一：Uburyo bwo kubura umwuma: Ubushakashatsi bwa siyansi kuri Umami
Umusaruro wibihumyo bya shiitake udafite umwuma ni inzira nyayo yo kubungabunga uburyohe bwa umami. Gutoranya vuba 80% ibihumyo byeze bya shiitake bigomba kurangiza mbere yo kuvurwa nko gutanga amanota, gutema ibiti no gukora isuku mugihe cyamasaha 6, hanyuma ukinjira mubyumba byumye.。
（1）Icyiciro cyo kugabanya ubushyuhe buke: Kuzenguruka umwuka ushyushye kuri 35 ℃ mumasaha 2 kugirango ukureho vuba ubuhehere kandi wirinde ko bagiteri ihinduka umukara.
（2）Icyiciro cyo hagati yubushyuhe bwo hagati: 45 ℃ kumasaha 4 ubudahwema, bigatera ihinduka rya ergosterol muri vitamine D₂, mugihe ufungiye mubintu bya umami nka acide guanylic;
（3）Icyiciro cyo kongera ubushyuhe bwo hejuru cyane: 55 ℃ kumasaha 2 yanyuma kugirango utere impumuro idasanzwe ya lignin y ibihumyo bya shiitake, kandi amaherezo ikora ibicuruzwa byumye bifite ubuhehere butarenze 13%.
二：Kwibanda ku mirire: Ubuzima bukomeye mu mubiri muto
Ibihumyo bya shiitake bifite umwuma birashobora gufatwa nk '“umutware w’ububiko” mu rwego rwimirire. Buri garama 100 y'ibihumyo bya shiitake byumye birimo
Vitamine D₂: 10-15μg (inshuro zirenga 10 z'ibihumyo bishya bya shiitake), bifasha kwinjiza calcium;
Indyo y'ibiryo: 31,6g (birenze inshuro ebyiri za oats), itera peristalisite yo munda;
Lentinan: 3.8g (ifite ubushobozi bwo gukingira indwara), ibiyikubiyemo bikubye inshuro 2,3 za lentinan nshya.
Poroteyine: 20.3g (irimo aside 8 yingenzi ya amine acide), lysine igera kuri 1.2g / 100g, irenze kure iy'imboga zisanzwe.
三：Amabuye y'agaciro: "Ibyingenzi Byibanze" by'ibintu bya Trace
Ibihumyo bya shiitake bifite umwuma bikungahaye ku myunyu ngugu nka potasiyumu, fosifore, magnesium, zinc na selenium, kandi ibiyikubiyemo bikubye inshuro 2 kugeza kuri 3 ugereranije n’ibihumyo bishya bya shiitake.
（1）Potasiyumu: Buri garama 100 y'ibihumyo bya shiitake idafite umwuma birimo miligarama 1200 za potasiyumu, ifasha kugumana imikorere y'umutima n'umuvuduko ukabije w'amaraso.
（2）Fosifore: Ifite uruhare mu guhinduranya ingufu no gukora amagufwa. Buri garama 100 z'ibihumyo bya shiitake bifite umwuma birimo miligarama 300 za fosifore.
（3）Magnesium: Ifite uruhare runini mu mikorere ya neuromuscular no kugenzura isukari mu maraso. Buri garama 100 z'ibihumyo bya shiitake bifite umwuma birimo miligarama 100 za magnesium.
（4）Zinc: Yongera ubudahangarwa kandi itera gukira ibikomere. Buri garama 100 z'ibihumyo bya shiitake bifite umwuma birimo miligarama 8 za zinc.
（5）Selenium: Ifite ingaruka za antioxydeant. Buri garama 100 z'ibihumyo bya shiitake bifite umwuma birimo hafi 10μg ya seleniyumu.
四：Ibikoresho bifatika: "Umurinzi Kamere" wo kugenzura ubudahangarwa
（1）Lentinan: Ibiri muri lentinan muri lentine idafite umwuma ni mwinshi, kandi bifite uruhare runini mugutunganya imikorere yumubiri. Irashobora gukora macrophage na selile selile yica, igatera ikwirakwizwa rya lymphocytes, kandi ikongerera umubiri ubushobozi bwa virusi. Kurya igihe kirekire kandi giciriritse birashobora kugabanya kugabanya amahirwe yo gufatwa nubukonje kandi bigira ingaruka zifasha kubafite intege nke zumubiri.
（2）Ergothioneine: Antioxydants ikomeye, irashobora gukuraho radicals yubuntu, gutinda kwangiza okiside kwangiza selile, kandi ifite inyungu zishobora gukumira indwara zidakira.
（3）Polifenole: Zifite anti-inflammatory, anti-kanseri n'ingaruka za neuroprotective. Bakorana hamwe na ergothioneine kugirango bongere imbaraga za antioxydeant.
五：Ibintu bya Umami: Byibanze "naturel monosodium glutamate
Umami uburyohe bwibihumyo bya shiitake ibihumyo ahanini biva muri acide ya guanylic na aside glutamic. Mugihe cyo kumisha, aside ya ribonucleique irashobora kurekurwa hanyuma igashyirwa muri hydrolyz muri monofosifate ya guanosine, igishya cyayo kikubye inshuro zigera kuri icumi za glutamate ya monosodium isanzwe. Kubwibyo, impumuro nziza nubushya bwibihumyo bya shiitake bihumeka birenze kure ibyashya, bigatuma bahitamo neza kubintu bisanzwe.
六：Kalori n'ibinure: Guhitamo neza biri muri karori na fat
Ibihumyo bya shiitake bifite umwuma bifite karori nkeya ugereranije, hafi kilokalori 274 kuri garama 100, kandi ibinure byayo ni garama 1.8 gusa (uburemere bwumye), ugereranije na aside irike idahagije. Fibre ikungahaye cyane yibiribwa irashobora kongera ibyuzuye, kugabanya gufata ibiryo bindi birimo karori nyinshi, kandi bigafasha kugenzura ibiro。
Twandikire: JudyGuo
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Igihe cyo kohereza: Nzeri-30-2025