Is there a way to eat vegetables ‘well’? To eat healthier…

Vegetables vary greatly in the absorption rate of nutrients depending on the recipe. [사진=게티이미지뱅크]
It will be mostly sunny throughout the country, but Jeju Island is expected to have a lot of clouds from time to time. Temperatures will be higher than normal and similar to yesterday. The lowest temperature in the morning was 6-15 degrees, and the highest temperature during the day was 17-24 degrees. The fine dust concentration is expected to be ‘bad’ and ‘bad at one time’ nationwide.

☞Today’s Health= Everyone knows that vegetables are good for the body. In fact, the absorption rate of nutrients in vegetables varies greatly depending on the recipe. No matter how much you eat, if you cook it the wrong way, the effect will drop. Find out how to eat vegetables smartly.

◆ Perfect compatibility with oil, fat-soluble vegetables

Carrots are good for eye health and are rich in fat-soluble vitamin A. It can increase absorption when consumed with oil, so it is better to fry or fry in oil. On the other hand, carrots contain ‘ascorbinase’, which oxidizes vitamin C, so it is better not to consume them together with fruits rich in vitamin C, such as lemons and oranges.

The red color of tomatoes is ‘lycopene’, a powerful natural antioxidant. It is inside the cell walls of tomatoes, and when you heat it, it escapes and the body absorbs it. In particular, the darker the red, the more lycopene increases, so let’s heat ripe tomatoes.

In addition, pumpkin, paprika, and zucchini should be fried in oil to increase the absorption of nutrients.

◆ Afraid of water, water-soluble vegetables

Broccoli and cabbage are rich in water-soluble vitamins such as vitamins B and C. Water-soluble nutrients dissolve in water and are easily destroyed by heat, so care must be taken in cooking. If you boil it in hot water, more than half of the nutrients are lost, so it is better to steam it without water. When frying, fry briefly on high heat to prevent nutrient destruction.

Be careful when handling vegetables. When vegetables are chopped and washed, the amount of water-soluble vitamins and minerals that dissolve in water increases. Also, if a knife made of iron touches it, nutrients may be destroyed. Vegetables that can be ripped by hand are wise to reduce contact with metal.

◆ Poisonous vegetables, you must follow the recipe

Spinach is rich in both water-soluble and fat-soluble vitamins, so it is effective for metabolic syndrome such as high blood pressure. However, when ‘oxalic acid’ accumulates in the body, it binds with calcium and forms calcium oxalate, which causes kidney stones. Spinach must be consumed by blanching it in boiling water. If you cook for too long, the water-soluble vitamins decrease and the texture becomes soft, so cook for a short time.

Also, Wonchuri, which is loved as a spring vegetable, should be eaten by blanching it in boiling water. Colchicine, a toxic substance, causes diarrhea, vomiting, stomach pain, and even food poisoning symptoms. After blanching the young shoots, soak them in cold water for at least 2 hours to completely remove toxins and consume.

The fern, which is often served on the table, also contains a carcinogen called ‘Ptaquiloside’. This component is highly soluble in water and susceptible to heat. When cooking bracken, wash thoroughly under running water, soak for a while, then blanch and cook thoroughly.

By Kim Hye-won, staff reporter [email protected]

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