nazarin dabba sun lura cewa kombucha yana rage yawan hanta sanadin sinadarai, mai yiyuwa saboda antioxidants da aka samar a lokacin fermentation.
3. Kwayoyin cututtuka da ƙarfafa tsarin rigakafi
A lokacin fermentation an samar acetic acid (har ila yau a cikin vinegar), wanda ke ba da kombucha ta antibacterial PropertiesWannan acid yana iya kawar da yawa cutarwa microorganisms, ba tare da rinjayar probiotics masu amfani da ke cikin abin sha ba. Bugu da ƙari, abubuwan da ke tattare da antioxidant da bitamin zasu iya karfafa tsaro na jiki, yin kombucha babban aboki ga m cututtuka da kuma ga ƙarfafa tsarin rigakafi.
4. Inganta lafiyar zuciya da kuma rage cholesterol
Wasu nazarin dabbobi sun nuna cewa kombucha na iya taimaka rage LDL (mara kyau) matakan cholesterol da kuma kara HDL (mai kyau) cholesterol. Haɗin sa na antioxidants da mahaɗan bioactive ya bayyana yana ba da gudummawa ga kare arteries daga iskar shaka da tara mai, wanda ke fassara zuwa amfani ga zuciya.
Bugu da kari, masu shan shayi na yau da kullun suna da har zuwa 31% ƙananan haɗarin cututtukan zuciya, don haka a ka'idar, kombucha da aka yi da irin wannan shayi yana raba wasu daga cikin waɗannan tasirin.
5. Glycemic kula da tasiri mai tasiri akan ciwon sukari
Kombucha iya rage jinkirin narkewar carbohydrates, yana taimakawa wajen guje wa hawan jini bayan cin abinci. Nazarin a cikin berayen masu ciwon sukari sun nuna raguwa sosai a cikin sukarin jini da haɓaka ayyukan hanta da koda. Bugu da ƙari kuma, amfani da koren shayi na yau da kullum, tushen yawancin kombuchas, yana da alaƙa da a 18% ƙananan haɗarin haɓaka nau'in ciwon sukari na 2.
A kowane hali, kar a taɓa maye gurbin magani na yau da kullun da irin waɗannan abubuwan sha, amma suna iya zama wani ɓangare na salon rayuwa mai koshin lafiya.
6. Tsarkakewa da tasirin hanta
Godiya ga glucuronic acid da sauran mahadi antioxidant, kombucha alama taimaka hanta kawar da gubobi da inganci. Wasu binciken dabbobi sun gano cewa abin sha na iya kare hanta daga lalacewa da magunguna ko guba ke haifarwa, ko da yake har yanzu ba a sami cikakken gwajin ɗan adam ba.
7. Rashin ruwa da darajar abinci mai gina jiki
Don nasa babban ruwa da ma'adinai abun ciki, kombucha a lafiyayye kuma mai daɗi madadin abubuwan sha na gargajiya, musamman idan kuna neman abin sha mai ƙarancin kalori ba tare da ƙara sukari da acidic ba, bubbly nuances.
8. Wasu fa'idodi masu yiwuwa
- Taimako a narkewa, kawar da rashin jin daɗi da kuma inganta daidaituwar hanji.
- Yana inganta lafiyar fata, gashi da kusoshi godiya ga abun ciki na bitamin.
- Tasirin farfadowa da kuzari saboda abun ciki na bitamin B kuma, idan tushe shine shayi, kuma caffeine.
- Sauke daga ciwon haɗin gwiwa da tsoka, a cewar wasu masu amfani, kodayake babu wani ingantaccen binciken ɗan adam tukuna.
- Anti-mai kumburi da tsarkakewa Properties ya nuna wadanda suke cinye shi akai-akai.
Hatsari da contraindications: Shin ya dace da kowa?
Duk da yake kombucha babban abin sha ne mai aminci ga yawancin, ba tare da haɗarinsa ba. contraindicaciones y yiwu sakamako masu illa:
- Iya bayyana ciwon ciki, gas, ko ƙwannafi a cikin mutanen da ba su saba da abinci na fermented, musamman idan an sha da yawa.
- Hadarin cututtuka, allergies ko guba Idan ana noman kombucha a ƙarƙashin ƙarancin tsafta, al'adar za ta iya gurɓata da ƙwayoyin cuta masu cutarwa idan ba a bi matakan kariya ba.
- Kombucha na gida yana iya ƙunsar mafi girma burbushi na barasa kuma idan aka yi fermented a cikin tasoshin yumbu na gubar, akwai haɗarin guba mai nauyi.
- Ba a ba da shawarar don mata masu juna biyu, masu garkuwar jiki ko yara kanana, wanda tsarin narkewar abinci ya fi kula da ƙananan ƙwayoyin cuta da ragowar barasa.
- Wasu nau'ikan kasuwanci na iya ƙunsar ƙara yawan sukari. Yana da mahimmanci a karanta lakabin kafin cin abinci idan kuna kallon yawan adadin kuzari ko sukarin jini.
Yin amfani da kombucha daga maɓuɓɓuka masu dogara kuma a cikin matsakaici na iya zama wani ɓangare na salon rayuwa mai kyau, amma yana da kyau a koyaushe ku tuntuɓi ƙwararru idan kuna da yanayi na musamman ko damuwa.
Menene madaidaicin adadin kuma yadda ake jin daɗinsa?
Babu wani sashi na duniya don kombucha, amma masana sun ba da shawara Fara da ƙananan kuɗi (kimanin 100 ml kowace rana) kuma a hankali ƙara adadin har zuwa matsakaicin 300-500 ml kowace rana bisa ga haƙuri da dandano. Ta wannan hanyar, jikin ku yana amfani da probiotics kuma kuna guje wa rashin jin daɗi.
Ana iya jin daɗin Kombucha a sanyi ko a cikin ɗaki, kuma ana samun su a cikin nau'ikan dandano iri-iri na godiya ga ƙarin 'ya'yan itatuwa, kayan yaji, da ganyaye. Yana da matukar godiya ga 'yan wasa, masu cin ganyayyaki, celiacs (muddin an tabbatar da kayan abinci maras yalwaci), masu cin abinci, da duk wanda ke neman madadin lafiya ga abubuwan sha.
Iri da abubuwan sani: Wadanne nau'ikan kombucha za ku iya samu?
Kasuwar yanzu tana ba da a fadi da kewayon kombuchas, duka a cikin nau'ikan gargajiya (baƙar fata, koren shayi, ko farar shayi) kuma tare da infusions na rooibos ko wasu ganye. Akwai kuma samfuran da aka wadatar da 'ya'yan itatuwa (blueberries, apple, 'ya'yan citrus), kayan kamshi (ginger, turmeric), ganyaye masu kamshi, ko ma manyan abinci kamar coenzyme Q10.
Wasu nau'ikan sun haɓaka kombucha a cikin foda ko sigar capsule don sauƙin amfani. Kuma ba wai kawai abin sha ne ke yin nasara ba; akwai riga gurasa, vinegar da sauran abinci masu aiki sanya daga fermentation na kombucha.
Wani abu mai ban sha'awa: kombucha na gargajiya ya ƙunshi microdoses na barasa (kasa da 1% a yawancin samfuran kasuwanci), wanda shine dalilin da ya sa ake la'akari da dacewa kamar abin sha mara-giyaSai kawai a cikin shirye-shiryen gida mara kyau na iya wuce wannan matakin.
Tambayoyin da ake yawan yi Game da Shayin Kombucha
Shin kombucha ya dace da yara? Ba a ba da shawarar ga yara a ƙarƙashin shekaru 6 ba, musamman idan na gida, saboda kasancewar ƙwayoyin cuta masu rai da barasa. Koyaushe tuntuɓi likitan ku na yara.
Zai iya taimakawa rage kiba? Wasu kafofin sun ba da shawarar cewa, kasancewar ƙarancin adadin kuzari da sukari, yana iya zama da amfani azaman maye abin sha mai zakiDuk da haka, babu wani bincike da ya nuna cewa kombucha kadai yana haifar da asarar nauyi.
¿Yadda ake adana kombucha? Mafi kyau shine A ajiye shi a cikin firiji kuma ku cinye shi a cikin ƴan kwanaki da buɗe akwati. A wajen firij, zai iya ci gaba da yin taki kuma ɗanɗanon sa na iya bambanta.
Akwai illa idan na sha da yawa? Yin amfani da adadi mai yawa na iya haifar da rashin jin daɗi a cikin mutane masu hankali, da kuma tasirin laxative mai laushi ko kumburi. Idan wannan ya faru, rage adadin ko ku huta.
Shahararriyar shayi na kombucha ba daidaituwa ba ne: ya haɗu da tsohon tarihi, dandano na musamman da a dogon jerin abubuwan gina jiki, antioxidants da mahadi masu aiki wanda ke goyan bayan sunansa a matsayin abin sha mai lafiya. Duk da haka, bai kamata a yi la'akari da shi azaman maganin al'ajabi ko madadin magani ba. Idan kun yanke shawarar gwada shi, koyaushe zaɓi samfuran abin dogara kuma ku kula da daidaitaccen abinci, kuna jin daɗin duk fa'idodin wannan abin sha mai ƙima. Kombucha na iya zama abokin tarayya idan kuna neman haɓakar kuzari, lafiyayyen hanji, da wartsakewa, bambanta, da madadin yanayi.
