Swikowa swi hlayisa mali naswona swikahle eka rihanyo naswona loko swikatsiwe swakudya swofana nati omelettes na xiculu swi engetela nantswo na nkoka wa swakudya.
E Afrika Dzonga, ndlela ya ntolovelo yaku tirhisa swikowa hiloko swi swekiwile (swaha tsakama). Swikowa switala kutirhisiwa eka swakudya swofana nati omelettes, risotto, soups nati mushrooms sauces leti katsiwekena steak, pasta na matsavu. Swikowa swinga tlhela swi dyiwa switetano eka ti saladi xikan’we naku tirhisiwa tani hi murhi.
Tsalwa ra ‘Mushroom Products’ ri nyika vuxokoxoko byotala eka switirhisiwa leswi fambelanaka na swikowa.
Xana Swikowa swi Kahle eka Rihanyo
Swikowa swina fibre, ti protein, ti vitamin, ti minerali nati antioxidants. Ti antioxidants eka swikowa i selenium, vitamin C, choline xikan’we na sulfur leyingana ti amino acid: ergothioneine leyi tlhelaka yi sirhelela eka ntshikelelo wa oxidative.
Swikowa swa button hiswona swi phakelaka ti vitamin ta nhungu to hambana xikan’we na timinerali ta ntsevu to hambana. Leswi swikatsa copper, selenium, potassium, manganese, zinc na phosphorus xikan’we na vitamin B1, B2, B3, vitamin C na pantothenic acid.
Hungary, tani hi tiko leri pfumalaka selenium, ri dyondzile hi maendlelo yaku pfuneta ka swikowa swa button hi selenium hikuva yi cheriwa eka manyoro hi swiphemu swohambana hambana swa selenium. Tani hiti antioxidant, selenium yina xiave swinene eka kusivela tumour xikan’we naku hunguta swita ndzhaku swa vutshunguri bya fukuzani.
Swikowa na Vitamin D
Vitamin D ya laveka kuva yi tiyisa masocha ya miri naswona ya laveka kuva marhambu yava ya hanye kahle xikan’we naku sirhelela miri eka osteoporosis, high blood pressure, na inflammation.
Hambi leswi swikowa swikulaka laha kungariki na miseve ya dyambu ya ntumbuluko, swingava na mphakelo wa kahle swinene wa vitamin D. Swikowa swina ergosterol, sterol ya swimilani leyi cincaka vitamin D2 loko swihlangane na ultraviolet light. Vulavisisi lebyi endliweke e Sydney Medical School e Australia byikume leswaku loko xiphemu xa 100 g xa (mbisi) swikowa swa button switshikiwa eka dyambu ra nhlekani kuringana awara, swiva swiri na 10 mg ya vitamin D, leyi hlohleteriwaka kuva yona nhlayo leyi pfumeleriweke ya vitamin D eka ntswatsis. Swokowa swa brown portabella (kumbe portobello) switeka ti awara timbirhi kuva swifikelela vitamin D ya nhlayo ya 10 mg.
Ku Dya Swikowa
Swikowa swita hi swivumbeko swohlaya - switsakama, swiri exikoteleni, swi omisiwile, mapa, swigwitsirisiwile – nakona kuya hi muxaka, swinga dyiwa switetano, swiswekiwile, switlhele switsakamisiwa endzhaku ko omisiwa naswona swinga tlhela swidyiwa tani hi murhi hi xivumbeko xa tipilisi na mapa.
Swikowa swi hlayisa swakudya swotala loko swi swekiwile kuringana nkarhi wokoma naswona ku kumeke leswaku loko swikatingiwa kumbe ku swekiwa hi microwave swi engetelela ti antioxidant loko ku pimanyisiwa nakuva swikowa swi swekiwa hi pani.
Nyama na Swikowa
Swikowa switala ku katsiwa na swinwana swichelachelani kumbe ku ktsiwa na swakudya ku engetelela nantswo umami (nantswo wa savoury) eka swakudya.
Kuna mamendlelo yo katsa swikowa na nyama ku hunguta nhlayo yati kilojoule naku engetelela nantswo na swakudya eka swakudya swa nyama. Vulavisisi byi komba leswaku kukatsiwa ka 50:50 ka nyama na swikowa (minced ya homu, huku, nyimpfu na hlampfi) swi hunguta ku dyiwa ka mafurha naswona swi engetelela nkoka wa swakudya kunga lahlekangi nantswo wa nyama.
Swikowa Tani hi Murhi
Ehandle ka swakudya, swikowa switlhela switirhisiwa eka vutshunguri bya mavabyi yohambana hambana naswona switirhisiwile ku ringana madzana dzana ya malembe tani hi murhi wa xintu e vuhuma dyambu.
Kuna kutlula 2 000 wa tinxaka ta swikowa leswi dyiwaka/kumbe swa vutshunguri laha ku endliwaka vulavisisi byotala eka mbuyelo na nkoka wa vutshunguri. Leswi landzelaka I nhlamuselo ya swona yo koma.
Vulavisisi lebyi yaka emahlweni byi kombeta leswaku tinxaka tin’wana ta swikowa tina xiave eka kusivela mavabyi yan’wana lawa ya fambelanaka na kukula kufana na Alzheimer naya Parkinson's. Vulavisisi byi langute ngopfu eka tinxaka ta swikowa letinga antswisaka miehleketo kambe kufikela namuntlha, muxaka wa swikowa swa turkey tail hi wona wunga lavisisiwa swinene. Mpuneto wa vutshunguri kufana naku tirhisiwa ku ongola mavabyi yofana na (HIV na herpes), ku antswisa matirhelo ya masocha eka swigulani swa fukuzani ya vele xikan’we na mbuyelo waku pfuneta chronic fatigue, swiya emahlweni swi lavisisiwa.
Swin’wana swa vutshunguri leswi swikowa swingana swona i: ti antioxidant, anti-diabetic, anti-tumour, anti-cancer, immunomodulatory na anti-allergic. Swin’wana swa swikowa leswi vuriwaka kuva swipfuna eka kuhlula fukuzani swikatsa muxaka wa Agaricus (brown na button), swikowa swale nhoveni-bay bolete, enoki, Lactarius (‘milkcaps’), muxaka lowu vangamaka wa ndyangu wa Russula na swin’wana swotala.
Ahi swikowa hinkwaswo leswi vuyerisaka swidyiwaka naswona loko swilaviwa ku fanele ku tirhisiwa vurhonwani eka swikowa swale nhoveni. Kutsundzuxiwa leswaku ku fanele ku tihlanganisiwa na mutivi nkulu wa swikowa kumbe mutivi wa swa rihanyo loko kungase dyiwa swikowa swale nhoveni, kutiva loko kuri leswi dyiwaka kumbe swa vutshunguri.
Translated by Ike Ngobeni