Madalitso ndi Zaumoyo Zaumoyo
Bowa ndi mbewu zomwe zimatchedwa fungi. Ngakhale, makamaka, si masamba, amagwiritsidwa ntchito ndipo amagwiritsidwa ntchito ngati masamba. Pali mitundu yambiri ya bowa, kuchokera ku batani yoyera, crimini, shitake, portabella , Enoki, mtambo wamtambo, ndi zina. Bowa lalikulu kwambiri omwe amalimidwa ndi portabella, yomwe imatha kukula mpaka masentimita 6.
Nkhumba zakutchire ndizochepa koma zimatha kusonkhanitsidwa ndi kugulitsidwa ndi zopanga mankhwala. Mitundu ya bowayi imakhala ndi mavitamini amphamvu a earthy kapena nutty.
Bowa amapezeka atsopano, zouma, kapena zamzitini. Bowa watsopano amapezeka chaka chonse, ndipo nyengo yowonjezereka ku United States ikukhala April mpaka June. Bowa wam'tchire amapezeka nyengo, nthawi zambiri m'chilimwe ndi kugwa. Bowa wouma ndi zam'chitini amatha kupezeka chaka chonse. Iwo ndi otsika khalori, otsika kagawodireti chakudya choyenera chomwe chingagwiritsidwe ntchito mosiyana pakuphika.
| Zowawa Zakudya Zakudya | |
|---|---|
| Kutumikira Kukula 1 chikho chofiira, zidutswa kapena magawo (70 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Malori 15 | |
| Ma calories ochokera ku Fat 2 | |
| Total Mafuta 0.2g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0.1g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 4mg | 0% |
| Potaziyamu 222.6mg | 6% |
| Zakudya Zamadzimadzi 2.3g | 1% |
| Matenda a Zakudya 0.7g | 3% |
| Sugars 1.2g | |
| Protein 2.2g | |
| Vitamini A 0% · Vitamini C 3% | |
| Calcium 0% · Iron 11% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Bokosi limodzi la bowa yaiwisi lili ndi makilogalamu 15 okha ndi 2.3 magalamu a zakudya zamadzimadzimadzi, zomwe zimapangitsa kuti zikhale zotsika mtengo, zosakanikirana ndi zakudya zamagulu. Bowa ndizomwe zimayambitsa zitsulo, makamaka fiber, beta-glucan.
Ubwino wa Zaumoyo
Bowa uli ndi mavitamini ndi mchere. Ndizitsulo zabwino kwambiri zamkuwa, mavitamini B3, asidi a pantothenic (vitamini B5), potassium, ndi chitsulo.
Mavitamini a B amathandiza kutulutsa mphamvu kuchokera ku mavitamini, mapuloteni, ndi mafuta.
Mkuwa umathandizira kupanga magetsi ndi kugwiritsa ntchito chitsulo. Amakhalanso ndi mtima wosagawanika komanso amathandiza ma antizyidant enzymes.
Potaziyamu ndizofunika kuti mukhale ndi madzi okwanira komanso osakaniza. Ndiyenso amafunikanso kuti ayambe kutsogoloza mitsempha ndi minofu komanso akhoza kuchepetsa kuthamanga kwa magazi.
Iron ndi mchere wofunikira kuti pakhale kapangidwe ka hemoglobin, DNA, amino acid, neurotransmitters, ndi mahomoni ena. Ndikofunika kwambiri kuti tikhale ndi chitetezo chamthupi.
Kuwonjezera pa mavitamini ambiri ndi amchere omwe ali nawo, amapezeka kuti ali ndi mankhwala enaake omwe angathandize kupewa khansa.
Mafunso Odziwika
Kodi bowa zakutchire zimatha kudya? Bowa zina zakutchire ndi zakupha, choncho, sizingalangizedwe kuti muzisonkhanitsa bowa zakutchire nokha kuti mudye. Ntchentche zina zakutchire zomwe zimagulitsidwa ndi zotupa zotchuka zimakhala zotetezeka kudya.
Kodi bowa yaiwisi ndi otetezeka kudya? Anthu ambiri amagwiritsa ntchito bowa, monga batani yoyera, kuti azidula ndi kuika mu saladi zakuda. Ngakhale izi ziri bwino, akatswiri ena amanena kuti muli bwino kuphika bowa. Chifukwa cha izi ndi ziwiri.
Kuphika bowa kumathandiza kumasula mavitamini ndi mchere mu bowa. Kuonjezera apo, mitundu yosiyanasiyana ya bowa wobiriwira uli ndi poizoni wochepa, kuphatikizapo kampani yomwe imagwidwa ndi khansa, yomwe imawonongedwa kupyolera mukuphika.
Kusaka ndi Kusungirako
Mukamagula bowa, funani bowa watsopano omwe muli oyera komanso opanda zilema, monga malo ofewa, ozizira komanso osakanikirana.
Bowa watsopano akhoza kusungidwa mu firiji mu chidebe chotseguka kwa masiku asanu. Musasambe iwo mpaka mutangogwiritsa ntchito.
Bowa wouma akhoza kusungidwa pamalo ozizira, owuma kwa miyezi. Kuti muwagwiritse ntchito, onetsetsani madzi otentha kwa mphindi 10 mpaka 20.
Bowa wam'chitini akhoza kusungidwa mpaka tsiku lawo lomaliza ndipo ayenera kutsukidwa asanayambe kuchotsa sodium.
Njira Zabwino Zokonzekera Bowa
Bowa ukhoza kuphikidwa m'njira zosiyanasiyana, kuphatikizapo kuphika, kuphika, kuyamwa, kugawa, ndi kuwotcha. Ndizomwe zimapangitsa kuti thupi likhale labwino kwambiri, lomwe limatha kuwonjezera maonekedwe, zokoma, ndi zakudya. Gwiritsani ntchito bowa mukamapanga msuzi, mitsempha, ndi msuzi, kapena muziwadula, kuwasungira, ndi kuwawonjezera ku mbewu, mbatata, kapena mazira.
Makapu a bowa amatha kukhala galimoto yabwino yopangira zinthu. Bowa wambiri ukhoza kufalikira ndi kusakaniza, kapena akhoza kuphikidwa ndi zinthu zina, monga nsomba kapena tchizi zosakaniza ndi zitsamba, zonunkhira, ndi masamba.
Maphikidwe
Yambani tsiku lanu ndi mapuloteni olemera a ma puloteni ndi owonjezera. Pezza wapamwamba ndi bowa kapena kuwonjezera pa mbali zanu. Gwiritsani ntchito m'malo mwa nyama ngati mukuyang'ana kutsata ndondomeko yodyera chakudya. Zoonadi, mukhoza kuziwonjezera pa chilichonse. Kuti muyambe, yesani farro iyi ndi bowa, thyme, ndi vinyo wosasa wa basamu kapena steak ndi bowa kababs.
> Zotsatira:
> American Academy of Nutrition ndi Dietrotics. Sangalalani ndi funghi: zokongoletsa zanu ndi bowa.
> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 628-629.
> Linus Pauling Institute. Micronutrients for Health.
> Linus Pauling Institute. Pantothenic Acid.