Howa hunoonekwa sezvokudya zvine utano here?

Nhanganyaya: Kukosha Kwekudya Kwehowa

Howa dzinowanzoonekwa semuriwo, asi chaizvoizvo imhando yefungi. Dzave dzichishandiswa mukubika kwemazana emakore uye dzinonyanya kukosha mune zvakawanda zvekudya pasi rose. Howa dzinozivikanwawo nekuda kwehutano hwadzo hwakawanda. Iwo ane mashoma macalorie, akakwira mune zvinovaka muviri, uye ane immune-inowedzera zvivakwa.

Yakaderera muMacalorie, Yakakwira muNutrients

Howa chikafu chine makoriori akapfuma mune zvinovaka muviri. Iwo akanakisa sosi yefiber, mapuroteni, uye akasiyana mavhitamini nemamineral. Imwe kapu yehowa yakachekwa ine macalorie gumi nemashanu chete, zvichiita kuti ive chikafu chakakodzera kune avo vari kutsvaga kuderedza uremu. Iyo yakakwira fiber yemukati yehowa inobatsirawo kuti ugare uchinzwa wakaguta uye kugutsikana kwenguva yakareba.

Yakapfuma muvhitamini uye zvicherwa

Howa inzvimbo yakawanda yevhithamini yakakosha uye mamineral. Izvo zvine vhitamini D, iyo yakakosha kune hutano hwemapfupa uye immune system. Iwo zvakare akapfuma mavhitamini eB, anosanganisira niacin, riboflavin, uye pantothenic acid, ayo anobatsira kutsigira metabolism yesimba. Uyezve, howa itsime rakanaka rezvicherwa zvakaita semhangura, potassium, uye selenium.

Immunity-Boosting Properties

Howa dzine beta-glucans, rudzi rwekabhohaidhireti yakaoma inotendwa kuti ine immune-boosting properties. Beta-glucans inobatsira kukurudzira immune system, iyo inogona kubatsira kudzivirira kubva kuhutachiona nezvirwere. Zvimwe zvidzidzo zvakaratidzawo kuti howa hunogona kunge huine anti-gomarara.

Antioxidant uye Anti-Inflammatory Effects

Howa dzine antioxidants, iyo inobatsira kudzivirira kubva kune oxidative kusagadzikana uye kukuvara kwemasero. Iwo zvakare sosi yakanaka yeanorwisa-kuzvimba makomisheni, ayo anogona kubatsira kuderedza kuzvimba mumuviri. Izvi zvinogona kubatsira kune avo vane mamiriro akadai se rheumatoid arthritis uye zvimwe zvirwere zvinoputika.

Inogona Kuderedza Cholesterol

Zvimwe zvidzidzo zvakaratidza kuti howa hunogona kuve nekugona kuderedza cholesterol. Izvi zvinogona kunge zviri nekuda kwekuvapo kwe beta-glucans uye mamwe makomisheni muhowa anobatsira kudzivirira kutorwa kwecholesterol muura. Kutsvakurudza kwakawanda kunodiwa kusimbisa izvi zvinogona kubatsira.

Mhedziso: Kubatanidza Howa muChikafu Chine Utano

Howa chikafu chinovaka muviri uye chinonaka chinogona kuiswa nyore mukudya kwakanaka. Izvo zvakaderera mumakoriyumu uye zvakakwirira mune zvinovaka muviri, zvichiita kuti zvive chikafu chakakodzera kune avo vari kutsvaga kuderedza uremu. Ivo zvakare vane akasiyana ehutano mabhenefiti, anosanganisira kusadzivirirwa-kukurudzira zvivakwa, antioxidant uye anti-kuzvimba mhedzisiro, uye zvingangoita cholesterol-kudzikisa mhedzisiro.

References: Zvidzidzo zveSainzi paMushrooms uye Hutano

1. Baars J, Kuiper D, van der Meer R. The immunomodulatory effects of beta-glucans: kuongorora kwezvinyorwa. Food Funct. 2014;5(6): 845-856.
2. Mattila P, Könkö K, Eurola M, et al. Bioavailability yevhitamini D2 kubva muhowa muvanhu vakuru vane hutano husina muserum 25-hydroxyvitamin D: muedzo wakarongeka. Eur J Clin Nutr. 2012;66(9): 965-971.
3. Hong SA, Kim K, Nam SJ, nevamwe. Kunwa howa uye njodzi yegomarara muvakadzi vepomenopausal: iyo Korean Women's Health Study. Int J Cancer. 2019;145(2): 405-415.
4. Jayachandran M, Xiao J, Xu B. Ongororo yakakosha pamusoro pehutano hunosimudzira mabhenefiti ehowa hunodyika kuburikidza negut microbiota. Int J Mol Sci. 2017;18(9): 1934.
5. Wang Y, Zhang J, Li Y, nevamwe. Anti-inflammatory zviitiko zvehowa: wongororo. Food Funct. 2017;8(10): 3754-3765.