Na u ka hoamisa li-mushroom, hona na u lokela ho etsa joalo?

Litaba

• Liphello tsa li-mushroom tse batang
• Mokhoa oa ho hatisa li-mushroom
• Mocheso blanching
• Ho phallela
• Mokhoa oa ho qhibilihisa li-mushroom tse hoamisitsoeng
• Ntlha ea bohlokoa

Ho eketsa boleng le tatso, li-mushroom li lokela ho sebelisoa li le ncha.

Seo se boletse, ka linako tse ling ho ke ke ha khoneha ho sebelisa li-mushroom tsohle tseo u li rekileng pele li ka mpefala.

Ho boloka li-mushroom nako e telele, o ka li qeta. Leha ho le joalo, ho bohlokoa ho utloisisa hore na ho hoama ho ka ama boleng ba bona joang.

Sengoliloeng sena se lekola hore na ho hoama ho ama li-mushroom joang, hammoho le mekhoa e metle ea ho li hoama ho boloka tatso le botsoako ba tsona ka hohle kamoo ho ka khonehang.

Liphello tsa li-mushroom tse batang

Boholo ba li-mushroom tse sa tsoa khuoa li nka nako e ka etsang beke sehatsetsing pele li qala ho bontša matšoao a hore li haufi le ho felloa ke nako, joalo ka ho ba bonolo, ho sootho kapa ho ba mosesane.

Ha o ntse o ka emisa li-mushroom, hopola hore sena se ka ama boleng ba bona hampe.

Ha nako e ntse e ea, lihlahisoa tse hoamisitsoeng li atisa ho lahleheloa ke boleng ba phepo e nepahetseng. Li-mushroom ke mohloli o motle oa limatlafatsi tse kang li-vithamine tsa B, koporo, potasiamo le vithamine D (, 2, 3,).

Le ha ho hatsela ho sa ame lik'halori, faeba, kapa liminerale tsa lijo, ho ka fokotsa likahare tsa livithamini tse qhibilihang ka metsi joalo ka riboflavin, niacin le folate. Hopola hore lihlahisoa tse ncha le tsona li lahleheloa ke limatlafatsi ka nako (2, 3).

Moralo le ona o ka ameha. Ha o ntse o ka emisa li-mushroom tse tala, ha o fuoa metsi a mangata, li ka fetoha mushy ha li qhibilihisoa. Sena se ka sebetsa bakeng sa sopho, casseroles, kapa lijana tse kopantsoeng, empa u kanna oa se batle li-mushroom tsa squishy bakeng sa lintho tse ling.

Ka lehlohonolo, mekhoa e meng ea ho itokisa pele ho lehloa e ka thusa li-mushroom ho boloka bocha ba tsona, botsoako le limatlafatsi.

Ho omisa li-mushroom ho ka eketsa bophelo ba sethala le ho fokotsa litšila tsa lijo. Leha ho le joalo, ts'ebetso ena e ka ama sebopeho sa limatlafatsi, botsoako le tatso.

Mokhoa oa ho hatisa li-mushroom

Li-mushroom tse nchafatsoang ke ha u li lema, li tla lula li le freezer. Li-mushroom tse ncha li na le sebopeho se tiileng le monko o monate oa lefats'e. Ho feta moo, ha ba na mushy kapa matheba a lefifi.

Ka linako tse ling sebaka se hantle ka ho fetisisa sa ho reka li-mushroom tse ncha ke 'marakeng oa sehoai sa heno, empa o kanna oa fumana li-mushroom tse lenngoeng sebakeng sa heno lebenkeleng la hau la korosari.

Pele o hoamisa li-mushroom, hlatsoa litšila life kapa life tse bonahalang. Batho ba bangata ba lekeha ho hlatsoa li-mushroom pele ba li bata, empa sena se etsa hore ba be mushier ha ba phehiloe.

Haeba u khetha ho emisa li-mushroom li le tala, fokotsa limela tsa tsona ebe u li beha ka mokotleng oa polasetiki o sireletsehileng. Pepeta moea o mongata kamoo o ka khonang pele o tiisa mokotla ebe o o beha ka lehare.

Haeba u sa batle ho emisa li-mushroom tse tala, ka tlase ke mekhoa e 'meli e khothalletsoang ea ho li pheha pele ho lehloa.

Mocheso blanching

Steam blanching ke mokhoa oa ho pheha ka potlako o thusang ho boloka lihlahisoa pele li hoama. E sebetsa ka ho senya li-enzyme tse ka eketsang hore na lijo li senya kapele hakae ().

Molemo o mong oa blanching ea mouoane ke hore ha o sebetse Listeria le Salmonella, Libaktheria tse peli tse tloaelehileng tse tsamaisoang ke lijo, ho ntlafatsa polokeho ea li-mushroom pele li li bata ().

Ho feta moo, lihlahisoa tsa blanching li ka thusa ho boloka limatlafatsi (,).

Linako tsa Blanching lia fapana ho latela boholo ba li-mushroom, ka hona ke mohopolo o motle ho li hlopha ka boholo kapa ho li seha likotong tse boholo bo ts'oanang pele e chesoa.

Ho thibela ho soeufala ha 'mele nakong ea ts'ebetso ea blanching, qala ka ho inela li-mushroom tse ncha ka motsoako o nang le linoelo tse 2 (480 mL) tsa metsi le 1 teaspoon (5 mL) ea lero la lemone metsotso e 5-10.

Ntle le moo, o ka pheha li-mushroom tsa hau u sebelisa motsoako oa linoelo tse 4 (960 mL) tsa metsi le 1 teaspoon (5 mL) ea lero la lemone.

Ho futhumatsa li-mushroom tsa hau, tlisa pitsa ea metsi ho pheha ebe u beha baskete ea steamer kahare. Kenya li-mushroom ka basketeng 'me u li tlohelle metsotso e 3-5.

Ebe u tlosa li-mushroom ebe u li beha hang ka bateng ea metsi a leqhoa ka nako e lekanang le eo u li besitseng ka eona. Qobella metsi, beha li-mushroom ka har'a moea, mekotla e sirelelitsoeng ka sehatsetsi 'me u li boloke ka lehare.

Ho phallela

Sautéing ke mokhoa oa ho pheha ka mocheso o ommeng o sebelisang mafura a fokolang le mocheso o batlang o le holimo ho nolofatsa lijo tse sootho kapele.

Ho pheha ka tsela ena ntle le metsi ho ka thibela tahlehelo ea livithamini tsa B. Ntle le moo, ho pheha ka mafura ho ka ntlafatsa ho monya li-antioxidants le metsoako e meng ea limela (,, 11,).

Ka skillet e kholo, eketsa li-mushroom tse ncha le oli e chesang e nyane kapa botoro ebe u tlisa mocheso o bohareng. Li phehe ka metsotso e ka bang 5, ho fihlela e phehiloe ka botlalo. Li-mushroom li lokela ho ba bonolo empa li se squishy.

Tlosa li-mushroom tsa hau skillet ebe u li beha holim'a thaole kapa poleiti ho pholile. Hang ha u pholile ka ho phethahetseng, li behe ka mokotleng o sa keneng ka moea, le sehatsetsi 'me u li boloke ka lehare.

Li-mushroom tse halikiloeng tse sebelisitsoeng ho e 'ngoe ea mekhoa ena li ka sebelisoa ka litsela tse ngata. Li sebetsa hantle haholo ha li kentsoe lijana tse tla phehoa ho fapana le ho jeoa ke serame.

U ka emisa li-mushroom li le tala, kapa ua li lokisetsa ho bata ka ho qala ka ho futhumatsa mouoane kapa ho li sutumetsa ho thusa ho boloka litšoaneleho tse kang phepo e nepahetseng, tatso le botsoako.

Mokhoa oa ho qhibilihisa li-mushroom tse hoamisitsoeng

Li-mushroom tse ngata tse hoammeng li lula ka sehatsetsing ka likhoeli tse 9-12.

Li-mushroom tse halikiloeng li loketse lijana tse tla phehoa joalo ka sopho, li-casseroles kapa sechu, kapa sejo sa pizza.

U ka eketsa li-mushroom tse nang le serame lijaneng tse hlokang ho pheha empa eseng ka ontong, joalo ka pasta, raese, kapa quinoa, ka ho li kenya mabeleng ha e ntse e pheha le ho pheha.

Haeba u sa etse sejana se tla pheha nako e telele ho lekana ho futhumatsa le ho pheha li-mushroom tse hoamisitsoeng, o ka li qhibilihisa pele ka ho li fetisetsa sehatsetsing bosiu ho nolofatsa.

U ka boloka li-mushroom ka sehatsetsing ka likhoeli tse 12. Li ka eketsoa lijana tseo u il'o li pheha hantle. Ntle le moo, ba lumelle hore ba qhibilihe ka sehatsetsing ho fihlela ba nolofalitsoe hore ba e sebelise.

Ntlha ea bohlokoa

Li-mushroom li ka hoamisoa ho lelefatsa bophelo ba tsona ba lishelefo le ho fokotsa litšila tsa lijo, haholo haeba o rekile li-mushroom tse ngata ho feta kamoo o ka li sebelisang ka nako e le ngoe.

Ha li-mushroom tse batang li ka baka tahlehelo e itseng ea limatlafatsi le ho fetoha ha sebopeho, tsena li nyane mme li ntse li lumella li-mushroom ho sebelisoa ka litsela tse ngata ha u se u loketse. Sena se etsa hore li-mushroom tsa ho chesa e be khetho e ntle, ha feela li hlophisitsoe hantle.

Li-mushroom li ka fokotsoa ka leqhoa 'me tsa e-ba tala, tsa hloekisoa ka mouoane, kapa tsa tlosoa kapele' me tsa pholisoa pele li kenngoa ka mokotleng o sirelelitsoeng ka seferefere.