12 Izinzuzo Zezempilo Zokudla Amakhowe

Amakhowe asebenze njengomuthi wemvelo emasikweni ahlukahlukene izinkulungwane zeminyaka, futhi isayensi yesimanje iyaqhubeka nokudalula izakhiwo zabo zezempilo ezimangalisayo. Lo mhlahlandlela obanzi uhlola ukondleka kwamakhowe kanye nezinzuzo zezempilo ezihlaba umxhwele. Uzothola ukuthi kungani lezi sikhunta ezihehayo zifanelwe indawo ehlala njalo ekudleni kwazo kwansuku zonke nokuthi ungazisebenzisa kanjani ngokugcwele izakhiwo zazo ezithuthukisa impilo.

Inani Lomsoco Lamakhowe

Ukuphakelwa okujwayelekile kwamakhowe (inkomishi eyodwa noma 70g) kunikeza umxhwele inani lokudla ngenkathi iphansi ngokuphawulekayo ngama-calories. Inkomishi ngayinye inamakholori angu-15 kuphela, ama-protein angu-2.2g, ama-carbohydrate angu-2.3g kanye ne-0.2g yamafutha kuphela. Lokhu kwenza amakhowe abe yisinqumo esihle kakhulu kulabo abaqaphela ukudla kwabo kwekhalori kuyilapho befuna ukudla okunomsoco.

Esinye sezici eziphawuleka kakhulu zamakhowe okuqukethwe kwawo kwamaprotheni, okuhluka kakhulu ngezinhlobo. Ucwaningo lubonisa ukuthi okuqukethwe kwamaprotheni kumakhowe adliwayo kungaba kusuka ku-6.60 kuya ku-36.87g ngesisindo esomile esingu-100g, ngenani eliphakathi kuka-23.80g. Izinhlobo ezidumile ezifana ne-shiitake ziqukethe amaprotheni angu-14.87 kuya ku-27.13%, kuyilapho izinhlobo ze-Agaricus zingafinyelela amazinga amaprotheni amangalisayo angama-26.60 kuya ku-39.84%.

Amakhowe agqama ngephrofayili yawo ye-micronutrient emangalisayo. Acebile ikakhulukazi ku:

• Amavithamini B: B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), ne-folate
• Amaminerali: i-selenium, ithusi, i-phosphorus, i-potassium nensimbi
• I-Vitamin D: Iyingqayizivele phakathi kokudla okusekelwe ezitshalweni njengomthombo wemvelo

Esinye isici esiphawulekayo iphrofayili yabo ye-carbohydrate. Ngamagremu angu-2.3 nje wamacarbohydrates inkomishi ngayinye, okuhlanganisa namagremu angu-0.7 efayibha, amakhowe anenkomba ye-glycemic ephansi ngokwemvelo. Lokhu kubenza babe enye yezinketho ezinhle kakhulu ukuphathwa ushukela egazini kanye nempilo yonke ye-metabolic.

12 Izinzuzo Zokudla Amakhowe

Ukusuka ekuqiniseni ukuzivikela komzimba kuye ekusekeleni impilo yenhliziyo, lezi sikhunta ezihehayo zinikeza inqwaba yezinzuzo ezisekelwa ubufakazi ezizenza zibe wusizo kukho kokubili ukuvimbela nokwelashwa kwezimo ezihlukahlukene zempilo. Okulandelayo ezinye izinzuzo ezivamile zezempilo zamakhowe:

1. Izakhiwo Zokuqinisa Amasosha omzimba: Ucwaningo luye lwabonisa ukuthi ukukhishwa kwamakhowe kungakhuphula ukusebenza komzimba ngokusebenzisa izindlela eziningi:

• Ukwenza kusebenze amaseli omzimba, okuhlanganisa ama-lymphocyte namaseli abulalayo emvelo
• Ukukhiqizwa kwezinhlanganisela ezibalulekile zokuzivikela komzimba njengama-interleukin
• Ukuthuthukisa ukumelana nezifo okuphelele
• Ukukhuthazwa kwezimpendulo ezilwa nokuvuvukala

2. Izinzuzo Zokuvikela Inhliziyo: Ukusetshenziswa njalo kwamakhowe kungasiza ukugcina impilo yenhliziyo nemithambo yegazi ngokulandelayo:

• Ukwehlisa umfutho wegazi ngokwemvelo
• Ukunciphisa amazinga e-cholesterol
• Ukunciphisa ukuvuvukala emithanjeni yegazi
• Ukusekela amazinga eglucose egazi anempilo

3. Izinzuzo eziphawulekayo zengqondo: Ucwaningo luye lwembula ukuthi abantu abavame ukudla amakhowe babonisa ukusebenza okungcono kwengqondo futhi bathola amazinga aphansi okuphazamiseka kwemizwa. Ucwaningo lubonisa ukuthi ukudla ngaphezu kuka-12g wamakhowe amasha nsuku zonke (okulingana nezingxenye ezingu-1+ ngesonto) kuhlotshaniswa nezikolo ezithuthukisiwe zenkumbulo ye-episodic, isivinini sokucubungula, kanye nomsebenzi wokuphatha.

4. Amandla Okumelana Nomdlavuza: Ukuhlaziywa okuphelele kwezifundo zomdlavuza eziyi-17 kusukela ngo-1966 kuya ku-2020 kubonise ukuthi ukudla nsuku zonke amagremu ayi-18 amakhowe kunganciphisa. ingozi yomdlavuza kuze kufike ku-45%. Lokhu kuvikelwa kubangelwa kakhulu i-ergothioneine, i-antioxidant amino acid enamandla evimbela ukulimala kwamaselula.

5. Ukuphathwa Koshukela: Ucwaningo lubonisa ukuthi ama-polysaccharides amakhowe angathuthukisa ukumelana ne-insulin futhi akhuthaze impilo yamathumbu ngokuthuthukisa ukukhula kwamagciwane anenzuzo. Lezi zinhlanganisela zisiza futhi ukugcina i-glucose homeostasis nokunciphisa ukumelana ne-insulin okuhambisana nesifo sikashukela.

6. Izakhiwo Zokuthuthukisa Isikhumba: Ukukhishwa kwamakhowe kunezinto ezinamandla zokulwa nokuvuvukala nezingasiza ekunciphiseni ukucasuka kanye nokwenza ngcono ukubukeka kwesikhumba. Amakhemikhali abo e-bioactive atholakale ukulwa nokuguga futhi akhuthaze ukukhishwa kwesikhumba ngokuphumelelayo.

7. I-Probiotic: Abathandi bempilo ye-gut bazokwazisa ukuthi ama-polysaccharides amakhowe asebenza njengama-prebiotics, akhuphula ukukhula kwamagciwane azuzisa amathumbu. 

8. Ukulawulwa Kwesisindo: Amakhowe aqukethe inani eliphezulu le-fibre yokudla kanye namaprotheni kuyilapho egcina okuqukethwe kwekhalori ephansi. Ucwaningo luye lwabonisa ukuthi ama-polysaccharides amakhowe angasiza ekulawuleni ukukhuluphala ngokuguqula i-gut microbiota kanye nokwengeza imiphumela yokulwa nokukhuluphala.

9. Izinto ezilwa nokuvuvukala: Ucwaningo luye lwathola izinhlanganisela ezihlukahlukene ze-bioactive kumakhowe abonisa imisebenzi ebalulekile yokulwa nokuvuvukala. Lezi zinhlanganisela zisiza ukunciphisa ukuvuvukala kwesistimu okuxhumene nezimo eziningi zempilo ezingamahlalakhona.

10. Umthombo kavithamini D: Amakhowe ukuphela kwemithombo eyaziwayo esekwe ezitshalweni i-vitamin D, okubenza babe yigugu ngokukhethekile kulabo abalandela ukudla okusekelwe ezitshalweni. Uma echayeke ekukhanyeni kwe-UV noma elangeni imizuzu eyi-15 nje, amakhowe amathathu asikiwe anganikeza inani elinconyiwe lansuku zonke likavithamini D.

11. Ukuvimbela Ukuguga: Kulabo abakhathazekile ngokuguga, amakhowe aqukethe ama-antioxidants amabili - i-ergothioneine ne-glutathione - angasiza ukuvikela emonakalweni we-radical wamahhala onomthelela ezimeni ezihlobene nobudala. 

12. Izimoduli zamasosha omzimba: Imiphumela ye-immune-modulating yamakhowe idlulela endimeni yawo engaba khona ezimeni ze-autoimmune.

Isiphetho

Amakhowe ame njengamandla ezempilo emvelo amangalisayo, anikeza izinzuzo ezimangalisayo ezisekelwa ucwaningo lwesayensi. Inhlanganisela yabo eyingqayizivele yezakhi, kuhlanganise amaprotheni, amavithamini, amaminerali, nama-antioxidants anamandla, awenza abe izengezo ezibalulekile kunoma yikuphi ukudla. Ubufakazi bukhuluma ngokucacile - kusukela ekuqiniseni ukusebenza kokuzivikela komzimba nasekusekeleni impilo yenhliziyo kuya ekuthuthukiseni ukusebenza kobuchopho nokulwa nokuvuvukala, amakhowe aletha izinzuzo zezempilo eziphelele.

Lezi sikhunta zibonakala zibalulekile kakhulu ngekhono lazo lokuhlinzeka ngemisoco ebalulekile njengovithamini D, ongavamile ukuvela ekudleni okusekelwe ezitshalweni. Okuqukethwe kwawo okunekhalori ephansi, amazinga amaprotheni ahlaba umxhwele, kanye nezakhiwo ze-prebiotic kuzenza ziphelele kunoma ngubani ogxile ekugcineni impilo enhle ngezindlela zemvelo.

Ukwengeza amakhowe ekudleni kwansuku zonke kumelela isinyathelo esilula kodwa esinamandla esiholela empilweni engcono. Kungakhathaliseki ukuthi kuphekwe njengesitsha esiseceleni, kuxutshwe kumasaladi, noma kusetshenziswe njengezinye izindlela zenyama, lezi zindawo ezidla ukudla okunomsoco zingashintsha inhlalakahle ngokusebenzisa izici zazo ezimangalisayo ezikhuthaza impilo. Ubufakazi besayensi buyaqhubeka bukhula, buqinisekisa lokho imithi yendabuko ekwaziwa amakhulu eminyaka - amakhowe afanelwe isithunzi sawo njengomuthi wemvelo.

Imibuzo Evame Ukubuzwa

1. Yiziphi izinzuzo eziphezulu zezempilo zokudla amakhowe njalo? 

Ukusetshenziswa njalo kwamakhowe kungathuthukisa ukusebenza kwamasosha omzimba, kusekele impilo yenhliziyo, kuthuthukise ukusebenza kwengqondo, kunciphise ingozi yomdlavuza, futhi kukhuthaze impilo yamathumbu. Izinzuzo zezempilo zamakhowe zibangelwa iphrofayili yawo enothile yezakhi zomzimba, okuhlanganisa ama-antioxidants, amavithamini, namaminerali.

2. Amakhowe asiza kanjani ekuphileni kahle kwengqondo? 

Amakhowe axhunyaniswe nokusebenza okungcono kwengqondo kanye namazinga aphansi okuphazamiseka kwemizwelo. Ucwaningo lubonisa ukuthi ukudla ngaphezu kwe-12g yamakhowe amasha nsuku zonke kuhlotshaniswa nenkumbulo engcono ye-episodic, isivinini sokucubungula, nomsebenzi wokuphatha.

3. Ingabe amakhowe angasiza ekulawuleni isisindo? 

Yebo, amakhowe angaba yinzuzo ekulawuleni isisindo. Anama-kilojoule aphansi kodwa aphezulu ku-fibre yokudla kanye namaprotheni, angasiza ekukhuthazeni imizwa yokugcwala. Ukwengeza, ama-polysaccharides amakhowe angasiza ukulawula ukukhuluphala ngokumodulating gut microbiota.

4. Ingabe amakhowe awumthombo onamandla kavithamini D? 

Ngempela, amakhowe ukuphela komthombo kavithamini D osekelwe esitshalweni owaziwayo. Uma echayeke ekukhanyeni kwe-UV noma elangeni imizuzu eyi-15 nje, amakhowe amathathu asikiwe anganikeza inani elinconyiwe lansuku zonke likavithamini D, okuwenza abe yigugu kakhulu kulabo abalandela ukudla okusekelwe ezitshalweni.

5. Umuntu kufanele awadle kangaki amakhowe ukuze avune izinzuzo zawo zezempilo? 

Ucwaningo luphakamisa ukuthi ukudla amagremu angu-18 amakhowe nsuku zonke (cishe izinkomishi ezingu-1-2 ngesonto) kunganikeza izinzuzo ezibalulekile zezempilo, okuhlanganisa ingozi encishisiwe yomdlavuza kuze kufike ku-45%. Kodwa-ke, ukufaka noma yiliphi inani lamakhowe ekudleni kwakho okujwayelekile kungaba nomthelela empilweni nasenhlalakahleni.