最近几年，日本的科研人员经对发酵食品的长期研究及实验得知，它的真正魅力在于其有与药品媲美的奇特功效。故日本的保健医师们建议：现代人应该提醒自己每天摄取一种发酵食品，这样可以维持健康、促进长寿。
食品发酵后热量会变低
发酵食品是什么？简单来说，加入的微生物就像一台台小小的加工机，对食物的每个细胞挨个进行处理，增加一些有营养的物质、去除一些没营养的物质，并改变味道和质地。
那发酵又有哪些好处呢？发酵时微生物分泌的酶能裂解细胞壁，提高营养素的利用程度。肉和奶等动物性食品，在发酵过程中可将原有的蛋白质进行分解，易于消化吸收。微生物还能合成一些B族维生素，特别是维生素B12，动物和植物自身都无法合成这一维生素，只有微生物能“生产”。发酵食品一般脂肪含量较低，因为发酵过程中要消耗碳水化合物的能量，是减肥人士的首选健康食品。
在发酵过程中，微生物保留了原来食物中的一些活性成分，如多糖、膳食纤维、生物类黄酮等对机体有益的物质，还能分解某些对人体不利的因子，如豆类中的低聚糖、胀气因子等。微生物新陈代谢时产生的不少代谢产物，多数有调节机体生物功能的作用，能抑制体内有害物的产生。
三类食品该多吃
我们现在常吃的发酵食品主要分为谷物发酵制品、豆类发酵品和乳类发酵品。谷物制品主要有甜面酱及米醋等食品，它们当中富含苏氨酸等成分，可以防止记忆力减退。另外，醋的主要成分是多种氨基酸及矿物质，它们也能达到降低血压、血糖及胆固醇之效果。
豆类发酵制品包括豆瓣酱、酱油、豆豉、腐乳等。发酵的大豆含有丰富的抗血栓成分，它可以有效地溶解血液中的血栓等物，起到预防动脉硬化、降低血压之功效。豆类发酵之后，能参与维生素K合成，这样可使骨骼强壮，防止骨质疏松症的发生。
酸牛奶、奶酪含有乳酸菌等成分，能抑制肠道腐败菌的生长，还含有可抑制体内合成胆固醇还原酶的活性物质，又能刺激机体免疫系统，调动机体的积极因素，有效地预防癌症。此外，酸牛奶都能有效地控制血压的“上扬”，防止动脉发生硬化，保护心脏。
小贴士：一般来说，每日选择性食用1—2种发酵食品即可。但须注意的是，腐乳豆豉含盐较高，高血压和心脏病人应控制食量。
In recent years, Japanese researchers have found out through long period of research and experiments on fermented foods that its true charm lies in its unique efficacy are comparable to medicines. Therefore, Japanese health care doctors suggest that modern people should be reminded to take a fermented food every day, as to maintain health and promote longevity.
Lower calorie after food fermentation
What is fermented food? It simply means adding microbes which are like a small processing machine that processes each cell of the food, adding some nutritious substances, removing some non-nutritive substances, and changing the taste and texture.
What are the benefits of fermentation? The enzyme secreted by the microorganism during fermentation can breakdown the cell wall and increase the utilization of nutrients. Protein in animal base foods such as meat and milk can decompose during fermentation therefore are easy to digested and absorbed. Microorganisms can also synthesize certain B vitamins, especially vitamin B12 which only microbes can “produce” but not animals and plants. Fermented foods generally have low fat content, because the energy of carbohydrates is consumed during fermentation, which is the ideal choice of health food for those who are on diet.
During the fermentation process, the microorganisms retain some of the active ingredients in the original food, such as polysaccharides, dietary fibre, bioflavonoids and other substances beneficial to the body, and can also decompose certain factors that are unfavourable to the human body, such as oligosaccharide in beans which is a cause of flatulence. Many metabolic bi-products are produced by microbial metabolism, most of which can regulate the biological functions of the body; also inhibit the production of harmful substances in the body.
Three types of food should eat more
The fermented foods we often eat now are mainly divided into grain fermented products, bean fermented products and dairy fermented products.
Grain products mainly include sweet sauce (TianMian sauce) and rice vinegar, which are rich in threonine and other ingredients that can prevent memory loss. In addition, the main components of vinegar are a variety of amino acids and minerals, which can lower blood pressure, blood sugar and cholesterol effectively.
Bean-based fermented products include bean paste, soy sauce and fermented bean curd and etc. Fermented soybeans are rich in antithrombotic components, which can effectively dissolve blood clots and other substances, preventing arteriosclerosis and lowering blood pressure. After the beans are fermented, they took part in the synthesis of vitamin K, which can strengthen the bones and prevent the occurrence of osteoporosis.
Yogurt and cheese contain lactic acid bacteria and other ingredients, which can inhibit the growth of harmful intestinal bacteria. They also contain active substances that inhibit the synthesis of cholesterol reductase in the body, stimulate the body’s immune system, and regulate the positive factors of the body, effectively preventing cancer. In addition, yogurt can effectively control the rise of blood pressure, prevent arteriosclerosis and protect the heart.
Tips: Generally, you choose to eat 1-2 kinds of fermented foods daily. However, it should be noted that the bean curd is high in salt, and people with high blood pressure and heart disease should control their consumption.
Source: http://food.39.net/a/151025/4715495.html
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