Emma Miller
Ungavumeli ubukhulu bawo obuncane bukukhohlise: amakhowe ayakwazi ukwenza izimangaliso zangempela.
Kunezingxoxo eziningi mayelana nemiphumela emihle nemibi yamakhowe. U-Inna Vasylyk, isazi sokudla okunempilo, umeluleki wendlela yokuphila enempilo, nomeluleki bazimisele ukuqeda zonke izinganekwane futhi bakhulume amaqiniso athakazelisayo.
Ekhasini lakhe le-Instagram, uchwepheshe ukhulume ngezakhiwo ezizuzisayo zamakhowe futhi wabelane ngemiphumela yocwaningo lwakhe. Uthi lo mkhiqizo unenani elikhulu lokudla okunempilo, ngakho-ke akufanele usabe, kodwa ukhululeke ukukufaka ekudleni kwakho kwansuku zonke.
Kungani amakhowe elungile kuwe
Isikhungo Sikazwelonke Sezibalo Nezempilo e-United States senze ucwaningo ngokusetshenziswa kwamakhowe. Kwakuhilela izingane ezingu-10,000 9 ezineminyaka engu-18 kuya kwengu-84. Nsuku zonke, zazidla amagremu angu-1 amakhowe e-oyster, noma ingxube yamakhowe e-porcini namakhowe, ngesilinganiso esingu-1:.
Imiphumela yocwaningo yayimangalisa nje, njengoba ifakazela ukuthi ukusetshenziswa kwamakhowe kugcwalisa umzimba ngezinto eziwusizo, kuhlanganise
- i-fiber 5 - 6%;
- ithusi 24 - 32%;
- i-phosphorus 6%;
- i-potassium 12 - 14%;
- i-selenium 13 - 14%;
- i-zinc 5 - 6%;
- amavithamini B1 (4.07%), B2 (13 – 15%), B3 (13 – 14%), B6 (4.64%);
- i-choline 5 - 6%;
- insimbi 2.32%;
- i-folate 3.66%.
Naphezu kokuqukethwe okuphezulu kwezakhi, ukusetshenziswa kwamakhowe akuthinti okuqukethwe kwekhalori yesitsha, okuqukethwe kwama-carbohydrate, amafutha agcwele, ne-sodium.
Izakhiwo eziwusizo zamakhowe
- Phakathi kwezinzuzo zokudla amakhowe okuqukethwe okuphezulu kwe-beta-glucan, i-fiber engavikela kumdlavuza futhi ibe nomthelela omuhle emzimbeni. Ngaphezu kwalokho, kuyasiza ukwehlisa i-cholesterol ye-LDL (okubhekwa njengeyingozi), ama-triglycerides, noshukela. Lolu hlobo lwefayibha lukwenza uzizwe ugcwele isikhathi eside.
- Amakhowe aqukethe i-phytonutrients esebenzayo kanye nama-antioxidants, okuyi-ergothioneine ne-glutathione. Kuyafaneleka ukukhumbula ukuthi banesibopho sempilo yamangqamuzana akho futhi balwe ngokuphumelelayo nokuvuvukala.
- Amakhowe nawo ayazuzisa ngokuba namaprotheni amaningi, ahlinzeka umzimba ngama-amino acid abalulekile, kanye ne-glutamic acid, enikeza amakhowe ukunambitheka kwawo kwe-umami. Yilokhu kunambitheka okukhonjwa ngokunambitheka kwenyama noma amaprotheni. Ngakho-ke lo mkhiqizo uzoba usizo ikakhulukazi kulabo abadla ukudla okusekelwe esitshalweni.
Isazi sokudla okunempilo u-Inna Vasylyk utusa ukugxila ezinhlotsheni zamakhowe ezilandelayo: amakhowe oyster, ama-champignon, ama-chanterelles, amakhowe e-porcini, ama-Chinese reishi, ama-shiitake, ama-maitake aseJapane, namagugu.
