Champignons - BJU, likhalori, melemo le likotsi tsa li-mushroom bakeng sa 'mele

Li-champignon ke li-mushroom tse matlafatsang le tse phetseng hantle, tse nang le liprotheine tse ngata le phosphorus e batlang e lekana le litlhapi. Baatlelete ba atisa ho eketsa li-mushroom lijong tsa bona, hobane protheine ea meroho e monngoa ka makhetlo a 'maloa ka potlako ho feta liprotheine tsa liphoofolo. Ntle le moo, li-champignon ke sehlahisoa sa phepo se loketseng phepo e nepahetseng le e nepahetseng. Basali ba lekang ho theola boima ba 'mele ba ka hlophisa matsatsi a ho itima lijo ka li-mushroom, hammoho le ho li sebelisa lijong tse fapaneng ho fapana le nama, e tla potlakisa ts'ebetso ea ho fokotsa mafura a' mele.

Likahare tsa khalori, BZHU le sebopeho sa li-mushroom

Champignons ke sehlahisoa se nang le likhalori tse tlase, ligrama tse 100 tsa tsona tse nang le 22 kcal. Sebopeho sa li-mushroom tse tala se na le liprotheine tse ngata, ha ho na lik'habohaedreite ebile ha se na mafura. Karolelano ea li-mushroom tsa BJU ka 100 g ke 1: 0.2: 0, ka ho latellana.

Boleng ba phepo ea li-mushroom ka 100 g:

• lik'habohaedreite - 0,1 g;
• liprotheine - 4.4 g;
• mafura - 1 g;
• metsi - 91 g;
• fiber ea lijo - 2.5 g;
• molora - 1 g

Boleng ba mafolofolo ba li-mushroom bo fapana ho latela mofuta oa ho li lokisa, e leng:

• li-champignon tse halikiloeng ka oli ea limela - 53 kcal;
• stewed ntle le oli - 48.8 kcal;
• mapolanka kapa makotikoting - 41.9 kcal;
• phehiloeng - 20.5 kcal;
• Ka grill / grill - 36.1 kcal;
• apehoa ka ontong - 30 kcal.

Tlhokomeliso: Li-mushroom tse halikiloeng, tse phehiloeng ka har'a grill kapa pane ea grill ntle le ho eketsa oli, hammoho le li-mushroom tse phehiloeng li loketse lijo tsa phepo.

Metsoako ea lik'hemik'hale ea li-mushroom ka 100 g e hlahisoa ka mokhoa oa tafole:

Ntle le moo, sebopeho sa li-mushroom se kenyelletsa mafura a acid linoleic (0.481 g) le omega-6 (0.49 g), monounsaturated fatty acids. Likahare tsa li-disaccharides sehlahisoa li tlase haholo - 0,1 g ka 100 g.

Mabapi le ho hlophisoa ha lik'hemik'hale, li-mushroom tse khethiloeng ka makotikoting le makotikoting li batla li fapane le tse ncha, empa sesupo sa bongata ba limatlafatsi sea fokotseha.

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Lisebelisoa tse sebetsang tsa li-champignon bakeng sa 'mele

Ka lebaka la letlotlo la limatlafatsi, li-champignon li na le thepa e thusang 'mele oa motho:

1. Ts'ebeliso e hlophisehileng ea li-mushroom e ntlafatsa metabolism mme e boloka ts'ebetso e tsitsitseng ea sistimi ea potoloho ea mali.
2. Ka lebaka la vithamine B2 e kenyellelitsoeng sehlahisoa, boemo ba lera la mucous le sistimi ea methapo lia ntlafala.
3. Ka thuso ea li-mushroom, u ke ke ua matlafatsa masapo feela, empa hape u fokotsa kotsi ea ho ba le lefu le kang lefu la masapo. Ntle le moo, ke khaello ea vithamine D 'meleng, e leng ka bongata bo fokolang, empa e ntse e le li-mushroom, ke lona lebaka la ho fokola ha masapo le nts'etsopele ea li-rickets.
4. Ka lebaka la boteng ba sodium ha ho etsoa li-mushroom, ho sebetsa ha liphio le 'mele oohle ka botlalo ho ntlafala.
5. Haeba u ja li-mushroom bonyane makhetlo a 'maloa ka beke, u ka ntlafatsa boemo ba methapo ea pelo, oa tiisa khatello ea mali, oa eketsa phepelo ea mali bokong le ho matlafatsa mesifa ea pelo.
6. Champignons, ha e jeoa khafetsa, e fokotsa menyetla ea ho ba le khatello ea mmele 'meleng. Empa ke feela ha motho a sa utloe bohloko ke ho kula ka kotloloho ho li-mushroom kapa liprotheine tsa semela.
7. Ka lebaka la phosphorus e ngata ka li-mushroom, ts'ebetso ea sistimi ea methapo e tloaelehile, mme ho teneha hoa fokotseha. Ntle le moo, li-mushroom li thusa ho boloka mmele o le maemong a matle.

Lintho tse fumanehang ka har'a li-mushroom li ntlafatsa mohopolo, ho ba seli le ho tsepamisa mohopolo. Champignons e ntlafatsa tšebetso ea litho tsa pono le ho matlafatsa lisele tse sebetsang 'meleng.

Li-mushroom tse nang le makotikoting le tse khethiloeng ha li na melemo e ts'oanang le li-mushroom tse ncha, tse phehiloeng kapa tse besitsoeng. Empa ka nako e ts'oanang, li boloka lintlha tse ngata tsa protheine e silang habonolo.

Melemo ea li-mushroom bakeng sa bophelo bo botle ba motho

Nakong ea kalafo ea mocheso, li-mushroom li lahleheloa ke limatlafatsi tse ling, ka lebaka leo ha li na thuso. Ho ja li-mushroom tse tala ho fana ka melemo e mengata ea bophelo bo botle, e leng:

• pono ea ntlafala;
• Ts'ebetso e tloaelehileng ea pampitšana ea mala e ea khutlisoa haeba ho na le mafu a fapaneng;
• kotsi ea ho tšoaroa ke lefu la pelo, e leng stroke le tlhaselo ea pelo, ea fokotseha;
• maikutlo a tlala a hatelloa;
• bokhoni boa eketseha;
• boemo ba "k'holeseterole" e kotsi maling ea fokotseha;
• ts'ebetso e eketsehileng ea boko.

Ho bohlokoa ho sebelisa sehlahisoa ka mokhoa o omisitsoeng, hobane kamora ho se sebetsa ha se lahleheloe ke thepa ea sona e molemo. Ho khothalletsoa li-champignon tse ncha kapa tse omisitsoeng bakeng sa basali ba lebelletseng ngoana kapa ba anyesa lesea. Boemo ke ho ba sieo ha alejiki le contraindications tse ling.

Li-champignon tse omileng li sebelisoa haholo ho cosmetology, kaha li ntlafatsa boemo ba letlalo le ho thusa ho boloka bocha.

© lesslemon - stock.adobe.com

Melemo ea ho fokotsa

Li-mushroom e le sehlahisoa se nang le likhalori tse tlase hangata li eketsoa lijong nakong ea lijo - li kenya letsoho ho fokotsa boima ba 'mele. Protheine ea li-mushroom e kenella kapele mme e thusa ho o boloka o ikutloa o tletse nako e telele.

Ho netefalitsoe ka mahlale hore ts'ebeliso e hlophisehileng ea li-champignon sebakeng sa lijana tsa nama e thusa ho felisa liponto tse eketsehileng ka potlako ho feta ho ja lijo tse leka-lekaneng khafetsa. 'Mele o na le liprotheine tsa bohlokoa tse matlafatsang mesifa, e leng se etsang hore palo e be le lithane. Li-mushroom ke metsi a 90% 'me ha li hlohlelletse mafura' meleng oa motho.

Bakeng sa ho theola boima ba 'mele ka thuso ea li-mushroom, ho lekane ho nka sebaka sa sejana se le seng ka letsatsi ka sehlahisoa - mme kamora libeke tse peli tsa phepo e fetotsoeng, o ka bona phokotso e kholo ea boima ba' mele (ho tloha ho 3 ho isa ho 4 kg). Ntle le moo, ka lebaka la lik'hemik'hale tse ngata tsa li-mushroom, 'mele o ke ke oa haelloa ke livithamini le liminerale.

Tekanyo e khothalletsoang ea li-champignon ka letsatsi e tsoa ho 150 ho isa ho 200 g.

Li-Champignon li bohlokoa haholo ho baatlelete, hobane protheine ea meroho e thusa eseng feela ho aha mesifa, empa hape e e boloka e le maemong a matle. Sena se bohlokoa haholo nakong ea ho omisa ho fokotsa mafura a 'mele le ho eketsa tlhaloso.

Kotsi le lithibelo ts'ebelisong ea li-champignon

Ts'ebeliso e fetelletseng ea li-champignon e tletse litlamorao tse sa rateheng. Sehlahisoa se tloaetse ho monya lintho tse kotsi tikolohong. ha u ja li-mushroom tse bokelletsoeng libakeng tse nang le tikoloho e sa thabiseng, kotsi ea chefo ea eketseha.

Litlhaloso tse amanang le tšebeliso ea sehlahisoa ke tse latelang:

• lefu la sebete;
• ho hanana le protheine ea meroho;
• lilemo ho fihlela ho lilemo tse 12;
• ho se mamellane ka bomong.

Li-mushroom ke lijo tse boima tse thata ho siloa ka lebaka la chitin sehlahisoa. Ka lebaka lena, ha ua lokela ho hlekefetsa li-champignon, ho seng joalo mafu a pampiri ea meno a ka hlaha.

Tlhokomeliso: batho ba nang le lefu la liphio ha baa lokela ho hlekefetsa li-mushroom tse khethiloeng ka makotikoting, kaha sehlahisoa seo se na le letsoai le lengata.

© Nickola_Che - stock.adobe.com

Sephetho

Champignons ke sehlahisoa se nang le likhalori tse tlase se loketseng phepo e nepahetseng. Sebopeho sa li-mushroom se na le lisebelisoa tse ngata tse thusang ho tiisa tšebetso ea litho tsa kahare le ho boloka mmele o le maemong a matle. Ke mohloli oa liprotheine tse silang habonolo tseo baatlelete ba ka li sebelisang ho akofisa ts'ebetso ea ho aha mesifa. Ntle le moo, ts'ebeliso e hlophisehileng ea li-mushroom e tla potlakisa metabolism le ho thusa ho lahla liponto tse eketsehileng.

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