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Ch. I
蘑菇是什么
WHAT IS A MUSHROOM
Ch. II
富含什么
RICH IN · VITAMIN D MADE BY UV LIGHT
Ch. III
Zn
Cu
鲜味从哪来
WHERE UMAMI COMES FROM
Ch. IV
Zn
Cu
怎么选
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Mushrooms
蘑菇
Food · Vegetables · 菌菇
不是植物也不是动物, 是真菌 · 热量极低 · 紫外线照射把麦角固醇变成维生素 D2 · 谷氨酸鲜味可少放盐 · 大多数要做熟
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Same region
Spinach
Nutrient-dense · oxalate lowers iron/calcium (the Popeye myth) · nitrate→NO
Broccoli
High vitamin C + K1 · glucoraphanin→sulforaphane · don't cook the enzyme to death
Kale
Very high vitamin K1 · calcium absorbs better than milk (40% vs 32%) · keep intake stable on warfarin · raw is high-FODMAP