Amakhowa aneentlobo ngeentlobo zeentlobo kunye noluhlu olubanzi ngokulinganayo lweenzuzo zezempilo. Zisetyenzisiwe kwiindawo zokutya kwihlabathi liphela ngenxa yokuguquguquka kwazo. Ngelixa olona hlobo luthandwayo iklasikhi kunye nesithandwa samakhowa amhlophe, igama elithi 'mushroom' lisetyenzisiwe ekuphumeni kwe-38,000 yeentlobo zefungus (nge I-PBS ). Ngelixa lamaxesha angaphambili, ukutya amakhowa ngamanye amaxesha yayiyindlela yentlekele- ukusweleka kukaKumkani uCharles VI woBukhosi obuNgcwele baseRoma kusenokwenzeka ukuba kwakubangelwa kukutya iindidi ezinetyhefu- kunikwe inyani yokuba ngoku zilinyiwe endaweni yokuqunjelwa. Yokufa ngokutya i-mushroom (ngaphandle kokuba ukhethe ngokwakho) ziphantsi kakhulu.
Namhlanje, bacingelwa ngakumbi njengokwandisa ubomi ekudleni kokutya kwaye banokunceda iinkqubo zomzimba entlokweni yakho, ukuya emathanjeni ezinyaweni zakho. Nantsi into eyenzekayo ukuba utya amakhowa yonke imihla.
Uya kufumana idosi yakho yemihla ngemihla ye-selenium
Amakhowa angumthombo olungileyo we-selenium, i-antioxidant encedisa umzimba ekuthomalaliseni ii-radicals zasimahla (nge Iindaba Zonyango Namhlanje ). Kwindebe nganye yamakhowa, uya kufumana phantse ii-micrograms ezili-9 ze-selenium-ukutya okucetyiswayo imihla ngemihla zii-micrograms ezingama-55. Izifundo ziye zafumanisa ukuba ukutya okuphezulu kwe-selenium kunxulunyaniswa namathuba asezantsi eqela lomhlaza kubandakanya iprotate, ikholon, ibele, kunye nomhlaza wemiphunga (nge Unyango lwezempilo ). Kubalulekile ukuba uqaphele ukuba isifundo sikwenze kwacaca ukuba ikhonkco lalomelele kuphela xa i-selenium ivela ngqo kwimithombo yokutya, hayi i-selenium evela kwizongezo.
Okwangoku, i-selenium ikwacingelwa ukuba ikhuthaza impilo yentliziyo, njengoko izifundo zifumene ukuba amanqanaba asezantsi e-selenium akhokelela kumngcipheko ophezulu wesifo sentliziyo. Iqela lezifundo ezingama-25 lifumanise ukuba ukonyuka kwepesenti ye-50 kumanqanaba e-selenium egazini kungqinelana neepesenti ezingama-24 eziphantsi kwengozi yesifo sentliziyo.
Uya kufumana i-potassium eninzi njengoko ungatya ibhanana
Kwikomityi nje ye-2/3 yekomityi ephekiweyo ye-portobello, kukho malunga nenani elifanayo le-potassium njengoko kukho ibhanana elinye eliqhelekileyo (nge Unyango lwezempilo ). Ngelixa oku kuyamangalisa, oko akuthethi ukuba akuyi kufuneka utye okunye ukutya ukuze uhlangane nexabiso lakho lemihla ngemihla le-potassium. Ikomityi enye yeeportobellos inika kuphela iipesenti ezili-9 zexabiso lemihla ngemihla, kodwa sisiqalo esihle (nge Idatha yam yokutya ). I-Potassium iyanceda ekulawuleni ukusebenza kwentliziyo, imithambo-luvo kunye nemisipha. Indima edlalwa yi-potassium ekusebenzeni kwemisipha iyabonakala. Ngapha koko, ukuba uqaphele ukuba ubusoloko ufumana iicramps ngelixa usenza umthambo, cinga ngokufaka ukutya kwamakhowa. Kuba ukunqongophala kwe potassium yenye yezinto ezinxulunyaniswa necramps zemisipha, ukonyusa umthamo wakho we potassium kunokunceda ukuthintela le ngxaki ibuhlungu (nge IYunivesithi yezoNyango yaseMzantsi Carolina ).
Nokuba ungutya imifuno, uya kufumana ivithamin D yakho
Amakhowa ngomnye wemithombo engeyiyo eyezilwanyana ivithamin D (nge I-BBC ). Abo bakhule ekukhanyeni kwe-ultraviolet banomxholo ophezulu kakhulu we-vitamin D (nge IBhunga lamakhowa ). Ukukhanya kwelanga kuguqula ikhompawundi efumaneka kwi-mushroom ebizwa ngokuba yi-ergosterol ibe sisixa esinamandla sevithamini D. Inye nje i-portobello idlula kuwe ixabiso lemihla ngemihla elicetyiswayo le-vitamin D.
I-Vitamin D ibalulekile kwimpilo yethambo kuba iyanceda ukukhuthaza ukufunxeka kwe-calcium kwindawo yokugaya (nge IZiko leSizwe lezeMpilo ). Nangona ikakhulu icingelwa njengevithamini enxulunyaniswa nenkqubo yamathambo, ivithamin D ikwanoxanduva lweminye imisebenzi emzimbeni, kubandakanya ukukhula kweseli, ukusebenza komzimba kunye nokusebenza kwemisipha. Kukwabizwa ngokuba kukulawula ukudumba.
Ingqondo yakho iya kukubulela
Tim Graham / Getty Izithombe Amakhowa athathelwa ingqalelo njengokutya kwengqondo ngenxa yezizathu ezininzi. Kwi-2019, uphononongo lufumanise ukuba abantu abadala abatya ubuncinci iigram ezingama-300 zamakhowa aphekiweyo veki nganye babesisiqingatha sokuhlehla kwengqondo (nge Umthi oHugger ). Olu phononongo lwenziwe kwisithuba seminyaka emithandathu kwaye bafunda ngaphezulu kwe-600 yezifundo ngaphezulu kweminyaka yobudala engama-60 ababehlala eSingapore. Izazinzulu zikholelwa ukuba ikhompawundi ye-antioxidant eyaziwa ngokuba yi-ergothioneine yayisesona sizathu soko. Olunye uphononongo oluvela kwiYunivesithi yasePenn State lufumanise ukuba i-ergothioneine ekhonsathini nenye i-antioxidant, glutathione, ibonakalise iziphumo ezichasene nokwaluphala.
Ke kubonakala ngathi akukho sizathu sokuba ungakupakisheli kwisidlo esilandelayo-kwaye mhlawumbi izidlo ezininzi-ngamakhowa!
