Yu na pɔsin we lɛk fɔ gɛt mɔs? If na so, yu go mɔs dɔn si wan big brawn mɔs na di shɔp ɛn supamakit dɛn. Dɛn kɔl dɛn tin ya "Portabella Mushrooms". Bɔku pipul dɛn kin lɛk fɔ ad dɛn to dɛn it, bɔt yu dɔn ɛva wɔnda if dɛn jɔs tan lɛk tin we dɛn kin it, ɔ dɛn kin rili gɛt gud wɛlbɔdi bɛnifit fɔ wi bɔdi? Tide, lɛ wi tɔk bɔt dɛn fayn fayn pɔtabɛla mɔs ya. Wetin yu nid fɔ no bɔt dɛn.
Wetin na dis pɔtabɛla mɔs?
Fɔs, pan ɔl we wi kin tink bɔt mɔs as vɛjitebul, dɛn nɔto rili vɛjitebul. Ɛn dɛn nɔto animal sɛf. Mushroom de pan di grup we gɛt tin dɛn we dɛn kɔl fɛns. Dis na wan grup we rili ol we gɛt tin dɛn we de apin na di wɔl. di mushroom dεm we wi de it na di fכs pat pan di fכns we de mek spכr dεm.
Jɔs tink bɔt dat, pan ɔl we na lɛk 300 difrɛn kayn mɔshɔm dɛn de we pɔsin kin it na di wɔl, na lɛk 10 nɔmɔ dɛn kin plant fɔ sɛl. Di pɔtabɛla mɔs na wan pan dɛn.
I sɔprayz fɔ no se di wayt bɔtin mɔs we wi ɔl sabi, di smɔl brawn kremini mɔs, ɛn dis big pɔtabɛla mɔs na ɔl di sem spisis. Dat min se, di spisis `(Agaricus bisporus)`.
Fɔ tɔk am simpul wan, dɛn tri tin ya tan lɛk tri ɛgzampul dɛn bɔt di sem plant.
- Bɔtin Mɔs: Dis na di stej we nɔ machɔ, we yɔŋ pas ɔl.
- Crimini Mushroom: Dis na di stej we machɔ smɔl. Sɔm pipul dɛn kin kɔl dɛn tin ya bak "bebi bɛlla".
- Portabella Mushroom: Dis na di wan we machɔ pas ɔl, we rayp, ɛn we big pas ɔl pan di bɔnch. Di kap fɔ wan pɔtabɛla mɔs kin bi lɛk 6 inch akɔdin.
Dɛn kin plant dɛn tin ya na spɛshal tin we dɛn kin miks kɔmpɔst, straw, manyuɔr, ɛn soya. Insay kɔmɛshɔnal kɔltivɛshɔn, dɛn kin pastɔrayz dis kɔmpɔst gud gud wan bifo dɛn gro di mɔs, fɔ di sef fɔ di wan dɛn we de yuz am.
Wetin na di wɛlbɔdi bɛnifit dɛn we pɔtabɛla mɔs gɛt?
Portabella mushroom nɔto jɔs swit, bɔt i gɛt bɔku tin fɔ it. Lɛ wi luk ɛni wan pan dɛn bɛnifit dɛn wan bay wan.
I gɛt ay valyu fɔ it
Pan ɔl we dɛn kin te lɛk mit, dɛn nɔ gɛt bɔku fat ɛn kalori. 100 gram raw pɔtabɛla mɔs gɛt 22 kalori nɔmɔ ɛn dɛn nɔ gɛt fat atɔl . Dis kin mek dɛn bi fayn ɔda tin fɔ it pas it dɛn we gɛt bɔku kalori lɛk mit ɛn chiz fɔ di wan dɛn we de tray fɔ lɛf fɔ it bɔku bɔku it dɛn.
Na sɔm pan di men tin dɛn we pɔtabɛla mɔs de gi wi bɔdi.
| Di kayn fid we dɛn kin gi | Di bɛnifit we di bɔdi gɛt |
|---|---|
| Di kayn Vitamin B | Imכtant fכ di bכdi in enεji prodakshכn εn di nεv sistεm fכ wok. |
| Fɔsfɔr we dɛn kɔl | I nid fɔ gɛt wɛlbɔdi bon ɛn tit. |
| Selenium we dɛn kɔl | Wan pawaful antiɔksidant. I de protɛkt di bɔdi in sɛl dɛn fɔ mek dɛn nɔ pwɛl. |
| Kɔpa | I de ɛp fɔ mek rɛd blɔd sɛl dɛn ɛn mek di nervɔs sistɛm gɛt wɛlbɔdi. |
| Potashɔm we gɛt di sik | Impɔtant fɔ kɔntrol blɔd prɛshɔn ɛn at wɛlbɔdi. |
Apat frɔm dat, na mɔs na di wangren tin we nɔto animal we gɛt vaytamɛn D. Bɔt bikɔs bɔku tɛm dɛn kin plant mɔs na say dɛn we dak, dɛn nɔ kin gɛt bɔku vaytamɛn D. Bɔt sɔm pipul dɛn we de mek kɔmɛnt kin mek di vaytamɛn D bɔku bay we dɛn kin put ɔltra vayolɛt (UV) layt pan am.
Prɔpati dɛn we de agens kansa
Portabella mushroom dεm gεt kכmpawnd dεm we nכ de gi bεnεfit bכt bεnεfit lεk polysakrayd, polyphenols, εn carotenoids. Stɔdi we dɛn dɔn du pan animal dɛn dɔn sho se dɛn tin ya kin mek di bɔdi nɔ gɛt bɔku bɔku bɔdi, dɛn kin wok lɛk antiɔksidant, ɛn ɛp fɔ stɔp di kansa sɛl dɛn we de gro ɛn skata.
Gud fɔ mental ɛn bren wɛlbɔdi
If wi it mɔs, dat kin ɛp fɔ protɛkt wi bren wɛlbɔdi as wi de ol. Na mɔtalman, i kin ridyus di risk fɔ gɛt wan sik we dɛn kɔl mild cognitive impairment (MCI) . Fɔ tɔk am simpul wan, MCI na wan kɔndishɔn we di mɛmori kin wik smɔl as wi de ol, bɔt i stil ebul fɔ du di wok dɛn we wi kin du ɛvride.
Wan stɔdi we dɛn du insay 2019 sho se pipul dɛn we dɔn pas 60 ia we de it tu ɔ mɔ savis fɔ mushroom fɔ wan wik, gɛt 52% ridyus risk fɔ gɛt MCI.
Dijestiv sistɛm wɛlbɔdi
Wi intestinal dɛn gɛt bɔku bɔku gud baktri dɛm we de bɛnifit wi wɛlbɔdi. di kכmpawnd dεm we dεn kכl polisakrayd insay mכshכm de wok lεk prεbaytik fכ dεn gud baktri dεm ya . Dis kin mek dɛn gud baktri ya ebul fɔ gro ɛn mek wi intestinal dɛn gɛt wɛlbɔdi. Bikɔs 70% pan wi imyun sistɛm de na di insay, if wi it tin dɛn lɛk pɔtabɛla mɔs, dat kin ɛp bak fɔ mek wi imyun sistɛm go bifo .
Aw fɔ yuz pɔtabɛla mɔs fayn fayn wan?
Fɔ mek yu gɛt di bɛst pan dɛn fayn fayn mɔs, yu nid fɔ no gud gud wan aw fɔ pik ɛn kip dɛn.
Selekshɔn ɛn stɔrɔj
- We yu de bay mɔs na di stoa, pik mɔs we strɔng, we fresh, ɛn we nɔ gɛt wan bɔt . Di wan dɛn we saf ɔ we gɛt spat na di say we dɛn de, kin ol.
- Fresh mushroom kin pwɛl kwik kwik wan, so it am kwik kwik wan.
- If yu gɛt dɛn na frij, kip dɛn na di paket we dɛn kam insay ɔ insay pepa bag .
I rili impɔtant: Nɔ ɛva kip fresh mɔs insay plastic kɔntena we nɔ gɛt briz na do na frij. If yu du dat, i kin mek yu gɛt wan pɔyzin we gɛt baktri we rili denja we dɛn kɔl botulism . Dis na siriɔs sik we nid fɔ gɛt mɛrɛsin kwik kwik wan. If yu sɔspɛkt sɔntin lɛk dis, go wantɛm wantɛm na di Imejɛnsi Tritmɛnt Yunit (ETU) na di ɔspitul we de nia yu. If yu nid mɔ infɔmeshɔn, yu kin kɔl bak di Nashɔnal Pɔyzin Infɔmeshɔn Sɛnta na di Kɔlɔmbɔ Nashɔnal Ospital .
Fɔ klin ɛn kuk
- Wash yu an fayn fayn wan bifo ɛn afta yu dɔn ol di mɔs.
- Bifo yu kuk, rins am fayn fayn wan wit tap wata. Nɔ nid fɔ was wit ɛni ɔda tin (lɛk sop).
- Nɔ was am bifo tɛm. Mɔstɔ kin mek i pwɛl kwik kwik wan.
Bɔku we dɛn fɔ mek gadin
Yu kin kuk di pɔtabɛla mɔs difrɛn we dɛn.
- Gril: Yu kin riples di bɔn we de na di bɔrga wit tu gril pɔtabɛla mɔs, ɔ yu kin yuz di pat sɛf.
- Marinate: Ad vinega, ɔliv ɔyl, ɛn sɔm spays dɛn we yu want, lɛf am fɔ lɛk af awa so, dɔn pan-fry insay pan wit smɔl ɔyl.
- Stir-fry: Kɔt am insay strip dɛn ɛn ad am to vɛjitebul dɛn fɔ mek yu stir-fry.
- Stuf: Stuf di mushroom wit tin dɛn lɛk chiz, tomato we dɛn dɔn dray na di san, ɛn spinach ɛn bek am na di ɔvin.
So, di nɛks tɛm we yu si pɔtabɛla mɔs na di stoa, mɛmba se dɛn nɔto jɔs snek, bɔt na sɔntin we rili valyu fɔ yu wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- Portabella mushroom na wan big wan we dɔn rayp fayn fayn wan, we dɛn mek wit bɔtin mushroom. Dɛn nɔ gɛt bɔku kalori ɛn fat.
- I gɛt bɔku impɔtant tin dɛn lɛk vaytamɛn B, potashɔm, ɛn sɛliniɔm.
- Risach dɔn sho bɔku bɛnifit dɛn fɔ wɛlbɔdi biznɛs, lɛk di tin dɛn we de mek pɔsin nɔ gɛt kansa, i de ɛp di bren wɛlbɔdi, ɛn i de ɛp fɔ mek di bɔdi gɛt bɛnifit baktri dɛn na di bɔdi.
- Di tin we impɔtant pas ɔl: Nɔ ɛva kip fresh mɔs insay kɔntena we nɔ gɛt briz we di rum tɛmpracha de. Dis kin mek pɔsin gɛt wan denja pɔyzin we dɛn kɔl botulism . If yu gɛt dawt, go to dɔktɔ wantɛm wantɛm.
- Portabella mushroom na fayn tin fɔ ad sɔntin we fayn ɛn we gɛt fayn fayn tin fɔ it to yu it.
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