Melemo ea lik'halori le tsa bophelo bo botle
Li-mushroom ke litho tsa limela tse bitsoang fungus. Le hoja, ka litsebo, ha li meroho, li sebelisoa mme li sebelisoa e le meroho. Ho na le mefuta e mengata ea li-mushroom, ho tloha ka konopo e tšoeu, crimini, shitake, portabella , Enoki, tsebe ea leru, le ho feta. Se-mushroom e kholo ka ho fetisisa ke portabella, e ka hōlang ho fihlela e le bophara ba lisenthimithara tse 6.
Li-mushroom tse hlaha ke tse sa tloaelehang empa li ka bokelloa le ho rekisoa ke batho ba ikhethileng ba nang le mekhoa e metle. Mefuta ena ea li-mushroom e na le tatso e matla ea lefatše kapa ea linate.
Li-mushroom li fumaneha, tse omisitsoeng kapa tse entsoeng ka makotikoting. Li-mushroom tse ncha li fumaneha selemo se seng le se seng, 'me nako ea tlhōrō ea United States e ntse e le ka April ho fihlela ka June. Li-mushroom tse hlaha li fumaneha ka linako tse ling, hangata nakong ea lehlabula le ho oa. Li-mushroom tse omisitsoeng le tse nang le makotikoting li ka fumanoa selemo se seng le se seng. Li na le lik'halori tse tlaase, lijo tse tlaase tsa lik'habohaedreite tse ka sebelisoang ka ho fapana ho pheha.
| Li-mushroom Linnete tsa phepo e nepahetseng | |
|---|---|
| Ho Sekoa Boima ba 1 senoelo, likotoana kapa lilae (70 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 15 | |
| Lik'halori tse tsoang Fat 2 | |
| Total Fat 0.2g | 0% |
| Fatouated Fat 0g | 0% |
| Polyunsaturated Fat 0.1g | |
| Monatsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 4mg | 0% |
| Potasiamo 222.6mg | 6% |
| Lik'habohaedreite 2.3g | 1% |
| Fiber Diet 0.7g | 3% |
| Litlhapi 1.2g | |
| Protein 2.2g | |
| Vithamine A 0% · Vithamine C 3% | |
| Calcium 0% · Iron 11% | |
* Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Senoelo se seng sa li-mushroom tse tala li na le lik'hilojule tse 15 feela le ligrama tse 2,3 tsa lik'habohaedreite, e leng se etsang hore e be khalori e tlaase, e tlaase lijo tse nang le lik'habohaedreite. Li-mushroom le tsona li na le mohloli o motle oa fiber, haholo-holo fiber e tsitsitseng, beta-glucan.
Melemo ea Bophelo
Li-mushroom li tletse li-vithamine le liminerale. Li na le mohloli o motle haholo oa koporo, niacin (vithamine B3), acid ea pantothenic (vithamine B5), potasiamo le tšepe.
Li-vithamine tsa B li thusa ho lokolloa ha matla ho tsoa lik'habohaedreite, liprotheine le mafura.
Koporo e thusa ka tlhahiso ea matla le tšebeliso ea tšepe. E boetse e boloka botšepehi ba linama tse kopanetsoeng le ho thusa likokoana-hloko tsa antioxidant.
Potassium ke ea bohlokoa bakeng sa ho boloka tekanyo ea metsi le motlakase. E boetse e hlokoa bakeng sa ho khanna hantle ka methapo le mesifa le ho thusa ho fokotsa khatello ea mali.
Iron ke sesebelisoa se hlokahalang bakeng sa ho qaptjoa ha hemoglobin, DNA, amino acid, li-neurotransmitters le lihomone tse itseng. Hape ke habohlokoa ho boloka tsamaiso ea 'mele ea boitshireletso ea' mele.
Ho phaella ho li-vithamine tse ngata le liminerale tse nang le li-mushroom, li fumanoe li e-na le likarolo tse phahameng tsa metsoako ea antioxidant e ka thusang ho thibela likokoana-hloko tse ling.
Lipotso tse tloaelehileng
Na li-mushroom tse hlaha li sireletsehile ho ja? Li-mushroom tse ling tsa naha li bolaea, ka hona, ha ho eletswe hore u bokelle li-mushroom u le mong hore u li je. Li-mushroom tse ling tsa naha tse rekisoang ke li-purveyor tse hlomphehang li sireletsehile hore li je.
Na li-mushroom tse tala li sireletsehile ho ja? Batho ba bangata ba sebelisa li-mushroom, tse kang letšoao le tšoeu, ho koala le ho kenya li salate tse tala. Ha ho ntse ho le joalo, litsebi tse ling li bontša hore u molemo ho pheha li-mushroom. Lebaka la sena ke tse peli.
Ho pheha li-mushroom ho thusa ho lokolla mavithamine le liminerale ka li-mushroom. Ho phaella moo, mefuta e itseng ea li-mushroom tse tala li na le chefo e nyenyane, ho kenyeletsa le sehlopha se nkoang e le kankere, e senyehileng ka ho pheha.
Ho nka le ho boloka
Ha u reka li-mushroom, batla li-mushroom tse hloekileng le tse se nang maqeba, tse kang libaka tse bonolo, tse mongobo le ho senya.
Li-mushroom tse ncha li ka bolokoa ka sehatsetsing ka setsing se bulehileng ka matsatsi a ka bang mahlano. U se ke ua li hlatsoa ho fihlela pele u sebelisa.
Li-mushroom tse omisitsoeng li ka bolokoa sebakeng se pholileng, se omileng ka likhoeli. E le hore u li sebelise, li koahe metsing a futhumetseng metsotso e 10 ho isa ho e 20.
Li-mushroom tse nang le makotikoting li ka bolokoa ho fihlela letsatsi la tsona le fela 'me li lokela ho hlatsoa pele li sebelisoa ho felisa sodium e' ngoe.
Mokhoa o Molemo oa ho Lokisetsa Li-mushroom
Li-mushroom li ka phehoa ka mekhoa e sa tšoaneng, tse kenyelletsoang, ho baka, ho kopanya, ho saute le ho chesa. Ke motsoako o motle, oa meroho o ka eketsang litlolo, tatso le lijo. Sebelisa li-mushroom ha u etsa li-sauces, li-stew, le li-soups, kapa u li phunyeletse feela, u li rute, u li kenyetse ka lijo-thollo, litapole kapa lijana tsa mahe.
Li-caps tsa li-mushroom li sebetsa e le koloi e ntle ea ho pata. Li-mushroom tse mongobo li ka tšoara likokoana-hloko le li-dips, kapa li ka kojoa ka mefuta e meng ea lintho tse ling tse kang lijoe tsa leoatle kapa li-cheeses tse kopantseng le litlama, linoko le meroho.
Li-recipe
Qala letsatsi la hau ka liprotheine tse nang le mahe a linotsi kapa tse nang le marang-rang kapa phaello ea hau e kholo ka lehlakoreng la li-mushroom tse halikiloeng. Pizza e phetseng hantle e nang le li-mushroom kapa u e kenye mahlakoreng a hau. E sebedise e le sebaka sa nama haeba u batla ho latela moralo oa lijo oa meroho kapa vegan. Ha e le hantle, u ka ba eketsa ho eng kapa eng. E le ho qala, leka farro ena ka li-mushroom, thyme le veine ea balsame kapa li-mushroom kababs.
> Mehloli:
> American Academy of Nutrition le Dietetics. Thabela ka funghi: khahlisa lijo tsa hau le li-mushroom.
> Labensky, SR, Hause, AM. Ho pheha: Buka ea lithuto tsa limela tsa tlhaho. 3rd ed. Nōka ea Upper Sadle, NJ: Prentice Hall, 2003: 628-629.
> Linus Pauling Institute. Micronutrients bakeng sa Bophelo bo Botle.
> Linus Pauling Institute. Pantothenic Acid.