One, the nutritional value of carrots

Carrots are a crunchy, flavorful, nutritious home vegetables, known as "small ginseng". Carrot is rich in sugar, fat, volatile oil, carotene, vitamin A, vitamin B1, vitamin B2, anthocyanins, calcium, iron and other nutrients.

Each 100 grams of carrots, containing about 0.6 grams of protein, 0.3 grams of fat, 7.6-8.3 grams of sugar, 0.6 milligrams of iron, vitamin A original (carotene) 1.35-17.25 milligrams of vitamin B10.02-0.04 milligrams of vitamin B20.04-0.05 milligrams of vitamin C12 milligrams of vitamin A, 150.7 kilojoules of calories. Also contains pectin, starch, inorganic salts and a variety of amino acids. Various varieties, especially the highest content of dark orange carotene. U.S. scientists have confirmed: eat two carrots a day, can make blood cholesterol reduced by 10% -20%; eat three carrots a day, help prevent heart disease and tumors.

⒈ carrots contain a lot of carotene

Carrots contain a large number of carotene, the molecular structure of this carotene is equivalent to two molecules of vitamin A, into the body, in the liver and the mucous membrane of the small intestine after the enzyme effect, 50% of which into vitamin A, have a complementary role of the liver and bright eyes, night blindness can be treated; carotene into vitamin A, vitamin A is a bone Vitamin A is an essential substance for normal growth and development, contributes to cell proliferation and growth, and is an element of growth, which is of great significance in promoting the growth and development of infants and young children. Vitamin A helps to enhance the body's immunity and plays an important role in the prevention of epithelial cell cancer. The lignin in carrots can also improve the body's immune mechanism and indirectly destroy cancer cells.

1) α-carotene

Experiments have proved that carrots contain α-carotene tumor cell inhibition ability is 10 times that of β-carotene, and it is very effective in preventing abnormal changes in DNA (deoxyribonucleic acid). As early as more than a decade ago, a study found that the higher the concentration of alpha-carotene in the blood, the lower the risk of heart disease in the subjects. According to a 14-year follow-up by CDC researchers, people with higher levels of alpha-carotene in their blood had longer life spans.

The foods with the highest levels of alpha-carotene are carrots. Pumpkins, oranges, and mandarins also contain high levels of alpha-carotene. alpha-carotene is not afraid of high-temperature steaming, and cooking carrots in broth, as long as you drink the broth with it, doesn't cause a significant loss of alpha-carotene. On the contrary, cooked food is more conducive to the absorption of various carotenoids, as long as a small amount of fat can achieve the effect of full absorption.

(2) β-carotene

Japanese scientists have found that β-carotene in carrots can effectively prevent pollen allergies, atopic dermatitis and other allergic diseases, and that β-carotene regulates intracellular homeostasis so that the body is less prone to allergic reactions.

Peake carrots contain plant fibers

Carrots contain plant fibers, absorbent, in the intestinal tract volume is easy to expand, is the intestinal tract in the "filling material", can strengthen the intestinal peristalsis, thereby facilitating the diaphragm wide bowel, laxative anti-cancer.

Carrots contain glucose-lowering substances

Carrots also contain glucose-lowering substances, is a good food for diabetics.

Carrots contain quercetin, kaempferol can increase coronary blood flow, reduce blood lipids, promote the synthesis of adrenaline, and thus have the role of antihypertensive strong heart. Carrots contain potassium succinate, which helps to prevent vascular sclerosis, reduce cholesterol and have the effect of lowering blood pressure. Folic acid in carrots can reduce the incidence of coronary heart disease. Hypertensive people drink carrot juice, have a very good effect on lowering blood pressure. Eat more carrots of the population, than eat less carrots of the population, heart disease cases almost 50% less.

Sunglasses lignin

Carrots contain lignin, an immune-boosting substance that improves the ability of human macrophages to reduce the risk of catching colds.

Be careful with the calories of carrots

The average calorie content per 100 grams of carrots is about 25 calories, which is relatively low and very suitable for weight loss, and carrots are rich in balanced nutrients, and a good sense of satiety, is a high water and fiber content of vegetables, and due to the ease of portability, and sometimes used as a substitute for fruit consumption.

Carrots have a relatively low calorie content and generally do not lead to obesity, as long as a little bit of exercise can be eaten carrots to consume the calories, such as daily walks, shopping, climbing stairs, etc. can be. But it should be noted that, even in weight loss, but also pay attention to nutritional balance, can not only eat carrots.

6. Pectin

Sun Yajun use of acid and ultrasonic method from the carrot residue extracted pectin, the results show that the use of ultrasonic method of extraction of pectin can greatly save the extraction time, and pectin has a better quality.

Second, edible efficacy

⒈ favorable health and longevity

Carrots have a phlegm, digestion, in addition to bloating and the role of the lower gas and wheezing. Relevant experimental results have proved that carrots in the α-carotene has the inhibition of tumor cells is 10 times more than β-carotene, but also on the prevention of abnormal changes in DNA (deoxyribonucleic acid) effect is also very strong. As early as more than a decade ago, a study found that the higher the concentration of alpha-carotene in the blood, the lower the risk of heart disease in the subjects. According to a 14-year follow-up by CDC researchers, people with higher levels of alpha-carotene in their blood had longer life spans.

The foods with the highest levels of alpha-carotene are carrots. Pumpkins, oranges, and mandarins also contain high levels of alpha-carotene. alpha-carotene is not afraid of high-temperature steaming, and cooking carrots in broth, as long as you drink the broth with it, doesn't cause a significant loss of alpha-carotene. On the contrary, cooked food is more conducive to the absorption of various carotenoids, as long as a small amount of fat can achieve the effect of full absorption.

Peak to prevent vascular sclerosis, lower blood pressure and reduce heart disease

Carotene contains quercetin, kaempferol can increase coronary blood flow, reduce blood lipids, promote the synthesis of adrenaline, and thus have the role of lowering blood pressure and strong heart. Carrots contain potassium succinate, which helps to prevent vascular sclerosis, reduce cholesterol and have the effect of lowering blood pressure. Folic acid in carrots can reduce the incidence of coronary heart disease. Hypertensive people drink carrot juice, have a very good effect on lowering blood pressure. Eat more carrots of the population, than eat less carrots of the population, heart disease cases almost 50% less.

3 Enhance immune function

Carotene can be converted into vitamin A in the body, which helps to enhance the body's immune function, and plays an important role in preventing epithelial cell cancer. Lignin in carrots can also improve the body's immunity and indirectly destroy cancer cells.

Sunglasses are good for the liver and eyesight

Carrots contain vitamin A and beta carotene, which have the ability to promote the production of photoreceptor pigments in the eye, and can prevent night blindness, strengthen the eye's ability to recognize colors, and also reduce eye fatigue and eye dryness.

Be careful with laxatives

Carrots contain plant fiber, absorbent, in the intestinal tract volume is easy to expand, is the intestinal "filling material", can strengthen the peristalsis of the intestinal tract, thus laxative anti-cancer.

Anti-allergic selections

Japanese food and nutrition scientists have found that beta-carotene in carrots can effectively prevent allergic diseases such as skin allergies to pollen and atopic dermatitis, and beta-carotene is also able to regulate intracellular balance and strengthen the body's ability to resist allergies, which makes the body less prone to allergic reactions.

Borrow beautiful face

A German study showed that carrots contain the antioxidant carotene, and people with high concentrations of antioxidants in their skin have significantly fewer wrinkles than those with low concentrations of antioxidants in their skin.

The prevention of colds and flu

Carrots contain an immune-boosting substance called lignin, which improves the body's ability to produce macrophages and reduce the number of colds and flu.

Three, nutritious recipes:

⒈ cold carrots

Instructions: 150 grams of carrots, 200 grams of mung bean sprouts, 50 grams of green onions, sesame oil, fine salt, sugar, vinegar, monosodium glutamate each moderate amount. Characteristics: Features: crisp and fresh.

Effects: cool the liver and brighten the eyes.

Practice:

(1) carrots, scallions peeled and cut into thin julienne strips; mung bean sprouts removed from the roots and washed, boiled in boiling water for 2 minutes to remove and drain.

(2) the sesame oil burned to 60% heat, burst incense onion, pour into the carrot silk, stir-fry a few times, to be cooled into the bean sprouts, add sugar, vinegar, monosodium glutamate seasoning that is complete.

peel leeks fried carrots

Main ingredients: leeks four two cut, yellow throat (yellow throat, the line is called the top of the bull's heart, is a cow's throat. The taste is more crisp, more for hot pot or cold.) , carrots each three taels cut into julienne strips, salt to taste, a tbsp of starch plus two tbsp and the right amount of monosodium glutamate and water to thicken the sauce.

Practice: Add water to the pot and bring to a boil and blanch all the ingredients. The pan on the fire put a small amount of oil to eighty percent of the heat and pour all the ingredients put salt and stir fry for about two minutes. Thickening spatula evenly after the pot is ready.

Nutritional value: leek in addition to calcium, phosphorus, iron, protein and vitamins and other nutrients, but also contains a lot of fiber, can enhance the peristaltic ability of the stomach and intestines, accelerating the discharge of intestinal overabundance of nutrients and fat.

3 carrot chicken

Raw materials: chicken thighs 4, green onion and ginger juice water, soy sauce, tomato sauce, wine, water starch, cooked lard each appropriate amount.

Practice: chicken thighs cleaned, put into a bowl, with onion and ginger juice, soy sauce marinade. Cooked carrots cut into hobnail pieces to be used; frying pan on high heat, put cooked lard, to eighty percent of the heat, into the chicken thighs fried golden brown, with a leaky spoon. Frying pan on high heat, put the broth, add salt, tomato sauce, pour the chicken legs, boil and then move to a small fire for about 20 minutes to take out the chicken legs, cut into pieces; green beans, carrots with the original chicken marinade in the pot of broth, high heat to boil, and then thickened with water starch, poured in the chicken thighs on the block that is complete.

Dry Stir-fried Carrot Shreds

Ingredients: 1 carrot, 100g minced pork, 1/2 tsp salt, 1/2 tbsp cornstarch, 1/2 tbsp soy sauce

How to make this recipe: Shred carrots. Add soy sauce and cornstarch and mix well. In a frying pan, add 2 tbsp oil and stir-fry the minced pork until browned, then add the shredded carrots and salt and stir-fry over low heat until the carrots are firm and the red oil is released.