Mushroom na sɔntin we de ɔltɛm na tebul na wi os. Wan mushroom kari, wan mushroom stew, o sohm mushroom we yu ad pan fried rais... jos tink boht dem de mek yu mout wata, no so? Bɔt yu no se mɔs nɔto jɔs fayn it, bɔt na supa it bak we de gi wi bɔdi bɔku valyu tin dɛn. So tide, lɛ wi tɔk bɔt di big big wɛlbɔdi sikrit dɛn we ayd insay dɛn smɔl smɔl mɔs ya.
Wetin rili na dis mɔs?
Bɔku pipul dɛn kin tink se mɔs na vɛjitebul bak. Bɔt fɔ tru, mɔs nɔto plant, na wan kayn fɛns . Fɔ tɔk am simpul wan, mɔs tan lɛk frut we de na tik. Just like a plant produces seeds, the mushroom cap produces millions of tiny spores that are too small to be seen by the naked eye. Na dɛn tin ya de ɛp nyu mɔs fɔ gro. Mushroom kin gro na grɔn, na grɔn, ɔ pan ɔda ɔrganik tin dɛn.
Pan ɔl we dɛn se i pas wan milyɔn kayn mɔs de ɔlsay na di wɔl, na smɔl nɔmba nɔmɔ wi kin it.
Wetin na di men kayn mɔs we wi kin it?
Bɔku difrɛn kayn mɔs de we dɛn kin it na wi kɔntri ɛn ɔlsay na di wɔl. Ɛni wan pan dɛn gɛt difrɛn teys, shep, ɛn di tin dɛn we i gɛt fɔ it. Lɛ wi tek wan luk pan sɔm pan di kayn dɛn we pipul dɛn lɛk pas ɔl.
| Tayp fɔ mushroom | Wan shɔt introdukshɔn |
|---|---|
| Bɔtin Mushroom (Krɛmini/Bɔtin) . | Di vayriet we pipul dɛn lɛk pas ɔl bitwin wi na Sri Lanka. I gɛt in nem bikɔs i wayt, i smɔl, ɛn i tan lɛk bɔtin. I kin izi fɔ ad am to ɛni it. |
| Shiitake na wan | Dis na wan kayn mɔs we gɛt smɔl dak brawn kɔlɔ ɛn we gɛt mit flawa. Dɛn kin yuz dɛn fɔ mek it dɛn na Eshia. |
| Portobello we de na di wɔl | Bikɔs dɛn big ɛn dɛn tan lɛk mit, bɔku tɛm dɛn kin yuz dɛn fɔ tek ples fɔ mit. |
| Oyster we dɛn kɔl Oyster | I gɛt in nem frɔm di shep we wan ɔysta shɔɛl gɛt. I gɛt wan rili dilik flawa. |
Truffles: Pan ɔl we truffles na fungi bak, dɛn difrɛn frɔm ɔda mushroom dɛn. Dɛn kin gro ɔnda grɔn, nia di tik dɛn rut. Dɛn na wan kayn mɔs bak we rili smɛl ɛn we dia.
Di wɔndaful wɛlbɔdi bɛnifit dɛn we mɔs gɛt fɔ wi bɔdi
Okay, naw lɛ wi tɔk bɔt di tin we impɔtant pas ɔl. Mushroom na it we nɔ gɛt bɔku kalori, bɔt i gɛt bɔku tin fɔ it. Lɛ wi si wetin na dɛn bɛnifit dɛn ya.
1. I de ɛp fɔ kɔntrol blɔd prɛshɔn
Ay blɔd prɛshɔn na prɔblɛm we bɔku pipul dɛn de gɛt tide. Mushroom gɛt bɔku tin we gɛt di minral potassium . Dis potashכm de εp fכ ridyus di ifekt dεm we di sכdiכm (sכlt) we wi de it na wi it de du. Fɔ tɔk am simpul wan, i de mek di tɛnsiɔn we de na wi blɔd vesel dɛn nɔ bɔku ɛn i de mek i izi fɔ mek di blɔd flɔ. Dis kin ɛp fɔ kɔntrol di blɔd prɛshɔn.
2. I de mek di imyun sistɛm strɔng
Di imyun sistɛm na wi bɔdi in ami we de fɛt sik. di anti-inflammatory ifekt fכ mכshכm de inkrεs di efyushכn fכ dis sistεm.
- Selenium: I de mek di sɛl dɛn we de na wi bɔdi nɔ pwɛl.
- Vitamin D: I impɔtant fɔ mek di sɛl gro.
- Vitamin B6: I de ɛp fɔ mek rɛd blɔd sɛl dɛn.
Ɔl dɛn tin ya kin wok togɛda fɔ mek wi bɔdi strɔng ɛn fɔ mek wi nɔ gɛt sik ɔltɛm.
3. I de ɛp fɔ mek yu nɔ gɛt bɔku bɔku bɔdi
Mushroom na fayn it fɔ di wan dɛn we de tray fɔ lɔs dɛn wet. Di rizin na dat, mɔs nɔ gɛt bɔku kalori ɛn i gɛt bɔku fayv ɛn prɔtin bak. So, if yu it sɔm mɔs, dat kin mek yu nɔ angri ɛn i kin mek yu fil ful. Dɔn bak, risach dɔn sho se di antiɔksidant dɛn we de insay di mɔs de ɛp fɔ protɛkt yusɛf frɔm tin dɛn lɛk ay blɔd prɛshɔn we kin kam bikɔs yu fat.
Aw mɔs gɛt tin fɔ it?
Mushroom na nyutrishɔn pawaful tin we ful-ɔp wit vaytamɛn, minral, ɛn antiɔksidant. Mushroom kin ɛp bak fɔ ridyus di risk fɔ gɛt siriɔs sik lɛk Alzaima, at sik, kansa, ɛn dayabitis.
Jɔs tink bɔt di nyutrishɔn valyu fɔ wan kɔp (lɛk 70-80 gram) bɔtin mɔs we dɛn kɔt fayn fayn wan.
| Nutrient sɛkshɔn | Sayz (aprɔksimat) . |
|---|---|
| Kalori dɛn we yu kin gɛt | 15 |
| Protɛin we de mek pɔsin gɛt | 2.2 gram na di gram |
| Bɔmp | 0.1 gram na di wan |
| Kabohaydrɛt dɛn | 3.7 gram |
| Fayba we dɛn kɔl | 0.5 gram na di wan |
Aw fɔ ad mɔs to it?
Mushroom na tin we rili izi fɔ ad to wi it dɛn. Mɛmba se yu nid fɔ was ɛn klin di mɔs fayn fayn wan bifo yu kuk.
- Yu kin ad raw mushroom to salad, we yu kɔt am smɔl smɔl.
- Ad sɔm galik ɛn bɔta, sizin fɔ teist, ɛn ɛnjɔy am as sayd dish wit yu it.
- Ad am to pasta sos, pizza, ɔ ɔmɛlet.
- Mek di fayn fayn mushroom kari we wi kin mek ɔltɛm.
- Miks am wit mit lɛk chukchuk ɛn bif ɛn kuk.
If yu bay tin mɔs, di brin we dɛn kin yuz fɔ kip am kin gɛt bɔku sɔl (sɔdiɔm). So, pik mɔs we fresh as yu ebul. If yu de yuz tin mɔs, rins am fayn fayn wan wit wata bifo yu yuz am.
Wonin: Tek tɛm bad bad wan wit wayl mɔs!
Dis kin rili denja, so tek tɛm lisin. Sɔntɛm yu dɔn si mɔs de gro wayl na fɔrɛst, nia rod, ɛn na fil dɛn we gɛt gras. I rili denja fɔ pik ɛn it dɛn tin ya.
Di rizin na bikɔs bɔku kayn mɔs de we tan lɛk mɔs we pɔsin kin it, bɔt dɛn gɛt bɔku pɔyzin . I nɔ kin izi fɔ no difrɛns pan dɛn ivin fɔ pipul dɛn we gɛt ɛkspiriɛns. If yu it pɔyzin mɔs, yu kin gɛt siriɔs prɔblɛm dɛn lɛk we yu kidni nɔ wok, yu liva kin pwɛl, ɛn ivin day.
So, nɔ ɛva it mɔs we yu nɔ no we yu pik frɔm di wildanɛs. Ɔltɛm yu fɔ yuz mɔs nɔmɔ we yu bay na stɔ ɛn we gɛt sɛtifiket se i sef fɔ it.
Wetin fɔ du we ɛnitin apin we nɔ izi fɔ du?
If pɔsin aksidɛntli it mɔs we dɛn tink se gɛt pɔyzin ɛn gɛt sɔm sayn dɛn lɛk bɛlɛ we de at, vɔmit, ɔ dayarɛa, nɔ de te.
1. Tek am wantɛm wantɛm na di Imejɛnsi Tritmɛnt Yunit (ETU) na di ɔspitul we de nia yu.
2. If i pɔsibul, tek di ɔda pat pan di mɔs we yu it fɔ sho di dɔktɔ. I go rili ɛp fɔ trit pɔsin.
3. Na di sem tɛm, i rili impɔtant bak fɔ kɔl di Nashɔnal Pɔyzin Infɔmeshɔn Sɛnta we de na di Kɔlɔmbɔ Nashɔnal Ospital ɛn aks fɔ advays.
Mɛsej we dɛn kin kɛr go na os
- Mushroom nɔto vegjetabul, bɔt na fɔngi. Bɔt dɛn gɛt bɔku tin fɔ it.
- Mushroom de ɛp fɔ kɔntrol blɔd prɛshɔn, mek di imyun sistɛm strɔng, ɛn kɔntrol di bɔdi wet.
- Mushroom nɔ gɛt bɔku kalori, ɛn dis kin mek i bi fayn it fɔ di wan dɛn we de tray fɔ lɛf fɔ it bɔku bɔku it dɛn.
- Wan fayn fayn sayd dish we yu kin ad to ɛni it izi wan.
- Di tin we impɔtant pas ɔl: Nɔ ɛva it mɔs we dɛn pik na di wildanɛs ɔ na say dɛn we yu nɔ no. I kin ivin mek pɔsin in layf de pan denja. Yuz mɔs ɔltɛm we yu bay frɔm pɔsin we yu abop pan.
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