Amakhowe ayinto ehlala itholakala emakhaya ethu. I-curry yamakhowe, isitshulu samakhowe, noma amakhowe ambalwa afakwe elayisi elithosiwe... ukucabanga ngawo nje kwenza umlomo wakho uphuze, akunjalo? Kodwa bewazi ukuthi amakhowe akusiwo nje isidlo esimnandi, kodwa futhi ukudla okumnandi okunikeza imizimba yethu izakhamzimba eziningi ezibalulekile. Ngakho-ke namuhla, ake sixoxe ngezimfihlo ezinkulu zempilo ezifihliwe kula makhowe amancane.
Iyini ngempela le khowa?
Abantu abaningi bacabanga ukuthi amakhowe nawo ayimifino. Kodwa empeleni amakhowe awazona izitshalo, awuhlobo lwesikhunta . Kalula nje, i-mushroom ifana nesithelo esihlahleni. Njengoba nje isitshalo sikhiqiza imbewu, isivalo samakhowe sikhiqiza izigidi zezinhlayiya ezincane kakhulu ukuthi zingabonwa ngamehlo enyama. Lokhu yikho okusiza amakhowe amasha ukuthi akhule. Amakhowe angakhula ebusweni bomhlaba, enhlabathini, noma kwezinye izinto eziphilayo.
Nakuba kulinganiselwa ukuthi kunezinhlobo zamakhowe ezingaphezu kwesigidi emhlabeni wonke, sidla inani elincane kakhulu lawo.
Yiziphi izinhlobo eziyinhloko zamakhowe esiwadlayo?
Kunezinhlobo eziningi ezahlukene zamakhowe adliwayo ezweni lethu nasemhlabeni jikelele. Ngayinye inokunambitheka okuhlukile, ukuma kwayo, kanye nenani layo lokudla okunempilo. Ake sibheke ezinye zezinhlobo ezidumile kakhulu.
| Uhlobo lwamakhowe | Isingeniso esifushane |
|---|---|
| I-Button Mushroom (i-Cremini/Inkinobho) | Uhlobo oludumile kakhulu phakathi kwethu eSri Lanka. Lubizwa ngokuthi lumhlophe, luncane, futhi lufana nezinkinobho. Lungafakwa kalula kunoma yisiphi isidlo. |
| I-Shiitake | Lezi uhlobo lwamakhowe anombala onsundu kancane kanye nokunambitheka okufana nenyama. Avame ukusetshenziswa ezitsheni zase-Asia. |
| I-Portobello | Ngenxa yokuthi zinkulu ngobukhulu futhi zinokwakheka okufana nenyama, zivame ukusetshenziswa esikhundleni senyama. |
| ukhwathu | Igama layo livela esimweni segobolondo le-oyster. Linokunambitheka okuthambile kakhulu. |
Ama-Truffle: Nakuba ama-truffle nawo eyisikhunta, ahlukile kwamanye amakhowe. Akhula ngaphansi komhlaba, eduze kwezimpande zezihlahla. Futhi awuhlobo lwamakhowe olunephunga elimnandi kakhulu futhi olubizayo.
Izinzuzo ezimangalisayo zezempilo zamakhowe emzimbeni wethu
Kulungile, manje ake sixoxe ngento ebaluleke kakhulu. Amakhowe awukudla okunama-calorie aphansi, kodwa okunomsoco kakhulu. Ake sibone ukuthi lezi zinzuzo ziyini.
1. Kusiza ukulawula umfutho wegazi
Umfutho wegazi ophakeme uyinkinga abantu abaningi ababhekene nayo namuhla. Amakhowe acebile nge- potassium yamaminerali. Le potassium iyasiza ekunciphiseni imiphumela ye-sodium (usawoti) esiwudlayo ekudleni kwethu. Kalula nje, inciphisa ukucindezeleka emithanjeni yegazi yethu futhi yenza kube lula ukugeleza kwegazi. Lokhu kusiza ukulawula umfutho wegazi.
2. Kuqinisa amasosha omzimba
Amasosha omzimba ayibutho lomzimba wethu elilwa nezifo. Umphumela wokulwa nokuvuvukala kwamakhowe ukhulisa ukusebenza kahle kwalolu hlelo.
- I-Selenium: Ivimbela ukulimala kwamangqamuzana emzimbeni wethu.
- I-Vitamin D: Ibalulekile ekukhuleni kwamaseli.
- I-Vitamin B6: Isiza ekukhiqizeni amangqamuzana abomvu egazi.
Zonke lezi zakhamzimba zisebenza ndawonye ukuqinisa amasosha omzimba wethu nokunciphisa ingozi yokugula njalo.
3. Kusiza ekunciphiseni isisindo
Amakhowe ayikudla okuhle kakhulu kulabo abazama ukunciphisa isisindo. Isizathu ukuthi amakhowe aphansi kakhulu ngamakhalori futhi acebile nge-fiber namaprotheni. Ngakho-ke, ukudla amakhowe ambalwa kunciphisa indlala futhi kukwenza uzizwe usuthi. Futhi, ucwaningo luthole ukuthi ama-antioxidants asemakhowe asiza ekuvikeleni ezimweni ezifana nomfutho wegazi ophezulu ongabangelwa ukukhuluphala.
Amakhowe anomsoco kangakanani?
Amakhowe ayimithombo yokudla okunempilo egcwele amavithamini, amaminerali, kanye nama-antioxidants. Amakhowe angasiza futhi ekunciphiseni ingozi yezifo ezingathi sína njengesifo i-Alzheimer's, isifo senhliziyo, umdlavuza, nesifo sikashukela.
Cabanga nje ngenani lokudla okunomsoco lenkomishi (cishe amagremu angu-70-80) yamakhowe aqoshiwe kahle.
| Isigaba sezakhamzimba | Usayizi (cishe) |
|---|---|
| Amakhalori | 15 |
| Amaprotheni | 2.2 amagremu |
| Amafutha | Amagremu angu-0.1 |
| Ama-carbohydrate | Amagremu angu-3.7 |
| I-Fiber | Amagremu angu-0.5 |
Ungawafaka kanjani amakhowe ekudleni?
Amakhowe kulula kakhulu ukuwafaka ekudleni kwethu. Khumbula, udinga ukuwageza nokuwahlanza kahle ngaphambi kokupheka.
- Ungangeza amakhowe aluhlaza kumasaladi, aqoshiwe abe yizicucu ezincane.
- Engeza ugalikhi nebhotela, ungeze izinongo ukuze unambitheke, bese ujabulela isidlo esiseceleni kokudla kwakho.
- Faka kusoso we-pasta, i-pizza, noma i-omelet.
- Yenza ikhari elimnandi lamakhowe esihlala silwenza.
- Hlanganisa nenyama efana nenkukhu nenyama yenkomo bese upheka.
Uma uthenga amakhowe asemathinini, i-brine esetshenziselwa ukuwagcina ingaba nosawoti omningi (i-sodium). Ngakho-ke, khetha amakhowe amasha ngangokunokwenzeka. Uma usebenzisa amakhowe asemathinini, wahlanze kahle ngamanzi ngaphambi kokusebenzisa.
Isexwayiso: Qaphela kakhulu ngamakhowe asendle!
Lokhu kungaba yingozi kakhulu, ngakho lalela ngokucophelela. Kungenzeka ukuthi uke wawabona amakhowe ekhula emahlathini, eceleni kwemigwaqo, nasemasimini anotshani. Kuyingozi kakhulu ukuwakha nokuwadla.
Isizathu ukuthi kunezinhlobo eziningi zamakhowe abukeka njengamakhowe adliwayo, kodwa anobuthi obukhulu . Akulula ukuwahlukanisa ngisho nakubantu abanolwazi. Uma udla amakhowe anobuthi, ungaba nezimo ezibucayi njengokwehluleka kwezinso, ukulimala kwesibindi, ngisho nokufa.
Ngakho-ke, ungalokothi udle amakhowe angaziwa athathwe endle. Sebenzisa njalo amakhowe athengwe esitolo futhi aqinisekiswe ukuthi aphephile ukuwadla.
Yini okufanele uyenze uma kunesimo esiphuthumayo?
Uma umuntu edla ngephutha ikhowe okusolwa ukuthi linobuthi futhi eba nezimpawu ezifana nobuhlungu besisu, ukuhlanza, noma uhudo, ungalibali.
1. Yisa ngokushesha e-Emergency Treatment Unit (ETU) yesibhedlela esiseduze.
2. Uma kungenzeka, thatha ingxenye esele yekhowe oyidlile uyoyibonisa udokotela. Kuzoba usizo olukhulu ekwelapheni.
3. Ngesikhathi esifanayo, kubaluleke kakhulu futhi ukushayela ucingo iNational Poison Information Centre eseColombo National Hospital bese ucela iseluleko.
Umlayezo Wokuya Nawe Ekhaya
- Amakhowe awayona imifino, kodwa ayisikhunta. Kodwa anomsoco kakhulu.
- Amakhowe asiza ukulawula umfutho wegazi, ukuqinisa amasosha omzimba, kanye nokulawula isisindo somzimba.
- Amakhowe aphansi ngamakhalori, okwenza abe ukudla okuhle kulabo abazama ukunciphisa isisindo.
- Isitsha esimnandi esiseceleni esingafakwa kalula kunoma yisiphi isidlo.
- Okubaluleke kakhulu: Ungalokothi udle amakhowe athathwe endle noma ezindaweni ezingaziwa. Angaba yingozi ngisho nokuphila. Sebenzisa njalo amakhowe athengwe emthonjeni othembekile.
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