Maoriro uye Utano Makomborero
Mushonga mitezo yemiti inonzi fungi. Kunyangwe, nenzira chaiyo, haisi yemiriwo, inoshandiswa uye inoshandiswa semiriwo. Kune mhando dzakawanda dzehowa, kubva kumucheto mutsvuku, crimini, shitake, portabella , enoki, makore nzeve, nezvimwe. Iyo mushanga yakakura yakadyarwa ndiyo portabella, inogona kukura kusvika masendimita matanhatu muhupamhi.
Mhaswa dzesango dzakawanda asi dzinogona kuunganidzwa uye kutengeswa nehuwandu hwezvinokwana purveyors. Aya marudzi ehowa ane simba rakasimba pasi kana nutty flavor.
Mushonga anowanikwa matsva, akaomeswa, kana makedheni. Zvitsva mushonga zvinowanikwa gore rose, uye nguva yepamusoro muUnited States iri munaApril kusvika munaJune. Mushonga emusango anowanikwa panguva yegore, kazhinji muzhizha nekuwa. Makomwa akaomeswa uye makedheni anogonawo kuwanikwa gore rose. Iko yakadekori yakaderera, yakakosha yemakinehydrates zvokudya zvinoshandiswa zvinogona kushandiswa zvakasiyana pakubika.
| Mushroom Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 mukombe yakasvibirira, zvidimbu kana zvimedu (70 g) | |
| Per Serving | % Daily Value * |
| Calories 15 | |
| Maorikiti anobva kuFat 2 | |
| Total Fat 0.2g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0.1g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 4mg | 0% |
| Potassium 222.6mg | 6% |
| Carbohydrate 2.3g | 1% |
| Dietary Fiber 0.7g | 3% |
| Sugars 1.2g | |
| Puroteni 2.2g | |
| Vitamini A 0% · Vitamin C 3% | |
| Calcium 0% · Iron 11% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Imwe kapu yemuyu mushanga unenge ine makori 15 chete uye 2.3 magamu e-carbohydrate, zvichiita kuti ive yakadekori yakaderera, yakadekiswa kabhaidhide zvokudya zvokudya. Mushonga zvakarewo mavara akanaka, kunyanya fiber, sola-glucan.
Health Benefits
Mbeu izere nemavitamini nemaminera. Iyo yakanaka chaizvo inopa mhangura, niacin (vitamini B3), pantothenic acid (vitamini B5), potasium, uye simbi.
B mavitamini anobatsira pakusunungurwa kwesimba kubva kuma carbohydrate, mapuroteni, uye mafuta.
Mhangura inobatsira mukugadzira magetsi uye kushandiswa kwesimbi. Inogadzirisawo kuvimbika kwehutano hunoshandiswa uye hunobatsira mishonga inorwisa antioxidant.
Potassium inokosha pakuchengetedza mvura yakasviba uye electrolyte. Inotarisirwawo kuti uve nehutano hwakanaka uye hutsika hutsika uye inogona kubatsira kuderera ropa.
Iron inonzi mineral inodiwa pakugadzira hemoglobin, DNA, amino acids, neurotransmitters, uye mamwe mahomoni. Izvo zvinotonyanya kukoshesa kuchengetedza zvirwere zvemuviri.
Mukuwedzera kune akawanda mavitamini uye amaminera mushroom ane, akawanikwawo ane huwandu hwakawanda hwezvimwe zvinokonzera antioxidant zvinogona kubatsira kudzivirira mamwe kanzira.
Mibvunzo Inowanzoitika
Ko mushonga wemhasango wakachengeteka kudya here? Mamwe mahowa emusango anofa, naizvozvo, hazvikurudzirwi kuti ugare uchiunganidza mushwa wekudya iwe pachako kuti udye. Mamwe mahowa emusango ayo anotengeswa nemafuta anoremekedzwa akachengeterwa kudya.
Ko mushroom mbwa akachengeterwa kudya here? Vanhu vazhinji vanoshandisa mushroom, zvakadai sebhokisi chena, kuti vadzike uye vagoisa mumashizha matsvuku. Kunyange zvazvo izvi zvakanaka, dzimwe nyanzvi dzinoti iwe uri nani pane kubika mushwa. Chikonzero cheizvi maviri.
Kubika mushroom kunobatsira kusunungura mavitamini nemaminera mu mushroom. Mukuwedzera, zvimwe zvakasiyana zvehombwe mushwa zvine zviduku zviduku, zvinosanganisira boka rinotaridzika checenogenic, iro rinoparadzwa kuburikidza nekubika.
Kuchengeta nekuchengetedza
Paunenge uchitenga mushwa, tsvaga mushonga hutsva hwakachena uye husina zvipembenene, zvakadai semafuta akaoma, ane mvura uye kuora.
Zvitsva mushonga zvinogona kuchengetwa mufiriji mumubhodhoro wakazaruka kwemazuva mashanu. Usavashambidza kusvikira usati watoshandisa.
Mushroom akaomeswa anogona kuchengetwa munzvimbo yakachena, yakaoma kwemwedzi. Kuti uzvishandise, zvidire mumvura inodziya kwemaminitsi gumi kusvika makumi maviri.
Canned mushroom inogona kuchengetwa kusvikira zuva rayo rapera uye inofanira kucheneswa musati yashandisa kubvisa imwe sodium.
Nzira Dzakanaka Dzakagadzirira Mushroom
Mbeu inogona kubikwa nenzira dzakasiyana-siyana, kusanganisira kubvongodza, kubika, kubika, kutengesa, uye kunya. Iyo inofadza, zvinomera zvezvirimwa zvinoshandiswa zvinogona kuwedzera mavara, kunaka, uye zvinhu zvekudya. Shandisa mushroom paunogadzira masukisi, mashizha, uye masuka, kana kuti kungozvicheka, uzviise, uye uzviwedzere kune zviyo, mbatata, kana mazai evha.
Mushroom makapu anoshumira semotokari yakanaka yekuputika. Mushonga wehowa anogona kuchengetedza kupararira uye kuputika, kana kuti anogona kubikwa nemamwe marudzi ekugadzira, zvakadai segungwa kana cheeses yakasanganiswa nemashira, zvinonhuwira, nemiriwo.
Recipes
Tanga zuva rako neprotheni uye fiber-rich rich eta dish kana kuti mapeji yako huru maitiro nechepamhi yemasewa akachekwa. Pamusoro pe pizza ane utano newawawaini kana kuwedzera kumativi ako. Vashandise sechinotsiva nyama kana uri kutarisa kutevera zvinomera zvemiti kana vegan chirongwa chekudya. Zvechokwadi, iwe unogona kuwedzera kwavari pane chero chinhu. Kuti uitange, edza iyi farro nehowa, thyme, uye balsamic vhiniga dhaka kana steak uye mushroom kababs.
> Sources:
> American Academy of Nutrition uye Dietetics. Fara pamwe nefunghi: gadzira chikafu chako nehowa.
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Mupata weUpper Sadle, NJ: Prentice Hall, 2003: 628-629.
> Linus Pauling Institute. Micronutrients for Health.
> Linus Pauling Institute. Pantothenic Acid.