Umxholo wenqaku
mushroomIsetyenziswe ngamawaka eminyaka ngeenjongo zokupheka kunye neyeza. Yongeza incasa kwizitya kwaye inokutshintsha inyama.
Kodwa zidume kakubi ngeentlobo zazo ezinetyhefu.
Kuyatyiwa amakhowaIngumthombo olungileyo wefiber kunye ne-unsaturated fatty acids, kodwa iphantsi kweekhalori.
Zizityebi kwizondlo ezifana ne-B vitamin kunye neeminerali ezifana ne-selenium, ubhedu kunye ne-potassium.
Olona hlobo luqhelekileyo lwe-mushroom yi-mushroom iqhosha elimhlophe, elisetyenziswa njengesithako kwiitya ezahlukeneyo kunye neesosi.
Zikwanazo nezamayeza yaye ziye zasetyenziswa eTshayina, eKorea, naseJapan ukunyanga izigulo ezinjengokwalana, isifo samathambo, ukukrala kwemiphunga, kunye nomhlaza wesisu, wommizo nowomiphunga.
kwinqaku "Zingaphi iikhalori kumakhowa", "ziziphi iingenelo zamakhowa", "yiyiphi ivithamini ekwi-mushroom" ezifana "Iimpawu zeMushrooms"ulwazi luya kunikwa.
Yintoni ikhowa?
mushroomzidla ngokugqalwa njengemifuno, kodwa eneneni zinobukumkani bazo: Ifungi.
AmakhowaNgokuqhelekileyo banenkangeleko efana nesambrela kwisiqu.
Ikhuliswa ngokurhweba kwaye ifumaneka endle; ikhula ngaphezulu nangaphantsi komhlaba.
Kukho amawaka eentlobo, kodwa kuphela inani elincinci lazo ezityiwayo.
Phakathi kweentlobo ezaziwa kakhulu yi-mushroom emhlophe okanye iqhosha, i-shiitake, i-portobello kunye ne-chanterelle.
mushroomInokutyiwa ikrwada okanye iphekwe, kodwa incasa yayo idla ngokuqiniswa kukupheka.
Zihlala zisetyenziswa njengendawo yokuthatha indawo yenyama kuba zinika izitya ubutyebi obutyebileyo nobunenyama kunye nencasa.
mushroom Inokuthengwa entsha, yomisiwe okanye ifakwe. Ezinye iintlobo zikwasetyenziswa njengezongezo zesondlo ukuphucula impilo.
Ixabiso lesondlo samaKhowa
Yayibizwa ngokuba “kukutya koothixo” ngamaRoma imashurumiIphantsi kweekhalori kodwa ityebile kwiprotheyini, ifayibha kunye neevithamini ezahlukeneyo kunye neeminerali.
Isixa sihluka phakathi kweentlobo, ngokuqhelekileyo zizityebi kwi-potassium, iivithamini ze-B kunye ne-selenium. Zonke zinomxholo ophantsi wamafutha.
I-100 grams ye-mushroom ekrwada inomxholo wesondlo olandelayo:
Iikhalori: 22
Iikhabhoni: 3 grams
Ifayibha: 1 grams
Iiprotheni: 3 grams
Amafutha: 0,3 grams
I-potassium: i-9% ye-RDI
I-Selenium: i-13% ye-RDI
I-Riboflavin: i-24% ye-RDI
I-Niacin: i-18% ye-RDI
Kuyathakazelisa ukuba ukupheka kukhupha uninzi lwezondlo, ngoko ke amakhowa amhlophe aphekiweyo aqulethe izondlo ezininzi.
Iindidi ezahlukeneyo zinokuqulatha amanqanaba aphezulu okanye asezantsi ezondlo.
Ukwengeza, imashurumiIqulethe i-antioxidants, i-phenols kunye ne-polysaccharides. Umxholo wale ngqungquthela unokwahluka ngokuxhomekeka kwizinto ezininzi ezifana nokulima, iimeko zokugcina, ukucubungula kunye nokupheka.
Ziziphi iiNzuzo zamakhowa?
Yomeleza amajoni omzimba
mushroomIsetyenziswe kumayeza emveli aseTshayina amakhulu eminyaka ukukhuthaza impilo. Umzekelo, shiitake mushroomye, Kucingelwa ukuba kunyanga umkhuhlane oqhelekileyo.
Ngokwezifundo isicatshulwa se-mushroomKuxelwa ukuba i-shiitake, ngakumbi i-shiitake, inokunceda kumlo ochasene neentsholongwane. Bandisa ukuxhathisa kwintsholongwane kunye nosulelo lomngundo kunye neentsholongwane.
Kuba kuthiwa ukomeleza amajoni omzimba, imashurumiI-Beta-glucans, eyi-polysaccharides efumaneka kukutya, ingaba noxanduva lo mphumo. I-Shiitake kunye ne-oyster mushroom ziqulethe amanqanaba aphezulu e-beta-glucan.
Izifundo ezininzi, imashurumikunokuba ngokwayo isicatshulwa se-mushroomyintoni ekugxilwe kuyo.
Kolunye uphononongo, abantu abangama-52 bathatha igqabi elinye okanye amabini omisiweyo ngosuku. imashurumiwayigqiba inyanga yonke. Ekupheleni kophononongo, abathathi-nxaxheba babonise ukuphuculwa kwe-immune system kunye nokunciphisa ukuvuvukala.
Ngamana ukulwa nomhlaza
kumazwe aseAsia, amakhowaEzi beta-glucans zilandelayo zisetyenziswe ixesha elide kunyango lomhlaza.
Iziphumo ezivela kwizilwanyana kunye nezifundo ityhubhu yovavanyo, isicatshulwa se-mushroomicebisa ukuba inokunciphisa amathuba okukhula kwethumba.
Ngelixa ii-beta-glucans zingazibulali iiseli zethumba, zinokuphucula ukhuseleko ngokuchasene nezinye ukukhula kwethumba ngokuvula iiseli kwisistim somzimba. Nangona kunjalo, iziphumo zayo zisenokungafani kuye wonke umntu.
Uphononongo lwabantu lubonisa ukuba i-beta-glucans, kuquka i-lentinan, ingaba nefuthe elihle ekusindeni xa isetyenziswa ngechemotherapy. ILentinan yenye yee-beta-glucans eziphambili ezifumaneka kumakhowa eshiitake.
Uhlalutyo lwemeta oluvavanya izifundo ezihlanu kwizigulane ezingama-650 lubonise ukuba amazinga okusinda kwabo banomhlaza wesisu anyuswa xa i-lentin yongezwa kwi-chemotherapy.
Noko ke, abaguli abafumana i<em>lentinan ngechemotherapy baphila umyinge weentsuku ezingama-25 ubude kunabo bafumana ichemotherapy kuphela.
Ukongeza, xa kuthathwa imashurumiIiBeta-glucans zisetyenziselwe ukuchasana neziphumo ebezingalindelekanga zechemotherapy kunye nonyango lwemitha, njengesicaphucaphu.
mushroomLonke uphando ngeziphumo ze imashurumiungatyi, mhlawumbi njengezongezelelo okanye iinaliti, isicatshulwa se-mushroomyintoni ekugxilwe kuyo.
Ngoko ke, kunzima ukutsho ukuba baya kudlala indima efanayo ekulweni nomhlaza xa besetyenziswe njengenxalenye yokutya.
Iluncedo kwimpilo yentliziyo
mushroomiqulethe izithako ezininzi ezinokunceda ukunciphisa i-cholesterol. Oku kubandakanya i-beta-glucans, i-erytadenine kunye ne-chitosan.
Kuphononongo lwabantu abanesifo seswekile, amakhowa oysterIziphumo zabonisa ukuba ukusebenzisa iyeza iintsuku ezili-14 kunciphise i-cholesterol epheleleyo kunye ne-triglycerides. Ngaphezu koko, iswekile yegazi kunye noxinzelelo lwegazi nazo zehlisiwe.
mushroom Ikwanayo neentlobo ngeentlobo ze-antioxidants ezinamandla ezaziwayo ekuncedeni ukunciphisa ukuvuvukala kunye noxinzelelo lwe-oxidative, kubandakanya i-phenols kunye ne-polysaccharides. amakhowa oyster Inomxholo ophezulu we-antioxidant.
Kuphononongo lwabantu abanamafutha aphezulu egazini labo, kangangeeveki ezintandathu Oyster mushroomUmsebenzi we-Antioxidant wanda emva kokutya isicatshulwa somgubo
Izifundo isicatshulwa se-mushroomIbonisa ukuba ukutya kunempilo njengenxalenye yokutya.
Kolunye uphononongo, abantu abatyebe ngokugqithiseleyo benza enye yezidlo ezimbini ngonyaka. Olunye uhlobo lokutya lwaluquka inyama, enye kathathu ngeveki endaweni yenyama imashurumi ebesebenzisa.
Iziphumo zibonise ukuba ngokutshintsha inyama ngefungus emhlophe, yandisa i-cholesterol "elungileyo" ye-HDL nge-8%, ngelixa amanqanaba e-triglyceride yegazi ancitshiswa nge-15%. Abathathi-nxaxheba baye bafumana ukuhla koxinzelelo lwegazi.
Iqela lenyama lalahlekelwa yi-1.1% kuphela yobunzima, ngelixa abantu abatya amakhowa balahlekelwa yi-3.6% yobunzima babo ngexesha lokufunda.
mushroominokunciphisa ityuwa kwizitya ezenziwe ngenyama. Ukunciphisa umthamo wetyuwa, ngaphandle kokuba luncedo, amakhowaIkwabonisa ukuba inyama inokuba yindawo enempilo yenyama ngaphandle kokuncama incasa okanye incasa.
Amanye amakhowa anevithamin D
njengabantu imashurumi xa ibekwe kukukhanya kwelanga Ivithamin D ivelisa. Ngapha koko, kukuphela kokutya kwemvelaphi engeyiyo isilwanyana okuqulethe ivithamin D.
i-mushroom yasendlebukho ngokwezixa ezibalulekileyo ngenxa yokuba sesichengeni selanga. Isixa ezisiqulathileyo sixhomekeke kwiimeko zemozulu nezendalo.
mushroomUkuvezwa kwimitha ye-ultraviolet ngaphambi okanye emva kokuqokelela kubangela ukuba bavelise ivithamin D.
ityebile kwivithamin D ukusetyenziswa kwamakhowaInokuphucula amanqanaba e-vitamin D.
Kolunye uphononongo, abathathi-nxaxheba batyetyiswe ngevithamin D. amakhowa iqhoshaBayitya kangangeeveki ezintlanu. Ukwenza oko kwaba nemiphumo emihle kumanqanaba e-vitamin D afana ne-vitamin D yokuncedisa.
Ilungele abanesifo seswekile
Amakhowa Ayinayo i-fat, iqulethe i-carbohydrates ephantsi, iiprotheni eziphezulu, i-enzymes, iivithamini, iiminerali kunye nefiber. Ngoko ke, kukutya okufanelekileyo kwabanesifo seswekile.
Ii-enzyme zendalo ezikulo zinceda ukuphula iswekile kunye nesitashi. Zikwaphucula ukusebenza kwamadlala e-endocrine.
Iinzuzo zamakhowa kuLusu
AmakhowaItyebile kwivithamin D, selenium kunye ne-antioxidants ezikhusela ulusu. Amakhowangoku zizithako ezisebenzayo kwiikhrimu ze-topical, iiserum kunye namalungiselelo obuso, njengoko izicatshulwa zabo zithathwa njenge-antioxidants enamandla kunye ne-moisturizers yendalo.
Ithambisa ulusu
Iasidi ye-Hyaluronic ithathwa njengesixhobo sokuthambisa sangaphakathi somzimba njengoko ikhula kwaye iqinisa ulusu. Oku kunciphisa imibimbi enxulumene nobudala kunye nemigca emihle.
mushroomIqulethe i-polysaccharide eluncedo ngokulinganayo ekufakeni amanzi kunye nokukhupha ulusu. Inika ulusu imvakalelo egudileyo kwaye ethambileyo.
Inyanga i-acne
Amakhowa Iphezulu kwiVithamin D. Oku kuneempawu zokuphilisa xa isetyenziswe phezulu kwizilonda ze-acne. Ngokuba, izicatshulwa ze-mushroom Ihlala isetyenziswa kwiimveliso zokunakekelwa kwesikhumba ukunyanga i-acne.
I-skin lightener yendalo
ezithile amakhowa Iqulethe i-kojic acid, i-skin lightener yendalo. Le asidi inqanda ukuveliswa kwe-melanin kwindawo yesikhumba. Oku kuqaqambisa iiseli ezintsha zesikhumba ezenza emva kokuba ulusu olufileyo lukhutshiwe.
Ineenzuzo zokuchasa ukuguga
Amakhowa Ineempawu zokuchasa ukuguga. I-asidi ye-Kojic isoloko isetyenziswa kwiikhrim, izinto zokuthambisa, kunye neeserum njengeyeza leempawu zokuguga njengamabala esibindi, amabala obudala, ukujika kombala, kunye nethoni yesikhumba engalinganiyo ebangelwa kukonakala kwefoto.
Amakhowa iqinisa ukhuseleko lwendalo lwesikhumba kwaye iphucule inkangeleko yayo ngokwenza ukuba ibe sempilweni.
Unyanga iingxaki zolusu
Iingxaki zolusu ubukhulu becala zibangelwa kukudumba kunye nomsebenzi ogqithisileyo weradical free. AmakhowaIqulethe i-antioxidants kunye neekhompawundi ezineempawu ezichasayo.
Ukusetyenziswa okusemgangathweni kwezi zixhobo zendalo kukhuthaza ukuphilisa kunye nokulwa nokuvuvukala. izicatshulwa ze-mushroom ngokuqhelekileyo eczema rose isifo Isetyenziswa kwiimveliso zolusu ukunyanga iimeko zolusu ezifana ne-acne kunye ne-acne.
Iinzuzo zeNwele zamaKhowa
Njengomzimba wonke, iinwele ezinempilo zifuna ukuhanjiswa kwezondlo ezibalulekileyo kwiifollicle zeenwele. Ukunqongophala kwezi zondlo kunokubangela iingxaki zeenwele kunye nezinto zangaphandle ezifana nonyango oluqatha lwemichiza, indlela yokuphila engafanelekanga kunye nokugula kwexesha elide.
Amakhowa Ngumthombo olungileyo wezondlo ezifana ne-vitamin D, i-antioxidants, i-selenium kunye nobhedu.
Ukulwa nokulahleka kweenwele
I-anemia yenye yezona zinto zibangela ukulahleka kweenwele. I-anemia ibangelwa kukungabikho kwe-iron egazini. Amakhowa Ngumthombo olungileyo wentsimbi kwaye unokulwa nokulahleka kweenwele.
DemirYiminerali ebalulekileyo njengoko idlala indima ekubunjweni kweeseli ezibomvu zegazi kwaye ngoko yomeleza iinwele.
Indlela yokukhetha amakhowa?
Ukuqinisekisa ubutsha kunye namandla abo ukhetho lwamakhowa Kubaluleke kakhulu.
- Khetha eziqinileyo ezinenkangeleko egudileyo, entsha, kufuneka zibe nomphezulu omenyezelayo kunye nombala ofanayo.
– Imiphezulu yazo kufuneka ityebe kwaye yome, kodwa ingomi.
– Ukumisela ubutsha, qiniseka ukuba akukho zimpawu zokungunda, ukuncipha okanye ukuncipha ngenxa yokuphelelwa ngamanzi emzimbeni.
- amakhowa amatsha Nangona inombala oqaqambileyo, ongenachaphaza, omdala imashurumiZiye zishwabene kwaye zibe nombala ongwevu.
Indlela yokugcina amakhowa?
- mushroomEmva kokuwafumana, kubalulekile ukuwagcina ngokufanelekileyo ukugcina ukutsha kwawo.
– Ithengwe kwipaketheshini amakhowakufuneka igcinwe kwipakethe yayo yokuqala okanye kwiingxowa zephepha ezinabileyo kangangexesha elide.
- Amakhowaihlala iveki xa igcinwe kwingxowa yephepha emdaka kwishelufu esezantsi yefriji.
- amakhowa amatsha akufunekanga ifakwe emkhenkceni, kodwa amakhowa agayiweyo anokufakwa emkhenkceni ukuya kutsho kwinyanga enye.
- Amakhowa akufanele agcinwe kwi-drawer crisper njengoko emanzi kakhulu.
– Kufuneka zigcinwe kude nokunye ukutya okunencasa enamandla okanye ivumba njengoko ziya kukufunxa.
- amakhowa Ukuba ujonge ukuyigcina ixesha elingaphezu kweveki, kufuneka ifakwe emkhenkceni okanye yomiswe.
Ziziphi Iingozi Zokungunda?
Amanye amakhowa anetyhefu
AmakhowaAsizizo zonke ezikhuselekile ukuba zingadliwa. Uninzi lwezilwanyana zasendle zinetyhefu kwaye ngenxa yoko zinetyhefu.
yityhefu ukutya amakhowa kunokubangela intlungu yesisu, ukuhlanza, ukudinwa kunye nokukhohlisa. Inokuba yingozi.
Ezinye iintlobo zetyhefu zasendle zifana kakhulu neentlobo ezityiwayo. I-mushroom eyaziwa kakhulu yi "Amanita phalloides".
mushroom I-Amanita phalloides inoxanduva lokufa okuninzi okunxulumene nokusetyenziswa.
Ukuba ufuna ukuhlola amakhowa asendle, kufuneka ufumane uqeqesho olwaneleyo ukuze ubone ukuba zeziphi ezikhuselekileyo. Eyona nto ikhuselekileyo kukuthenga amakhowa alinyiweyo kwiimarike okanye kwiimarike.
Zisenokuba ne-arsenic
Amakhowazifunxa ngokulula zombini iikhompawundi ezilungileyo nezimbi kwimihlaba ezikhuliswe kuyo. Iqukethe i-arsenic, kwaye le arsenic inokubangela iingxaki zempilo ezahlukahlukeneyo kwaye yandise umngcipheko wezifo ezithile ezifana nomhlaza xa ifakwe kwixesha elide.
IArsenic yenzeka ngokwemvelo emhlabeni, kodwa amanqanaba ayo ayahluka.
amakhowa zasendleiqulethe amanqanaba aphezulu e-arsenic xa kuthelekiswa namasimi alinywayo; Yeyona iphezulu kwezo zibekwe kwiindawo zemizi-mveliso ezifana nemigodi kunye neendawo zokunyibilikisa.
Ibekwe kwiindawo ezingcolisekileyo amakhowa zasendleZiphephe.
Ukulinywa, njengoko iimeko ezikhulayo zinokulawulwa amakhowaibonakala iqulathe izixa ezincinci zearsenic.
Xa kufikwa kungcoliseko lwe-arsenic, irayisi, imashurumikudala iingxaki ezininzi kune Ngenxa yokuba iimveliso zerayisi kunye nerayisi zityiwa kakhulu kwaye amanqanaba e-arsenic aphezulu.
Ngenxa yoko;
mushroom; Kukutya okunempilo okutyebileyo kwiprotheyini, ifayibha kunye neevithamini ezahlukeneyo kunye neeminerali.
ukutya amakhowaye kunye isicatshulwa se-mushroom Ukuyisebenzisa kuneenzuzo ezithile zempilo.
Ingakumbi, isicatshulwa se-mushroomIbonakaliswe ukuba iphucula ukusebenza komzimba kunye nempilo yentliziyo, kwaye inokunceda ukulwa nomhlaza.
Nangona kunjalo, ezinye amakhowa zasendleKufuneka kuqatshelwe ukuba ezinye zinetyhefu, ezinye zinokuba namazinga aphezulu e-arsenic eyingozi yemichiza.
Waphephe amakhowa asendle, ngakumbi kufutshane neendawo zemizi-mveliso, ukuba awuyazi indlela yokuwaqaphela.
Amanqaku ekufanele uwafunde
