Intshayelelo:
Kwiminyaka yakutshanje, bekukho ingxolo ekhulayo malunga neenzuzo ezininzi zempilo zokufaka amakhowa eShiitake ekutyeni kwethu. Ezi fungi zithobekileyo, ezivela eAsia kwaye zisetyenziswa kakhulu kumayeza esintu, ziye zaqatshelwa kwihlabathi laseNtshona ngenxa yesondlo sazo esibalaseleyo kunye neempawu zazo zonyango. Ndijoyine kolu hambo njengoko sihlola iingenelo ezimangalisayo ezinikezelwa ngamakhowa eShiitake, kunye nesizathu sokuba afaneleke indawo yembeko kwisitya sakho.
Zithini ii-mushroom ze-shiitake?
IiShiitake ziikhowa ezityiwayo ezivela eMpuma Asia.
Zinombala ontsundu ukuya komdaka, zineminqwazi ekhula phakathi kwe-2 kunye ne-4 intshi (5 kunye ne-10 cm).
Nangona idla ngokutyiwa njengemifuno, i-shiitake ziifungi ezikhula ngokwendalo kwimithi ebolileyo.
Malunga ne-83% ye-shiitake ikhuliswa eJapan, nangona i-United States, iKhanada, iSingapore, kunye neTshayina nazo zivelisa le shiitake.
Ungazifumana zintsha, zomile, okanye kwiindidi ezahlukeneyo zezongezo zokutya.
Iprofayili yesondlo samakhowa e-shiitake
Iikhowa zeShiitake zizityebi kwisondlo, ziqulathe uluhlu lweevithamini ezibalulekileyo kunye neeminerali. Zingumthombo obalaseleyo weevithamini ze-B-complex, kuquka i-thiamin, i-riboflavin, kunye ne-niacin, ezibalulekileyo ekugcineni amanqanaba amandla, ukusebenza kakuhle kwemithambo-luvo, kunye nenkqubo yomzimba yokuzikhusela enamandla. Ukongeza, iiShiitake zizityebi kwiiminerali ezifana ne-copper, i-selenium, kunye ne-zinc, ezidlala indima ebalulekileyo ekuxhaseni imisebenzi eyahlukeneyo yomzimba kunye nokuqinisa impilo-ntle iyonke.
I-Shiitake ineekhalori eziphantsi. Ikwabonelela ngefayibha eninzi, kunye neevithamini ze-B kunye neeminerali ezithile.
Izondlo ezikwi-shiitake eyomileyo ezi-4 (iigram ezili-15) zezi:
Iikhalori: 44
Iicarbohydrate: 11 grams
Ifayibha: 2 grams
Iiproteni: 1 gram
I-Riboflavin: 11% yexabiso lemihla ngemihla (DV)
I-Niacin: 11% ye-DV
Ithusi: 39% ye-DV
IVithamin B5: 33% ye-DV
I-Selenium: 10% ye-DV
IManganese: 9% ye-DV
I-Zinc: 8% ye-DV
IVithamin B6: 7% ye-DV
I-Folate: 6% ye-DV
IVithamin D: 6% ye-DV
Ukongeza, i-shiitake inee-amino acid ezininzi ezifanayo nezenyama.
Zikwanama-polysaccharides, ama-terpenoid, ama-sterols, kunye nama-lipids, amanye awo anefuthe lokukhulisa amasosha omzimba, ukunciphisa i-cholesterol, kunye nokuthintela umhlaza.
Ubungakanani beekhompawundi ezisebenzayo kwi-shiitake buxhomekeke kwindlela kunye nendawo apho amakhowa akhuliswa, agcinwa khona, kwaye alungiswa khona.
Zisetyenziswa Njani IiShiitake Mushrooms?
Iikhowa zeShiitake zisetyenziswa kabini - njengokutya nanjengezongezo.
I-Shiitake njengokutya okupheleleyo
Ungapheka nge-shiitake entsha neyomileyo, nangona eyomileyo ithandwa kancinci.
I-shiitake eyomileyo inencasa ye-umami eqatha ngakumbi kunaxa isandul’ ukukhiwa.
Incasa ye-umami ingachazwa njengencasa emnandi okanye enenyama. Idla ngokuthathwa njengencasa yesihlanu, kunye nencasa emnandi, emuncu, ekrakra, nenetyuwa.
Zombini iikhowa ze-shiitake ezomileyo nezintsha zisetyenziswa kwi-stir-fries, iisuphu, izityu, nezinye izitya.
I-Shiitake njengezongezo
Iikhowa zeShiitake bezisoloko zisetyenziswa kumayeza emveli aseTshayina. Zikwayinxalenye yezithethe zonyango zaseJapan, eKorea, naseMpuma Russia.
Kwizonyango zaseTshayina, i-shiitake kucingelwa ukuba ikhuthaza impilo nobomi obude, kunye nokuphucula ukujikeleza kwegazi emzimbeni.
Izifundo zibonisa ukuba ezinye zeekhompawundi ezisebenzayo kwi-shiitake zinokukhusela kumhlaza kunye nokudumba.
Nangona kunjalo, uninzi lwezifundo zenziwe kwizilwanyana okanye kwiityhubhu zovavanyo endaweni yabantu. Izifundo zezilwanyana zihlala zisebenzisa iidosi ezidlula kakhulu ezo abantu bebenokuzifumana ngokutya okanye izongezo.
Ukongeza, uninzi lwezongezo ezisekelwe kwikhowa ezithengiswayo azikavavanywa ukuba zinamandla kangakanani na.
Nangona izibonelelo ezicetywayo zithembisa, uphando oluthe kratya luyadingeka.
Zithini iingenelo zeShiitake Mushrooms kwimpilo?
Ukuphucula Inkqubo Yomzimba Yokuzikhusela:
Kwihlabathi lanamhlanje elikhawulezayo, kubalulekile ukuba nenkqubo yomzimba yokuzikhusela enamandla ukuze kuthintelwe izifo ezahlukeneyo. Amakhowa eShiitake ayaziwa ngokuba namandla okuqinisa amasosha omzimba. La makhowa amangalisayo aqulethe i-polysaccharide ebizwa ngokuba yi-lentinan, ephucula amandla amasosha omzimba okulwa nosulelo nezifo. Ukutya rhoqo amaShiitake kunokunceda ukuqinisa iindlela zokuzikhusela zomzimba wakho kunye nokunciphisa umngcipheko wokuba lixhoba lezifo eziqhelekileyo.
Izityebi kwi-Antioxidants:
Iikhowa zeShiitake zizaliswe zii-antioxidants ezinamandla, kuquka ii-phenols kunye nee-flavonoids, ezinceda ekunciphiseni ii-free radicals eziyingozi kwaye zikhusele iiseli zethu ekonakaleni kwe-oxidative. Ezi antioxidants ziye zanxulunyaniswa nomngcipheko ophantsi wezifo ezingapheliyo ezifana nesifo sentliziyo, isifo seswekile, kunye neentlobo ezithile zomhlaza. Ukufaka iikhowa zeShiitake ekutyeni kwakho kunokukunika ukhuselo lwendalo kumonakalo weseli kwaye kukhuthaze ubomi obude.
Impilo yeNtliziyo:
Ukuthatha amanyathelo okuzikhusela ukuze ugcine intliziyo yakho isempilweni kubaluleke kakhulu, kwaye iikhowa zeShiitake zinokuba ngumhlobo wakho ekufezekiseni le njongo. Abaphandi bafumanise ukuba ukutya iiShiitake rhoqo kunokunceda ukulawula amanqanaba e-cholesterol ngokunciphisa ukuveliswa kwe-cholesterol "embi" ye-LDL ngelixa kunyusa i-cholesterol "elungileyo" ye-HDL. Ngaphezu koko, ezi khowa ziqulathe iikhompawundi ezibizwa ngokuba zii-sterols ezithintela ukufunxwa kwe-cholesterol emathunjini, nto leyo enceda ngakumbi ekugcineni inkqubo yentliziyo esempilweni.
Ulawulo lweShukela egazini:
Kwabo banesifo seswekile okanye abo baxhalabele ukulawula iswekile egazini, amakhowa eShiitake anika isisombululo esithembisayo. Ane-carbohydrate ephantsi kwaye atyebile kwi-fiber yokutya, enokunceda ukulawula amanqanaba eswekile egazini. Ukongeza, iikhompawundi ezithile ezikhoyo kwiShiitakes, ezifana ne-eritadenine kunye ne-beta-glucans, zibonakalisiwe ukuba ziphucula uvakalelo lwe-insulin kwaye zinciphisa umngcipheko wokuxhathisa i-insulin, nto leyo eyenza ukuba ibe lukhetho oluhle kubantu abafuna ukulawula amanqanaba eswekile egazini ngokwendalo.
Iimpawu zokuchasana nokudumba:
Ukudumba okungapheliyo kuqatshelwa ngakumbi njengenye yezinto ezibangela izifo ezahlukeneyo, kubandakanya isifo samathambo, izifo zentliziyo, kunye nomhlaza othile. Iikhowa zeShiitake zineempawu zendalo zokulwa nokudumba, ikakhulu ngenxa yokuba kukho izinto ezifana ne-eritadenine, i-ergosterol, kunye ne-beta-glucans. Ukufakwa rhoqo kweeShiitake ekutyeni kwakho kunokunceda ukunciphisa ukudumba, ukukhuthaza impilo engcono iyonke kunye nokunciphisa umngcipheko wezifo ezingapheliyo zokudumba.
Umsebenzi Wengqondo Ophuculweyo:
Njengoko sikhula, kuba yimfuneko ukuxhasa nokugcina impilo yengqondo. Iikhowa zeShiitake ziqulathe into eyaziwa ngokuba yi-ergothioneine, i-antioxidant enamandla enxulunyaniswe nokusebenza kwengqondo okuphuculweyo kunye nomngcipheko ophantsi weengxaki ze-neurodegenerative ezinxulumene nobudala ezifana nesifo sika-Alzheimer kunye nesifo sikaParkinson. Ngaphezu koko, iivithamini ze-B ezikhoyo kwiShiitakes zidlala indima ebalulekileyo ekugcineni ukusebenza kwengqondo okunempilo, ukuphucula ukucaca kwengqondo, kunye nokukhulisa inkumbulo.
Isiphelo:
Amakhowa eShiitake angaphezulu nje kokongezwa okumnandi ekutyeni kwaseAsia; anamandla okutya, anika izibonelelo ezininzi zempilo. Ukususela ekuqiniseni inkqubo yomzimba yokuzikhusela nokukhuthaza impilo yentliziyo ukuya ekulawuleni amanqanaba eswekile egazini nokuxhasa ukusebenza kwengqondo, amaShiitake azuze udumo lwawo njengokutya okuphezulu. Ngoko ke, qhubeka, wamkele la makhowa amangalisayo, kwaye uwavumele asebenze umlingo wawo kwimpilo yakho. Ukufaka amakhowa eShiitake ekutyeni kwakho yindlela emnandi nenempilo yokuphucula impilo yakho, ngomlomo omnye ngexesha.
Qhagamshelana nathi:
UGrace HU (uMphathi weNtengiso):grace@biowaycn.com
UCarl Cheng (i-CEO/uMphathi): ceo@biowaycn.com
Iwebhusayithi:www.biowaynutrition.com
Ixesha lokuthumela: Novemba-10-2023
