3种食物发芽后营养更丰富 防癌降血压降胆固醇 这1种抗氧化力高红酒100倍
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部分蔬果发芽后恐产毒素,易有食安风险。不过有营养师指出,有3种食物发芽后不但可安全食用,营养更丰富,甚至有防癌、控血压、降胆固醇等功效。其中1种发芽蔬果的抗氧化力,更比红酒高100倍。
3种食物发芽后更有营养 防癌降血压降胆固醇
营养师颜瑜萱在Faceboook专页发文指,以下3种食物发芽后,营养含量甚至比发芽前高,而且更有抗氧化、控血压、降胆固醇等功效。
哪3种食物发芽后更有营养?
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1. 花生芽
- 本身含有大量元素硒和多酚物质白藜芦醇等,多酚物质的含量亦是所有豆芽之冠,具强大抗氧化力,因此亦有“万寿果芽”的称号。
- 研究亦发现,花生芽如果以干燥重量计算,其白藜芦醇含量甚至比红酒高10倍至100倍,具抗氧化、去除自由基、抗发炎及调节荷尔蒙潜力,其去除自由基的功效亦有助防癌。
- 花生芽本身可当生菜食用,也可用微波方式烹调,有助保留多酚的抗氧化能力。
2. 发芽糙米(活性糙米)
- 酵素作用使糙米发芽后更有营养,当中所包含的维他命K、必需胺基酸、膳食纤维均高于白米和糙米。
- 具生物活性的γ-氨基丁酸(GABA),更高糙米约3倍之多。
- 发芽糙米含有的维他命B1,分别是白米和糙米的1.5倍和1.3倍。
- 不少研究曾表示,发芽糙米具有调节血压、降低胆固醇和改善肥胖的功效。
3. 黄豆芽(大豆芽)
- 黄豆在发芽过程中,蛋白质和纤维量提高,相当适合茹素者补充蛋白质。
- 黄豆的维他命、矿物质和植化素因发芽增加,更会产生维他命C。
- 喝豆浆容易胀气的人可试喝催芽豆浆,因发芽的黄豆中会把部分造成胀气的寡糖分解,喝后不太容易胀气。
如何为糙米催芽?
3种食物发芽后营养更丰富 防癌降血压降胆固醇 这1种抗氧化力高红酒100倍营养师颜瑜萱又建议大家可在家自行为糙米催芽:
- 新鲜糙米清洗后浸泡3小时
- 再以温水(<42度)清洗
- 放入用42度水温浸润过的纱布中,置于电饭煲约15小时
- 糙米会长出0.05厘米-0.1厘米芽体的发芽糙米
- 浸泡曾经催芽的糙米,口感更柔软易入口
薯仔发芽不可以吃?出现3情况恐致食物中毒
不过,并非每种食物发芽后也可以食用,薯仔是其中一例。据本港食安中心资料,薯仔一般含有天然毒素龙葵碱(glycoalkaloids),惟含量低,并不会为人体健康带来不良影响。然而,一旦发现薯仔出现3种情况,则不宜食用,因很大机会产生大量毒素,恐引发食物中毒。
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出现什么情况代表薯仔变坏不宜吃?
食安中心提醒,当薯仔出现以下3种情况恐含大量毒素“龙葵碱”,即使经过高温烹调也无法去除毒素,不宜食用:
- 薯仔出现绿色
- 薯仔发芽
- 薯仔已损坏或腐烂
如何得知薯子变坏?若龙葵碱含量过高,薯仔会带有苦味。若不慎进食,恐引发中毒症状,例如:口腔有灼热感觉、严重胃痛、呕吐、恶心。
T10
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