In order to maximize the intake of nutrients from food, various recipes are used for each ingredient.
Eggplant helps break down fat in our body and expel waste from the body. Purple-colored anthocyanin is a powerful antioxidant that suppresses carcinogens and prevents blood vessel damage. However, since this ingredient is water-soluble, its absorption rate decreases when roasted or steamed, so it is better to boil it and drink it as tea. In particular, you should be careful about eating freshly picked eggplants raw. It contains a poison called solanine, which is found in vegetables belonging to the nightshade family, so eating three or more can cause food poisoning symptoms such as abdominal pain, gastrointestinal problems, and dizziness. To make eggplant tea, wash and cut the whole eggplant, add it to 2L of water with salt, and boil over medium heat. If you boil it for a long time, the nutrients may be destroyed due to fermentation, so once it starts to boil, boil it for 5 more minutes.
Sweet potatoes, a representative red-orange crop loved by people of all ages, are not only delicious but also rich in various nutrients, including various vitamins and beta-carotene. Sweet potatoes contain 2.8g of dietary fiber per 100g, with insoluble and soluble dietary fiber evenly distributed in a 6:4 ratio. This content provides high-quality dietary fiber at a higher level than that of strawberries, apples, or tangerines, protecting intestinal health. Sweet potatoes are rich in dietary fiber in the skin, so eating them with the skin is effective in preventing constipation, improving the intestinal environment, and expelling waste accumulated in the intestines.
Beta-carotene, which is abundant in sweet potatoes, is a powerful antioxidant that protects lung health. According to data from the National Cancer Center, beta-carotene, which is abundant in sweet potatoes , is known to not only improve lung function but also prevent damage to cells and DNA by suppressing carcinogens in the body .
Additionally, if you regularly consume foods such as sweet potatoes and carrots, the incidence of lung cancer decreases by up to 63%. This is because beta-carotene in food removes waste from the lungs and lowers the survival rate of lung cancer cells.
To protect your lung health, it is best to eat sweet potatoes stir-fried with carrots and onions. Sweet potatoes and carrots are vegetables rich in beta-carotene, and onions are very rich in quercetin. Both beta-carotene and quercetin are fat-soluble, so when they are fried in oil, their absorption rate increases up to eight times. Additionally, one or two ingredients have excellent anti-cancer effects and are of great help in eliminating cancer cells.
However, you should avoid cooking sweet potatoes in the microwave. This is because maltose, which helps with intestinal health, is not activated when sweet potatoes are cooked at high temperatures for a short period of time. The enzyme that converts sweet potato starch into maltose is activated below 90 degrees, so it is best to cook it slowly and for a long time.
Kang Jae-heon, a professor of family medicine at Kangbuk Samsung Hospital, said, “The maltose in raw sweet potatoes is about 3%. When steamed, the maltose is 12%, but when cooked in a microwave, the maltose is only 7%. The more maltose, the better the taste.” He explained.
Commonly eaten cabbage is also rich in beta-carotene, dietary fiber, and various antioxidants, which are very helpful for intestinal and lung health. Allyl isothiocyanate contained in cabbage is effective for intestinal health by relieving inflammation in the large intestine. Additionally, rich dietary fiber improves the intestinal environment and promotes intestinal motility to expel toxins from the intestines.
The green leaves of cabbage contain 145ug of beta-carotene per 100g, which protects the health of the respiratory system, including the lungs and bronchial tubes. The effectiveness of cabbage can be further increased by eating it with eggs rather than eating it on its own.
Cabbage is basically a cold food, so if you have a cold stomach or cold hands and feet, it is best to eat it in small amounts. Excessive consumption of cabbage may cause diarrhea or abdominal pain.
King oyster mushroom is also a good ingredient for vascular health, anti-cancer effect, antioxidant effect, and improvement of diabetes.
King oyster mushrooms are rich in flavor and texture as well as various vitamins and minerals, which have a positive effect on health. Beta-glucan, which is abundant in king oyster mushrooms, is a representative anti-cancer ingredient and increases the number and activity of cells related to immune function, such as natural killer ( NK ) cells and T cells. According to a study published in the International Journal of Nutrition, mushroom beta-glucan is known to have excellent anti-cancer effects by activating macrophages and various human immune cells.
According to data from the Rural Development Administration, king oyster mushrooms have a vitamin C content of 21.4 mg per 100 g, which is 7 times that of oyster토토사이트 mushrooms and 10 times that of enoki mushrooms. The rich vitamin C in king oyster mushrooms has excellent antioxidant properties, eliminating free radicals that promote disease and aging.
Polyphenols, potassium, and beta-glucan contained in king oyster mushrooms are greatly beneficial to vascular health. In particular, various polyphenols are effective in removing blood clots and reducing triglycerides in the blood.
Unlike sweet potatoes, which cannot be microwaved, an easier and more effective way to consume the polyphenols of king oyster mushrooms is to microwave them and eat them.
The Mushroom Technology Research Center in La Rioja, Spain, conducted a nutritional evaluation experiment according to cooking method. As a result of cooking mushrooms in various ways such as boiling, baking, frying, and microwaving, polyphenols and antioxidant substances were decreased when cooked in the microwave. The content was found to increase significantly.
Additionally, it was announced that microwave cooking can reduce the loss of vitamin C, which is sensitive to heat but is water-soluble, and also minimizes the nutritional loss of other ingredients.
To cook, place the cleaned mushrooms in a bowl, cover with a special lid or wrap, and place in the microwave for 2 to 3 minutes. Ripe mushrooms can be enjoyed deliciously by cooling them, removing the moisture, and seasoning them with perilla oil and salt.
Kim Han-yeol, who runs the YouTube channel ‘Healthy Oreum’, introduces 90 foods through his new book ‘Healthy Oreum on the Table (Books Go)’ and introduces recipes that optimize the nutrients and efficacy of those foods.
‘Healthy Oreum on the Table’ contains recipes and food compatibility for each ingredient without destroying their nutrients.