last week, with the teacher gave me one She personally produced box carrot silk, Spice seasoning used after a very unique taste. Both carrot flavor, but also has a strong smell, the two complement each other.
husband eating this tasty carrot silk, suddenly ask the sentence: This carrot silk are fried or salad of? Have not seen one of the oil ah? If it is cold, it can absorb the carotenoids吗?
This really is a bad one to answer. In theory, the carotenoids are required to help absorb the grease. But the question is, How much oil do enough? Wang necessary food dishes inside the oil吗? Now advocate less cooking oil discharge, it will not affect the absorption of carotenoids do? Have, if only heating oil do not mix, the outcome will be the same?
answer this question, not an authority on touch嘴皮under嘴皮can answer. Scientific matters, it is best to use research data to speak. So I rush to check the information found separately in 2007 and 2004, two studies published in the literature carotenoid absorption.
first reported in the literature in the Philippines, a study conducted among children. These children are divided into three groups, give them a meal rich in carotene intake of cooked vegetables, but one of a small number of oils and fats, only meals 2,5 and 10 grams of fat. This is a veritable "no water" ah meals. Beijing residents now want to know the average daily fuel consumption is as much as 83 grams, the speculation on a menu with 30 grams of oil abound home. However, the children will eat at a meal containing fat snacks, daily total fat intake is 21 grams, respectively, 29 grams and 45 grams, which is equivalent to day energy intake of 12%, 17% and 24% . This ratio compared with that in the U.S. urban-dwellers, or seems too low, because we have generally exceeded 30%.
At the same time, researchers kids Detect blood carotene and vitamin A content of the Change. The results showed that, regardless of which group, the blood carotene and vitamin A content increased, but did not increase significantly.
Another study conducted at the United States have come to different conclusions, to the subjects to eat vegetable salad , a group containing 28 grams of fat to the salad dressing mix, and the other group contains 6 grams of fat to the salad dressing mix. The results showed that eating 28 grams of fat salad dressing of blood were found in the group, α-carotene and β-carotene content than the other group was significantly high. In other words, the increase in the amount of fat to increase the absorption of carotenoids.
(- I can not help but have a feeling : foreigners mixing a salad dressing on the use of 28 grams fat, enough to warn some of the ladies who love salad: green salad is not a low-fat foods. standard mayonnaise containing 80% fat, fix, provided by a green salad fat cooking is even higher than the quantity, and the mouth of vegetables to eat much less than cooking ...... you stray from the point a bit.)
Please note that the Philippines study, eat the vegetables are cooked dishes; and the United States study, using raw vegetables. Researchers said that this is likely to differences in experimental results is the key. Since cooked, fried, such as heat treatment will destroy the structure of cells, so that carotene from the cells more vulnerable to the chloroplast, non-ferrous metals, such as cell body release. Some studies have also reported previously, if the vegetables can cook, or the direct use of pure carotene add to food products, then only 3-5 grams of fat necessary to achieve the effective promotion of the absorption effect.
In short, General literature reports, have been following some basic conclusions:
; 1 absorption of carotenoids in food, that the oil did not do.
2 to carotene and other carotenoids fatty material into the small intestine among microspheres, which was the human body effectively absorb, first of all, they must put the raw materials from plant cells released from, the appropriate heat treatment is necessary. Therefore, using the heating method to cook vegetables, the soft wall, the release of contents, perhaps more than many oil discharge is even more important.
3 if the soft-cooked vegetables, so that the release of carotenoids can be effective, then to absorb carotene, does not must simultaneously required substantial fat intake. In other words, if we put cheuk cooked spinach, then add a little sesame oil to cold, as is well positioned to absorb one of the carotenoids, does not need to take a lot of oil is used for speculation.
4 thereafter over a period of time of intake of other foods containing fats and so on, will also promote food carotene absorption. The study found that remain in the intestinal tract of carotenoids can be mesocaval until the arrival of the new fat, and then with the fat emulsion with the formation of microspheres, which is absorbed.
5 If the vegetables have not been cooked soft, using raw mode, only the teeth to chew, then the absorption carotene on the need for more fat to help.
References:
1 Ribaya-Mercado JD, Maramag CC, Tengco LW, et al. Carotene-rich plant foods ingested with minimal dietary fat enhance the total -body vitamin A pool size in Filipino schoolchildren as assessed by stable-isotope-dilution methodology. American Journal of Clinical Nutrition . 2007 ; 85: 1041 - 1049
2 Brown MJ, Ferruzzi MG, Nguyen ML, et al. Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection . American Journal of Clinical Nutrition . 2004; 80:396-403
No comments:
Post a Comment