Ntụziaka a maka nsị anụ ọhịa nwere ike ịkwadebe na ihe dị ka nkeji iri na ise, ọ bụ ihe zuru oke maka nri, osikapa, millet ma ọ bụ quinoa. Ị nwekwara ike ịkwalite ọkụkọ anụ ; nke tofu ma obu tempeh; ma ọ bụ otu mpempe akwụkwọ a kụrụ agwa ma ọ bụ azụ azụ ( azụ mmiri, salmon salmon ma ọ bụ azụ mmiri bụ ọkacha mmasị onwe onye). A na-esi na garlic, shallot na nhọrọ nke ọhụrụ herbs; otu obere mmanya na-agwụcha efere ahụ.
Dị ka ihe dị mfe dị ka uzommeputa si dị, ngwaahịa ahụ gwụrụ bụ ọgaranya, anụ, earthy ma juputara na nri. A na-asọpụrụ anụ ọhịa ọhịa n'Ebe Ọwụwa Anyanwụ na n'Ebe Ọdịda Anyanwụ ka ha nwee ike ịgwọ ọrịa.
Ihe Ị Ga-achọ
- 1 mbadamba ụyọkọ anụ ọhịa, dị ka shiitake, porcini, nne okuko nke osisi, ụda opi, oyster, lobster, chanterelle, morels, Portobello ma ọ bụ ihe ọ bụla jikọrọ ya *
- 3 pasent olive mmanụ
- 2 shallots, thin sliced
- 2 cloves garlic, chopped mma
- ¼ iko mmanya ọcha
- 2 teaspoons chopped weere herbs (rosemary, sage, thyme, na marjoram niile dị ukwuu na mushrooms)
- Nnu mmiri na ogwu ohuru
- ½ iko Italian parsley epupụta, chopped
Otu esi eme ya
- Jiri nwayọọ hichaa mushrooms.
- Gbanyụọ ma tụfuo ihe ọ bụla siri ike. (Mkpụrụ Shiitake dị oke mma maka osisi ma ọ dị oke ike iri nri. Isi ala nke ụyọkọ ọka dị ka nne okuko nke osisi nwere ike ịnwe oyi akwa, wee kpochapụ ya).
- Iberibe mushrooms 1/8 "ruo 1/4".
- Kpoo mmanu mmanu ihe kariri ihe obula-okpukpo di elu na akwa skillet. Tinye shallots, esi nri 1 nkeji, gbakwunye mushrooms.
- Kuki, na-emegharị ugboro ugboro, maka minit 8 ruo 10, ruo mgbe mushrooms wepụtara ụrọ ha wee malite ịcha aja.
- Bido na galik na mmanya ọcha, mee ka okpomọkụ dị elu, ma sie ihe dịka minit 2, ruo mgbe mmanya gwụsịrị.
- Ghaa na mkpuru ahihia; kpalie nke ọma na oge ịtọ ụtọ. Nwuo na pasili ma jee ozi.
* Rịba ama: ọtụtụ oriri culinary ọhịa mushrooms nwere akwụkwọ ọgwụgwọ bara uru na holistic ekwukwa n'akwụkwọ obodo. Biko mee ka a gwa gị ka ndị FDA ghara ịnakwere okwu ndị a, ekwesighi ka e jiri ya dochie anya ndụmọdụ ndụmọdụ ahụike.
Shiitake: a na-eji ero a eme ihe maka ọrịa cancer zuru oke na ọrịa AIDS, usoro nchịkwa na igbochi imeju.
Porcini: a na-ele ya anya dịka tonic na nke metabolic ma na-ewusi ike maka adịghị ike usoro.
Hen nke Woods (Maitake): A na-ewere ero a dị ka otu n'ime ndị eze na-agwọ ọgwụ. A na-ekwere na ha nwere ihe ndị na-egbochi ọrịa cancer, na-eme ihe dịka onye na-egbochi ọrịa cancer, ma na-echebe imeju.
Ostster: na- eme ka ahụ ike dị ike, dịka nkwalite na-adịghịzi emetụta ihe na nkwonkwo ahụ.
Chanterelle / Black Trumpet: nke jupụtara na vitamin B, nchịkọta nkwalite ụbụrụ a na-egbochi ụbụrụ nke na-eto eto.
Portobello: Nri a bara uru na-enyere aka na akwara.
Crimini: mkpịsị uhie ndị a na-acha aja aja na-aba ụba na antioxidants ma nyere aka n'ịgba mgbochi cancer na imeju nsị.
Morel: ero a bụ mgbochi mkpali, nke bara ọgaranya na antioxidants, kwenyere na ọ nwere ihe ndị na-egbochi ọrịa tumo na ọ dịghị enwe nkwalite.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 126 |
| Ọnụba abụba | 7 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 223 mg |
| Carbohydrates | 12 g |
| Fri nri | 2 g |
| Protein | 4 g |