Kodi Bowa Wakuda Ndi Chiyani, Ndipo Kodi Uli Ndi Phindu?

Zamkati

• Kodi bowa wakuda amagwiritsidwa ntchito bwanji?
• Mbiri yazakudya
• Zopindulitsa za bowa wakuda
• Imanyamula ma antioxidants amphamvu
• Titha kulimbikitsa matumbo ndi thanzi lamthupi
• Mutha kutsitsa cholesterol yanu
• Titha kulimbikitsa thanzi laubongo
• Mutha kuteteza chiwindi chanu
• Njira zodzitetezera pakugwiritsa ntchito
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Bowa wakuda (Auricularia polytricha) ndi bowa wamtchire wodyedwa yemwe nthawi zina amadziwika kuti bowa wamakutu wamtengo kapena mtambo wamtambo, chifukwa chamakhalidwe ake akuda ngati khutu.

Ngakhale imapezeka ku China, imasangalalanso m'malo otentha monga Pacific Islands, Nigeria, Hawaii, ndi India. Amamera pa mitengo ikuluikulu ya mitengo ndi mitengo yomwe idagwa kuthengo koma amathanso kulimidwa (1).

Kudziwika ndi kusasinthasintha kwake kofanana ndi kokometsera zakudya komanso kutafuna mosiyanasiyana, bowa wakuda ndi chinthu chodziwika bwino chophikira zakudya zosiyanasiyana zaku Asia. Amagwiritsidwanso ntchito ngati mankhwala achi China kwazaka mazana ambiri (2).

Nkhaniyi ikufotokoza za kagwiritsidwe ntchito, zopatsa thanzi, komanso zabwino za bowa wakuda, komanso njira zomwe mungatsatire.

Kodi bowa wakuda amagwiritsidwa ntchito bwanji?

Bowa wakuda nthawi zambiri amagulitsidwa mumtundu wouma. Musanadye, imayenera kukhazikitsidwanso m'madzi ofunda kwa ola limodzi.

Ndikulowerera, bowa amakulitsa 3-4 kukula kwake. Kumbukirani izi mukamaphika, popeza zochepa zimatha kupita kutali.

Ngakhale bowa wakuda amagulitsidwa ndi mayina angapo, ndi osiyana kwambiri ndi bowa wamakutu amitengo (Auricularia auricula-judae), msuwani wake wazomera. Ngakhale zili choncho, bowawa amadzitamandira ndi michere yofananira ndi kagwiritsidwe ntchito kophikira ndipo nthawi zina amatchulidwa mosinthana (1).

Bowa wakuda ndi chinthu chodziwika bwino mu zakudya zaku Malaysian, Chinese, ndi Maori.

Ndiwowuma pang'ono kuposa bowa wamakutu wamatabwa ndipo amagwiritsidwa ntchito nthawi zambiri mumsuzi. Popeza imakhala ndi kukoma kosalowerera ndale, imawonjezeredwa ngakhale ku mchere wa ku Cantonese. Monga tofu, imayamwa kukoma kwa mbale yomwe ndi gawo lake.

Kuyambira zaka za zana la 19, bowa wakuda wakhala akugwiritsidwa ntchito ngati mankhwala achikhalidwe achi China kuti achepetse zizindikilo zingapo, kuphatikizapo jaundice ndi zilonda zapakhosi (2).

Bowa wakuda salowerera ndale ndipo amatha kutulutsa mitundu yambiri. Ndiwotchuka kwambiri ku Asia, komwe amawonjezeredwa nthawi zonse ku msuzi, ndipo akhala akugwiritsidwa ntchito ngati mankhwala achi China.

Mbiri yazakudya

Gawo limodzi la kotala (7 magalamu) a bowa wakuda wouma amapereka ():

• Ma calories: 20
• Ma carbs: 5 magalamu
• Mapuloteni: osakwana 1 gramu
• Mafuta: 0 magalamu
• CHIKWANGWANI: 5 magalamu
• Sodiamu: 2 mg
• Cholesterol: 0 magalamu

Monga mukuwonera, bowa uyu alibe mafuta ambiri komanso ma calories koma makamaka ali ndi fiber ().

Kukula komweku kumapereka potaziyamu, calcium, phosphorous, folate, ndi magnesium pang'ono. Mavitamini ndi michere iyi ndiyofunikira pamtima, muubongo, komanso thanzi lamafupa (,,,).

Mafangayi akuda kwambiri amakhala ochepa mafuta, ali ndi michere yambiri, ndipo amakhala ndi mavitamini ndi michere yambiri.

Zopindulitsa za bowa wakuda

Ngakhale kuti bowa wakuda wagwiritsidwa ntchito kangapo pamankhwala achi Chinese, kafukufuku wasayansi akadali koyambirira.

Komabe, bowa uyu amadziwika kuti ali ndi mphamvu zowonjezera komanso kuteteza maantibayotiki (, 8).

Ingokumbukirani kuti kafukufuku waanthu ndi ochepa, ndipo maphunziro ena amafunikira.

Imanyamula ma antioxidants amphamvu

Bowa, kuphatikizapo Kutsegula mitundu, nthawi zambiri amakhala ndi ma antioxidants ambiri.

Mankhwala opindulitsawa amathandiza kuthana ndi kupsyinjika kwa okosijeni mthupi lanu, komwe kumalumikizidwa ndi kutupa komanso matenda osiyanasiyana (,).

Komanso, bowa nthawi zambiri amakhala ndi polyphenol antioxidants wamphamvu. Chakudya chokhala ndi ma polyphenols ambiri chimakhala ndi chiopsezo chochepa cha khansa komanso matenda osachiritsika, kuphatikiza matenda amtima (,,,,,).

Titha kulimbikitsa matumbo ndi thanzi lamthupi

Mofananamo ndi bowa wina wosiyanasiyana, bowa wakuda amadzitamandira ndi ma prebiotic - makamaka mawonekedwe a beta glucan (15,,).

Maantibiotiki ndi mtundu wa fiber yomwe imadyetsa m'matumbo anu ma microbiome, kapena mabakiteriya ochezeka m'matumbo mwanu. Izi zimathandizira kukhala ndi thanzi lokwanira kugaya chakudya komanso kukhalabe ndi matumbo pafupipafupi (15,,).

Chosangalatsa ndichakuti, gut microbiome imagwirizana kwambiri ndi thanzi lamthupi. Ma prebiotic onga omwe ali bowa wakuda amaganiza kuti amalimbikitsa chitetezo chanu cha mthupi ku tizilombo toyambitsa matenda omwe atha kukudwalitsani ().

Mutha kutsitsa cholesterol yanu

Ma polyphenols m'mabowa amathandizira kutsitsa LDL (yoyipa) cholesterol ().

Komanso, kutsitsa cholesterol cha LDL kumachepetsa chiopsezo chanu chodwala matenda amtima.

Kafukufuku wina wa akalulu opatsidwa bowa wamakutu amitengo adapeza kuti cholesterol yonse komanso LDL (yoyipa) idatsika kwambiri ().

Komabe, ofufuza anali osatsimikiza ndendende momwe mafangayo adathandizira izi, ndipo kuphunzira nyama kamodzi m'makutu amitengo sikutanthauza anthu omwe amadya bowa wakuda.

Titha kulimbikitsa thanzi laubongo

Bowa amaganiza kuti amateteza ubongo wathanzi (, 20).

Kafukufuku wina yemwe adawonetsa kuti bowa wamatabwa ndi bowa wina amalepheretsa beta secretase, michere yomwe imatulutsa mapuloteni a beta amyloid ().

Mapuloteniwa ndi owopsa kuubongo ndipo amalumikizidwa ndi matenda osachiritsika, monga Alzheimer's ().

Ngakhale izi zikulonjeza, kafukufuku wamunthu amafunikira.

Mutha kuteteza chiwindi chanu

Bowa wakuda amateteza chiwindi kuti chisapweteke ndi zinthu zina.

Pakafukufuku wamakoswe, yankho lamadzi ndi bowa wakuda wothira lidathandizira kusintha ndi kuteteza chiwindi ku zovulala zomwe zimadza chifukwa cha acetaminophen, yomwe imagulitsidwa ngati Tylenol ku United States ().

Ofufuzawa adalumikiza izi ndi mphamvu ya bowa ya antioxidant ().

Komabe, maphunziro akusowa.

Bowa wakuda amapereka ma antioxidants amphamvu komanso ma prebiotic athanzi m'matumbo. Zitha kuthandizira kuchepetsa cholesterol komanso kuteteza chiwindi ndi ubongo, koma kafukufuku amafunika.

Njira zodzitetezera pakugwiritsa ntchito

Bowa wakuda wogulidwa kwa ogulitsa amalonda amakhala ndi zovuta zochepa - ngati zilipo -.

Komabe, popeza bowa wakuda kwambiri amagulitsidwa wouma, ndikofunikira kuti uzitsukitsa nthawi zonse usanagwiritse ntchito chifukwa cha kuchuluka kwake komanso kupindika.

Komanso, nthawi zonse iyenera kuphikidwa bwino kupha mabakiteriya ndikuchotsa zotsalira. Kafukufuku akuwonetsa kuti kuwira kumatha kukulitsa ntchito yake ya antioxidant (,).

Komabe, kufunafuna bowa wakuda sikulimbikitsidwa chifukwa cha chiopsezo chodziwika kapena kuipitsidwa. Sikuti bowa wakutchire yekha amatenga zowononga kuchokera kumalo awo, komanso kudya bowa wolakwika kumatha kukhala chakupha kapena chakupha.

M'malo mwake, muyenera kuyang'ana bowa wapadera pamasitolo apadera kapena pa intaneti.

Ngakhale bowa wakuda samalumikizidwa ndi zovuta zina, muyenera kuzinyika nthawi zonse musanadye ndikuphika bwino kuti muchepetse mabakiteriya omwe angakhale ovulaza. Ndibwino kugula chinthu chouma m'malo mozidya.

Mfundo yofunika

Bowa wakuda ndi bowa wodyedwa womwe ndi chinthu chodziwika bwino mu zakudya zaku China.

Amakonda kugulitsidwa owuma pansi pa mayina osiyanasiyana, monga khutu lamtambo kapena bowa wamakutu amtengo. Iyenera kuviikidwa ndikuphika bwino musanadye.

Kafukufuku yemwe akutuluka akusonyeza kuti bowa wakuda umapereka zabwino zambiri, monga kuteteza chiwindi, kutsitsa cholesterol, komanso kukulitsa thanzi m'matumbo. Ilinso ndi ma fiber ndi ma antioxidants.

Ngakhale bowa iyi idagwiritsidwanso ntchito ngati mankhwala achikhalidwe achi China, maphunziro ena amafunikira kuti awone zotsatira zake.