Amakhowe anokwezomnotho futhi aphilile futhi ukungezwa kwawo ezitsheni ezinjengama-omeletti nezitshulu kuz okwengeza ukunambitheka nenani lokudla ekudleni.
E-Ningizimu Afrika, indlela ejwayelekile yokusebenzisa amakhowe iphekiwe (kusuka kokusha). Amakhowe ngokuvamile asetshenziswa ezitsheni ezifana nama-omeleette, ama-risotto, amasobho kanye nososo lwamakhowe kuhlangene nesitimu, ipasta nemifino. Amakhowe nawo angadliwa aluhlaza kumaladi futhi asetshenziswe njengomuthi.
I-Athikili 'Imikhiqizo Yamakhowe' inikeza imininingwane eminingi ngemikhiqizo ehlobene nekhowe.
Ingabe Amakhowe Anempilo?
Amakhowe aqukethe i-fibre, amaprotheni, amavithamini, amaminerali nama-antioxidants. Ama-antioxidants kumakhowe yi-selenium, i-Vitamin C, i-choline kanye ne-amino acid eyi-sulphur: i-ergothioneine evikela futhi ekucindezelekeni kwe-oxidative.
Amakhowe enkinobho angumthombo wamavithamini ayisishiyagalombili ahlukene namaminerali ayisithupha ahlukene. Lokhu kufaka ithusi, i-selenium, i-potassium, i-manganese, i-zinc ne-phosphorus kanye namavithamini B1, B2, B3, Vitamin C kanye ne-pantothenic acid.
I-Hungary, izwe elinokukhubazeka kwe-selenium, ifunde inqubo yokucebisa amakhowe ezinkinobho nge-selenium ngokuphatha isakhi esingezansi somquba (umquba) ngamakhompiyutha ahlukile we-selenium. Njenge-antioxidant, i-selenium idlala indima ekuvinjelweni kwama-tumors futhi yehlise nemiphumela emibi yokwelashwa komdlavuza.
Amakhowe noVitamin D
I-Vithamini D iyadingeka ukukhulisa amasosha omzimba futhi iyadingeka emathanjeni anempilo futhi ivikela nomzimba ekulweni namathambo, umfutho wegazi ophakeme nokuvuvukala.
Yize amakhowe ekhula ezimweni lapho kungekho khona ukukhanya kwelanga okungokwemvelo, angaba ngumthombo obalulekile we-Vitamin D. Ama-Mushrooms aqukethe i-ergosterol, isitaki sesitshalo esiguqukela ku-Vitamin D2 lapho sivezwa ukukhanya kwe-ultraviolet. Ucwaningo olwenziwe eSydney Medical School e-Australia lithole ukuthi lapho ingxenye yama-100 g yamakhowe (eluhlaza) ashiywa elangeni emini ihora, yayiqukethe u-10 mg we-Vitamin D, isibonelelo esinconyelwa nsuku zonke se-Vitamin D kubantu abadala. Amakhowe ama-brown portabella (noma i-portobello) athatha cishe amahora amabili ukufinyelela ezingeni le-Vitamin D le-10 mg.
Ukudla Amakhowe
Amakhowe eza ngezindlela ezahlukahlukene - okusha, okusemathinini, omisiwe, okunempuphu, futhi okuhambisana nobunzima, kungadliwa kungavuthiwe, kuphekwe, kufakwa kabusha emzimbeni kusuka esimweni sawo esomile futhi kubuye kuthathwe njengomuthi ngezindlela zamaphilisi naziimpuphu.
Amakhowe agcina izakhi zomzimba eziningi lapho ephekelwa isikhathi esifushane futhi kwatholakala ukuthi ama-grill noma ukupheka amakhowe ku-microwave akhulisa impahla ye-antioxidant uma kuqhathaniswa namakhowe athosiwe epanini.
Inyama Nemikhowe
Amakhowe avame ukuhlanganiswa nezinye izithako noma engezwe ezitsheni ukuze andise i-umami (ukunambitheka kosuku) yezitsha.
Kunomkhuba wokuxubanisa amakhowe nenyama ukunciphisa okuqukethwe kwe-kilojoule futhi kwandise ukunambitheka kanye nokudla kwesitsha esenzelwe inyama. Ucwaningo luveze ukuthi ukuhlanganiswa kwamakhowe nenyama engama-50:50 amakhowe nenyama (inyama yenkomo, inkukhu, iwundlu kanye nezinhlanzi) kuzokwehlisa ukuthathwa kwamafutha agcwele futhi kukhuphule inani lokudla kokudla ngaphandle kokulahlekelwa ukunambitheka kwe-meaty.
Amakhowe njengoMuthi
Ngaphandle kokudla, amakhowe asetshenziselwa futhi ekwelapheni izifo ezahlukahlukene futhi asetshenziswe izinkulungwane zeminyaka njengomuthi wendabuko eMpumalanga.
Kunezinhlobo ezingaphezu kuka-2 000 zezinhlobo zamakhowe ezidliwayo kanye / noma amakhambi okwenziwe ucwaningo oluningi ngezinzuzo zawo nangezokwelapha. Okulandelayo incazelo emfushane ngakho.
Ucwaningo oluqhubekayo lukhombisa ukuthi izinhlobo ezithile zamakhowe zidlala indima ekuvinjelweni kwezifo ezihlobene nobudala ezinjenge-Alzheimer's and Parkinson's. Ukucwaninga kugxile ezinhlotsheni zama-amakhowe ezizothuthukisa izinkumbulo nezinqubo zokucabanga kepha kuze kube manje, i-mushroom yomsila we-turkey iyikhowe elicwaningiwe kakhulu. Izici zokwelapha ezifana nokusetshenziswa kwaso ukwelapha izifo (kubandakanya ne-HIV ne-herpes), ukwenza ngcono ukusebenza komzimba ezigulini ezinomdlavuza webele nezinzuzo zako ekwehleleni ukukhathala okungapheli, ziyaqhubeka nokuphenywa.
Ezinye izinto zokwelapha zamakhowe yilezi: i-antioxidant, anti-diabetesic, anti-tumor, anti-cancer, immunomodulatory kanye ne-anti-allergic. Amanye amakhowe afakwa empumelelweni yokulwa nomdlavuza ayizinhlobo zama-Agaricus (ama-brown kanye nama-inkinobho amakhowe), i-mushroom yasendle - i-bay boeled, i-enoki, ama-Lactarius amakhowe ('i-milkcaps'), izinhlobo zohlobo lwe-Russian Russian ezinemibala egqamile nezinye eziningi.
Akuwona wonke amakhowe azuzisayo adliwayo futhi kufanele kuthathwe ukunakekelwa okwedlulele lapho ufuna i-mushroom yasendle. Kuyelulekwa ukuba ubonane nochwepheshe we-mushroom noma udokotela wezempilo ngaphambi kokufaka noma yiliphi i-mushroom elakhiwe, kungaba ngezinhloso zokwelapha noma zokwelapha.
Translated by Nsika Khoza