Amakhowe yinto esiyithanda kakhulu ukuyidla sonke. Uma sicabanga ngokunambitheka kwamakhowe alethwa emakethe, imilomo yethu iqala ukukhithiza amathe, akunjalo? Kodwa ngaphezu kwezinhlobo ezivamile zamakhowe esiwadlayo, kukhona uhlobo lwamakhowe oludumile kakhulu futhi olusezingeni eliphezulu emhlabeni wonke. Lelo yi-Oyster mushroom. Libizwa ngokuthi i-Oyster mushroom ngoba linomumo ofana negobolondo le-clam. Namuhla, ake sixoxe ngokuthi la makhowe amnandi e-Oyster amnandi kangakanani empilweni yethu.
Ayini ama-Oyster Mushroom?
Okokuqala, ake siqonde lokhu. Ikhowe aliyona isitshalo noma isilwane. Liwuhlobo lwezinto eziphilayo oluyingxenye yeqembu elibizwa ngokuthi i-Fungus . Kunezinhlobo zamakhowe ezingaphezu kuka-10,000 ezitholakala emhlabeni njengamanje.
Amakhowe e-oyster angenye yalezi zinhlobo. Afika ngemibala ehlukahlukene. Lawa makhowe afika ngemibala efana nompunga, igolide, onsundu, kanye nokhilimu. Ama-gill angaphansi kwalawa makhowe amhlophe. Anesiqu esifushane kakhulu.
Lezi zivame ukukhula emahlathini, eziqwini zemithi ezibolayo. Kodwa manje sezitshalwa kakhulu emhlabeni wonke, ikakhulukazi eShayina. ESri Lanka, lawa makhowe e-oyster manje angabonakala ezitolo ezinkulu.
Ziyini izithako zokudla ezitholakala kuma-mushroom e-oyster?
Amakhowe e-oyster ayisidlo esimnandi esinama-calories aphansi kodwa acebile ngamavithamini namaminerali . Cabanga nje, bheka ukuthi amagremu ayi-100 ala makhowe aquketheni.
| Isigaba sezakhamzimba | Ubuningi (ngamagremu ayi-100) |
|---|---|
| Amakhalori | 33 |
| Amaprotheni | Amagremu ama-3 |
| Amafutha | 0.4 amagremu |
| Ama-carbohydrate | Amagremu ayi-6 |
| Ifayibha yokudla | 2.3 amagremu |
| I-Potassium | amamiligremu angu-420 |
| I-Niacin (i-vitamin B3) | amamiligremu ama-5 |
| I-Pantothenic acid (i-vitamin B5) | 1.3 milligrams |
Ziyini izinzuzo zezempilo zamakhowe e-oyster?
Amakhowe asetshenziswe isikhathi eside njengezitshalo zokwelapha emithini yendabuko emazweni afana neShayina neNdiya. Kodwa-ke, ucwaningo lwesayensi ngezakhiwo zawo lusanda kuqala. Ake sibheke ukuthi lezo zifundo zitholile ini.
1. Icebile ngama-antioxidants!
Kalula nje, ama-antioxidants ayizakhi ezinciphisa umonakalo emaseli emizimba yethu, alawule ukuguga, futhi asivikele ezifweni. Lawa ma-antioxidants alwa nama-'free radical' ayingozi akheka emizimbeni yethu. Lawa ma-free radical ahlotshaniswa nezifo ezifana nomdlavuza.
Ososayensi bathole ukuthi amakhowe e-oyster anokuqukethwe okuphezulu kakhulu kwe-antioxidant kunamanye amakhowe atshaliwe.
Lawa makhowe aqukethe i-amino acid eningi ebizwa ngokuthi `(Ergothioneine).` Lokhu futhi kuyi-antioxidant enamandla kakhulu.
2. Kuhle kakhulu empilweni yenhliziyo
Ukudla amakhowe e-oyster kungaba kuhle kakhulu enhliziyweni yakho. Isizathu salokhu ukuthi aqukethe uhlobo olukhethekile lwe-fiber olubizwa ngokuthi i-beta-glucans . Le fiber iyabiliswa emathunjini ethu futhi isiza ekunciphiseni ukukhiqizwa kwe-cholesterol emzimbeni.
- Kokunye ukuhlola, abantu abadala banikwa isobho elenziwe ngamagremu angu-30 amakhowe e-oyster omisiwe izinsuku ezingu-21. Ngenxa yalokho, amazinga abo e-cholesterol embi ( i-LDL cholesterol ), ama-triglycerides ()` futhi amazinga e-cholesterol ephelele ehle kakhulu.
- Olunye ucwaningo olwenziwe ezigulini ezinesifo sikashukela lubonise ukuthi ukudla amakhowe e-oyster izinsuku eziyi-7 akugcini nje ngokunciphisa amazinga kashukela egazini, kodwa futhi kunciphisa ne-cholesterol, ama-triglycerides, kanye nomfutho wegazi .
3. Kusiza ekusebenzeni kobuchopho
Kuvamile ukuthi inkumbulo inciphe kancane njengoba siguga. Kodwa amakhowe e-oyster angasiza ekuguquleni lesi simo. Ucwaningo lwabantu abangu-663 abaneminyaka engaphezu kwengu-60 luthole ukuthi labo abadla amakhowe angaphezu kwamabili ngesonto babenengozi encane yokukhubazeka kokuqonda okuncane .
4. Kungasiza ekunciphiseni ingozi yomdlavuza
Izifundo eziningana zesayensi ziye zabuyekezwa futhi zathola ukuthi ukudla cishe amagremu angu-18 amakhowe ngosuku (cishe amakhowe amabili aphakathi nendawo) kunganciphisa ingozi yomdlavuza cishe ngo-45% . Ososayensi bakholelwa ukuthi lokhu kungenzeka kungenxa yamakhemikhali akhethekile kumakhowe, njenge-"Ergothioneine".
Okubalulekile: Lokhu akusho ukuthi ukudla amakhowe kuzokwelapha umdlavuza. Kodwa-ke, ukufaka amakhowe njengengxenye yokudla okunempilo kungasiza ekunciphiseni ingozi yomdlavuza .
5. Kusiza ukulawula amazinga kashukela egazini
Izifundo ezimbalwa ezilinganiselwe zikhombisile ukuthi ukudla amakhowe e-oyster njalo kungaba nomthelela omuhle emazingeni kashukela egazini. Ocwaningweni lweziguli ezinesifo sikashukela sohlobo 2 , ukudla amagremu angu-150 amakhowe e-oyster kathathu ngosuku izinsuku eziyi-7 kunciphisa amazinga kashukela egazini ekuseni ngokuzila ukudla cishe ngo-22% .
Kodwa khumbula, uma unesifo sikashukela, kufanele nakanjani ukhulume nodokotela wakho ngaphambi kokwenza noma yiziphi izinqumo mayelana nalokhu kudla . Ukwelashwa neseluleko sikadokotela kuhlale kuyinto ebaluleke kakhulu.
Amakhowe e-oyster anambitheka kanjani?
Amakhowe e-oyster anokunambitheka okuthambile nokumnandi kakhulu. Ezinye izinhlobo zinuka njenge-fennel. Lawa makhowe ane-amino acid ebizwa ngokuthi i-`(Glutamate), ewanika ukunambitheka okukhethekile kakhulu. Lokhu kunambitheka kubizwa ngokuthi ukunambitheka kwe -`(Umami)` . Lokhu kwaziwa njengokunambitheka kwesihlanu. Amanye ama-flavour amane amnandi, amuncu, amunyu, futhi anosawoti.
Lokhu kunambitheka kwe-umami kunganezela ukunambitheka okuhle ngisho nasezitsheni ezingenasawoti omningi, ngakho-ke amakhowe e-oyster ayindlela enhle yokukhetha inyama.
Ungakhetha futhi upheke kanjani amakhowe e-oyster?
Ukukhetha kanye nokugcina
- Khetha amakhowe aqinile futhi anombala ofanayo.
- Uma ufika nalezi ekhaya, zifake esikhwameni sephepha bese uzigcina esiqandisini. Kungcono ukuzisebenzisa zingakapheli izinsuku ezimbalwa, kodwa zingagcinwa kuze kube yisonto.
- Njengoba amakhowe engamanzi angu-80-90%, ungawaqandisi kakhulu. Uma wenza kanjalo, azoba namanzi uma encibilikiswa.
Ukuhlanza nokulungiselela
- Kufanele uwageze amakhowe ngaphambi nje kokuwapheka. Ungawagezi ngaphambi kwesikhathi.
- Sika phansi kwesiqu samakhowe bese ulahla.
- Geza amakhowe kahle ngamanzi ukuze ususe noma yiziphi izinambuzane noma ukungcola okungase kubhajwe phakathi kwemibimbi. Bese ucindezela kancane amanzi angaphezulu ngendwangu ehlanzekile noma izicubu.
Indlela yokulima
Amakhowe e-oyster angaphekwa ngezindlela eziningi. Aphekiwe, athosiwe, enziwe isobho... amnandi noma ngabe yikuphi. Uma uwafaka esitsheni esithatha isikhathi eside ukupheka, wafake ngasekupheleni kwesikhathi sokupheka , njengoba epheka ngokushesha.
- Lokhu kuhambisana kahle nanoma yiluphi uhlobo lwenyama, njengenkukhu, inhlanzi, i-shrimp, kanye ne-squid.
- Shisa ibhotela nokhilimu, bese ufaka enkukhu.
- Uma uthanda, ungenza nenhlanzi ngobisi lukakhukhunathi ngendlela yethu.
- Kumnandi kakhulu futhi ukudla no-anyanisi omncane, ugalikhi, kanye nojinja namafutha.
Umlayezo Wokuya Nawe Ekhaya
- Amakhowe e-oyster awukudla okumnandi nokunomsoco okugcwele ama-antioxidants, amavithamini kanye namaminerali.
- Ukungeza lokhu ekudleni kwakho njalo kungasiza empilweni yenhliziyo, ukusebenza kobuchopho, kanye nokulawula ushukela egazini.
- Ucwaningo lubonisa ukuthi lokhu kungasiza ekunciphiseni ingozi yomdlavuza.
- Uma unesifo sikashukela noma esinye isifo esingamahlalakhona, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezibalulekile ekudleni kwakho.
- Ukufaka ukudla okunomsoco okufana nama-oyster mushroom njengengxenye yokudla okunempilo kuyisisekelo esihle sempilo enempilo.
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