Kimchi - positive effects and recipe
kimchi is a very popular traditional Korean side dish that is most often prepared from fermented Korean cabbage ,
although it can also be prepared from other fermented vegetables,
such as white radish or daikon.
It is often extremely spicy and spicy ,
and it can also have some positive effects on health.
Among them, the effects on lowering cholesterol and increasing insulin sensitivity stand out.
Kimchi - effects on human health
There are over 200 types of kimchi prepared with more than 100 different ingredients.
Therefore, it is not possible to determine the unambiguous effect of kimchi
on the human body because each is specific with respect to the ingredients present.
Kimchi is a fermented food which means it is produced by controlled microbial growth and activity .
The original reason for food fermentation was to prolong its shelf life and improve its taste and smell.
Fermented food is an integral part of many world cuisines.
Its sudden popularity in recent years is due to its many potential positive health effects as well as the increased interest in digestive health.
There are several ways in which fermented foods can generally exhibit positive effects in the human body.
First of all, it contains probiotics - live bacteria that can affect the change of the intestinal microbiota,
but also protect against pathogenic microorganisms and stimulate the functions of the immune system.
In addition, many biologically active metabolites can be formed during the fermentation process ,
and the amount of antinutrients , ie food ingredients that interfere with nutrient absorption , may be reduced .
Some useful common ingredients for all types of kimchi are.
>dietary fiber ,
>vitamins,
>minerals,
>lactic acid bacteria,
>bioactive compounds present in Chinese cabbage and other ingredients.
Many of the following ingredients have a certain biological activity in the body :
>stimulate the immune system,
>reduce oxidative stress,
>act protectively in some types of cancer,
>protect against cardiovascular diseases ,
>protect against metabolic syndrome ,
>protect against the negative effects of aging.
In kimchi, fermentation takes place spontaneously ,
as a result of the action of naturally occurring microorganisms.
In addition to spontaneous fermentation,
controlled fermentation is also possible, which is characteristic of the production of yogurt or kefir .
Bacteria of the genus Leuconostoc predominate in kimchi .
These are lactic acid bacteria .
A group of British scientists in a review study published in 2019 in the scientific
journal Nutrients highlights some positive effects of the presence of the genus
Leuconostoc proven on animals (experimental mice and rats):
>effects on weight control,
>reduction of total cholesterol, LDL, triglycerides and atherogenic index,
>anti-inflammatory effects.
Studies in humans indicate significant effects on the improvement of serum lipid profile ,
especially on total and HDL-cholesterol levels. After a 7-day intervention, kimchi intake affected:
>reduction of fasting blood glucose ,
>improving the lipid profile ,
>improving antioxidant status.
Although anticancer effects have been demonstrated in laboratory ( in vitro ) gastric cancer cells ,
numerous epidemiological studies examining kimchi consumption
and the incidence of gastric cancer in Koreans have indicated an increased risk of
gastric cancer in those who ingested more kimchi .
However, a 2001 study conducted on 136 patients with gastric cancer showed that
there was a difference in gastric cancer risk among different types of kimchi .
In addition, baechu kimchi (a type of kimchi prepared from Chinese cabbage) was
associated with a reduced risk of stomach cancer, while intake of kkakduki kimchi
(prepared from daikon or Korean radish) was associated with a higher risk of gastric cancer.
The following are considered to be responsible for increasing the risk of stomach cancer
>large amount of salt,
>nitrates,
>nitrites.
Kimchi , like other types of fermented foods, may contain elevated amounts of biogenic amines .
These are compounds with nitrogen that can have negative consequences when ingested,
such as headaches and blood pressure, but they can also act as carcinogenic compounds.
“ Several factors contribute to the high concentration of biogenic amines in kimchi, and these include the microbial production of biogenic amines during fermentation and the content of biogenic amines of ingredients such as Jeotgal and Aekjeot. ”, Explain a group of Korean scientists in a review published in 2019 in the journal Foods .
Although further research is needed to elucidate the true reasons for the presence
and ways of reducing biogenic amines in kimchi, for now it appears that kimchi
species with marine ingredients (such as Jeotgal and Aekjeot ) have significantly
higher levels of undesirable biogenic amines relative to other types of kimchi.
Kimchi - recipe
Kimchi is a typical Korean dish prepared from Korean or Chinese cabbage or daikon.
It can be prepared relatively easily and quickly at home. The key ingredient,
however, should be procured in specialized Asian stores - gochugaru , i.e. Korean
chili powder . Other ingredients are available in all major supermarkets.
Kimchi is a typical Korean side dish , but can be used:
>in sandwiches,
>in addition to scrambled eggs,
>on pizza,
>in tortillas,
>risottos,
>wok dishes,
>pasta.
The recipe that follows has been tried many times, and perfected by Rachel Drbohlav Ollerton ,
a member of the Kreni Zdravo portal team.
It is a recipe for Baechu kimchi or kimchi prepared from Chinese cabbage.
The following ingredients are required to prepare kimchi :
>1 medium-sized Chinese or hooded cabbage ,
>¼ cups of coarse salt ,
>3 cloves garlic ,
>Luka onion heads ,
>a small piece of fresh ginger ,
>2 tablespoons fish sauce ( or soy sauce for a vegan version of the recipe),
>1-5 tablespoons (depending on the desired spiciness ) of gochugaru or Korean chili powder,
>1 teaspoon sugar ,
>1 larger carrot ,
>2 young onions .
After purchasing the ingredients, kimchi preparation follows :
1. Wash and cut the Chinese cabbage in half lengthwise, then halve the halves also lengthwise. The resulting oblong quarters of Chinese cabbage should then be cut into strips 2-3 cm wide , removing the lower hard part.
2. Put a layer of cabbage in a larger bowl and add salt . Put the next layer and salt, then repeat this process until the whole sliced cabbage is in the bowl.
3. Let the salted cabbage stand for 3 hours , stirring occasionally (1-2 times).
4. After the cabbage releases water during this 3 hours and is reduced, it and the dish should be washed well from the remnants of salt . Wipe the dish well and return the washed cabbage to it.
5. In a multipractice, chopper or with the help of a stick mixer, a pasty mixture of garlic, onion, ginger, fish or soy sauce and sugar should be prepared . If none of the above kitchen appliances are available, garlic, onion and ginger can be finely grated on a grater, so fish or soy sauce and sugar are added to this mixture.
6. Add gochugar to the resulting paste .
7. Wash the carrots and spring onions and cut them both into strips .
8. Squeeze out all the remaining water from the cabbage and mix in the first vegetables and then the pasty mixture of spices.
9. Mix everything well so that the paste covers all the vegetables. If mixed by hand, the use of gloves is recommended as the mixture is extremely spicy.
10. Chinese cabbage prepared in this way is unfermented kimchi that can be eaten as such or can be fermented.
11. Transfer the unfermented kimchi to sterilized jars (they can be sterilized by boiling in water for 10-15 minutes immediately before filling or in the oven for 5 minutes at 200 ° C or 10 minutes at 150 ° C) and cover. In doing so, between the kimchi and the lid about 2 fingers of air so that the brine does not later leak out of the jar.
12. Closed jars are kept warm for 3 days with opening once a day to release gas from them (warning: the gas has an unpleasant odor).
13. Fermented kimchi is stored in the refrigerator .
To better understand and visualize this procedure, watch the video below :
Once you have mastered this basic recipe for preparing kimchi,
you can try various other flavor combinations.
In addition to the listed spices , various others can be added to kimchi , such as:
>sweet or hot red pepper,
>pepper,
>mustard,
>lemon juice,
>sesame seeds,
>apple,
>pear,
>smallpox.
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