Amakhowe anomthelela omuhle epilweni begodu ukungezelelwa kwawo ekudleni okufana nama-omelettes kunye nesitju kungezelela ukunambitheka okumnandi nezakhamzikha eziqakathekileko ekudleni.
E-Sewula Afrika, indlela ejayeleke khulu yokusetjenziswa kwamakhowe kukuwapheka lokha asesefretjhi. Ngokujayelekileko amakhowe asetjenziswa ekwenzeni ukudla okufana nama-omelettes, ama-risotto, iinsobho kunye namasosi wamakhowe avanganiswe ne-steak, i-pasta kunye nama-vegetables. Amakhowe angabuye adliwe ahlaza kumasaladi begodu angasetjenziswa njengesihlahla sokulapha.
Umtlolo obizwa nge-‘Mushroom Products’ unikelwa ilwazi elizeleko ngemikhiqizo eyenziwe ngamakhowe.
Ingabe Amakhowe Anepilo?
Amakhowe amumethe umthiya, amaprotheyini, amavithamini, amaminerali kunye nama-antioxidants. Ama-antioxidants asemakhoweni yi-selenium, ivithamini C, i-choline kunye ne-sulphur emumethe ama-amino acid: i-ergothioneine ebuye ivikele ukugandeleleka kwama-oxidative.
Umhlobo wamakhowe abizwa nge-Button mushrooms amthombo wamavithamini abunane ahlukahlukeneko namaminerali asithandathu ahlukahlukeneko. Afakahlangana i-copper, i-selenium, i-potassium, i-manganese, i-zinc kunye ne-phosphorus begodu namavithamini B1, B2, B3, ivithamini C kunye ne-pantothenic acid.
I-Hungary, okuyinarha etlhayela i-selenium, ifunde ikambiso yokuregisa umhlobo wamakhowe we-botton mushroom nge-selenium ngokulapha ivundela ye-substrate ekhulako ngemihlobo ehlukahlukeneko ye-selenium compounds. Njenge-antioxidant, i-selenium idlala indima yokukhandela ama-tumours kunye nokwehlisa imithelela emimbi yokulatjhwa kwesifo sekankere.
Amakhowe kunye neVithamini D
I-vithamini D iyatlhogeka ukuzaliselela ehlelweno lomzimba lokulwa nezifo begodu iyatlhogeka ekutheni amathambo abenepilo nekuvikeleni umzimba bona ungabanjwa yi-osteoporosis, i-high blood pressure, kunye nokuvuvuka.
Nanoma amakhowe amila ngaphasi kobujamo lapho kunganakukhanya kwelanga, angaba mthombo omuhle we-Vithamini D. Amakhowe amumethe i-ergosterol, okusitjalo se-sterol esitjhuguluka sibe yivithamini D2 lokha nasithola i-ultraviolet light. Irhubhululo elenziwe e-Sydney Medical School e-Australia lithole bona lokha i-button mushroom ehlaza enesilinganiso se-100 g nasitjhiywe elangeni lemini isikhathi esingaba li-awara, limumatha i-10 mg yevithamini D, okuyivithamini D okuphakanyiswa bona ngevumeleke kuthathwa mumuntu omdala qobe langa. Amakhowe abizwa nge-Brown portabella (nofana ama-portobello) mushrooms athatha ama-awara amabili ukufika ezingeni le-10 mg lamavithamini D.
Ukudliwa Kwamakhowe
Amakhowe eza ngemihlobo eminengi ehlukeneko - afretjhi, akheniweko, onyisiweko, enziwe ipuyere, arhadzisiweko - begodu nangokuya komhlobo wawo, angadliwa ahlaza, aphekiwe, athanjisiwe godu ngemva kobana bekonyisiwe ngaphambilini begodu angasetjenziswa nanjengesihlahla sokulapha esimhlobo wamapilisi nofana ipuyere.
Amakhowe amumatha izakhamzimba khulu lokha nakaphekwe isikhathi esincani begodu kutholwe bona ukuwomisa nge-oveni nofana ukupheka amakhowe nge-microwave kungezelela ama-antioxidant properties kunalokha nakafrayiwa epanini.
Inyama Namakhowe
Amakhowe esikhathini esinengi avanganiswa nokhunye okuphekwako nofana afakwa ekudleni ukungezelela ukunambitheka kwe-umami (savoury flavour) kokudla.
Kunomkhuba wokuvanganisa amakhowe nenyama ukwehlisa ama-kilojoule akhona nokungezelela umnmbitheko kunye nezakhamzimba zokudla okunenyama. Irhubhululo litjengise bona i-50:50 yomvango wamakhowe nenyama (i-mince yenyama yekomo, inyama yekukhu, inyama yemvu kunye imbala nenyama yefesi) kuzokwehlisa ukudliwa kwamafutha okuthiwa ma-saturated fat begodu kukhuphule i-nutritional value yokudla ngaphandle kokususa ukunambithela okumnandi kwenyama.
Amakhowe Njengesihlahla Sokulapha
Ngaphandle kokudla, amakhowe asetjenziswa ukulapha izifo ezinengi ezihlukeneko begodu sekasetjenziswe iminyaka emakhulukhulu njengesihlahla sesintu eMpumalanga.
Kunemihlobo engaphezulu kweyi-2 000 eyaziwako yamakhowe adliwako nofana asihlahla sokulapha bekunerhubhululo elinengi elenziwako ngenzuzo yawo kunye nokuqakatheka kwawo eenhlahleni zokulapha.
Irhubhulelo eliragela phambili litjengisa bona imihlobo ethileko yamakhowe idlala indima ekuvikeleni amalwelwe amanengi akhambisana nokuluphala afana ne-Alzheimer's kunye ne-Parkinson's. Irhubhululo liqale khulu imihlobo yamakhowe azokwenza ncono umkhumbulo kunye nendlela yokuqabanga kodwana kufikela ngalesi isikhathi, umhlobo wamakhowe we-turkey tail mushroom kumhlobo okwenziwa ngawo khulu irhubhululo elingeneleleko. Ama-medical properties afana nokusetjenziswa kwawo ekulapheni amalwelwe athathelanako (kufaka hlangana i-HIV ne-herpes), ukwenza ncono ukusebenza kwehlelo lomzimba lokulwa nezifo ebagulini bekankere yamabele kunye nenzuzo yawo ekupholiseni ukudinwa okungapheli, kuragela phambili ngokurhujululwa.
Amanye ama-medicinal properties wamakhowe ma: antioxidant, ama-anti-diabetic, ama-anti-tumor, anti-cancer, i-immunomodulatory kunye ne-anti-allergic. Amanye amakhowe aphumelela ekulweni nekankere ngewomhlobo we-Agaricus species (brown and button mushroom), i-wild mushroom - bay bolete, i-enoki, i-Lactarius mushrooms (‘milkcaps’), imihlobo yemibala ekhanyako yama-Russula genus kunye neminye eminengi.
Akusiwo woke amakhowe anemithelela emihle adliwako begodu ukutjheja okukhulu kufanele kwenziwe lokha nawuyokufuna amakhowe wehlathini. Kuyeleliswa bona kufanele uyokufuna ilwazi ngamakhowe kibosolwazi bamakhowe nofana ebantwini abasebenza kwezamaphilo ngaphambili kobana udle nanyama ngimaphi amakhowe akhiwa ehlathini, nanoma uyowasebenzisela ukwenza ukudla nofana uwasebenzisa njengesihlahla sokulapha.
Translated by Busisiwe Skhosana