Difficult to lose weight. mushroom? Nutritionist: Eating right helps your metabolism and helps you lose weight!

Recently, a video called "Lanshou.Xianggu" went viral in mainland China. Not only did this "Internet celebrity" suddenly become famous, but it also caused many people to imitate him, which is really amusing. Some creative keywords also began to appear on the website, and some people were even quick-witted and recommended the "Shiitake Mushroom Weight Loss Recipe". Can eating shiitake mushrooms help you lose weight? How to take them correctly? Domestic nutritionists say that eating the right mushrooms can indeed help you lose weight!

"I have a 30-year-old female student who originally only ate green vegetables and didn't like mushrooms. However, she had the problem of not having a bowel movement for three days. In order to solve the problem of constipation, I suggested that she not only increase the amount of vegetables, but also replace one of the vegetables with mushrooms, and then drink enough water and exercise. Now, she can have smooth bowel movements every day, her metabolism has become better, and her weight is slowly falling. Nutritionist Zhao Hanying shared her recent case experience of taking mushrooms.

Analysis of the nutritional value of shiitake mushrooms

What nutritional value do shiitake mushrooms have? What are the auxiliary benefits for those who want to lose weight? Nutritionist Zhao Hanying said that the following are all based on 100 grams (about 4 mushrooms) of shiitake mushrooms as an example:

Protein

It contains 2.9 grams of protein, which is higher than the average protein content of 1 gram in vegetables, and has a complete amino acid composition. It is also a good source of protein for vegetarians. Because the most feared thing when losing weight is protein deficiency, which can cause female hormone imbalance and make women gain weight.

★Aspartic acid

In addition, shiitake mushrooms also contain asparagine, which has the benefit of increasing physical endurance and vitality and relieving fatigue. In particular, some people who want to lose weight use meal replacements to lose weight, but they may feel hungry and feel bad. At this time, it may be helpful to supplement with shiitake mushrooms in moderation.

★Dietary fiber

Another thing that must be mentioned is that shiitake mushrooms contain dietary fiber. Every 100 grams of shiitake mushrooms contains 3.8 grams of dietary fiber, which is higher than the average 1 gram of other vegetables. It helps with bowel movements, maintains the body's environmental protection, and increases satiety. It also contains polysaccharide fiber, which can boost immunity.

Sometimes, when people who are trying to lose weight catch a cold, they feel unwell, lose their energy and cannot eat, and are unable to exercise. They worry that they will lose muscle and affect their weight loss results. Therefore, moderate intake of mushrooms to supplement polysaccharides is one of the good choices to enhance immunity.

Potassium ions

Shiitake mushrooms also contain potassium ions, with 257 mg per 100 grams, which can help drain water and improve urination and circulation metabolism.

★Nicotin

Every 100 grams of shiitake mushrooms contains 2.88 mg of nicotinic acid, which belongs to a type of B group and is closely related to energy metabolism. It can also protect gastrointestinal mucosal cells and maintain digestive function.

What is the recommended intake of shiitake mushrooms? The recommended daily intake for the average person is 100 to 200 grams; however, if you have severe gout and high uric acid levels, it is recommended that you stop consuming purine during an acute attack and drink plenty of water to help excrete purine to avoid increasing the burden on the body.

Mushroom slimming recipes

【Three-color fresh vegetables】

Ingredients: 200g broccoli, 100g fresh mushrooms, 20g carrot slices.

practice:

Blanch the broccoli and set aside. Sauté the garlic slices and carrots with 5g of olive oil. Add the fresh mushrooms and broccoli and stir-fry until cooked.

Add appropriate amount of salt, soy sauce and white pepper before serving.

Nutritional value:

Broccoli is rich in dietary fiber and increases satiety, while carrots fried with a little oil help the absorption of beta-carotene and increase antioxidant capacity.

【Braised Mushrooms and Edamame】

Ingredients: 100g shiitake mushrooms, 20g edamame.

practice:

Shell the edamame, cut the fresh mushrooms into pieces, use 5g of sesame oil, slices of ginger and garlic, and a little soy sauce to stew until cooked.

Nutritional value:

Edamame is a good source of protein and contains no cholesterol. Ginger and garlic slices promote blood circulation. Studies have found that supplementing with a portion of protein after exercise can continue to burn fat and prevent hunger. Therefore, this dish is suitable for friends to replenish energy after exercising at night and help burn fat.