How to eat carrots in order for the human body to absorb as much nutrients as possible

The scientific way to eat carrots is: cut carrots into pieces with condiments and cooking oil, or stew them with meat (pork, beef, lamb), and try not to eat carrots raw. Cut into cubes, add condiments and cooking oil, or stew with meat, carotene has the highest preservation rate.

Carrots are eaten raw, and carotene has the lowest digestion and absorption rate. Some people like to eat carrots, find them crunchy and delicious. When it's hot, some people still like to cut carrots into shreds to make cold dishes, but nutritionists say that carrots are only nutritious when they are cooked, and they should be given enough fat and cooked after cooking.

Xun Xiaolin, from the Nutrition Department of the General Hospital of the Beijing Military Region, said that the greatest contribution of carrots to human beings is that they are rich in carotene. As we all know, carotene is the main vitamin A in the body**. Someone has done experiments:

3 parts of the same amount of carrots. Group A raw food; Group B cooked food after cooking with a trace amount of fat; Group C is prepared with a sufficient amount of fat and cooked food. The digestion and absorption rates of carotene in groups A, B, and C were % respectively.

It can be seen that the digestion and absorption rate of carotene in the body is directly proportional to the proportion of oil, and carrots are cooked with cooking oil and eaten with higher nutritional value than raw food. There are also experimental results that show: Group A:

Cut the carrot into slices and fry it in oil for 6-12 minutes, and the carotene preservation rate is 79%; Group B: Carrots were cut into pieces and seasoned for 20-30 minutes, and the preservation rate of carotene was 93%; Group C: The carrots were cut into pieces and condiments, and the meat was simmered in a pressure cooker for 15-20 minutes, and the preservation rate of carotene was higher than 97%.

It can be seen that minimizing the contact between carrots and outside air can improve the preservation rate of carotene.

Ay! I hate carrots the most, not to mention

Carrot is a vegetable with high nutritional value of jujube, because of its crisp and sweet taste, many people like to eat raw, but this way of eating is actually wrong, because the carotene of carrot exists in its cell wall, and the cell wall is composed of cellulose, which can not be directly absorbed by the human body.

There are many ways to eat carrots, and now let's talk about the three most common ways to eat carrots:

Carotene is a large family, the most famous of which is - carotene. It was first discovered and recognized, vitamin A has the strongest reducing activity, the highest content in the human body, the most widespread distribution in food, and the most abundant content. The function of carotene on the human body is mainly reflected by vitamin A.

Carotene has four functions

1. Visual function, maintain good low-light vision.

2. Maintain the integrity of the mucosa, including the conjunctiva of the eye, cornea, hair follicles, sebaceous glands, sweat glands, tongue taste buds, respiratory tract and intestinal mucosa, urinary and reproductive mucosa, etc.

3. Maintain and promote immune function.

4. Promote growth and development and maintain reproductive function.

How to eat carrots to better absorb carotene?

There are many ways to eat carrots, including now there are many young people who like to eat carrots raw, carrots can also be eaten as stir-fried vegetables, in the carrot sedan chair eating method, generally cooked than raw can better absorb carotene, there are several main reasons.

The most important nutrient in carrots is carotene, which is a fat-soluble pigment, so it is better to eat it with oil for absorption.

It is a fat-soluble vitamin, and lipid ingredients are stewed or fried in oil to make it easier to digest and absorb! The answer is for your reference, I hope it will be helpful to you!

"Carrots need oil to be absorbed", this seems to have become a well-known thing. "Is it easy to absorb as long as there is oil carrots? How much oil is appropriate?

Is it true that the more oil, the better the carrot is absorbed? "First of all, we must understand that whether carrot nutrition is well absorbed mainly refers to the carotene in it. Carotene is fat-soluble, so oils and fats are needed to help with their absorption.

Is the more oil the better? One study gave participants a carotene-rich cooked vegetable. It was found that the amount of oil did not cause a significant difference in carotene absorption.

Another study came to a different conclusion. They gave the subjects a vegetable salad with different fat contents. It was found that people who ate salads with higher fat content absorbed more carotene.

Why are there different conclusions? In fact, the difference is that in the first study, the vegetables eaten were cooked; In the second study, raw vegetables were used.

Therefore, through these experiments, we can draw the following conclusions to make carrots the most nutritious:

1. When eating carrots raw, such as shredded radish cold, the more oil you put in it, the more carotene will be absorbed, but too much oil is not good for your health.

2. Cooked carrots, even if they are just cooked, with a little sesame oil cold dressing, you can also get a lot of carotene, and the effect is similar to when using a lot of oil. Even without oil, carotene can be absorbed well by ingesting fat from other dishes.

Eating carrots in this way can better release nutrients, and trace elements are easier to be absorbed by the body!

Carrots are a crunchy, delicious, and nutritious home-cooked vegetable. According to the latest issue of the journal "Popular Medicine", the latest research by American scientists has confirmed that eating two carrots a day can reduce blood cholesterol by 10 20; Eating three carrots a day can help prevent heart disease and tumors.

So, how should carrots be eaten?

People are not very clear. Carrots are eaten raw, shredded and chilled with vermicelli, or sliced and stir-fried with other vegetables. As everyone knows, this is not in line with the principle of nutrition.

Because the main nutrient in carrots is -carotene, which exists in the cell wall of carrots, and the cell wall is composed of cellulose, which cannot be directly digested by the human body.

Experiments have shown that if the carrot is stewed in a pressure cooker during cooking, the preservation rate of -carotene can be as high as 97 because of the reduced contact between the carrot and the air. Experiments have also shown that the digestion and absorption rate of -carotene in the body is closely related to the amount of oil used in cooking, and the digestion and absorption rate of -carotene in the body can reach 90 after cooking with sufficient cooking oil. Because, -carotene is a fat-soluble substance, it is soluble only in oil and not in water.

Although carrots are rich in -carotene, they have a great relationship with our eating and cooking methods to maintain their nutrients and be truly digested, absorbed and utilized by the human body.

The scientific and reasonable way to eat is as follows: carrots should be eaten after cooking, and the best cooking methods to maintain their nutrition are twofold, one is to cut the carrots into cubes, add condiments, and fry them with sufficient oil; The second is to cut the carrots into cubes, add condiments, and simmer them in a pressure cooker with pork, beef, mutton, etc. for 15 to 20 minutes.

It can't be eaten raw, carotene can't be absorbed, and it has to be fried and eaten.

Carrot is a crunchy, nutritious home-cooked vegetable with a special sweet taste, containing a lot of carotene, vitamin C and B vitamins. If you want to maximize the effect of carrots and fully absorb the nutrients of carrots, then you should choose cooked carrots, so as to maximize the intake of carotene. Eating raw will waste nutrients, and it is not recommended to squeeze juice, which will waste healthy dietary fiber.

In addition, the carotene contained in carrots can only be well absorbed in oil, so carrots are best cooked with oil before eating, so as to ensure that the active ingredients are fully absorbed and utilized by the human body. Carrots are fried in oil, which can also promote the body's absorption of carotene.

When eating carrots, sautéing or stewing has a higher absorption rate of carotene than eating raw carotene.

Carotene exists in the cell wall of carrots, and the cell wall is composed of cellulose, which cannot be directly digested by the human body.

How to eat carrot nutrition:

1. Cooked, chopped and eaten, which is conducive to the absorption of carotene.

2. Cooking and eating, you can also add some vegetable oil or olive oil, butter or salad dressing to help absorb vitamin A in carrots.