Amakhowe kaMaitake: Ukudla okunomsoco, Izinzuzo Zezempilo, Imiphumela emibi kanye neresiphi

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Amakhowe okwelapha aziwa kakhulu ngezakhiwo zawo ezinhle ezikhuthaza impilo ezisetshenziselwe ukusiza ukukhuthaza impilo yonke izinkulungwane zeminyaka. I-Maitake mushroom wuhlobo lwamakhowe okwelapha elinezinzuzo eziningi zezempilo.

I-Maitake (Grifola frondrosa) mushroom iyikhowe elidliwayo elidumile elivela eChina kodwa futhi liyatshalwa eJapan naseNyakatho Melika. Amakhowe akhula ngamaqoqo ezansi kwezihlahla ze-oki, ze-elm neze-maple [1] [okubili] .

I-Maitake mushroom, eyaziwa nangokuthi isikhukhukazi sezinkuni, ikhanda lezimvu nenhloko yenqama, kubhekwa njenge-adaptogens - okusho ukuthi iqukethe izinto ezinamandla zokwelapha ezingasiza ekubuyiseleni ngokwemvelo nasekulinganiseni umzimba ukuthuthukisa impilo yonke.

I-Maitake mushroom ibukeka inezimpaphe, ibukeka ifudumele, ukuthungwa okuntekenteke kanye nephunga lomhlaba elihlangana kahle kuzo zonke izinhlobo zezitsha.

Inani Elinomsoco Wekhowe

I-100 g yamakhowe ama-maitake aqukethe amanzi angama-90.37 g, amandla angama-31 kcal futhi aqukethe futhi:

• 1.94 g amaprotheni
• 0,9 g amafutha
• 6.97 g carbohydrate
• 2.7 g fibre
• 2.07 g ushukela
• 1 mg calcium
• 0.3 mg insimbi
• 10 mg magnesium
• 74 mg phosphorus
• 204 mg potassium
• 1 mg sodium
• 0.75 mg zinc
• 0.252 mg ithusi
• 0.059 mg we-manganese
• 2.2 mcg selenium
• I-0.146 mg thiamine
• 0.242 mg riboflavin
• 6.585 mg niacin
• 0.27 mg i-pantothenic acid
• 0.056 mg uvithamini B6
• I-21 mcg folate
• 51.1 mg choline
• 0.01 mg uvithamini E
• 28.1 mcg uvithamini D

Izinzuzo Zezempilo Zekhowe LaMaitake

1. Kuqinisa amasosha omzimba

Ukudla amakhowe we-maitake kungasiza ekwandiseni amasosha omzimba wakho ngokulwa nabahlaseli bakwamanye amazwe nokuvikela umzimba wakho ezifweni. Amakhowe amaMaitake aqukethe i-beta-glucan, uhlobo lwe-polysaccharide, i-molecule ende yama-carbohydrate enomphumela omuhle kumasosha omzimba. Ucwaningo lwe-in vitro olushicilelwe ku- Izitatimende Zemithi Yokuhumusha ithole ukuthi ukukhishwa kwama-mushroom ama-maitake, lapho kuhlanganiswa nokukhishwa kwamakhowe e-shiitake, kuphumelele ekuvuseleleni impendulo yomzimba. Yize ucwaningo lubukeka luthembisa, olunye ucwaningo luyadingeka kubantu [3] .

2. Yehlisa amazinga e-cholesterol

Ucwaningo oluphawuliwe luye lwasikisela ukuthi i-maitake mushroom ingasiza ekwehliseni amazinga e-cholesterol ngokwemvelo. Ucwaningo lwesilwane olushicilelwe ku- Ijenali ye-Oleo Science ithole ukuthi i-maitake mushroom ekhishwe ibisebenza ngempumelelo ekwehliseni amazinga e-cholesterol kumagundane. Kodwa-ke, ezinye izifundo zocwaningo ziyadingeka ebantwini [4] .

3. Kwehlisa ingozi yesifo sikashukela

Ezinye izifundo zezilwane ziphakamisa ukuthi i-maitake mushroom ingehlisa amazinga eglucose egazini. Ucwaningo lwango-2015 olushicilelwe ku- Ijenali Yomhlaba Wonke Yamakhowe Okwelapha ithole ukuthi ama-maitake mushroom anciphise amazinga eglucose egazini kumagundane ane-type 2 diabetes [5] . Olunye ucwaningo lukhombise imiphumela efanayo yokuthi amakhowe ama-maitake anezakhi ezinamandla ezilwa nesifo sikashukela ezehlisa amazinga eglucose egazini kumagundane esifo sikashukela [6] .

4. Ilawula umfutho wegazi

Ukudla amakhowe ama-maitake nsuku zonke kungasiza ekuqiniseni amazinga wegazi. Ngokwesifundo esishicilelwe kufayela le- Ijenali Yomhlaba Wonke Yezesayensi Yezokwelapha , amagundane anikezwe ukukhishwa kwama-mushroom ama-maitake angasiza ekunciphiseni umfutho wegazi ophezulu ohlobene nobudala [7] . Olunye ucwaningo lukhombisile ukuthi ukondla amagundane maitake mushroom amasonto ayisishiyagalombili kunciphise umfutho wegazi [8]

5. Ingahle ilaphe i-PCOS

I-Polycystic ovary syndrome (i-PCOS) yisifo se-hormonal esibangela ukuthi ama-ovari akhuliswe lapho ama-cysts amancane aqala ukwakha emaphethelweni angaphandle ama-ovari. I-PCOS ingenye yezimbangela ezivame kakhulu zokuzala kwabesifazane.

Olunye ucwaningo lubonisa ukuthi amakhowe ama-maitake angasebenza ngokumelene ne-PCOS futhi angasiza ekulweni nokungabi nenzalo. Ucwaningo lwango-2010 lwathola ukuthi ukukhishwa kwama-mushroom ama-maitake kwakwazi ukudala ukuvuthwa kweziguli ze-PCOS futhi kwakucishe kube nempumelelo njengemithi yendabuko esetshenziselwa ukwelashwa kwe-PCOS [9] .

6. Sengaphatha umdlavuza

Ucwaningo luye lwabonisa ukuthi i-maitake mushroom ingaqukatha izakhiwo ezilwa nomdlavuza ezingasiza ekuvikeleni nasekwelapheni umdlavuza. Ukukhishwa kwe-Maitake kunganciphisa ukukhula kwamangqamuzana omdlavuza webele, ngenxa yokuba khona kwe-beta-glucan eyaziwa njenge-D-fraction kukhowe etholakale inomsebenzi wokulwa nesimila [10] [ishumi nanye] [12] .

Olunye ucwaningo olushicilelwe ku- Ijenali Yomhlaba Wonke Yomdlavuza ithole ukuthi i-maitake mushroom ingahle icindezele ukukhula kwesimila kumagundane [13] .

Imiphumela emibi Yekhowe LeMaitake

Ukusetshenziswa kwekhowe le-maitake kubhekwa njengokuphephile. Kodwa-ke, abanye abantu bangaba nokungezwani komzimba nekhowe. Olunye ucwaningo lubike ukuthi izengezo ze-maitake mushroom zingahlangana nemithi ethile efana nemithi yokwehlisa ushukela egazini nemithi yokuncipha igazi [14] [ishumi nanhlanu] .

Ngokwengeziwe, akufanele udle amakhowe ama-maitake kungakapheli amasonto amabili wokuhlinzwa okuhleliwe.

Uma ukhulelwe noma uncelisa, xhumana nodokotela wakho ngaphambi kokudla amakhowe ama-maitake.

I-Ref yesithombe: Healthline

Ungayisebenzisa Kanjani I-Maitake Mushroom

Khetha amakhowe aphelele, amancane futhi aqinile uwageze kahle ngaphambi kokuwadla. Gcina amakhowe esikhwameni sephepha esiqandisini. Ungabangeza kumasobho, ama-stir-fries, isaladi, i-pasta, i-pizza, i-omelette nezinye izitsha.

Uma ngabe ucabanga ukuthatha izengezo zamakhowe ama-maitake, thintana nodokotela wakho ngaphambi kokukufaka.

Maitake Amakhowe Recipe

Amakhowe ase-Thai Marinated Maitake [16]

Izithako:

• Amakhowe angama-900 g
• ¾ indebe yamafutha omnqumo
• ¼ inkomishi tamari
• Ama-6 amasiki asikiwe aba izingcezu ezincane
• 3 tbsp isiraphu ye-maple
• 1 tsp i-curry powder
• 3 tbsp iwayini elimhlophe
• ¼ tsp usawoti wasolwandle
• 1/8 tsp upelepele omnyama

Indlela:

• Geza amakhowe kahle bese uwasika. Bese uzibeka endishini ye-casserole yokuhlanza.
• Faka zonke izithako ze-marinade ku-blender bese uyihlanganisa kahle. Thela phezu kwamakhowe.
• Vala i-casserole ngokugoqa ngepulasitiki bese uyibeka esiqandisini amahora amane.
• Bese uyikhipha bese uyosa ngokushisa okulingene okulingene ohlangothini ngalunye imizuzu emithathu kuya kwemihlanu bese ukhonza.

Ref Ref: ukuvuselelwa kwamakhowe

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