SIMAR BAJAJ2026年7月7日Nutritionally speaking, mushrooms are in a class of their own.从营养学角度来说，蘑菇独树一帜。As members of the fungi kingdom, mushrooms contain forms of fiber that most other plants don’t have, along with high levels of antioxidants. And fun fact: They’re one of the few foods that can produce vitamin D.作为真菌王国的成员，蘑菇含有大多数植物所没有的特殊膳食纤维，同时富含抗氧化物质。有趣的是，蘑菇还是极少数能够自行生成维生素D的食物之一。Here’s a look at what mushrooms have to offer, along with ways to enjoy them from New York Times Cooking.以下是蘑菇的营养价值盘点，以及《纽约时报》美食版提供的几种烹饪参考。They have two unique types of fiber.蘑菇含有两种独特的膳食纤维。Mushrooms have a good amount of fiber, particularly a type known as beta-glucan, said Dr. Arrigo Cicero, the director of the School on Human Nutrition at the University of Bologna in Italy.意大利博洛尼亚大学人类营养学院院长阿里戈·西塞罗博士表示，蘑菇富含膳食纤维，尤其是一种名为β-葡聚糖的纤维。Beta-glucan is commonly found in grains like oats and barley and is tied to lower cholesterol levels and reduced blood sugar spikes. But mushrooms contain an unusual type of beta-glucan that seems to support the immune system instead, Dr. Cicero said.β-葡聚糖常见于燕麦、大麦等谷物中，有助于降低胆固醇水平、减缓血糖波动。但西塞罗博士指出，蘑菇所含的β-葡聚糖属于一种较为特殊的类型，其主要作用似乎在于支持人体免疫系统。Mushrooms also contain chitin, a fiber mainly found in the shells of insects and crustaceans. Because chitin isn’t easily digested, it makes its way to the colon, where it can help support the gut microbiome.蘑菇还含有几丁质，这是一种主要存在于昆虫和甲壳类动物外壳中的纤维。由于几丁质不易消化，它会一路抵达结肠，在那里为肠道微生物群提供支持。Most Americans don’t get enough fiber, but eating more mushrooms can be an easy way to boost your consumption and diversify the sources, said Meghan Laszlo, a cancer dietitian at Cedars-Sinai in Los Angeles. There are about four grams of fiber in roughly one cup of raw shiitake mushrooms; experts recommend 21 to 38 grams daily, depending on your age and sex.洛杉矶西达赛奈医疗中心癌症营养师梅根·拉斯洛表示，大多数美国人膳食纤维摄入不足，多吃蘑菇是一种简便易行的补充方式，同时也能丰富膳食纤维的来源。大约一杯鲜香菇中含有约四克膳食纤维；专家建议每日摄入21至38克，具体取决于年龄和性别。They contain powerful antioxidants.蘑菇含有强效抗氧化物质。Mushrooms are exceptionally rich in ergothioneine and glutathione, two important antioxidants that help your cells defend against everyday wear and tear, said Robert Beelman, the director of the Center for Plant and Mushroom Foods for Health at Penn State.宾夕法尼亚州立大学植物与蘑菇食品健康中心主任罗伯特·比尔曼表示，蘑菇中麦角硫因和谷胱甘肽含量极高，这是两种重要的抗氧化剂，能帮助人体细胞抵御日常损耗。While our bodies can produce glutathione, we get ergothioneine only from food, and mushrooms — enoki and king oyster, in particular — have some of the highest levels of any food.谷胱甘肽可由人体自行合成，但麦角硫因只能从食物中获取，蘑菇——尤其是金针菇和杏鲍菇——的麦角硫因含量在所有食物中名列前茅。In one study that tracked more than 3,000 participants over 21 years, higher ergothioneine levels in the blood were linked to a lower risk of heart disease and early death. Other research has found that people with mild cognitive impairment and frailty tend to have low levels of ergothioneine. While the findings don’t prove that ergothioneine is directly responsible for these health effects, they align with the idea that antioxidants shield cells from damage and support immune function, Dr. Beelman said.一项追踪了3000多名参与者、历时21年的研究发现，血液中较高水平的麦角硫因与较低的心脏病风险及早逝风险相关。另有研究发现，患有轻度认知障碍和体弱人群往往麦角硫因水平偏低。比尔曼博士指出，尽管上述发现并不能证明麦角硫因直接导致了这些健康效应，但它们与抗氧化物质保护细胞免受损伤、支持免疫功能的理论相吻合。This may also be why some research has tied higher mushroom consumption to a lower risk of cancer, Ms. Laszlo said.拉斯洛表示，这也可能正是部分研究发现较高蘑菇摄入量与较低癌症风险存在关联的原因。They’re rich in B vitamins and can make vitamin D.蘑菇富含B族维生素，还能够生成维生素D。Mushrooms are good sources of several B vitamins that are important for metabolism and supporting your nervous system, Ms. Laszlo said.拉斯洛说，蘑菇富含多种B族维生素，这些维生素对人体新陈代谢和神经系统健康很重要。And they can produce vitamin D — a trick almost no other food can pull off. Vitamin D is important for immune function, heart health and muscle strength, but it’s naturally found in very few foods. Most mushrooms in the grocery store don’t contain much of it either, since they’re typically grown in the dark. “But if your mushrooms sunbathe, they can produce vitamin D like humans can,” said Dr. Tim Spector, an epidemiologist at King’s College London.此外，蘑菇还能生成维生素D——这几乎是独家本领。维生素D对于免疫功能、心脏健康和肌肉力量都非常重要，但天然富含维生素D的食物其实很少。超市里出售的大多数蘑菇维生素D含量并不高，因为它们一般是在黑暗环境下种植的。伦敦国王学院流行病学家蒂姆·斯佩克特博士说：“但如果让蘑菇晒晒太阳，它们就能像人类一样生成维生素D。”To try it, place your mushrooms outside in direct sunlight before cooking them, Ms. Laszlo said. Aim for anywhere from 15 minutes to an hour, and slice your mushrooms beforehand, to expose more surface area. Under the right conditions, a cup of raw mushrooms can generate enough vitamin D to satisfy the recommended daily amount.拉斯洛建议，在烹饪之前，将蘑菇放到阳光直射处晒15分钟到1小时。最好先将蘑菇切片，以增大与阳光的接触面积。在适宜条件下，一杯鲜蘑菇所产生的维生素D就足以满足人体每日推荐摄入量。What’s the healthiest way to eat them?怎样吃蘑菇最健康？While some specialty mushrooms may be higher in certain nutrients, all varieties are good, Dr. Spector said. “It’s probably more important to eat them regularly — the ones you can afford — rather than having a big feast of your expensive ones,” he added.斯佩克特博士表示，虽然某些蘑菇的某些营养成分更高，但所有种类的蘑菇都是健康的。“与其偶尔大吃一顿价格昂贵的蘑菇，不如经常吃那些自己买得起的蘑菇，这可能更重要。”他说。Just remember that some mushrooms are poisonous, so make sure you know what you’re eating before you dig in.不过，需要记住的是，有些蘑菇是有毒的，食用前务必确认种类。Mushrooms are low in calories and fat but rich in savory flavor. Lightly roasting, sautéing or grilling them deepens their umami — and means you can lean less on salt. Avoid cooking them over prolonged high heat, which can degrade some nutrients, Dr. Spector said.蘑菇热量和脂肪含量都很低，但味道鲜美。轻度烘烤、快速翻炒或炙烤都能进一步提鲜，这样你也可以少放点盐。斯佩克特博士建议，不要长时间高温烹调，因为那样会破坏一些营养成分。Dried mushrooms are another good option — just look for freeze-dried versions, since heat drying can strip away some antioxidants, Ms. Laszlo said. Or try adding mushroom powder to pasta sauce or smoothies, but note that the nutritional content of these powders can vary.干蘑菇也是不错的选择——拉斯洛建议优先选用冻干产品，因为热风干燥工艺会使部分抗氧化物质流失。也可以将蘑菇粉加入意面酱或奶昔中，但需注意的是，不同蘑菇粉的营养成分可能差异较大。Ready to put all this into practice? Here are some recipes from NYT Cooking.准备好付诸实践了吗？以下是《纽约时报》美食版的一些食谱。1. Harissa-Maple Mushrooms1. 哈里萨辣酱枫糖烤蘑菇 David Malosh for The New York Times. Food Stylist: Simon Andrews.Roasting mushrooms concentrates their earthy flavor. Served over seasoned yogurt with a side of flatbread, this recipe is hearty enough to be a main dish.烘烤能够进一步浓缩蘑菇浓郁的泥土香气。搭配调味酸奶和面饼，这道菜足以作为主菜。Recipe: Harissa-Maple Mushrooms食谱：哈里萨辣酱枫糖烤蘑菇2. Skillet Chicken With Mushrooms and Caramelized Onions2. 蘑菇焦糖洋葱鸡This one-pot meal has the caramelized richness of French onion soup, along with silky mushrooms and browned chicken.这是一道一锅完成的菜肴兼具法式洋葱汤般浓郁的焦糖风味、滑嫩的蘑菇口感以及煎至金黄的鸡肉。Recipe: Skillet Chicken With Mushrooms and Caramelized Onions食谱：蘑菇焦糖洋葱鸡3. Farro With Mushrooms3. 蘑菇法罗饭 Constantine Poulos for The New York TimesDried porcinis give this take on risotto a big hit of flavor, and fresh wild mushrooms lend tenderness to each bite.干牛肝菌赋予这道意式烩饭浓郁的风味，新鲜野蘑菇则带来每一口的柔嫩口感。Recipe: Farro With Mushrooms食谱：蘑菇法罗饭4. Ponzu Tofu and Mushroom Rice Bowls4. 柚子醋豆腐蘑菇饭The citrus-soy tanginess of ponzu soaks into the mushrooms and tofu as they cook.在烹饪过程中，蘑菇和豆腐会将柚子醋的酸鲜风味吸收。Recipe: Ponzu Tofu and Mushroom Rice Bowls食谱：柚子醋豆腐蘑菇饭5. Fresh and Wild Mushroom Stew5. 鲜野蘑菇炖 Armando Rafael for The New York Times. Food Stylist: Simon Andrews. Prop Stylist: Paige Hicks.Wild and cultivated varieties come together to give this hearty stew layers of complexity.野生蘑菇与人工栽培的蘑菇相结合，为这道口味浓郁的炖菜带来层次丰富、复杂多变的风味。Recipe: Fresh and Wild Mushroom Stew食谱：鲜野蘑菇炖Simar Bajaj为时报报道健康和健康生活方式。翻译：杜然点击查看本文英文版。