Amakhowa eMaitake: Isondlo, iZibonelelo zezeMpilo, Iziphumo ebezingalindelekanga kunye neRisipe

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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I-mushroom yamayeza yaziwa kakuhle ngeempawu zayo zokukhuthaza ezempilo ezisetyenzisiweyo ukunceda ukukhuthaza impilo iyonke ngamawaka eminyaka. I-Maitake mushroom luhlobo lwamakhowa amayeza aqhayisa ngezibonelelo ezininzi zempilo.

Ikhowa ye-Maitake (Grifola frondrosa) likhowa elidumileyo nelidliwayo eTshayina kodwa liyalinywa eJapan nakuMntla Melika. I-mushroom ikhula ngokwamaqela ezantsi kwe-oki, i-elm kunye nemithi yemephu [1] [Mbini] .

I-Maitake mushroom, ekwabizwa ngokuba sisikhukhukazi somthi, intloko yegusha kunye nentloko yenkunzi yegusha, zithathwa njengee-adaptogens-ezithetha ukuba zinamayeza anamandla anokunceda ekubuyiseleni ngokwendalo kunye nasekulungelelaniseni umzimba ukomeleza impilo iyonke.

I-mushroom weMaitake ineentsiba, inamagqabi amahle, ubuthathaka kunye nencasa yomhlaba edibanisa kakuhle kuzo zonke iintlobo zezitya.

Ixabiso lesondlo seMushroom

I-100 g yamakhowa ama-maitake aqukethe i-90.37 g yamanzi, i-31 kcal yamandla kwaye aqulathe:

• 1.94 g yeprotheni
• 0.19 g amanqatha
• 6.97 g icarbohydrate
• 2.7 g ifayibha
• 2.07 g iswekile
• 1 mg calcium
• 0.3 mg intsimbi
• 10 mg wemagniziyam
• I-phosphorus engama-74 mg
• 204 mg potassium
• 1 mg isodiyam
• 0.75 mg zinc
• 0.252 mg ubhedu
• 0.059 mg yemanganizi
• 2.2 mcg selenium
• 0.146 mg thiamine
• I-0.242 mg riboflavin
• 6.585 mg niacin
• I-0.27 mg ye-pantothenic acid
• 0.056 mg ivithamini B6
• 21 mcg folate
• I-51.1 mg yoline
• 0.01 mg ivithamini E
• 28.1 mcg ivithamin D

Izibonelelo zezeMpilo zeMaitake Mushroom

1. Yomeleza ukhuseleko

Ukutya i-mushroom ye-maitake kunokunceda ekwandiseni ukhuseleko lwakho ngokulwa nabahlaseli bangaphandle kunye nokukhusela umzimba wakho kwizifo. Amakhowa e-Maitake ane-beta-glucan, uhlobo lwe-polysaccharide, imolekyuli ende yee-carbohydrate enefuthe elihle kumzimba wamajoni omzimba. Isifundo se-vitro esipapashwe kwi Izibhengezo zoNyango lokuGuqulela ifumanise ukuba isicatshulwa se-maitake mushroom, xa sidityaniswe nesicatshulwa se-shiitake mushroom, besisebenza ngokuvuselela impendulo yomzimba. Nangona isifundo sibonakala sithembisa, uphando oluthe kratya luyafuneka ebantwini [3] .

2. Kunciphisa amanqanaba e-cholesterol

Izifundo ezaziwayo ziphakamise ukuba i-maitake mushroom inokunceda ekwehliseni amanqanaba e-cholesterol ngokwendalo. Uphononongo lwezilwanyana olupapashwe kwi- Ijenali yeOleo Science ifumanise ukuba isicatshulwa se-maitake mushroom besisebenza ngokunciphisa amanqanaba e-cholesterol kwiimpuku. Nangona kunjalo, uphando olongezelelweyo luyafuneka ebantwini [4] .

3. Ukunciphisa umngcipheko wesifo seswekile

Olunye uphononongo lwezilwanyana lubonisa ukuba i-maitake mushroom inokunciphisa amanqanaba eglucose egazini. Uphononongo luka-2015 olupapashwe kwi- Ijenali yaMazwe ngaMazwe ngamaKhowa oNyango ifumanise ukuba ama-mushroom ama-maitake anciphisa amanqanaba eglucose egazini kumagundane ane-2 yeswekile [5] . Olunye uphononongo lubonise iziphumo ezifanayo zokuba amakhowa e-maitake anezinto ezinamandla ezichasene nesifo seswekile ezinciphise amanqanaba eglucose egazini kwiimpuku zeswekile. [6] .

4. Ukulawula uxinzelelo lwegazi

Ukutya ii-maitake mushroom mihla le kunokunceda ukuzinzisa uxinzelelo lwegazi. Ngokophando olupapashwe kwi- Ijenali yaMazwe ngaMazwe yeeNzululwazi zezoNyango , iigundane ezazinikwe isicatshulwa se-maitake mushroom sinokunceda ukunciphisa uxinzelelo lwegazi olunxulumene nobudala [7] . Olunye uphononongo lubonise ukuba ukondla iigundane maitake mushroom iiveki ezisibhozo kunciphise uxinzelelo lwegazi [8]

5. Ngamana ukunyanga PCOS

I-Polycystic ovary syndrome (i-PCOS) sisifo sehomoni esibangela ukuba ii-ovari zandiswe apho ii-cysts ezincinci ziqala ukwenzeka kwimida engaphandle ye-ovari. I-PCOS yenye yezona zinto zixhaphakileyo zokungachumi kwabasetyhini.

Olunye uphando lubonisa ukuba ama-mushroom e-maitake anokusebenza ngokuchasene ne-PCOS kwaye anokunceda ekulweni ukungachumi. Uphononongo luka-2010 lufumanise ukuba isicatshulwa se-maitake mushroom sikwazile ukwenza i-ovulation kwizigulana ze-PCOS kwaye sasiphantse sasebenza njengamayeza emveli asetyenziselwa unyango lwe-PCOS [9] .

6. Ngamana unokulawula umhlaza

Izifundo zophando zibonise ukuba i-maitake mushroom inokuba nezinto zokulwa nomhlaza ezinokunceda ekuthinteleni nasekunyangeni umhlaza. Isicatshulwa seMaitake sinokunciphisa ukukhula kweeseli zomhlaza wamabele, ngenxa yobukho be-beta-glucan eyaziwa njenge-D-fraction kwi-mushroom efunyenwe inento yokulwa nesisu [10] [Shumi elinanye] [12] .

Olunye uphando lupapashwe kwi Ijenali yaMazwe ngaMazwe yoMhlaza ifumanise ukuba i-maitake mushroom inokucinezela ukukhula kwethumba kwiimpuku [13] .

Iziphumo ebezingalindelekanga zeMaitake Mushroom

Ukusetyenziswa kwe-maitake mushroom kuthathwa njengokukhuselekileyo. Nangona kunjalo, abanye abantu banokuphendula ngokuchaseneyo nakwikhowa. Olunye uphononongo luxele ukuba ii-maitake mushroom supplements zinokusebenzisana namayeza athile anjengeeswekile esehlisa amayeza kunye namayeza okucoca igazi [14] [Shumi elinantlanu] .

Ukongeza, akufuneki ukuba uyidle i-maitake mushroom kwiiveki ezimbini zoqhaqho olucwangcisiweyo.

Ukuba ukhulelwe okanye uncelisa, qhagamshelana nogqirha wakho ngaphambi kokutya ama-mushroom ama-maitake.

Ref umfanekiso: Healthline

Ungayisebenzisa njani iMushroom yaMaitake

Khetha amakhowa amatsha, amatsha kwaye aqinile kwaye uwahlambe ngokufanelekileyo ngaphambi kokuba uwasebenzise. Gcina amakhowa kwisingxobo sephepha kwifriji. Ungazongeza kwiisuphu, istry-fries, isaladi, ipasta, ipitsa, i-omelette kunye nezinye izitya.

Ukuba ucinga ukuthatha izongezo ze-mushroom ze-maitake, nxibelelana nogqirha ngaphambi kokungena.

Iresiphi yeeMushake zeMaitake

Amakhowa amaMaitake aMdaka waseThai [16]

Izithako:

• I-mushroom ye-maitake engama-900 g
• ¾ indebe yeoyile yomnquma
• ¼ indebe yeTamari
• Iiliki ezi-6 zinqunqwe zaziingceba
• 3 tbsp isiraphu yemephu
• 1 tsp umgubo wekhari
• 3 tbsp iwayini emhlophe
• ¼ tsp ityuwa yolwandle
• I-1/8 tsp yomhlaba omnyama

Indlela:

• Geza amakhowa ngokufanelekileyo kwaye uwasike. Emva koko uzibeke kwisitya se-casserole sokuhlamba.
• Yongeza zonke izithako ze-marinade kwi-blender kwaye udibanise kakuhle. Phalaza phezu kwamakhowe.
• Gubungela i-casserole ngeplastiki kwaye uyibeke kwifriji iiyure ezine.
• Emva koko yikhuphe kunye ne-grill ngaphezulu kobushushu obuphakathi kwicala ngalinye kangangemizuzu emi-3 ukuya kwezi-5 kwaye ukhonze.

Ref umfanekiso: ukuvuselelwa kwamakhowa

I-Horoscope Yakho Yangomso

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