It is good to eat carrots and tomatoes according to ‘this method’.
It is good to eat carrots and tomatoes according to 'this method'.
◇ Carrot
Carrots are a representative vegetable that not only tastes better but also offers greater health benefits when cooked.
It is easy to understand if you think of stir-frying carrots in oil when making gimbap.
Beta-carotene, one of the major nutrients in carrots, is an antioxidant that is converted into vitamin A when absorbed into the body.
This helps boost immunity, protect eyesight, and prevent aging.
If you eat carrots raw, only 10% of the beta-carotene is absorbed into the body.
However, if you boil it, the absorption rate is 20–30%, and if you stir-fry it in oil, the absorption rate in the body increases to over 60%.
This is because beta-carotene is a fat-soluble nutrient.
Fat-soluble nutrients refer to nutrients that are better absorbed into the body when consumed with oil.
Also, according to a study published in the Journal of the Korean Society of Food Preservation and Distribution,
When carrots are fried in oil, their beta-carotene content increases by about 3.9 times compared to raw carrots.
◇ Tomato
Lycopene contained in tomatoes is also a fat-soluble nutrient.
Since it is easily absorbed into the body when oil is present, if you cook and eat it in oil
Our bodies can absorb more lycopene.
The lycopene content of tomatoes increases when cooked.
A research team at Cornell University in the U.S. heated tomatoes at 87 degrees for 2 minutes, 15 minutes, and 30 minutes.
Lycopene content increased by 6%, 17%, and 35%, respectively.
Lycopene helps with cardiovascular health, as well as providing antioxidant and anti-inflammatory effects.
It is also effective in preventing prostate diseases in men.
◇ Yam Garlic
Cook the garlic quickly over high heat or
You can absorb more nutrients by sautéing in olive oil, which is rich in omega-3 fatty acids.
'Allicin' contained in garlic is also one of the antioxidants and has anticancer and anti-inflammatory effects.
However, the absorption rate of allicin is low when consumed raw.
Also, allicin is the component that causes the characteristic smell of garlic, and because it is highly irritating, people with weak stomachs may find it difficult to consume.
If you roast or stir-fry the garlic at this time, the garlic's unique
It can reduce the spiciness, allowing for consumption without aversion and increasing absorption in the body.
However, since raw garlic has a stronger antibacterial effect, it is best to consume it raw when eating it with grilled meat.
◇ Branch
It is a vegetable with a high oil absorption rate and minimal nutrient loss even when subjected to high temperatures.
Eggplant has a high water content and is rich in antioxidants such as anthocyanins and chlorogenic acid.
Therefore, if you lightly grill eggplant in oil, the moisture escapes, but
On the contrary, nutrient density increases.
Anthocyanin is one of the antioxidant components known to be abundant in blueberries,
It is effective for anti-aging and anti-cancer purposes.
Anthocyanins are heat-resistant and are not destroyed even when baked.
Chlorogenic acid is a type of polyphenol that eliminates free radicals through its antioxidant action.
Source: Health Chosun