Ðe nènye lãmilɔ̃la? Ne nenemae la, ke ànya kpɔ lãmi gã aɖe si ƒe amadede nye aŋutiɖiɖi le fiasewo kple fiase gãwo me. Woyɔa esiawo be "Portabella Mushrooms". Ame geɖe lɔ̃a wo tsɔtsɔ kpe ɖe woƒe nuɖuɖu ŋu, gake ɖe nèbia ɖokuiwò kpɔ be ɖe wonye nuɖuɖu vivi aɖe ko hã, alo ɖe woɖea vi na míaƒe ŋutilã le lãmesẽ me ŋutɔŋutɔa? Egbea, mina míaƒo nu tso portabella-mi vivi siawo ŋu. Nusiwo wòle be nànya tso wo ŋu.
Nuka tututue nye portabella-mi sia?
Gbã la, togbɔ be míebua lãmi be wonye amagbewo hã la, le nyateƒe me la, menye amagbewoe wonye o. Eye womenye lãwo hã o. Mushroomwo le nugbagbewo ƒe ƒuƒoƒo si woyɔna be fungi me. Esia nye nugbagbewo ƒe ƒuƒoƒo aɖe si nɔ anyi le blema ŋutɔ le Anyigba dzi. Mushroom siwo míeɖunae nye fungus la ƒe akpa si me lã le si naa spores.
Bu eŋu kpɔ ko, togbɔ be lãmi ƒomevi siwo woate ŋu aɖu la ade 300 le xexeame hã la, wo dometɔ siwo ade 10 koe wodona le asitsatsa me. Portabella-mi nye wo dometɔ ɖeka.
Ewɔ nuku ŋutɔ be button mushroom ɣi siwo mí katã míenya, cremini mushroom sue siwo ƒe amadede nye aŋutiɖiɖi, kple portabella mushroom gã sia katã nye lã ƒomevi ɖeka. Eyae nye be, ƒomevi si nye `(Agaricus bisporus)`.
Kpuie ko la, etɔ̃ siawo le abe numiemie ɖeka ƒe kpɔɖeŋu etɔ̃ ene.
- Button Mushroom: Esiae nye afɔɖeɖe si metsi o, si nye ɖevitɔ kekeake.
- Crimini Mushroom: Esiae nye afɔɖeɖe si tsi vie wu. Ame aɖewo hã yɔa esiawo be "vidzĩ bellas".
- Portabella Mushroom: Esiae nye esi tsi wu, si tsi wu, eye wòlolo wu le ƒuƒoƒoa me. Portabella-lã ƒe nugbɔ ate ŋu akeke abe sentimeta 6 ene.
Wodea nusiawo le nu tɔxɛ aɖe si nye gbeɖuɖɔ, gbe, aɖuɖɔ, kple soya ƒe tsakatsaka me. Le asitsatsa me agbledede me la, wotsɔa dɔlékuiwutike wɔa gbeɖuɖɔ sia nyuie hafi dea lãmiawo, be wòanɔ dedie na nuƒlelawo.
Viɖe kawoe le portabella-miwo ŋu le lãmesẽ me?
Menye ɖeko Portabella-mi vivina ko o, ke boŋ nunyiame geɖe hã le eme. Na míalé ŋku ɖe woƒe viɖe ɖesiaɖe ŋu ɖekaɖeka.
Nunyiame ƒe asixɔxɔ si sɔ gbɔ ŋutɔ
Togbɔ be lã vivina hã la, ami kple nuɖuɖumeŋusẽ mesɔ gbɔ ɖe wo me kura o. Calorie 22 koe le portabella-lã ƒuƒu gram 100 me eye ami mele eme kura o . Esia na wozu nuɖuɖu nyui aɖe si woate ŋu azã ɖe nuɖuɖu siwo me nunyiame sɔ gbɔ ɖo abe lã kple cheese ene teƒe na amesiwo le agbagba dzem be yewoaɖe woƒe lolo dzi akpɔtɔ.
Nunyiame vevi siwo portabella lãmi naa míaƒe ŋutilã dometɔ aɖewoe nye esi.
| Nuɖuɖu ƒomevi | Viɖe si le eŋu na ŋutilãa |
|---|---|
| Vitamin B Ƒomeviwo | Ele vevie na ŋutilã ƒe ŋusẽ wɔwɔ kple lãmekawo ƒe dɔwɔwɔ. |
| Phosphorus si woyɔna be phosphorus | Ehiã na ƒu kple aɖu siwo le lãmesẽ me. |
| Selenium si woyɔna be selenium | Atike sesẽ aɖe si tsia dzoxɔxɔ nu. Ekpɔa ŋutilã ƒe lãmenugbagbeviwo ta be woagagblẽ o. |
| Gadzẽ | Ekpena ɖe ame ŋu be ʋumenugbagbevi dzĩwo nado eye lãmekawo ƒe dɔwɔwɔ nanɔ lãmesẽ me. |
| Potassium si woyɔna be potassium | Vevietɔ na ʋu ƒe sisi kple dzi ƒe lãmesẽ dzi ɖuɖu. |
Tsɔ kpe ɖe eŋu la, lãmi koe nye vitamin D dzɔtsoƒe si menye lãwo o. Gake esi wònye be zi geɖe la, wodoa lãmi le teƒe siwo do viviti ta la, vitamin D mesɔ gbɔ ɖe eme o. Gake asitsala aɖewo dzia vitamin D ƒe agbɔsɔsɔ ɖe edzi to keklẽ si woyɔna be ultraviolet (UV) ƒe keklẽ me.
Dɔlékuiwutike siwo tsia kansa nu
Nusiwo me nunyiame mele o gake woɖea vi abe polysaccharides, polyphenols, kple carotenoids ene le portabella lãmi me. Numekuku siwo wowɔ le lãwo ŋu ɖee fia be esiawo ate ŋu aɖe dɔdzẽ dzi akpɔtɔ, awɔ dɔ abe nusiwo tsia dzoxɔxɔ nu ene, eye wòakpe ɖe kansa lãmenugbagbeviwo ƒe tsitsi kple kaka ŋu.
Enyo na susu kple ahɔhɔ̃ ƒe lãmesẽ
Mushroom ɖuɖu ate ŋu akpe ɖe mía ŋu míakpɔ míaƒe ahɔhɔ̃ ƒe lãmesẽ ta ne míele tsitsim. Vevietɔ ate ŋu aɖe afɔku si le nɔnɔme aɖe si woyɔna be susu ƒe dɔmawɔmawɔ nyuie (MCI) xɔxɔ me dzi akpɔtɔ . Kpuie ko la, MCI nye nɔnɔme si me ŋkuɖoɖonudzi gbɔdzɔna vie ne míele tsitsim, gake míegate ŋu wɔa gbesiagbedɔwo kokoko.
Numekuku aɖe si wowɔ le ƒe 2019 me ɖee fia be amesiwo xɔ wu ƒe 60 siwo ɖua lãmi zi eve alo esi wu nenema kwasiɖa sia kwasiɖa la ƒe afɔku si le MCI xɔxɔ me dzi ɖe kpɔtɔ 52% .
Nuɖuɖumeŋusẽ ƒe lãmesẽ
Dɔlékui nyui gbogbo aɖewo siwo ɖea vi na míaƒe lãmesẽ la le míaƒe dɔgbowo me. Nusiwo woyɔna be polysaccharides siwo le lãmi me wɔa dɔ abe dɔlékui nyui siawo ƒe dɔlékuiwutikewo ene . Esia wɔnɛ be dɔlékui nyui siawo te ŋu tsina nyuie eye míaƒe dɔgbowo ƒe lãmesẽ nyona ɖe edzi. Esi wònye be míaƒe dɔlélenutsiŋutete ƒe 70% le dɔgboa me ta la, nuɖuɖuwo abe portabella lãmi ene ɖuɖu hã ate ŋu akpe ɖe mía ŋu míado ŋusẽ míaƒe dɔlélenutsiŋutete .
Aleke woazã portabella-mi nyuie?
Be nàkpɔ viɖe geɖe tso lãmi vivi siawo me la, ele be nànya alesi tututu nàtia wo ahadzra wo ɖo.
Tiatia kple nudzraɖoƒe
- Ne èle lãmi ƒlem le fiase me la, tia lãmi siwo sesẽ, siwo le yeye, eye ɖiƒoƒo aɖeke mele wo ŋu o . Wo dometɔ siwo fa alo teƒe siwo le wo ŋu le gota ate ŋu anye esiwo do xoxo.
- Mushroom yeyewo gblẽna kabakaba, eyata ɖu wo kaba ale si nàte ŋui.
- Ne wole fridzi me la, dzra wo ɖo ɖe agbalẽvi si me wova ɖo me alo le pepakotoku me .
Vevietɔ ŋutɔ: Mègadzra lãmi yeyewo ɖo ɖe plastik-go si me ya megena ɖo o me le fridzi godo gbeɖe o. Esia wɔwɔ ate ŋu ana dɔlékui ƒe aɖi si me afɔku le ŋutɔ si woyɔna be botulism . Esia nye nɔnɔme sesẽ aɖe si hiã be woawɔ atike na ame kpata. Ne èsusu be nane le abe esia ene la, yi kɔdzi si te ɖe ŋuwò wu ƒe Atikewɔwɔ Kpata ƒe Dɔwɔƒe (ETU) enumake. Ne èhiã nyatakaka bubuwo la, àte ŋu aƒo ka na Dukɔa ƒe Aɖi Ŋuti Nyatakaka Dɔwɔƒe si le Colombo Dukɔa ƒe Kɔdzi hã .
Dzadzɛnyenye kple nuɖaɖa
- Klɔ asi nyuie hafi nàtsɔ lãmi awɔ dɔe kple le eŋudɔwɔwɔ vɔ megbe.
- Hafi nàɖa nu la, tsɔ pɔmpi me tsi klɔe nyuie. Mehiã be woatsɔ nu bubu aɖeke (abe adzalẽ ene) aklɔe o.
- Mègaklɔe do ŋgɔ o. Tsi ate ŋu ana wòagblẽ kaba.
Abɔdzikpɔkpɔ ƒe mɔnu geɖe
Woate ŋu aɖa portabella-mi le mɔ vovovowo nu.
- Woɖae: Àte ŋu atsɔ portabella-mi eve siwo woɖa la aɖɔli bun si le burger la dzi, alo àte ŋu azã patty la ŋutɔ.
- Tsɔe ɖa: Tsɔ vinegar, amititsetse ƒe ami, kple nu ʋeʋĩ ʋɛ aɖewo siwo nèdi la de eme, nàgblẽe ɖi abe gaƒoƒo afã ene, emegbe nàtsɔe aɖae le ze me kple ami vi aɖe.
- Stir-fry: Lãe ɖe akpa vovovowo me eye nàtsɔe akpe ɖe amagbewo ŋu be wòazu stir-fry.
- Nusi wotsɔ ƒoe: Tsɔ nusiwo le abe cheese, tomatos siwo wotsɔ ŋdɔ ƒui, kple aŋanyi de lãmi la me eye nàɖae le dzodoƒe.
Eyata ɣebubuɣi si nàgakpɔ portabella lãmi le fiasea me la, ɖo ŋku edzi be menye numeɖenu koe wonye o, ke boŋ enye nusi ŋu asixɔxɔ gã aɖe le na wò lãmesẽ.
Gbedasi si Wotsɔ Yi Aƒeme
- Portabella lãmi nye button mushroom si tsi nyuie, si lolo ŋutɔ. Calorie kple ami mesɔ gbɔ ɖe wo me kura o.
- Nunyiame veviwo abe vitamin B, potassium, kple selenium ene sɔ gbɔ ɖe eme.
- Numekukuwo ɖee fia be eɖea vi geɖe na lãmesẽ, abe alesi wòtsia kansa nu, viɖe siwo le ahɔhɔ̃a ƒe lãmesẽ ŋu, kple kpekpeɖeŋu nana be dɔlékui nyuiwo natsi le dɔgboa me ene.
- Vevietɔ wu: Mègadzra lãmi yeyewo ɖo ɖe nugoe si me ya megena ɖo o me le xɔme ƒe dzoxɔxɔ nu gbeɖe o. Esia ate ŋu ahe aɖi si me afɔku le si woyɔna be botulism vɛ . Ne ɖikeke le mewò la, di atikewɔlawo ƒe aɖaŋuɖoɖo enumake.
- Portabella lãmi nye tiatia nyui aɖe be nàtsɔ nane si vivina eye nunyiame le akpe ɖe wò nuɖuɖu ŋu.
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