(Author: Yang Zhenhua, national first-class public nutritionist, original works, reprint please indicate from the Popular Science China WeChat public account)
Guide
We often hear a sentence, can eat two legs do not eat four legs, can eat one leg does not eat two legs, here one leg refers to mushrooms. There are many kinds of mushrooms on the market, so what are the common mushrooms, and what nutritional value do they have?
We're all familiar with the "see you tomorrow" story, which is about enoki mushrooms because they are often excreted as they are eaten. That's because mushrooms have a lot of "fungal polysaccharides", which are a kind of dietary fiber, but they are similar to crab shells, shrimp shells - chitin (also called "chitin"), which is different from the cellulose in vegetables, is a very stable substance, not affected by weak acids and weak bases. Therefore, mushrooms are all "see you tomorrow" - whole in, broken out, unchanged. Fungal polysaccharides can promote intestinal peristalsis and benefit good health. However, it is not the more you eat, the better, there have been cases of intestinal obstruction when eating shiitake mushrooms.
So how do we eat mushrooms to benefit the most, the most nutritious and healthy?
The meat of the mushroom is delicate and should be carefully placed to avoid abrasion of the mushroom meat and the loss of nutrients. Also do not soak the mushrooms in water, which can lead to loss of vitamins. Mushrooms are a low-fat food, but often the cooking process will add a lot of cooking oil, which will be counterproductive, originally wanted to lose weight, lack of intake of too much fat, please be sure to pay attention. Some water-soluble vitamins are transferred to the soup during cooking, so it is recommended to put less oil and drink it with the soup. The umami flavor of shiitake mushrooms is very strong, which is more suitable for braising or braising in oil. Grass mushrooms contain a lot of vitamin C, and the taste is tender and smooth, and it is better to stir-fry. The mushrooms are delicious, and the best way to eat them is to make them into a cold dish. Tea tree mushrooms, apricot abalone mushrooms, and pocket mushrooms are very sweet and are not suitable for use with meat or other vegetables, and it is best to fry them separately and then eat them.
When eating mushrooms, you should try to tear the mushrooms smaller, which is conducive to the digestion of dietary fiber in the mushrooms by the human body, after all, the mushrooms are "see you tomorrow".
Enoki mushroom, the mushroom cover is smooth and tender, the stalk is slender and crisp and tender, the shape is beautiful, the taste is fresh, it is the world's famous edible and medicinal dual-purpose mushrooms and ornamental mushrooms. The enoki mushroom plays an important role in children's intelligence growth, so the Japanese call it "Wisdom Mushroom". The iron content of enoki mushrooms is 20 times that of spinach, and there are many fibers, which can promote metabolism and have a calming effect, which is suitable for pregnant women to eat more after childbirth. At the same time, Enoki mushroom is a high potassium and low sodium food, and contains vb1, vb2, ve and a higher content of trace elements zinc. These are not only of great benefit to the growth and development of children, but also especially suitable for patients with hypertension and middle-aged and elderly people.
Oyster mushrooms account for the largest market share, and consumers generally refer to oyster mushrooms as mushrooms. Regular eating oyster mushrooms can not only improve the metabolism of the human body, regulate the role of autonomic nerves, but also have obvious effects on reducing human serum cholesterol, lowering blood pressure and preventing hepatitis, gastric ulcers, duodenal ulcers, hypertension, etc. In addition, it has certain benefits for preventing cancer, regulating women's menopausal syndrome, improving human metabolism, and enhancing physical fitness.
Shiitake mushrooms are a well-known edible and medicinal fungus that began to be collected and utilized more than a thousand years ago. Shiitake mushrooms contain a variety of effective medicinal ingredients, the ergosterol contained in ergosterol (provitamin D, the content of which is higher than the general food) is absorbed by the human body, in the light can be converted into vitamin D, can enhance the body's resistance, especially heart disease, and can promote the growth of children's bones and teeth, prevent rickets. The shiitake mushroom contained in shiitake mushrooms has the effect of lowering blood cholesterol, which can prevent common diseases of the elderly such as coronary heart disease and hypertension caused by arteriosclerosis.
Apricot abalone mushroom is a rare edible mushroom that can be used medicinally and foodily. Apricot abalone mushroom has both almond flavor and abalone flavor, tender meat, rich nutrition, antioxidant, blood lipid reduction, relief of osteoporosis, stomach and intestines and other effects, known as the "King of Oyster Mushrooms", and is listed as "Shenzhou No. 9" astronaut food, and also has the reputation of "delicious porcini mushrooms on the grassland".
To sum up, mushrooms are an ideal food, rich in vitamins, many mushrooms also contain carotene, in the human body can be converted into vitamin A, so mushrooms have a "treasure trove of vitamin A" is called. Containing minerals, functional substances, and low fat, fresh mushrooms usually have a fat content of less than 1%, and most even less than 0.5%. Mushrooms have the following 5 "secret weapons": antioxidant power, partial replacement of staple foods, low calorie, delicious, rich in vitamins.
The price of mushrooms varies, not because of how big the nutritional value of their difference, but because of the cultivation method and growth cycle, such as wild mushrooms are relatively rare, so expensive, and then such as matsutake mushrooms, because of the long growth cycle, matsutake mushrooms need 300 days to harvest once, and oyster mushrooms can be harvested 4-6 times in a two-month planting cycle, so matsutake is expensive. Although the nutritional value of mushrooms is high, but we are talking about dried mushrooms, fresh mushrooms have a water content of up to 80%, so do not believe that mushrooms have any magical effects, it is just a better food, we still have to pay attention to a balanced diet to ingest more nutrients.