(ORDO NEWS) — Diet consultant Marty lost 40 kilograms in 18 months. As a result, health problems became less, and he himself realized the importance of the autonomic nervous system. In connection with his discovery, Marty explains the attraction of mushrooms in the diet.
He shares several recipes from his book Mushroom Soup to Reboot the Autonomic Nervous System, which describes many ways to cook mushrooms so they’re easy to incorporate into your daily menu.
Ergothioneine in mushrooms prevents the body from “rusting”
Ergothioneine, an amino acid found only in fungi and certain molds, is known for its antioxidant properties. It is able to reduce the amount of reactive oxygen species in the body that cause aging and other problems. American biochemist Dr. Bloom Ames, a leading researcher on aging, considers ergothioneine a candidate for the title of “longevity vitamin”.
Antioxidant effect provides disease prevention and longevity
Antioxidants are always present in the human body, but stress, unhealthy lifestyle and age weaken their potential. This not only leads to accelerated aging, but also makes people more susceptible to various diseases, such as lifestyle diseases, dementia and cancer.
The key to slowing down the aging process and preventing disease is a daily intake of antioxidant-rich nutrients, notes Marty.
The antioxidant effect of ergothioneine has been proven to be more than twice as strong as that of the antioxidant glutathione, which is abundant in the body. Moreover, it is more powerful than polyphenols, minerals, vitamin C and other elements known for their antioxidant properties. These nutrients almost do not disappear when heated.
Mushrooms to improve memory, concentration and fight dementia
The number of nerve cells in the brain peaks at the age of 20, after which it begins to gradually decline. The rate and degree of deterioration varies from person to person, but it is believed that lifestyle, in particular the daily diet, plays a role.
Ergothioneine, also known as the “longevity vitamin”, acts directly on the brain and has been shown to increase the number of nerve cells in proportion to consumption. It strengthens the connections between nerve cells, which strengthens cognitive functions – it helps to develop memory and concentration.
In addition, ergothioneine removes amyloid-β from the brain, a protein that is one of the causes of dementia, so the active consumption of mushrooms helps to reduce the risk of dementia.
If you want to consume more “longevity vitamins”, you should choose mushrooms such as oyster mushrooms, shiitake and honey mushrooms, Marty advises.
Mushroom Recipes: Ingredients and Preparation
The recipes were created by Marty with culinary researcher Tsubomi Tamura as an easy way to incorporate mushroom dishes into your daily diet. The soup is easy to prepare and store as all you have to do is pour 100 milliliters of boiling water over it before drinking.
Its health benefits vary from person to person, but for example, improvement in constipation can be felt fairly quickly. To feel the effect, try to consume the soup for at least one to two months.
Mushroom soup base recipe
Due to the high fiber content in mushrooms, it is recommended to eat them for breakfast or lunch. On weekends, prepare soup for several days at once and consume it daily
Composition based on mushroom soup: energy – 22 kilocalories, carbohydrates – 4.6 grams, dietary fiber – about 1.3 grams, fats – 0.2 grams, protein – 1.9 grams, salt – 1.1 grams (may vary depending on the type of mushroom).
Ingredients for seven servings:
—Chopped flake edible (nameko) – 100 grams
—Other chopped mushrooms – 100 grams
—Ginger (grated) – 10 grams
—Chopped onion – 50 grams
Rinse the mushrooms and pat dry with paper.
—Salt – one tablespoon
—Dried bonito powder – 2 tablespoons
—Dried seaweed (nori), torn into pieces, one sheet
—Soy sauce – one tablespoon
Transfer mixture (A) to a heatproof container, cover with plastic wrap and microwave for 4 minutes at 600 watts or 4 minutes 50 seconds at 500 watts. Add (B), mix, divide into equal portions, wrap in plastic wrap and freeze.
Rice recipe with vegetables, mushrooms and egg
In combination with eggs, this light dish enhances the secretion of the happiness hormone serotonin, boosts immunity and relieves insomnia.
Ingredients for two servings:
—Shiitake mushrooms – four pieces
—Egg – one piece
—Rice – 100 grams
—Water – one glass
—Mushroom soup base – two servings
—Soy sauce – two teaspoons
Cut the shiitake into 5mm cubes. Place the mushrooms, rice, water and mushroom soup base in a saucepan and cook until the water has evaporated. Beat the egg and add to 2. Stir until the eggs are ready. When serving, sprinkle with chopped green onions and sesame seeds.
Spaghetti in spicy tomato sauce with mushrooms and mackerel
Three foods with strong antioxidant properties – mushrooms, tomatoes and mackerel to increase brain activity! This dish is also effective in preventing the development of dementia, improving skin condition and preventing aging.
Ingredients for two servings:
—Oyster mushrooms – 100 grams
—Boiled spaghetti – 50 grams
—Canned mackerel juice – two tablespoons
—Canned mackerel – 150 grams
—Steamed soybeans – 50 grams
—Chopped canned tomatoes – 200 grams
—Water – 1/2 cup
—Dry broth – one teaspoon
—Mushroom soup base – two pieces
—Salt – 1/4 teaspoon
Cut the oyster mushrooms into small pieces. In a skillet, bring (1) and (A) to a boil over medium heat. Once the mushroom soup base has dissolved, add the pasta and cook for about 3 minutes. Sprinkle with grated cheese if desired.
Characteristics of different types of mushrooms and what to look for when buying
Different types of mushrooms have different characteristics in terms of nutrients. This section provides information on what to look for when shopping to select the freshest and most nutritious foods.
Vitamin D in Shiitake Mushrooms Helps Prevent Osteoporosis
The phytosterol component contained in shiitake mushrooms promotes the elimination of cholesterol and helps prevent the development of atherosclerosis and hyperlipidemia, as well as constipation. They are rich in ergosterol, a source of vitamin D, which is essential for the prevention and improvement of osteoporosis.
How to choose delicious shiitake
The leg should be dry, thick and short. The cleaner and whiter the back of the cap, the fresher the mushroom.
The edible flake, rich in soluble fiber, prevents spikes in blood glucose
The flake contains a large amount of soluble fiber, which helps to remove harmful substances from the body. It prevents spikes in blood sugar levels, promotes digestion and absorption of food, lowers blood pressure and cholesterol levels.
How to choose a delicious edible flake
Vacuum-packed mushrooms should be clean, small, firm, shiny, with open caps.
Oyster mushrooms, characterized by a high content of GABA, effectively relieve stress
Oyster mushrooms are distinguished by a high content of dietary fiber and elasticity. They have more GABA (gamma-aminobutyric acid) than other mushrooms, which reduces irritability and mood swings, and promotes relaxation. In addition, they are rich in tyrosinase inhibitors, which help suppress the production of the melanin pigment that causes skin blemishes.
How to choose delicious oyster mushrooms
Hats should be small, firm and not too open.
Author: Marty. Ameba Official Top Blogger and Online Diet Consultant. After repeated diets and weight gain at the age of 26, he weighed 89.9 kilograms. In addition to being obese, he suffered from chronic constipation, shortness of breath, migraine headaches, and allergies. After being warned by a doctor to lose weight, he managed to lose 40 kilos in 18 months and became a role model for overweight people thanks to his unique eating method based on his own experience and motivational techniques. In September of this year, he published “Mushroom Soup to Reset the Autonomic Nervous System” (led by Masai Kobayashi, MD, Ph.D.).
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