The slender body and crisp taste of the mushroom can be described as a "strange flower" in the food industry. In addition to being easy to stuff teeth, it also has a slightly heavy-mouthing feature: after eating, it may be "discharged" in a complete posture the next day.
Why can Enoki mushrooms "resist" a powerful digestive system? "Life Times" (search for "LT0385" in WeChat to follow) interviews experts to interpret and teach you to match your diet according to the digestion time of the ingredients.
Experts interviewed
Doctor of Botany, Institute of Botany, Chinese Academy of Sciences, Shi Jun
Chen Wenli, chief physician of the Department of Nephrology, Wuhan Central Hospital
Yang Cuifang, chief nurse of the Department of Gastroenterology, Peking University International Hospital
Why is it so difficult to "digest" Enoki mushrooms?
When it comes to the history of human beings dealing with mushrooms, it is almost as old as the origin of human civilization. There are traces of mushrooms in human remains excavated in Chile as early as the beginning.
Although mushroom ingredients, including enoki mushrooms, are now commonly found on the table, you may not know that mushrooms were once considered useless foods because the fungal polysaccharides, the main ingredient that make up mushrooms, are not an effective food source.
Fungal polysaccharides contain cellulose, chitin, glycogen and other substances, which cannot be absorbed by the human digestive system, and are usually manifested as "how to go in and how to come out".
Enoki mushrooms that are swallowed into the stomach, which contain a large amount of chitin (a dietary fiber), are still stubborn in the face of stomach acid, and cannot be effectively decomposed and digested.
In addition, the mushroom is more difficult to bite off when eaten, and people often swallow it in a jujube. Because of this, the mushroom is discharged from the body relatively "completely", and it is also jokingly called the "see you tomorrow" ingredient.
In later studies, scientists justified the fungal polysaccharides, confirming its two hidden skills:
Stimulates the peristalsis of the gastrointestinal tract and makes the intestines move;
Provides essential food for microorganisms in the gastrointestinal tract and actively supports gastrointestinal health.
Therefore, moderate consumption of enoki mushrooms will not destroy the digestive function, and the rich dietary fiber will also enhance the body's gastrointestinal peristalsis, provided that it is cooked thoroughly and chewed. Although chitin is difficult to digest, Enoki mushrooms contain other nutrients such as protein that can be effectively absorbed by the body.
What foods keep the "prototype" excreted?
Food can be basically excreted in the same way after digestion, which is not a patent of Enoki mushrooms, and some foods can achieve similar effects or cannot be effectively absorbed by the stomach and intestines.
Foods rich in insoluble dietary fiber
Due to the action of this type of dietary fiber, the hardness of food increases, and it is difficult to change its appearance due to soluble in water, so it can also be left "intact", such as corn kernels.
Certain foods containing polysaccharides
Plant polysaccharides and seaweed polysaccharides are typical dietary fiber nutrients.
All kinds of konjac products, kelp and seaweed products are rich in polysaccharide foods, the human body can not absorb these ingredients, in fact, they are very helpful for gastrointestinal health. However, because the hardness is not enough, it is rare to see the discharge of "prototypes".
Rich in water-soluble pigments
Some people may find that going to the toilet after eating red heart dragon fruit seems like "blood in the urine".
In fact, this is because the red heart dragon fruit contains a lot of blue anthocyanin, this natural pigment is very water soluble, if not completely absorbed and decomposed by the human body, it will dye the urine red.
Each of the three types of ingredients has a "digestion time"
To evaluate the edibleness of ingredients, in addition to examining whether the nutrition is rich, it is also necessary to see whether it will add a burden to the digestive system. People with bad stomach should avoid eating some foods that are difficult to digest.
Staple food class
Up to 90 minutes
Most of the ingredients of the staple food are starch, and the digestion and absorption of rice, steamed buns, noodles and other rice, steamed buns, noodles made with refined rice noodles is extremely fast, and it takes only 90 to 120 minutes to fully digest the white porridge.
The starch digestion rate of coarse grains and beans is significantly slowed down, and the dietary fiber in it hinders the digestion and absorption of starch.
Therefore, starch that digests too quickly on the one hand will promote the synthesis of body fat and make people feel hungry again, on the other hand, it will significantly increase postprandial blood sugar.
Meat
4 to 6 hours
The digestion of meat is slow and takes about 4 to 6 hours. Roughly speaking, the higher the fat content, the longer the digestion time of meat, and from the perspective of duration, fish and shrimp
It is recommended that pork belly and chicken skin with high fat content be eaten occasionally, while low-fat and high-protein fish and shrimp, beef, chicken breast, etc. can be rotated every day.
Vegetables
1 to 2 hours
Melon vegetables, such as winter melon, cucumber, zucchini digest the fastest;
Tomatoes, eggplants and other tomato fruits and vegetables and fungi digest quickly;
Leafy, bamboo shoot vegetables and cruciferous vegetables digest more slowly due to their large amount of cellulose;
Rhizome vegetables such as sweet potatoes, potatoes, corn, etc. contain a lot of slow-digesting starch, and the digestion time is very long, so it can replace some staple foods.
Patients with digestive disorders choose recipes "on demand"
When a certain organ of the digestive system is dysfunctional or pathologically damaged, the daily diet can have a direct impact on it. If you eat improperly, it will not only affect the recovery of the disease, but also may aggravate the disease.
Universal food
Suitable daily diet includes cereals, animals, beans, vegetables, fruits and fats, not suitable for fried and indigestible foods, peppers, curry powder and other condiments with a strong irritating taste should also be eaten less.
pap
The staple food is mainly soft rice, appropriate with noodles, steamed buns, buns, dumplings, wontons, etc., when eating lean meat, animal offal, fish, eggs and soy products, be sure to chop and cook, eat less sour fruits, such as plums, apricots, lemons, etc.
Liquid food
Choose fluid foods that do not contain any dregs and gas production, such as vegetable juice, rice soup, protein water and diluted lotus flour, and try to drink less milk, soy milk, juice and other overly sweet foods. Thick liquid food is preferable to eat residue-free, thicker foods, such as egg thin batter.
Semi-liquid diet
Boiled noodle soup, noodle soup, thick porridge, egg soup, etc., easy to swallow and digest. It is not advisable to eat steamed rice, flapjacks, vegetables with high dietary fiber content, large amounts of meat and fried foods.
High-protein diet
The total calories per day are about 3000 kcal, of which the recommended amount of protein is 1.2 to 2 grams, fat is 60 to 80 grams, and carbohydrates are 400 to 500 grams.
Low-fat diet
Patients with cholecystitis and gallstones need 50 to 70 grams of protein and 40 grams of fat;
Patients with acute pancreatitis need to supplement fat-free and carbohydrate-rich liquid foods, such as rice soup, lotus powder, almond tea, tea soup, protein water, etc.;
The diet of patients with chronic pancreatitis should be low-fat, carbohydrate-based, protein supplementation per day is 0.8 to 1 g/ kg, and the total calorie should reach 2000 kcal.
People with digestive disorders should eat as little fatty meat, peanuts, sesame seeds, pine nuts, walnuts, egg yolks, pastries and other foods as much as possible.
Low cholesterol diet
People with poor digestion usually eat less foods with high cholesterol content such as animal internal organs, brain marrow, fish roe, shrimp, crab yolk, egg yolk, etc.
Low-fiber diet
The food is chopped and burned, lean meat, fish fillets, fish balls, shrimp slices, shrimp, shrimp cakes, young leaves of vegetables, potatoes, carrots and tofu, vermicelli, powder skin, etc. are easier to digest.
Low-salt, low-sodium diet
The amount of salt used for cooking every day is 2 to 4 grams, or 10 to 20 ml of soy sauce, and it is best not to eat pickles, salted eggs, salted meat, etc.
Low purine diet
Foods that should not be used include animal liver, kidneys, brains, crabs, sardines, windtails, thick broth, chicken soup, peas, lentils and mushrooms, shiitake mushrooms, etc. In addition, drink less alcohol, strong tea, coffee, etc., which can cause nervous excitement.
High-lipid blood diet
The total amount of fat intake throughout the day is 25 to 30 grams, and the maximum is not more than 35 grams. Eat less or no foods that contain more sucrose, such as desserts, candy, etc. Usually, it is not advisable to eat butter, animal offal, egg yolks, cocoa, coconuts, etc.
High-fiber diet
It is advisable to choose foods containing more food fiber, such as leeks, celery, nasturtium, soybean sprouts, bamboo shoots, eggplant, coarse grains, fruits, potatoes and sweet potatoes with more anti-digestion starch can also be eaten in moderation. ▲
Editor of this issue: Zhang Yu
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