Carrots do not have to use oil can also be nutrition

Last week, with the teacher to give me a small box of carrot her handmade silk, with the spice seasoning, the taste quite chic. Both carrot flavor, but also the fragrance of the two complement each other.

Husband eating this delicious carrot silk, suddenly asked one sentence: This is the fried carrot silk or cold it? Do not see where there is oil ah? If it is cold, it can absorb the carotenoids do?

This really is a bad question to answer at once. In theory, the carotene is needed to help absorb oils and fats. But the question is, How much oil required? Need food dish inside the Wang with oil? Are now advocating less cooking oil discharge, it will not affect the absorption of carotenoids do? Also, if only the oil do not mix heating, the effect will be the same?

The answer to this problem, is not an authority on the next touch of paying lip service paying lip service to be able to answer. Scientific matters, it is best to use research data to speak. So I rush to look for materials, found respectively in 2007 and 2004, two studies published in the literature to absorb carotenoids.

First reported in the literature in the Philippines, a study conducted among children. These children were divided into three groups, giving them a meal rich in carotene intake of cooked vegetables, but in which a small number of oils and fats, and only 2,5, and 10 grams of fat each meal.

This is worthy of the name, but “no oil and water” meals ah. Beijing residents want to know that the average daily fuel consumption as much as it was 83 grams, fried a dish is served with 30 grams of oil families everywhere. However, the children would eat after a meal containing fat snacks, daily total fat intake were 21 grams, 29 grams and 45 grams, equivalent to 12% of energy intake on the 1st, 17% and 24% . This ratio, compared to the residents of our city, or seem too low, because we have generally exceeded 30%.

At the same time, the researchers detected the kids in the blood carotene and vitamin A content changes. The results showed that, whatever the group, the blood levels of carotene and vitamin A were increased, but there is no significant difference in the rate of increase.

Another study in the United States have come to different conclusions, to the subjects to eat vegetables and salads, a group containing 28 grams of fat salad dressing to mix, and the other group contains 6 grams of fat with the salad dressing to mix .

The results showed that eating 28 grams of fat salad dressing of blood in that group were, α-carotene and β-carotene content than the other group were high. In other words, increase the amount of fat is conducive to increased absorption of carotenoids.

Please note that the Philippines study for some time by eating vegetables are cooked vegetables; while the U.S. study for some time by using a raw vegetable. The researchers said that this was probably the key differences between experimental results.

Because boiling, frying and other heat treatment will destroy the structure of cells, so carotene more easily from the cells of the chloroplasts, the organelles such as colored body is released. There had also been reported in the literature, if the vegetables can be cooked, or the direct use of pure-carotene added to food products, you only need 3-5 grams of fat can be achieved effectively promote the absorption effect.

In short, the integrated correlation reported in the literature, has been the following basic conclusions:

An absorption of dietary carotenoids, that the oil did not not work.

2 should carotene and other carotenoids, fatty substances into the small intestine among the microspheres, which are the body effectively absorb, first of all they must contain only natural ingredients from the cells released, the appropriate heat treatment is necessary.

So, with the heating method to cook vegetables, so that softened the cell wall, the release of the contents, and perhaps more important than put in more oil.

3 If the soft cooked vegetables, so carotene can effectively release, then to absorb carotene, does not necessarily require large quantities of fat intake.

In other words, if we Zhuo cooked spinach, then add a little sesame oil to cold and they can very well absorb carotene, which does not need to spend a lot of oil to fry.

4 After a period of time intake of other fat-containing snacks and so on, will also promote the absorption of carotenoids in food. The study found that staying in the intestine in the intestine carotene could wait until the arrival of new fat, and then, together with the fat emulsion to form microspheres, which is absorbed.

5 If the vegetables have not been cooked soft, with raw way, rely on teeth to chew, then the absorption of carotenoids on the need for more fat to help.