is afraid of the loss of heat nutrients, and minerals are concentrated
There are many kinds of dried foods on the market of
. Some people may think that fruits become dry, vegetables are dehydrated, and some potatoes and fungi have lost their nutrition after drying. Life times invited Qi Cuihua, director of Shandong Nutrition Society and associate professor of nutrition at Jinan University, to tell you what changes will happen to nutrition after all kinds of food are dried?
dried fruits. Some of the more delicate nutrients, such as vitamin C, polyphenols and other antioxidant substances, will be lost to some extent when the fruit is dried by dehydration alone. In fact, most of the nutrients are still there. While the dried fruit retains the dietary fiber in the peel, the contents of potassium, magnesium and other minerals increase greatly: for example, the average potassium content of every 100 grams of fresh grapes is 104 mg, while the potassium content of every 100 grams of raisins is as high as 995 mg. Moreover, the tannins in the dried fruits which are easy to stimulate the digestive tract mucosa are reduced, which is more suitable for people with weak gastrointestinal function and fear of cold eating fruits.
but Qi Cuihua told reporters that the sugar content of dried fruit is very high, often around 80%. Therefore, dried fruit every day to eat 1 small can, and eat dried fruit after other high sugar food to control, eat less staple food, to prevent excessive calories. In addition, pay attention to brushing and gargling in time to prevent damage to teeth. Pay attention to the nutrition label when choosing dried fruit. Do not choose fried dried fruit, its ingredients list contains “vegetable oil” and other words, do not buy preserved fruit, preserves, businesses will add sugar, food additives to improve its color and flavor.
dried vegetables. In dry vegetables, water-soluble and unstable components such as vitamin C, folic acid, carotenoids and chlorophyll are difficult to preserve, but the loss of dietary fiber and minerals in vegetables is very small. Moreover, unlike fruits, vegetables contain very little sugar, so there is no need to worry about the sugar content of dried vegetables, and the amount of food they eat is “haggard”. No matter do stuffing, stew, soup, stir fry, salad can, so want to change the taste of vegetables, dried vegetables is a good choice. It is worth mentioning that dried day lily is better to eat. Fresh day lily contains colchicine, which has a certain toxicity, and dried day lily, in blanching, soaking and other processes, its content is greatly reduced, so dried day lily can eat more assured.
Qi Cuihua reminded that snacks such as vegetable chips are vacuum fried products, and the fat content is higher, even more than 15%. Therefore, we should keep our eyes on the food labels before purchasing.
dried potato. In spite of the loss of vitamin C, polyphenols and other sensitive substances to heat and air, the dried potato still contains 9 mg vitamin C per 100 g dried potato, and 20 mg vitamin C per 100 g dehydrated dried potato, which is still higher than many fruits and vegetables such as pumpkin, towel gourd, bamboo shoot, cherry tomatoes and peaches. At the same time, the content of other carbohydrates and minerals increased. For example, the carbohydrate content of dried sweet potato reached 80%, while the fat content was only 0.8%. The potassium content was 353 mg / 100 g, and the calcium content was 112 mg / 100 g. it was a typical low-fat, low sodium and high-k food.
should avoid puffing potato chips. Whether it is fried potato chips or non fried potato chips, a large amount of oil will be added during processing, resulting in the soaring fat content of potato chips. So when choosing, we should also make a difference. Do not choose vacuum fried potato products, try to choose the traditional technology directly baked or dried potato chips.
dried mushroom. Dried mushroom, protein, vitamins, minerals, amino acids, etc. are concentrated, so the nutrient density is higher. For example, the protein content of fresh Lentinus edodes is only about 2%, while the protein content of dried Lentinus edodes is as high as 20%. The content of taste amino acids such as glutamic acid, glycine and aspartic acid in dried Lentinus edodes has also increased to about 10 times that of the original fresh Lentinus edodes. Therefore, it is very delicious to stew with dried mushroom, and it is not necessary to add flavoring agents such as monosodium glutamate and chicken essence.
mushroom dry food is not only rich in taste substances, but also high in mineral zinc content, which is another good source of zinc in addition to shellfish seafood. In addition, dried mushroom contains a unique bioactive substance — fungal polysaccharide (such as mushroom polysaccharide, lentinan, etc.), which is helpful to improve immunity. However, guanosine acid in dried mushroom is a kind of material that can produce purine by metabolism, so patients with gout or high uric acid should not eat more.
jerky. Meat is a good source of high-quality protein and iron, and the protein content of dried meat is more abundant. For example, the protein content of beef jerky is about 45.6%, which is more than twice of the original meat protein, while carbohydrate is only 1.9%. So for dinner protein food to eat less, you can eat some dried meat supplement. At the same time, the content of iron, zinc and other minerals in dried meat is also greatly increased. For people who eat less blood tofu, liver and red meat, adding dried meat to make snacks can help supplement iron.
however, the contents of fat, sodium and other harmful substances in dried meat also increased. For example, the original fat content of lean beef is only 2.3%, but the fat content of soft beef jerky has soared to about 40%, and the proportion of saturated fat is high; and the fat content of products with hard texture and obvious fiber is 15% – 20%. Hypertension, stomach disease, cardiovascular and cerebrovascular disease should pay more attention. In addition, after the dried meat is made, the fiber strength of muscle protein is higher, the chewing ability is decreased, and the gastrointestinal digestive function is not very good, it is better to eat less. Therefore, the loss of heat fearing nutrients in dry food is more obvious, while the mineral elements are concentrated. However, we still suggest that we eat more fresh food, so that the intake of nutrients is relatively comprehensive, and there will be no food safety problems of dry food. ▲