Ngā Pūrongo - Te Pono mō te Tangohanga Harore Shiitake Waro me te Whakaiti Taumaha

I. Kupu Whakataki

Kupu Whakataki

I ngā tau tata nei, kua tino rongonui te ao mō ngā whakaritenga whakaheke taumaha ā-taiao, me ngā taonga whakamiharo e kī ana he hua tipua. I roto i ēnei,tangohanga harore shiitake warokua ara ake hei hoa mahi pea i roto i te pakanga ki te taumaha nui. Engari he aha te kōrero pono kei muri i tēnei āhuatanga harore? Me keri tātou ki roto i te ao o ngā harore shiitake, me te whakaatu i te pono mō ō rātou pānga pea ki te whakahaere taumaha.

Te Mārama ki te Tangohanga Harore Shiitake Waro: He Pūngao Kai

Ko ngā harore shiitake, e mōhiotia whānuitia ana ko Lentinula edodes, he mea nui i roto i te tunu kai Āhia mō ngā rautau. Ehara i te mea he reka noa iho ēnei harore reka engari he tino whai hua hoki mō te kai. Ko te tangohanga harore shiitake waro, i tangohia mai i ēnei harore utu nui, ka whakatōtō i ō rātou matū whai hua ki roto i te āhua kaha.

He nui ngā tāpiringa rerekē kei roto i te tangohanga, tae atu ki ngā huaora B, te parahi, me te selenium. Kei roto hoki i tēnei tangohanga ngā matū ahurei pērā i te eritadenine me te beta-glucans, kua whakaoho i te hiahia o ngā kaitātari mō ō rātou painga hauora. Engari he aha te hononga o ēnei wāhanga ki te whakaheke taumaha?

He iti ngā kaora o te tangohanga harore shiitake waro engari he nui te muka, he mea hei tāpiri mākona ki tētahi kai. Ka taea e te muka te āwhina ki te whakatairanga i te mākona, ka whakaiti pea i te nui o ngā kaora e kainga ana. Heoi anō, ko te kīanga matūkai o te tangohanga he whakarato i ngā huaora me ngā kohuke nui me te kore e nui te pānga ki te taumaha kaora.

Ko tētahi o ngā wāhanga matua otangohanga harore shiitake waroKo te eritadenine te matū kua rangahaua mō tōna kaha ki te whakaheke i ngā taumata cholesterol. Ahakoa kāore te whakahaere cholesterol e pā tika ana ki te whakaheke taumaha, he wāhanga nui o te hauora whānui ka pāngia e te taumaha nui.

Ko ngā Beta-glucans, tētahi atu wāhanga nui o te tangohanga, he miro wairewa kua honoa ki ētahi atu painga hauora. Ka taea e ēnei warowaihā matatini te whakaroa i te mimiti, ka whai wāhi atu ki te rere haere o te hukahuka ki roto i te toto. Mā tēnei rere kaha tonu ka āwhina i te whakatau i ngā taumata huka toto, ka whakaiti pea i te hiahia me te kai nui.

Te Pūtaiao i Muri i te Tangohanga Harore Shiitake Waro me te Whakahaere Taumaha

Ahakoa he mea whakamiharo te āhua kai o te tangohanga harore shiitake waro, he mea nui kia tirohia ngā taunakitanga pūtaiao e tautoko ana i tōna whakamahinga mō te whakaiti taumaha. He maha ngā rangahau kua tūhura i te kaha o ngā harore shiitake me ō rātou tangohanga i roto i tēnei horopaki.

I kitea i roto i tētahi rangahau i whakaputaina i roto i te Journal of Obesity, he iti ake te pikinga o te taumaha o ngā kiore i whāngaihia ki te kai nui-ngako me te paura harore shiitake, ki te whakataurite ki ērā i kai noa i te kai nui-ngako. I kīia e ngā kairangahau ko te kaha o ngā harore ki te whakaiti i te putunga ngako me te whakapai ake i te pākia o te ngako te take o tēnei pānga.

I roto i tētahi atu rangahau, i whakaputaina i roto i te Journal of Nutritional Biochemistry, i tirotirohia ngā pānga o te eritadenine mai i ngā harore shiitake ki te pākia o te ngako i roto i ngā kiore. I whakaatuhia e ngā hua ka taea e te eritadenine te whakaiti i te kohikohinga ngako mā te whakarerekē i te pākia o te ngako.

Heoi, he mea nui kia mōhiotia ahakoa he pai ngā hua o ēnei rangahau ki ngā kararehe, he iti tonu ngā rangahau ki te tangata. Me nui ake ngā whakamātautau haumanu whānui hei whakaū i ngā painga o te whakaheke taumaha.tangohanga harore shiitake waroi roto i te tangata.

Ahakoa rā, ko te kaha o te tangohanga ki te tautoko i te whakahaere taumaha he nui atu i ngā pānga tahu ngako tika. Ko tōna kaha ki te whakatairanga i te makona me te whakarato i ngā matūkai nui me te iti o ngā kaora he mea nui hei tāpiri atu ki te kai taurite me te oranga hauora.

Tērā pea ka whai wāhi ngā beta-glucans i roto i te tangohanga harore shiitake waro ki te whakahaere taumaha mā te pānga ki te hauora o te puku. E whakaatu ana ngā rangahau hou he hononga te microbiome puku hauora ki te whakahaere taumaha pai ake. Ka mahi ngā Beta-glucans hei prebiotics, e whāngai ana i ngā huakita puku whai hua, ā, tera pea ka whai wāhi ki te hanga microbiome taurite ake.

Te Whakauru i te Tangohanga Harore Shiitake Waro ki roto i te Huarahi Whakaiti Taumaha Katoa

Ahakoa he pai te tangohanga harore shiitake waro hei āwhina i te whakahaere taumaha, ehara i te otinga makutu. Ko te whakaiti taumaha pumau me whai huarahi whānui e uru ana ki te kai taurite, te korikori tinana auau, me ngā tikanga noho hauora.

Ina whakaarohia te whakauru i te tangohanga harore shiitake waro ki roto i tō haerenga whakaiti taumaha, he mea nui kia tirohia hei wāhanga o tētahi rautaki whānui. Anei ētahi tohutohu hei whakanui ake i ōna painga pea:

1. Tāpirihia ki tētahi kai whai matūkai:Tangohanga harore shiitake waroka taea te tāpiri atu ki tētahi kai e nui ana i ngā kai katoa, ngā pūmua kikokore, me te nui o ngā hua me ngā huawhenua. Ka taea e tōna āhua matūkai te āwhina ki te whakakī i ngā āputa matūkai me te tautoko i te hauora whānui.

2. Whakamahia hei whakanui i te reka me te makona: Ka taea e te reka umami o ngā harore shiitake te tāpiri i te hohonutanga ki ngā rihi me te kore e whakawhirinaki ki te tote nui, ki te ngako rānei. Ka taea e tēnei te whakamānawa ake i ngā kai hauora, ā, ka whakaiti pea i te hiahia ki ngā kōwhiringa iti iho te kai totika.

3. Whakakotahitia ki te whakakori tinana auau: Ahakoa ka tautoko pea te tangohanga i te hauora o te pākia o te tinana, ka taea e te whakakotahitanga me te whakakori tinana auau te whakanui ake i ōna painga pea. Ehara i te mea ka tahuna noa e te whakakori tinana ngā kaata engari ka whakapai ake hoki i te hauora me te oranga whānui.

4. Whakaarohia te wā: Ki tā ētahi he āwhina te kai i ngā kai momona i te muka pērā i te tangohanga harore shiitake waro i mua i te kai ki te whakahaere i te rahi o ngā kai mā te whakatairanga i te mākona.

5. Kia rite tonu: Pērā i ngā rautaki kai katoa, ko te rite tonu te mea nui. Whakauruhia te tangohanga ki roto i tō mahinga i ia wā, kia kitea ai pea ngā painga mō te wā roa.

6. Aroturuki i tō ahunga whakamua: Aroturukihia tō taumaha, ō taumata pūngao, me tō oranga whānui i a koe e whakauru ana i te tangohanga harore shiitake waro ki roto i tō mahinga. Mā tēnei ka āwhina i a koe ki te aromatawai i tōna pānga me te mahi i ngā whakarerekētanga ina hiahiatia.

7. Kōrero ki tētahi tohunga hauora: I mua i te tīmatanga o tētahi tikanga tāpiringa hou, he mea whakaaro nui kia kōrero ki tētahi kaiwhakarato hauora, inā koa mēnā he mate hauora tōu, kei te tango rongoā rānei koe.

Whakamutunga

Tangohanga harore shiitake waroHe kōwhiringa whakamere tēnei mō te hunga e rapu tautoko taiao ana i roto i tā rātou haerenga whakahaere taumaha. Nā tōna whai kiko kai, ōna painga pākia pea, me tōna kaha ki te whakarei ake i te makona, he mea pai hei tāpiri atu ki tētahi rautaki whakaiti taumaha whānui.

Mena kei te hiahia koe ki te tūhura i ngā painga pea o te tangohanga harore shiitake waro, o ētahi atu tangohanga otaota rānei mō ō whāinga hauora me te oranga tinana, whakaarohia te whakapā atu ki ngā kaiwhakarato rongonui e whakatairanga ana i te kounga me te oranga tonutanga. Mō ētahi atu pārongo mō ngā tangohanga otaota waro kounga teitei, tae atu ki ngā hua harore shiitake, whakapā mai ki a mātou igrace@biowaycn.com.

Ngā Tohutoro

1. Handayani, D., et al. (2011). Ka ārai te harore Shiitake kai (Lentinus edodes) i te whakatakotoranga ngako me te whakaiti i te triglyceride i roto i ngā kiore i whāngaihia ki te kai ngako-nui. Journal of Obesity, 2011, 258051.
2. Shimada, Y., et al. (2003). Ka ārai te Eritadenine mai i ngā Harore Kainga i te Mahi a te Angiotensin Converting Enzyme i roto i te Vitro. Journal of Nutritional Science and Vitaminology, 49(6), 406-410.
3. Xu, X., et al. (2015). Ngā pūmua koiora mai i ngā harore. Biotechnology Advances, 33(6), 1673-1680.
4. Valverde, ME, et al. (2015). Harore Kai: Te Whakapai Ake i te Hauora Tangata me te Whakatairanga i te Kounga o te Oranga. International Journal of Microbiology, 2015, 376387.
5. Jayachandran, M., et al. (2017). He Arotakenga Arohaehae mō ngā Painga Whakatairanga Hauora o ngā Harore Kai mā roto i ngā Maikorokoro o te Puku. International Journal of Molecular Sciences, 18(9), 1934.