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Ogwu ero (Pleurotus ostreatus) bụ ero na-eri nri aha ya maka ọdịdị ya dị ka shei, agba na nha anya oysters. Enwere ike ịchọta ero ndị a na-eto na osisi ndị nwụrụ anwụ ma ọ bụ osisi ndị dara ada.
Ogwu ero bụ ụdị fungi nke ejirila kemgbe ọtụtụ puku afọ na ụwa nri na ọgwụ. Na Ọgwụ ọdịnala ndị China (TCM) a na-eji oporo ero ịgwọ ọtụtụ nsogbu ahụ ike [1] .
Ogwu mushrooms nke oyster dị ọtụtụ ma na-eje ozi dị mkpa n'ọtụtụ nri ndị Asia [1] . Ha nwere obere ekpomeekpo na okpukpo nke licorice.
akụkọ ịhụnanya Hollywood nkiri
Nri Nri Of Oyster Mushrooms
100 g nke oyster ero nwere 89,18 g mmiri, 33 kcal ike na ya nwekwara:
• protein 3,31 g
• Abụba 0,41
• 6,09 g carbohydrate
• eriri 2,3 g
• 1,11 g shuga
• 3 mg calcium
• 1.33 mg ígwè
• 18 mg magnesium
• 120 mg site
• 420 mg potassium
• 18 mg sodium
• 0,77 mg zinc
• 0.244 mg ọla kọpa
• 0,113 mg manganese
• 2.6 µg selenium
• 0,125 mg thiamine
• 0.349 mg riboflavin
• 4.956 mg niacin
• 1.294 mg pantothenic acid
• 0,11 mg vitamin B6
• 38 µg folate
• 48.7 mg choline
• 48 IU vitamin A
• 29 IU vitamin D
Odị Oyster Mushrooms
• Pearl oporo mushrooms - Ọ bụ ụdị oporo ero nke a na-eji esi nri n’ụwa niile.
• Blue oporo mushrooms - typedị ero a nwere agba ọchịchịrị na-acha anụnụ anụnụ ma jiri nwayọ agba ụcha ya chara acha.
• Golden oporo mushrooms - Ha na-acha odo odo na agba ma nwee ihe mgbagwoju anya ma na-esi ísì ụtọ.
• Pink oporo mushrooms - Ha na-egbuke egbuke pink na agba, nke ndammana ada ada mgbe ọ esighe. Ha nwere uto pungent.
• Eze oporo ero - A makwaara ya dị ka olu opi eze ma a na-ewere ya dị ka nke kachasị ukwuu na ero oporo.
Health Uru Of Oyster Mushrooms
1. Belata ogo cholesterol
Egosiputa ero oyster iji wedata cholesterol nke oma ma o bu nke anumanu na nke mmadu. Otu nnyocha ụmụ anụmanụ gosiri na oyster mushrooms belatara ọkwa cholesterol site na pesenti 37 wee belata pasent 45 na triglycerides [abụọ] .
Nnyocha ọzọ e mere na 2007 gosiri na ndị ọrịa na-arịa ọrịa shuga bụ ndị e nyere ero oyster gosipụtara mbelata dị ukwuu na ọkwa cholesterol [3] [4] .
Na mgbakwunye, ero oporo bụ ezigbo eriri nke eriri nke a maara iji melite ahụike obi ma belata ihe ize ndụ nke ọrịa obi.
2. Mee ka ọgụ dịkwuo ike
Ogwu ero nwere antioxidants dị ka selenium, nke na-enyere aka ichebe mkpụrụ ndụ site na mmebi nke nwere ike ibute ọrịa na-adịghị ala ala, si otú ahụ na-enyere aka iwusi usoro ahụ ji alụso ọrịa ọgụ ike [5] [6] .
Otu nnyocha e mere n’afọ 2017 gosiri na ero oyster nwere ogige ndị na - arụ ọrụ dị ka immunomodulators, nke na - enyere aka n’ime ka usoro ahụ ji alụso ọrịa ọgụ [7] .
3. Mbuli ụbụrụ ọrụ
Ogwu ero nwere ọgaranya niacin (vitamin B3), nri dị mkpa nke egosiputara ibute ọrịa Alzheimer na ọghọm metụtara afọ [8] .
4. Ala mbufụt
Mbufụt bụ nzaghachi anụ ahụ nke na-echebe ahụ megide ọrịa na ọrịa. N'aka nke ọzọ, mbufụt na-adịghị ala ala jikọtara ya na ohere dị ukwuu nke ọrịa obi, kansa na ọrịa shuga.
Ọtụtụ nnyocha egosiwo na ero oporo nwere ihe na-egbochi mgbochi mkpali nke nwere ike inyere aka ịchịkwa mbufụt [9] [10] .
5. Mbelata shuga dị n’ọbara
E gosipụtawo ị consumptionụ oriri nke ero oyster iji belata ihe ize ndụ nke ịrịa ọrịa shuga. Otu nnyocha gosipụtara na ero oyster bara ọgaranya na glu-glucans, eriri nri na-edozi mmiri nke nwere ike inye aka melite ogo glucose, nke nwere ike inye aka n'ibelata ihe ize ndụ nke ọrịa shuga iri na otu [12] .
6. Mbelata obara mgbali elu
Ọrụ antihypertensive nke oyster mushrooms egosiwo na ịbelata ọbara mgbali elu. E gosipụtara The-glucans na oporo mushrooms nwere mmetụta na ogo ọbara mgbali [13] .
7. Na-alụ ọgụ megide free radicals
Antioxidants na-enyere aka ịlụ ọgụ megide radical free na igbochi mmebi cell. Studiesfọdụ ọmụmụ ekwuola na ero oyster nwere antioxidants na-akwalite ahụike nke nwere ike inye aka lụso ndị nwere onwe ha ọgụ ma belata ihe ize ndụ nke ọnọdụ ahụike na-adịghị ala ala. [14] iri na ise .
8. Nwere ike ijikwa kansa
Ogwu ero na-egosipụta ihe mgbochi akpụ nke egosiri ịkwụsị uto nke mkpụrụ ndụ kansa. Nnyocha e bipụtara na International Journal of Oncology gosiri na ero oyster nwere ikike dị ukwuu igbochi uto nke ọrịa kansa ara na sel cancer cancer. [16] .
Ọzọ 2011 ọmụmụ gosiri na oporo ero wepụ nwere ọgwụgwọ ọgwụgwọ colorectal akpụ na-arịa ọrịa leukemia [17] .
Mmetụta Oyster Mushrooms
Ndị mmadụ na-ahụ nsị na ụdị ero ndị ọzọ kwesịrị izere iri ero oporo. Ọzọkwa, ero oyster nwere obere arabitol, ụdị mmanya na-egbu shuga nke nwere ike ịkpata nsogbu nsị na ụfọdụ ndị. Otu akụkọ e bipụtara na European Respiratory Journal chọpụtara na otu onye ọrụ ero nke zutere oporo ero nwere ihe mgbu na nkwonkwo, ahụ ọkụ, akpata oyi na ọnya anụ. [18] .
Ogwu ero dị na ụdị ọhụụ, nke a mịrị amị na nke mkpọ nke enwere ike ịgbakwunye na usoro nri kachasị amasị gị.
Ezi ntụziaka nke ero
Akwa akwa ofe nwere oporo ero [19]
Efrata:
• 150 g ọhụrụ oporo mushrooms
• 2 yabasị na-acha akwụkwọ ndụ, belata
• 3 iberibe ginger
• 1 gbanye akwa
• Ntu nnu
• 1 tbsp mmanụ nri
• tsp mmanụ sesame
• iko 4-6 nke mmiri ma ọ bụ ngwaahịa
Usoro:
• Kpoo mmanụ n’ite wee ghee oyste ero n’ime sekọnd 30 ruo mgbe ha ga-agbanwe nwayọ.
• Wunye mmiri ma ọ bụ ngwaahịa na ginger mpekere ma weta ya na obụpde. Mgbe ahụ, gbanye ya maka minit 5-8.
• Mee ka ikpo ọkụ ahụ dịkwuo elu ma wunye akwa bekee n'ime ya ma kpalite ya. Nọgidenụ na-akpali akpali ruo mgbe ifuru akwa a kpụrụ ma gbanyụọ ọkụ ahụ.
• Tinye mmanụ sesame na nnu, gwakọta ya nke ọma.
• Ghọta yabasị na-acha akwụkwọ ndụ akwụkwọ ndụ.
