Ama-Champignon ngamakhowe anomsoco futhi anempilo, aqukethe amaprotheni amaningi ne-phosphorus ecishe ifane nenhlanzi. Abasubathi bavame ukufaka amakhowe ekudleni kwabo, ngoba amaprotheni yemifino amunca ngokushesha okuphindwe kaningana kunamaprotheni ezilwane. Ngaphezu kwalokho, ama-champignon angumkhiqizo wokudla ofanele ukudla okunempilo nokufanele. Abesifazane abazama ukunciphisa umzimba bangahlela izinsuku zokuzila kumakhowe, futhi bazisebenzise ekudleni okuhlukahlukene esikhundleni senyama, okuzosheshisa kakhulu inqubo yokwehlisa amafutha omzimba.
Okuqukethwe kwekhalori, i-BZHU nokwakheka kwamakhowe
Ama-Champignons angumkhiqizo wekhalori ephansi, amagremu ayi-100 aqukethe ama-22 kcal. Ukwakheka kwamakhowe aluhlaza kunamaprotheni amaningi, cishe awekho ama-carbohydrate futhi anamafutha amancane. Isilinganiso samakhowe we-BJU nge-100 g ngayinye ngu-1: 0.2: 0, ngokulandelana.
Inani lokudla okunempilo kwamakhowe nge-100 g ngayinye:
- ama-carbohydrate - 0.1 g;
- amaprotheni - 4.4 g;
- amafutha - 1 g;
- amanzi - 91 g;
- i-fiber yokudla - 2.5 g;
- umlotha - 1 g
Inani elinamandla lamakhowe liyahlukahluka kuye ngohlobo lokulungiselela, okungukuthi:
- ama-champignon othosiwe emafutheni omifino - 53 kcal;
- iyisitshulu ngaphandle kukawoyela - 48.8 kcal;
- zifakwe emanzini anosawoti noma okusemathinini - 41.9 kcal;
- abilisiwe - 20.5 kcal;
- ku-grill / grill - 36.1 kcal;
- kubhakwe kuhhavini - 30 kcal.
Qaphela: amakhowe abhakwe, aphekwe ku-grill noma epanini le-grill ngaphandle kokufaka uwoyela, kanye namakhowe abilisiwe afaneleka kakhulu ekudleni kokudla.
Ukwakhiwa kwamakhemikhali ama-champignon nge-100 g ngayinye kuvezwa ngendlela yetafula:
| Igama lezakhamzimba | Amayunithi | Ubuningi kumkhiqizo |
| Ithusi | mcg | 499,8 |
| I-Aluminium | mcg | 417,9 |
| Insimbi | mg | 0,3 |
| Titanium | mcg | 57,6 |
| Izinki | mg | 0,28 |
| Iodine | mg | 0,018 |
| Selenium | mcg | 26,1 |
| Potassium | mg | 529,8 |
| Magnesium | mg | 15,2 |
| I-Phosphorus | mg | 115,1 |
| Isibabule | mg | 25,1 |
| Iklorini | mg | 25,0 |
| Sodium | mg | 6,1 |
| I-calcium | mg | 4,0 |
| Choline | mg | 22,1 |
| Uvithamini C | mg | 7,1 |
| Uvithamini PP | mg | 5,6 |
| Uvithamini A | mcg | 2,1 |
| I-Niacin | mg | 4,8 |
| Uvithamini D | mcg | 0,1 |
Ngaphezu kwalokho, ukwakheka kwamakhowe kufaka phakathi i-fatty acids linoleic (0.481 g) ne-omega-6 (0.49 g), i-monounsaturated fatty acids. Okuqukethwe kwama-disaccharides kumkhiqizo kuncane - 0.1 g nge-100 g ngayinye.
Ngokuya ngokwakhiwa kwamakhemikhali, amakhowe afakwe emanzini anosawoti nalawo asemathinini acishe afane nalawo amasha, kepha inkomba yokulinganisa yezakhi zomzimba iyancipha.
© anastya - stock.adobe.com
Izakhiwo eziwusizo zama-champignon zomzimba
Ngenxa yesethi ecebile yezakhamzimba, ama-champignon anezakhiwo ezizuzisa umzimba womuntu:
- Ukusetshenziswa okuhlelekile kwamakhowe kuthuthukisa imetabolism futhi kugcina ukusebenza okuzinzile kohlelo lokujikeleza kwegazi.
- Ngenxa ye-vitamin B2 efakwe kumkhiqizo, isimo sezinambuzane ezinomunyu kanye nesistimu yezinzwa iyathuthuka.
- Ngosizo lwamakhowe, awukwazi nje ukuqinisa amathambo, kepha futhi unciphise ubungozi bokuhlaselwa yisifo esifana ne-osteoporosis. Ngemuva kwakho konke, ngukushoda kukavithamini D emzimbeni, okuncane, kepha okusemakhowe, kuyisizathu sokuthamba kwamathambo nokwakhiwa kwamarikethi.
- Ngenxa yobukhona be-sodium ekwakhiweni kwamakhowe, ukusebenza kwezinso nezitho zonke ziyathuthuka.
- Uma udla amakhowe okungenani amahlandla ambalwa ngeviki, ungathuthukisa isimo sohlelo lwe-cardiovascular, wenze ukucindezela kwegazi kube yikhona, ukwandise ukunikezwa kwegazi ebuchosheni nokuqinisa imisipha yenhliziyo.
- Ama-Champignons, lapho edliwa njalo, anciphisa ubungozi bokuba nokungezwani komzimba emzimbeni. Kepha kuphela uma umuntu engahlushwa ukungezwani komzimba ngqo namakhowe noma amaprotheni ezitshalo.
- Ngenxa yokuqukethwe okuphezulu kwe-phosphorus kumakhowe, umsebenzi wesistimu yezinzwa ujwayelekile, ukucasuka kuyancipha. Ngaphezu kwalokho, amakhowe asiza ukugcina umzimba usesimweni esihle.
Izakhi eziqukethwe ekwakhiweni kwamakhowe zithuthukisa inkumbulo, ukuqapha nokugxila. Ama-Champignons athuthukisa ukusebenza kwezitho ezibukwayo futhi aqinisa izicubu ezixhuma emzimbeni.
Amakhowe asemathinini nofakwe emanzini anosawoti awanazo izinzuzo ezifanayo zezempilo njengamakhowe amasha, abilisiwe noma abhakiwe. Kepha ngasikhathi sinye, zigcina okuqukethwe okuphezulu kwamaprotheni agayeka kalula.
Izinzuzo zamakhowe ezempilo yomuntu
Ngesikhathi sokwelashwa kokushisa, amakhowe alahlekelwa ezinye zezakhamzimba zawo, ngenxa yalokho awabi lusizo kangako. Ukudla amakhowe kungaphekiwe kunikeza izinzuzo ezinkulu zezempilo, okungukuthi:
- umbono uyathuthuka;
- ukusebenza evamile pheshana emathunjini uyabuyiselwa uma izifo ezahlukene;
- ingozi yokuhlaselwa yisifo senhliziyo, okuwukuthi isifo sohlangothi nokuhlaselwa yisifo senhliziyo, iyehla;
- umuzwa wendlala ucindezelwe;
- ukusebenza kahle kuyanda;
- izinga le-cholesterol "eyingozi" egazini liyancipha;
- ukwanda komsebenzi wobuchopho.
Kuwusizo ukusebenzisa umkhiqizo ngesimo esomile, ngoba ngemuva kokucubungula akulahlekelwa yizakhiwo zayo ezizuzisayo. Kunconywa ama-champignon amasha noma omisiwe kwabesifazane abalindele ingane noma ukuncelisa ingane ibele. Isimo ukungabikho komzimba kanye nokunye ukuphikisana.
Ama-champignon omile asetshenziswa kakhulu ku-cosmetology, njengoba enza ngcono isimo sesikhumba futhi asize ukugcina intsha.
© lesslemon - stock.adobe.com
Izinzuzo zokuncipha
Amakhowe njengomkhiqizo wekhalori eliphansi kuvame ukungezwa ekudleni ngesikhathi sokudla - afaka isandla ekwehliseni isisindo. Amaprotheni akumakhowe amuncwa ngokushesha futhi asiza ukukugcina uzizwa ugcwele isikhathi eside.
Kufakazelwe ngokwesayensi ukuthi ukusetshenziswa okuhlelekile kwama-champignon esikhundleni sezitsha zenyama kusiza ukuqeda amakhilogremu angeziwe ngokushesha okukhulu kunokudla okuvamile okulinganiselayo. Umzimba ugcwele amaprotheni abalulekile aqinisa imisipha, okwenza isibalo sibe namathoni amaningi. Amakhowe angamanzi angama-90% futhi awenzi ukubekwa kwamafutha emzimbeni womuntu.
Ukuze ulahlekelwe isisindo ngosizo lwamakhowe, kwanele ukufaka endaweni eyodwa isidlo senyama ngosuku ngomkhiqizo - futhi ngemuva kwamasonto amabili wokudla okunomsoco, ungabona ukwehla okukhulu kwesisindo (kusuka ku-3 kuye ku-4 kg). Ngaphezu kwalokho, ngenxa yokwakheka kwamakhemikhali okucebile, umzimba ngeke ushode ngamavithamini namaminerali.
Umthamo onconyelwe wama-champignon ngosuku usuka ku-150 kuye ku-200 g.
Ama-Champignons awusizo ngokukhethekile kubasubathi, ngoba amaprotheni yemifino awasizi nje kuphela ukwakha ubukhulu bemisipha, kodwa futhi ayigcine isesimweni esihle. Lokhu kubaluleke kakhulu ngesikhathi sokomisa ukunciphisa amafutha omzimba nokwandisa incazelo.
Ukulimaza nokuphikisana nokusetshenziswa kwama-champignon
Ukusetshenziswa ngokweqile kwama-champignon kugcwele imiphumela engathandeki. Umkhiqizo uvame ukuncela izinto eziyingozi ezivela emvelweni. lapho udla amakhowe aqoqwe ezindaweni ezinemvelo engathandeki, ingozi yobuthi iyakhula.
Ukungahambisani nokusetshenziswa komkhiqizo kungokulandelayo:
- isifo sesibindi;
- ukusabela okweqile kumaprotheni yemifino;
- iminyaka engu-12;
- ukungabekezelelani komuntu ngamunye.
Amakhowe angukudla okunzima okunzima ukukugaya ngenxa ye-chitin esemkhiqizo. Ngalesi sizathu, akufanele usebenzise kabi ama-champignon, uma kungenjalo kungavela izifo zomgudu wamathumbu.
Qaphela: abantu abanezifo zezinso akufanele basebenzise kabi amakhowe afakwe emanzini anosawoti / asemathinini, njengoba umkhiqizo uqukethe usawoti omningi.
© Nickola_Che - stock.adobe.com
Umphumela
Ama-Champignons angumkhiqizo onama-khalori aphansi alungele ukudla okunomsoco. Ukwakheka kwamakhowe kunothile ngezinto eziwusizo ezijwayele ukusebenza kwezitho zangaphakathi futhi zigcine umzimba usesimweni esihle. Kungumthombo wamaprotheni agayeka kalula abagijimi abangawasebenzisa ukusheshisa inqubo yokwakha izicubu zomzimba. Ngaphezu kwalokho, ukusetshenziswa okuhlelekile kwamakhowe kuzosheshisa imetabolism futhi kusize ukuqeda amakhilogremu athe xaxa.
