Gabatarwa:
A cikin 'yan shekarun nan, an sami ci gaba mai girma game da fa'idodin kiwon lafiya da yawa na haɗa namomin kaza na Shiitake cikin abincinmu. Waɗannan fungi masu ƙasƙantar da kai, waɗanda suka samo asali daga Asiya kuma ana amfani da su sosai a cikin maganin gargajiya, sun sami karɓuwa a Yammacin duniya saboda ƙayyadaddun bayanan su na abinci mai gina jiki da kaddarorin magani. Kasance tare da ni a cikin wannan tafiya yayin da muke bincika fa'idodi na ban mamaki da namomin kaza na Shiitake ke bayarwa, da kuma dalilin da yasa suka cancanci wurin girmamawa akan farantin ku.
Menene namomin kaza na shiitake?
Shiitake namomin kaza ne da ake ci daga Gabashin Asiya.
Sun yi launin toka zuwa launin ruwan kasa mai duhu, tare da iyakoki masu girma tsakanin inci 2 zuwa 4 (5 zuwa 10 cm).
Duk da yake yawanci ana cin abinci kamar kayan lambu, shiitake sune fungi waɗanda ke girma ta halitta akan ruɓar bishiyoyi.
Kusan kashi 83% na shiitake ana noman shi a Japan, kodayake Amurka, Kanada, Singapore, da China ma suna samar da su.
Kuna iya samun su sabo ne, busassun, ko a cikin kayan abinci daban-daban.
Bayanan abinci na namomin kaza shiitake
Shiitake namomin kaza gida ne na abinci mai gina jiki, wanda ya ƙunshi jerin mahimman bitamin da ma'adanai. Suna da kyakkyawan tushen bitamin B-rikitattun bitamin, ciki har da thiamin, riboflavin, da niacin, waɗanda ke da mahimmanci don kiyaye matakan makamashi, aikin jijiya mai kyau, da kuma tsarin rigakafi mai ƙarfi. Bugu da ƙari, Shiitakes suna da wadata a cikin ma'adanai irin su jan karfe, selenium, da zinc, waɗanda ke taka muhimmiyar rawa wajen tallafawa ayyuka daban-daban na jiki da kuma ƙarfafa jin daɗin rayuwa gaba ɗaya.
Shiitake yana da ƙarancin adadin kuzari. Hakanan suna ba da adadi mai yawa na fiber, da bitamin B da wasu ma'adanai.
Sinadaran dake cikin busasshen shitake guda 4 (gram 15) sune:
Calories: 44
Carbohydrates: 11 grams
Fiber: 2 grams
Protein: 1 gram
Riboflavin: 11% na Ƙimar Kullum (DV)
Niacin: 11% na DV
Copper: 39% na DV
Vitamin B5: 33% na DV
Selenium: 10% na DV
Manganese: 9% na DV
Zinc: 8% na DV
Vitamin B6: 7% na DV
Folate: 6% na DV
Vitamin D: 6% na DV
Bugu da kari, shiitake ya ƙunshi yawancin amino acid iri ɗaya da nama.
Hakanan suna alfahari da polysaccharides, terpenoids, sterols, da lipids, wasu daga cikinsu suna da haɓakar rigakafi, rage cholesterol, da tasirin anticancer.
Yawan mahadi masu rai a cikin shiitake ya dogara da yadda da kuma inda ake shuka namomin kaza, adanawa, da kuma shirya su.
Yaya ake amfani da namomin kaza na Shiitake?
Namomin kaza na Shiitake suna da manyan amfani guda biyu - azaman abinci da ƙari.
Shiitake a matsayin abinci duka
Kuna iya dafa shi tare da busassun shitake da busassun, kodayake busassun sun fi shahara.
Busasshen shitake yana da ɗanɗanon umami wanda ma ya fi lokacin sabo.
Ana iya siffanta ɗanɗanon Umami a matsayin mai daɗi ko nama. Sau da yawa ana la'akari da dandano na biyar, tare da zaki, mai tsami, daci, da gishiri.
Dukansu busassun namomin kaza na shiitake duka ana amfani dasu a cikin soyawa, miya, stews, da sauran jita-jita.
Shiitake a matsayin kari
An dade ana amfani da namomin kaza na Shiitake a maganin gargajiya na kasar Sin. Hakanan suna cikin al'adun likitanci na Japan, Koriya, da Gabashin Rasha.
A cikin likitancin kasar Sin, ana tunanin shiitake yana kara lafiya da tsawon rai, tare da inganta wurare dabam dabam.
Nazarin ya nuna cewa wasu abubuwan da ke cikin shiitake na iya kariya daga cutar kansa da kumburi.
Koyaya, yawancin binciken an yi su a cikin dabbobi ko bututun gwaji maimakon mutane. Nazarin dabbobi akai-akai yana amfani da allurai waɗanda suka wuce waɗanda mutane za su saba samu daga abinci ko kari.
Bugu da ƙari, yawancin abubuwan da ake amfani da su na naman kaza a kasuwa ba a gwada su don ƙarfin ba.
Kodayake fa'idodin da aka gabatar suna da ban sha'awa, ana buƙatar ƙarin bincike.
Menene Fa'idodin Lafiyar Naman Shiitake?
Ƙarfafa Tsarin rigakafi:
A cikin duniyar yau mai sauri, yana da mahimmanci a sami tsarin rigakafi mai ƙarfi don kawar da cututtuka daban-daban. An san namomin kaza na Shiitake suna da ƙarfin haɓaka rigakafi. Waɗannan fungi masu ban mamaki suna ɗauke da polysaccharide mai suna lentin, wanda ke haɓaka ƙarfin garkuwar jiki don yaƙar cututtuka da cututtuka. Yin amfani da Shiitake akai-akai zai iya taimakawa wajen ƙarfafa hanyoyin kariya na jikin ku da rage haɗarin faɗuwa ga cututtuka na kowa.
Mai arziki a cikin Antioxidants:
Namomin kaza na Shiitake suna cike da abubuwa masu ƙarfi na antioxidants, gami da phenols da flavonoids, waɗanda ke taimakawa kawar da radicals masu cutarwa da kare ƙwayoyin mu daga lalacewar iskar oxygen. Wadannan antioxidants an danganta su da rage haɗarin cututtuka na yau da kullum kamar cututtukan zuciya, ciwon sukari, da wasu nau'in ciwon daji. Ciki har da namomin kaza na Shiitake a cikin abincinku na iya ba ku kariya ta dabi'a daga lalacewar salula da haɓaka rayuwa gaba ɗaya.
Lafiyar Zuciya:
Ɗaukar matakan da suka dace don kula da lafiyayyen zuciya shine mafi mahimmanci, kuma namomin kaza na Shiitake na iya zama abokin haɗin ku don cimma wannan burin. Masu bincike sun gano cewa shan Shiitake akai-akai zai iya taimakawa wajen sarrafa matakan cholesterol ta hanyar rage samar da "mara kyau" LDL cholesterol yayin da yake kara "mai kyau" HDL cholesterol. Bugu da ƙari, waɗannan namomin kaza suna ɗauke da mahadi da ake kira sterols waɗanda ke hana ɗaukar cholesterol a cikin hanji, suna ƙara taimakawa wajen kiyaye tsarin lafiyar zuciya.
Dokokin Sugar Jini:
Ga waɗanda ke da ciwon sukari ko waɗanda ke da damuwa game da sarrafa sukarin jini, namomin kaza na Shiitake suna ba da mafita mai ban sha'awa. Suna da ƙananan ƙwayoyin carbohydrates kuma suna da wadata a cikin fiber na abinci, wanda zai iya taimakawa wajen daidaita matakan sukari na jini. Bugu da ƙari, wasu mahadi da ke cikin Shiitakes, irin su eritadenine da beta-glucans, an nuna su don inganta haɓakar insulin da rage haɗarin juriya na insulin, yana mai da su kyakkyawan zaɓi ga daidaikun mutane waɗanda ke neman sarrafa matakan sukari na jini a zahiri.
Kayayyakin Anti-Inflammatory:
Ana ƙara gane kumburi na yau da kullun a matsayin babban mai ba da gudummawa ga cututtuka daban-daban, gami da amosanin gabbai, cututtukan zuciya, har ma da wasu cututtukan daji. Shiitake namomin kaza suna da kaddarorin anti-mai kumburi na halitta, da farko saboda kasancewar mahadi kamar Eritadenine, ergosterol, da beta-glucans. Shigar da Shiitakes akai-akai a cikin abincinku na iya taimakawa rage kumburi, haɓaka ingantacciyar lafiya gabaɗaya da rage haɗarin cututtuka masu kumburi.
Ingantattun Ayyukan Kwakwalwa:
Yayin da muke tsufa, yana zama mahimmanci don tallafawa da kula da lafiyar kwakwalwa. Shiitake namomin kaza sun ƙunshi wani fili da aka sani da ergothioneine, mai ƙarfi antioxidant wanda aka danganta da ingantacciyar aikin fahimi da rage haɗarin rikice-rikicen neurodegenerative masu alaƙa da shekaru kamar cutar Alzheimer da cutar Parkinson. Bugu da ƙari, bitamin B-bitamin da ke cikin Shiitakes suna taka muhimmiyar rawa wajen kiyaye aikin kwakwalwa mai kyau, haɓaka tsabtar tunani, da haɓaka ƙwaƙwalwar ajiya.
Ƙarshe:
Shiitake namomin kaza sun fi kawai dandano mai dandano ga abincin Asiya; su ne tushen abinci mai gina jiki, suna ba da fa'idodin kiwon lafiya. Daga ƙarfafa tsarin rigakafi da haɓaka lafiyar zuciya zuwa daidaita matakan sukari na jini da tallafawa aikin kwakwalwa, Shiitakes sun sami suna da gaskiya a matsayin babban abinci. Don haka, ci gaba, rungumi waɗannan kyawawan fungi, kuma bari su yi sihirinsu akan lafiyar ku. Haɗa namomin kaza na Shiitake a cikin abincinku hanya ce mai daɗi kuma mai daɗi don haɓaka jin daɗin ku, baki ɗaya a lokaci guda.
Tuntube Mu:
Grace HU (Mai sarrafa Kasuwanci):grace@biowaycn.com
Carl Cheng ( Shugaba / Shugaba): ceo@biowaycn.com
Yanar Gizo:www.biowaynutrition.com
Lokacin aikawa: Nuwamba-10-2023
