" Dietary Guidelines for Chinese Residents " recommends that meals have vegetables, and ensure that you consume no less than 300 grams of fresh vegetables with a raw weight of 300 grams per day, including bacterial algae .
We often emphasize to everyone that there are 3 1s for eating: "One meat, one vegetarian and one mushroom" . Many friends may have meat and vegetarian on the table, but they forget this "one mushroom". In fact, this "one mushroom" is very important and cannot be missed every day.
This is because mushrooms are very nutritious.
First of all, mushrooms are an ideal potassium supplement food, and play an important role in maintaining cell metabolism and protecting blood vessels.
Secondly, mushrooms have high quality protein and are rich in amino acid , especially lysine . Rice lacks the essential lysine of the human body. When eating rice, pairing it with a plate of mushrooms can complement proteins, thereby improving the utilization rate of proteins.
Again, the polysaccharide compound in mushrooms has the effect of maintaining immune function and assisting in preventing and anti-cancer.
Finally, mushrooms contain soluble dietary fiber , which has the effect of delaying the absorption of sugar and oil and preventing constipation.
So, which one should I eat mushrooms? Is it more expensive, the higher the nutritional value?
In fact, different mushrooms have their own advantages and advantages. Eat any type. If you eat them alternately, it will not only have a rich taste, but also have no nutrition.
It is best to use steam, boil and stew mushrooms. Do not fry at high temperatures. Try to use less oil and salt. Never forget this basic principle.
Now there are more and more varieties of mushrooms, how to eat them best?
Dried mushrooms: Strong aroma, suitable for cooking with meat. For example, before cooking, it is best to soak the dried mushrooms in warm water for 20 minutes, and then stew the chicken with the warm water soaked in shiitake mushrooms together, so that the taste is more fragrant.
Fresh mushrooms: is suitable for eating with vegetables. For example, stir-fried rapeseed with mushrooms. This dish has the fragrance and smoothness of mushrooms, and retains the tender green and crispness of rapeseed, with a complete color, fragrance and taste. Before putting it in the pot, you can first cut a cross-shaped knife on the cover of the mushrooms, which is more convenient to taste.
Oyster mushroom: tastes fresh and tender, suitable for stir-frying. In addition, oyster mushrooms can also be used as egg flower soup. After turning off the heat, you can add a little minced green garlic to season, which will make the taste more fresh.
Enoki mushrooms: It is very good to make soup or shabu shabu, and you can also cook it to make cold dishes after it is cooked.
olive mushroom : olive mushroom is fat and tender, and you can make hand-pulled olive mushroom with carrots and green peppers.
It should be noted that when cooking, you should cut the mushrooms into smaller spots as much as possible, so that they are easier to digest and absorb. In terms of specific amounts, adults usually eat about 50 grams (raw weight, fresh weight) per day.
Clinical Nutrition Department of Peking Union Medical College Hospital
Professor Yu Kang
Welcome to learn nutrition and health knowledge with Professor Yu Kang of the Nutrition Department of Peking Union Medical College Hospital to eat healthy food and make you beautiful! Follow the headline account of [Eat well three meals a day]~
Yukang
Professor and Director of Clinical Nutrition Department of Peking Union Medical College Hospital
Member of the Nutrition Standards Committee of the National Health Commission
Chinese Nutrition Society Director
