Kodi Bowola wa Portabella Ndi Chakudya Chabe? Nazi Ubwino Wa Thanzi Womwe Muyenera Kudziwa!

Kodi mumakonda bowa? Ngati ndi choncho, muyenera kuti mwawona bowa lalikulu, lofiirira m'masitolo ndi m'masitolo akuluakulu. Izi zimatchedwa "Bowa wa Portabella". Anthu ambiri amakonda kuziwonjezera pa chakudya chawo, koma kodi munayamba mwadzifunsapo ngati ndi chakudya chokoma chabe, kapena kodi zili ndi ubwino wabwino pa thanzi lathu? Lero, tiyeni tikambirane za bowa wokoma wa portabella. Zomwe muyenera kudziwa za iwo.

Kodi bowa wa portabella uwu ndi chiyani kwenikweni?

Choyamba, ngakhale timaganiza kuti bowa ndi ndiwo zamasamba, kwenikweni si ndiwo zamasamba. Ndipo si nyama zomwe. Bowa ali m'gulu la zamoyo zotchedwa bowa. Ili ndi gulu la zamoyo zakale kwambiri padziko lapansi. Bowa lomwe timadya ndi gawo la minofu ya bowa lomwe limapanga spores.

Tangoganizirani, ngakhale kuti pali mitundu pafupifupi 300 ya bowa wodyedwa padziko lonse lapansi, pafupifupi 10 yokha ndi yomwe imalimidwa m'masitolo. Bowa wa portabella ndi umodzi mwa iwo.

Mwachidule, zitatuzi zili ngati zitsanzo zitatu za chomera chimodzi.

• Bowa wa Button: Iyi ndi nthawi yokhwima komanso yachinyamata kwambiri.
• Bowa wa Crimini: Iyi ndi nthawi yokhwima pang'ono. Anthu ena amatchanso izi "baby bellas".
• Bowa wa Portabella: Uwu ndi bowa wokhwima kwambiri, wokhwima, komanso waukulu kwambiri pa bowa. Chivundikiro cha bowa wa portabella chikhoza kukhala pafupifupi mainchesi 1.5 m'lifupi.

Izi zimalimidwa m'njira yapadera yomwe ndi chisakanizo cha manyowa, udzu, manyowa, ndi soya. Polima malonda, manyowa awa amayeretsedwa bwino bowa asanakule, kuti anthu azitha kuwagwiritsa ntchito bwino.

Kodi ubwino wa bowa wa portabella ndi wotani pa thanzi?

Bowa wa Portabella si wokoma kokha, komanso uli ndi zakudya zambiri. Tiyeni tiwone ubwino wake uliwonse umodzi ndi umodzi.

Zakudya zabwino kwambiri

Ngakhale kuti ali ndi kukoma kwa nyama, ali ndi mafuta ochepa komanso ma calories ochepa. Magalamu 100 a bowa wa portabella wosaphika ali ndi ma calories 22 okha ndipo alibe mafuta konse . Izi zimapangitsa kuti akhale njira yabwino kwambiri m'malo mwa zakudya zokhala ndi ma calories ambiri monga nyama ndi tchizi kwa iwo omwe akuyesera kuchepetsa thupi.

Nazi zina mwa zakudya zofunika kwambiri zomwe bowa wa portabella amapereka m'thupi lathu.

Kuphatikiza apo, bowa ndiye gwero lokhalo la vitamini D losakhala la nyama. Komabe, popeza bowa nthawi zambiri amalimidwa m'malo amdima, alibe vitamini D wambiri. Komabe, alimi ena amalonda amawonjezera kuchuluka kwa vitamini D mwa kuwaika pamalo owala a ultraviolet (UV).

Kapangidwe ka mankhwala oletsa khansa

Bowa wa Portabella uli ndi mankhwala osapatsa thanzi koma opindulitsa monga ma polysaccharides, ma polyphenols, ndi ma carotenoids. Kafukufuku wa nyama wasonyeza kuti izi zitha kuchepetsa kutupa, kugwira ntchito ngati ma antioxidants, komanso kuthandiza kuletsa kukula ndi kufalikira kwa maselo a khansa.

Zabwino pa thanzi la ubongo ndi maganizo

Kudya bowa kungathandize kuteteza thanzi la ubongo wathu pamene tikukalamba. Makamaka, kungachepetse chiopsezo chokhala ndi vuto lotchedwa mild cognitive impairment (MCI) . Mwachidule, MCI ndi vuto lomwe kukumbukira kumakhala kofooka pang'ono pamene tikukalamba, koma kumakhalabe ndi mphamvu yogwira ntchito za tsiku ndi tsiku.

Kafukufuku wa 2019 adapeza kuti anthu azaka zopitilira 60 omwe amadya bowa kawiri kapena kuposerapo pa sabata anali ndi chiopsezo chotsika cha 52% chotenga matenda a MCI.

Thanzi la m'mimba

Matumbo athu ndi kwawo kwa mabakiteriya ambiri abwino omwe ndi opindulitsa pa thanzi lathu. Ma polysaccharides omwe ali mu bowa amagwira ntchito ngati ma prebiotics a mabakiteriya abwinowa . Izi zimathandiza mabakiteriya abwinowa kukula bwino ndikukweza thanzi la matumbo athu. Popeza 70% ya chitetezo chathu chamthupi chili m'matumbo, kudya zakudya monga bowa wa portabella kungathandizenso kulimbitsa chitetezo chathu chamthupi .

Kodi mungagwiritse ntchito bwanji bowa wa portabella moyenera?

Kuti mupindule kwambiri ndi bowa wokoma uwu, muyenera kudziwa bwino momwe mungasankhire ndikusunga.

Kusankha ndi kusunga

• Mukagula bowa m'sitolo, sankhani bowa wolimba, watsopano, komanso wopanda chilema . Bowa wofewa kapena wokhala ndi madontho pamwamba pake ukhoza kukhala wakale.
• Bowa watsopano umawonongeka msanga, choncho idyani mwamsanga momwe mungathere.
• Ngati muli nazo mufiriji, zisungeni mu phukusi lomwe zinabwera nalo kapena mu thumba la pepala .

Kuyeretsa ndi kuphika

• Sambani m'manja mwanu bwino musanagwiritse ntchito bowa komanso mutagwiritsa ntchito bowa.
• Musanaphike, tsukani bwino ndi madzi a pampopi. Palibe chifukwa chotsuka ndi china chilichonse (monga sopo).
• Musatsuke musanatsuke. Chinyezi chingapangitse kuti iwonongeke msanga.

Njira zingapo zolima

Bowa wa Portabella ukhoza kuphikidwa m'njira zosiyanasiyana.

• Yokazinga: Mutha kusintha bun pa burger ndi bowa awiri a portabella okazinga, kapena mungagwiritse ntchito patty yokha.
• Konzani: Onjezani viniga, mafuta a azitona, ndi zonunkhira zingapo zomwe mungasankhe ndipo zisiyeni kwa theka la ola. Kenako zikanikeni mu poto ndi mafuta pang'ono.
• Kokani: Dulani zidutswa ndikuyika mu ndiwo zamasamba kuti mupange kokani.
• Zodzaza: Dzazani bowa ndi zinthu monga tchizi, tomato wouma padzuwa, ndi sipinachi kenako muphike mu uvuni.

Choncho, nthawi ina mukadzaona bowa wa portabella kusitolo, kumbukirani kuti si chakudya chongodyera chokha, koma ndi chinthu chamtengo wapatali kwambiri pa thanzi lanu.