Amakhowa yinto esiyithandayo sonke ukuyitya. Xa sicinga ngencasa yamakhowa aziswa emarikeni, imilomo yethu iqala ukuqunjelwa, akunjalo? Kodwa ukongeza kwiintlobo eziqhelekileyo zamakhowa esiwatyayo, kukho uhlobo lwamakhowa oludumileyo kakhulu nolukumgangatho ophezulu kwihlabathi liphela. Loo makhowa yiOyster. Ibizwa ngokuba yiOyster mushroom kuba inomfanekiso ofana neqokobhe le-clam. Namhlanje, masithethe ngendlela ezilungele ngayo ezi makhowa zimnandi zeOyster kwimpilo yethu.
Zithini iiOyster Mushrooms?
Okokuqala, masiqonde oku. Ikhowa ayisosityalo okanye isilwanyana. Luhlobo lwezinto eziphilayo olukwiqela elibizwa ngokuba yiFungus . Kukho iintlobo ezingaphezu kwe-10,000 zamakhowa ezifumanekayo kwihlabathi ngoku.
Iikhowa ze-oyster zezinye zezi ntlobo. Ziza ngemibala eyahlukeneyo. Ezi khowa ziza ngemibala efana nongwevu, igolide, imdaka, kunye nekhrimu. Iigill ezingaphantsi kwezi khowa zimhlophe. Zinesiqu esifutshane kakhulu.
Ezi zihlala zikhula emahlathini, kwiziqu zemithi ezibolayo. Kodwa ngoku zilinywa kakhulu kwihlabathi liphela, ingakumbi eTshayina. ESri Lanka, ezi oyster mushrooms ngoku zinokubonwa kwiivenkile ezinkulu.
Zithini ixabiso lesondlo se-oyster mushrooms?
Ii-mushroom ze-oyster zizinto zokutya eziphezulu ezineekhalori eziphantsi kodwa zizityebi kwiivithamini kunye neeminerali . Khawucinge nje, jonga ukuba i-100 grams yezi mushroom iqulethe ntoni.
| Icandelo lezondlo | Ubungakanani (nge-100 gram nganye) |
|---|---|
| Iikhalori | 33 |
| Iiproteni | Iigram ezi-3 |
| Amafutha | 0.4 iigram |
| Iicarbohydrate | Iigram ezi-6 |
| Ifayibha yokutya | 2.3 iigram |
| I-Potassium | Iimiligram ezingama-420 |
| I-Niacin (ivithamini B3) | iimiligram ezi-5 |
| I-asidi yePantothenic (ivithamini B5) | 1.3 milligrams |
Zithini iingenelo zempilo zee-oyster mushrooms?
Amakhowa sele esetyenziswa njengezityalo zonyango kwizonyango zesintu kumazwe afana neTshayina neIndiya. Nangona kunjalo, uphando lwesayensi malunga neempawu zawo lusandula ukuqalisa. Makhe sijonge oko kufunyenwe zezo zifundo.
1. Ityebile kwii-antioxidants!
Ngamafutshane, ii-antioxidants ziikhompawundi ezinciphisa umonakalo kwiiseli zomzimba wethu, zilawula ukwaluphala, kwaye zisikhusele kwizifo. Ezi antioxidants zilwa 'nee-free radicals' eziyingozi ezenzeka emizimbeni yethu. Ezi free radicals zidibene nezifo ezifana nomhlaza.
Izazinzulu zifumanise ukuba ii-oyster mushrooms zinomlinganiselo ophezulu kakhulu we-antioxidant kunezinye ii-mushrooms ezityaliweyo.
Ezi khowa zikwanayo ne-amino acid eninzi ebizwa ngokuba yi-`(Ergothioneine).` Le ikwayi-antioxidant enamandla kakhulu.
2. Ilungele kakhulu impilo yentliziyo
Ukutya ii-oyster mushrooms kunokuba luncedo kakhulu entliziyweni yakho. Isizathu soku kukuba ziqulathe uhlobo oluthile lwefayibha ebizwa ngokuba yi-beta-glucans . Le fayibha iyavundiswa emathunjini ethu kwaye inceda ekunciphiseni ukuveliswa kwe-cholesterol emzimbeni.
- Kolunye uphando, abantu abadala banikwa isuphu eyenziwe ngeegram ezingama-30 zeekhowa ze-oyster ezomisiweyo kangangeentsuku ezingama-21. Ngenxa yoko, amanqanaba abo e-cholesterol embi ( i-LDL cholesterol ), i-triglycerides ()` kwaye amanqanaba e-cholesterol iyonke ehlile kakhulu.
- Olunye uphando olwenziwe kubantu abanesifo seswekile lubonise ukuba ukutya ii-oyster mushrooms iintsuku ezisi-7 akunciphisi nje kuphela amanqanaba eswekile egazini, kodwa kwane-cholesterol, i-triglycerides, kunye noxinzelelo lwegazi .
3. Inceda ekusebenzeni kwengqondo
Kuqhelekile ukuba inkumbulo inciphe kancinci njengoko sikhula. Kodwa ii-oyster mushrooms zinokunceda ekuguquleni le meko. Uphononongo lwabantu abangama-663 abaneminyaka engaphezu kwama-60 lufumanise ukuba abo batya ii-mushroom ezingaphezu kwesibini ngeveki banomngcipheko omncinci wokuphazamiseka kwengqondo okuncinci .
4. Inokunceda ukunciphisa umngcipheko womhlaza
Izifundo ezininzi zesayensi ziye zaphononongwa kwaye kwafunyaniswa ukuba ukutya malunga ne-18 grams yamakhowa ngosuku (malunga namakhowa amabini aphakathi) kunokunciphisa umngcipheko womhlaza malunga ne-45% . Izazinzulu zikholelwa ukuba oku kusenokuba kungenxa yeekhompawundi ezikhethekileyo ezikwiikhowa, ezifana ne-"Ergothioneine".
Kubalulekile: Oku akuthethi ukuba ukutya amakhowa kuya kuwunyanga umhlaza. Nangona kunjalo, ukufaka amakhowa njengenxalenye yokutya okunempilo kunokunceda ukunciphisa umngcipheko womhlaza .
5. Inceda ekulawuleni amanqanaba eswekile egazini
Izifundo ezimbalwa ezilinganiselweyo zibonise ukuba ukutya ii-oyster mushrooms rhoqo kunokuba nefuthe elihle kumanqanaba eswekile egazini. Kuphononongo lwezigulane ezinesifo seswekile sohlobo lwesibini , ukutya iigram ezili-150 zee-oyster mushrooms kathathu ngemini kangangeentsuku ezisi-7 kunciphisa amanqanaba eswekile yegazi ekuseni ngokuzila ukutya malunga ne-22% .
Kodwa khumbula, ukuba unesifo seswekile, ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokuba wenze izigqibo malunga noku kutya . Unyango kunye neengcebiso zikagqirha zezona zinto zibalulekileyo.
Injani incasa yee-oyster mushrooms?
Ii-mushroom ze-oyster zinencasa ethambileyo nemnandi kakhulu. Ezinye iintlobo zinuka njenge-fennel. Ezi mushroom zine-amino acid ebizwa ngokuba yi-`(Glutamate), enika incasa ekhethekileyo. Le ncasa ibizwa ngokuba yincasa ye- `(Umami)` . Le ncasa yaziwa njengencasa yesihlanu. Ezinye iincasa ezine zimnandi, zimuncu, zikrakra, kwaye zinetyuwa.
Le ncasa ye-umami ingongeza incasa entle nakwizitya ezingenatyuwa ingako, ngoko ke amakhowa e-oyster ayindlela entle yokukhetha inyama.
Ungakhetha kwaye upheke njani amakhowa e-oyster?
Ukukhetha kunye nokugcina
- Khetha amakhowa aqinileyo kwaye anombala ofanayo.
- Xa ufika ezi ekhaya, zifake ebhegini yephepha uze uzigcine efrijini. Kungcono ukuzisebenzisa kwiintsuku ezimbalwa, kodwa zingagcinwa ukuya kuthi ga kwiveki.
- Ekubeni amakhowa engama-80-90% amanzi, musa ukuwaqandisa nzulu. Ukuba wenza njalo, aya kuba manzi xa enyibilikisiwe.
Ukucoca nokulungiselela
- Ufanele uhlambe amakhowa ngaphambi kokuba uwapheke. Musa ukuwahlamba ngaphambi kokuba uwapheke.
- Sika umzantsi wesiqu sekhowa uze ulahle.
- Hlamba amakhowa kakuhle ngamanzi ukuze ususe naziphi na izinambuzane okanye ukungcola okunokubambeka phakathi kwemibimbi. Emva koko cinezela amanzi angaphezulu kancinci ngelaphu elicocekileyo okanye ilaphu elicocekileyo.
Indlela yokulima
Amakhowa e-oyster angaphekwa ngeendlela ezininzi. Aphekiwe, aqhotsiweyo, enziwe isuphu... amnandi nokuba kukuphi. Ukuba uyawafaka kwisitya esithatha ixesha elide ukupheka, wongeze ngasekupheleni kwexesha lokupheka , njengoko epheka ngokukhawuleza.
- Ezi zihambelana kakuhle nalo naluphi na uhlobo lwenyama, njengenkukhu, intlanzi, i-shrimp, kunye ne-squid.
- Fudumeza ibhotolo kunye nekhrimu, uze uyifake kwinkukhu.
- Ukuba uyayithanda, ungayenza nentlanzi ngobisi lwekhokhonathi ngendlela yethu.
- Kwakhona kumnandi kakhulu ukutya kunye netswele elincinci, igalikhi, kunye nejinja kunye neoyile.
Umyalezo Wokuya Ekhaya
- Ii-mushroom ze-oyster zizinto ezimnandi nezinesondlo ezigcwele ii-antioxidants, iivithamini kunye neeminerali.
- Ukongeza ezi zinto rhoqo ekutyeni kwakho kunokunceda kwimpilo yentliziyo, ukusebenza kwengqondo, kunye nokulawula iswekile egazini.
- Uphando lubonisa ukuba ezi zinto zinokunceda ekunciphiseni umngcipheko womhlaza.
- Ukuba unesifo seswekile okanye esinye isifo esinganyangekiyo, qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olubalulekileyo kwindlela otya ngayo.
- Ukubandakanya ukutya okunesondlo okufana nee-oyster mushrooms njengenxalenye yokutya okunesondlo sisiseko esihle sobomi obusempilweni.
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