There are a lot of wild vegetables in spring, dandelion, camellia, toon, marantou, etc., and there are locust flowers, willow buds, and elm money on the trees (8 kinds of "buds" that must be eaten in spring, miss and wait another year!), among which the charm of elm money is very high!
Recently, different ways to eat Yuqian can be swiped on major social platforms, such as Yuqian Wotou, Yuqian fried rice, and steamed Yuqian. Recently, there has been a new way to eat it - elm money mixed with raw eggs. How about this way of eating?
Source: A social platform
Let's talk about the conclusion first: there are health risks, and it is not recommended to follow the trend and imitate. Next, let's talk about the nutrition of elm money and how to eat it best!
Elm money is lower than apples!
Yuqian is also called Yushi, Yuzi, Yuren, Yupod, when it is fresh and tender, the color is green, the edge is flaked, the middle is bulging, it contains its seeds, the shape is somewhat like the ancient copper coin, so it is named "Yuqian".
Yuqian is one of the popular wild vegetables in spring, and it tastes fragrant and sweet. The data in the "Chinese Food Composition Table" show that Yuqian's dietary fiber, carotene, zinc, iron and other nutrients are good, and the calories are not high.
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1. Dietary fiber
Compared with dandelion, camellia, toon, and marantou, which are also spring wild vegetables, the dietary fiber of elm money is the highest. The insoluble dietary fiber content of elm money is 4.3 g/100g g, which is 2 times, 2.5 times, 2.5 times and 2.7 times that of dandelion leaves, shepherd's cabbage, toon and marantou, respectively.
Eating 100 grams of elm money can meet 17% of the general population's minimum daily dietary fiber requirement, and using elm money to cook dishes can enhance satiety, help us control our appetite, avoid eating too many staple foods, and is also beneficial to intestinal health. At the same time, the rich dietary fiber in the diet can also help us reduce the total cholesterol level of the body, which is beneficial to cardiovascular health.
2. Carotene
Although the carotene in Yuqian is not in the front row of wild vegetables, the content is not bad, at 730 micrograms/100 grams, although the content is not as good as that of Chinese cabbage, but it is much higher than Chinese cabbage, nearly 10 times that of Chinese cabbage.
Eating more carotene-rich foods in your diet is important for office workers who use their eyes a lot to help maintain eye and skin health.
3. Zinc
The zinc content of elm can be regarded as the number one among common wild vegetables, which is 3.27 mg/100 grams, which is 1.5 times, 3.8 times, 4.8 times, and 9.3 times that of toon, marantou, camellia, and dandelion leaves, respectively. Eating 100 grams of zinc can meet 27% and 38% of the zinc needs of adult men and women, respectively, and zinc plays an important role in growth and development, maintenance of immunity, skin health, reproductive health, etc.
4. Iron
The iron in elm money is excellent in the ranks of vegetables, as high as 7.9 mg/100 grams, although the iron absorption rate of plant foods is low, but the iron content of elm money is high, higher than the well-known black fungus, black beans, spinach, red dates, etc. If you can eat elm money with some foods rich in vitamin C, such as bell peppers, kiwifruit, strawberries, guava, etc., you can improve the absorption and utilization of iron in elm money, and it is still helpful in iron supplementation.
In addition, even those who are losing weight do not have to worry about gaining weight by eating elm money, which has only 45 kcal/100 grams, which is not as high as the calories of apples, and is also lower than dandelions, which are also wild vegetables.
Are the various ways to eat elm money reliable?
Most of the vegetables we usually eat will contain some oxalic acid to a greater or lesser extent, and some vegetables with high oxalic acid content have to be blanched before eating, such as spinach, camellia, spring bamboo shoots, amaranth, purslane, etc. However, Yuqian is different, and it is mentioned in the literature that Yuqian does not contain oxalic acid. Therefore, before using elm money to make food, you don't need to blanch it first, you just need to clean it!
If you want to talk about the way to eat elm money, it has a sweet and fragrant taste, and it is a good choice to eat it raw directly after cleaning. In addition to eating raw directly, you can also try many delicacies made by Yuqian, such as Yuqian Wowotou, Yuqian scrambled eggs, steamed Yuqian, Yuqian cakes, Yuqian dumplings, Yuqian purse, Yuqian porridge, Yuqian rice, etc.
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However, as mentioned at the beginning, you should be careful about the recently popular Yuqian bibimbap and don't follow the trend casually. Here's how this yuqian bibimbap is made: cooked rice + a raw egg + pour in a little soy sauce + a handful of yujin, then stir well and eat it directly.
It may seem like an appetite, but there are some food safety hazards. The eggs we usually eat have a lot of bacteria on them that are invisible to the naked eye, and there may be salmonella among them. Salmonella may contaminate eggs from the reproductive tissues of infected hens before the eggshell is formed, which in turn can also contaminate the inside of the egg.
Salmonella is afraid of heat, and eggs can be killed after cooking, while raw eggs are not heated, there is no way to kill Salmonella, if you eat raw eggs contaminated by it, it will cause abdominal pain, diarrhea, nausea, vomiting, fever, and may lead to death.
Many friends will say: Then choose raw eggs. Raw eggs are indeed much safer than the ordinary eggs we usually use, but we must also pay attention to the storage conditions and time, and be sure to eat according to the recommendations on the package instructions.
In contrast, it is safer to fully boiled eggs, and you can completely replace the raw eggs in Yuqian bibimbap with egg custard, which will taste better.
Summary:
The tasting period of Yuqian is very short, you must seize the opportunity to eat it quickly, but don't miss this delicious dish on the spring table!
bibliography
[1] Yang Yuexin.China Food Composition Table 6th Edition Volume 1[M].Peking University Medical Press,2018
[2] Yu Shuling.Discussion on nutrition and health care of Yuqian[J].China Food and Nutrition,2009,15(9):60-61
Planning and production
Author: Xue Qingxin is a registered dietitian
Review丨Zhang Yu, Researcher of the Chinese Center for Disease Control and Prevention, MD
Planning丨Yinuo
Editor-in-charge丨Yinuo
Reviewer丨Xu Lai, Lin Lin