Mushroom pot is low in calories and delicious? Shiitake mushrooms, enoki mushrooms, and king oyster mushrooms have the highest calories...

When eating hot pot in winter, people are afraid of getting fat, so health-preserving hot pot is gradually becoming popular. Among them, the mushroom hot pot, which is known to be low in calories and high in fiber, and is made of shiitake mushrooms, enoki mushrooms, black fungus, enoki mushrooms, king oyster mushrooms, shiitake mushrooms and other ingredients, has become a star choice. However, nutritionists remind us that it is best to consume fresh mushrooms. If you eat dried mushrooms, you may easily fall into a calorie mine!

Mushrooms are rich in nutrients and water-soluble dietary fiber helps control weight

Mushrooms are low-calorie, high-fiber ingredients, and contain more protein than regular vegetables, about 2 to 3 times as much protein as vegetables per 100 grams. They also contain 9 essential amino acids for the human body, as well as minerals, B vitamins, niacin, and especially the highest potassium ion content.

It is worth mentioning that mushrooms are rich in water-soluble dietary fiber, which can increase satiety, help control weight and avoid metabolic diseases. Water-soluble dietary fiber can also reduce the small intestine's absorption of sugars and fats, promote gastric emptying, and help control blood sugar after meals. Once the blood sugar level after a meal is stabilized, you can avoid sudden hunger due to large fluctuations in blood sugar level. In addition, it can delay gastric emptying, increase satiety, and promote bile acid excretion, further lowering serum cholesterol. Mushrooms also contain polysaccharides. Although the molecular weight is not as large as that of medicinal mushrooms, eating mushrooms as a daily dietary health care can also help improve immunity.

Dried mushrooms are high in calories, fresh mushrooms are less burdensome

Although eating mushrooms is nutritious and has many benefits, you should also pay attention to the calories. If you consume dried shiitake mushrooms, dried white flower mushrooms, dried flower mushrooms, etc., according to the Food and Drug Administration's Food Nutrition Database, the average calorie content of 100 grams of dried shiitake mushrooms is over 322 calories, far exceeding the 250 calories in a bowl of rice. The calories of dried white flower mushrooms and dried flower mushrooms also exceed 300 calories. Therefore, when eating mushrooms, choose fresh mushrooms.

Nutritionist Cai Yixuan further explained that the average calorie content of fresh mushrooms is about 37 calories per 100 grams. The 300 calories per 100 grams on the package is actually the dry weight. The expansion rate of dried shiitake mushrooms is about 400%. If you soak 100 grams of dried shiitake mushrooms in water and then cook them, you will end up eating 400 grams, which is four times the original weight of shiitake mushrooms. In addition to shiitake mushrooms, the expansion rate of dried black fungus is also about 400%, so you have to be careful when cooking. Don't throw a large handful in at the beginning, otherwise it will absorb water and expand, and become a pot full of black fungus!

However, the calorie content of fresh mushrooms will not be so alarming. For example, fresh flower mushrooms have the highest calorie content of about 52 calories per 100 grams, followed by King Oyster Mushroom at about 39 calories, Shiitake mushroom at 37.58 calories, Enoki mushroom at 37 calories, and Straw Mushroom at 35 calories. As for the lowest calorie content, button mushroom has 23.9 calories.

When eating mushrooms, be careful not to touch the soup of the purin pot.

When eating mushrooms, you should also pay attention to the fact that the purine content is higher than that of ordinary fruits and vegetables. Although it is still lower than the purine content in meat and seafood, patients with high uric acid, gout and kidney disease still need to pay attention to the amount of intake. They should also drink less soup made with large bones, meat, seafood, mushrooms, etc., because purine will dissolve in large quantities in them. In addition, mushrooms are rich in dietary fiber, which can promote gastrointestinal motility. People with peptic ulcers, before or after gastrointestinal surgery, or those who are suffering from bloating should avoid eating them.

If you want to eat hot pot healthily, you can follow the following points to avoid not only failing to achieve the health benefits, but also gaining a circle of fat, thus increasing the health burden:

1. Choose a refreshing soup base with lower calories: The calories of the soup base cooked with vegetables, fruits or kelp are much lower than those of spicy soup base or cheese and milk soup base.

2. Avoid high-sodium and high-fat dipping sauces: Use less shacha sauce, soy sauce paste, and sweet and spicy sauce. Use more natural spices for seasoning. For example, mashed white radish with chopped green onions, white vinegar, raw chili peppers and a little soy sauce is a low-calorie, refreshing dipping sauce.

3. The order of eating hot pot ingredients: cook the vegetables first and then add the meat, drink less soup, eat vegetables first to increase satiety so that you will not eat too much processed food and meat, and it can also prevent the vegetables from absorbing the fat released by the meat.