Kuyini Isikhunta Esimnyama, futhi Ingabe Sinezinzuzo?

-Delile

• Isetshenziswa kanjani ukhunta omnyama?
• Iphrofayili yokudla okunempilo
• Izinzuzo ezingaba khona zefungus emnyama
• Ipakisha ama-antioxidants anamandla
• Kwangathi kungakhuthaza amathumbu nempilo yomzimba
• Kwangathi yehlisa i-cholesterol yakho
• Kwangathi kungakhuthaza impilo yobuchopho
• Kungavikela isibindi sakho
• Izinyathelo zokuphepha zokusetshenziswa
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Isikhunta esimnyama (I-Auricularia polytricha) yikhowe lasendle elidliwayo kwesinye isikhathi elaziwa njengesihlahla sendlebe noma ifu lendlebe ukhunta, linikezwe ubumnyama balo, obunjengendlebe.

Ngenkathi itholakala kakhulu eChina, ibuye ikhule kahle ezindaweni ezishisayo njengeziQhingi zasePacific, eNigeria, eHawaii naseNdiya. Ikhula ngeziqu zemithi nangezingodo eziwele endle kodwa nayo ingatshalwa (1).

Yaziwa ngokungaguquguquki kwayo okufana ne-jelly nokuhlafuna okuhlukile, isikhunta esimnyama siyisithako esidumile sezokupheka ezinhlobonhlobo zezitsha zase-Asia. Kusetshenziswe ngokufanayo emithini yendabuko yamaShayina amakhulu eminyaka (2).

Lo mbhalo ubuyekeza ukusetshenziswa, izakhi zomzimba, kanye nezinzuzo zefungus emnyama, kanye nanoma yiziphi izinyathelo zokuphepha ongazidinga.

Isetshenziswa kanjani ukhunta omnyama?

I-fungus emnyama ivame ukuthengiswa ifomu elomisiwe. Ngaphambi kokuyidla, idinga ukwakhiwa kabusha emanzini afudumele okungenani ihora elilodwa.

Ngenkathi ucwila, amakhowe andisa usayizi ophindwe izikhathi ezi-3-4 Gcina lokhu engqondweni uma upheka, njengoba amanani amancane angahamba ibanga elide.

Ngenkathi isikhunta esimnyama sithengiswa ngaphansi kwamagama amaningana, sihluke ngobuchwepheshe kunekhowe lendlebe lenkuni (I-Auricularia auricula-judae), umzala wayo wezitshalo. Noma kunjalo, lezi zikhunta ziqhayisa ngamaphrofayli afanayo wezakhi zomzimba nokusetshenziswa kokupheka futhi kwesinye isikhathi kubhekiswa kukho ngokungafani (1).

Isikhunta esimnyama siyisithako esithandwayo ekudleni kwaseMalaysian, Chinese, naseMaori.

Iqine kancane kune-mushroom wezindlebe zezinkuni futhi isetshenziswa kakhulu kumasobho. Njengoba inokunambitheka okungathathi hlangothi, kufakwa ngisho nakuma-dessert aseCanton. Njenge-tofu, ibamba ukunambitheka kwesitsha okuyingxenye.

Kusukela ngekhulu le-19, isikhunta esimnyama besisetshenziswa emithini yendabuko yamaShayina ukunciphisa izimpawu zezimo eziningana, kufaka phakathi i-jaundice nomphimbo obuhlungu (2).

Isikhunta esimnyama asithathi hlangothi kokunambitheka futhi singathatha ukunambitheka okuningi. Idume kakhulu e-Asia, lapho ifakwa njalo kumasobho, futhi kade yasetshenziswa emithini yendabuko yamaShayina.

Iphrofayili yokudla okunempilo

Inkomishi yekota eyodwa (7 amagremu) kafungus omnyama omisiwe inikeza ():

• Amakholori: 20
• AmaCarbs: 5 amagremu
• Amaprotheni: ngaphansi kuka-1 gram
• Amafutha: 0 amagremu
• Umucu: 5 amagremu
• I-Sodium: 2 mg
• Cholesterol: 0 amagremu

Njengoba ukwazi ukubona, leli khowe alinamafutha amaningi nama-calories kepha liphezulu kakhulu ku-fiber ().

Usayizi ofanayo wokuhlinzeka unikeza inani elincane le-potassium, i-calcium, i-phosphorus, i-folate ne-magnesium. Lawa mavithamini namaminerali abalulekile enhliziyweni, ebuchosheni nasempilweni yamathambo (,,,).

Isikhunta esimnyama sinamafutha amancane kakhulu, anefayibha ephezulu, futhi silayishwe ngamavithamini namaminerali amaningi abalulekile.

Izinzuzo ezingaba khona zefungus emnyama

Ngaphandle kokusetshenziswa okuningi kwefungus emnyama emithini yendabuko yamaShayina, ucwaningo lwesayensi ngalo lusesezigabeni zokuqala.

Noma kunjalo, leli khowe liye laziwa ngezindawo zalo ezinamandla okukhulisa ama-immune and antimicrobial properties (, 8).

Vele ukhumbule ukuthi ucwaningo lomuntu lilinganiselwe, futhi izifundo ezengeziwe ziyadingeka.

Ipakisha ama-antioxidants anamandla

Amakhowe, kufaka phakathi I-Auricularia izinhlobo, ngokuvamile zinama-antioxidants amaningi.

Lezi zinhlanganisela zezitshalo ezizuzisayo zisiza ukulwa nokucindezeleka okwenziwe nge-oxidative emzimbeni wakho, okuxhunyaniswe nokuvuvukala kanye nezifo ezahlukahlukene (,).

Ngaphezu kwalokho, amakhowe aqukethe ama-polyphenol antioxidants anamandla. Ukudla okuphezulu kuma-polyphenols kuhlotshaniswa nengozi ephansi yomdlavuza nezimo ezingamahlalakhona, kufaka phakathi isifo senhliziyo (,,,,,).

Kwangathi kungakhuthaza amathumbu nempilo yomzimba

Ngokufanayo namanye amakhowe ahlukahlukene, isikhunta esimnyama sine-prebiotic - ikakhulukazi ngesimo se-beta glucan (15,,).

Ama-prebiotic awuhlobo lwefayibha elondla i-gut microbiome yakho, noma amabhaktheriya anobungane esiswini sakho. Lokhu kukhuthaza impilo yokugaya nokugcina amathumbu ejwayelekile (15,,).

Kuyathakazelisa ukuthi i-gut microbiome ixhunyaniswe kakhulu nempilo yomzimba. Ama-prebiotic afana nalawo akwisikhunta esimnyama kucatshangwa ukuthi akhulisa ukuphendula komzimba wakho kumagciwane angenabungane angahle akugulise ().

Kwangathi yehlisa i-cholesterol yakho

Ama-polyphenols akumakhowe angasiza ukwehlisa i-LDL (bad) cholesterol ().

I-cholesterol ephansi ye-LDL inganciphisa ingozi yesifo senhliziyo.

Olunye ucwaningo onogwaja abanikezwe amakhowe endlebe yezinkuni lathola ukuthi i-cholesterol ephelele kanye ne-LDL (embi) yehle kakhulu ().

Noma kunjalo, abacwaningi babengenaso isiqiniseko sokuthi isikhunta siwusebenzise kanjani lo mphumela, futhi isifundo esisodwa sesilwane ezindlebeni zokhuni akusebenzi kubantu abadla isikhunta esimnyama.

Kwangathi kungakhuthaza impilo yobuchopho

Amakhowe kucatshangwa ukuthi agcina ukusebenza kwengqondo okunempilo (, 20).

Olunye ucwaningo lwe-test-tube lwembula ukuthi amakhowe endlebe enkuni nezinye izikhunta zivimbela ukusebenza kwe-beta secretase, i-enzyme ekhipha amaprotheni e-beta amyloid ().

Lawa maprotheni anobuthi ebuchosheni futhi axhumene nezifo eziwohlozayo, njenge-Alzheimer's ().

Ngenkathi lokhu okutholakele kuthembisa, ucwaningo lomuntu luyadingeka.

Kungavikela isibindi sakho

Isikhunta esimnyama singavikela isibindi sakho ekulimaleni ngezinto ezithile.

Esifundweni segundane, isixazululo samanzi nefungus emnyama eyimpuphu kusize ukuhlehlisa nokuvikela isibindi emonakalweni obangelwe ukweqisa kwe-acetaminophen, okuvame ukuthengiswa njengeTylenol e-United States ().

Abaphenyi baxhumanise lo mphumela nezakhi ezinamandla ze-mushroom antioxidant ().

Noma kunjalo, izifundo ziyashoda.

Isikhunta esimnyama sinikela ngama-antioxidants anamandla kanye nama-prebiotic anempilo emathunjini. Kungasiza ukwehlisa i-cholesterol nokuvikela isibindi nobuchopho bakho, kepha kudingeka olunye ucwaningo.

Izinyathelo zokuphepha zokusetshenziswa

Isikhunta esimnyama esithengwe kubaphakeli bezohwebo sihlotshaniswa nemiphumela engemihle - uma ikhona -.

Kodwa-ke, njengoba iningi ukhunta omnyama uthengiswa womile, kubalulekile ukuthi uhlale uwucwilisa ngaphambi kokuwusebenzisa ngenxa yobuningi bawo nobulukhuni.

Ngaphezu kwalokho, kufanele ihlale iphekwe kahle ukubulala amagciwane nokususa izinsalela. Ucwaningo lukhombisa ukuthi ukubilisa kungakhuphula nomsebenzi wayo we-antioxidant (,).

Kodwa-ke, ukufunela ukhunta omnyama akukhuthazwa ngokujwayelekile uma kunikezwe ubungozi bokungaziwa noma ukungcoliswa Isikhunta sasendle asigcini nje ngokumunca ukungcola okusuka emvelweni waso, kepha ukudla ikhowe elingalungile kungaba nobuthi noma kubulale nokufa.

Esikhundleni salokho, kufanele ubheke leli khowe eliyingqayizivele esitolo sakho esikhethekile sendawo noma ku-inthanethi.

Ngenkathi isikhunta esimnyama singahlobene nemiphumela emibi, kufanele ngaso sonke isikhathi uyicwilise ngaphambi kokudla bese uyipheka kahle ukuze ususe amagciwane angaba yingozi. Kungcono ukuthenga umkhiqizo owomisiwe kunokuba uwudle.

Okubalulekile

Isikhunta esimnyama yikhowe elidliwayo eliyisithako esidumile cuisine yaseChina.

Imvamisa ithengiswa yomile ngaphansi kwamagama ahlukahlukene, njengefu lendlebe noma ukhunta wendlebe wesihlahla.Kufanele ifakwe futhi iphekwe kahle ngaphambi kokuyidla.

Ucwaningo olusafufusa lukhombisa ukuthi ukhunta omnyama unikeza izinzuzo eziningi, njengokuvikela isibindi sakho, ukwehlisa i-cholesterol, nokukhulisa impilo yamathumbu. Iphinde igcwele i-fiber kanye nama-antioxidants.

Ngenkathi le fungus nayo isetshenzisiwe emithini yendabuko yamaShayina, kudingeka izifundo eziningi ukuhlola imiphumela yayo.