Count the nutritional components of mushrooms.
There are many kinds of mushroom foods, such as Flammulina velutipes, Lentinus edodes, Volvariella volvacea, Pleurotus ostreatus and Auricularia auricula. Their calories are quite low, and some of them only contain 10 ~ 30 calories per 100g, which is lower than carrots. However, what other nutrients do they have? Let's have a look!
Dietary fiber: They are rich in dietary fiber, just like a small sponge. When they enter the body, they will absorb fat and activate intestinal function, which can not only improve constipation and expel toxins and wastes from the body, but also reduce cholesterol and prevent arteriosclerosis.
Vitamin B: Mushroom foods are rich in vitamin B, which can promote metabolism, eliminate fatigue and effectively ensure the quality of exercise. Rich in vitamin B2, it can decompose lipids, maintain the healthy state of skin and mucosa, and make metabolism go smoothly.
β-glucan: Activate immune cells and improve immunity. It is also a substance that absorbs water and expands, which can increase satiety.
Mushroom weight loss method
1. Substitute meat: Mushrooms are low in calories and chewy, so you can feel full if you eat more. Mushrooms can be used instead of meat when cooking, which can increase cooking weight and reduce calories.
2. Cooking fresh mushroom soup: Cooking fresh mushroom soup with various mushrooms has become a full-weight slimming light food. Different flavors of mushrooms can consume a lot of calories if you chew them slowly.
First, the natural slimming teacher-Flammulina velutipes
Slimming monologue: Flammulina velutipes is a kind of fungus food with high protein and low fat, which is extremely rich in nutrition. Regular consumption can lower cholesterol and prevent hypertension and cardiovascular diseases. Also known as "slimming mushroom", it is a rare natural slimming teacher.
The Best Slimming Match: Flammulina velutipes, Cabbage and Tofu Soup
Ingredients: 200g of Flammulina velutipes, 50g of Chinese cabbage, 4 small pieces of tofu, oil, salt and chopped green onion. How to do it: wash Chinese cabbage, Flammulina velutipes and tofu, add 4-5 bowls of water to the pot, add ingredients, then boil over medium heat, add oil and salt, and add chopped green onion when taking out the pot.
Meal time: instead of dinner.
Slimming effect: In addition to Flammulina velutipes, Chinese cabbage and tofu are also good for slimming. They complement each other in nutrient elements. Tofu is a food with high mineral content and low fat, which can speed up metabolism, while Chinese cabbage is high in cellulose, which can tighten skin fibers.
Second, show off the good helper of small waists-mushrooms
Slimming Monologue: Lentinus edodes is rich in protein and crude fiber, which can lower cholesterol and supplement calcium that human body lacks. It is a good helper for thin waist.
The best slimming combination: mushroom spinach soup
Ingredients: dried mushrooms100g, spinach 50g, proper amount of oil and salt.
How to do it: wash the dried mushrooms, soak them in boiling water for 5 ~ 10 minutes, cut the spinach into pieces, put them in a pot soaked with mushrooms, and boil them with oil and salt.
Meal time: instead of dinner.
Slimming effect: This is a good soup for nourishing skin, relaxing bowels and losing weight, but don't pour out the water soaked in mushrooms, because mushroom water has the function of removing fat, which will make the weight loss effect better.
Tips:
1. Fresh mushrooms should not be washed excessively, not to mention soaking in boiling water or adding sugar, which will make a large number of water-soluble components, such as precious polysaccharides and excellent amino acids, dissolve in water and destroy their nutrition.
2. Don't go to the roots of spinach, because many nutrients are in the roots and need to be washed several times before they can be cleaned.
Guide to buying dried mushrooms
Look: the appearance of mushroom meat is thick, the mushroom surface is smooth, the size is even, the mushroom folds are tight and white, the mushroom handle is short and thick, and the edge is curly and thick. Yellow-brown or black-brown color is better, and good mushroom noodles will be slightly frosted.
Smell: There is a strong and unique mushroom fragrance. Without fragrance, or with other strange musty smells, the quality is poor.
Touch: dried mushrooms should be dried, and the water content is 1 1% ~ 13%. But not too dry, the quality is not good.
Third, the lucky star to promote metabolism-Pleurotus ostreatus
Slimming monologue: Pleurotus ostreatus is sweet and warm, and has the effects of chasing wind and dispelling cold, relaxing muscles and activating collaterals. Regular consumption is conducive to improving metabolism and strengthening physical fitness.
The Best Slimming Combination: Clear Water Coriander Pleurotus ostreatus
Ingredients: 300g of Pleurotus ostreatus, 20g of coriander, salt and vinegar. How to do it: remove the roots of Pleurotus ostreatus, shred it, wash it, soak it in boiling water for 5 minutes, and remove it. Clean coriander, cut into powder, add 4 ~ 5 bowls of water to the pot, bring it to a boil over high fire, add Pleurotus ostreatus and cook for 10 minute, add salt to taste after boiling, add coriander powder, and pour vinegar out of the pot.
Meal time: instead of dinner.
Slimming effect: Pleurotus ostreatus only has 20 calories per 100g, and coriander only has 3 calories per 100g. Because of the pungent aroma of coriander, it can promote gastrointestinal peristalsis and lose weight twice as much.
Tips:
1, Pleurotus ostreatus is a fungus raw material, so it must be blanched before use to remove harmful substances.
3, be sure to pour vinegar before cooking, so that it can be fragrant, because Pleurotus ostreatus itself is only umami, and pouring vinegar can stimulate umami, which is better than any seasoning.
3. Generally everyone can eat it, especially the infirm, patients with digestive system diseases and patients with urethral calculi.
Guide to purchasing Pleurotus ostreatus
Look: When buying Pleurotus ostreatus, you should choose fresh Pleurotus ostreatus with neat rows, normal color, crisp texture, no odor, no pests and diseases (the umbrella of the eight-ripe mushroom does not turn over, and the edge of the umbrella curls inward).
Smell: The smell is pure and fragrant.
Touch: Pleurotus ostreatus should be dried.
Fourth, heat and detoxification experts-straw mushroom
Slimming monologue: Volvariella volvacea has high vitamin C content, which can promote metabolism and improve immunity. It also has detoxification effect, and can be combined with human body to form anti-bad blood cells, which are excreted with urine.
The best slimming combination: soybean sprouts and straw mushroom soup
Ingredients: 200 grams of fresh straw mushroom, 200 grams of soybean sprouts, and proper amount of oil and salt.
Practice: Wash and cut fresh straw mushrooms in half, and wash and cut soybean sprouts in half. Pour oil into the pot, bring to a boil, add fresh straw mushroom and soybean sprouts, stir fry, then add 4-5 bowls of water, cook for about 10 minutes, and then add salt.
Meal time: instead of dinner.
Slimming effect: This soup has the functions of clearing away heat, moistening dryness and losing weight.
Tips:
1, if there is no fresh straw mushroom, you can use dried straw mushroom instead.
2. In order to prolong the fresh-keeping time of the fresh straw mushroom, the straw mushroom should be spread out and covered with a wet tissue.
3. Whether it is fresh straw mushroom or dried straw mushroom, it should not be soaked for too long.
4. Patients with cold asthma should not eat.
Volvariella volvacea purchase guide
Look: No matter whether it is dried straw mushroom or fresh straw mushroom, it is better to have a thick and uniform mushroom body, tender quality, no mushroom umbrella or small quality. If the dried straw mushroom body is not dried, mildew and impurities are defective.
Five, the king of fatigue and blood fat reduction-auricularia auricula
Slimming monologue: Auricularia auricula belongs to mushroom food, and its rich lecithin can make the body fat in liquid state, which is beneficial to the complete consumption of body fat, drive the body fat to exercise, and make the fat distribution reasonable and the figure symmetrical. Cellulose promotes intestinal peristalsis, promotes fat excretion and is beneficial to weight loss.
The best slimming combination: auricularia auricula radish soup
Materials: Auricularia auricula 100g, white radish 200g, salt, monosodium glutamate.
How to eat: soak auricularia auricula in water, remove impurities, peel and cut white radish into sections, add 4 ~ 5 bowls of water to the pot, add auricularia auricula and white radish and cook soup together. When cooked, put salt and monosodium glutamate to eat.
Meal time: instead of dinner.
Slimming effect: This soup has the effects of removing grease, reducing fat and losing weight. White radish contains many glucoamylase that can help digestion, which can promote gastrointestinal peristalsis, reduce the retention time of food in the body and achieve the effect of losing weight.
Tips:
1, black fungus must be soaked in cold water, and the soaking time depends on the quality of the fungus. In order to save time, many people soak auricularia auricula in warm water, so that the nutrients and gum of auricularia auricula are lost.
2. Auricularia auricula should not be eaten with snails.
Guide to purchasing auricularia auricula
Look: the flowers are large and moderate, with slightly spread earlobes, black and shiny flower faces and slightly grayish white flower backs. The flower is slightly small or medium-sized, the earlobe is slightly curly, the flower is medium-sized, and the face is black but dull; The flower shape is small and broken, the ear lobe is thick or hard, and the gray or brown flower is the worst.
Touch: It is usually required that the water content of auricularia auricula should be kept below 1 1%. Take a small sample, which is fragile by hand. After the flowers are released, they can stretch well and are elastic, indicating that the water content is low, and vice versa.
Taste: pure black fungus, pure taste, no peculiar smell, clear aroma, but mostly deteriorated or adulterated. Common adulterants are soaked in alum water, alkaline water or mixed with sugar water, and astringency, alkaline taste and sweetness can be distinguished by taste.
Blister: flowers with light weight and large swelling after blisters have high quality; The body is slightly heavier, and the water absorption and expansion are generally moderate; Poor weight and blisters are inferior.