He tangata aroha koe ki ngā harore? Mena koinā, kua kite pea koe i tētahi harore nui, parauri i roto i ngā toa me ngā hūpāmakete. Ko ēnei he "Harore Portabella". He maha ngā tāngata e pai ana ki te tāpiri atu ki ā rātou kai, engari kua whakaaro koe mēnā he kai reka noa iho, he pai rānei ngā painga hauora mō ō tātou tinana? I tēnei rā, me kōrero tātou mō ēnei harore portabella reka. Ngā mea me mōhio koe mō rātou.
He aha rawa tēnei harore portabella?
Tuatahi, ahakoa e whakaaro ana tātou he huawhenua ngā harore, ehara i te mea he huawhenua. Ehara hoki i te kararehe. Nō te rōpū rauropi e kiia nei ko te harore ngā harore. He rōpū rauropi tawhito rawa tēnei o te Ao. Ko ngā harore e kainga ana e tātou ko te wāhanga kikokiko o te harore e whakaputa ana i ngā pua.
Whakaarohia, ahakoa e 300 pea ngā momo harore kai o te ao, e 10 noa iho e whakatipuria ana hei mahi arumoni. Ko te harore portabella tētahi o aua momo.
He mea whakamiharo ko ngā harore pātene mā e mōhiotia ana e tātou katoa, ko ngā harore cremini parauri iti, me tēnei harore portabella nui he momo kotahi katoa. Ara, ko te momo `(Agaricus bisporus)`.
Ki te kī ngāwari, e rite ana ēnei e toru ki ngā tauira e toru o te tipu kotahi.
- Harore Pātene: Koinei te wāhanga kore tamariki, te wāhanga taitamariki.
- Harore Crimini: Koinei te wāhanga kua pakeke ake. Ka karangatia hoki ēnei e ētahi ko ngā "baby bellas".
- Harore Portabella: Koinei te mea tino pakari, te mea tino pakari, me te mea nui rawa atu o te paihere. E ono inihi te whānui o te taupoki o te harore portabella.
Ka whakatipuria ēnei i roto i tētahi oneone motuhake he ranunga o te wairākau, te kakau witi, te paru kararehe, me te pīni soya. I roto i te whakatipu arumoni, ka tino whakamaroketia tēnei wairākau i mua i te whakatipu harore, hei haumaru mō ngā kaihoko.
He aha ngā painga hauora o ngā harore portabella?
Ehara i te mea he reka noa iho ngā harore Portabella, engari he tino whai kiko hoki. Me titiro takitahi tātou ki ia o ōna painga.
He nui te uara kai
Ahakoa te reka o te mīti, he iti rawa te ngako me te kaha o te kai. E 22 noa iho ngā kaha o te 100 karamu o ngā harore portabella mata, ā, kāore he ngako . Nā tēnei, he pai rawa atu ēnei hei whakakapi i ngā kai kaha te kaha pērā i te mīti me te tiihi mō te hunga e ngana ana ki te whakaiti i te taumaha.
Anei ētahi o ngā matūkai matua e whakaratohia ana e ngā harore portabella ki ō tātou tinana.
| Momo whāngai | Te painga ki te tinana |
|---|---|
| Ngā momo Huaora B | He mea nui mō te whakaputa pūngao o te tinana me te mahi a te pūnaha io. |
| Whēkau | He mea nui mō te hauora o ngā wheua me ngā niho. |
| Hēreniuma | He matū ārai mate kaha. Ka tiaki i ngā pūtau o te tinana mai i te kino. |
| Parahi | Ka āwhina i te whakaputa i ngā toto whero me te pupuri i te pūnaha io hauora. |
| Pāhare pākawa | He mea nui mō te whakahaere i te toto toto me te hauora o te ngakau. |
Hei tāpiri, ko ngā harore anake te pūtake huaora D ehara i te mea kararehe. Heoi, nā te mea he maha ngā wā ka whakatipuria ngā harore ki ngā wāhi pōuri, kāore i te nui te huaora D i roto. Heoi, ka whakanuia e ētahi kaiwhakatipu arumoni te nui o te huaora D mā te whakaatu ki te hihi ultraviolet (UV).
Ngā āhuatanga ārai matepukupuku
Kei roto i ngā harore Portabella ngā matū kore-kai engari he pai pērā i te polysaccharides, te polyphenols, me te carotenoids. Kua whakaatuhia e ngā rangahau kararehe ka taea e ēnei te whakaiti i te mumura, te mahi hei antioxidants, me te āwhina ki te aukati i te tipu me te horapa o ngā pūtau matepukupuku.
He pai mō te hauora hinengaro me te roro
Mā te kai harore ka āwhina pea ki te tiaki i te hauora o te roro i a tātou e pakeke haere ana. Ina koa, ka whakaiti i te tūponotanga o te whakawhanake i tētahi āhuatanga e kiia nei ko te ngoikore o te hinengaro ngāwari (MCI) . He kupu ngāwari noa iho, ko te MCI he āhuatanga e ngoikore haere ai te mahara i a tātou e pakeke haere ana, engari ka taea tonu te mahi i ngā mahi o ia rā.
I kitea i roto i tētahi rangahau i te tau 2019, ko te hunga neke atu i te 60 tau te pakeke e kai ana i ngā harore e rua, neke atu rānei, i ia wiki, he 52% te iti o te mōrearea ki te whakawhanake i te MCI.
Hauora o te pūnaha nakunaku
He kāinga nui ō tātou whekau mō te tini o ngā huakita pai e whai hua ana ki tō tātou hauora. Ko ngā matū e kiia nei ko ngā polysaccharides i roto i ngā harore he prebiotics mō ēnei huakita pai . Mā tēnei ka taea e ēnei huakita pai te tupu me te whakapai ake i te hauora o ō tātou whekau. Nā te mea kei roto i ngā whekau te 70% o tō tātou pūnaha ārai mate, mā te kai i ngā kai pēnei i ngā harore portabella ka āwhina hoki ki te whakapakari i tō tātou pūnaha ārai mate .
Me pēhea te whakamahi tika i ngā harore portabella?
Hei whiwhi i te hua tino pai o ēnei harore reka, me mōhio koe ki te whiriwhiri me te penapena i a rātou.
Te whiriwhiri me te rokiroki
- I te hoko harore i te toa, whiriwhiria ngā harore mārō, hou, kāore he koha . Ko ngā mea ngohengohe , ngā mea rānei he ira kei te mata, kua tawhito pea.
- Ka tere te pirau o ngā harore hou, nō reira kainga i te wā e taea ai.
- Mena kei roto i te pouaka whakamātao, rongoatia ki roto i te kete i kawea mai ai, i roto rānei i te putea pepa .
He mea tino nui: Kaua rawa e rongoatia ngā harore hou ki roto i tētahi ipu kirihou ārai-hau i waho o te pouaka whakamātao. Mā te mahi pēnei ka arahi pea ki tētahi paihana kitakita tino kino e kiia nei ko te botulism . He mate kino tēnei e hiahia ana kia rongoatia wawetia. Ki te whakapae koe kei te pāngia koe e tētahi mea pēnei, haere tonu ki te Wāhanga Maimoatanga Ohotata (ETU) o te hōhipera tata. Ki te hiahia koe ki ētahi atu kōrero, ka taea hoki e koe te waea atu ki te Pokapū Mōhiohio Paihana ā-Motu i te Hōhipera ā-Motu o Colombo .
Te horoi me te tunu kai
- Horoia pai ō ringaringa i mua atu, ā, i muri hoki i te pā ki ngā harore.
- I mua i te tunu kai, horoia rawatia ki te wai puna. Kāore he take ki te horoi ki tētahi atu mea (pērā i te hopi).
- Kaua e horoia i mua. Ka tere pea te pirau i te makuku.
He maha ngā tikanga māra
He maha ngā huarahi e taea ai te tunu i ngā harore Portabella.
- I tunua ki te parāoa: Ka taea e koe te whakakapi i te parāoa i runga i te pēkana ki ngā harore portabella e rua i tunua ki te parāoa, ka taea rānei e koe te whakamahi i te pēkana tonu.
- Whakamātao: Tāpirihia te winika, te hinu oriwa, me ētahi mea kakara o tāu e pai ai, waiho mō te hawhe haora, kātahi ka parai ki roto i te paraharaha me te iti hinu.
- Parai: Tapatapahia kia porotaka ka tāpirihia ki ngā huawhenua hei hanga parai.
- Kī tonu: Whakakīia te harore ki ngā mea pēnei i te tīhi, te tōmato maroke, me te pīnihi, ka tunua ki te oumu.
Nō reira, ā tērā wā ka kite koe i ngā harore portabella i te toa, kia maumahara ehara i te mea he kai noa iho, engari he mea tino nui mō tō hauora.
Karere Tangohia ki te Kāinga
- He momo harore pātene nui, kua pakari pai, he harore nui. He iti rawa ngā kaora me te ngako.
- He nui ngā matūkai nui pēnei i te huaora B, te pāhare pāporo, me te selenium.
- Kua whakaatuhia e ngā rangahau he maha ngā painga hauora, pērā i ngā āhuatanga ārai matepukupuku, ngā painga hauora roro, me te āwhina i te whakatipu i ngā huakita whai hua i roto i te puku.
- Ko te mea nui: Kaua rawa e rongoatia ngā harore hou ki roto i tētahi ipu ārai-hau i te pāmahana rūma. Ka taea e tēnei te arahi ki tētahi paihana kino e kiia nei ko te botulism . Ki te ruarua koe, rapua tonutia he tohutohu hauora.
- He kōwhiringa pai ngā harore Portabella hei tāpiri i tētahi mea reka, whai kiko hoki ki tāu kai.
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