Ingabe ungumthandi wamakhowe? Uma kunjalo, kumelwe ukuthi uke wabona amakhowe amakhulu ansundu ezitolo nasezitolo ezinkulu. Lawa abizwa ngokuthi "amakhowe ePortabella". Abantu abaningi bathanda ukuwafaka ekudleni kwabo, kodwa wake wazibuza ukuthi amane nje ayisidlo esimnandi, noma empeleni anezinzuzo ezinhle zempilo emizimbeni yethu? Namuhla, ake sixoxe ngala makhowe amnandi e-portabella. Okudingeka ukwazi ngawo.
Iyini ngempela le khowa i-portabella?
Okokuqala, yize sicabanga ngamakhowe njengemifino, empeleni awayona imifino. Futhi awazona izilwane. Amakhowe angaphansi kweqembu lezinto eziphilayo ezibizwa ngokuthi i-fungus. Leli yiqembu lasendulo kakhulu lezinto eziphilayo eMhlabeni. Amakhowe esiwadlayo ayingxenye yenyama ye-fungus ekhiqiza ama-spores.
Cabanga nje, nakuba kunezinhlobo zamakhowe ezidliwayo ezingaba ngu-300 emhlabeni, zingaba yi-10 kuphela ezitshalwa ngokwezentengiselwano. Ikhowe le-portabella lingenye yazo.
Kuyamangaza ukuthi amakhowe amhlophe esiwaziyo sonke, amakhowe amancane ansundu e-cremini, kanye naleli khowe elikhulu le-portabella konke kuyizinhlobo ezifanayo. Okusho ukuthi, uhlobo `(Agaricus bisporus)`.
Kalula nje, lezi zintathu zifana nezibonelo ezintathu zesitshalo esifanayo.
- I-Button Mushroom: Lesi yisigaba sokungavuthwa, esincane kunazo zonke.
- I-Crimini Mushroom: Lesi yisigaba sokuvuthwa kancane. Abanye abantu babiza lokhu ngokuthi "ama-baby bellas".
- Ikhowe le-Portabella: Leli yikhowe elivuthiwe kakhulu, elivuthiwe, nelikhulu kunawo wonke. Isivalo sekhowe le-portabella singaba ngamasentimitha angu-1.5 ububanzi.
Lezi zikhuliswa endaweni ekhethekile eyingxube yomquba, utshani, umquba kanye nesoya. Ekulimeni kwezentengiselwano, lo mquba uhlanzwa kahle ngaphambi kokuba amakhowe akhuliswe, ukuze kuphephe abathengi.
Ziyini izinzuzo zezempilo zamakhowe e-portabella?
Amakhowe e-Portabella awamnandi nje kuphela, kodwa futhi anomsoco kakhulu. Ake sibheke izinzuzo zawo ngazinye.
Inani eliphezulu lokudla okunomsoco
Naphezu kokunambitheka kwawo okufana nenyama, anamafutha amancane kakhulu nama-calories. Amagremu ayi-100 amakhowe e-portabella aluhlaza aqukethe ama-calories angu-22 kuphela futhi awanawo nhlobo amafutha . Lokhu kuwenza abe yindlela enhle yokudla okunama-calories amaningi njengenyama noshizi kulabo abazama ukunciphisa isisindo.
Nazi ezinye zezakhamzimba eziyinhloko ezinikezwa amakhowe e-portabella emizimbeni yethu.
| Uhlobo lokuphakelayo | Inzuzo emzimbeni |
|---|---|
| Izinhlobo zeVithamini B | Kubalulekile ekukhiqizweni kwamandla omzimba kanye nokusebenza kwesimiso sezinzwa. |
| I-Phosphorus | Kuyadingeka ukuze amathambo namazinyo aphile kahle. |
| I-Selenium | I-antioxidant enamandla. Ivikela amangqamuzana omzimba ekulimaleni. |
| Ithusi | Kusiza ekukhiqizeni amangqamuzana abomvu egazi futhi kugcine uhlelo lwezinzwa luphilile. |
| I-Potassium | Kubalulekile ekulawuleni umfutho wegazi kanye nempilo yenhliziyo. |
Ngaphezu kwalokho, amakhowe awukuphela komthombo wevithamini D ongeyona eyezilwane. Kodwa-ke, njengoba amakhowe evame ukukhuliswa ezindaweni ezimnyama, awaqukethe ivithamini D eningi. Kodwa-ke, abanye abalimi bezentengiselwano bandisa okuqukethwe yivithamini D ngokuwabeka ekukhanyeni kwe-ultraviolet (UV).
Izakhiwo zokulwa nomdlavuza
Amakhowe e-Portabella aqukethe amakhemikhali angewona anempilo kodwa awusizo njenge-polysaccharides, ama-polyphenols, nama-carotenoid. Izifundo zezilwane zibonise ukuthi lokhu kunganciphisa ukuvuvukala, kusebenze njenge-antioxidants, futhi kusize ekumiseni ukukhula nokusabalala kwamaseli omdlavuza.
Kuhle empilweni yengqondo kanye nobuchopho
Ukudla amakhowe kungasiza ekuvikeleni impilo yobuchopho bethu njengoba siguga. Ikakhulukazi, kunganciphisa ingozi yokuba nesimo esibizwa ngokuthi i-mild cognitive impairment (MCI) . Kalula nje, i-MCI yisimo lapho inkumbulo iba buthakathaka kancane njengoba siguga, kodwa isakwazi ukwenza imisebenzi yansuku zonke.
Ucwaningo lwango-2019 luthole ukuthi abantu abangaphezu kweminyaka engama-60 abadla amakhowe amabili noma ngaphezulu ngesonto babenengozi encishisiwe engu-52% yokuthola i-MCI.
Impilo yesistimu yokugaya ukudla
Amathumbu ethu ayikhaya lenani elikhulu lamagciwane amahle awusizo empilweni yethu. Ama-compounds abizwa ngokuthi ama-polysaccharides kumakhowe asebenza njengama -prebiotics kulawa magciwane amahle . Lokhu kuvumela la magciwane amahle ukuba achume futhi athuthukise impilo yamathumbu ethu. Njengoba u-70% wesimiso sethu sokuzivikela komzimba utholakala emathunjini, ukudla ukudla okufana namakhowe e-portabella kungasiza futhi ekuqiniseni isimiso sethu sokuzivikela komzimba .
Ungayisebenzisa kanjani kahle amakhowe e-portabella?
Ukuze uthole okuningi kula makhowe amnandi, udinga ukwazi kahle ukuthi uwakhetha futhi uwagcine kanjani.
Ukukhetha kanye nokugcina
- Uma uthenga amakhowe esitolo, khetha amakhowe aqinile, amasha, futhi angenasici . Lawo athambile noma anamabala ebusweni angase abe amadala.
- Amakhowe amasha aphela ngokushesha, ngakho wadle ngokushesha okukhulu.
- Uma unazo esiqandisini, zigcine ephaketheni ezifike nazo noma esikhwameni sephepha .
Kubaluleke kakhulu: Ungalokothi ugcine amakhowe amasha esitsheni sepulasitiki esingangeni moya ngaphandle kwefriji. Ukwenza kanjalo kungaholela ebubini obuyingozi kakhulu obubangelwa amagciwane obubizwa ngokuthi i-botulism . Lesi yisimo esibi esidinga ukwelashwa okuphuthumayo. Uma usola into efana nale, hamba ngokushesha e-Emergency Treatment Unit (ETU) yesibhedlela esiseduze. Uma udinga ulwazi olwengeziwe, ungashayela ne-National Poisons Information Centre e-Colombo National Hospital .
Ukuhlanza nokupheka
- Geza izandla zakho kahle ngaphambi nangemva kokuphatha amakhowe.
- Ngaphambi kokupheka, hlanza kahle ngamanzi ompompi. Asikho isidingo sokugeza nganoma yini enye (njengensipho).
- Ungayigezi ngaphambi kwesikhathi. Umswakama ungabangela ukuthi yonakale ngokushesha.
Izindlela eziningana zokulima
Amakhowe e-Portabella angaphekwa ngezindlela ezahlukene.
- Okuthosiwe: Ungashintsha i-bun ebhega ngamakhowe amabili e-portabella athosiwe, noma ungasebenzisa i-patty uqobo.
- Faka uviniga, amafutha omnqumo, kanye nezinongo ezimbalwa ozikhethile bese ushiya cishe isigamu sehora. Bese uthosa epanini ngamafutha amancane.
- Hlanganisa: Sika ube yimichilo bese uyifaka emifinweni ukuze wenze ingxube.
- Okugcwele: Gcwalisa amakhowe ngezinto ezifana noshizi, utamatisi owomiswe elangeni, kanye nesipinashi bese ukubhaka kuhhavini.
Ngakho-ke, ngesikhathi esizayo lapho ubona amakhowe e-portabella esitolo, khumbula ukuthi awayona nje into yokudla okulula, kodwa ayinto eyigugu kakhulu empilweni yakho.
Umlayezo Wokuya Nawe Ekhaya
- Amakhowe e-Portabella ayinhlobo enkulu yamakhowe e-button avuthiwe kahle. Anamafutha aphansi kakhulu futhi aphansi kakhulu.
- Icebile ngezakhamzimba ezibalulekile njengevithamini B, i-potassium, ne-selenium.
- Ucwaningo lubonise izinzuzo eziningi zezempilo, njengezakhiwo zokulwa nomdlavuza, izinzuzo zempilo yobuchopho, kanye nokusiza ekukhuliseni amabhaktheriya awusizo emathunjini.
- Okubaluleke kakhulu: Ungalokothi ugcine amakhowe amasha esitsheni esingangeni moya endaweni yokushisa kwegumbi. Lokhu kungaholela ebuthi obuyingozi obubizwa ngokuthi i-botulism . Uma ungabaza, funa iseluleko sezokwelapha ngokushesha.
- Amakhowe e-Portabella ayisinqumo esihle sokwengeza okuthile okumnandi nokunomsoco ekudleni kwakho.
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