16 Healthy Food juru n'ọnụ na Umami Flavour

Ndinaya

• 1. Osimiri mmiri
• 2. Nri sitere na Soy
• 3. Ogbe Achịcha
• 4. Kimchi
• 5. Green tii
• 6. Erimeri ihe mmiri
• 7. Anụ
• 8. Tomato
• 9. Mushrooms
• 10–16. Nri ndi ozo nke nwere Umami
• Isi Okwu

Umami bu otu n’ime ihe uto ise ndi ozo, tinyere ihe uto, obi ilu, nnu nnu, na utoojoo.

Achọpụtara ya ihe karịrị otu narị afọ gara aga ma kọwaa ya nke ọma dị ka ekpomeekpo ma ọ bụ nke “anụ”. Okwu ahụ bụ "umami" bụ Japanese ma ọ pụtara "ụtọ uto ụtọ."

N'ikwu okwu sayensị, umami na-ezo aka na uto nke glutamate, inosinate, ma ọ bụ guanylate. Glutamate - ma ọ bụ acid glutamic - bụ amino acid a na-ahụkarị na akwukwo nri na protein. Inosinate kachasị dị na anụ, ebe guanylate dị ụba karịa na osisi ().

Dika ihe ndi ozo ndi ozo, ichota umami bu ihe di nkpa maka ndu. A na - ahụkarị ogige Umami na nri protein dị elu, ya mere, uto umami na - agwa ahụ gị na nri nwere protein.

Na nzaghachi, ahụ gị na-ezo mmiri mmiri na mmiri na-agbari nri iji nyere aka gbaa protein ndị a (2).

Ewezuga mgbaze, nri umami nwere ọgaranya nwere ike ịba uru. Dịka ọmụmaatụ, ọmụmụ ihe na-egosi na ha na-ejuputa. N'ihi ya, ị na-ahọrọ ihe ndị ọzọ umami nwere na-enyere gị aka ịkwụsị ibu site na igbochi agụụ gị (,).

Nke a bụ nri umami iri na isii nwere uru ahụike dị ịtụnanya.

1. Osimiri mmiri

Mmiri mmiri dị obere kalori ma juputara na nri na antioxidants.

Ha bụkwa ezigbo isi mmalite nke ekpomeekpo umami n'ihi nnukwu ọdịnaya ha nwere. Ọ bụ ya mere kombu seaweeds na-ejikarị agbakwunye omimi na broths na sauces na nri Japanese.

Nke a bụ ọdịnaya nke glutamate maka ọtụtụ mmiri mmiri kombu kwa 3.5 ounces (100 grams):

• Rausu kombu: 2,290-3,380 mg
• Maka: 1,610-3,200 mg
• Rishiri kombu: 1,490-1,980 mg
• Hidaka kombu: 1,260-1,340 mg
• Naga kombu: 240-1,400 mg

Nri mmiri Nori dịkwa elu na glutamate - na-enye 550-1,350 mg kwa 3.5 ounces (100 gram).

Ọ bụ ezie na ọtụtụ ahịhịa mmiri na-aba ụba na glutamate, wakame seaweed bụ ewepu na naanị 2-50 mg nke glutamate kwa 3.5 ounces (100 grams). Nke ahụ kwuru, ọ ka dị ezigbo mma.

Na nchikota Kombu na ahihia nori di elu na ulo omami. Ọ bụ ya mere a na-ejikarị ha eme ihe na broths ma ọ bụ sie iji tinye omimi na nri ndị Japan.

2. Nri sitere na Soy

A na-eji soybean eme nri soy, legume nke bụ nri Asia.

Ọ bụ ezie na a ga-eri soybean kpamkpam, ha na-agbakarị ma ọ bụ na-edozi ya na ngwaahịa dị iche iche, dịka tofu, tempeh, miso, na soy sauce.

N'ụzọ na-akpali mmasị, nhazi na soybean na-agba ụka na-ebuli ọdịnaya ha zuru oke, ebe a na-agbaze protein n'ime amino acid n'efu, ọkachasị acid glutamic ().

Nke a bụ ọdịnaya nke glutamate maka ọtụtụ nri sitere na soy kwa elekere 3.5 (gram 100):

• Soy ihendori 400-1,700 mg
• Miso: 200-700 mg
• Natto (soybean gbara ụka): 140 mg
• Soybean: 70-80 mg

Ọ bụ ezie na soy na-arụrịta ụka n'ihi ọdịnaya phytoestrogen ya, iri nri sitere na soy nwere njikọ dị iche iche na uru dị iche iche, gụnyere obere cholesterol dị ala, ọmụmụ ọmụmụ ụmụ nwanyị ka mma, yana obere mgbaàmà nke menopause (,,).

Na nchikota Nri sitere na soy bu ihe di elu na ogige umami. Nri soy, nke gbara ụka, dị elu karịa, ebe ịgba ụka nwere ike imebi protein na amino acid n'efu, dị ka glutamic acid.

3. Ogbe Achịcha

Chiiz nke agadi na-adị elu na ngwakọta ngwakọta umami.

Dị ka chiiz na-eto, protein ha na-agbaba n’efu amino acid site na usoro akpọrọ proteolysis. Nke a na - ebuli ọkwa nke acid glutamic n'efu (9).

Nke a bụ ọdịnaya nke glutamate maka ọtụtụ chiiz mebere na 3.5 ounces (100 grams):

• Parmesan (Parmigiano Reggiano): 1,200-1,680 mg
• Comte chiiz: 539-1,570 mg
• Cables: 760 mg
• Roquefort: 471 mg
• Chi Emmental: 310 mg
• Gouda: 124-295 mg
• Cheddar: 120-180 mg

Chiiz nke meworo agadi, dị ka Italian parmesan - nke bụ agadi 24-30 ọnwa - na-enwekarị uto umami. Ọ bụ ya mere ọbụlagodi obere ego nwere ike ibute uto nke efere (9).

Na nchikota Chiiz nke meworo agadi nwere ogologo uto umami siri ike, ebe ha na-agafe karịa proteolysis - usoro nke na-agbari protein n'ime amino acid n'efu, dị ka glutamic acid.

4. Kimchi

Kimchi bụ efere ọdịnala ndị Korea a na-eji akwụkwọ nri na ngwa nri esi.

A na-etinye akwụkwọ nri ndị a Lactobacillus nje bacteria, nke na-agbaji akwụkwọ nri site na ịmepụta enzymes digestive, dịka proteases, lipases, and amylases (, 11).

Ndi na edozi ihe na emebisie umu irighiri protein na kimchi n'ime amino acid efu site na usoro proteolysis. Nke a na - ebuli ọkwa nke kimchi nke umami compound glutamic acid.

Ọ bụ ya mere kimchi ji nwee nnukwu 240 mg nke glutamate kwa 3.5 ounces (100 gram).

Ọ bụghị naanị na kimchi dị elu na ogige umami, mana ọ dịkwa oke mma ma jikọtara ya na uru ahụike, dị ka mgbaze na-agbalite na obere ọkwa cholesterol n'ọbara (,).

Na nchikota Kimchi nwere ezigbo 240 mg nke glutam kwa 3.5 ounces (100 gram). Ọ dị elu na ogige umami n'ihi ịgba ụka na Lactobacillus nje.

5. Green tii

Green tii bụ ihe ọ popularụ popularụ na-ewu ewu ma nwekwaa ike.

Ejikọtara ị Dụ ya na ọtụtụ uru ahụike, dị ka mbelata mbelata nke ọrịa shuga nke ụdị 2, obere LDL cholesterol “adịghị mma”, yana ibu ahụ ike (,,).

Ọzọkwa, akwụkwọ ndụ akwụkwọ ndụ tii dị na glutamate, nke mere na ọ nwere uto pụrụ iche, ilu, na uto umami. Mkpụrụ akwụkwọ ndụ akwụkwọ ndụ a mịrị amị na-ebu 220-670 mg nke glutamate kwa 3.5 ounces (100 grams).

Ihe ọ drinkụ drinkụ a dịkwa elu na ananine, amino acid nwere ihe yiri ya na glutamate. Nnyocha na-egosi na oranine na-ekerekwa òkè na ogo ogo umami ya (17,).

Ka ọ dị ugbu a, iwe nke akwụkwọ ndụ akwụkwọ ndụ tii na-esitekarị na ihe ndị a na-akpọ catechins na tannins (,).

Na nchikota Green tii nwere 220-670 mg nke glutamate kwa 3.5 ounces (100 grams), nke mere na o nwere uto puru iche, obi ilu, na uto umami. Ọ dịkwa elu na ananine - nke nwere usoro yiri ya na glutamate ma nwee ike ibuli ọkwa ya na umami.

6. Erimeri ihe mmiri

Ọtụtụ ụdị nri mmiri dị na ogige umami dị elu.

Erimeri nwere ike ibute ma glutamate na inosinate - nke a makwaara dị ka sibdium inosinate. Inosinate bụ ogige umami ọzọ a na-ejikarị eme ihe nri (21).

Nke a bụ nri glutamate na inosinate maka ụdị azụ dị iche iche kwa elekere 3.5 (gram 100):

Nri	Glutamate	Inosinate
Nwa sardines a mịrị amị	40-50 mg	350-800 mg
Bonito flakes	30-40 mg	470-700 mg
Azụ Bonito	1-10 mg	130-270 mg
Tuna	1-10 mg	250-360 mg
Udo	5-9 mg	230-290 mg
Okpokoro	10-20 mg	280 mg
Makarel	10-30 mg	130-280 mg
Koodu	5-10 mg	180 mg
Shrịmp	120 mg	90 mg
Ihe nyocha	140 mg	0 mg
Anchovies	630 mg	0 mg

Glutamate na rebudium inosinate nwere mmetụta mmekọrịta n’ebe ibe ha nọ, nke na-eweli uto umami nke nri nwere ma ().

Nke ahụ bụ otu ihe mere ndị isi nri jiri jikọta nri bara ụba na nri na-enye nri na-enyeghị nri na-enye nri na-enye nri nri.

Na nchikota Ọtụtụ azụ na azụ azụ dị elu na glutamate na - ọkachasị - inosinate, ogige umami ọzọ dị na ngwaahịa anụmanụ. Glutamate na inosinate nwere mmetụta synergistic na ibe ha, na-eme ka nri nri umami n'ozuzu ya.

7. Anụ

Anụ bụ otu nri ọzọ nke na - ahụkarị ụtọ umami.

Dị ka ihe oriri, ha na-ebu glutamate na inosinate.

Nke a bụ nri glutamate na inosinate maka anụ dị iche iche kwa elekere 3.5 (gram 100):

Nri	Glutamate	Inosinate
Anụ ezi	198 mg	30 mg
Ham akọrọ / gwọrọ	340 mg	0 mg
Anụ ezi	10 mg	230 mg
Anụ ehi	10 mg	80 mg
Ọkụkọ	20-50 mg	150-230 mg

Mkpụrụ anụ, nke meworo agadi, ma ọ bụ nke esichara nwere ọtụtụ glutamic acid karịa anụ ọhụrụ, ebe usoro ndị a na-emebi protein zuru oke wee hapụ acid glutamic n'efu.

Azụkọ ọkụkọ - ọ bụ ezie na ọ bụghị anụ - bụ isi mmalite nke ekpomeekpo umami, na-enye 10-20 mg nke glutamate kwa 3.5 ounces (100 gram).

Na nchikota Dị ka nri mmiri, anụ bụ ezigbo isi iyi nke glutamate na inosinate. Anụ, nke merela agadi, ma ọ bụ nke esiri esize nwere acid glutamic.

8. Tomato

Tomato bụ otu n'ime osisi kachasị mma nke isi ọma umami.

N'ezie, ekpomeekpo ha na-atọ ụtọ ma na-esi n'ọbara acid ha na-ebu elu.

Tomato mgbe nile nwere 150-250 mg nke glutamic acid kwa 3.5 ounces (100 gram), ebe cherry tomato na-enye 170-280 mg n'otu ọrụ.

Na mgbakwunye, etoju nke glutamic acid na-aga n'ihu na-ebili ka ha chara ().

Tomato na-ehicha nwekwara ike bulie ekpomeekpo ha, ebe usoro a na-ebelata mmiri ma na-etinye glutamate. Tomato a mịrị amị nwere 650-1,140 mg nke glutamic acid kwa 3.5 ounces (100 grams).

E wezụga glutamic acid, tomato bụkwa ezigbo isi iyi nke ọtụtụ vitamin na mineral, gụnyere vitamin C, vitamin K, potassium, folate, na antioxidants ndị dabeere na osisi ().

Na nchikota Tomato bụ ezigbo isi iyi nke umami ma nwee 150-250 mg nke glutamic acid kwa 3.5 ounces (100 grams). Akọrọ ndị a mịrị amị na-enye 650-1,140 mg n'otu ọrụ.

9. Mushrooms

Mushrooms bụ nnukwu osisi ọzọ sitere na isi ọkụkụ umami.

Dị ka tomato, ero ihicha nwere ike ịbawanye ọdịnaya ha.

Nke a bụ ọdịnaya nke glutamate maka ọtụtụ ero kwa 3.5 ounces (100 grams):

• Mịrị shiitake ero: 1,060 mg
• Shimeji ero: 140 mg
• Enoki ero: 90-134 mg
• Ero nkịtị: 40-110 mg
• Gwongworo: 60-80 mg
• Shiitake ero: 70 mg

Mushrooms juputara na nri, tinyere vitamin B, ma ejikọrọ ya na uru ahụike, dị ka mmụba dị mma na ọkwa cholesterol ().

Ha dịkwa ọtụtụ, na-atọ ụtọ, dịkwa mfe ịgbakwunye na nri gị - ma nke ndu ma esi nri.

Na nchikota Mushrooms - karịsịa Fikiere mushrooms - bụ nnukwu isi iyi nke osisi nke glutamic acid. Ha dịkwa mfe ịgbakwunye na nri gị, na-eme ha ụzọ dị mfe iji bulie mkpokọta mkpokọta umami nke efere gị.

10–16. Nri ndi ozo nke nwere Umami

E wezụga ihe oriri ndị dị n'elu, ọtụtụ nri ndị ọzọ dịkwa elu na ụtọ umami.

Nke a bụ ọdịnaya glutamate maka nri ndị ọzọ dị elu-umami kwa 3.5 ounces (100 grams):

1. Marmite (achicha flavored gbasaa): 1,960 mg
2. Oporo ihendori: 900 mg
3. Ọka: 70-110 mg
4. Peas akwụkwọ ndụ akwụkwọ ndụ: 110 mg
5. Galiki: 100 mg
6. Lotus mgbọrọgwụ: 100 mg
7. Nduku: 30-100 mg

N'ime nri ndị a, Marmite na oporo oyster nwere ọdịnaya kachasị nke glutamate. Marmite dị elu na ekpomeekpo umami, ebe ọ bụ na a na-etinye ya yist, ebe a na-eji oyster sauce mee umami-ọgaranya, dị ka esi sie oysters ma ọ bụ oyster wepụ, nke dị na glutamate.

Agbanyeghị, buru n’uche na a na-eji ngwaahịa abụọ a eme ihe n’obere oke.

Na nchikota Nri dika Marmite, oporo oyster, oka, peas green, garlic, rootus, na poteto bu kwa ezigbo uzo nke ekpomeekpo umami n'ihi na ha nwere ezigbo glutamate.

Isi Okwu

Umami bụ otu n'ime ihe uto ise kachasị mma ma kọwaa ya nke ọma dị ka ụtọ ma ọ bụ "anụ".

Mmetụta umami na-abịa site na ọnụnọ nke amino acid glutamate - ma ọ bụ glutamic acid - ma ọ bụ ogige inosinate ma ọ bụ guanylate, nke na-adịkarị na nri protein dị elu.

Ọ bụghị naanị na Umami na-eme ka ekpomeekpo sie ike kama ọ nwekwara ike inye aka igbochi agụụ gị.

Somefọdụ nri ndị nwere nnukwu ogige umami bụ nri mmiri, anụ, chiiz ochie, ahịhịa mmiri, nri soy, ero, tomato, kimchi, tii na-acha akwụkwọ ndụ, na ọtụtụ ndị ọzọ.

Gbalịa itinye nri ole na ole umami jikọtara na nri gị iji nweta uru ha na uru ahụike ha.