Lotus is a common food on the table, but there are many questions about its nutritional value and its digestive impact. According to modern nutritional tests, 15. 5 g carbohydrates, 4. 1 g diet fibres and 53 mg vitamin c - almost twice as much as citrus. However, many do not know how high the starch content (about 12 per cent) in root vegetables is, in combination, a combination of “intestinal lubricant” and possibly “indigestion assassins”, which is critical to how to eat。
"duality" of dietary fibres: not as much as possible
There are two types of dietary fibre in the lichen: soluble (if compared to glue) and insoluble (e. G. Cellulose). It has been found that soluble fibres enter the intestinal tract and are decomposed into short-chain fatty acids, which can help intestines to “strength” the useful fungus in the intestinal tract; on the other hand, too much food may affect the intestinal own lubrication function. In addition, the “garments” near the lichen skin contain a lot of acidic acid, which is why it may be constipated。
The starch's "conversion magic": it's a big difference between ripening
The small amount of starch particles, with a diameter of only one third of potato starch, makes it easy to boil (paint) and to digest it completely. The diet is warm and warm because the starch is not fully gelized; and after the stew, the starch structure changes (alphaization), the blood sugar generation index (gi) rises from 45 to 70, and the sugar rises faster. The study also confirmed that anti-resisting starch (which is not easy to digest) can be reduced after the soup, with special attention to diabetics and indigestion。
The chinese doctor said "hot": different ways to eat
Traditional chinese medicine considers it to be “basic cold, familiar hot”. Modern studies have found that the polyphenol oxidation enzymes in lianchi are the most active at 60°c, which coincides with the chinese doctor's expression of “preparation for a healthy spleen”. However, if a man with a cold temper eats well, he does not exceed 200 grams per day, as there are about 8 per cent of the cold substances (mainly no edible acid derivatives) in the curing。
How do different people eat? Look at this
Healthy adults eat 200-300 grams per day and are advised to use “screeching” so that the ratio of diet fibre to starch is one to three, which is most suitable for body absorption. If you're indigestion, you'll be able to take the soup first, remove the slag from the juice, and then the sugary body will not overburden your stomach. Diabetes do not exceed 100 grams per day, and chromium-containing diets can increase insulin sensitivity. The little friend suggested making mud (preserve skin nutrition) with a little lemonade to prevent constipation due to acid。
The effect of cooking is enormous: what is the difference between steam, cooking and bombing
Nutritional retention rates vary widely among different cooking methods:
Compatibility and detail: good and bad lists
Foods suitable for matching: soybeans (composed with egg amino acid), ginger (cyanide cold), black sesame (better absorbing calcium and iron); and cold seafood (which increases the spleen and cold stomach), acid-containing fruits (e. G. Tomatoes, easier to constipate). Recent studies have also found that co-eating with coarse grains with vitamin b1 can increase starchase activity by 23 per cent, such as fine rice porridge。
Early warning signal: adjust these after eating
If this happens after eating, it has to be adjusted immediately:
After two hours of eating, the stomach swells (probably the starch is not digested, producing too much gas); ingestionable fibres are present in the urine (showing an imbalance in the intestinal herbs); and the blood sugar is highly volatile (4. 1 per cent of the sugar content is invisible). Let's not eat it, let's eat some warm food like porridge to fix the stomach, and then recalculate the intake。
In general, lotus is a well-nourished diet, but eating is more important than eating more. Food mixes, according to their own body sizes, can make the nutrients work, feed and not hurt。
