Mushrooms are common additions to many Asian dishes such as stir-fried Chinese mushrooms and mushroom chicken and are used in some classic French and American dishes as well. The mushroom, which grows from a spore rather than a seed, is a fast growing fungus that matures on a substrate such as a log, a compost bed, or even cardboard. Mushrooms can be a valuable addition to your weight loss efforts because of
Calories and Nutrients in Mushrooms
The calories and nutrients vary slightly between mushroom varieties. The standard button mushroom, found in most grocery stores, has just 21 calories in 1/2 cup of cooked mushrooms, no fat or cholesterol, 2 g of both fiber and protein, and just 2 mg of sodium. Mushrooms also give you selenium, which assists your body in making certain proteins and may also help protect your body from exposure to dangerous substances such as heavy metals. A 1/2 cup of button mushrooms also has 1 mg of iron and 277 mg of potassium.
Weight Loss Benefits of Mushrooms
The low calories and excellent nutritional profile of mushrooms makes them a smart addition to your dieting efforts. The fiber in the mushroom increases your satiety level and the low calories means you can eat a relatively large volume of mushrooms without greatly affecting your diet. For example , 1 cup of grilled portabella mushrooms has only 35 calories. If you use the grilled mushroom instead of a hamburger patty inside a whole wheat hamburger bun, you save yourself 157 calories and 12 g of fat.
Using Mushrooms in Your Diet
Mushrooms take on the flavor of the cooking liquid you use, making them an ingredient you can add to a variety of foods. Use mushrooms in an egg white omelet for breakfast or add 1 cup of sauteed mushrooms to your lunch salad or vegetarian submarine sandwich. Dinner time is an excellent opportunity to experiment with mushrooms. Add them to soups, stews, pasta sauces, baked chicken dishes, or roast a pan of whole mushrooms in a 400 degree oven.
Research on Mushrooms and Weight Loss
Nine studies were recently presented at the Experimental Biology 2013 conference detailing some of the health benefits of mushrooms for weight loss and general health. One study, led by scientists at Johns Hopkins University and published in the "FASEB Journal," found that participants who used simple button mushrooms instead of red meat lost more weight and maintained that weight loss more effectively than the participants who did not substitute mushrooms for red meat.
Experiment with the varieties of mushrooms available at your local grocery store to find the type you enjoy the most. When you use mushrooms regularly, you may find yourself eating less meat and increasing the number of vegetables you consume, which will help you control your calories and lose weight. Avoid picking wild mushrooms that grow outdoors as many of those mushroom varieties can be poisonous to humans.
没有评论:
发表评论