Champignons are nutritious and healthy mushrooms, which contain a lot of protein and almost as much phosphorus as fish. Athletes often add mushrooms to their diet, since vegetable protein is absorbed several times faster than animal protein. In addition, champignons are a dietary product suitable for healthy and proper nutrition. Women who are trying to lose weight can arrange fasting days on mushrooms, as well as use them in various diets instead of meat, which will significantly speed up the process of reducing the body fat.
Calorie content, BZHU and composition of mushrooms
Champignons are a low-calorie product, 100 grams of which contains 22 kcal. The composition of raw mushrooms is high in protein, practically no carbohydrates and low in fat. The ratio of BJU mushrooms per 100 g is 1: 0.2: 0, respectively.
Nutritional value of mushrooms per 100 g:
- carbohydrates - 0.1 g;
- proteins - 4.4 g;
- fats - 1 g;
- water - 91 g;
- dietary fiber - 2.5 g;
- ash - 1 g
The energetic value of mushrooms varies depending on the form of preparation, namely:
- fried champignons in vegetable oil - 53 kcal;
- stewed without oil - 48.8 kcal;
- pickled or canned - 41.9 kcal;
- boiled - 20.5 kcal;
- on the grill / grill - 36.1 kcal;
- baked in the oven - 30 kcal.
Note: baked mushrooms, cooked on a grill or a grill pan without adding oil, as well as boiled mushrooms are best suited for dietary meals.
The chemical composition of mushrooms per 100 g is presented in the form of a table:
| Name of nutrients | Units | Quantity in the product |
| Copper | mcg | 499,8 |
| Aluminum | mcg | 417,9 |
| Iron | mg | 0,3 |
| Titanium | mcg | 57,6 |
| Zinc | mg | 0,28 |
| Iodine | mg | 0,018 |
| Selenium | mcg | 26,1 |
| Potassium | mg | 529,8 |
| Magnesium | mg | 15,2 |
| Phosphorus | mg | 115,1 |
| Sulfur | mg | 25,1 |
| Chlorine | mg | 25,0 |
| Sodium | mg | 6,1 |
| Calcium | mg | 4,0 |
| Choline | mg | 22,1 |
| Vitamin C | mg | 7,1 |
| Vitamin PP | mg | 5,6 |
| Vitamin A | mcg | 2,1 |
| Niacin | mg | 4,8 |
| Vitamin D | mcg | 0,1 |
In addition, the composition of mushrooms includes fatty acids linoleic (0.481 g) and omega-6 (0.49 g), monounsaturated fatty acids. The content of disaccharides in the product is minimal - 0.1 g per 100 g.
In terms of chemical composition, pickled and canned mushrooms are almost different from fresh ones, but the quantitative indicator of nutrients is decreasing.
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Useful properties of champignons for the body
Due to the rich set of nutrients, champignons have properties beneficial to the human body:
- The systematic consumption of mushrooms improves metabolism and maintains a stable functioning of the circulatory system.
- Due to the vitamin B2 included in the product, the condition of the mucous membranes and the nervous system improves.
- With the help of mushrooms, you can not only strengthen bones, but also reduce the risk of developing a disease such as osteoporosis. After all, it is the lack of vitamin D in the body, which is in small quantities, but still in the mushrooms, is the reason for the fragility of bones and the development of rickets.
- Thanks to the presence of sodium in the composition of mushrooms, the functioning of the kidneys and the whole organism as a whole improves.
- If you eat mushrooms at least a couple of times a week, you can improve the condition of the cardiovascular system, normalize blood pressure, increase the blood supply to the brain and strengthen the heart muscle.
- Champignons, when consumed regularly, reduce the risk of developing allergic reactions in the body. But only if the person does not suffer from allergies directly to mushrooms or plant proteins.
- Due to the high phosphorus content in the mushrooms, the functioning of the nervous system is normalized, and irritability is reduced. In addition, mushrooms help keep the body in good shape.
The elements contained in the composition of mushrooms improve memory, alertness and concentration. Champignons improve the functioning of the visual organs and strengthen the connective tissues in the body.
Canned and pickled mushrooms do not have the same benefits as fresh, boiled or baked mushrooms. But at the same time, they retain a high content of easily digestible protein.
The benefits of mushrooms for human health
During heat treatment, mushrooms lose some of their nutrients, as a result of which they become less useful. Eating mushrooms raw provides great health benefits, namely:
- vision improves;
- the normal functioning of the gastrointestinal tract is restored in case of various diseases;
- the risk of developing heart disease, namely stroke and heart attack, is reduced;
- the feeling of hunger is suppressed;
- efficiency increases;
- the level of "harmful" cholesterol in the blood decreases;
- increased brain activity.
It is useful to use the product in dried form, since after processing it does not lose its beneficial properties. Fresh or dried champignons are recommended for women who are expecting a baby or breastfeeding a baby. The condition is the absence of allergies and other contraindications.
Dry champignons are widely used in cosmetology, as they improve the condition of the skin and help to maintain youth.
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Slimming benefits
Mushrooms as a low-calorie product are often added to the diet during diets - they contribute to weight loss. The protein in mushrooms is quickly absorbed and helps to keep you feeling full for a long time.
It has been scientifically proven that the systematic use of champignons instead of meat dishes helps to get rid of extra pounds much faster than with a regular balanced diet. The body is saturated with essential protein that strengthens the muscles, which makes the figure more toned. Mushrooms are 90% water and do not induce fat deposition in the human body.
For effective weight loss with the help of mushrooms, it is enough to replace one meat dish per day with a product - and after two weeks of altered nutrition, you can notice a significant decrease in weight (from 3 to 4 kg). In addition, due to the rich chemical composition of mushrooms, the body will not be deficient in vitamins and minerals.
The recommended dose of champignons per day is from 150 to 200 g.
Champignons are of particular benefit to athletes, since vegetable protein helps not only build muscle mass, but also keep it in good shape. This is especially important during drying in order to reduce body fat and increase definition.
Harm and contraindications to the use of champignons
Excessive consumption of champignons is fraught with undesirable consequences. The product tends to absorb harmful substances from the environment. when eating mushrooms collected in places with unfavorable ecology, the risk of poisoning increases.
Contraindications to the use of the product are as follows:
- liver disease;
- an allergic reaction to vegetable protein;
- age up to 12 years;
- individual intolerance.
Mushrooms are a heavy food that is difficult to digest due to the chitin in the product. For this reason, you should not abuse champignons, otherwise diseases of the gastrointestinal tract may develop.
Note: people with kidney disease should not abuse pickled / canned mushrooms, as the product contains a lot of salt.
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Outcome
Champignons are a low-calorie product suitable for dietary nutrition. The composition of mushrooms is rich in useful substances that normalize the functioning of internal organs and keep the body in good shape. It is a source of easily digestible protein that athletes can use to accelerate the muscle building process. In addition, the systematic consumption of mushrooms will accelerate metabolism and help get rid of extra pounds.
