{"id":20018,"date":"2017-12-08T17:19:40","date_gmt":"2017-12-08T15:19:40","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=20018\/"},"modified":"2017-12-08T17:19:40","modified_gmt":"2017-12-08T15:19:40","slug":"verdures-fermentades-tot-nutrients","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2017\/12\/08\/verdures-fermentades-tot-nutrients\/","title":{"rendered":"Verdures fermentades, tot nutrients!"},"content":{"rendered":"<p>Des de fa mil\u00b7lennis, en moltes cultures es fa servir la fermentaci\u00f3 de verdures com a m\u00e8tode de preparaci\u00f3 i conserva dels aliments. Les verdures fermentades s\u00f3n conegudes a Jap\u00f3 com <strong><em>Tsukemono<\/em><\/strong> i a Corea com <strong><em>Kimchi<\/em><\/strong>. A Centreeuropa \u00e9s tradicional la <strong><em>Sauerkraut<\/em><\/strong>, que nosaltres anomenem<strong><em> Xucrut<\/em><\/strong> i en el m\u00f3n anglosax\u00f3 es coneixen com <strong><em>Pickles<\/em><\/strong>. Els fermentats orientals utilitzen transformacions breus, de poques hores, i el seu objectiu \u00e9s la potenciaci\u00f3 de noves propietats. Els occidentals s&#8217;elaboren a m\u00e9s llarg termini com a m\u00e8tode de conservaci\u00f3.<br \/>\n<!--more--><\/p>\n<p>Les verdures fermentades tenen l&#8217;avantatge que no perden nutrients, sin\u00f3 que en guanyen, i a m\u00e9s enriqueixen la flora intestinal. El seu sabor \u00e9s superior al d&#8217;una simple verdura no fermentada, amb un toc suaument \u00e0cid que satisf\u00e0 al paladar. \u00c9s un proc\u00e9s que no consumeix energia i que es porta a terme per mitj\u00e0 de microorganismes ben\u00e8fics, com bacteris i enzims. S\u00f3n elements microsc\u00f2pics que es reprodueixen a temperatura ambient. Com a resultat, el mid\u00f3 de les verdures es converteix en \u00e0cid l\u00e0ctic que acidifica el medi, afavorint la fermentaci\u00f3 i neutralitzant la pres\u00e8ncia d&#8217;elements pat\u00f2gens.<\/p>\n<p>Per aix\u00f2 les verdures fermentades s\u00f3n m\u00e9s nutritives i assimilables que les hortalisses de les quals procedeixen. Aquest proc\u00e9s afavoreix:<\/p>\n<ul>\n<li>L&#8217;estabilitat i s\u00edntesi de vitamines B1, B2, B3, C i K.<\/li>\n<li>La conservaci\u00f3 d&#8217;antioxidants, com la provitamina A.<\/li>\n<li>La predigesti\u00f3 del mid\u00f3 i de les prote\u00efnes, que alliberen els seus amino\u00e0cids.<\/li>\n<li>La disgregaci\u00f3 de la cel\u00b7lulosa, evitant les flatul\u00e8ncies.<\/li>\n<li>El reequilibri de la microbiota i la seva funci\u00f3 intestinal.<\/li>\n<li>La inhibici\u00f3 del desenvolupament de microorganismes pat\u00f2gens, infecciosos o potencialment carcin\u00f2gens.<\/li>\n<\/ul>\n<h3>Ingredients<\/h3>\n<h4>Verdures<\/h4>\n<p>Les verdures que serveixen per fermentar solen ser de textura consistent. Moltes, com les cols, llombardes, br\u00f2quils, naps i colinaps s\u00f3n de la fam\u00edlia de les cruc\u00edferes, conegudes per el seu potent efecte antioxidant que protegeix contra algunes subst\u00e0ncies cancer\u00edgenes com el benzopir\u00e8. Tamb\u00e9 s&#8217;usen arrels com remolatxes o pastanagues o verdures m\u00e9s tendres com cogombres, mongetes verdes i cebes, aix\u00ed com t\u00e0peres. \u00c9s important partir de verdures de cultiu biol\u00f2gic.<\/p>\n<h4>Sal<\/h4>\n<p>S&#8217;utilitza preferentment sal marina, rica en minerals, o de l&#8217;Him\u00e0laia. La seva funci\u00f3 \u00e9s extreure el suc de les verdures i controlar la fermentaci\u00f3. La proporci\u00f3 \u00e9s sobre un 1% del pes de les verdures. Es pot fer servir tal qual o en forma de salmorra, dissolta en aigua en proporci\u00f3 d&#8217;una cullerada sopera rasa per 1\/2 litre d&#8217;aigua mineral bullida.<\/p>\n<h4>Condiments<\/h4>\n<p>Ajuden a la fermentaci\u00f3 i a real\u00e7ar els sabors. Tenen un paper destacat les baies de ginebre. S\u00f3n molt apropiats el com\u00ed, el coriandre, l&#8217;estrag\u00f3, el fonoll i el llorer, aix\u00ed com fines l\u00e0mines de poma com a condiment per a la xucrut.<\/p>\n<h4>Utensilis<\/h4>\n<p>Varien en funci\u00f3 de la quantitat que vulguem produir. Per a grans quantitats s&#8217;usa una gerra de cer\u00e0mica. Per a quantitats petites s\u00f3n recomanables els pots de vidre o els &#8220;premsa pickles&#8221;, uns recipients de vidre o pl\u00e0stic dissenyats especialment amb una molla o rosca per premsar al seu interior.<\/p>\n<p>Una m\u00e0 de morter ajuda a pr\u00e9mer b\u00e9 el contingut en el fons del pot. I un drap de cot\u00f3 blanc si anem a utilitzar una gerra. Tot el material ha d&#8217;estar escrupolosament net i esterilitzat, previ escaldat en aigua bullint un parell de minuts i deixant assecar a ser possible, al sol.<\/p>\n<p><a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/12\/verduras_fermentadas_1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\" td-modal-image aligncenter wp-image-20016 size-full\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/12\/verduras_fermentadas_1.jpg\" alt=\"Verduras fermentadas, \u00a1todo nutrientes!\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/12\/verduras_fermentadas_1.jpg 1000w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/12\/verduras_fermentadas_1-300x200.jpg 300w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/12\/verduras_fermentadas_1-768x512.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/12\/verduras_fermentadas_1-696x464.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/12\/verduras_fermentadas_1-630x420.jpg 630w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h3>Com fer verdures fermentades<\/h3>\n<p>Han d&#8217;estar completament banyades en el seu suc o en l&#8217;aigua lleugerament salada. Sense aquesta premissa no pot realitzar-se la fermentaci\u00f3 l\u00e0ctica, ja que \u00e9s anaer\u00f2bia, \u00e9s a dir, sense pres\u00e8ncia d&#8217;oxigen de l&#8217;aire. Per aix\u00f2 cal cobrir i premsar les verdures. Cal deixar un espai perqu\u00e8 es produeixi la fermentaci\u00f3, abans de tancar el pot herm\u00e8ticament.<\/p>\n<h4>Preparaci\u00f3 pr\u00e8via<\/h4>\n<p>Es renten les verdures a fons, rebutjant impureses i la terra adherida. Generalment s&#8217;acostuma a tallar o ratllar els vegetals finament, encara que en algunes zones com el sud-oest asi\u00e0tic els agrada de fer els fermentats gaireb\u00e9 sencers o tallats en trossos grans.<\/p>\n<h4>En gerra de cer\u00e0mica<\/h4>\n<p>\u00c9s tradicional elaborar la xucrut amassant la col finament picada amb la sal i el ginebre fins que deixa anar el seu suc, abans d&#8217;envasar. Si no es vol amassar, s&#8217;ha de cobrir de salmorra. Es posa una capa de verdures, s&#8217;afegeix una mica de sal, baies de ginebre i com\u00ed i es prem en\u00e8rgicament amb el morter. Es repeteix l&#8217;operaci\u00f3 fins a cobrir les 3\/4 parts del recipient. Es cobreix amb fulles de col senceres i a sobre es posa un drap de cot\u00f3 blanc i esterilitzat, una pe\u00e7a de fusta que c\u00e0piga al bocal i una pedra no calc\u00e0ria.<\/p>\n<h4>En pot de vidre<\/h4>\n<p>La col no necessita que afegim aigua si en un bol per amanides la barregem pr\u00e8viament amb les esp\u00e8cies i la sal, i despr\u00e9s la introdu\u00efm en el pot prement b\u00e9 cada capa. Els cogombres s&#8217;han de deixar unes hores a l&#8217;enciamera, perqu\u00e8 deixin anar el seu suc, abans d&#8217;introduir-los. A la resta de les verdures se&#8217;ls afegeix la salmorra fins cobrir-les. Cal deixar 3 o 4 cm d&#8217;aire, sense omplir fins a la vora, per deixar espai a la fermentaci\u00f3. Es tapa herm\u00e8ticament.<\/p>\n<h4>Temps i temperatura<\/h4>\n<p>Es deixen els pots o gerres a temperatura ambient, sobre 20\u00baC i en abs\u00e8ncia de llum, per assegurar la fermentaci\u00f3. S\u00f3n necess\u00e0ries tres o quatre setmanes per completar el proc\u00e9s. A partir de llavors les verdures fermentades poden guardar-se deu mesos, o fins i tot m\u00e9s, preferentment en un lloc una mica fresc, per\u00f2 no a la nevera. Evitarem obrir els pots en ple proc\u00e9s de fermentaci\u00f3. Si es tracta de gerres, s&#8217;ha de netejar el drap, la fusta i la pedra cada mig mes, aproximadament.<\/p>\n<h3>Recepta de pickles de cogombres<\/h3>\n<h4>Ingredients<\/h4>\n<ul>\n<li>1\/2 kg de cogombres<\/li>\n<li>100 gr. de cebes tendres<\/li>\n<li>1 culleradeta de Sal marina<\/li>\n<li>Mostassa en gra, llorer, estrag\u00f3, anet, fonoll<\/li>\n<\/ul>\n<h4>Preparaci\u00f3<\/h4>\n<p>Netegem b\u00e9 els cogombres i les cebes tendres, i es tallen a trossos. Deixem amb les esp\u00e8cies i la sal marina en un bol per amanides durant una hora. Col\u00b7loquem en un premsa pickles, sense afegir aigua. Si volem una fermentaci\u00f3 oriental els deixarem 2 dies; si la volem cl\u00e0ssica, els deixarem tres setmanes. Es poden posar en un pot de vidre coberts amb el seu suc o amb salmorra.<\/p>\n<p><strong>Autora:\u00a0<\/strong><a href=\"http:\/\/bonavida099.blogspot.com\" target=\"_blank\" rel=\"noopener\">Mercedes Blasco<\/a>. Nutricionista vegetariana i fil\u00f2sofa<\/p>\n<p><em><strong>Bio Eco Actual<\/strong>, informatiu mensual gratu\u00eft impr\u00e8s i digital 100% ecol\u00f2gic<br \/>\n<\/em><a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/11\/bioecoactual_desembre_17_cat.pdf\" target=\"_blank\" rel=\"noopener\"><strong>Bio Eco Actual Desembre 2017<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Des de fa mil&middot;lennis, en moltes cultures es fa servir la fermentaci&oacute; de verdures com a m&egrave;tode de preparaci&oacute; i conserva dels aliments. Les verdures fermentades s&oacute;n conegudes a Jap&oacute; com Tsukemono i a Corea com Kimchi. A Centreeuropa &eacute;s tradicional la Sauerkraut, que nosaltres anomenem Xucrut i en el m&oacute;n anglosax&oacute; es coneixen com [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":20015,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166],"tags":[],"class_list":["post-20018","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Verdures fermentades, tot nutrients! - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"Les verdures fermentades tenen l&#039;avantatge que no perden nutrients, sin\u00f3 que en guanyen, i a m\u00e9s enriqueixen la flora intestinal.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bioecoactual.com\/ca\/2017\/12\/08\/verdures-fermentades-tot-nutrients\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Verdures fermentades, tot nutrients!\" \/>\n<meta property=\"og:description\" content=\"Les verdures fermentades tenen l&#039;avantatge que no perden nutrients, sin\u00f3 que en guanyen, i a m\u00e9s enriqueixen la flora intestinal.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bioecoactual.com\/ca\/2017\/12\/08\/verdures-fermentades-tot-nutrients\/\" \/>\n<meta property=\"og:site_name\" content=\"Bio Eco Actual\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BioEcoActual\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-12-08T15:19:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/12\/verduras_fermentadas_2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"714\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bio Eco Actual\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:site\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bio Eco Actual\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2017\\\/12\\\/08\\\/verdures-fermentades-tot-nutrients\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2017\\\/12\\\/08\\\/verdures-fermentades-tot-nutrients\\\/\"},\"author\":{\"name\":\"Bio Eco Actual\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#\\\/schema\\\/person\\\/4eb27170188afd2546937159310c0273\"},\"headline\":\"Verdures fermentades, tot nutrients!\",\"datePublished\":\"2017-12-08T15:19:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2017\\\/12\\\/08\\\/verdures-fermentades-tot-nutrients\\\/\"},\"wordCount\":1148,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2017\\\/12\\\/08\\\/verdures-fermentades-tot-nutrients\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bioecoactual.com\\\/wp-content\\\/uploads\\\/2017\\\/12\\\/verduras_fermentadas_2.jpg\",\"articleSection\":[\"Nutrici\u00f3\"],\"inLanguage\":\"ca-ES\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2017\\\/12\\\/08\\\/verdures-fermentades-tot-nutrients\\\/\",\"url\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2017\\\/12\\\/08\\\/verdures-fermentades-tot-nutrients\\\/\",\"name\":\"Verdures fermentades, tot nutrients! 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