Tlhahiso ena ea li-mushroom tse hlaha e ka lokisoa ka metsotso e ka bang 15 mme e na le topper e phethahetseng bakeng sa pasta, raese, nyalothe kapa quinoa. U ka boela ua ntlafatsa khōhō e halikiloeng ; Tofu ea leoatle kapa tempeh; kapa karolo e ntle ea litlhapi tse tsoetsoeng kapa tse nang le leoatle ( litlhapi tsa leoatle, salmon kapa halibut ke litakatso tsa botho). Li-mushroom li soeufalitsoe ka oli ea mohloaare le konofolo, shallot le khetho ea hao ea litlama tse ncha; veine e nyenyane e phethela sejana.
E bonolo feela joaloka risepe, sehlahisoa se phethiloeng se ruile, se nang le nama, se le fatše ebile se tletse limatlafatsi. Ho se ho fetile nako e telele li-mushroom tsa naha li hlomphuoa ka Bochabela le Bophirimela ka lebaka la seo ba neng ba boleloa hore ke tsa bohlokoa haholo meriana.
Seo U tla se Hloka
- Li-mushroom tse likete tse 1, tse kang shiitake, porcini, hen ea merung, terompeta e ntšo, oyster, lobster, chanterelle, morels, Portobello kapa motsoako ofe kapa ofe *
- 3 tablespoons oli ea mohloaare
- 2 shallots, e lesotsoe e tšesaane
- 2 cloves konofolo, chopped hantle
- ¼ senoelo se omileng veine e tšoeu
- Li-spoon tse 2 tse kopantsoeng herbs (rosemary, masene, thyme le marjoram kaofela li na le li-mushroom tse kholo)
- Letsoai la leoatle le pepere e ncha
- ½ senoelo sa Italy lipalesa tsa parsley, tse khethiloeng
Kamoo U ka e Etsang
- Ka bonolo hlakola li-mushroom.
- Tlosa 'me u lahle leha e le efe e thata ea stems. (Li-stit Shiitake li ntle haholo bakeng sa likhethong empa li thata haholo ho ja. Lihlopha tse ka tlase tsa li-mushroom tse kang khoho tsa merung li ka 'na tsa e-ba le mocheso o fokolang, kahoo li li fokolise).
- Hlakola li-mushroom 1/8 "ho ea 1/4" tse teteaneng.
- Mofuthu oa oli ea mohloaare ho feta bohareng-mocheso o phahameng ka skillet e khōlō. Eketsa shallots, pheha metsotso e 1, 'me u kenye li-mushroom.
- Pheha, e tsosang khafetsa, metsotso e 8 ho isa ho e 10, ho fihlela li-mushroom li lokolla lero la tsona 'me li qala ho sootho.
- Susumella konofolo le veine e tšoeu, eketsa mocheso holimo, ebe o pheha metsotso e meng e 2 ho fihlela veine e fetohile mouoane.
- Lahlela litlama; hlohlelletsa hantle le nako ea ho latsoa. Susumelletsa parsley mme u sebeletse.
* Hlokomela: li-mushroom tse ngata tse jeoang ke li-mushroom li bontšitse bohlokoa ba pholiso mofuteng o phetheselang oa phepo. Ka kōpo eletsoa hore lipolelo tse latelang li amohelehe ke FDA, 'me ha lia lokela ho nkoa e le sebaka sa keletso ea bongaka.
Shiitake: li-mushroom tsena li sebeliselitsoe phekolo ea kankere le mafu a AIDS, tsamaiso ea 'mele ea ho itšireletsa mafung le tšireletso ea sebete.
Porcini: e nkoa e le methapo ea methapo ea pelo 'me e atisa ho matlafatsa bofokoli ba tsamaiso.
Hen ea Woods (Maitake): Li-mushroom tsena li nkoa e le e mong oa marena a li-fungus tsa meriana. Ho lumeloa hore e na le matlo a khahlanong le kankere, e sebetsa joaloka sehlahala sa inhibitor, le ho sireletsa sebete.
Oyster: e ne e sebelisetsoa ho matlafatsa methapong, e le ho matlafatsa 'meleng le ho phutholoha li-tendon le manonyeletso.
Chanterelle / Black Trumpet: e tletseng li-vithamine tsa B, bo-mushroom bo matlafatsang ba ho itšireletsa mafung bo hlile bo thibela ho hola ha hlahala.
Portobello: mushroom ena e nang le potassium e thusa mesifa le methapo.
Crimini: li-mushroom tsena tse sootho li na le li-antioxidants tse ngata le li thusang ho thibela kankere le ho bolaoa ke sebete.
Morel: li-mushroom tsena li khahlanong le ho ruruha, tse nang le li-antioxidants, ho lumeloa hore li na le thepa e khahlanong le tumor le e ntlafatsang mmele.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 126 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 223 mg |
| Li-carbohydrate | 12 g |
| Fiber Fiber | 2 g |
| Liprotheine | 4 g |