Since ancient times, the Chinese people's idea of ??"harmony between man and nature" has been reflected in every aspect of life. 24 Changes in solar terms also affect people's clothing, food, housing, and transportation. An ancient saying goes: Eat flowers in spring, leaves in summer, fruits in autumn, and roots in winter. "Root vegetables" such as radish, lotus root, potatoes, and yams have lower pesticide residues than other vegetables and are often safer.

In autumn and winter, a large number of seasonal root vegetables are on the market. At this time, root vegetables are fresh, cheap, and can be stored well. Therefore, autumn and winter are a good time to eat root vegetables. Next, let’s take a look at the nutrition of common root vegetables.

■Radish

After the cold dew, the autumn weather is strong and eat more root foods

As the saying goes: "Eat radish in winter and ginger in summer, and you won't need a doctor's prescription for a year." ". Radish, known as "little ginseng" among Chinese people, can be said to be one of the best products in autumn and winter. Eating it raw can not only aid digestion and increase appetite, but can also remove greasiness and smooth digestion. If it is combined with other foods to make dishes, it also has different effects. There are many varieties of radish, including white skin, red skin, green skin, red heart, white heart, as well as round, long and other varieties, but this does not include carrots. It is suitable for both raw and cooked consumption. It tastes pungent and cold when raw and sweet and slightly cool when cooked. It has high nutritional value and medicinal value. In order to praise the radish, a poet of the Yuan Dynasty wrote a poem like "cooked food is as sweet as taro, raw food is as crisp as pear". At the same time, the famous medical scientist Li Shizhen also highly praised radish and advocated eating it with every meal. He mentioned in the "Compendium of Materia Medica" that radish can "reducing qi, eliminating grains, neutralizing and removing evil heat".

Radish has a unique spicy taste. Eating it raw can help digestion, strengthen the stomach, and increase appetite. After eating greasy food such as meat, eating radish raw can relieve greasiness and make the abdomen comfortable; eating sweet potatoes can relieve stomach acid. When you feel full and have heartburn, eating raw radish or chewing salty radish can help relieve food and smoothen the gas. At the same time, raw radish can also promote bile secretion and help digest fat.

In addition, radish is one of the main raw materials for pickles, kimchi, and dried vegetables. Its nutrients include glucose, sucrose, fructose, pentosan, crude fiber, vitamin C, minerals and a small amount of crude protein. In addition, it also contains a variety of amino acids.

It is worth mentioning that people are accustomed to peeling off the skin of radish when eating radish. However, 98% of the calcium contained in radish is in the skin, so it is best to eat radish with the skin on. Of course, although radish is good, there are some taboos when eating it. Because radish has a pungent taste and is cold in nature, people with spleen and stomach deficiency, inability to digest food, or weak constitution should eat less; radish breaks Qi, so do not eat it after taking ginseng, raw and cooked rehmannia, polygonum multiflorum and other tonics, otherwise it will affect the efficacy of the medicine. In addition, because eating raw radish produces more gas and is not good for ulcers, patients with such diseases should eat less.

■Yam

Eat more root foods after the cold dew in autumn

At the Beijing Olympics, the amazing speed of Jamaican athlete Usain Bolt made people excited Guess the source of their abundant physical energy. When talking about the reason why his son can run so fast, Wellesley Bolt, the father of "Flying Man" Bolt, wants to thank the most for the yams in his hometown. In Trelawny, Bolt’s hometown, tens of thousands of kilograms of yams are exported from here every year. "He grew up eating yams, and yams gave him the strength he has today," Wellesley recalled.

Yam is both a traditional Chinese medicine and a delicacy. It is a nourishing treasure that everyone is familiar with. Studies have shown that the content of B vitamins in yam is several times that of rice, and the mineral potassium content is extremely rich. More importantly, yam is rich in a variety of biologically active ingredients, including yam polysaccharides, mucus proteins, saponins, allantoin, dehydroepiandrosterone, etc.

Jia Shiqi and others from the Henan Institute of Traditional Chinese Medicine found through research that the oligosaccharides in yam have a good immune-enhancing effect. The bioactive substances in yam have good anti-aging effects, which can improve the proliferation of animal immune cells and delay the aging of the thymus.

Yam mucus protein can improve the immune function of animals and improve cardiovascular function. The dehydroepiandrosterone contained in yam can also strengthen immune function, improve memory, calm sleep, delay skeletal muscle aging, Prevent arteriosclerosis and other anti-aging effects.

The mannan in yam is a kind of hemicellulose that can be dissolved in water. It can absorb water and swell 80 to 100 times. After eating, the volume in the stomach increases and it is easy to produce a feeling of fullness; among them Mucin can also lower blood cholesterol, prevent lipid deposition in the cardiovascular system, and help prevent arteriosclerosis.

In addition, yam has an auxiliary effect on diabetes. In addition to easily producing a feeling of fullness and helping to control food intake, mannan can also improve sugar metabolism and improve insulin sensitivity. Due to the high starch content in yam, when eating yam, it is best to use yam to replace part of the staple food, that is, to appropriately reduce the amount of staple food, especially for people with diabetes, to avoid the problem of excess energy.

■Kohlrabi

After the cold dew, the autumn mood is strong and eat more root foods

Kohlrabi is also called Wangmanqing, Zhilian, and kale head. It is the root of cabbage. One kind, scientific name is kohlrabi. Kohlrabi is a vegetable between kohlrabi and cabbage. It has smooth and tender leaves, swollen spherical stems, obvious leaf marks, and green, white or purple skin. It is cultivated in spring and autumn.

Kohlrabi can be stir-fried or eaten raw. I remember when I was a child, my family would buy some kohlrabi every winter. Especially in the days when food was scarce, a small plate of shredded kohlrabi in winter was crisp and refreshing, leaving endless aftertaste. . It is rich in vitamin C, up to 41 mg per 100 grams, which is much higher than apples, pears, grapes and other fruits. Kohlrabi also contains a large amount of potassium, which is very beneficial to the human body.

Traditional Chinese medicine believes that it is cool in nature, sweet and pungent in taste, and has the effects of widening the chest, relieving phlegm, resolving coughs, sobering up alcohol and reducing fire, clearing the mind and improving eyesight. Squeezing its fresh juice and taking it has a therapeutic effect on stomach diseases. Long-term consumption of kohlrabi can also promote the healing of gastric and duodenal ulcers.

■Lotus root

After the cold dew, the autumn mood is strong. Eat more root foods

During the Xianfeng period of the Qing Dynasty, lotus root was designated as an imperial tribute. Because it has the same pronunciation as "even", lotus root is eaten as a folk custom to wish for a happy marriage, and because it emerges from the mud and remains unstained, it is regarded as a symbol of clean and honest personality together with the lotus. Lotus root is the enlarged part of the underground stem of lotus root, which belongs to the Nymphaeaceae family. Lotus root is mainly distributed in the Yangtze River Basin and southern provinces and can be harvested in autumn, winter and early spring.

The lotus root is short cylindrical, with a thick, smooth outer skin that is off-white or silvery gray, and a white interior; the center of the node is enlarged, with several pores of different sizes inside, arranged symmetrically; the body is heavier, Crisp and tender. The lotus roots cultivated for consumption in my country can be divided into two categories: the first category is lotus root seeds. Its rhizome is fat, with white skin, crisp and tender flesh, sweet taste, high yield, and few lotus seeds; the second type is lotus species, the lotus is smaller, the flesh is slightly gray, and the quality is poor, but it has many fruits and is mainly harvested. Collect lotus seeds. As a vegetable, lotus root is mainly used. Lotus root is slightly sweet, crisp, and very refreshing. It can be eaten raw or cooked, and its medicinal value is very high. It is a good food and nourishing treasure for the old, young, women, children, and the weak and sick.

Lotus root has the following therapeutic effects:

Clearing away heat and cooling blood: Lotus root is cold in nature, has the effect of clearing away heat and cooling blood, and can be used to treat thermal diseases; lotus root tastes sweet and liquid, It is especially beneficial for those with fever, thirst, epistaxis, hemoptysis, and bleeding.

Laxative, antidiarrheal, spleen and appetizer: lotus root contains mucus protein and dietary fiber, which can combine with cholates in the human body, cholesterol and triglycerides in food, so that they can be excreted in the feces. Thereby reducing the absorption of lipids. Lotus root exudes a unique fragrance and also contains tannins, which can strengthen the spleen and stop diarrhea. It can increase appetite, promote digestion, appetize and strengthen the body, and is beneficial to the recovery of health for those with poor appetite and loss of appetite.

Benefiting blood and promoting muscle growth: Lotus root has high nutritional value and is rich in iron, calcium and other trace elements. It is also rich in plant protein, vitamins and starch. It can obviously replenish qi and blood and enhance human immunity. effect. Therefore, Chinese medicine says: "It mainly nourishes the middle and nourishes the mind, and replenishes qi and strength."

Hemostasis and dispersing blood stasis: Lotus root contains a large amount of tannic acid, which has the effect of constricting blood vessels and can be used to stop bleeding. Lotus root can also cool the blood and disperse blood. Traditional Chinese medicine believes that it can stop bleeding without leaving blood stasis, and is a good food therapy for febrile disease.

In addition, Pan Ling and Li Deliang from the Natural Medicine Research Institute of Yunnan Baiyao Group Co., Ltd. evaluated the effects of lotus root residue, lotus root joints and lotus root buds on weight and fat reduction in adult obese rats. Through experiments, it was found that lotus root joints and lotus root buds can reduce the weight of rats; intra-abdominal fat mass also shows a decreasing trend; lotus root joints can also significantly prevent the increase in blood insulin in nutritionally obese rat models and improve their insulin sensitivity index. . This experiment reminds us that lotus root is helpful in preventing obesity and diabetes.

■Potatoes

Eat more root foods after the cold dew in the autumn mood

In the "Dietary Guidelines for Chinese Residents" compiled by the Chinese Nutrition Association, Article 2 It is recommended that ordinary people "eat more vegetables (vegetable foods), fruits and potatoes." Among the top ten healthy foods recommended by the United States Department of Agriculture a few years ago, potatoes were also among the top.

Usually tuber foods include potatoes, sweet potatoes, taro, etc. When many people mention potatoes, they think that potato foods have no value except that they contain a lot of starch. In fact, this is not the case. Although the starch content of potatoes is higher than that of ordinary vegetables, they are truly low-fat and high-fiber foods. Potatoes contain almost no fat, but are very rich in dietary fiber, which has a good effect on promoting gastrointestinal peristalsis and preventing constipation. Moreover, potatoes are a typical high-potassium and low-sodium food. Their potassium content is so high that it puts many fruits to shame. As far as vitamins are concerned, potatoes not only contain vitamin C, which is not found in food, but are also rich in a variety of B vitamins. The polyphenols in potatoes also have good antioxidant and cardiovascular disease prevention effects. .

However, if you want to take advantage of potatoes, it is best to eat them as a staple food. When eaten as a staple food, there is no need to add salt, sugar, or oil, and their original nutritional advantages can be brought into play. At the same time, as a staple food, potatoes have a slower rise in blood sugar than rice and white noodles, and have a strong satiety effect, which can help prevent obesity and diabetes and help control blood pressure. By replacing grains with potatoes, the total amount of starch per day will not only not increase, but may also decrease; but the vitamin intake will be greatly increased, with more fiber and more minerals, which will improve the nutrition of the day. Quality, goes a long way.

This is pretty good.

Agree0| Comment