It is not difficult to see such a situation in life: the selected food also belongs to healthy food, but the health benefits obtained are quite different, sometimes even worlds apart. What is the secret? There are many reasons, but whether the diet is scientific is also very important. Therefore, men should also pay attention to whether the diet is scientific.
1. Raw and cooked foods have their own secrets. Take tomatoes as an example to illustrate here. Tomato is one of the healthy foods recommended by scientists, and its rich lycopene plays an important role in preventing cardiovascular and cerebrovascular diseases and even cancer.
There are two ways to eat, raw food and cooked food, each with its own magical function. Besides, raw food has a strong antithrombotic effect and is of great value in preventing myocardial infarction and cerebral infarction. Generally, it is enough to eat one raw food a day. If you drink tomato juice, it is best not to exceed 250 ml, and it is better to eat it in the morning. The secret is that blood is easy to coagulate when there is water shortage in the morning, and tomatoes can replenish water, clear blood, juice or make salad, which will be an effective antithrombotic "specific medicine".
But if you want to get more lycopene and enhance the anti-cancer effect of tomatoes, cooked food is better. The researchers heated tomatoes to 88℃ for 2 minutes, 15 minutes and 30 minutes respectively. The content of trans lycopene increased by 54%, 17 1% and 164% respectively, and the content of cis lycopene increased by 36%, 17% and 35% respectively. According to the observation of 48,000 men, experts from Harvard University found that eating 10 plate of cooked tomatoes every week can reduce the incidence of prostate cancer by 50%.
2. Only when the food is well matched can its effect be brought into play. Tofu is one of people's favorite vegetarian foods, which has remarkable health care function. However, the health care function of tofu lies in its clever collocation. It turns out that the nutritional value of protein in food depends not only on the quantity of protein, but also on the type, quantity and proportion of amino acids contained in protein. The more appropriate the proportion, the higher the nutritional value of protein. Although there are many protein tofu, some amino acids (such as methionine) are low in content, which is called incomplete protein in medicine, so its nutritional value is greatly reduced. If you cook tofu with meat, fish head with tofu, eggs with tofu, etc. And add amino acids such as methionine, the nutritional value will double.
In addition, tofu and foods rich in vitamin D can promote the absorption of calcium. There is a simple reason. Tofu is a "rich mineral" of calcium, but the absorption rate and utilization rate of calcium are low when eaten alone. Once cooked with foods rich in vitamin D, such as ribs and fish-head tofu, the absorption and utilization rate of calcium in tofu can be increased by about 20 times due to the addition of vitamin D.
In addition, tofu also has defects, such as a substance called saponin, which can accelerate the excretion of iodine in the human body. In other words, eating tofu often has the hidden danger of iodine deficiency. If you can add iodine-rich foods, such as kelp and laver, to tofu, it will be the best of both worlds. Having said that, you should understand how important it is to find a good "partner" for tofu.
3. The same food is eaten in different ways, mainly for the same food, and the eating method should be arranged according to its characteristics. Radish is known as "Talim", and its health care effect can be seen. However, different kinds of radishes should be eaten in different ways.
Let's start with white radish. Raw chewing is the most scientific. Because amylase and vitamin C in white radish are not heat-resistant, they will be destroyed when the temperature exceeds 70℃, thus weakening the nutritional value. More importantly, white radish is rich in interferon inducer, which is a secret weapon for human body to resist many diseases including cancer, but the biggest weakness of this secret weapon is its fear of heat. Only when eaten raw can you directly contact mucosal cells, stimulate the digestive tract to produce interferon, and then protect the digestive tract from canceration.
On the other hand, carrots are easier to cook. First of all, the essence of carotene contained in carrots is fat-soluble, only soluble in fat and insoluble in water. If eaten raw, more than 70% of carotene cannot be absorbed. If you cook with oil, the absorption and utilization rate will be greatly improved. The research data showed that the preservation rate of carotene was about 79% when carrot slices were fried in oil, increased to 865,438+0% when fried in oil, and soared to over 95% when carrot slices were stewed with seasoned meat. If carrots are cooked and mashed to eat, the absorption rate of carotene will be 4 ~ 5 times higher than that of raw carrots. Because there are hard-walled cells in carrots, cooking helps the cells to "demould" and is more conducive to human health.
In addition, people who love to drink should not regard carrots as a snack. American food experts remind people that carotene rich in carrots enters the human body together with ethanol, which will produce toxins in the liver and induce liver disease. Therefore, carrots should not be used as appetizers, and don't drink alcohol immediately after drinking carrot juice.
There are also some common foods that you should pay attention to every day.
1. Cooking and burning corn will increase disease-resistant substances. Food science and technology experts at Cornell University in the United States said that whether it is corn paste, steamed corn or roasted corn, cooked corn can release healthy nutrients, greatly reducing the risk of heart disease and cancer.
First of all, although vitamin C was lost, burning retained the antioxidant activity of corn. Secondly, cooked corn can release a phenolic compound, medically called ferulic acid, which can fight cancer. It exists in the insoluble fiber of corn and binds to the cell wall. Ferulic acid will increase greatly after continuous high temperature cooking of corn.
2. Bananas focus on eating cooked bananas, which are nutritious, refreshing and have the effect of losing weight. Suitable for all ages. Pay attention to three points when eating: first, it is best to eat with milk and dairy products, which is easier to digest; Second, don't eat with staple food, and don't enjoy with vegetables or other fruits, because they can't be well integrated, which will bring heavy digestive problems; The third is to eat bananas when they are ripe, which is good for digestion. Some people will feel flatulence after eating bananas. One of the reasons is that many bananas are still raw when they are picked, and bananas during ripening may bring discomfort to people's digestive system.
Vegetables and peanuts are the best food. Cauliflower, also known as cauliflower, is listed as the "fourth child" among the American 10 kinds of healthy foods. It goes without saying that it is nutritious and has the function of preventing cancer. According to the report of American Cancer Society, cauliflower and Chinese cabbage have the best anticancer effect among many fruits and vegetables.
But in order to get the best anti-cancer effect, first, it must be eaten raw, not cooked; Second, it is sufficient, about 1000 grams per day; Third, try to chew slowly when eating, which is conducive to the absorption of nutrients. Wash cauliflower before eating and soak it in salt water for a few minutes to remove cabbage worms and residual pesticides.
4. Peanut cooking is excellent. Peanut is rich in nutrition, containing many vitamins, lecithin, amino acids, choline, oleic acid, stearic acid and palmitic acid. There are also many calories, much higher than meat, 1 times higher than milk and four times higher than eggs.
There are many popular ways to eat peanuts, but many of them are unscientific. If fried, fried or directly fried with fire, the nutrients in peanuts are greatly lost. In addition, peanuts themselves contain a lot of vegetable oil. When steamed at high temperature, it will turn the sweetness of peanuts into dryness and heat. People who eat too much, eat for a long time or are weak will easily get angry. Therefore, whether from the protection of nutrients, health care and taste, it is better to boil water. Boiled peanuts are tepid, moist, rotten in the mouth, easy to digest, suitable for all ages. If we can add some Chinese medicines properly and cook them together under the guidance of Chinese medicine, the effect will be better.
5. It is better to soak mushrooms. Mushrooms have attractive aroma and tender meat. They are high-quality alkaline foods, which can adjust human body fluids to a weakly alkaline state required by physiology. Regular consumption can enhance the body's immunity and get anti-cancer effect. However, fresh mushrooms are not delicious, and the secret is that they have no umami taste. The umami taste is accumulated in the process of artificial drying due to the constant action of enzymes.
Let me tell you a little trick. First, soak dried mushrooms in warm water at about 30℃ for half an hour. When all the mushroom lids are soft, pick them up immediately and squeeze them dry before cooking. It tastes particularly delicious. If a small amount of sugar is put in the water during soaking, the loss of delicious ingredients in mushrooms can be reduced due to osmotic pressure. In addition, mushrooms can be dried in advance, and the pre-vitamin D- ergosterol contained in mushrooms can be converted into vitamin D after being irradiated by ultraviolet rays in the sun, which is beneficial to promoting the absorption and utilization of calcium by the human body and undoubtedly greatly improving the nutritional value of mushrooms.
6. What if the beans are not cooked well? Beans cooked for a long time still taste as hard as stones. Follow these steps to soften the beans!
(1) Soak the beans in water for one night.
(2) 1 ~ 2 hours, simmer until soft.
(3) The key point is to add water continuously in the process of cooking, so that the water can drown the beans 1 cm.
(4) After the beans are fully softened, sugar is added for 2-3 times. Don't add too much sugar at a time, it will increase the saturation pressure and dehydrate the beans.
Beans can cause flatulence because they contain indigestible oligosaccharides, which are sent from the small intestine to the large intestine, decomposed by bacteria, fermented into a large number of hydrogen, carbon dioxide and methane, and mixed to produce exhaust reaction. Methods: First, soaking in water for more than 8 hours can remove 75% ~ 90% of oligosaccharides; Second, add kelp when cooking beans. Kelp not only helps digestion, but also contains a variety of trace minerals, potassium and antioxidants. Third, don't add acidic seasoning to avoid hardening the beans.
7. Spinach is best eaten cold. American Time magazine once listed spinach as the second healthy food for modern people 10. The reason is that spinach is rich in various vitamins, among which carotene, folic acid, vitamin B65, 438+0 and vitamin B2 are higher. But experts believe that spinach contains a lot of oxalic acid, and excessive intake of oxalic acid may be harmful to health.
Oxalic acid in spinach mainly exists in the form of calcium oxalate and potassium oxalate. Calcium oxalate is insoluble in water and gastrointestinal fluids, will not be absorbed, and will not have much impact on human health. But potassium oxalate is highly water-soluble, so after spinach is cooked, a lot of potassium oxalate is dissolved in the soup. After potassium oxalate enters the body, it will form water-insoluble calcium oxalate when it meets calcium, which will precipitate in the digestive tract, hinder the absorption of calcium by the human body, and may also cause lithiasis. Experts believe that potassium oxalate is easily soluble in water, so it is not scientific to drink spinach soup directly with water. After adding water to spinach, pour out the soup and eat it cold. Drinking more water after eating spinach can also reduce the chance of calcium oxalate stones.
Scientific diet can make full use of food. Otherwise, the nutrition of food will either be destroyed, or it will not be brought into full play, and it will not play its due role.