Amakhowa yinto ehlala ihleli etafileni emakhayeni ethu. I-mushroom curry, i-mushroom stew, okanye amakhowa ambalwa ongezwe kwirayisi eqhotsiweyo... ukucinga nje ngawo kwenza umlomo wakho umanzi, akunjalo? Kodwa ubusazi na ukuba amakhowa ayisiso nje isidlo esimnandi, kodwa akwasisidlo esiphambili esinika imizimba yethu izondlo ezininzi ezixabisekileyo. Ngoko ke namhlanje, masithethe ngeemfihlo ezinkulu zempilo ezifihliweyo kula makhowa amancinci.
Yintoni kanye kanye le khowa?
Abantu abaninzi bacinga ukuba amakhowa nawo ayimifuno. Kodwa amakhowa ayizozityalo, luhlobo lwefungus . Ngamafutshane, amakhowa afana nesiqhamo esisemthini. Kanye njengokuba isityalo sivelisa imbewu, isigqubuthelo samakhowa sivelisa izigidi zeespores ezincinci kakhulu ukuba zingabonwa ngamehlo enyama. Ezi zezona zinto zinceda amakhowa amatsha ukuba akhule. Amakhowa anokukhula phezu komhlaba, emhlabeni, okanye kwezinye izinto eziphilayo.
Nangona kuqikelelwa ukuba kukho iintlobo ezingaphezu kwesigidi zamakhowa kwihlabathi liphela, sidla inani elincinci kakhulu lawo.
Zeziphi iintlobo eziphambili zamakhowa esiwatyayo?
Kukho iintlobo ezininzi ezahlukeneyo zamakhowa ezityiwayo kwilizwe lethu nakwihlabathi liphela. Nganye inencasa eyahlukileyo, imilo eyahlukileyo, kunye nexabiso lesondlo. Makhe sijonge ezinye zezona ntlobo zidumileyo.
| Uhlobo lweekhowa | Intshayelelo emfutshane |
|---|---|
| Ikhowa yeqhosha (iCremini/iqhosha) | Uhlobo oludumileyo phakathi kwethu eSri Lanka. Igama layo livela kuba limhlophe, lincinci, kwaye lifana neqhosha. Linokongezwa lula nakwesiphi na isidlo. |
| I-Shiitake | Ezi luhlobo lwekhowa olunombala omnyama kancinci onsundu kwaye lunencasa efana nenyama. Zisetyenziswa kakhulu kwizitya zaseAsia. |
| IPortobello | Ngenxa yokuba zinkulu ngobukhulu kwaye zinobume obufana nenyama, zihlala zisetyenziswa endaweni yenyama. |
| Oyster | Igama layo livela kwimo yeqokobhe le-oyster. Inencasa ethambileyo kakhulu. |
Iitruffle: Nangona iitruffle zikwayifungi, zahlukile kwezinye iikhowa. Zikhula phantsi komhlaba, kufutshane neengcambu zemithi. Zikwaluhlobo lwekhowa olunevumba elimnandi kakhulu kwaye lubiza kakhulu.
Iingenelo ezimangalisayo zempilo zamakhowa emzimbeni wethu
Kulungile, masithethe ngeyona nto ibalulekileyo. Amakhowa kukutya okunekhalori ephantsi, kodwa okunesondlo kakhulu. Makhe sibone ukuba zeziphi ezi zibonelelo.
1. Inceda ekulawuleni uxinzelelo lwegazi
Uxinzelelo lwegazi oluphezulu yingxaki abantu abaninzi abajongene nayo namhlanje. Amakhowa atyebile kwi- potassium . Le potassium inceda ekunciphiseni imiphumo yesodium (ityuwa) esiyityayo ekutyeni kwethu. Ngamafutshane, inciphisa uxinzelelo kwimithambo yegazi yethu kwaye yenza kube lula ukuhamba kwegazi. Oku kunceda ukulawula uxinzelelo lwegazi.
2. Yomeleza inkqubo yomzimba yokuzikhusela
Inkqubo yokuzikhusela komzimba ngumkhosi womzimba wethu olwa nezifo. Isiphumo sokulwa nokuvuvukala kwamakhowa kwandisa ukusebenza kakuhle kwale nkqubo.
- I-Selenium: Ithintela ukonakala kweeseli emzimbeni wethu.
- IVithamini D: Ibalulekile ekukhuleni kweeseli.
- I-Vitamin B6: Inceda ekuveliseni iiseli ezibomvu zegazi.
Zonke ezi zondlo zisebenza kunye ukuqinisa amajoni ethu omzimba nokunciphisa umngcipheko wezifo ezixhaphakileyo.
3. Inceda ekunciphiseni umzimba
Amakhowa kukutya okuhle kwabo bazama ukunciphisa umzimba. Isizathu kukuba amakhowa aphantsi kakhulu kwiikhalori kwaye atyebile kwifayibha kunye neproteni. Ke ngoko, ukutya amakhowa ambalwa kunciphisa indlala kwaye kukwenza uzive ugcwele. Kwakhona, uphando lufumanise ukuba ii-antioxidants ezikwimakhowa zinceda ekukhuseleni kwiimeko ezifana noxinzelelo lwegazi oluphezulu olunokubangelwa kukutyeba kakhulu.
Zinesondlo esingakanani iikhowa?
Amakhowa anamandla okutya azele ziivithamini, iiminerali kunye nee-antioxidants. Amakhowa anokunceda ekunciphiseni umngcipheko wezifo ezinzulu ezifana nesifo sika-Alzheimer, isifo sentliziyo, umhlaza kunye nesifo seswekile.
Cinga nje ngexabiso lesondlo sekomityi (malunga nama-70-80 grams) yamakhowa anqunqiweyo kakuhle.
| Icandelo lezondlo | Ubungakanani (uqikelelo) |
|---|---|
| Iikhalori | 15 |
| Iiproteni | 2.2 iigram |
| Amafutha | 0.1 iigram |
| Iicarbohydrate | Iigram eziyi-3.7 |
| Ifayibha | 0.5 iigram |
Ungayongeza njani amakhowa ekutyeni?
Kulula kakhulu ukongeza amakhowa kwizidlo zethu. Khumbula, kufuneka uwahlambe kwaye uwacoce kakuhle amakhowa ngaphambi kokuba uwapheke.
- Ungongeza amakhowa aluhlaza kwiisaladi, anqunqwe abe ziingceba ezincinci.
- Yongeza igalikhi kunye nebhotolo, yongeza izinongo ukuze unambitheke, kwaye uyonwabele njengesitya esisecaleni kunye nesidlo sakho.
- Yifake kwisosi yepasta, ipitsa, okanye i-omelet.
- Yenza ikhari yekhowa emnandi esihlala siyenza.
- Xuba nenyama efana nenkukhu nenyama yenkomo uze uyipheke.
Ukuba uthenga amakhowa asezikotini, ityuwa esetyenziselwa ukuwagcina inokuba netyuwa eninzi (isodium). Ngoko ke, khetha amakhowa amatsha kangangoko. Ukuba usebenzisa amakhowa asezikotini, wahlambe kakuhle ngamanzi ngaphambi kokuba uwasebenzise.
Isilumkiso: Lumka kakhulu ngamakhowa asendle!
Oku kunokuba yingozi kakhulu, ngoko ke phulaphula ngononophelo. Usenokuba ukhe wazibona iikhowa zikhula emahlathini, ecaleni kwendlela, nasemasimini anengca. Kuyingozi kakhulu ukuzikha nokuzitya ezi.
Isizathu kukuba kukho iintlobo ezininzi zamakhowa abonakala ngathi ngamakhowa atyiwayo, kodwa anetyhefu kakhulu . Akulula ukuwahlula nakubantu abanamava. Ukuba utya amakhowa anetyhefu, unokuba neemeko ezinzulu ezifana nokungasebenzi kakuhle kwezintso, ukonakala kwesibindi, kwanokufa.
Ngoko ke, ungaze utye amakhowa angaziwayo athathwe endle. Sebenzisa kuphela amakhowa athengwe evenkileni kwaye aqinisekisiweyo ukuba akhuselekile ukutyiwa.
Yintoni omawuyenze xa kukho imeko engxamisekileyo?
Ukuba umntu ngempazamo utye ikhowa ekrokrelwa ukuba inetyhefu aze abe neempawu ezifana nobuhlungu besisu, ukuhlanza, okanye urhudo, musa ukulibazisa.
1. Yisa kwangoko kwiYunithi yoNyango oluNgxamisekileyo (ETU) yesibhedlele esikufutshane.
2. Ukuba kunokwenzeka, thatha inxalenye eseleyo yekhowa oyityileyo ukuze uyibonise ugqirha. Iya kuba luncedo olukhulu kunyango.
3. Kwangaxeshanye, kubaluleke kakhulu ukufowunela iZiko loLwazi ngeTyhefu leSizwe elikwiSibhedlele sikaZwelonke saseColombo uze ufumane ingcebiso.
Umyalezo Wokuya Ekhaya
- Amakhowa asiyomifuno, kodwa yifungi. Kodwa anesondlo kakhulu.
- Iikhowa zinceda ekulawuleni uxinzelelo lwegazi, ziqinise inkqubo yomzimba yokuzikhusela, kwaye zilawule ubunzima bomzimba.
- Iikhowa zineekhalori eziphantsi, nto leyo eyenza zibe kukutya okuhle kwabo bazama ukunciphisa umzimba.
- Isitya esimnandi esisecaleni esinokufakwa lula nakwesiphi na isidlo.
- Eyona nto ibalulekileyo: Ungaze utye amakhowa athathwe endle okanye kwiindawo ongazaziyo. Anokuba yingozi nakubomi. Sebenzisa amakhowa athengwe kumthombo othembekileyo rhoqo.
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