Kupu Whakataki:
I ngā tau tata nei, kua piki haere te kōrero mō ngā painga hauora maha o te whakauru i ngā harore shiitake ki roto i ā tātou kai. Ko ēnei harore iti nei, i ahu mai i Āhia, ā, e whakamahia whānuitia ana i roto i ngā rongoā tuku iho, kua mōhiotia whānuitia i te ao Hauāuru mō ō rātou āhuatanga kai tino pai me ngā āhuatanga rongoā. Haere mai ki tēnei haerenga i a tātou e tūhura ana i ngā painga whakamiharo o ngā harore shiitake, me te take e tika ai kia whai wāhi rātou ki tā koutou kai.
He aha ngā harore shiitake?
Ko te Shiitake he harore kai e ahu mai ana i te rawhiti o Āhia.
He parauri parauri ki te parauri pouri, ko te taupoki ka tipu i waenga i te 2 me te 4 inihi (5 me te 10 cm).
Ahakoa e kainga ana pērā i ngā huawhenua, he harore te shiitake e tupu noa ana i runga i ngā rākau pakari pirau.
Tata ki te 83% o te shiitake e whakatipuria ana ki Hapani, ahakoa ko te Hononga o Amerika, ko Kānata, ko Hīngapōra, me Haina anō hoki e whakaputa ana i ēnei.
Ka kitea pea ēnei i te mea hou, i te mea maroke, i roto rānei i ngā momo tāpiringa kai.
Te āhua kai o ngā harore shiitake
He puna kai tōtika ngā harore shiitake, kei roto hoki he maha ngā huaora me ngā kohuke nui. He puna pai rawa atu ēnei o ngā huaora B-matatini, tae atu ki te thiamin, te riboflavin, me te niacin, he mea nui ēnei mō te pupuri i ngā taumata pūngao, te mahi hauora o ngā io, me te pūnaha ārai mate pakari. Hei tāpiri, he nui ngā kohuke o te shiitake pērā i te parahi, te selenium, me te konutea, e whai wāhi nui ana ki te tautoko i ngā mahi tinana me te whakapakari i te oranga whānui.
He iti ngā kaora o te shiitake. He nui hoki ngā muka kei roto, tae atu ki ngā huaora B me ētahi kohuke.
Ko ngā matūkai i roto i ngā shiitake maroke e 4 (15 karamu) ko:
Ngā Kaora: 44
Warowaihā: 11 karamu
muka: 2 karamu
Pūmua: 1 karamu
Riboflavin: 11% o te Uara o ia Rā (DV)
Niacin: 11% o te DV
Parahi: 39% o te DV
Huaora B5: 33% o te DV
Hēroniuma: 10% o te DV
Konupora: 9% o te DV
Konutea: 8% o te DV
Huaora B6: 7% o te DV
Folate: 6% o te DV
Huaora D: 6% o te DV
Hei tāpiritanga, kei roto i te shiitake he maha ngā waikawa amino rite tonu ki te mīti.
Kei roto hoki i ēnei ngā polysaccharides, ngā terpenoids, ngā sterols, me ngā lipids, ko ētahi o ēnei he pānga whakapakari i te ārai mate, whakaheke cholesterol, me te ārai matepukupuku.
Ko te nui o ngā matū koiora i roto i te shiitake e whakawhirinaki ana ki te pēhea me te wāhi e whakatipuhia ai, e rongoatia ai, e whakarerihia ai hoki ngā harore.
Me pēhea te whakamahi i ngā harore shiitake?
E rua ngā whakamahinga matua o ngā harore shiitake — hei kai me hei tāpiringa kai.
Shiitake hei kai katoa
Ka taea te tunu kai me te shiitake hou me te shiitake maroke, ahakoa he rongonui ake ngā mea maroke.
He reka umami tō te shiitake maroke, ā, he kaha ake tōna reka i tōna hou.
Ka taea te whakaahua i te reka umami he reka, he mīti rānei. E kiia ana ko te tuarima o ngā reka, i te taha o te reka, te kawa, te kawa, me te tote.
E whakamahia ana ngā harore shiitake maroke me ngā harore hou ki ngā parai, hupa, hupa me ētahi atu rihi.
Shiitake hei tāpiringa
Kua roa te whakamahinga o ngā harore shiitake i roto i ngā rongoā tuku iho a Haina. He wāhanga hoki ēnei o ngā tikanga rongoā o Hapani, o Kōrea, me Rūhia ki te Rawhiti.
I roto i te rongoā Hainamana, e whakaarohia ana ka whakanui te shiitake i te hauora me te roa o te ora, me te whakapai ake i te tohanga toto.
E whakaatu ana ngā rangahau ka taea e ētahi o ngā matū koiora i roto i te shiitake te tiaki i te mate pukupuku me te mumura.
Heoi, he maha ngā rangahau i mahia ki ngā kararehe, ki ngā ngongo whakamātautau rānei, kaua ki te tangata. He maha ngā rangahau kararehe e whakamahi ana i ngā horopeta e nui atu ana i ērā e whiwhi ai te tangata mai i te kai, i ngā tāpiringa rānei.
Hei tāpiritanga, he maha ngā tāpiringa harore kei te mākete kāore anō kia whakamatautauria mō te kaha.
Ahakoa he pai ngā hua e whakaarohia ana, me nui ake ngā rangahau e hiahiatia ana.
He aha ngā hua hauora o ngā harore shiitake?
Te Whakakaha i te Pūnaha Ārai Mate:
I tēnei ao tere o ēnei rā, he mea nui kia kaha te pūnaha ārai mate hei ārai i ngā mate maha. E mōhiotia ana he kaha ngā harore shiitake ki te whakapakari i te pūnaha ārai mate. Kei roto i ēnei harore whakamiharo he polysaccharide e kiia nei ko te lentinan, e whakarei ake ana i te kaha o te pūnaha ārai mate ki te whawhai ki ngā mate me ngā mate. Mā te kai tonu i ngā shiitake ka āwhina i te whakapakari i ngā tikanga ārai mate o tō tinana, me te whakaiti i te tūponotanga o te taka ki ngā mate noa.
He nui ngā antioxidants:
Kī tonu ngā harore shiitake i ngā antioxidants kaha, tae atu ki ngā phenols me ngā flavonoids, e āwhina ana ki te whakakore i ngā rauropi kore utu kino me te tiaki i ō tātou pūtau mai i te kino waikura. Kua honoa ēnei antioxidants ki te whakaiti i te mōrearea o ngā mate mau tonu pērā i te mate ngakau, te mate huka, me ētahi momo mate pukupuku. Mā te whakauru i ngā harore shiitake ki roto i tō kai ka taea e koe te whakarato i tētahi parenga taiao ki te kino o ngā pūtau me te whakatairanga i te roa o te ora.
Hauora o te Ngākau:
He mea nui te mahi matatau hei pupuri i te hauora o te ngākau, ā, ka taea e ngā harore Shiitake te noho hei hoa mōu ki te whakatutuki i tēnei whāinga. Kua kitea e ngā kairangahau mā te kai i ngā Shiitake i ia wā ka taea te āwhina i te whakahaere i ngā taumata cholesterol mā te whakaiti i te hanga o te cholesterol LDL "kino" me te whakanui ake i te cholesterol HDL "pai". Heoi anō, kei roto i ēnei harore ngā matū e kiia nei ko ngā sterol e aukati ana i te mimiti o te cholesterol i roto i te puku, e āwhina ana hoki ki te pupuri i te pūnaha cardiovascular hauora.
Te Whakahaere Huka Toto:
Mō te hunga mate huka, mō te hunga rānei e manukanuka ana mō te whakahaere i te huka toto, he otinga whai hua ngā harore Shiitake. He iti ngā warowaihā, he nui hoki te muka kai, ka āwhina i te whakahaere i ngā taumata huka toto. Hei tāpiri, kua whakaatuhia ētahi matū kei roto i ngā Shiitake, pērā i te eritadenine me te beta-glucans, hei whakapai ake i te aro o te insulin me te whakaiti i te tūponotanga o te ātete insulin, ā, he kōwhiringa pai mō te hunga e hiahia ana ki te whakahaere i ō rātou taumata huka toto ma te taiao.
Ngā Āhuatanga Ārai-Mumura:
Kei te piki haere te mōhiotia o te mumura mau tonu hei take nui o ngā mate maha, tae atu ki te mate rumatiki, ngā mate pūnaha toto, tae atu ki ētahi mate pukupuku. He āhuatanga ā-taiao ā-anti-mumura kei roto i ngā harore shiitake, nā te mea kei roto ngā matū pēnei i te eritadenine, te ergosterol, me te beta-glucans. Mā te whakauru auau i ngā shiitake ki roto i tō kai ka āwhina i te whakaiti i te mumura, te whakatairanga i te hauora whānui me te whakaiti i te tūponotanga o ngā mate mumura mau tonu.
Te Whakarei Ake i te Mahi a te Roro:
I a tātou e pakeke haere ana, ka noho hei mea nui te tautoko me te pupuri i te hauora o te roro. Kei roto i ngā harore shiitake tētahi matū e mōhiotia ana ko te ergothioneine, he antioxidant kaha kua honoa ki te whakapai ake i te mahi hinengaro me te whakaiti i te mōrearea o ngā mate neurodegenerative e pā ana ki te koroheketanga pērā i te mate a Alzheimer me te mate a Parkinson. Hei tāpiri, he mea nui ngā huaora B kei roto i ngā shiitake ki te pupuri i te hauora o te roro, te whakarei ake i te māramatanga hinengaro, me te whakanui ake i te mahara.
Whakatau:
Ehara i te mea he tāpiri reka noa iho ngā harore shiitake ki ngā kai Āhia; he puna kai tōtika hoki, he maha ngā painga hauora. Mai i te whakapakari i te pūnaha ārai mate me te whakatairanga i te hauora o te ngākau ki te whakahaere i ngā taumata huka toto me te tautoko i te mahi a te roro, kua tika te whiwhi a Shiitake i tō rātou ingoa hei kai tino pai. Nō reira, haere tonu, awhi i ēnei harore whakamiharo, ā, tukua rātou kia mahi i ā rātou mahi makutu ki tō hauora. Ko te whakauru i ngā harore shiitake ki roto i tō kai he huarahi reka, he huarahi hauora hoki hei whakapai ake i tō oranga, kotahi te waha i ia wā.
Whakapā mai ki a mātou:
Grace HU (Kaiwhakahaere Hokohoko):grace@biowaycn.com
Carl Cheng (Tumu Whakahaere Matua/Rangatira): ceo@biowaycn.com
Paetukutuku:www.biowaynutrition.com
Wā tuku: Whiringa-ā-rangi 10-2023
