Izinzuzo, Izingozi, Ivelu Yokudla Okunempilo kanye Namakhalori Amakhowe

I-MantarIsetshenziswe izinkulungwane zeminyaka ngezinjongo zokupheka nezokwelashwa. Yengeza ukunambitheka ezitsheni futhi ingathatha indawo yenyama.

Kodwa zidume kabi ngezinhlobo zazo ezinobuthi.

Kuyadliwa amakhoweIwumthombo omuhle we-fiber kanye namafutha e-unsaturated, kodwa ama-calories aphansi.

Zicebile ngezakhi ezifana namavithamini B namaminerali afana ne-selenium, ithusi ne-potassium.

Uhlobo oluvame kakhulu lwamakhowe yi-white button mushroom, elisetshenziswa njengesithako ezitsheni ezihlukahlukene kanye namasoso.

Futhi zinezici zokwelapha, ezisetshenziswa eChina, eKorea, naseJapane ekwelapheni izifo ezinjengokungezwani komzimba nezinto ezithile, isifo samathambo, ukucinana kwemigudu yokuphefumula, kanye nomdlavuza wesisu, womminzo nowamaphaphu. 

esihlokweni "mangaki ama-calories kumakhowe", "ziyini izinzuzo zamakhowe", "yini ivithamini etholakala kumakhowe" gibi "Izici zamakhowe"ulwazi luzonikezwa.

Liyini ikhowa?

I-Mantarngokuvamile zibhekwa njengemifino, kodwa empeleni zinombuso wazo: Isikhunta.

amakhoweNgokuvamile banokubukeka okufana nesambulela esiqwini.

Ikhuliswa kokubili ukuhweba futhi itholakala endle; ikhula ngaphezu nangaphansi komhlaba.

Kunezinkulungwane zezinhlobo, kodwa isibalo esincane sazo esidliwayo.

Phakathi kwezinhlobo ezaziwa kakhulu kukhona amakhowe amhlophe noma inkinobho, i-shiitake, i-portobello ne-chanterelle.

I-MantarIngadliwa iluhlaza noma iphekwe, kodwa ukunambitheka kwayo kuvame ukuqiniswa ngokupheka.

Zivame ukusetshenziswa esikhundleni senyama ngoba zinikeza izitsha ukuthungwa okucebile nokunenyama kanye nokunambitheka.

I-Mantar Kungathengwa kusha, omisiwe noma ethinini. Ezinye izinhlobo nazo zisetshenziswa njengezithako zokudla okunomsoco ukuze kuthuthukiswe impilo.

Inani Lomsoco Lamakhowe

Kubizwa ngokuthi “ukudla konkulunkulu” ngamaRoma mushroomInama-kilojoule aphansi kodwa inothile ngamaprotheni, i-fibre namavithamini namaminerali ahlukahlukene.

Inani liyahlukahluka phakathi kwezinhlobo, ngokuvamile zicebile nge-potassium, amavithamini B kanye ne-selenium. Zonke zinokuqukethwe kwamafutha aphansi.

I-100 grams yamakhowe amhlophe anokuqukethwe okunomsoco okulandelayo:

Amakhalori: 22

Amakhalori: 3 amagremu

I-fiber: 1 gram

Amaprotheni: 3 amagremu

Amafutha: 0,3 amagremu

I-Potassium: 9% we-RDI

I-Selenium: i-13% ye-RDI

I-Riboflavin: 24% we-RDI

I-Niacin: i-18% ye-RDI

Kuyathakazelisa ukuthi ukupheka kukhipha izakhi eziningi, ngakho amakhowe amhlophe aphekiwe aqukethe izakhi eziningi.

Izinhlobo ezahlukene zingaqukatha amazinga omsoco aphezulu noma aphansi.

Ngaphezu kwalokho, mushroomIqukethe ama-antioxidants, ama-phenols nama-polysaccharides. Okuqukethwe kwalezi zinhlanganisela kungahluka kuye ngezinto eziningi ezifana nokutshala, izimo zokugcina, ukucubungula nokupheka.

Yiziphi Izinzuzo zamakhowe?

Iqinisa amasosha omzimba

I-MantarIsetshenziswe emithini yendabuko yamaShayina amakhulu eminyaka ukukhuthaza impilo. Ngokwesibonelo, amakhowe e-shiitakeka, Kucatshangwa ukuthi yelapha umkhuhlane.

Ngokwezifundo ukukhishwa kwamakhoweKuthiwa i-shiitake, ikakhulukazi i-shiitake, ingasiza ekulweni namagciwane. Bandisa ukumelana nezifo ezibangelwa amagciwane kanye nesikhunta kanye namagciwane.

Njengoba kuthiwa ukuqinisa amasosha omzimba, mushroomAma-Beta-glucans, angama-polysaccharides atholakala ekudleni, angaba nesibopho salo mphumela. Amakhowe e-Shiitake nama-oyster aqukethe amazinga aphezulu e-beta-glucan.

Izifundo eziningi, mushroomkunokuba uqobo ukukhishwa kwamakhoweokugxilile.

Kokunye ukuhlola, abantu abangu-52 bathatha iqabunga elilodwa noma amabili omisiwe ngosuku. mushroomwayiqeda inyanga. Ekupheleni kocwaningo, ababambiqhaza babonise amasosha omzimba athuthukisiwe kanye nokunciphisa ukuvuvukala.

Ingase ilwe nomdlavuza

emazweni ase-Asia, amakhoweLawa ma-beta-glucan alandelayo asetshenziswe isikhathi eside ekwelapheni umdlavuza.

Imiphumela evela ezifundweni zezilwane neshubhu lokuhlola, ukukhishwa kwamakhoweiphakamisa ukuthi ingase inciphise amathuba okukhula kwesimila.

Ngenkathi ama-beta-glucans engawabulali amaseli e-tumor, angathuthukisa ukuzivikela kokunye ukukhula kwesimila ngokwenza kusebenze amaseli amasosha omzimba. Nokho, imiphumela yako ingase ingafani kuwo wonke umuntu.

Ucwaningo lwabantu lukhombisa ukuthi ama-beta-glucans, okuhlanganisa ne-lentinan, angaba nomthelela omuhle ekusindeni uma esetshenziswa nge-chemotherapy. I-Lentinan ingenye ye-beta-glucans eyinhloko etholakala kumakhowe e-shiitake.

I-meta-analysis ehlola izifundo ezinhlanu ezigulini ezingama-650 ibonise ukuthi amazinga okusinda kwalabo abanomdlavuza wesisu anyuswa lapho i-lentin yengezwe ekwelapheni ngamakhemikhali.

Nokho, iziguli ezathola i-lentinan ngokwelashwa ngamakhemikhali zaziphila isilinganiso sezinsuku ezingu-25 ubude kunalezo ezathola ukwelashwa ngamakhemikhali kuphela.

Ngaphezu kwalokho, lapho kuthathwa mushroomAma-beta-glucans asetshenziselwe ukulwa nemiphumela emibi yokwelashwa ngamakhemikhali kanye nokwelashwa ngemisebe, njengokucanuzela kwenhliziyo.

I-MantarLonke ucwaningo ngemiphumela ye mushroomungadli, njengama-supplements noma umjovo, ukukhishwa kwamakhoweokugxilile.

Ngakho-ke, kunzima ukusho ukuthi bazodlala indima efanayo yini ekulweni nomdlavuza lapho bedliwe njengengxenye yokudla.

Kuwusizo empilweni yenhliziyo

I-Mantariqukethe izithako ezimbalwa ezingasiza ukwehlisa i-cholesterol. Lokhu kuhlanganisa i-beta-glucans, i-erytadenine ne-chitosan.

Ocwaningweni lwabanesifo sikashukela, amakhowe oysterImiphumela yabonisa ukuthi ukusebenzisa umuthi izinsuku eziyi-14 kwehlisa i-cholesterol ephelele nama-triglycerides. Ngaphezu kwalokho, ushukela wegazi nomfutho wegazi nawo kwehlisiwe.

I-Mantar Futhi iqukethe izinhlobonhlobo zama-antioxidants anamandla aziwa ukusiza ukunciphisa ukuvuvukala nokucindezeleka okwenziwe nge-oxidative, kuhlanganise nama-phenols nama-polysaccharides. amakhowe oyster Inokuqukethwe okuphezulu kwe-antioxidant.

Ocwaningweni lwabantu abanamafutha aphezulu egazini labo, amasonto ayisithupha Oyster mushroomUmsebenzi we-Antioxidant wanda ngemuva kokudla i-powder ekhishwe

Izifundo ukukhishwa kwamakhoweKubonisa ukuthi ukudla kunempilo njengengxenye yokudla.

Kokunye ukuhlola, abantu abakhuluphele benza okukodwa kokubili ngonyaka. Okunye ukudla kwakuhlanganisa inyama, okunye kathathu ngesonto esikhundleni senyama mushroom wasebenzisa.

Imiphumela yabonisa ukuthi ngokufaka inyama esikhundleni sesikhunta esimhlophe, yandise i-cholesterol "enhle" ye-HDL ngo-8%, kuyilapho amazinga e-triglyceride egazini ehla ngo-15%. Abahlanganyeli baphinde bathola ukwehla komfutho wegazi.

Iqembu lenyama lehle kuphela ngo-1.1% wesisindo, kanti abantu abadla amakhowe balahlekelwa ngu-3.6% wesisindo sabo ngesikhathi socwaningo.

I-Mantaringanciphisa usawoti ezitsheni ezenziwe ngenyama. Ukunciphisa inani likasawoti elithathwayo, ngaphandle kokuba nenzuzo, amakhoweIphinde ibonise ukuthi inyama ingaba indawo enempilo yenyama ngaphandle kokudela ukunambitheka noma ukunambitheka.

Amanye amakhowe anovithamini D

njengabantu nje mushroom lapho echayeke elangeni Ivithamini D khiqiza. Eqinisweni, wukudla kuphela kwemvelaphi engeyona eyesilwane okuqukethe uvithamini D.

i-mushroom yasendleikhona ngamanani abalulekile ngenxa yokuchayeka elangeni. Inani eziqukethwe lincike ezimweni zezulu nezemvelo.

I-MantarUkuchayeka emisebeni ye-ultraviolet ngaphambi noma ngemva kokuqoqwa kuyenza ikhiqize uvithamini D.

ecebile nge-vitamin D ukusetshenziswa kwamakhoweIngase ithuthukise amazinga kavithamini D.

Kolunye ucwaningo, ababambiqhaza bacetshiswa nge-vitamin D. amakhowe inkinobhoBadla amasonto amahlanu. Ukwenza kanjalo kube nemiphumela emihle emazingeni kavithamini D afana nokwengezwa kwe-vitamin D.

Ifanele abanesifo sikashukela

amakhowe Ayiqukethe amafutha, iqukethe ama-carbohydrate aphansi, amaprotheni aphezulu, ama-enzyme, amavithamini, amaminerali kanye ne-fiber. Ngakho-ke, iwukudla okufanelekile kwabanesifo sikashukela. 

Ama-enzyme emvelo akuwo asiza ukudiliza ushukela kanye nesitashi. Baphinde bathuthukise ukusebenza kwezindlala ze-endocrine.

Izinzuzo zamakhowe Esikhumba

amakhoweInothe ngovithamini D, i-selenium kanye nama-antioxidants avikela isikhumba. amakhowemanje ziyizithako ezisebenzayo kumakhilimu we-topical, ama-serum kanye namalungiselelo obuso, njengoba izingcaphuno zabo zibhekwa njengama-antioxidants anamandla kanye nama-moisturizers emvelo.

Ithambisa isikhumba

I-Hyaluronic acid ithathwa njengesimoisturizer sangaphakathi emzimbeni njengoba igxuma futhi iqinisa isikhumba. Lokhu kunciphisa imibimbi ehlobene neminyaka kanye nemigqa emihle. 

I-MantarIqukethe i-polysaccharide ezuzisa ngokulinganayo ekunikezeni amanzi kanye nokugcwalisa isikhumba. Inikeza isikhumba umuzwa obushelelezi futhi othambile.

Yelapha izinduna

amakhowe Iphezulu ku-Vitamin D. Lokhu kunezinto zokuphulukisa lapho kufakwa phezulu ezilonda ze-acne. Ngoba, amakhowe akhishwe Ivame ukusetshenziswa emikhiqizweni yokunakekelwa kwesikhumba ukwelapha izinduna.

Isikhanyisi sesikhumba semvelo

abanye amakhowe Iqukethe i-kojic acid, into engokwemvelo ekhanyisa isikhumba. Le asidi ivimbela ukukhiqizwa kwe-melanin ebusweni besikhumba. Lokhu kukhanyisa amangqamuzana esikhumba amasha akha ngemva kokukhishwa kwesikhumba esifile. 

Inezinzuzo zokulwa nokuguga

amakhowe Inezici zokulwa nokuguga. I-Kojic acid ivamise ukusetshenziswa kumakhilimu, izinto zokuthambisa, namaserum njengekhambi lezimpawu zokuguga njengamabala esibindi, amabala obudala, ukuguquguquka kombala, nokungalingani kwesikhumba okubangelwa ukonakala kwesithombe.

amakhowe iqinisa izivikelo zemvelo zesikhumba futhi ithuthukise ukubukeka kwayo ngokusenza sibe nempilo.

Yelapha izinkinga zesikhumba

Izinkinga zesikhumba ikakhulukazi zibangelwa ukuvuvukala nokusebenza ngokweqile kwama-radicals mahhala. amakhoweIqukethe ama-antioxidants kanye nama-compounds anezindawo zokulwa nokuvuvukala.

Ukusetshenziswa kwezihloko zalezi zinhlanganisela zemvelo kukhuthaza ukuphulukiswa nokulwa nokuvuvukala. amakhowe akhishwe ngokuvamile eczema isifo se-rose Isetshenziswa emikhiqizweni yesikhumba ukwelapha izimo zesikhumba ezifana nezinduna nezinduna.

Izinwele Izinzuzo Amakhowe

Njengawo wonke umzimba, izinwele ezinempilo zidinga ukulethwa kwezakhi ezibalulekile ezimpandeni zezinwele. Ukuntuleka kwalezi zakhi zomsoco kungabangela izinkinga zezinwele kanye nezici zangaphandle ezifana nokwelashwa kwamakhemikhali aqinile, indlela yokuphila engenampilo kanye nokugula isikhathi eside.

amakhowe Iwumthombo omuhle wezakhi zomsoco ezifana novithamini D, ama-antioxidants, i-selenium nethusi.

Ukulwa nokuqothuka kwezinwele

I-anemia ingenye yezimbangela ezivame kakhulu zokulahlekelwa izinwele. I-anemia ibangelwa ukuntuleka kwe-iron egazini. amakhowe Iwumthombo omuhle wensimbi futhi ingalwa nokulahlekelwa izinwele. 

DemirIyimaminerali ebalulekile njengoba idlala indima ekwakhekeni kwamangqamuzana abomvu egazi futhi ngaleyo ndlela iqinise izinwele.

Indlela yokukhetha amakhowe?

Ukuqinisekisa ubusha nobungqabavu babo ukukhetha amakhowe Kubaluleke kakhulu. 

- Khetha eziqinile ezinokubukeka okubushelelezi, okusha, kufanele zibe nendawo ecwebezelayo nombala ofanayo.

– Izindawo zabo kufanele zibe ziningi futhi zome, kodwa zingomi.

- Ukuze unqume ubusha, qiniseka ukuthi azikho izimpawu zokukhunta, ukuncipha noma ukuncipha ngenxa yokuphelelwa amanzi emzimbeni.

- amakhowe fresh Nakuba inombala ogqamile, ongenabala, omdala mushroomZiba nemibimbi futhi zibe nombala ompunga.

Indlela Yokugcina Amakhowe?

- I-MantarNgemva kokuwathola, kubalulekile ukuwagcina ngendlela efanele ukuze ulondoloze ubusha bawo.

– Kuthengwe emaphaketheni amakhowekufanele igcinwe ephaketheni layo lasekuqaleni noma ezikhwameni zephepha ezinezimbotshana isikhathi eside sokuphila.

- amakhoweihlala isonto lonke lapho igcinwe esikhwameni sephepha esinsundu eshalofini elingaphansi lesiqandisi.

- amakhowe fresh akufanele neze iqhwa, kodwa amakhowe agayiwe angaqandiswa kuze kube yinyanga eyodwa.

– Amakhowa akufanele agcinwe ekhabetheni elicwebezelayo ngoba anomswakama kakhulu.

– Kufanele zibekwe kude nokunye ukudla okunambitheka okuqinile noma iphunga elimnandi njengoba kuzokumunca.

- amakhowe Uma uhlose ukuyigcina isikhathi esingaphezu kwesonto, kufanele iqandiswe noma yomiswe.

Ziyini Izingozi Zesikhunta?

Amanye amakhowe anobuthi

amakhoweAkuzona zonke eziphephile ukuthi zingadliwa. Izinhlobo eziningi zasendle ziqukethe izinto ezinobuthi futhi ngenxa yalokho zinobuthi.

anobuthi udle amakhowe kungase kubangele ubuhlungu besisu, ukuhlanza, ukukhathala kanye nokukhohlisa. Kungaba yingozi.

Ezinye izinhlobo ezinobuthi zasendle zifana kakhulu nezinhlobo ezidliwayo. Ikhowe elibulalayo elaziwa kakhulu yinhlobonhlobo ethi "Amanita phalloides".

I-Mantar I-Amanita phalloides inesibopho sokufa okuningi okuhlobene nokusetshenziswa.

Uma ufuna ukuhlola amakhowe asendle, udinga ukuqeqeshwa okwanele ukuze uthole ukuthi yimaphi aphephe kakhudlwana. Okuphephe kakhulu ukuthenga amakhowe alinyiwe emakethe noma emakethe.

Angase aqukathe i-arsenic

amakhowezimunca kalula kokubili izinhlanganisela ezinhle nezimbi emhlabathini lapho zitshalwe khona. Iqukethe i-arsenic, futhi le arsenic ingabangela izinkinga ezihlukahlukene zezempilo futhi yandise ingozi yezifo ezithile ezifana nomdlavuza lapho idliwe isikhathi eside.

I-Arsenic yenzeka ngokwemvelo emhlabathini, kodwa amazinga ayo ayahluka.

amakhowe zasendleiqukethe amazinga aphezulu e-arsenic uma kuqhathaniswa namasimu alinyiwe; Iphezulu kakhulu kulezo ezisezindaweni zezimboni njengasezimayini nasezindaweni zokuncibilikisa.

Itholakala ezindaweni ezingcolile amakhowe zasendleGwema.

Kulinywe, njengoba izimo ezikhulayo zingalawulwa amakhowekubonakala kuqukethe amanani amancane e-arsenic.

Uma kukhulunywa ngokungcoliswa kwe-arsenic, irayisi, mushroomkudala izinkinga ezingaphezu kuka Ngoba irayisi nemikhiqizo yelayisi idliwa kakhulu futhi amazinga e-arsenic aphezulu kakhulu.

Ngenxa yalokho;

I-Mantar; Kungukudla okunempilo okunothe ngamaprotheni, i-fiber namavithamini namaminerali ahlukahlukene.

ukudla amakhowekwe kanye ukukhishwa kwamakhowe Ukuwusebenzisa kunezinzuzo ezithile zezempilo.

Ikakhulukazi, ukukhishwa kwamakhoweKufakazelwe ukuthi kuthuthukisa ukusebenza kwamasosha omzimba nempilo yenhliziyo, futhi kungasiza ukulwa nomdlavuza.

Nokho, abanye amakhowe zasendleKumele kuqashelwe ukuthi ezinye zinobuthi, ezinye zingase zibe namazinga aphezulu e-arsenic yamakhemikhali ayingozi.

Gwema amakhowe asendle, ikakhulukazi eduze nezindawo zezimboni, uma ungazi ukuthi ungawabona kanjani.