Li-mushroom tse entsoeng ka makotikoting le tse halikiloeng ke lijo-thollo tse ratoang tse fanang ka boiketlo le ho feto-fetoha ha ho pheha. Empa ha ho tluoa melemong ea bona ea bophelo bo botle, batho ba bangata baa ipotsa: Na metsoako ea li-mushroom e ka makotikoting e phetse hantle?
Hangata li-mushroom tse entsoeng ka makotikoting li khuoa ha li le foreshe ebe li kenngoa ka makotikoting ho boloka boleng ba tsona ba phepo. Li na le lik'hilojule tse fokolang le mafura, e leng se etsang hore e be tlatsetso e ntle ea lijo tse leka-lekaneng. Li-mushroom tse entsoeng ka makotikoting li na le limatlafatsi tse ngata tsa bohlokoa 'me ke mohloli o motle oa livithamini tsa B, selenium le li-antioxidants ho thusa ho boloka bophelo bo botle ka kakaretso.
Ka lehlakoreng le leng, li- mushroom tse entsoeng ka makotikoting li atisa ho bolokoa ka har’a brine kapa oli, tse ka eketsang tatso empa hape li ka eketsa sodium le lik’halori. Ha u khetha li-mushroom tse ka makotikoting, bala lengolo kamehla ho etsa bonnete ba hore ha u je mafura a sodium kapa a se nang bophelo bo botle. Ho khetha mefuta e tlase ea sodium ho ka thusa ho fokotsa matšoenyeho ana.
Ha ho tluoa tabeng ea ho kopanya li-mushroom, hangata lihlahisoa tsena li kopanya mefuta e sa tšoaneng ea li-mushroom, tse kang shiitake, portobello, le li-mushroom tsa konopo. Mefuta ena e ka ntlafatsa tatso ea sejana ha e ntse e fana ka mefuta e mengata ea limatlafatsi. Li-mushroom tse fapa-fapaneng tsa motsoako ona li ka thusa ho ntlafatsa ts'ebetso ea 'mele ea ho itšireletsa mafung, bophelo bo botle ba pelo, esita le ho laola boima ba' mele.
Ho kenyelletsa li-mushroom tse ka makotikoting kapa tsa libotlolo lijong tsa hau ke khetho e phetseng hantle, haholo ha e sebelisoa ka mokhoa o itekanetseng. Li ka kenyelletsoa lijong tsa sopho, li-stir-fries, salate le lijana tsa pasta ho fana ka tatso e monate ea umami ntle le tlhoko ea ho noa haholo.
Ka kakaretso, li-mushroom tse entsoeng ka makotikoti le libotlolo ke khetho e phetseng hantle ha e khethoa ka bohlale. Ela hloko metsoako e ekelitsoeng le boholo ba likarolo, 'me u ka thabela melemo ea metsoako ena e bonolo ea li-mushroom ha u ntse u ntlafatsa lijo tsa hau ka kakaretso.
Nako ea poso: Feb-10-2025