Li-mushroom ho Lijo tsa Asia: Tataiso ea hau ea ho qetela ea ho pheha

Author: Joost Nusselder, sengoli sa buka ea pheha ea The Essential Japanese mealner cookbook E ntlafalitsoe ka September 2, 2022

Li-mushroom li monate ebile li phetse hantle 'me li phethahetse hoo e batlang e le sejana leha e le sefe. Lijo tsa Asia li li sebelisa ka litsela tse ngata 'me ho na le mefuta e mengata eo u ka khethang ho eona.

Li-mushroom kapa toadstool ke 'mele o nang le nama, o behang spore oa fungus, eo hangata e hlahisoang ka holim'a mobu, mobung, kapa mohloling oa eona oa lijo. Ka kakaretso toadstool e bolela ntho e chefo ho batho.[1]

Li-mushroom li ratoa haholo motsoako ka ho pheha Asia. Li sebelisoa ka sopho, li-stir-fries, esita le li-dessert. Mefuta e meng e tsebahalang haholo ke li-oyster, shiitake le li-mushroom tsa konopo. Empa ho na le tse ling tse ngata tse sa tsejoeng hakaalo.

Ha re shebeng mefuta e fapaneng ea li-mushroom tse sebelisoang ho pheha Asia le mokhoa oa ho li pheha e le hore li latsoehe hamonate.

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Ho hlahloba mefuta e sa tšoaneng ea li-mushroom tsa Asia

Lijo tsa Asia li na le kamano ea nako e telele le li-mushroom, 'me Japane e tsebahala ka ho sebelisa li-mushroom haholo ha ho pheha. Mona ke mefuta e meng e tsebahalang haholo ea li-mushroom tse sebelisoang ho pheha Asia:

• Li-mushroom tsa Konopo: Tsena ke li-mushroom tse nyenyane, tse tšoeu tse nang le mokhoa o bonolo le tatso e bonolo. Li tsebahala haholo ebile li jeoa ke bareki lefatšeng ka bophara.
• Li-mushroom tsa Oyster: Li-mushroom tsena li na le mokhoa o bonolo, oa ho hlafuna le tatso e monate. Hangata li sebelisoa ho li-fries le sopho.
• Li-mushroom tsa Shiitake: Li-mushroom tsena li na le tatso e tebileng, e matla haholoanyane le nama ea nama. Hangata li sebelisoa ha ho etsoa sopho, li-stew le li-fried-fries.
• Li-mushroom tsa Enoki: Li-mushroom tsena li na le likutu tse telele, tse tšesaane le likatiba tse nyenyane tse tšoeu. Li na le tatso e bonolo le mokhoa o monyebenyana, 'me hangata li sebelisoa ka salate le sopho.

Ba Tsejoang Hanyenyane

Lijo tsa Asia le tsona li na le mefuta e fapaneng ea li-mushroom tse sa tsejoeng haholo tse feto-fetohang le tse monate joalo ka tse tsebahalang:

• Maitake Mushrooms: Li-mushroom tsena li na le tatso e matla, ea mobu le nama ea nama. Hangata li sebelisoa ka har'a sopho le sechu, 'me ho lumeloa hore li na le matla a ho itšireletsa mafung.
• Cloud Ear Mushrooms: Li-mushroom tsena li na le ponahalo e sosobaneng, e kang ea maru le mokhoa oa ho hlafuna. Hangata li sebelisoa ka sopho le li-stir-fries, 'me ke mohloli o motle oa fiber le divithamini.
• Wood Ear Mushrooms: Li-mushroom tsena li na le monko o monate, o monate le tatso e bonolo. Hangata li sebelisoa ka sopho le li-stir-fries, 'me ho lumeloa hore li sebetsa ho tsosolosa sesole sa' mele le ho thibela kholo ea lisele tsa mofetše.

Ho pheha ka li-mushroom tsa Asia

Li-mushroom tsa Asia ke motsoako o phetseng hantle le o monate o ka sebelisoang lijana tse fapaneng. Litlhahiso tsa ho pheha li-mushroom tsa Asia ke tsena:

• Beha li-mushroom ka oli e nyane kapa botoro ho fihlela li le bonolo ebile li le sootho.
• Sebelisa li-mushroom tse omisitsoeng ho eketsa tatso e tebileng, e matla haholoanyane ho sopho le li-stew.
• Li-mushroom tsa Tempura-Fry bakeng sa monate o monate, o monate.
• Natefeloa ke tatso ea umami ea li-mushroom ka ho li kenya lijong tseo u li ratang haholo.
• Sebelisa melemo ea bophelo bo botle ba li-mushroom ka ho li kenyelletsa lijong tsa hau kamehla. Li tsebahala ka ho theola k'holeseterole le ho matlafatsa sesole sa 'mele.

Ho Tseba Tsebo ea ho Apeha Li-mushroom

• Hloekisa li-mushroom ka lesela le mongobo kapa thaole ea pampiri ho tlosa litšila le litšila.
• Khaola li-mushroom ka ho lekana ho etsa bonnete ba hore li pheha ka tekanyo e tšoanang.
• Tlosa likutu tsa shiitake le li-mushroom tsa tsebe pele u pheha kaha li atisa ho ba thata le ho ba lehong.
• Bakeng sa li-mushroom tse omisitsoeng, li khutlisetsa metsi ka metsing a futhumetseng metsotso e 20-30 pele u pheha. Boloka metsi a kolobisang ho kenya tatso sejaneng sa hau.

Ho boloka li-mushroom

• Boloka li-mushroom tse ncha sebakeng se phodileng, se omeletseng ka har'a sejana se sa keneleng moea nako e ka etsang beke.
• Qoba ho boloka li-mushroom ka sehatsetsing nako e telele haholo kaha li atisa ho ba spongy le ho lahleheloa ke tatso ea tsona.
• Li-mushroom tse omisitsoeng li ka bolokoa ka likhoeli tse ngata sebakeng se phodileng, se omeletseng ka har'a sejana se sa keneleng moea.
• Ho lelefatsa bophelo ba sethala sa li-mushroom tse ncha, nahana ka ho li omisa ka bouena. Li arole feela ebe u li beha sebakeng se le seng holim'a lakane ea ho baka. Bake ka mocheso o tlase lihora tse 'maloa ho fihlela li omme ebile li le monate.

Boleng ba Phepo ea Li-mushroom

• Li-mushroom ke meroho e monate le e matlafatsang e nang le lik'hilojule tse fokolang le fiber e ngata.
• Ke mohloli o motle oa livithamine le liminerale, ho akarelletsa le vithamine D, potasiamo le selenium.
• Mefuta e fapaneng ea li-mushroom e na le mefuta e fapaneng ea phepo e nepahetseng, kahoo leka ho kenyelletsa mefuta e fapaneng lijong tsa hau.

Hopola, tsela e molemohali ea ho pheha li-mushroom ke ho leka mefuta e fapaneng ea diresepe le mekhoa. Ka malebela ana, u tla khona ho lokisa le ho pheha li-mushroom joalo ka setsebi!

Hlohlelletsa li-Mushrooms tsa Fry: Sejo sa Vegetarian se potlakileng le se bonolo

• 1 lb ea li-mushroom (oyster, morena, kapa li-mushroom tse ling tse fumanehang tsa Asia)
• 1 tbsp. oli (sesame kapa oli efe kapa efe e bobebe)
• 1 tsp. konofolo (e khaotsoeng kapa fatše)
• 1 tsp. ginger (e khaotsoeng kapa fatše)
• 1 rantipole e nyane (khaola likotoana tse nyane)
• 1 stalk ea celery (khaola likotoana tse nyane)
• 1 tbsp. soy sauce (e tšoeu kapa e ntšo)
• 1 tsp. ea tsoekere
• 1 tsp. ea cornstarch
• 1 tbsp. ea metsi
• 1 tsp. sauce ea linaoa (ho ikhethela bakeng sa mocheso o eketsehileng)

Mehato eo U ka e latelang

1. Chesa pane e kholo kapa ok ka mocheso o phahameng.
2. Eketsa oli ka paneng 'me u e lumelle hore e chese ka motsotso.
3. Eketsa konofolo le ginger ka pan 'me u phehe ka motsotsoana ho fihlela monko o monate.
4. Eketsa rantipole e khaotsoeng le celery ho pan 'me u bosose ka motsotso.
5. Kenya li-mushroom ka pan 'me u phehe metsotso e 2-3 ho fihlela li qala ho sootho.
6. Fafatsa soy sauce le tsoekere holim'a li-mushroom 'me u tsoele pele ho bososela ka motsotso o mong.
7. Kopanya cornstarch le metsi ka sekotlolo se senyenyane ho etsa slurry.
8. Eketsa slurry ho pan 'me u tsoele pele ho tsuba ka motsotso o mong ho fihlela mokelikeli o teteaneng.
9. Lekola li-mushroom bakeng sa ho fana, haeba u li rata hanyenyane, tsoela pele ho pheha nako e teletsana.
10. Tlosa pan mocheso 'me u e lumelle ho lula motsotso.
11. Fafatsa sauce ea linaoa holim'a li-mushroom (ho ikhethela) 'me u kopanye hantle.
12. Sebeletsa li-mushroom tse halikiloeng ka sekotlolo se nang le raese e halikiloeng kapa e halikiloeng ka lehlakore.

Litlhahiso le Tsela

• Etsa bonnete ba hore pan e chesa pele u eketsa oli ho etsa bonnete ba hore li-mushroom li pheha ka potlako.
• U se ke ua tlatsa pan ka li-mushroom tse ngata ka nako e le 'ngoe, ho nka nako e telele ho pheha 'me bokaholimo bo ke ke ba fetoha crispy.
• Haeba u batla sauce e teteaneng, eketsa cornstarch slurry e eketsehileng.
• Haeba u batla sauce e bobebe, eketsa metsi a mangata.
• Ikutloe u lokolohile ho eketsa meroho kapa nama leha e le efe sejana ho etsa hore e tlale haholoanyane.
• Recipe ena e nka metsotso e seng mekae feela ho e etsa, kahoo e nepahetse bakeng sa lijo tsa mantsiboea tse potlakileng le tse bonolo tsa beke.

Li-mushroom tse halikiloeng ke sejo se bonolo haholo le se potlakileng ho se etsa ka kichineng ea hau. Sejo sena sa meroho se fana ka litlolo le litlolo tse ngata tse tla khotsofatsa mahalapa leha e le afe. Mehato e bonolo ho e latela, 'me metsoako e fumaneha habonolo lebenkeleng lefe kapa lefe la korosari la Asia. U ka boela ua fumana boholo ba metsoako lebenkeleng la heno la korosari. Sejo sa ho qetela ke sejana se setle sa mahlakoreng kapa se ka jeoa e le sejo se seholo se nang le raese e halikiloeng kapa e halikiloeng.

Ho tloha Ramen ho ea Briyani: Mechine e Pakang Punch ka Li-mushroom tsa Asia

U batla lijo tse potlakileng le tse bonolo tsa beke le beke tse tletse umami? Se ke oa sheba hole le li-mushroom tsena tsa Asia:

• Li-mushroom tse halikiloeng ka raese: Sejo se bonolo empa se khotsofatsa se ka phehoang ka mofuta ofe kapa ofe oa li-mushroom, tse foreshe kapa tse omisitsoeng. Hlohlelletsa feela li-mushroom tse halikiloeng ka konofolo, ginger le soy sauce, 'me u fane ka raese e halikiloeng.
• Mushroom masala: Sejo sena se bululetsoeng sa Maindia se tloaelehile ka khoho, empa se ka etsoa habonolo ka ho sebelisa li-mushroom ho e-na le hoo. Beha li-mushroom tse sehiloeng ka souce e entsoeng ka tamati, 'me u li sebelise ka naan kapa raese.
• Mushroom gyoza: Li-dumplings tsena tsa Majapane ka tloaelo li tlatsitsoe ka nama ea kolobe, empa li ka tloaeleha habonolo lijong tsa meroho ka ho sebelisa li-mushroom ho e-na le hoo. Hlakola li-mushroom tse sehiloeng ka konofolo, ginger le soy sauce, 'me u li sebelise e le ho tlatsa li-dumplings.

Lijana tsa Noodle: Ho tloha Ramen ho ea Udon

Li-noodle le li-mushroom ke papali e entsoeng leholimong. Mona ke lijana tse ling tsa li-noodle tse nang le li-mushroom tsa Asia:

• Mushroom ramen: Sopho ena e tšelisang e nepahetse bakeng sa masiu a batang a mariha. Beha li-mushroom tse sehiloeng ka har'a setoko se monate, 'me u fane ka li-noodle tse phehiloeng tsa ramen.
• Udon ea Mushroom: Sejo sena sa noodle sa Majapane se tloaelehile ho etsoa ka dashi broth, empa se ka fetoloa habonolo ho lijo tsa meroho ka ho sebelisa moro o entsoeng ka li-mushroom ho e-na le hoo. Etsa feela li-mushroom tse halikiloeng le kelp ka har'a moro, 'me u sebelise li-noodle tse phehiloeng.
• Mushroom mee goreng: Sejo sena sa Malaysia se halikiloeng se entsoe ka li-shrimp, empa se ka fetoloa habonolo ho lijo tsa meroho ka ho sebelisa li-mushroom ho e-na le hoo. Hlohlelletsa li-mushroom tse sehiloeng ka konofolo, ginger le soy sauce, 'me u li tšele ka li-noodle tse halikiloeng.

Lintho tse khethehileng tsa Asia Boroa: Briyani le Coconut Curry

Lijo tsa Asia Boroa li tsebahala ka tatso ea tsona e sebete le motsoako oa linoko. Mona ke tse ling tsa li-mushroom tse bonts'ang tatso ena:

• Mushroom briyani: Sejo sena sa raese sa India se tloaelehile ho etsoa ka khoho, empa se ka fetoloa habonolo ho lijo tsa meroho ka ho sebelisa li-mushroom ho e-na le hoo. Hlakola li-mushroom tse sehiloeng ka lieie le linoko, 'me u li behe ka raese e phehiloeng ka pitseng. Mouoane ho fihlela raese e le bonolo 'me li-mushroom li le bonolo.
• Mushroom coconut curry: Khari ena e monate e loketse ba ratang tatso ea kokonate. Etsa feela li-mushroom tse halikiloeng ka sopho e entsoeng ka lebese la kokonate, 'me u fane ka raese e halikiloeng.

Ebang u batla lijo tse potlakileng le tse bonolo tsa har'a beke kapa sopho e tšelisang bakeng sa bosiu bo batang ba mariha, li-mushroom tsena tsa Asia li tla khotsofatsa. Kahoo chesa setofo kapa pitsa 'me u phehe!

Li-mushroom tse Loketseng Sopho ea Li-mushroom ho Asia Cooking

U batla sopho e monate le e tšelisang? U se ke ua sheba hole ho feta li-mushroom tsena tse monate le meroho sopho ea noodle. Sopho ena e loketse masiu a batang 'me e tletse meroho e nang le phepo le li-mushroom. Mona ke mokhoa oa ho e etsa:

Lijo:

• Khale ea 1 shiitake li-mushroom, li khaotsoe
• 1 senoelo sa zucchini, se khaotsoe
• 1 senoelo sa leek, se khaotsoe
• 1 e ka ba puree ea mokopu
• Likopi tse 4 moro oa meroho
• Kopi e le 'ngoe e boima
• Pakete e le 1 ea li-noodle tseo u li ratang
• Letsoai le pepere ho latsoa

Litaelo:
1. Ka pitsa e kholo, fafatsa li-mushroom, zucchini le leek ho fihlela hamonate.
2. Eketsa puree ea mokopu le moro oa meroho 'me u tlise ho pheha.
3. Fokotsa mocheso 'me u bosose ka metsotso e 10.
4. Kenya tranelate e boima 'me u hlohlelletse ho fihlela u kopane.
5. Pheha li-noodle ho ea ka litaelo tsa sephutheloana 'me u li kenye sopho.
6. Nako le letsoai le pepere ho latsoa.

Sopho ea Li-mushroom le Tofu

Sopho ena e loketse ba batlang lijo tse nang le protheine. The tofu e eketsa monko o monate ho sopho, ha li-mushroom li eketsa tatso ea nama. Mokhoa oa ho e etsa ke ona:

Lijo:

• kopi e le 'ngoe ea li-mushroom tsa shiitake, e khaotsoe
• 1 block ea tofu, e khaotsoeng
• Likopi tse 4 moro oa meroho
• 1 tablespoon soy sauce
• 1 tablespoon sesame oli
• Letsoai le pepere ho latsoa

Litaelo:
1. Ka pitsa e kholo, fafatsa li-mushroom ho fihlela hamonate.
2. Kenya moro oa meroho, tofu, soy sauce, le oli ea sesame 'me u tlise ho pheha.
3. Fokotsa mocheso 'me u bosose ka metsotso e 10.
4. Nako le letsoai le pepere ho latsoa.

Lijana tsa Mathoko ho Tlatselletsa Mokete oa hau oa Asia o tletseng li-mushroom

U batla sejana sa vegan seo ho leng bonolo ho se etsa le ho tlatsoa ka li-mushroom tse monate? U se ke ua sheba hole le salate ena ea Chinese Marinated Mushroom Salad. Tsamaisa li-mushroom tsa shiitake tse sehiloeng ka har'a motsoako o monate oa soy sauce, asene le oli ea sesame, ebe u sebeletsa holim'a bethe ea lettuce bakeng sa ho phunyeha hamonate. 'Nete ea bonus: sejana sena hape ke tsela e ntle ea ho sebetsana le li-mushroom tse setseng ho tloha thupelong ea hau ea mantlha.

Likopi tsa li-mushroom tsa Eryngii tsa Japane

Bakeng sa sejana sa mahlakoreng se betliloeng ka bohlale se tla khahlisa, leka Likopi tsena tsa Japanese Eryngii Mushroom Cups. Besa li-mushroom tsa eryngii feela ho fihlela li le bonolo 'me li tlatsitsoe ka motsoako oa li-mushroom tse halikiloeng, broccoli le letlalo la Peking. Sephetho ke sejo se monate le se jeoang habonolo se loketseng Thanksgiving kapa mokete ofe kapa ofe oa Asia.

Seqha sa Korea sa San Choy

Haeba u batla sejana se lehlakoreng se nang le monko o monate, leka sena sa Korean San Choy Bow. Tlatsa feela likopi tsa lettuce ka motsoako oa li-mushroom tsa shiitake tse halikiloeng, lihoete le linoko tse monate tsa Korean bakeng sa lijo tse monate le tse phetseng hantle. Ho feta moo, ke mokhoa o bonolo oa ho eketsa meroho lijong tsa hau.

Curries & Stews: Keketso e monate le e monate ho Repertoire ea hau ea Mushroom

U batla recipe ea vegan le e bonolo ho e etsa curry e tletseng tatso? Se ke oa sheba hole ho feta li-mushroom tsa mofuta oa Sechaena le curry ea eggplant! Soso e nonne ebile ea khomarela, e na le raha e monate le e monate e monate e tla khahlisa. Mona ke mokhoa oa ho e etsa:

Lijo:

• 1 eiee e bohareng, e lesotsoe
• 1 sengoathoana sa ginger e ncha, se khaotsoe
• 2 cloves konofolo, e-minced
• 1 eggplant e bohareng, e khaotsoeng
• kopi e le 'ngoe ea li-mushroom (mofuta ofe kapa ofe o tla o etsa, empa li-mushroom tsa shiitake kapa tsa oyster li ntle haholo)
• 1 / 4 senoelo sa soy sau
• 2 tbsp miso paste
• 1 tbsp tsoekere e sootho
• 1 tbsp cornstarch
• 1 / 2 senoelo sa metsi
• 2 tbsp oli ea meroho
• Raese e phehiloeng, ho sebeletsa

Litaelo:
1. Chesa oli ka pitsa e kholo kapa ok holim'a mocheso o mofuthu.
2. Eketsa onion, ginger le konofolo, 'me u hlohlelletse metsotso e 2-3 ho fihlela monko o monate.
3. Eketsa li-eggplant le li-mushroom, 'me u hlohlelletse-fry bakeng sa metsotso e meng ea 5-7 ho fihlela meroho e le bonolo.
4. Ka sekotlolo se senyenyane, hlakola hammoho soy sauce, miso paste, tsoekere e sootho, cornstarch, le metsi ho fihlela e boreleli.
5. Tšela sauce holim'a meroho, 'me u hlohlelletse ho kopanya.
6. Fokotsa li-curry ka metsotso e 10-15, u hlohlelletsa ka linako tse ling, ho fihlela mongobo o teteaneng 'me meroho e koahetsoe ka mongobo o monate, o benyang.
7. Sebeletsa curry holim'a raese e phehiloeng, 'me u thabele!

Notes:

• Khari ena e boetse e monate le meroho e meng, joalo ka pelepele, zucchini kapa lihoete.
• Bakeng sa mofuta o seng oa vegan, o ka eketsa nama ea kolobe e halikiloeng kapa khoho e halikiloeng ho curry.
• Haeba u rata curry ea hau ka mocheso o itseng, leka ho eketsa pepere e nang le sliced ​​​​ho kopanya.

Sejo sa Mushroom Pepper e Ntšo

Sejo sena se monate le se futhumatsang ke sejo se ratoang linaheng tse ngata tsa Bophirimela, 'me ho bonolo ho bona lebaka. Motsoako oa li-mushroom tse bonolo, li-gravy tse nonneng, le raese e phophomang li hlotse, 'me ke tsela e ntle ea ho bontša tatso ea tlhaho ea li-mushroom. Mokhoa oa ho e etsa ke ona:

Lijo:

• 1 lb li-mushroom tse halikiloeng (mofuta ofe kapa ofe o tla etsa, empa li-mushroom tsa cremini kapa portobello li ntle haholo)
• 1 onion, e hlalositsoeng
• 2 cloves konofolo, e-minced
• 2 tbsp oli ea meroho
• 2 tbsp phofo
• Likopi tse 2 moro oa meroho
• 1 / 4 senoelo sa soy sau
• 1 tbsp pepere e ntšo
• Raese e phehiloeng, ho sebeletsa

Litaelo:
1. Chesa oli ka pitsa e kholo ka mocheso o mofuthu.
2. Eketsa onion le konofolo, 'me u phehe metsotso e 2-3 ho fihlela e le bonolo.
3. Eketsa li-mushroom, 'me u hlohlelletse-fry metsotso ea 5-7 ho fihlela li lokolla mongobo oa tsona' me li qala ho sootho.
4. Fafatsa phofo holim'a li-mushroom, 'me u hlohlelletse ho apara.
5. Butle-butle tšela moro oa meroho, o hlohlelletsa kamehla, ho fihlela motsoako o teteaneng 'me o fihla ho omisa.
6. Hlohlelletsa soy sauce le pepere e ntšo, 'me u bosose ka metsotso e meng ea 10-15 ho fihlela gravy e teteaneng' me li-mushroom li le bonolo.
7. Sebeletsa sechu holim'a raese e phehiloeng, 'me u thabele!

Notes:

• Sechu sena se boetse se monate le meroho e meng, joalo ka lihoete, litapole kapa lierekisi.
• Bakeng sa mofuta oa nama, o ka eketsa likotoana tsa nama ea khomo kapa ea konyana ho sechu.
• Haeba u batla ho eketsa tatso ea umami ea sechu, leka ho eketsa ho phatloha ha sauce ea Worcestershire kapa khaba ea peista ea tamati ho motsoako.

Matlafatsa Bophelo bo Botle ba Hao ka Li-mushroom: Boleng ba Phepo le Maikutlo a Boqapi bakeng sa Tšebeliso

Li-mushroom ha se feela tlatsetso e monate lijong tsa hau, empa li boetse li na le limatlafatsi tsa bohlokoa tse khothalletsang bophelo bo botle. Mona ke tse ling tsa melemo ea phepo e nepahetseng ea li-mushroom:

• Likhalori tse tlase: Karolo ea li-mushroom (100g) e na le 22 kcal feela, e leng se etsang hore e be khetho e ntle ho ba shebellang boima ba tsona.
• E phahameng ka fiber: Li-mushroom ke mohloli o motle oa fiber ea lijo, e thusang ho boloka tsamaiso ea hau ea lijo e phetse hantle.
• Li-carbs tse tlase: Haeba u latela lijo tse nang le carb e tlase, li-mushroom ke khetho e ntle ea meroho eo u ka e eketsang lijong tsa hau.
• Haholo-holo metsi: Li-mushroom li entsoe ka metsi, e leng se etsang hore e be khetho ea lijo tse matlafatsang.
• E phahame ka potassium le phosphorus: Liminerale tsena li bohlokoa bakeng sa masapo le mesifa e phetseng hantle.
• Li-vithamine tse ngata: Li-mushroom ke mohloli o motle oa vithamine B le D, tse bohlokoa bakeng sa tlhahiso ea matla le bophelo bo botle ba masapo.
• Niacin: Li-mushroom ke mohloli o moholo oa niacin, e thusang ho theola k'holeseterole.

Mokhoa oa ho kenyelletsa li-mushroom lijong tsa hau

Litlhahiso tse ling tsa ho kenyelletsa li-mushroom lijong tsa hau ke tsena:

• Kenya li-mushroom tse sehiloeng ho omelets ea hau kapa mahe a pholileng bakeng sa lijo tsa hoseng tse tletseng liprotheine.
• Sebelisa li-mushroom e le topping bakeng sa pizza ea hau ho e-na le nama.
• Etsa li-mushroom le meroho bakeng sa lijo tsa mantsiboea tse potlakileng le tse phetseng hantle.
• Eketsa li-mushroom tse khethiloeng ho sauce ea hau ea spaghetti bakeng sa tatso e eketsehileng le phepo e nepahetseng.
• Sebelisa li-mushroom e le khetho e tlase ea carb ho fapana le bohobe ka har'a sandwich tsa hau.
• Etsa salate ea li-mushroom le spinach bakeng sa lijo tsa motšeare tse phetseng hantle.

Li-mushroom ka ho Pheha Asia: Ho Araba Lipotso Tsa Hao Tse Chesang

Haeba u sa tsoa pheha ka li-mushroom, u se ke ua tšoenyeha! Litlhahiso tse ling tsa ho u qalisa ke tsena:

• Khetha mofuta o nepahetseng oa li-mushroom bakeng sa risepe ea hau. Mefuta e fapaneng ea li-mushroom e na le tatso le litlolo tse fapaneng, kahoo etsa bonnete ba hore u sebelisa e nepahetseng.
• Hloekisa li-mushroom tsa hau hantle. Li-mushroom li tšoana le liponche 'me li ka monya metsi, kahoo u se ke ua li inela ka metsing. Ho e-na le hoo, sebelisa lesela le mongobo kapa thaole ea pampiri ho li hlakola.
• U se ke ua tlala pane ea hau ha u pheha li-mushroom. Li-mushroom li ntša mongobo ha li ntse li pheha, 'me haeba li na le tse ngata haholo ka paneng, li tla chesa ho e-na le ho sautéing.

Nka netefatsa joang hore li-mushroom tsa ka li phehiloe hantle?

Ho bohlokoa ho pheha li-mushroom ka nepo ho qoba mafu a ka bang teng a bakoang ke lijo. Malebela ke ana a ho etsa bonnete ba hore li-mushroom tsa hau li phehiloe:

• Pheha li-mushroom ho fihlela li le bonolo ebile li le putsoa. Sena se tla etsa bonnete ba hore li phehiloe hohle.
• Sebelisa thermometer ea nama ho hlahloba mocheso o ka hare oa li-mushroom tsa hau. Li lokela ho fihla mocheso oa bonyane 160°F (71°C).

Ke recipe efe e molemo ka ho fetisisa eo u ka e qalang ha u pheha li-mushroom?

Haeba u sa tsoa pheha ka li-mushroom, ho bonolo ho tsuba kapa sopho ke sebaka se setle sa ho qala. Mona ke mehopolo e meng ea recipe ho u qalisa:

• Li-mushroom le meroho e monate
• Sopho ea li-mushroom le harese
• Li-mushroom le spinach quiche

A na nka sebelisa li-mushroom tse entsoeng ka makotikoting ha ke pheha Asia?

Le hoja li-mushroom tse ncha li lula li le molemo ka ho fetisisa, li-mushroom tse entsoeng ka makotikoting e ka ba khetho e bonolo le e theko e tlaase. Malebela ke ana a ho sebelisa li-mushroom tse ka makotikoting ha u pheha Asia:

• Hlatsoa 'me u hlatsoe li-mushroom pele u li sebelisa ho tlosa letsoai kapa li-preservatives.
• Sebelisa li-mushroom tse ka makotikoting lijong tse hlokang li-mushroom tse phehiloeng, joalo ka sopho kapa sechu.
• U se ke ua sebelisa li-mushroom tse entsoeng ka makotikoting litlolong tse bitsang li-mushroom tse tala, joaloka salate kapa sandwich.

Ke lokela ho boloka li-mushroom tsa ka joang?

Ho boloka li-mushroom tsa hau li le foreshe ka nako e telele kamoo ho ka khonehang, li boloke ka har'a sejana se sa keneleng moea sehatsetsing. Litlhahiso tsa ho boloka li-mushroom ke tsena:

• U se ke ua hlatsoa li-mushroom ho fihlela u se u loketse ho li sebelisa.
• Boloka li-mushroom tsa hau ka mokotleng oa pampiri kapa setsing se sa keneng moea sehatsetsing.
• Haeba ha u na sejana se sa keneleng moea, u ka boloka li-mushroom tsa hau ka mokotleng oa ziplock 'me moea o phunyeletsoa.

Nako e ntle ea ho ja li-mushroom ke efe?

Li-mushroom li ka jeoa ka nako leha e le efe ea letsatsi, empa li tlatsetsa haholo lijong tsa hoseng, tsa motšehare kapa tsa lijo tsa motšehare. Mona ke maikutlo a mang a ho kenyelletsa li-mushroom lijong tsa hau:

• Kenya li-mushroom tse halikiloeng ho omelet ea hau kapa frittata bakeng sa lijo tsa hoseng.
• Eketsa salate ea hau ka li-mushroom tse tala tse sehiloeng bakeng sa lijo tsa motšehare.
• Sebelisa li-mushroom lijong tsa hau kapa li-curry bakeng sa lijo tsa mantsiboea.

A na u ka fana ka maikutlo a litsela tse ling tsa ho sebelisa li-mushroom ho pheha Asia?

Ruri! Mehopolo e meng ea ho sebelisa li-mushroom ha u pheha Asia ke ena:

• Kenya li-mushroom tse sehiloeng ho ramen kapa pho ea hau.
• Sebelisa li-mushroom ka har'a meqolo ea hau ea selemo kapa li-dumplings.
• Kenya li-mushroom ho raese ea hau e halikiloeng kapa lijana tsa noodle.

fihlela qeto e

Kahoo, ke eona. Hona joale o tseba tsohle tse mabapi le li-mushroom tsa Asia. Ke tlatsetso e monate le e phetseng hantle ho sejana sefe kapa sefe, 'me u ka sebelisa mefuta e fapaneng, ho tloha konopo ho ea ho shiitake. 

U ke ke ua tsamaea hampe ka li-mushroom, kahoo tsoela pele 'me u li leke!

Sheba buka ea rona e ncha ea ho pheha

Li-recipe tsa lelapa la Bitemybun tse nang le moralo o felletseng oa lijo le tataiso ea recipe.

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Bala mahala

Joost Nusselder, mothehi oa Bite My Bun ke morekisi oa litaba, ntate ebile o rata ho leka lijo tse ncha ka lijo tsa Majapane khubung ea takatso ea hae, 'me hammoho le sehlopha sa hae o ntse a theha lingoloa tse tebileng tsa blog ho tloha 2016 ho thusa babali ba tšepahalang ka diresepe le malebela a ho pheha.