Unofarira howa here? Kana zvakadaro, unofanira kunge wakaona howa hombe, hwakatsvukuruka muzvitoro nemasupamaketi. Idzi dzinonzi "Portabella Howa". Vanhu vazhinji vanoda kudziwedzera pakudya kwavo, asi wakambozvibvunza here kana dzichingova chikafu chinonaka, kana kuti dzine zvakanakira hutano hwakanaka pamiviri yedu? Nhasi, ngatitaurei nezvehowa idzi dzinonaka dzeportabella. Zvaunofanira kuziva nezvadzo.
Howa hwe portabella chii chaizvo?
Chekutanga, kunyangwe tichifunga nezvehowa semuriwo, hausi miriwo chaiyo. Uye hausi mhukawo. Howa huri muboka rezvisikwa zvinonzi fungi. Iri iboka rezvisikwa zvekare kwazvo pasi pano. Howa hwatinodya inhengo ine nyama yefungus inoburitsa spores.
Chimbofungai, kunyange zvazvo paine mhando dzehowa dzinodyiwa dzinosvika mazana matatu pasi rose, dzinenge gumi chete ndidzo dzinorimwa mukutengeserana. Howa hwe portabella ndihwo humwe hwacho.
Zvinoshamisa kuti howa dzemhando yewhite button dzatinoziva tese, howa diki dzebrown cremini, uye howa hombe dzeportabella idzi dzese mhando imwe chete. Kureva kuti, howa hwemhando ye`(Agaricus bisporus)`.
Zvichitaurwa zviri nyore, zvitatu izvi zvakafanana nemiti mitatu yemuti mumwe chete.
- Howa hwemabhatani: Iri ndiro danho rekusakura, rechidiki.
- Howa hweCrimini: Iyi ndiyo nguva yekukura zvishoma. Vamwe vanhu vanodanawo izvi kuti "baby bellas".
- Howa hwePortabella: Uhu ndihwo hwakakura, hwakaibva, uye hwakakura kupfuura dzimwe dzose. Mupendero wehowa hweportabella unogona kunge wakafara masendimita gumi nemaviri.
Izvi zvinorimwa mumhando yepamusoro inosanganisa manyowa, huswa, ndove, uye soya. Mukurima kwekutengesa, manyowa aya anopiswa zvakanaka asati akura howa, kuitira kuchengetedzeka kwevatengi.
Ndezvipi zvakanakira howa hweportabella pahutano?
Howa hwePortabella hahunakidze chete, asiwo hune hutano hwakanaka. Ngatitarisei chimwe nechimwe chezvakanakira zvahwo chimwe nechimwe.
Yakakwira muhutano
Pasinei nekunaka kwazvo kwenyama, dzine mafuta mashoma uye macalorie mashoma. 100 magiramu ehowa hweportabella husina kubikwa ane macalorie 22 chete uye hahuna mafuta zvachose . Izvi zvinoita kuti huve imwe nzira yakanaka yekudya zvine macalorie akawanda senge nyama nechizi kune avo vari kuedza kuderedza uremu.
Heano mamwe emishonga mikuru inopihwa nehowa hweportabella kumiviri yedu.
| Rudzi rwechikafu | Kubatsira kwemuviri |
|---|---|
| Mhando dzeVitamini B | Zvakakosha pakugadzirwa kwesimba remuviri uye kushanda kwetsinga. |
| Fosforasi | Zvinodiwa kuti mapfupa nemazino zvive zvakanaka. |
| Selenium | Inodzivirira masero emuviri kubva mukukuvadzwa. |
| Mhangura | Inobatsira kugadzira masero matsvuku eropa uye kuchengetedza hurongwa hwetsinga hwakanaka. |
| Potassium | Zvakakosha pakudzora BP uye hutano hwemwoyo. |
Pamusoro pezvo, howa ndihwo chete hunopa vhitamini D kubva kumhuka. Zvisinei, sezvo howa huchiwanzo kurimwa munzvimbo dzine rima, hahuna vhitamini D yakawanda. Zvisinei, vamwe varimi vemabhizinesi vanowedzera huwandu hwevhitamini D nekuisa vhitamini D muchiedza cheultraviolet (UV).
Hunhu hwekurwisa kenza
Howa hwePortabella hune zvinhu zvisingadyi muviri asi zvinobatsira zvakaita sepolysaccharides, polyphenols, uye carotenoids. Zvidzidzo zvemhuka zvakaratidza kuti izvi zvinogona kuderedza kuzvimba, kushanda sema antioxidants, uye kubatsira kumisa kukura nekupararira kwemasero ekenza.
Yakanakira hutano hwepfungwa nehuropi
Kudya howa kunogona kubatsira kuchengetedza hutano hwehuropi hwedu sezvatinokura. Zvikuru sei, zvinogona kuderedza njodzi yekubatwa nechirwere chinonzi mild cognitive impairment (MCI) . Zvichitaurwa zviri nyore, MCI chirwere umo ndangariro inoderera zvishoma patinokura, asi ichiri kukwanisa kuita mabasa ezuva nezuva.
Ongororo yakaitwa muna 2019 yakawana kuti vanhu vane makore anopfuura makumi matanhatu vaidya howa kaviri kana kupfuura pasvondo vaive nenjodzi yakaderera ye52% yekubatwa nechirwere cheMCI.
Hutano hwekugaya chikafu
Matumbu edu ndiwo musha wemabhakitiriya akawanda akanaka anobatsira hutano hwedu. Makemikoro anonzi polysaccharides ari muhowa anoshanda se prebiotics kune aya mabhakitiriya akanaka . Izvi zvinoita kuti mabhakitiriya aya akanaka akure uye awedzere hutano hwematumbu edu. Sezvo 70% yemasoja edu ekudzivirira muviri ari mudumbu, kudya chikafu chakaita se portabella mushroom kunogonawo kubatsira kusimbisa masoja edu ekudzivirira muviri .
Nzira yekushandisa sei howa hwe portabella nemazvo?
Kuti uwane howa hunonaka zvikuru, unofanira kuziva masarudzo uye machengeterwo ahwo.
Kusarudzwa uye kuchengetwa
- Pakutenga howa muchitoro, sarudza howa dzakasimba, itsva, uye dzisina gwapa . Dzinenge dzakapfava kana kuti dzine makwapa pamusoro dzinogona kunge dzakasakara.
- Howa hutsva hunoora nekukurumidza, saka hudye nekukurumidza sezvinobvira.
- Kana muinazvo mufiriji, zvichengetei mupakeji yazvauya nayo kana mubhegi repepa .
Zvakakosha: Usambofa wakachengeta howa hutsva mupurasitiki isingapindi mhepo kunze kwefiriji. Kuita izvi kunogona kukonzera chepfu ine njodzi inonzi botulism . Ichi chirwere chakakomba chinoda kurapwa nekukurumidza. Kana ukafungidzira chimwe chinhu chakadai, enda kuEmergency Treatment Unit (ETU) yechipatara chiri pedyo. Kana uchida rumwe ruzivo, unogona zvakare kufonera National Poisons Information Centre kuColombo National Hospital .
Kuchenesa nekubika
- Geza maoko ako zvakanaka usati wabata howa uye wapedza kubata howa.
- Usati wabika, sukurudza nemvura yepombi zvakanaka. Hapana chikonzero chekusuka nechimwe chinhu (senge sipo).
- Usaigeze usati waigeza. Hunyoro hunogona kuita kuti ikurumidze kuora.
Nzira dzakasiyana-siyana dzekurima
Howa hwePortabella hunogona kubikwa nenzira dzakasiyana-siyana.
- Yakagochwa: Unogona kutsiva bhanzi riri paburger nehowa mbiri dzeportabella dzakagochwa, kana kuti unogona kushandisa patty pachayo.
- Marinate: Wedzera vhiniga, mafuta emuorivhi, nezvimwe zvinonhuhwirira zvaunofarira wosiya kweinenge hafu yeawa. Wobva wagocha nemafuta mashoma mupoto.
- Kukangwa: Cheka kuita zvidimbu woisa mumiriwo kuti ugokangwa.
- Zvakazara: Zadza howa nezvinhu zvakaita sechizi, matomatisi akaomeswa nezuva, uye sipinachi wozvibika muovheni.
Saka, nguva inotevera paunoona howa hwe portabella muchitoro, yeuka kuti hahusi hwekudya chete, asi chimwe chinhu chinokosha zvikuru pahutano hwako.
Mharidzo Yekuenda Nayo Kumba
- Howa hwePortabella hwakakura uye hwakaibva zvakanaka. Hune macalorie mashoma uye mafuta mashoma.
- Yakapfuma mune zvinovaka muviri zvakakosha senge vhitamini B, potassium, uye selenium.
- Ongororo yakaratidza mabhenefiti akawanda pahutano, akadai sekudzivirira kenza, mabhenefiti pahutano hwehuropi, uye kubatsira kukura kwebhakitiriya rinobatsira mudumbu.
- Chinonyanya kukosha: Usambofa wakachengeta howa hutsva mumudziyo usingapindi mhepo patembiricha yemumba. Izvi zvinogona kukonzera chepfu ine njodzi inonzi botulism . Kana usina chokwadi, tsvaga rubatsiro rwechiremba nekukasika.
- Howa hwePortabella isarudzo yakanaka yekuwedzera chimwe chinhu chinonaka uye chinovaka muviri pakudya kwako.
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