Ese ukunda ibihumyo? Niba ari byo, ugomba kuba warabonye ibihumyo binini by'umukara mu maduka no mu maduka manini. Ibi byitwa "Ibihumyo bya Portabella". Abantu benshi bakunda kubishyira mu mafunguro yabo, ariko se wigeze wibaza niba ari ibiryo biryoshye gusa, cyangwa koko bifite akamaro ku buzima bwacu? Uyu munsi, reka tuvuge kuri ibi bihumyo biryoshye bya portabella. Icyo ukeneye kumenya kuri byo.
Iki gihumyo cya portabella ni iki mu by'ukuri?
Mbere na mbere, nubwo dufata ibihumyo nk'imboga, mu by'ukuri si imboga. Kandi si inyamaswa. Ibihumyo biri mu itsinda ry'ibinyabuzima byitwa fungi. Iri ni itsinda rya kera cyane ry'ibinyabuzima ku Isi. Ibihumyo turya ni igice cy'inyama cy'ibihumyo gikora utubuto.
Tekereza gato, nubwo hari ubwoko bw'ibihumyo biribwa bugera kuri 300 ku isi, bugera ku 10 gusa ni bwo buhingwa ku bucuruzi. Ibihumyo bya portabella ni bimwe muri byo.
Biratangaje kubona ibihumyo by'umweru twese tuzi, ibihumyo bito by'umukara bya cremini, n'iki gihumyo kinini cya portabella byose ari ubwoko bumwe. Ni ukuvuga ubwoko bwa `(Agaricus bisporus)`.
Mu magambo make, ibi bitatu ni nk'ingero eshatu z'ikimera kimwe.
- Ibihumyo by'amabuto: Iki ni cyo cyiciro cy'ubuto kandi kikiri gito.
- Crimini mushroom: Iki ni cyo cyiciro cyo gukura gato. Hari n'abandi babyita "baby bellas".
- Ibihumyo bya Portabella: Iki ni cyo gikuze cyane, cyeze, kandi kinini kurusha ibindi byose. Umusozo w'ibihumyo bya portabella ushobora kuba ufite uburebure bwa santimetero 1.8.
Ibi bihingwa mu buryo bwihariye buvanze ifumbire mvaruganda, ibyatsi, ifumbire mvaruganda na soya. Mu buhinzi bw'ubucuruzi, iyi fumbire irangizwa neza mbere yuko ibihumyo bihingwa, ku bw'umutekano w'abaguzi.
Ni izihe nyungu z'ibihumyo bya portabella ku buzima?
Ibihumyo bya Portabella ntibiryoshye gusa, ahubwo binagira intungamubiri nyinshi. Reka turebere hamwe buri kimwe mu byiza byabyo kimwe kimwe.
Ifite agaciro kanini k'intungamubiri
Nubwo biryoshye cyane, bifite ibinure bike cyane na karori nkeya. Garama 100 z'ibihumyo bya portabella bibisi birimo karori 22 gusa kandi nta binure na gato bidafite . Ibi bituma biba uburyo bwiza bwo gusimbura ibiryo birimo karori nyinshi nk'inyama na foromaje ku bagerageza kugabanya ibiro.
Dore zimwe mu ntungamubiri z'ingenzi ibihumyo bya portabella bitanga ku mibiri yacu.
| Ubwoko bw'ibiryo | Akamaro ku mubiri |
|---|---|
| Ubwoko bwa Vitamine B | Ni ingenzi cyane mu gukora ingufu z'umubiri no gukora neza kw'imitsi. |
| Fosifore | Ni ngombwa kugira ngo amagufwa n'amenyo bibe bizima. |
| Selenium | Antioxydant ikomeye. Irinda uturemangingo tw'umubiri kwangirika. |
| Umuringa | Bifasha mu gukora uturemangingo dutukura tw'amaraso no kubungabunga uturemangingo tw'imitsi. |
| Potasiyumu | Ni ingenzi mu kugenzura umuvuduko w'amaraso n'ubuzima bw'umutima. |
Byongeye kandi, ibihumyo ni byo byonyine bibonekamo vitamine D itari iy’inyamaswa. Ariko, kubera ko ibihumyo bikunze guhingwa ahantu hijimye, ntabwo birimo vitamine D nyinshi. Ariko, bamwe mu bahinzi b’ubucuruzi bongera Vitamine D babishyira ku rumuri rw’imirasire y’izuba (ultraviolet).
Imiterere yo kurwanya kanseri
Ibihumyo bya Portabella birimo ibintu bitari intungamubiri ariko bifite akamaro nka polysaccharides, polyphenols, na carotenoids. Ubushakashatsi ku nyamaswa bwagaragaje ko ibi bishobora kugabanya ububyimbirwe, bigakora nk'ibirwanya okisidant, kandi bigafasha guhagarika gukura no gukwirakwira kw'uturemangingo twa kanseri.
Ni byiza ku buzima bwo mu mutwe n'ubwonko
Kurya ibihumyo bishobora gufasha mu kurinda ubuzima bw'ubwonko bwacu uko tugenda dusaza. By'umwihariko, bishobora kugabanya ibyago byo kurwara indwara yitwa mild cognitive impairment (MCI) . Muri make, MCI ni indwara aho kwibuka bigenda bigabanuka gato uko tugenda dusaza, ariko ikaba ishobora gukora imirimo ya buri munsi.
Ubushakashatsi bwakozwe mu 2019 bwagaragaje ko abantu barengeje imyaka 60 barya ibihumyo bibiri cyangwa birenga mu cyumweru bagabanyije ibyago byo kurwara indwara ya MCI ku kigero cya 52% .
Ubuzima bw'igogora
Amara yacu ni yo acumbikiye bagiteri nyinshi nziza zigira akamaro ku buzima bwacu. Ibinyabutabire byitwa polysaccharides mu bihumyo bikora nk'ibinyabutabire bya bagiteri nziza . Ibi bituma bagiteri nziza zikura neza kandi zigatuma amara yacu arushaho kugira ubuzima bwiza. Kubera ko 70% by'ubudahangarwa bw'umubiri wacu biba mu mara, kurya ibiryo nk'ibihumyo bya portabella nabyo bishobora gufasha kongera ubudahangarwa bw'umubiri wacu .
Ni gute wakoresha neza ibihumyo bya portabella?
Kugira ngo wungukire neza kuri ibi bihumyo biryoshye, ugomba kumenya neza uburyo bwo kubihitamo no kubibika.
Guhitamo no kubika
- Mu gihe uguze ibihumyo mu iduka, hitamo ibihumyo bikomeye, bishya kandi bidafite inenge . Ibiryoroshye cyangwa bifite utudomo hejuru bishobora kuba bishaje.
- Ibihumyo bishya byangirika vuba, bityo ubyirye vuba bishoboka.
- Niba ubifite muri firigo, ubibike mu ipaki byazanye cyangwa mu gikapu cy'impapuro .
Icy'ingenzi cyane: Ntuzigere ubika ibihumyo bishya mu gikoresho cya pulasitiki gifunguye hanze ya firigo. Kubikora bishobora gutera uburozi bukabije bwa bagiteri bwitwa botulism . Iyi ni indwara ikomeye isaba ubuvuzi bwihutirwa. Niba ukeka ikintu nk'iki, jya vuba mu ishami rishinzwe ubuvuzi bwihutirwa (ETU) ry'ibitaro biri hafi yawe. Niba ukeneye andi makuru, ushobora kandi guhamagara ikigo cy'igihugu gishinzwe amakuru ku burozi mu bitaro by'igihugu bya Colombo .
Gusukura no guteka
- Karaba intoki zawe neza mbere yo gufata ibihumyo na nyuma yo kubikoresha.
- Mbere yo guteka, oza neza n'amazi ya robine. Nta mpamvu yo gukaraba n'ikindi kintu cyose (nk'isabune).
- Ntukayikarabe mbere y'uko ikorwa. Ubushuhe bushobora gutuma ibora vuba.
Uburyo butandukanye bwo guhinga
Ibihumyo bya Portabella bishobora gutekwa mu buryo butandukanye.
- Yokejwe: Ushobora gusimbuza umugati uri kuri burger n'ibihumyo bibiri bya portabella byokejwe, cyangwa ushobora gukoresha patty ubwayo.
- Shyiramo amavuta: Ongeramo vinegere, amavuta ya elayo, n'ibirungo bike uhisemo hanyuma ubirekere mu gihe kingana n'igice cy'isaha. Hanyuma ukarange mu isafuriya ukoresheje amavuta make.
- Karanga: Katamo uduce duto hanyuma ushyire mu mboga kugira ngo ukore stir-frying.
- Byuzuye: Shyiramo ibihumyo ibintu nka foromaje, inyanya zumye ku zuba, na epinari hanyuma ubiteke mu ziko.
Rero, ubutaha uzabona ibihumyo bya portabella mu iduka, ibuka ko atari utuntu two kurya gusa, ahubwo ari ikintu cy'agaciro kanini ku buzima bwawe.
Ubutumwa bwo kujyana mu rugo
- Ibihumyo bya Portabella ni ubwoko bunini bw'ibihumyo by'amatafari byeze neza. Bifite karori nkeya n'ibinure.
- Ikungahaye ku ntungamubiri z'ingenzi nka vitamine B, potasiyumu, na selenium.
- Ubushakashatsi bwagaragaje inyungu nyinshi ku buzima, nko kurwanya kanseri, akamaro k'ubuzima bw'ubwonko, no gufasha gukura bagiteri nziza mu mara.
- Icy'ingenzi kurushaho: Ntuzigere ubika ibihumyo bishya mu kintu gifunguye umwuka ku bushyuhe bw'icyumba. Ibi bishobora gutera uburozi buteye ubwoba bwitwa botulism . Niba ushidikanya, shaka ubufasha kwa muganga vuba.
- Ibihumyo bya Portabella ni amahitamo meza yo kongeramo ikintu cyiza kandi gifite intungamubiri mu mirire yawe.
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