时间：08/31/2024 09/01/2024
地点：星湖禅修中心
主讲：Otto Huang
斋食养生
白玉菇
白玉菇：富含膳食纤维的低热量食用菌
一、白玉菇是什么？
白玉菇（学名：Hypsizygus tessellatus）是一种白色小巧、质地脆嫩的食用菌，属于蟹味菇的一种。它的口感鲜嫩，略带坚果香气，适合煮汤、炒菜、蒸煮等多种烹饪方式。白玉菇因其高营养、低热量的特点，被认为是健康饮食的理想食材。
二、白玉菇的营养价值
白玉菇富含多种营养成分，主要包括：
1.膳食纤维：促进肠道蠕动，帮助消化健康。
2.多糖类：具有抗氧化作用，有助于提高免疫力。
3.蛋白质：提供植物性蛋白质，支持肌肉生长和修复。
4.B族维生素：支持能量代谢，维持神经系统健康。
5.钾：有助于维持血压平衡，支持心血管健康。
三、白玉菇的健康益处
1.促进肠道健康：膳食纤维有助于改善消化，预防便秘。
2.增强免疫力：富含多糖类物质，帮助提高机体防御能力。
3.支持心血管健康：钾含量高，有助于降低血压。
4.帮助体重管理：低热量、高纤维的特点，使其成为健康饮食的优选。
5.维持能量水平：B族维生素帮助能量代谢，减少疲劳感。
四、白玉菇的食用方式
1.清炒：搭配其他蔬菜或豆制品，口感爽脆。
2.煮汤：与豆腐、菌菇类炖煮，营养丰富。
3.蒸煮：保持原汁原味，口感鲜嫩。
4.火锅配料：吸收汤汁，增强风味。
5.凉拌：焯水后拌入调味料，清新可口。
五、关于白玉菇的小知识
如何挑选优质白玉菇？
选择菌柄坚实、色泽洁白、无异味的最佳。
白玉菇需要焯水吗？
是的，焯水可去除菌类特有的生味，使口感更佳。
如何存放白玉菇？
冷藏保存，尽快食用，以保持新鲜度。
总结
白玉菇是一种富含膳食纤维、蛋白质、多糖类和B族维生素的健康食材，有助于促进消化、增强免疫力、维持心血管健康，并帮助体重管理。无论是清炒、煮汤、蒸煮还是作为火锅配料，白玉菇都是营养丰富的理想选择。
Date: 08/31/2024 09/01/2024
Location: Star Lake Meditation Center
Teacher: Otto Huang
Buddhist Diet and Regimen
White Beech Mushroom
White Beech Mushroom: A Low-Calorie, Fiber-Rich Edible Fungus
1. What is White Beech Mushroom?
White beech mushroom (Hypsizygus tessellatus), a variety of shimeji mushrooms, is small, white, and firm with a slightly nutty flavor. It has a crisp texture and is commonly used in soups, stir-fries, and steaming. Due to its high nutritional value and low calorie content, it is an excellent ingredient for a balanced diet.
2. Nutritional Value of White Beech Mushroom
White beech mushroom is packed with essential nutrients, including:
1.Dietary Fiber: Supports digestion and promotes gut health.
2.Polysaccharides: Provides antioxidant benefits and boosts immunity.
3.Protein: A plant-based source of protein that supports muscle growth and repair.
4.B Vitamins: Aids energy metabolism and supports nervous system function.
5.Potassium: Helps regulate blood pressure and supports cardiovascular health.
3. Health Benefits of White Beech Mushroom
1.Aids Digestion: High fiber content promotes gut motility and prevents constipation.
2.Boosts Immunity: Polysaccharides help strengthen the immune system.
3.Supports Heart Health: High potassium levels help maintain blood pressure.
4.Weight-Friendly: Low in calories and high in fiber, making it an excellent diet food.
5.Maintains Energy Levels: B vitamins support energy production and reduce fatigue.
4. Best Ways to Eat White Beech Mushroom
1.Stir-Fried: Sautéed with vegetables or tofu for a crunchy dish.
2.Added to Soups: Paired with tofu or other mushrooms for extra nutrition.
3.Steamed: Retains its natural taste and tender texture.
4.Used in Hot Pot: Absorbs flavors and enhances the broth.
5.Served Cold in Salads: Lightly blanched and mixed with seasonings for a refreshing dish.
5. Interesting Facts About White Beech Mushroom
How to choose the best white beech mushrooms?
Look for firm, clean, and odorless mushrooms.
Should white beech mushrooms be blanched before cooking?
Yes, blanching removes any natural bitterness and enhances flavor.
How should white beech mushrooms be stored?
Keep refrigerated and consume fresh for optimal taste and nutrition.
Conclusion
White beech mushroom is a nutritious, fiber-rich edible fungus loaded with protein, polysaccharides, and B vitamins. It supports digestion, boosts immunity, regulates blood pressure, and maintains energy levels. Whether stir-fried, added to soups, steamed, or used in hot pots, white beech mushroom is a delicious and healthy addition to any diet.
