They are low calories (20 to 30 kcal per 100 g of products), rich in waterand packed with nutrients. These are the mushrooms and they bring a lot to the body:
- B vitamins (B2, B3, B5) involved in energy metabolism and the proper functioning of the nervous system ;
- selenium, an antioxidant which helps protect cells;
- potassium, which contributes tonervous and muscular balance ;
- fibers (beta-glucans), beneficial for the intestinal microbiota.
Eating mushrooms in the evening: what are the benefits?
“Mushrooms are not strictly speaking “sedative” foods, but they can indeed contribute to a sleep-friendly dinner », Informs dietician and nutritionist Clara Ledoux Moran.
They first have “a low fat content which, coupled with their richness in water, generally makes them easy to digest when they are well cooked.
They also have the advantage in the evening “ofbring volume to the plate for few calories, while easily integrating into a balanced meal combining vegetables, proteins and starchy foods.
Fungus and sensitivity, how to tolerate them well?
Some people may have difficulty digest mushroomsas :
- those suffering from irritable bowel syndrome (IBS) or another inflammatory bowel disease (Crohn’s, RCH): certain mushrooms are rich in polyols (mannitol), fermentable sugars (FODMAPs) which can promote bloating and digestive discomfort.
- those suffering from slow digestion, Who may feel discomfort when consuming mushrooms in the evening in large quantities.
Quantity, cooking, preparation… how do I eat my mushrooms for dinner?
The mushroom can be consumed in large quantities unless there is sensitivity. We can reach “ 100 to 200 g per serving pto accompany a meal.”
In order to preserve the “light” appearance of the mushroom, “ avoid preparations very rich in cream or fat which will only make digestion heavier and could interfere with quality sleep.”
The dietician’s recipe: fried mushrooms with herbs and soft-boiled egg
- 150 g of mushrooms;
- 1 egg;
- 1 teaspoon of olive oil;
- 1 slice of bread.
Brown 150 g of sliced mushrooms in a teaspoon of olive oil with a little garlic and parsley. Serve the mushrooms with a soft-boiled egg and a slice of wholemeal sourdough bread, and that’s it!
With this recipe, “you fill up on protein, fiber and complex carbohydrates, thus promoting good satiety without burdening digestion “.