In the impression of most people, fresh things are definitely more nutritious than after drying, but in fact, after ultraviolet radiation, some nutrients in food will also change, and some can even be doubled!
The following is a few foods that Are Suitable for Sunbathing or Drying for Everyone to Take Stock, Don't Miss Yo~
1 onion drying,
Quercetin substance multiplied
Onions are a common ingredient in life, can be directly stir-fried, but also as an ingredient seasoning, so how are your onions placed? In a cool, ventilated place, or in the refrigerator?
Today Coco would like to tell you a little tip, buy back the onion is best to dry in the sun first - a study by Kitami Institute of Technology in Japan found that onions in the light, can make the quercetin content in it greatly increase!
Quercetin is a flavonoid compound with a good antioxidant effect, which can effectively reduce inflammation by scavenging free radicals; at the same time, it can help lower blood pressure and increase capillary resistance; it can also improve cardiac diastolic function and prevent myocardial hypertrophy.
In addition, flavonoids, equivalent to phytoestrogens, are structurally similar to human estrogens and can help retain calcium in the bones and reduce calcium loss, especially for menopausal women.
1 onion + eggplant, blood vessels are healthier
Onions have strong antioxidant capacity, while eggplant's antioxidant capacity ranks in the top ten among common vegetables! Its skin and flesh contain a variety of antioxidant substances, such as vitamin E, anthocyanins, etc., as well as vitamin P rare in general vegetables, and this substance is known as the "small protective god of cardiovascular and cerebrovascular diseases". Therefore, the combination of the two can better prevent cardiovascular disease.
method:
(1) Cut the eggplant in half, salt and marinate for 5 minutes, then put it in a steamer and steam for about 6 minutes to take it out, tear the eggplant meat into small pieces;
(2) Chop the onion into small pieces, sauté for about 15 seconds on high heat, and pour over the eggplant;
(3) In another pot, add 3 spoonfuls of soy sauce, 1 spoonful of rice vinegar, a small half spoon of sugar, a little sesame oil, until the sauce is thick, pour onion and eggplant, mix well and then eat.
2 Mushrooms are dried, and calcium supplements are more than milk
A study was published at the Biochemistry and Microbiology Conference in Boston, USA, showing that mushrooms are an important source of vitamin D, and when fresh mushrooms are exposed to the sun before eating them, the effect of vitamin D supplementation is comparable to that of vitamin D supplements.
There is a compound called ergosterol in mushrooms, which, under ultraviolet radiation, converts into a usable vitamin D2, which increases vitamin D levels in the body and promotes calcium absorption.
And mushrooms can retain 90% of their vitamin D2 even after they are stored or cooked.
Tip: The dried mushrooms and dried fungus that you buy home can continue to be dried for a period of time before eating, and the content of vitamin D will be higher.
1 Shiitake mushroom + rapeseed, calcium supplementation expert
The vitamin D in dried shiitake mushrooms is the highest among mushrooms, while rapeseed contains a lot of calcium, even more than milk. The combination of the two, calcium supplementation effect is better.
(1) Drain the rapeseed after washing, soak the dried shiitake mushrooms in warm water and cut into slices, and cut the garlic into minced garlic for later.
(2) Stir-fry the minced garlic in a hot pan with cold oil, then sauté the shiitake mushroom slices, and finally the rapeseed, turn to high heat and stir-fry, add salt, soy sauce and oyster sauce when it is basically cooked thoroughly, and stir-fry well to get out of the pot.
3 Radishes are dried and the nutrients are doubled
Raw radish is cut into small pieces and dried to become another delicacy called "dried radish". Turnips that have lost their moisture are no longer crisp, but they are more chewy and at the same time doubly nutritious!
Raw radish, in the light of the sun, reacts caused by ultraviolet rays and enzymes, resulting in an increase in nutrients:
➀ Calcium (about 23 times the size of raw radish) can help prevent osteoporosis;
(2) Potassium (about 14 times that of raw radish), can help stabilize blood pressure and reduce edema;
(3) Food fiber (about 16 times that of raw radish), can help alleviate constipation and prevent colorectal cancer;
(4) Iron (about 49 times that of raw radish!) ), can help prevent anemia.
(5) Vitamins B1 and B2 (about 10 times that of raw radishes) can help promote the metabolism of sugars and lipids and help improve blood lipids.
It should be noted that in addition to the radish itself, the leaves of the radish can also be dried and eaten, and its calcium content is as high as 238 mg/100 grams, which is about 2 times that of common high-calcium foods such as milk and tofu, which can be regarded as "natural calcium tablets".
Moreover, modern medical research shows that radish leaves have the effect of digesting, rationalizing qi, dissolving phlegm, suppressing cough, clearing the lungs and throat, dispersing stasis and swelling, and even some nutritional values are higher than those of radish.
4 The grapes are dried and eaten with all nutrients
It is the season to eat grapes, but most people need to spit out the skin and spit out the seeds when eating grapes, otherwise it is difficult to swallow. In fact, the nutrients in the peel and seeds should not be underestimated:
(1) Resveratrol has the reputation of "the seventh type of nutrients". It can scavenge and inhibit free radical production, inhibit lipid peroxidation, regulate the activity of antioxidant-related enzymes, and improve cell viability.
This nutrient is mainly found in grape skins and grape seeds.
(2) Anthocyanins are natural antioxidant and anti-aging nutritional supplements, and its antioxidant properties are 50 times higher than vitamin E and 20 times higher than vitamin C. It is more in the grape skin.
In addition, the flavonoids mentioned above are also strong antioxidants, with more content in the grape skin.
(3) Grape peel is the place with the highest content of dietary fiber in fruits.
(4) Grape seed extract is rich in more than 100 kinds of effective substances, of which unsaturated fatty acid - linoleic acid (which is an essential but can not be synthesized) accounted for 68-76%, ranking first in oil crops, can help regulate blood lipids.
And when the grapes become raisins, we will eat the skins and seeds of the grapes, that is, completely eat the nutrition of the whole grape, without wasting anything.
However, the grapes are dried, the moisture is lost, the glycemic index and calories are also rising, which is not suitable for diabetic people, and people who want to control their weight should also pay attention to the amount of consumption.