Akunakwenzeka ukwenza ngaphandle kokudla kwesifo sikashukela, kuyisisekelo sokwelashwa. Kepha ukudla okungekuhle nokudla okunempilo akubonisi mthelela empilweni nasezingeni lempilo. Ngakho-ke, imenyu idinga ukwenziwa ngokufanele, ukuze ukudla kungagcini nje amakhalori aphezulu, kepha kuphilile futhi kunambitha. Ake sibheke ukuthi abanesifo sikashukela bangawadla yini amakhowe? Yikuphi okuzoba wusizo kakhulu? Yini indlela engcono yokuhlanganisa lo mkhiqizo?
Ukwakhiwa kwamakhowe
Izazi zezinto eziphilayo zithi amakhowe ayisiphambano phakathi kwesitshalo nesilwane. Babizwa ngokuthi "inyama yehlathi", kuyilapho kunamaprotheni amancane kakhulu kulo mkhiqizo. Ngisho nomholi kokuqukethwe kwabo, i-boletus, ekwakhiweni kwayo okungamaprotheni ayi-5%, edlula amazambane kuphela kulokhu. Ngakho-ke, akudingekile ukucabanga ukuthi amakhowe ayakwazi ukufaka esikhundleni umkhiqizo wesilwane maqondana nenani lokudla okunempilo. Esikhundleni sama-gramu ayi-100 enyama, udinga ukudla cishe amakhilogremu amakhowe. Kepha ngenxa yobukhona be-coarse fiber (lignin, cellulose, chitin), zithakwa zinzima kakhulu. Kodwa-ke, amaprotheni ahlukahlukene, futhi okubaluleke kakhulu izinzuzo zemikhiqizo yawo ye-cleavage, ama-amino acid abalulekile, lokhu kusilela kunxephezelwe ngokuphelele.
Ama-carbohydrate ahlanganiswe njenge-mannitol ne-glucose. Okuqukethwe kwabo kumkhiqizo kuphansi impela, ngakho-ke inkomba ye-glycemic ayidluli i-10.
Abantu abanesifo sikashukela bangadla umkhiqizo ngaphandle kokwesaba ukweqa ushukela. Ngokuphathelene nombuzo wokuthi ngabe kukhona i-cholesterol kumakhowe, umuntu angazola futhi. Kunamafutha amancane kakhulu, kepha aqukethe into esiza ukunciphisa le nkomba.
Isakhi esiyinhloko samakhowe amanzi, inani laso lisukela ku-70 laya ku-90%. Umkhiqizo ucebile ngezinto ezilandelwayo namavithamini afana nalawa:
- phosphorus
- calcium
- i-magnesium
- isibabule
- selenium
- insimbi
- ascorbic acid
- lecithin
- amavithamini A, B, PP noD.
I-phosphorus kumakhowe ivezwa ngesimo se-acidic; ayincane kangako lapha kunhlanzi.
Ngokuqukethwe kwe-potassium, umkhiqizo udlula amazambane ngesigamu, kanti insimbi ekuyo ingaphezu kwezinye izithelo nemifino. Into ethize efana nesibabule ithatha ingxenye ebonakalayo ezinqubweni zokuhlanganiswa kwamaprotheni. Umzimba wethu uyawudinga, kepha empeleni awenzeki emikhiqizweni yezitshalo. Okuhlukile kungokwenzekile kuphela.
Imenyu Yesifo Sikashukela
Ake sixoxe ngokuthi yimaphi amakhowe angcono ukuthi abanesifo sikashukela bafake ekudleni kwabo. Njengoba okuqukethwe kwe-carbohydrate, kungakhathalekile ukuthi hlobo luni lomkhiqizo, kusuka ku-3 kuye ku-10 amagremu (ngaphandle kwama-truffles), umbuzo kufanele ubuzwe ngokuhlukile.
Ukusebenziseka kwamakhowe kushukela kunqunywa indlela yokulungiselela.
Uyacelwa uqaphele ukuthi imikhiqizo eluhlaza noma eyomisiwe inomehluko obalulekile ekusebenzeni. Isibonelo, okumhlophe okotshani kuqukethe kuphela amagremu ama-5 ama-carbohydrate, bese omisiwe asevele engama-23,5. Kungcono ukudla amakhowe abilisiwe futhi abhakwe, akhethwe futhi anosawoti kufanele kube nemikhawulo. Ukusebenziseka kwazo kuwumbuzo omkhulu, kanti inani elikhulu likasawoti livusa umfutho wegazi. Ama-Champignons adliwa ngisho eluhlaza, ayoliswe ngoshukela kalamula kanye nesoso soya noma afakwe kusaladi.
Amazinga kashukela aphezulu angaholela ezinkingeni zamakhaza.
Ngakho-ke, kubalulekile ukuthi abanesifo sikashukela basebenzise i-thiamine ne-riboflavin, lawa amavithamini we-B. Abaholi kokuqukethwe kwalezi zinto ama-boletus.
Alandelwa izimpukane ze-moss-flies, butterfish kanye nama-chanterelles. Ama-Champignons afinyeleleka kubo bonke futhi ngaso sonke isikhathi, ngeshwa, awafinyeleli kubalingani bawo behlathi. I-Thiamine ne-riboflavin iyindlala, futhi i-cholesterol-okwehlisa i-choline yinto engekho ngokuphelele. Kepha ngakolunye uhlangothi, okuqukethwe yi-phosphorus kucishe kufane nokwenhlanzi yasolwandle - i-115 mg, ne-potassium 530 mg, okusondelene ne-boletus enhle.
Umbuzo wokuthi kungenzeka yini ukudla amakhowe enesifo sikashukela sohlobo 2 kuxazululwa kahle. Kodwa-ke, kufanele kukhunjulwe ukuthi ngayo yonke imihlomulo, lo mkhiqizo ubonwa ngumzimba njengokudla okusindayo. Ngakho-ke, uma uhlushwa yi-pathologies yesibindi noma ipheshana lesisu, kufanele uwaphathe ngokuqapha. Abanesifo sikashukela belulekwa ukuba bangadli okungaphezu kwe-100 g ngeviki.
Inkampani ehamba phambili iyimifino yamakhowe, enjengeklabishi yazo zonke izinhlobo, u-anyanisi, izaqathi.
I-Buckwheat nezitsha zamazambane ezibhakiwe zivunyelwe.
Imiyalelo Yesifo Sikashukela
Umuthi uyaziqhenya ngezindlela ezingezona ezejwayelekile, ikakhulukazi maqondana nesifo sikashukela. Kukhona isabelo esikhulu sobulungiswa lapha, abaningi basebenzisa izeluleko ze-homegrown aesculapes ngaphandle kokucabanga. Isibonelo esilula: Izincomo zokwelapha isifo sikashukela. Ushukela usetshenziselwa ukwenza isiphuzo. Utshwala obakhiwe ngesikhathi sokuvutshelwa umane buchazwe kwabanesifo sikashukela. Ngakho-ke, izeluleko zizokwenza okubi kakhulu kunokuhle.
Ubisi lwamakhowe
Kuyisibonakaliso samagciwane namagciwane. Ngaphezu kweqiniso lokuthi umkhiqizo unezakhiwo eziningi ezisebenzayo, ulawula imetabolism ye-carbohydrate. I-Kefir elungiselelwe ngale ndlela ingathathwa nsuku zonke. Isisekelo se-microflora yesiphuzo yi-streptococcus, imvubelo kanye nenduku yobisi omuncu, obangela ukuvutshelwa kobisi. Iresiphi ayinzima. Engilazini yobisi (kungcono ukuthatha konke) beka i-2 tsp. amakhowe, shiya usuku lokuvutshelwa. Ungasiguqula isiphuzo ngokungeza i-ginger, isinamoni.
Shiitake
IShiitake (kokunye okubhaliwe - i-shiitake) noma i-lentinula, i-mushroom edliwayo ethandwa kakhulu emazweni ase-Asia anjengeJapan neChina. Ngokwesisekelo se-mycelium, kwenziwa amalungiselelo avumela ukunciphisa nokugcina izinga le-glucose elidingekayo. Ungadla i-shiitake uqobo, itholakala ngentengiso ngefomu elomile.
I-Chaga noma i-birch mushroom
Kunzima ukuhlangana ne-lentinula enkabeni yeRussia, kepha kuvela ukuthi ingashintshwa yi-mushroom yesihlahla, eyaziwa nge- "chaga." Sebenzisa umkhiqizo ngendlela eyomile. I-powder ithululelwa ngamanzi, ibheka ukulingana: izingxenye ezi-5 ze-kefir ngengxenye yempuphu ngayinye. Ingxube iyavutha, lokushisa kumele lilethwe ku-50 * C. Ngemuva kwalokho uketshezi lufafazwa usuku. Udinga ukuphuza umuthi ngaphambi kokudla, u-200 ml ngethamo. Ungasebenzisa ukumnika, eligcinwe kungadluli izinsuku ezingama-3. Vele, isenzo sezimali ezinjengalesi sisodwa, kungenzeka zingamsizi ngalutho umuntu. Ngakho-ke, ukwelashwa okunjalo akufanele kuthathe indawo yokudla, umuthi futhi, ikakhulukazi, ukubonisana nodokotela. I-Chaga mushroom yesifo sikashukela ithathwa enkambweni isikhathi sayo esiyizinsuku ezingama-30.
AmaChanterelles
I-tincture yotshwala yama chanterelles iyanconywa njengenye yezindlela zokwehlisa izinga likashukela wegazi lesiguli esinesifo sikashukela.
Ukuze ulungiselele umuthi, thatha amakhowe angama-300 g no-0,7 l we-vodka. Umkhiqizo kufanele ume cishe izinsuku ezingama-4-5, emva kwalokho ungathathwa ngesipuni ngaphambi kokudla, ekuseni nakusihlwa. I-Powder ilungiselelwe futhi kusuka kuma-chanterelles owomile. Thatha noma yimuphi wale mishanguzo izinyanga ezimbili, emva kwalokho bahlela ikhefu izinyanga eziyisithupha.
Induna
Izinhlobo ezidla umbandela kufanele zisetshenziswe ngokucophelela okukhulu. Uma uthatha ibhungane lendle ukudla, khona-ke kuphela amakhowe amasha asanda kukhethwa. Ungazigcina zifakwe iqhwa. Kumele kuqashelwe ukuthi ibhungane lendle alihambelani kahle nanoma yiluphi uhlobo lotshwala, noma umthamo omncane ungadala ukonakala enhlalakahleni.
Isiphetho
Isihloko esithi "amakhowe nesifo sikashukela" sikufanele ukunakwa vele ngoba miningi imiyalo yokwelapha lesi sifo ngosizo lwabo. Kuliqiniso, umuthi wendabuko akusilo ikhambi eliphelele lenkinga. Isifo sikashukela siyisitha esibucayi, angeke sisingathwe ngaphandle kwemithi yesimanje. Ukuzilapha nakho akwamukeleki, kungcono ukubonana nodokotela futhi. Ngokuqondene namakhowe athathwe ekudleni, ngeke ulimaze impilo yakho uma uthobela isilinganiso.
