The most nutritious way to eat carrots

 　　Carrots are one of the most common vegetables and can be eaten in all seasons. There are many ways to eat carrots, including stir-frying, boiling, and stewing. So what is the most nutritious way to eat carrots? The following experts will introduce to you how to eat carrots in the most nutritious way.

　　The most nutritious way to eat carrots

　　First of all, we need to understand that whether carrot nutrition is easy to absorb mainly refers to the carotene in it. Carotene is fat-soluble, so it requires fat to help its absorption. Does that mean the more oil the better? One study gave subjects cooked vegetables rich in carotenes. It was found that the amount of oil did not cause a significant difference in carotene absorption. Another study came to a different conclusion. They fed the subjects salad greens with varying amounts of fat. The results showed that people who ate salads with higher fat content absorbed more carotene. Why are there different conclusions? In fact, the difference is that in the first study, the vegetables eaten were cooked; while in the second study, raw vegetables were used.

　　Therefore, through these experiments, we can draw the following conclusions to make carrots the most nutritious:

　　1. Eat raw carrots Eating raw carrots makes it easy for the water-soluble vitamins and minerals to be absorbed by the body, so drinking freshly squeezed carrot juice can relax the intestines and detoxify. But eating it raw is not the best way to absorb carotene. For example, when shredded radish is served cold, the more oil you put in, the more carotene will be absorbed, but too much oil will be detrimental. healthy。

　　2. Eating carrots cooked can fully absorb carotene. . Carotene is a fat-soluble substance, and it is the same as that found in tomatoes. tomato Like red pigments, only adding more oil when cooking will greatly increase the absorption rate of carotene. Even if you just use a little sesame oil to cool it after cooking, you can get a lot of carotene, and the effect is similar to using a lot of oil. Even without oil, carotene can still be easily absorbed by consuming fat from other dishes.

　　3. It’s best to make dumplings with meat . Among the many ways to eat it, the most recommended ones are to make dumplings stuffed with carrots and steamed buns. There are three main reasons: First, the beta-carotene rich in carrots can only be absorbed by the body when it is dissolved in oil. Mix carrots with meat to make stuffing. Animal fat will increase the absorption rate of beta-carotene. To make vegetarian stuffing, it is best to stir-fry the chopped carrots in a pan for a few times to dissolve the beta-carotene, and then mix it into the stuffing. Secondly, nutrients are easier to absorb after carrots are chopped. Finally, some people don’t like carrots because of their peculiar taste. Mix the carrots, meat and egg The taste of the carrot can effectively "mask" the carrot taste, so that nutrition and taste can be obtained.

　　4. Stewed food can fight cancer . Carrots are also a good choice when stewed with other ingredients, such as beef and mutton. But you might as well cook the whole carrot first, then cut it into pieces and simmer it with the meat in the pot for a few minutes. According to research from the University of Newcastle in the UK, this can increase the anti-cancer substances in carrots by 1/4 compared to cutting them first and then cooking them.

　　Carrots are foods with high nutritional value, but improper cooking or improper combination can affect the absorption of their nutrients. Carrots contain a lot of carotene. Carotene is a fat-soluble substance. Only when it is dissolved in fat can it be converted into vitamin A and absorbed by the human body's small intestinal mucosa. When cooking carrots, add more oil and it is best to fry them together with meat. In addition, health experts from China Chi.com Catering Network remind you not to eat raw carrots. Eating raw carrots is not easy to digest and absorb. 90% of the carotene is not absorbed by the body and is directly excreted. Cook carrots for a short time to reduce the loss of vitamin C. Carrots are a good source of vitamin A as long as they are properly cooked and paired with the right ingredients.

　　Nutritional benefits of carrots

　　1. Stay away from scrambled eggs with carrots ovarian cancer

　　Carrots can provide abundant vitamin A, which can promote normal growth and reproduction of the body, maintain epithelial tissue, and prevent respiratory tract infections. Eggs are rich in protein, fat, vitamins, iron, calcium, potassium and other minerals needed by the human body. Home-cooked carrots and scrambled eggs female Stay away from ovarian cancer.

　　Home-cooked carrot scrambled eggs recipe:

　　Grate carrots and chop green onions. Add a little salt to the eggs and beat well. Put a little more oil in the pot, add shredded carrots and stir-fry gently. At this time, the oil in the pot will turn carrot color. Take out the carrots, remove half of the oil, leave half in the pot, and add the egg liquid. As soon as the eggs begin to form, add shredded carrots, stir-fry, and sprinkle with chopped green onions. Pour in the remaining half of the carrot oil.

　　2. “Night owls” should eat more carrots

　　The fast-paced modern society of working, studying and living forces many students and office workers to sometimes become "night owls". Staying up late frequently can disrupt the body's normal rhythm, affecting vision, gastrointestinal tract, and sleep. Medical experts recommend that "night owls" should eat more foods rich in vitamin A such as carrots, leeks, and eels, as well as animal foods such as lean meat, fish, and pork liver that are rich in vitamin B.

　　Experts say that vitamin A and vitamin B have a certain effect in preventing vision loss. Vitamin A can regulate the synthesis of photoviolet, a photosensitive substance in the retina, and can improve the adaptability of late-night workers to dim light and prevent visual fatigue. In addition, eating more fruits rich in lutein every day can prevent vision deterioration. Lutein is a "carotenoid" that is found in higher amounts in fresh green vegetables and citrus fruits. Lutein plays an important role in protecting the "macular spot" in the retina. Lutein deficiency can easily cause macular degeneration and blurred vision. In addition to working hard on diet, people who stay up late should also pay attention to strengthening their bodies. exercise . If you feel low on energy or sleepy while staying up late, you should do some gymnastics or take a walk. Since staying up late will take up normal sleep time, you may want to play it by ear when it comes to supplementing your sleep.

　　3. Eat a carrot every day to protect your lungs

　　Fourth Military Medical University Tangdu Hospital Ye Lin, director of the nutrition department, pointed out that vitamin A can affect the biosynthesis of mucosal cells in multiple systems. If the tracheal mucosa of the respiratory system lacks vitamins, the mucosal epithelial tissue will change, leading to functional abnormalities and easily causing inflammation, such as tracheitis and pneumonia. According to statistics, our country elderly Among the leading causes of death, lung disease Ranking first, accounting for almost more than half.

　　Therefore, each person should have a balanced intake of 10 mg of natural carotene every day. Simply put, if you can eat one carrot every day for a long time, it can protect the respiratory system, especially the lungs.

　　4. Eating carrots can help treat gout

　　Traditional Chinese medicine has a proverb such as "Fish makes fire, meat makes phlegm, cabbage and radish keep you safe." The commonly used traditional Chinese medicine for reducing phlegm is radish seeds. Li Shizhen also mentioned in "Compendium of Materia Medica" that radish can "reducing qi, eliminating grains, neutralizing and removing evil heat". Generally, people who have been ill for a long time are prone to phlegm (phlegm according to traditional Chinese medicine is the pathological product of abnormal movement of body fluids in the human body and can be spread throughout the body), especially when gout attacks repeatedly. Local redness, swelling, heat and pain often form blood stasis and phlegm. Therefore, eating some carrots appropriately can help relieve symptoms and shorten the course of the disease in the acute phase, and help expel phlegm and unblock meridians during the remission phase.

　　Modern research believes that carrots are alkaline foods, a vegetable that basically does not contain purine, and can lower blood fats, cholesterol, and stabilize blood pressure, so they are more suitable for consumption. However, be careful not to make it into a soup or add tofu or meat to cook it.

　　Other ways to eat carrots

　　1. Choose dark carrots

　　The darker the carrot, the more carotene it contains. Avoid carrots that are cracked or split.

　　2. Pay attention to keeping carrots fresh

　　Cut off the green tops of carrots before placing them in the refrigerator. Put the carrots in a plastic bag (this is to prevent moisture loss) and place them in the coldest compartment of the refrigerator, away from apples, pears, potatoes and other ripening fruits and vegetables that release ethylene.

　　3. Eat carrots cooked

　　Unlike some vegetables, carrots are more nutritious when eaten cooked. This is because β-carotene exists in the cell wall of carrots, and the cell wall is made of cellulose and cannot be directly digested by the human body. Only by chopping, cooking, etc. to break the cell wall can β-carotene be released and absorbed and utilized by the human body.

　　4. Slice or grate carrots

　　As mentioned above, doing this may help the body's absorption of carotene.

　　5. Add a little fat

　　If it is Chinese food, the simplest thing is to fry it in oil; if it is Western food, you can dip it in a little vegetable oil or olive oil, butter or salad dressing. The reason is what I said at the beginning, vitamin A is fat-soluble and not much can be absorbed if eaten raw.

　　6. Don’t eat with white radish

　　Many people like to put things that look like a family together. Such as mung beans and red beans, such as white radish and carrots. In fact, they don't like each other, so don't mess around with each other.

　　Carrots contain vitamin C-degrading enzymes. When the two are mixed, the vitamin C in white radish will be destroyed. Although harmless to the body, it is a bit of a waste of nutrients.

　　7. Carrot juice

　　Drinking carrot juice is also a healthy choice. However, it is best to drink it freshly squeezed. Some drinks that claim to be carrot juice actually have added ingredients that are much higher than the original carrot juice content. They basically do not have much effect on supplementing vitamin A.

　　8. Consume in moderation

　　If you like to eat carrots, you should also pay attention to moderation. Because vitamin A is fat-soluble, when it is excessive in the human body, it is not excreted in the urine but is stored in the liver and fat, leading to vitamin A poisoning. In addition to symptoms such as nausea, vomiting, headache, dizziness, blurred vision and loss of muscle coordination, it can also turn your skin a carrot color!

　　99 nutritionists warmly remind you that eating carrots is not only about the benefits, but how to fully absorb the nutrients is the purpose. Learn how to eat them, and pay more attention to the taboos of eating carrots.