Izinzuzo zekhalori nezempilo
Amakhowe angamalungu ezitshalo ezibizwa ngokuthi i-fungus. Nakuba, ngokwempela, akuzona imifino, isetshenziselwa futhi isetshenziswe njengemifino. Kunezinhlobo eziningi kakhulu zamakhowe, kusukela ku-inkinobho emhlophe, crimini, shitake , portabella, enoki, indlebe yefu, nokuningi. I-mushroom enkulu kunazo zonke etshalwa yi-portabella, engakhula ibe ngamasintshi ayisithupha ububanzi.
Amakhowe asendle angavamile kodwa angabuthwa futhi athengiswe yizikhwama ezikhethekile. Lezi zinhlobo zamakhowe zinomsoco oqinile womhlaba noma we-nutty.
Amakhowe atholakalayo, omisiwe, noma ekheniwe. Amakhowe amasha atholakale unyaka wonke, ngenkathi ephakeme e-United States ngo-Ephreli kuya kuJuni. Amakhowe asendle atholakalayo ngezikhathi ezithile, ngokuvamile ehlobo futhi ewa. Amakhowe omisiwe futhi akheniwe angatholakala futhi unyaka wonke. Ziyikhalori ephansi, i-carbohydrates ephansi yokukhetha ukudla okungasetshenziswa ngokuhlukahlukene ekuphekeni.
| Ama-mushroom Amaqiniso Okudla | |
|---|---|
| Ukukhonza Usayizi 1 inkomishi eluhlaza, izingcezu noma tincetu (70 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 15 | |
| Ama-calories avela ku-Fat 2 | |
| Ingqikithi yamafutha 0.2g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0.1g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 4mg | 0% |
| Potassium 222.6mg | 6% |
| Ama-carbohydrate 2.3g | 1% |
| I-Fiber Diet 0.7g | 3% |
| Ama-Sugars 1.2g | |
| Amaprotheni 2.2g | |
| I-Vitamin A 0% · I-Vitamin C 3% | |
| I-Calcium 0% · I-Iron 11% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Enye indebe yamakhowe aluhlaza aqukethe amakholori angu-15 kuphela kanye nama-gramu angu-2.3 we-carbohydrate, okwenza ikholori ephansi, okukhethwa yi-carbohydrate ephansi. Amakhowe nawo angumthombo omuhle we-fibre, ikakhulukazi i-fibre ehlanganisiwe, i-beta-glucan.
Izinzuzo zezeMpilo
Amakhowe agcwele amavithamini namaminerali. Ziwumthombo omuhle kakhulu wethusi, i-niacin (i-vitamin B3), i-pantothenic acid (i-vitamin B5), i-potassium, neyensimbi.
Amavithamini B asiza ekukhululweni kwamandla kusuka ku-carbohydrate, amaprotheni, namafutha.
I-Copper isiza ekukhiqizeni amandla nokusetshenziswa kwensimbi. Ibuye igcine ubuqotho bezicubu ezixhumeneyo futhi isize ama-enzyme e-antioxidant.
I-potassium ibalulekile ekugcineni ibhalansi ne-electrolyte. Kubuye kudingeke ukuba kuqhutshwe kahle umfutho we-nerve ne-muscle futhi kungasiza ekunciphiseni ukucindezelwa kwegazi.
I-Iron yimbumbulu edingekayo ukuze kuhlanganiswe i-hemoglobin, i-DNA, i-amino acid, i-neurotransmitters, nama-hormone athile. Kubalulekile nokugcina amasosha omzimba avamile.
Ngaphezu kwamavithamini amaningi namakhowe amakhowe aqukethe, nawo atholakale enamazinga aphakeme amakhemikhali aphikisayo angasiza ekuvimbeleni amanye amagciwane.
Imibuzo evamile
Ingabe amakhowe asendle aphephile ukuba adle? Amanye amakhowe asendle abulalayo, ngakho-ke, akukwaziswa ukuba uqoqe amakhowe asendle owodwa ukuze udle. Amanye amakhowe asendle adayiswa ngabashushumbisi abahloniphekile aphephile ukuba adle.
Ingabe amakhowe aluhlaza aphephile ukudla? Abantu abaningi basebenzisa amakhowe, njengenkinobho emhlophe, ukuze baqobe futhi bafake ama-saladi aluhlaza. Ngenkathi lokhu kulungile, abanye ochwepheshe basikisela ukuthi ungcono ukupheka amakhowe. Isizathu salokhu sibili.
Ukupheka amakhowe kusiza ukukhulula amavithamini namaminerali ku-mushroom. Ngaphezu kwalokho, izinhlobo ezithile zamakhowe aluhlaza ziqukethe amancane amakhemikhali, kufaka phakathi i-compound ecatshangelwa ukuthi i-carcinogenic, ebhujiswa ngokupheka.
Ukuthatha nokugcina
Lapho uthengela amakhowe, bheka amakhowe amasha ahlanzekile futhi akhululekile, njengama-soft, izindawo ezinomsoco nokudonswa kwemvelo.
Amakhowe amasha angagcinwa esiqandisini esitsheni esivulekile cishe izinsuku ezinhlanu. Ungawageze kuze kufike ngaphambi kokusetshenziswa.
Amakhowe omisiwe angagcinwa endaweni epholile, eyomile izinyanga. Ukuzisebenzisa, zifake emanzini afudumele imizuzu engu-10 kuya kwezingu-20.
Amakhowe akheniwe angagcinwa kuze kube sekupheleni kosuku lokuphelelwa yisikhathi futhi kufanele ahlanjululwe ngaphambi kokusebenzisa ukususa enye ye-sodium.
Izindlela Ezempilo Zokulungisa Amakhowe
Amakhowe angaphekwa ngezindlela ezihlukahlukene, kufaka phakathi ukugcoba, ukupheka, ukucobisa, ukuhamba ngezinyawo nokugcoba. Ziyisithako esisekelwe enhliziyweni, esinesisitshalo esingakwazi ukufaka ukuthungwa, ukunambitheka, nokudla kokudla. Sebenzisa amakhowe lapho wenza ama-sauces, ama-stews, kanye nesobho, noma umane uwaqede, uwafake, uwafake kumahlamvu, amazambane, noma ama-egg dish.
Ama-caps ama-mushroom asebenza njengemoto enhle yokugqoka. Ama-mushroom amaqanda angabamba ukusabalala nokugcoba, noma angabhaka nezinye izinhlobo zokugxila, njengezilwandle zasolwandle noma ama-cheeses axutshwe namakhambi, izinongo, nemifino.
Ukupheka
Qala usuku lwakho ngeprotein kanye ne-fiber-rich rich dish egg noma ubhade inkambo yakho eyinhloko ngehlangothini lamakhowe omisiwe. I-pizzas ephezulu enempilo ngamakhowe noma wengeze ezinhlangothini zakho. Basebenzise njengengxenye yenyama uma ufuna ukulandela uhlelo lokudla lwesitshalo semifino noma lwe-vegan. Ngempela, ungabangezela kunoma yini. Ukuze uqalise, zama le farro ngamakhowe, i-thyme, ne-balsamic uviniga dish noma i-steak nama-mushroom kababs.
> Imithombo:
> I-American Academy of Nutrition and Dietetics. Jabulela nge-funghi: gcoba ukudla kwakho ngamakhowe.
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 628-629.
> I-Linus Pauling Institute. Micronutrients for Health.
> I-Linus Pauling Institute. I-Pantothenic Acid.