There is an opinion that mushrooms are comparable to the content of nutrients and therefore can become its full -fledged replacement in nutrition. We decided to check how reasonable this point of view is.
Statementthat mushrooms are a good alternative to meat by nutritional value, you can find Information resources, Portals About the lifestyle and sitesspecializing in sale food. Users are divided by this information social networks And Platform blog, and visitors to questions and answers Interestedwhether it corresponds to reality.
Nutritionists Recommend To include meat and poultry in the daily diet is a good source of protein, as well as other substances necessary for the body, such as iron, vitamin B12 and essential amino acids. Moreover, not all meat is the same healthy. For example, an excess in a diet of red or fatty meat, as well as products from it (sausages, sausages, etc.), can lead to health problems.
Many people refuse to use meat for ethical, religious or taste considerations, replacing it in the diet with plant products. "Checked" already It wrotethat with a reasonable approach, a vegetarian diet can fully provide a person with all the nutrient elements necessary in the diet, while veganism and its varieties require additional food additives.
Consumption rate squirrel per day for an adult, a healthy person weighing 60 kg - 48 g (that is, 0.8 g per kg of weight). In 100 g beef contains 29.4 g of protein, pork - 21.1 g, Chicken - 22.5 g. In mushrooms, this indicator is much lower: the most rich in protein White mushrooms - 7.4 g per 100 g of the product, in Vyoshenki And champignons - 2.9 g, in Truffles - 2 g, in foxes - 1.5 g.
In addition, not all proteins contained in food are equally useful. The human body needs 20 for the production of own proteins amino acids. 11 of them he can produce independently, but nine (they are called indispensable) can only be obtained with food. The meat, poultry and eggs contain all nine, such products are the best source of these substances. You can get a complete set of indispensable amino acids from plant foodFor example, from Tofu, Kinoa, buckwheat, chia seeds, etc. However, mushrooms do not relate to such products, which means that in order to obtain all the necessary nutrients they must be combined in a diet with sources of other amino acids.
Another valuable trace element received by a man from meat is iron. Its daily norm consumption - 8 mg per day for adult men, 18 mg for women. In 100 g beef contains 2.74 mg of iron, pork - 0.45 mg, Chicken - 0.35 mg. The iron content in the fungi varies greatly depending on the type - for example, in 100 g champignons only 0.23 mg of iron (12 times less than in beef), and in the same amount Smorschkov As many as 12 mg, which greatly surpasses the meat, completely closes the daily gland need for men and almost two -thirds for women. So, according to this indicator, some types of mushrooms, apparently, can not only replace the meat, but also surpass it in nutritional value.
Vitamin B12The body needs for normal life is contained only in animal products, especially a lot of it in beef and pork. Therefore, mushrooms in this case are not a competitor.
Have mushrooms and significantly lower energy value: their calorie content varies from 19 to 37 Kcal for 100 g for comparison, in the same amount beef briskets - 231 kcal, Kurina breasts - 106 kcal. Often, the word “calories” accompanies negative connotations, and the characteristic “low -calorie” is considered an advantage. However calories - Only a unit of measurement showing how much energy to maintain the body's performance and physical activity can be obtained from a product. If not all the energy received with food was spent, then the excess will lead to a weight gain. Depending on the diet of a person and his goals (for example, gain or lose weight), low calorie content of mushrooms can be either a plus and minus, but in the general case, they cannot replace the meat in this indicator in the diet.
From the point of view of taste, mushrooms can really act as an alternative to meat in different dishes. Like meat, they possess Um - The fifth taste that human receptors recognize along with salty, sweet, sour and bitter. Therefore, it is not surprising that on the Internet you can find Hundreds recipes dishes where meat or poultry is offered to be replaced with mushrooms without loss of taste.
Moreover, mushrooms, if we consider them not as a replacement of meat, but as an independent product, very Useful. They are rich in antioxidants, vitamin D and some group B vitamins, potassium and other nutrients (including those that are not in meat). Also in compound Mushrooms include high molecular weight carbohydrates - structural polysaccharides, which are practically not digested by the human body. They perform the same function as fiber: they help food to pass the gastrointestinal tract and normalize digestion. Also, some of these polysaccharides have immunomodulatory and anticandogenic properties.
Thus, adding mushrooms to the diet is a good idea, but you should not consider them as an equivalent substitute for meat. These products - in the presence of their advantages and disadvantages - too different composition and food value. In case of refusal of meat, the mushrooms can partially make up for the protein content, however, to achieve the daily norm, it is necessary to include in a diet and other high -white foods. In other words, they are not interchangeable.
Photo on the cover: Pixabay.com
Read on the topic:
- Webmd. Health Benefits of Mushrooms
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- Is it true that in adulthood it is worth stopping drinking milk?
- Is it true that a low fat diet is most effective for weight loss?
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