Don't like carrots, are there other ways to consume carotene?

Carrots, surnamed Hu, are not turnips, radishes are of the genus Radish in the family Cruciferaceae, and carrots are of the genus Carrots of the family Umbellifera. Hu surname, marked "import" identity, thirteenth century, by Iran through the "Silk Road" into China, is indeed an "imported" food, although, there are quite a lot of people "import" a little reluctantly.

The reason for convincing yourself to eat carrots is "carotene", what is carotene? In 1831, German chemists isolated orange fat-soluble crystalline substances for the first time from carrot juice, and in 1919, Swiss chemists confirmed that carotene can be converted into vitamin A in the mucosa of the small intestine and liver.

Vitamin A, which grabs the top spot of the nutritional elements necessary for maintaining life, participates in visual formation, regulates cell growth and differentiation, maintains the health of epithelial tissue cells, has immune function, has antioxidant effects, can inhibit tumor growth, and is a star nutrient.

People can directly consume vitamin A from a variety of animal livers, cod liver oil, fish eggs, whole milk, cream, poultry eggs, and carotene is an important source of vitamin A for vegetarians or partial eaters.

However, a considerable number of people resist carrots and deeply resent them. Taste is the most basic and primitive animal is also a vital sensory function, the genetic code engraved in the genes and the psychological factors that do not know when to leave traces will have a complex impact on the sense of taste, preferences vary widely, food is very different N power, as long as it is not extreme picky eating, such as not eating all vegetables do not eat all meat do not eat all potatoes, do not have to be too nervous.

Do not like carrots, no harm, because carotene is a large family, carotenoids are widely present in reddish yellow and dark green vegetables and fruits, some of them can be converted into provitamin A in the small intestine and liver cells, nicknames are called α -, β -, γ - and δ - because of different standing postures and have small names, professionally called "isomers", especially β - carotene is the most active.

Do not eat carrots, mango apricot persimmons can also be, pepper red heart sweet potato can also be, spinach hollow pea seedlings can also be, alfalfa broccoli can also be, there is always a way to impress you. Even, carotene can be eaten in lettuce leaves and celery leaves that have been wasted by the habitual choice of vegetables in Jiangsu, Zhejiang and Shanghai.

How much to eat is enough? It's a bit complicated to calculate! The intake of vitamin A is calculated by converting all the substances with retinol activity in the diet into retinol equivalent, if the intake of vitamin A itself, carefully grasp the total amount, a large amount of intake has obvious toxic effects. The rate of β-carotene into retinol in the body is slow, the conversion coefficient is very low, and with the increase of carotenoid intake, absorption will be reduced accordingly, so ordinary oral eating, how to eat a large number of the above carotene-rich foods, in terms of vitamin A toxicity, are safe. At best, it becomes a minion, which is because of high caroteneemia caused by large doses of carotenoids, the skin is similar to jaundice, but stop eating carotenoid foods, the symptoms will disappear on their own, and there is no other toxicity.

There's always a recommendation, right? In the newly revised Dietary Pagoda of Chinese Residents in 2016, the recommended intake of vegetables is 300 to 500 grams, of which green leafy vegetables account for more than half, while considering the variety of foods, autumn and winter carrots are on the market in large numbers, once or twice a week, about 200 grams each time, almost on it, after all, there are so many pumpkins, citrus, mangoes, and various dark vegetables lined up in line to be picked by chefs to be spoiled by our mouths.

How to cook? As far as the utilization rate of carotene is concerned, raw chewing, a large amount of pectin in the intact cell wall reduces bioavailability, oil frying for 2 minutes and boiling for 8 minutes, retention rate of 75%, oil frying for 5 to 10 minutes, retention rate of 82%, blanching or rapid steaming, retention rate of 90%. In the eyes of the gluttonous gastronomic nutritionist, as long as there is a deliberate intention to eat, why should they be too obsessed with the nuances of absorption.

The key control point is coming, vitamin A is fat-soluble, carotene is fat-soluble, so eating carrots must be with oil? The answer is, no. The absorption site of carotene is mainly in the small intestine, this year, whose intestines do not have some oil and water? If you give enough fat when cooking carrots, as the saying goes, oily, attached to the plate and do not use bread or steamed bread to wipe the juice clean and eat it, wouldn't it be a pity to waste those carotene.

Rapid steaming, the cells become softer, the permeability is higher, which is conducive to the release of β-carotene, probably, can be regarded as the most nutritious way to absorb the carotene in carrots. Pumpkin ditto.

A good year of good times must be remembered, the most is orange yellow orange green time. A colorful world of food, rich in a variety of nutrients and phytochemicals, and eating healthy.