Kukho isizathu sokuba amakhowa asemathinini adume kakhulu kwihlabathi liphela. Ezi zithako ziguquguqukayo zifumene indlela yazo kwiikhitshi ezingenakubalwa, zibonelela ngokulula, incasa enkulu, kunye nentaphane yeenzuzo zesondlo. Njengoko abantu abaninzi befuna izisombululo zokutya ezikhawulezayo nezilula, imfuno yamakhowa enkonkxiweyo iyaqhubeka nokunyuka, nto leyo ebenza ukuba bafuneke babe neepantri kuyo yonke indawo.
Esinye sezizathu eziphambili zokuthandwa kwamakhowa asemathinini kukulungele. Ngokungafani nama-mushroom amatsha, afuna ukuhlanjwa ngokucokisekileyo, acwecwe kwaye aphekwe, amakhowa asemathinini alungiselelwe kwangaphambili kwaye alungele ukusetyenziswa. Oku konga ixesha namandla, kuyenza ibe lukhetho olukhulu kubantu abaxakekileyo nakwiintsapho. Ingaba wenza i-pasta dish ekhawulezayo, uyongeza kwi-stir-fry, okanye uyifake kwisobho esinentliziyo, amakhowa asemathinini ayongezwa lula kwiindlela ezahlukeneyo zokupheka ngaphandle kwemisebenzi emininzi yokulungiselela.
Ukongeza kokulungela, amakhowa asemathinini nawo anobomi obude beshelufu. Amakhowa enkonkxiweyo lukhetho olusebenzayo kwabo bafuna ukugcina izithako ngaphandle kokukhathazeka malunga nokuhamba kakubi. Amakhowa asemathinini anokugcinwa kwindawo epholileyo, eyomileyo kangangeenyanga, ebonelela abathengi ngomthombo othembekileyo wesondlo. Oku kuluncedo ngakumbi kwabo basenokungakwazi ukufikelela kunyaka wonke kwimveliso emitsha okanye abahlala kwiindawo apho amakhowa amatsha angafumaneki lula.
Ukususela kumbono wesondlo, amakhowa asemathinini anezityebi kwiinzuzo zempilo. Baneekhalori eziphantsi kunye namafutha, okwenza ukuba babe yongezwa ngokugqwesileyo kwisondlo esifanelekileyo. Amakhowa asemathinini atyebile kwizondlo ezibalulekileyo ezifana nevithamini B kunye no-D, kunye neeminerali ezifana ne-selenium kunye ne-potassium, ezinegalelo kwimpilo yonke kunye nokuphila kakuhle. I-Vitamin D ibaluleke kakhulu kwimpilo yethambo kunye nokusebenza komzimba, kwaye amakhowa asemathinini angomnye wemithombo embalwa engeyiyo yezilwanyana yale sondlo esibalulekileyo.
Ukongezelela, amakhowa aneempawu ze-antioxidant ezinceda ukulwa noxinzelelo lwe-oxidative emzimbeni. Oku kunokunciphisa umngcipheko wezifo ezingapheliyo, kubandakanywa nesifo senhliziyo kunye neentlobo ezithile zomhlaza. Amakhowa aqulethe i-fiber e-soluble ebizwa ngokuba yi-beta-glucan, enokuthi izuze impilo yentliziyo ngokunceda ukunciphisa amanqanaba e-cholesterol kunye nokuphucula umsebenzi wentliziyo jikelele.
Enye inzuzo yamakhowa asemathinini kukuguquguquka kwawo kokupheka. Zingasetyenziswa kwiindidi ezahlukeneyo zokutya, ukusuka kwi-casseroles ecocekileyo ukuya kwi-risottos ezimnandi. Incasa yabo yeumami iphucula incasa yeeresiphi ezininzi, izenza zibe lukhetho oludumileyo lwabapheki basekhaya kunye nabapheki abaziingcali ngokufanayo. Ngaphezu koko, amakhowa asemathinini anokunongwa ngokulula okanye adityaniswe nezinye izithako ukwenza iincasa ezizodwa, okwenza ubuchule bokupheka bungapheli.
Ukuqukumbela, amakhowa enkonkxiweyo athandwa ngabathengi ngenxa yokulula kwabo, ubomi obude, kunye neenzuzo ezininzi zempilo. Njengoko besanda abantu besamkela umbono wokutya okukhawulezayo kunye nokutya okunesondlo, imfuno yamakhowa enkonkxiweyo kusenokwenzeka ukuba iqhubeke ukukhula. Ngokukwazi ukonyusa incasa yeendidi zeetya ngelixa ubonelela ngezondlo eziyimfuneko, ayimangalisi into yokuba amakhowa ankonkxiweyo abe sisitya esithandwayo se-pantry kwihlabathi jikelele. Nokuba ungumpheki onamava okanye oqalayo, ukongeza amakhowa enkonkxiweyo ekutyeni kwakho kunokunyusa amava akho okupheka ngelixa uzuza impilo yakho.
Ixesha lokuposa: Mar-10-2025