Ngaba uMiso usempilweni? Nantsi into ethethwa ngugqirha wezokutya

Ngaba uye waqaphela ukuba unikwa isitya sesophu ye-miso eshushu xa u-odola i-sushi kwindawo yakho yokutyela yaseJapan? I-Miso, imveliso yesoya enegwele ngendlela yokuncamathelisa, yenye yezinto ezisisiseko kukutya kwemveli yaseJapan. Isetyenziswa ngokubanzi njenge-condiment kunye nesithako kwiisosi zaseJapan kunye neesuphu. Kwiminyaka yakutshanje, i-miso ifumene i-traction kwi-Western cuisines, apho abapheki kunye nabathanda ukutya baye bamkela le nxalenye yaseJapan ekuphekeni kwabo. I-flavour yayo enesibindi kunye ne-umami yongeza ubutyebi kwiindidi ezahlukeneyo zokutya.

Iresiphi esemfanekisweni: ISuphu yeMiso yemifuno

Yintoni eyenza i-miso ibe sisithako esaziwayo kwihlabathi kwiminyaka yakutshanje ziinzuzo zayo zempilo. A kutsha nje funda evela eJapan yacebisa ukuba ukutya iimveliso zesoya enegwele, njenge-miso, kusenokuba sesinye sezizathu zempilo engcono kunye nobomi obude. Apha sithatha i-dive enzulu ukuchaza ukuba yintoni kanye kanye i-miso, indlela eyenziwa ngayo kunye neenzuzo zayo zempilo.

Yintoni uMiso?

UMiso yintlama yesiNtu yesoya yaseJapan eyenziwe ngokubiliswa kwezithako ezithathu: iimbotyi zesoya eziphekiweyo, iinkozo ezibunjiweyo kunye netyuwa. Ngokukodwa, i-mold, Aspergillus oryzae , isetyenziselwa ukubilisa. Oku kukwafana nokungunda okusetyenziselwa ukwenza ndingumngcunube kwaye i Isiselo esinxilisayo saseJapan . Ukwenza i-miso, i-mold ifakwe kwi-grain e-steamed, ngokuqhelekileyo irayisi okanye ibhali, apho iinkozo zisetyenziselwa ukutya ukondla i-fungi, zivumela ukuba zikhule kwaye zande iintsuku eziliqela. Xa bedibene, benza isithako esibizwa ngokuba yikoji, esimele isiqalisi sokubila ngesiJapan. Emva koko, ukhozo olubilisiweyo lugalelwa kwiimbotyi zesoya eziphekiweyo kunye netyuwa ngaphambi kokuba umxube ubekwe ukuze uvundiswe kangangeenyanga. Xa umxube ovundisiweyo ulungile, uya kucutywa, upakishwe kwaye uthengiswe.

Ngokuqhelekileyo, kukho iintlobo ezintathu ze-miso: i-rice miso (i-kome-miso), i-barley miso (i-mugi-miso) kunye ne-soy bean miso (i-mame-miso). Kwi-miso yeembotyi zesoya, ngokukodwa, iimbotyi zesoya zisetyenziselwa ukondla uhlobo lomngundo phambi kokuba luxutywe nembotyi yesoya kunye netyuwa. Unokufumana kwakhona uhlobo lwesine lwe-miso eJapan ebizwa ngokuba yi-aase miso, engumxube weentlobo ezintathu ze-miso. Ngaphezu koko, imimandla eyahlukeneyo yaseJapan ivelisa i-miso ekhethekileyo yasekhaya eyahluka ngombala, incasa kunye noburhabaxa, ngokusekwe kwizithako zayo zasekhaya, imozulu, indawo esingqongileyo kunye nokukhethwa kwencasa.

Eyona sauce ingcono

UMiso unikezela ngemixube yeencasa ezintsonkothileyo, ukusuka kwiswiti ukuya kwiumami, enetyuwa, ekrakrayo nemuncu. Ngokuxhomekeke kubungakanani betyuwa kunye neenkozo ezivutshiweyo ezisetyenzisiweyo, iphrofayili ye-miso ye-flavour inokuvela kwi-mild (ama miso) ukuya kwi-sweet (amakuchi miso) kunye namandla (karakuchi miso). Umbala we-miso unokuhluka kwakhona ukusuka kumhlophe ukuya kumthubi ukuya kubomvu, kuxhomekeke kwizithako ezisetyenzisiweyo kunye neenkqubo zokuvutshelwa kunye nokuguga. Ixesha elide i-miso ishiywe ukuguga, iba mnyama.

Unokufumana i-miso kwiimarike zakho zaseAsia okanye zaseJapan kunye neevenkile zokutya kwezempilo. Emva kokuba i-tub ye-miso ivuliwe, kungcono ukuyigcina efrijini. Qaphela ukuba ixesha elide i-miso igcinwa, umbala wayo uba mnyama ngenxa yokuguga.

Iinyaniso zeMiso Nutrition

Ngecephe ngalinye (17 grams) ye miso , nazi:

Iikhalori: 3. 4Amafuthauya: 1gIsodium: 634mg (28% DV)Ikhabhohayidrethi: 4.3gIfayibha: 0.9 gIprotheni: 2.2 g

IiNzuzo zeMpilo zikaMiso

I-Miso idla ngokutyiwa ngeemali ezincinci, ngoko ke izibonelelo zempilo abazinikezelayo zisenokungabi ninzi. Sekunjalo, ukubandakanya i-miso njengenxalenye yendlela yakho yokutya rhoqo kunokukunceda ukuba uvune ezi zibonelelo zempilo.

1. Ukuphucula ukwetyisa

Nini Ama-70 ekhulwini amajoni omzimba ifumaneka kwindlela yokugaya ukutya, akumangalisi ukuba ukugcina amathumbu enempilo yinto ephambili. Ukutya ukutya okuvundisiweyo ezifana ne-miso inokuphucula ukugaya, ukunciphisa i-gesi, i-bloating, i-constipation kunye urhudo . Uphando icebisa ukuba i-fungal strain efunyenwe kwi-miso inokunciphisa umngcipheko wesifo sesibindi esivuthayo. Njengokunye ukutya okusekelwe kwizityalo, iimbotyi zesoya zinezinto ezilwa nesondlo, ezinokunciphisa amandla omzimba okufunxa izondlo. Nangona kunjalo, ukubila inokunciphisa umthamo wezinto ezilwa nesondlo ezifumaneka kwiimbotyi zesoya, nto leyo eyenza kube lula ukwetyisa.

2. Ukuxhasa amajoni omzimba asempilweni

Iyatya ukutya okuvundisiweyo njenge-miso inokuxhasa amajoni omzimba asempilweni ngokukhusela umzimba kwii-microorganisms eziyingozi. Izazinzulu zikholelwa ukuba iibhaktheriya eziluncedo kwi ukutya okuvundisiweyo ukuvelisa iiproducts ezibizwa ngokuba yi-postbiotics. I-Postbiotics banokuba neempawu ezixhasa amajoni omzimba, kodwa uphando oluninzi luyafuneka ukuze kuqinisekiswe iinzuzo zabo zempilo.

ivela phi inyama ye-mcdonalds

3. Ukunciphisa umngcipheko womhlaza wesisu

A ukutya kwetyuwa eninzi kusenokwenzeka ukuba inxulunyaniswe nomngcipheko owonyukayo womhlaza wesisu, kodwa ukutya i-miso rhoqo akunakuba negalelo kumngcipheko onjalo. Xa i-miso ifaniswa nokutya okukhethiweyo kunye nenyama esetyenzisiweyo kwenye funda , yangaphambili ayizange inyuse umngcipheko wokuba nomhlaza wesisu, nangona ityuwa eninzi. Okufunyaniswayo kwaxhaswa yenye into uphando uphononongo, olucebise ukuba ukusetyenziswa rhoqo kweembotyi zesoya, kubandakanywa ne-miso, kunokunxulunyaniswa nomngcipheko wokunciphisa umhlaza wesisu. Oku kunokwenzeka ukuba kungenxa ndiyi-isoflavones , iqela leekhompawundi eziluncedo ezikhoyo kwiimbotyi zesoya ezinokuthi zibe ne-anti-inflammatory kunye ne-antioxidant properties.

Imizobo enokwenzeka kaMiso

Ngelixa i-miso kukutya okunesondlo kunye neenzuzo ezithile zempilo ezinokuthi zibekho, ikwanazo ezinye iingxaki ekufuneka ziqwalaselwe.

1. Umxholo ophezulu weSodium

I-Miso yenziwa kusetyenziswa isixa esibalulekileyo setyuwa. Ngokutsho kwe I-USDA yoKutya kweDatha , i-tablespoon enye ye-miso sele ibonelela malunga nesinye kwisithathu se-sodium ekhuthazwayo yemihla ngemihla. Ubungakanani besodium ekhoyo inokuhluka phakathi kweempawu kunye neentlobo ze-miso.

I American Heart Association incoma ukuba ungadli ngaphezu kwe-2,300 mg ye-sodium, ngenjongo yokungabi ngaphezu kwe-1,500 mg ngosuku kubantu abadala. Unokufuna ukutya i-miso ngokumodareyitha ngokuyongeza ngokukhawuleza ekuphekeni kwakho kwansuku zonke, ngakumbi ukuba ubukele ukutya kwakho kwe-sodium okanye usengozini yesifo senhliziyo, njengoxinzelelo lwegazi oluphezulu.

Iindlela ezili-9 ezilula zokusika iSodium kukutya kwakho

2. Ndiyakwaliwa

Ngenxa yokuba i-miso yenziwe ngeembotyi zesoya, abo bachasene nesoya kufuneka baphephe i-miso kunye nezinye iimveliso ezinesoya. I-Miso inokusetyenziswa njengesithako kwezinye iimveliso ezipakishweyo, ngoko ke kungcono ukufunda uluhlu lwezithako kunye nelebhile ukuqinisekisa ukuba into oyithengayo ayinayo i-soy. Ngaphantsi iimfuno zokuleyibhelishwa kokutya , abavelisi kufuneka bachaze ngokucacileyo kwiphakheji yokutya ukuba i-soy okanye i-soy-based ingredient ikhona.

3. Uvakalelo lweGluten

Eminye i-miso inokubandakanya ibhali, equlethe inani elincinci le-gluten. Ukuba uye wafunyaniswa ukuba unesifo se-gluten okanye isifo se-celiac, ufuna ukumka kwi-miso esekwe kwibhali. Khumbula ukuba ngenxa yokuba intlama ye-miso oyithengileyo isimahla kwiinkozo ezinegluten, inokwenziwa kwindawo yokuvelisa evelisa i-miso ene-gluten. Qinisekisa ukuba ufunda uluhlu lwezithako kwaye ukhethe imveliso echazwe ngokuthe ngqo ukuba ikhuselekile kwabo balandela ukutya okungekho gluten.

Imbali ye-a1 steak sauce

Usetyenziswa njani uMiso

I-Miso sisithako esisebenza ngeendlela ezininzi, apho ungasebenzisa amanani amancinci kwi-marinade steak kunye ne-skewers, glaze i-salmon eyosiweyo, unxibe iisaladi zakho kwaye usebenzise kwi-stir-fries kunye neesuphu ze-noodle. Isosi yethu ye-Orange Miso nayo ifanelekile kwi-sautéing turkey. Ngaba unezinyo eliswiti? I-Miso inokongezwa kwii-dessert, ezifana ne-Miso Apple Bars yethu, ukudala iphrofayili ye-flavour ekhethekileyo apho umami udibana ne-sweet.

Okukwintsusa

Idosi encinci ye-miso ihamba indlela ende ukukholisa i-taste buds yakho. Isenokuba nezibonelelo zempilo ezifana nokuphucula ukwetyisa, ukuxhasa ukhuselo lomzimba olusempilweni kunye nokunciphisa umngcipheko womhlaza othile. Fumana izibonelelo ngokwenza enye yeendlela zethu zokupheka ze-miso namhlanje.