Round, white and fat mushrooms are fresh, sweet and delicious whether they are made in soup or roasted. Among fungi ingredients, sauerkum mushrooms are at a low calorie level. The fat content of every 100 grams of fresh sauerkum mushrooms is as low as 0.1 grams, with only 26 kcal calories. Each 100 grams of musk mushroom also contains 1.5 grams of insoluble dietary fiber, which is 1.6 times that of Chinese cabbage, helps to enhance fullness and control appetite.
More importantly, its nutrition is also very prominent.
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Contains a variety of vitamins and minerals
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Orchid contains a variety of vitamins and minerals, the most worth mentioning is its zinc, selenium and potassium. ■ Zinc supplement Zinc is crucial to maintaining immunity, promoting growth and development, protecting skin health and taste functions. The zinc content of every 100 grams of fresh mushrooms is as high as 6.6 mg. According to the "Reference Intake of Dietary Nutrients for Chinese Residents", the recommended daily intake of zinc for adult men is 12 mg and 8.5 mg for women. This means that eating 100 grams of fresh mushrooms can almost meet 78% of the zinc demand for general adult women throughout the day, and can also meet nearly half of the zinc demand for men throughout the day. ■ Selenium supplement Senicone is an essential trace element in the human body and is a key component of a variety of antioxidant enzymes in the human body. It is very beneficial for maintaining thyroid function and enhancing immunity. Mouth mushrooms are a good food source for selenium, and the selenium content of fresh moustache mushrooms is 6.99 micrograms per 100 grams of fresh moustache mushrooms. ■ Potassium supplement The potassium content of every 100 grams of fresh mushrooms is 307 mg, surpassing bananas known for their high potassium (256 mg/100 g). Potassium is important in maintaining the osmotic pressure inside and outside human cells, acid-base balance, and normal neuromuscular functions. Adequate potassium intake helps combat the boosting effect of sodium, which is friendly to people who need blood pressure control. 02 The sun-baked mushroom can supplement vitamin D Vitamin D is crucial to promote calcium absorption, maintain bone health, and participate in maintaining the body's immune function. According to the "Reference Intake of Dietary Nutrients for Chinese Residents (2023 》》, the recommended daily vitamin D intake for general adults is 10 micrograms. We all know that sunbathing can help the human body synthesize vitamin D. The magical thing is: mushrooms can also be. Unt-treated oral mushroom vitamin D content is minimal and almost negligible. However, when it is exposed to sunlight or artificial ultraviolet light (especially the UV-B band) - In addition, studies have found that the stability of the treated mushroom vitamin D₂ remains unchanged at 4°C and room temperature for 8 days, indicating that vitamin D₂ has not degraded. 03 If you want to "fresh" mushrooms, it is recommended to do this The most attractive thing about mouth mushrooms is its fresh and sweet flavor, but to unlock the ultimate umami flavor of mouth mushrooms, you must not only choose the right way, but also choose the right cooking method. ■ How to choose a good mouth mushroom? First select the mouth mushroom with round, thick caps and curly edges inwards. The stem is short and thick, and the whole is clean or light milky white. Secondly, the feel is firm and elastic, and does not become sticky. It is normal for mouth mushrooms to change color and turn yellow. After picking the mouth mushrooms, the respiration effect is enhanced, the moisture content gradually decreases, and the related oxidase activity increases after water loss, which will cause brown spots on the surface of the mouth mushrooms to appear without affecting consumption and flavor. 0~4℃ is the best storage temperature for ginger mushrooms. After buying them, put them in the refrigerator to refrigerate in time. ■ How to make mouth mushrooms the most delicious? Boil, steam, stir-fry, barbecue...the mouth mushrooms seem to be delicious no matter how they are made, but when it comes to cooking methods that best stimulate their flavor potential, baking is the first. Compared with other cooking methods, baking can minimize the loss of umami amino acids such as glutamate. If you want to eat the "freshest" mushroom, you can wash the mushrooms and break off the middle rod, put the groove upwards into an air fryer, and bake at 180℃ for 10 minutes until the mushrooms become soft and the juice seeps out. You can also put egg liquid, shrimp slips, garlic, etc. in the middle groove. If you prefer to cook soup with mouth mushrooms, it is recommended to add a small amount of salt during the cooking process, which is conducive to the release of edible fungus flavor substances and can make the mouth mushroom soup taste fresher. Source: CCTV News WeChat official account (ID: CCTV News Center) Comprehensive Science Popularization China Author/Xue Qingxin Registered nutritionist, member of the Chinese Nutrition Society
