In 20 12, the World Health Organization ranked vegetables that people often eat, and corn ranked first [1]. Today, Pan Xiao will introduce you to the longevity food around you-corn.
Fresh corn is sweet and juicy. Every 100g corn can provide nearly 300mg of calcium [2], which is almost the same as that contained in dairy products. Rich calcium can lower blood pressure.
Replacing a part of staple food with fresh corn can supplement B vitamins and dietary fiber lost from staple food, which is helpful to promote digestion, prevent constipation and control weight.
Natural vitamin E in corn has the functions of promoting cell division, delaying aging, lowering serum cholesterol, preventing skin lesions, relieving arteriosclerosis and brain function decline.
There are many colors of corn because of the influence of anthocyanins, carotene and other pigments.
Different colors of corn also have different advantages in nutrition:
yellow maize
Rich in lutein and zeaxanthin, it helps to reduce the chance of macular degeneration and protect vision.
white maize
The content of resistant starch and dietary fiber is high, which makes you feel full instead of staple food and is beneficial to weight control.
Purple corn
Anthocyanin is rich in content and has strong antioxidant capacity, which helps to delay aging.
The taste of corn is also different, which is mainly determined by starch content.
sweet corn
It is rich in water, vitamin C and soluble sugar, but low in starch.
waxy corn
The taste is sticky, the sugar rises faster, and diabetics eat less.
corn
High amylose content and high crude fiber content, suitable for dieters.
Cooked sweet corn, with a sugar index of 55, is a food with a rapid increase in sugar. Don't eat too much, but corn is not as "coarse" as you think.
"Lose weight and control blood sugar.
Pan-suggestion
1. Cooked corn can be eaten as a meal. Pay attention to the amount of corn you eat.
2. Try to choose coarse ground corn residue without glutinous rice, and don't cook it for too long.
Some people eat corn carelessly, and often leave a lot of corn germ, which is actually the most nutritious essence of corn. Corn germ contains 86% unsaturated fatty acids [3], trace elements such as zinc and selenium, and rich vitamin E.
So everyone must chew slowly when eating corn next time, and don't lose the essence!
Finally, every time I finish eating corn, I will always see it in the toilet. It's actually just the outer layer of corn kernels. If it is really unacceptable, just chew while eating.
Don't worry, eat slowly.
References:
[ 1]/ZT/swyyzlyaq/shxts/68228 . html
[2] nutritional value of corn [J]. Agricultural science and technology and information, 2012 (11): 26-26.
[3] Ren Tingting and Li Shuguo. Nutritional and health value of corn germ and its food research and development [J]. Grain processing, 20 12(2).