Emma Miller
Poisonous nceb yog qhov nyuaj rau txheeb xyuas hauv cov qus. Nceb tuaj nyob rau hauv ntau yam duab, qhov ntau thiab tsawg, thiab xim. Cov uas tsis muaj tshuaj lom yog heev pab tau thiab cua.
Tau ntau xyoo, lawv tau siv rau lawv lub peev xwm tshwj xeeb los ntxiv tsw rau cov zaub mov ntawm ntau haiv neeg. Txawm hais tias lawv yog cov nceb tiag tiag, nceb tau muab cais ua zaub rau kev ua noj. Cov nceb tso cai rau koj ntxiv tsw ntxiv yam tsis muaj sodium thiab rog.
Poisonous nceb yog qhov nyuaj rau txheeb xyuas cov tsiaj qus, yog li koj yuav tsum nco ntsoov yuav lawv los ntawm lub khw muag khoom noj khoom haus lossis kev ua lag luam. Feem ntau hom uas tuaj yeem pom hauv khw muag khoom noj:
- shiitake
- portobello
- teeb meem txhaum cai
- porcini nceb
- oyster
- ua ke
Txhua yam ntawm lawv muaj ib tug tshwj xeeb tsos thiab tsw.
Thaum xaiv cov nceb, xyuas kom lawv tuab, tsis ntub rau qhov kov, thiab tsis muaj pwm. Lawv tuaj yeem khaws cia rau hauv ib lub hnab ntawv hauv lub tub yees li tsib hnub. Tshem cov av nrog txhuam thiab yaug lawv maj mam thaum koj npaj siv lawv.
Tus zaub mov muaj nqis ntawm nceb
Koj tsis tuaj yeem yuam kev nrog nceb. Lawv yog cov rog tsawg, tsawg hauv sodium, tsawg calories, thiab tsis muaj roj cholesterol. Lawv kuj muaj fiber ntau, vitamins, thiab minerals. Tus nqi noj haus nyob ntawm seb hom nceb. Tab sis feem ntau, lawv yog qhov zoo ntawm cov as-ham hauv qab no.
Antioxidant
Antioxidants pab tiv thaiv lub cev los ntawm kev puas tsuaj dawb radical uas tuaj yeem ua rau cov kab mob xws li mob plawv thiab mob qog noj ntshav. Lawv kuj tiv thaiv koj ntawm kev puas tsuaj los ntawm kev laus thiab ntxiv dag zog rau koj lub cev tiv thaiv kab mob. Nceb yog nplua nuj nyob rau hauv antioxidant selenium. Qhov tseeb, lawv yog qhov zoo tshaj plaws ntawm cov zaub mov hauv cov khoom lag luam.
Beta-glucan
Beta-glucan yog ib hom kev noj haus fiber ntau uas muaj kev sib raug zoo rau kev txo cov roj cholesterol thiab txhawb lub plawv noj qab haus huv. Nws tseem tuaj yeem pab koj lub cev tswj cov ntshav qab zib, txo qhov kev pheej hmoo ntawm hom 2 mob ntshav qab zib. Oyster nceb thiab shiitake nceb ntseeg tau tias muaj cov beta-glucan zoo tshaj plaws.
B vitamins yog nplua nuj nyob rau hauv vitamin B: riboflavin, niacin, thiab pantothenic acid. Kev sib xyaw ua ke pab tiv thaiv kev mob plawv. Riboflavin yog qhov zoo rau cov qe ntshav liab. Niacin muaj txiaj ntsig zoo rau kev zom zaub mov thiab tswj kev noj qab haus huv ntawm daim tawv nqaij. Pantothenic acid muaj txiaj ntsig zoo rau lub paj hlwb thiab pab lub cev tsim cov tshuaj hormones tseem ceeb.
Tooj
Tooj liab pab lub cev tsim cov qe ntshav liab, uas yog siv los xa oxygen thoob plaws lub cev. Cov ntxhia kuj tseem ceeb rau lwm cov txheej txheem hauv lub cev, xws li tswj cov pob txha noj qab haus huv thiab paj hlwb. Txawm tias tom qab ua noj ua haus, 1 khob ntawm nceb tuaj yeem muab tau li ib feem peb ntawm qhov pom zoo txhua hnub ntawm tooj liab.
Poov tshuaj
Potassium tseem ceeb heev rau lub plawv, cov leeg, thiab paj hlwb. Ib 2/3 khob ntawm cov nceb portobello uas muaj cov poov tshuaj ntau npaum li cov txiv tsawb nruab nrab.
Yuav ua li cas noj nceb
Mushrooms yog incredibly ntau yam. Koj tuaj yeem ua noj lawv hauv ntau txoj kev sib txawv thiab sib xyaw nrog ntau cov khoom xyaw sib txawv. Chop lawv nyoos thiab pov rau hauv ib lub zaub xam lav, grill lawv, stew lawv, los yog ci rau lawv. Ntxiv rau cov kua zaub, qhaub cij, yob, casseroles, thiab Italian tais diav. Mushrooms yog haum raws li ib tug sab zaub mov los yog raws li ib tug zaub mov tseem ceeb rau cov neeg tsis noj nqaij. Portobello nceb feem ntau yog "hamburgers" lossis "steaks" vim lawv cov nqaij zoo nkauj.
Sim ntau txoj hauv kev ua noj nceb nrog cov zaub mov noj qab haus huv no. Yog tias koj tsis noj ntau cov nceb tam sim no, lawv yeej tsim nyog tshawb nrhiav. Sim nrog cov zaub mov txawv thiab ntxiv cov khoom noj ntxiv rau koj cov pluas noj.
