Fans often ask Teacher Gu: "What foods can eat to fight inflammation?"
"Anti -inflammatory" is a topic that many people care about.In various anti -inflammatory components, some ingredients are very sensitive to heat. Foods rich in these ingredients are best to eat raw, so that the effect of anti -inflammatory effect is good.I will sort out this article 8 recommended foods for raw food to see a few of you love to eat raw.
1. Roll cabbage, Chinese cabbage, radish
▲ ▲ ▲ ▲Figure: Photo.com
They are all rich in sulfid glycoside .Flames of isoocyanic acid.However, glucosol, mustard, and isoocyanate are afraid of heat, and heating will reduce the amount of isoocyanate.[1]
So cabbage, Chinese cabbage, and radish suggest that you eat raw.
Among them, the cabbage cabbage with salad sauce or cold sauce is very delicious, so dont stir it anymore.You can try it.
▲ Figure: Cold mixing cabbage
Cabbage is still rich in vitamin C. If the cabbage bought is tender, it is not old leaf. It really recommends you cold mixing .It is particularly refreshing. In winter, a big dish is made.
▲ Figure: hemp sauce mixed cabbage
Radish and cherry radish are included. Except for directly, slices or pieces, use raw soy sauce, vinegar, fresh peppers, garlic slices. It is particularly appetizing on the same day.
▲ Figure: Cherry radish directly to eat
What about other Cross Flowers?For example, kale, vegetables, broccoli, cabbage, rapeseed, these vegetables are really unpalatable, so dont embarrass ourselves.
2. Purple cabbage
Net
It is rich in anthocyanins , and anthocyanins are very poor at 60 ° C or above, which will quickly degrade [2, 3]Essence
Hoganin is water -soluble. When simmered water, steam or stir -fry, it will also be dissolved in part of water loss. Many families are fried purple cabbage.There are more anthocyanins than steaming, cooking, and microwaves. The purple cabbage is fried for 3 minutes, and the loss of anthocyanins is as high as 56.96%.[4]
In addition, purple cabbage is also rich in sulfur glucoside, which is also suitable for raw eating.Besides, when the purple cabbage is cooked, it often becomes blue and does not look appetite, so it is strongly recommended to eat raw.
▲ Figure: Eat the purple cabbage
3, green pepper, color pepper
▲ Figure: Photo.com
> Vitamin C , vitamin C is afraid of heat, and their rich rhinoplasses are also afraid of heat. This is a type of flavonoids and antioxidant and anti -inflammatory.Studies have found that at a temperature of 90 ° C, the loss of ingxin is greater than 45%.When heating to 110 ° C, the content of rhinoceroscin decreased by more than 80%.[5]
We usually cook this temperature at this temperature, So green peppers and color peppers are still not fried, eat it directly, I like it very muchEat raw, how about you.
▲ Figure: Eat raw pepper
4.>
Onion is rich in 槲 素 .The heat is also soluble in water [6], so it is best to eat onion raw.
But the rich sulfur -containing compounds rich in onions make it very spicy, especially purple onions, so you can use it as a side dish in cold dishes to put less.
5. Celery
▲ Figure: Photo.com
Celenial and Wulitin rich in celery are flavonoids. They will degrade in weak alkaline environments [7]Like our tap water is weak alkaline.
So the way to cook after boiling water will reduce these anti -inflammatory ingredients. Eating raw can get more anti -inflammatory components. Of course, you are used to eating raw celery.
6, peanuts
The red skin of peanuts original flowers and resveratrol are anti -inflammatory, but they are all afraid of heat. After heating, the resveratrol in peanuts will change into a cosmetic type with low physiological activity, [8] So peanuts are best to eat raw.
7, Sesame
▲ Figure: Photo.com
Wyin -type compounds rich in Sesame can be anti -inflammatory, but it will degrade at a higher baking temperature, [9] so sesame is bestEat raw, you can sprinkle in Salary or clip into sandwiches.
8, linseed oil, perilla oil
Both of them are rich in α-Linery is a anti -inflammatory component.Not only does cardiovascular health play an important role, but also the preface to synthesize physiological activity such as DHA and EPA, which helps the development and health of the brain, nerves and retinal.
But it is easy to oxidize at high temperature, so these two oils are best used to cool.
The last thing to say is:
It is rich in various anti -inflammatory ingredients. Naturally, it is better to eat raw. It really does not recommend deep processing such as dried fruits, jams, and cans.
References:
[1] Baenas, n.; Marhunda, J.; García-Viguera, C.;.; Moreno, D.A. Influice of Cooking Methods on Glucosinolates and Isothiocyanates Content in NOVEL CRUCIFEROOS. Foods 2019, 8, 257. .3390/Foods8070257
[2] Xu Qing, Wang Daobo, Liu Guohua, et al.. Research progress of the stability of anthocyanins and improvement methods [J]. Food research and development, 2020, 41 (7): 7.
[3]] Zhu Zhenbao, Wu Yuanfang, Yi Jianhua. Research on pigment stability stability stability of purple glyphs and blue flowers [j]. Grain and oil, 2011 (10): 4.
[4] Chen Jingqiu. The impact of cooking method on purple cabbage antioxidant and sulfid glucoside [D]. Zhejiang University, 2018.[5] https: //ifst.onlinelibrary.wiley.com/Doi/ABS/10.1111/JFPP.13203
[6] Pourzand A, Tajaddini A, PiRouzpanah S, Asghari-Jafarabadi M, Samadi N, OSTADRAHIM I ar, sanaatZ. Associations BetWeen Dietary Allium vegetables and Risk of Breast Cancer: A Hospital-Based Matched Case-Control Study. . Doi: 10.4048/jbc.2016.19.3.292. EPUB2016 SEP 23. Ericum in: J Breast Cancer. 2018 Jun; 21 (2): 231. PMID: 27721879; PMCID: PMC5053314.
[7] Hostetler Gl, RIEDL KM, Riedl KM,SCHWARTZ SJ. Effects of Food Formulation and Thermal Processing on Flavones in Cerry and CHAMOMILL. em.2013.04.051. EPUB 2013 APR 25.PMID: 23790931; PMCID: PMC3850025.
[8] Shi Xianmin, Yan Zemin, Xie Jinghong, etc.Chemical Industry, 2011, 41 (3): 4.
[9] Gerstenmeyer E, Reimer S, Berghofer E, et al. Effect of thermal Heating on some lignans in Flax Seeds,sesame seeds and rye [j].
