김치 효능 + 미국 건강 전문지 '헬스'가 선정한 세계 5대 건강식품

[류수]

김치 효능, 세계 5대 건강 식품 중 하나로 손꼽혀…'어떤 효능 있나?'

최종편집 : 2015-11-03 18:58:52

[SBS funE 연예뉴스팀] 김치 효능, 세계 5대 건강 식품 중 하나로 손꼽혀…'어떤 효능 있나?'

(김치 효능, 사진=SBS)

김치 효능이 큰 관심을 모으고 있다.

김치는 일본의 된장, 스페인의 올리브유, 그리스의 요거트, 인도의 검은 콩인 랜틸과 함께 세계 5대 건강 식품으로 알려져 있다.

이중 일본의 된장, 그리스의 요거트, 우리나라의 김치가 모두 발효식품이다.

김치가 발효되면서 만들어지는 유산균은 김칫국물 1㎖당 1억 마리 유산균이 생기는데, 이 유산균 성분이 대장암을 비롯한 각종 성인병을 예방하고 항암효과와 노화방지에도 효과가 있어 이런 김치의 영양성분은 세계적으로 널리 알려져있다.

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2006년 미국 건강 전문지 '헬스'가 선정한 세계 5대 건강식품

김치, 올리브유, 요구르트, (렌즈)콩, 낫토(納豆)

낫토(納豆, なっとう)

가. 낫토(納豆, なっとう)

대두를 삶은 후 낫토균(Bacillus subtilis)으로 발효시켜 만든 일본식 생청국장으로 단백질이 풍부하여 미소(みそ: 일본된장)와 함께 중세 일본의 필수적인 영양 공급원이었다. 청국장은 대개 찌개로 끓여 먹지만 낫토는 숙성된 상태로 끓이지 않은 그대로 먹을 수 있다.

나. 낫토의 종류

⑴ 이토비키낫토(絲引納豆, ぃとびきなっとう)

약 1000년전에 일본 북부지방에서 시작되어, 보통 “낫토”라고 하면 일반적으로 낫토는 이토히키낫토를 뜻하고 있다. 낫토균이라는 세균이 작용하여 끈덕거리는 실이 많이 생기는 콩 발효 식품이다.

⑵ 아마낫토(甘納豆, ぁまなっとう)

콩을 삶아 밀가루를 묻혀 발효시킨 부식류로서, 밥반찬으로 식용하거나 고기나 해산물 및 채소 조리할 때에 양념용으로 사용한다.

⑶ 시오카라낫토(鹽辛納豆, しおからなっとう)

곰팡이로 발효시킨 콩을 소금에 버무려서 몇 달 동안 숙성시킨 것으로, 말려서 술안주나 군대음식으로 이용한다. 누룽지곰팡이라고 하는 곰팡이류가 작용하여 신맛이 강한 특징이 있고, 발냄새가 나는 콩발효 식품이다.

⑷ 니오와낫토(納豆, におわなっとう)

낫토는 특유의 강한 냄새로 인하여 일본내에서도 간사이 지방을 중심으로 낫토를 싫어하는 사람이 많은데, 냄새 때문에 낫토를 싫어하는 사람들이 먹기 편하도록 냄새를 제거한 니오와낫토 라는 제품이 존재한다. 니오와낫토의 명칭은 '냄새가 나지않는다(におわない, 니오와나이)'라는 말과 낫토를 합성하여 만들어진 명칭이다.

다. 영양소

레시틴(Lecithin)과 리놀렌산(Linolenic acid)은 혈액 속에 들어있는 나쁜 콜레스테롤 수치를 낮춰주고 식이섬유도 풍부해 변비를 예방하고 중금속이나 체내 노폐물을 밖으로 배출시키는 작용을 하며 포만감이 빨리 오기 때문에 다이어트와 미용에 좋다고 한다.

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World's Healthiest Foods

Thanks to growing interest in international cuisines, its never been easier to locate the ingredients you need to prepare foods of other cultures in your own kitchen. And great news: Many of your favorite global ingredients just happen to have great health benefits.

Joan Raymond has written on health and science for Newsweek, Health, and other national publications. These recipes are by Mark Bittman, author of The Best Recipes in the World and food columnist for The New York Times.

Olive Oil (Spain) : 올리브유

Soy (Japan) : 낫토(納豆)

Yogurt (Greece) : 요구르트

Lentils (India) : 렌즈콩

Kimchi (Korea) : 김치

출처 : http://www.health.com/health/article/0,,20410299,00.html

Last Updated: February 01, 2008

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Health Magazine: World’s 5 Healthiest Foods

In the March 2006 issue of Health magazine, they list the five foods in the world they think are the healthiest. It is interesting that the foods are staples of populations with generally above-average health. Coincidence? I think not.

1. Spain: Olive Oil

Olive oil is a staple in every typical Spanish home. Although most associate olive oil with Italy, almost half of the world’s production is in Spain. (Learn more about olive oil here).

Olive oil protects against heart disease by controlling bad LDL cholesterol levels while raising good HDL levels. In fact, the FDA lets olive oil producers put a heart-health claim on their labels. New research shows that olive oil has a compound with the same structure as ibuprofen and may offer the same benefits as a low dose of the anti-inflammatory drug, such as protection against heart attack, stroke, some cancers and maybe even Alzheimer’s.

Try serving good, extra virgin olive oil with crusty, peasant-style bread. Pour the olive oil in a shallow dish and dip in the bread. Add a little salt if you wish.

2. Japan: Soy

The typical Japanese person eats soy at all three meals. Tofu, soy sauce and miso are all sources of soy. Soy has a lot of protein and is so good for your heart that the FDA gives it the thumbs up for its heart-healthy label. Some studies say diets rich in soy reduces the risk of breast cancer.

Try adding tofu to a vegetable stir-fry and use it as a main dish for a change of pace. The tofu can replace meat as a protein source.

3. Greece: Yogurt

In Greece, it’s traditional to serve newlyweds yogurt with honey and walnuts for prosperity and energy. Some say yogurt is an aphrodisiac.

What is certain is that yogurt promotes intestinal and vaginal health, improves lactose intolerance, builds stronger bones, enhances immunity and lowers blood pressure. And it might even have anticancer and weight loss effects. But go easy on yogurt with lots of sugar and additives. Plain yogurt with a little honey or fruit is much healthier.

If you don’t like plain yogurt, try spooning low-sugar vanilla yogurt over fruit and sprinkle some granola or Grape Nuts over the top.

4. Lentils : India

Lentils are to India as meatloaf is to America: the quintessential comfort food. Ranging from yellow and red to deep black, these tiny disc-shaped members of the legume family are eaten in some form at least twice a day in “any self-respecting Indian household,” says Kavita Mehta, founder of the Web-based Indian Foods Co. In fact, India is the worlds biggest producer and consumer of lentils. Known as dal, lentils typically are served at every meal with steamed rice or bread.

Why to try them: This superfood gives you protein and cholesterol-lowering soluble fiber, as well as about twice as much iron as other legumes. And lentils are higher in most B vitamins and folate, which is especially important for women of childbearing age because folate reduces the risk of birth defects. Plus, U.S. Department of Agriculture researchers discovered that the pigment in Beluga black lentils acts like an antioxidant and helps protect against heart disease, cancer, and the aging process in general. Not too shabby for something the size of a pencil eraser.

What to do with them: Lentils can be stored a long time, are easy to make, and are one of the cheapest protein sources going, at just 75 cents per pound at grocery stores. And unlike other legumes, you dont have to soak them before cooking. Just rinse them in cold water and simmer in water or broth. Enjoy them plain or spiced with herbs, onions, or garlic.

5. Kimchi : Korea

kimchi Koreans eat so much of this super-spicy condiment (40 pounds of it per person each year) that natives say “kimchi” instead of “cheese” when getting their pictures taken. The reddish fermented cabbage (and sometimes radish) dish—made with a mix of garlic, salt, vinegar, chile peppers, and other spices—is served at every meal, either alone or mixed with rice or noodles. And its part of a high-fiber, low-fat diet that has kept obesity at bay in Korea. Kimchi also is used in everything from soups to pancakes, and as a topping on pizza and burgers.

Why to try it: Kimchi (or kimchee) is loaded with vitamins A, B, and C, but its biggest benefit may be in its “healthy bacteria” called lactobacilli, found in fermented foods like kimchi and yogurt. This good bacteria helps with digestion, plus it seems to help stop and even prevent yeast infections, according to a recent study. And more good news: Some studies show fermented cabbage has compounds that may prevent the growth of cancer.

What to do with it: Theres no need to make your own; just pick it up in the refrigerated section of your grocery store or an Asian market for around $4 per 32-ounce jar (Sunjas is one popular brand). You can wake up your morning by scrambling eggs with kimchi, diced tomatoes, and mushrooms. Use it as a wrap filling or to top a baked potato. Or try Spicy Beef and Kimchi Stew, which won our test kitchens top rating.