Introduction: In recent years, the nutritional value of mushrooms has gradually gained attention from nutrition experts worldwide, sparking a continuous wave of mushroom-eating热潮.
Americans praise mushrooms as "the food of the gods"; the Japanese consider them to be at the "pinnacle of plant-based foods"; and the Food and Agriculture Organization of the United Nations has even included mushrooms in the optimal human diet structure—"one meat, one vegetable, and one mushroom". With mushrooms now in season, a reporter has invited an authority expert to teach you how to eat mushrooms scientifically.
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Oyster mushrooms for lowering fat
Tearing by hand makes them more flavorful
Oyster mushrooms contain polysaccharides that have anti-tumor cell properties, can boost the body's immunity, and their taurine is a component of bile acids, which can dissolve cholesterol and aid in the digestion and absorption of fats. Additionally, oyster mushrooms can help treat autonomic nervous system disorders and have a supplementary therapeutic effect on menopausal syndrome in women.
When selecting oyster mushrooms, pay attention to the shape of the cap. Fresh oyster mushroom caps should curl inward, have neat edges, and no cracks. Also, when picking, consider the size of the cap; overly large caps are not ideal as smaller ones are more tender and delicious, with a diameter of about 5 cm being optimal.
Oyster mushrooms can be stir-fried with vegetables, meat, or even eggs, and can also be used in soups. It's best not to cut oyster mushrooms with a knife, but to tear them into suitable sizes by hand, which improves the texture and helps release the mushroom's umami flavor.
Straw mushrooms for detoxification
Suitable for high-heat stir-frying
Among all mushrooms, straw mushrooms have the highest vitamin C content, which can promote metabolism and boost immunity. Furthermore, they have a detoxifying effect, binding with heavy metals like lead and arsenic that enter the human body and expelling them through urine.
Selecting straw mushrooms involves two aspects. In terms of color, straw mushrooms come in brown and white varieties, but regardless of the color, the surface should not be yellow. In terms of shape, the best choice is a spiral, firm, complete mushroom that has not opened its umbrella, is not moldy, and is not broken.
Straw mushrooms are best stir-fried over high heat for a short time to minimize the loss of vitamin C. Before cooking, you can make a cross-shaped cut on the cap to help it absorb flavor more easily.
Enoki mushrooms for brain health
Use the caps for soup, chop the stems for fillings
Enoki mushrooms have many nicknames, such as "smart mushroom" or "brain-boosting mushroom". This is because their high lysine content can enhance brain function and promote children's intellectual development.
When buying enoki mushrooms, choose those with hemispherical caps that have not fully opened. Also pay attention to the color: white enoki mushrooms are more chewy and can get stuck in your teeth, while yellow ones have a stronger aroma and a tender texture, making them tastier.
Enoki mushrooms have slippery caps, crispy stems, and a fresh flavor. The most common way to eat them is in cold salads or for hot pot. The lower half of the enoki mushroom is high in dietary fiber and has a less pleasant texture. When cooking, you can cut it in half: the top part can be used for soups or stir-fried with meat, and the bottom part can be chopped for fillings, which avoids waste and improves the texture.
Shiitake mushrooms for calcium supplementation
Dried for stewing meat, fresh for stir-frying
Shiitake mushrooms are hailed as the "queen of fungi". Research shows that shiitake mushrooms contain 20 times more vitamin D than soybeans and 8 times more than kelp, which helps with calcium absorption in the body and prevents osteoporosis.
When selecting shiitake mushrooms, it's best to choose "flower mushrooms" with cracked patterns on the cap, as these are the premium grade. The next best are shiitake mushrooms with thicker caps, while the lowest grade has very thin caps.
A large amount of aromatic substances are produced during the drying process of shiitake mushrooms, making them suitable for stewing with meat. Adding some dried shiitake mushrooms when steaming fish also adds great flavor. Fresh shiitake mushrooms have a milder taste and are best stir-fried with vegetables. Stir-fried shiitake mushrooms with tofu and bok choy is a classic calcium-rich dish.
Button mushrooms for zinc supplementation
Clear and refreshing in soups
People in northern China often call button mushrooms "koumu". Their biggest advantage is their high zinc content. Zinc is a very important trace element for the human body. If children lack zinc, their growth and development can be affected, such as being short or having limited intellectual development. Adults with zinc deficiency may also experience physiological dysfunction.
Koumu mushrooms are often involved in controversies about bleaching, so when selecting them, pay attention to being "natural." The first choice is those with a little soil on them, a non-smooth mushroom body, and brown roots.
In terms of cooking, koumu mushrooms have a delicious flavor and can be boiled in soups with light vegetables for a very refreshing taste. They are also suitable for vegetarian stir-fries and stir-fries with meat.
Wood ear mushrooms for moisturizing
Raw salad is the most nutritious
Wood ear mushrooms are also classified as mushrooms. Their soluble dietary fiber has excellent water-retaining properties, which can keep the mouth and throat moist and the intestines lubricated, preventing and alleviating constipation.
When selecting, follow these steps: first, look—high-quality black wood ear mushrooms are deep black, the surface is glossy and black, and the back is dark gray. Second, pinch—good wood ear mushrooms feel very light in the hand and crumble easily when pinched. Third, smell—fresh wood ear mushrooms have no sour or other unpleasant odors.
To preserve the nutritional value of wood ear mushrooms, the best way to eat them is raw in a salad. Simply soak them in cold water, add seasonings, and serve. If you are not used to eating them raw, you can quickly blanch them in boiling water before mixing with the dressing.
Pleurotus eryngii mushrooms for lowering blood sugar
The most versatile cooking method
Pleurotus eryngii mushrooms are known for their almond-like flavor and texture that resembles abalone. They are rich in dietary fiber, minerals, trace elements, vitamins, and more than ten amino acids, and can effectively lower post-meal blood sugar.
Pleurotus eryngii mushrooms with the following characteristics should be given priority: the cap is round and disc-shaped, unopened, with a silky luster, and about 3 cm in diameter; the stem is about 10 cm long, looking milky white and smooth.
Pleurotus eryngii mushrooms are the most suitable for various cooking methods because of their fleshy, tender texture and rich aroma. They can be pan-fried, stewed, braised, or used as a filling, and they do not become soft after cooking.