Ngaba uthanda amakhowa? Ukuba kunjalo, kufuneka ukuba ubone amakhowa amakhulu, amdaka kwiivenkile nakwiivenkile ezinkulu. La makhowa abizwa ngokuba yi "Portabella Mushrooms". Abantu abaninzi bathanda ukuwafaka kwizidlo zabo, kodwa ngaba wakha wazibuza ukuba ingaba amnandi nje, okanye aluncedo kwimpilo yethu? Namhlanje, masithethe ngala makhowa amnandi e-portabella. Oko kufuneka ukwazi ngawo.
Yintoni kanye kanye le mushroom ibizwa ngokuba yi-portabella?
Okokuqala, nangona sicinga ngamakhowa njengemifuno, ayisiyiyo imifuno ngokwenene. Kwaye ayisiyiyo nezilwanyana. Amakhowa akwiqela lezinto eziphilayo ezibizwa ngokuba yifungi. Eli liqela lezinto eziphilayo zakudala kakhulu eMhlabeni. Amakhowa esiwatyayo yinxalenye yenyama yefungi evelisa iispores.
Khawucinge nje, nangona kukho iintlobo ezingama-300 zamakhowa atyiwayo emhlabeni, zimalunga ne-10 kuphela ezikhuliswa ngorhwebo. Ikhowa i-portabella yenye yazo.
Kuyamangalisa ukuba amakhowa amhlophe esiwaziyo sonke, amakhowa amancinci e-brown cremini, kunye nale mushroom inkulu ye-portabella zonke ziluhlobo olunye. Oko kukuthi, uhlobo lwe-`(Agaricus bisporus)`.
Ngamafutshane, ezi zintathu zifana nemizekelo emithathu yesityalo esinye.
- I-Button Mushroom: Eli linqanaba elingekavuthwa nelincinci.
- I-Crimini Mushroom: Eli linqanaba lokukhula kancinci. Abanye abantu babiza ezi "baby bellas".
- Ikhowa lePortabella: Eli lelona livuthiweyo, livuthiweyo, kwaye likhulu kunawo onke. Isigqubuthelo sekhowa lePortabella singaba malunga nee-intshi ezi-1.5 ububanzi.
Ezi zikhuliswa kwindawo ekhethekileyo engumxube womgquba, ingca, umgquba kunye nesoya. Kwindlela yokulima ethengiswayo, le mgquba isuswa ngokupheleleyo ngaphambi kokuba ikhuliswe, ukuze kukhuseleke abathengi.
Zithini iingenelo zempilo zeekhowa ze-portabella?
Iikhowa zePortabella azimnandi nje kuphela, kodwa zikwanesondlo kakhulu. Makhe sijonge nganye yezibonelelo zazo nganye nganye.
Ixabiso eliphezulu lesondlo
Nangona zinencasa yenyama, azinamafutha amaninzi kwaye zineekhalori ezininzi. Iigram ezili-100 zeekhowa ze-portabella eziluhlaza zineekhalori ezingama-22 kuphela kwaye azinamafutha kwaphela . Oku kuzenza zibe yindlela entle yokutya okuneekhalori eziphezulu njengenyama netshizi kwabo bazama ukunciphisa umzimba.
Nazi ezinye zezona zondlo ziphambili ezibonelelwa yi-portabella mushrooms emizimbeni yethu.
| Uhlobo lokutya | Inzuzo emzimbeni |
|---|---|
| Iintlobo zeVithamin B | Ibalulekile ekuveliseni amandla emzimbeni nasekusebenzeni kwenkqubo yemithambo-luvo. |
| I-phosphorus | Iyimfuneko kumathambo namazinyo aphilileyo. |
| I-Selenium | I-antioxidant enamandla. Ikhusela iiseli zomzimba ekonakalisweni. |
| Ithusi | Inceda ekuveliseni iiseli ezibomvu zegazi kwaye igcine inkqubo yemithambo-luvo isempilweni. |
| I-Potassium | Kubalulekile ekulawuleni uxinzelelo lwegazi kunye nempilo yentliziyo. |
Ukongeza, amakhowa ngawona kuphela umthombo wevithamini D ongengowezilwanyana. Nangona kunjalo, ekubeni amakhowa edla ngokukhuliswa kwiindawo ezimnyama, awanayo ivithamini D eninzi. Nangona kunjalo, abanye abalimi bezorhwebo bayawandisa umxholo wevithamini D ngokuwabeka kukukhanya kwe-ultraviolet (UV).
Iimpawu zokulwa nomhlaza
Iikhowa zePortabella ziqulathe iikhompawundi ezingezizo ezondlo kodwa eziluncedo ezifana neepolysaccharides, iipolyphenols, kunye neecarotenoids. Izifundo zezilwanyana zibonise ukuba ezi zinokunciphisa ukudumba, zisebenze njengee-antioxidants, kwaye zincede ekumiseni ukukhula nokusasazeka kweeseli zomhlaza.
Ilungele impilo yengqondo nengqondo
Ukutya amakhowa kunokunceda ekukhuseleni impilo yengqondo yethu njengoko sikhula. Ngokukodwa, kunokunciphisa umngcipheko wokuba nesifo esibizwa ngokuba yi-mild cognitive impairment (MCI) . Ngamafutshane, i-MCI yimeko apho inkumbulo iba buthathaka kancinci njengoko sikhula, kodwa isakwazi ukwenza imisebenzi yemihla ngemihla.
Uphononongo luka-2019 lufumanise ukuba abantu abangaphezu kweminyaka engama-60 ubudala abatya ii-mushroom ezimbini okanye ngaphezulu ngeveki babenomngcipheko oncitshisiweyo wama-52% wokuba ne-MCI.
Impilo yenkqubo yokugaya ukutya
Amathumbu ethu ahlala kwiintsholongwane ezininzi ezilungileyo eziluncedo kwimpilo yethu. Iikhompawundi ezibizwa ngokuba ziipolysaccharides ezikwiikhowa zisebenza njengee -prebiotics kwezi ntsholongwane zilungileyo . Oku kuvumela ezi ntsholongwane zilungileyo ukuba zikhule kwaye ziphucule impilo yamathumbu ethu. Ekubeni i-70% yenkqubo yethu yokuzikhusela komzimba ikwiimathumbu, ukutya ukutya okufana neekhowa ze-portabella kunokunceda ekuqiniseni inkqubo yethu yokuzikhusela komzimba .
Indlela yokusebenzisa ngokufanelekileyo iikhowa ze-portabella?
Ukuze ufumane okuninzi kwezi khowa zimnandi, kufuneka wazi kakuhle indlela yokuzikhetha nokuzigcina.
Ukukhetha kunye nokugcina
- Xa uthenga amakhowa evenkileni, khetha amakhowa aqinileyo, amatsha, kwaye angenasiphako . Lawo athambileyo okanye anamabala phezu komhlaba asenokuba madala.
- Amakhowa amatsha akhawuleza abole, ngoko ke watye ngokukhawuleza.
- Ukuba unazo efrijini, zigcine kwiphakheji ezifike nazo okanye kwibhegi yephepha .
Kubaluleke kakhulu: Ungaze ugcine amakhowa amatsha kwisitya seplastiki esingangeni moya ngaphandle kwefriji. Ukwenza njalo kunokukhokelela kwityhefu eyingozi kakhulu yebhaktheriya ebizwa ngokuba yi-botulism . Le yimeko enzima efuna unyango olungxamisekileyo. Ukuba ukrokrela into efana nale, yiya kwangoko kwiYunithi yoNyango oluNgxamisekileyo (ETU) yesibhedlele esikufutshane. Ukuba ufuna ulwazi oluthe kratya, ungatsalela umnxeba iZiko loLwazi lweePoisons leSizwe kwiSibhedlele sikaZwelonke saseColombo .
Ukucoca nokupheka
- Hlamba izandla zakho kakuhle ngaphambi nasemva kokuphatha amakhowa.
- Ngaphambi kokuba upheke, hlambulula kakuhle ngamanzi epompo. Akukho mfuneko yokuhlamba nangayiphi na enye into (njengesepha).
- Musa ukuyihlamba kwangaphambili. Ukufuma kunokubangela ukuba yonakale ngokukhawuleza.
Iindlela ezahlukeneyo zokulima
Iikhowa zePortabella zingaphekwa ngeendlela ezahlukeneyo.
- I-grilled: Ungayitshintsha i-bun kwi-burger ngee-mushroom ezimbini ze-portabella ezi-grilled, okanye ungasebenzisa i-patty ngokwayo.
- Faka i-marinade: Yongeza iviniga, ioyile yomnquma, kunye neziqholo ezimbalwa ozikhethileyo uze uzishiye malunga nesiqingatha seyure. Emva koko ziqhotse ngeoyile encinci epanini.
- Uqhotse: Sika ube yimicu uze uyifake kwimifuno ukuze wenze uqhotse.
- Igcwele: Gcwalisa amakhowa ngezinto ezifana netshizi, iitumato ezomiswe elangeni, kunye nesipinatshi uze uzibhake e-oven.
Ngoko ke, kwixesha elizayo xa ubona amakhowa e-portabella evenkileni, khumbula ukuba ayisiyiyo nje into yokutya okulula, kodwa yinto exabisekileyo kakhulu kwimpilo yakho.
Umyalezo Wokuya Ekhaya
- Iikhowa zePortabella zivuthwe kakuhle, zininzi kakhulu. Zineekhalori namafutha aphantsi kakhulu.
- Ityebile kwizakhamzimba ezibalulekileyo ezifana ne-vitamin B, i-potassium, kunye ne-selenium.
- Uphando lubonise iingenelo ezininzi zempilo, ezinje ngeempawu zokulwa nomhlaza, iingenelo zempilo yengqondo, kunye nokunceda ekukhuliseni iintsholongwane eziluncedo emathunjini.
- Okubaluleke kakhulu: Ungaze ugcine amakhowa amatsha kwisitya esingangeni moya kubushushu begumbi. Oku kunokukhokelela kwityhefu eyingozi ebizwa ngokuba yi-botulism . Ukuba unamathandabuzo, funa ingcebiso kagqirha ngoko nangoko.
- Iikhowa zePortabella ziyindlela entle yokongeza into emnandi nenesondlo ekutyeni kwakho.
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