When moisture-containing vegetables are dried, concentration occurs, making their nutrients more abundant. This is because as water escapes, the existing nutrient density increases. Sometimes, new nutrients are also formed. Let's explore which vegetables can be consumed more healthily when dried.

 

 

◇Shiitake mushroom

 

When shiitake mushrooms are dried in sunlight, vitamin D that is not present in raw mushrooms is produced. Vitamin D is formed when ultraviolet B rays encounter ergosterol or cholesterol. Shiitake mushrooms are rich in ergosterol, a precursor to vitamin D. According to the Journal of Korean Food Storage and Distribution Science, exposing raw shiitake mushrooms to sunlight for 12 hours increases the vitamin D content to 303 μg/kg.

가했다. 한국분석기술연구소 이계호 박사는 “버섯을 햇빛 또는 자외선에 드러내면 비타민D 섭취량을 높일 수 있다”며 “인체의 비타민D 주요 공급원은 햇빛과 비타민D 강화식품이다”라고 말했다. 비타민D는 몸속 칼슘과 인 흡수를 도와 뼈를 튼튼하게 해준다. 비타민D가 결핍되면 영·유아에겐 구루병, 성인에겐 골연화증이 생길 수 있다.

 

Sweet potato

When sweet potatoes are dried, moisture evaporates, increasing the dietary fiber content. Dietary fiber helps manage diabetes, reduce blood cholesterol levels, and relieve constipation. Let's enjoy dried sweet potatoes as a snack. There are various drying methods, but it is especially good to first heat and roast the sweet potatoes before drying. Roasting sweet potatoes at high temperatures activates an enzyme called beta-amylase, which breaks down carbohydrates into maltose (a disaccharide composed of two glucose molecules), giving a sweet taste. At temperatures above 90°C, maltose levels do not increase. To increase maltose, the sweet potatoes should be slowly cooked at relatively low temperatures of 60-70°C. Maltose aids in maintaining gut health, activates brain function, and relieves stress.

 

◇Branch

 

Drying eggplants enhances their potassium and dietary fiber content. The potassium in eggplants, along with water, helps promote diuresis, removing toxins and waste products accumulated in the body, keeping blood vessels clean and supporting smooth metabolism. Dietary fiber aids in intestinal peristalsis and helps facilitate bowel movements. Additionally, the dietary fiber in eggplants is slowly digested in the body, providing a feeling of fullness even with small amounts, which helps reduce food intake.

 

◇Dried Persimmon Leaves

 

Dried radish greens are a representative dried food product. Depending on the drying state, they are called by different names. Well-trimmed radish greens that are dried for the winter are called "ssiraegi," and the outer parts that are separated when trimming the quality and taste of the greens are called "woogeoji." Our ancestors in the past consumed ssiraegi during winter to supplement their deficient vitamins and minerals. Radish greens contain more vitamin A, C, and calcium in the root part compared to the leaves, and over 35% of ssiraegi is dietary fiber. They are also rich in beta-carotene and chlorophyll, which remove harmful active oxygen, boasting antioxidant effects. Chlorophyll, a pigment in green vegetables, not only prevents the auto-oxidation of fats but also has anticancer and antimutagenic effects.

 

◇Shishito peppers

 

Kkwari peppers are dried by steaming them in a steamer after coating them with starch, unlike other vegetables. This dried kkwari pepper stir-fried with anchovies makes for a nutritionally perfect side dish. The fat-soluble vitamin beta-carotene, when combined with oil, increases its absorption rate in the body. The kkwari pepper compensates for the lack of vitamin C in anchovies, which are high in calcium. Kkwari peppers contain more vitamin A and C than most fruits, with 101 micrograms and 84 milligrams per 100 grams, respectively. Vitamin C helps eliminate active oxygen, the main cause of aging, and can prevent colds, which currently have no definitive cure.

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Dried small peppers... dried and processed

Eat it with chili flakes.

 

Oh, I see, everything in my house is related to drying.

That's all.. I'm taking good care of my health.

 

Yesterday, I peeled sweet potato stems...

It's about time to start drying pumpkins.