时间：04/27/2024 04/28/2024
地点：星湖禅修中心
主讲：Otto Huang
斋食养生
平菇
平菇：富含蛋白质的健康食用菌
一、平菇是什么？
平菇（学名：Pleurotus ostreatus）是一种常见的食用菌，以其柔嫩的口感和丰富的营养价值而受到广泛欢迎。平菇易于种植，具有独特的鲜香味，适用于多种烹饪方式，是素食者和健康饮食人群的优质蛋白来源。
二、平菇的营养价值
平菇富含蛋白质、多种维生素和矿物质，主要营养成分包括：
1.蛋白质：含有多种必需氨基酸，是植物性蛋白的良好来源。
2.膳食纤维：有助于促进肠道健康，改善消化功能。
3.B族维生素：支持能量代谢，维持神经系统健康。
4.钾：有助于调节体内电解质平衡，维持血压稳定。
5.抗氧化物质（多酚和多糖）：有助于减少氧化应激，提高免疫力。
三、平菇的健康益处
1.增强免疫力：富含抗氧化物质，有助于提高机体防御能力。
2.促进消化健康：高膳食纤维含量有助于维持肠道菌群平衡。
3.有助于维持血压平衡：富含钾元素，有助于降低高血压风险。
4.支持心血管健康：低脂肪、低热量，有助于减少心血管疾病风险。
5.帮助控制体重：低热量、高蛋白，适合作为健康饮食的一部分。
四、平菇的食用方式
1.炒制：简单翻炒，保持平菇的鲜嫩口感和风味。
2.炖汤：加入汤品，使汤底更加鲜美可口。
3.蒸煮：简单蒸制，保留原汁原味和营养价值。
4.烘烤：低温烤制，增强香味和口感。
5.晒干泡发：干平菇可用于炖菜或煮汤，味道更浓郁。
五、关于平菇的小知识
如何挑选优质平菇？
选择菌盖完整、色泽均匀、无异味的新鲜平菇最佳。
平菇适合长期存放吗？
新鲜平菇建议尽快食用，干平菇可密封存放于阴凉干燥处。
平菇可以生吃吗？
不建议生吃，烹饪后口感更佳，且更容易消化吸收。
总结
平菇是一种富含蛋白质、膳食纤维、B族维生素和抗氧化物质的健康食用菌，能够增强免疫力、促进消化、维持血压平衡，并有助于心血管健康。无论是炒制、炖汤、蒸煮还是烘烤，平菇都是健康饮食的理想选择。
Date: 04/27/2024 04/28/2024
Location: Star Lake Meditation Center
Teacher: Otto Huang
Buddhist Diet and Regimen
Oyster Mushroom
Oyster Mushroom: A Protein-Rich and Nutritious Edible Fungus
1. What is Oyster Mushroom?
Oyster mushroom (Pleurotus ostreatus) is a widely consumed edible fungus known for its tender texture and rich nutritional value. It is easy to cultivate and has a unique umami flavor, making it a versatile ingredient in many dishes. Oyster mushrooms are an excellent plant-based protein source, ideal for vegetarians and health-conscious individuals.
2. Nutritional Value of Oyster Mushroom
Oyster mushrooms are packed with protein, vitamins, and minerals, including:
1.Protein: Contains essential amino acids, making it a great plant-based protein source.
2.Dietary Fiber: Aids digestion and promotes gut health.
3.B Vitamins: Supports energy metabolism and nervous system function.
4.Potassium: Helps regulate electrolyte balance and maintain blood pressure stability.
5.Antioxidants (Polyphenols and Polysaccharides): Reduces oxidative stress and boosts immunity.
3. Health Benefits of Oyster Mushroom
1.Boosts Immunity: Rich in antioxidants that enhance the body’s defense system.
2.Aids Digestive Health: High fiber content supports gut microbiome balance.
3.Regulates Blood Pressure: High potassium levels help lower the risk of hypertension.
4.Supports Heart Health: Low in fat and calories, reducing cardiovascular disease risk.
5.Aids in Weight Management: Low-calorie and high-protein content makes it a great addition to a healthy diet.
4. Best Ways to Eat Oyster Mushroom
1.Stir-Fried: Lightly sautéed to retain its tender texture and umami flavor.
2.Added to Soups: Enhances the depth of flavor and nutritional value of broths.
3.Steamed or Boiled: Preserves the original taste and nutrients.
4.Roasted or Baked: Adds a rich aroma and enhances the crispy texture.
5.Dried and Rehydrated: Dried oyster mushrooms intensify in flavor and work well in stews and soups.
5. Interesting Facts About Oyster Mushroom
How to choose the best oyster mushrooms?
Look for intact caps, even coloration, and a fresh, mild scent.
Can oyster mushrooms be stored for a long time?
Fresh oyster mushrooms should be consumed quickly, while dried ones can be stored in a sealed container in a cool, dry place.
Can oyster mushrooms be eaten raw?
It is not recommended, as cooking enhances flavor, texture, and digestibility.
Conclusion
Oyster mushrooms are a protein-rich, fiber-packed edible fungus loaded with B vitamins and antioxidants. They boost immunity, support digestion, regulate blood pressure, and promote heart health. Whether stir-fried, added to soups, steamed, or baked, oyster mushrooms are a delicious and nutritious addition to any diet.
