As the saying goes: to be healthy, mushroom soup is a treasure; If you want to be thin, eat more fungi and less meat ~ edible fungi also have the reputation of "king of vegetables", "crown of vegetarianism" and "treasure in medicine".
Moreover, the world food and Agriculture Organization and the World Health Organization list edible fungi as independent members of food and advocate that "one meat, one vegetable and one mushroom" is the best dietary structure of mankind in the 21st century. It can be seen that the nutritional value of mushrooms can not be underestimated. So what are their amazing values? Why is it so delicious?
Mushroom has rich nutrition and high health value
At present, there are nearly 900 kinds of edible fungi in China, which can be roughly divided into three categories according to their nutritional and medicinal values:
◎ mainly edible fungi, such as Pleurotus ostreatus, Lentinus edodes, agaric, tremella, etc;
◎ mainly medicinal, such as Ganoderma lucidum, Cordyceps sinensis, Poria cocos, etc;
◎ both food and medicine, such as Hericium erinaceus, Cordyceps militaris, etc.
However, no matter which category, their nutritional and health care value is very high:
1 high protein, low fat, good muscle enhancement effect
Mushroom is also known as "zero fat meat". The fat content is usually less than 1%, but the protein content is mostly more than 30%, and contains up to 18 kinds of amino acids. The proportion is appropriate. It has a high utilization rate in the human body, and can provide necessary raw materials for tissue renewal and repair.
A study at the University of Exeter in the UK, by evaluating the protein absorption process of 20 healthy adults, found that the muscle growth rate of participants who ate milk protein increased by 60% on average, while that of those who ate mushroom protein doubled on this basis.
This suggests that compared with animal protein, edible mushroom protein may be more helpful to grow muscle.
2 fungal polysaccharide, strong immunity and anti-cancer
Fungal polysaccharides can regulate human immune system and enhance immunity through multiple ways, including but not limited to enhancing the phagocytosis of cancer cells by reticuloendothelial system, promoting lymphocyte transformation, activating T cells and B cells, promoting the formation of antibodies, etc.
In addition, it has synergistic effects on a variety of chemical drugs. Tumor experts also believe that edible fungus, as an immune drug, has greater clinical significance for leukemia and lymphoma that have been widely metastatic and are greatly limited in surgical treatment and radiotherapy.
3 special compounds make the brain more energetic
Mushrooms in edible fungi, which contain a special compound ergothioin. This is a natural antioxidant and anti-inflammatory agent, which can protect DNA and protein from oxidative damage, and its antioxidant effect is 6000 times that of vitamin E!
It is this substance that helps keep the brain alive.
Researchers at the National University of Singapore found that elderly people who ate more than 300 grams of mushrooms a week reduced the risk of mild cognitive impairment by half.
4 a variety of nutrients, conducive to cardiovascular health
Mushroom contains a large amount of plant dietary fiber, which can affect the level of blood lipid and triglyceride to a certain extent, regulate insulin sensitivity and blood pressure, delay atherosclerosis and so on;
The cardiovascular benefits of different fungi are also slightly different - Auricularia auricula contains anticoagulant ingredients, which is helpful to reduce blood viscosity and prevent thrombosis; Lentinus edodes contained in Lentinus edodes can reduce harmful cholesterol and prevent arteriosclerosis; Tremella polysaccharide contained in Tremella can inhibit intestinal absorption of fat and cholesterol.
Two ingredients make it "fresh than monosodium glutamate"
Whether it is eaten directly or with other dishes, as long as fungi are added, it will always be particularly delicious, which is more palatable than the soup with monosodium glutamate ~ what's the reason?
1 Free amino acids
Mushroom food contains delicious active substances, and free amino acids are one of them. The results showed that 25% ~ 35% of the amino acids contained in mushroom were free, among which glutamate, aspartic acid, glycine and alanine were flavor amino acids, that is, they had special flavor.
Taking glutamate as an example, it is added with sodium salt to form sodium glutamate, which is the main component of monosodium glutamate.
2 nucleotides
The rich nucleotide substances in mushroom, such as guanosine acid, inosine acid and xanthoside acid, also have a good taste effect. Take Lentinus edodes as an example. Its own guanylate has dozens of times the freshness intensity of ordinary monosodium glutamate!
Moreover, free amino acids and nucleotides have a synergistic effect on fresh substances, making mushrooms "fresh and fresh"~
Source: I'm a big doctor, Guan Wei
