Black rice, black beans, black sesame… Are you really right about these black foods?

A large proportion of the food we eat is black.

Common spots are black soybean, black adzuki bean, black rice, black sesame and black fungus. There are also relatively rare ones, such as black jujube, Lycium ruthenicum and black garlic.

Why is black food black?

Different black foods contain different melanin components. Generally, black animal food is due to melanin deposition on the body.

A few black foods were not originally black.

For example, black garlic. It is actually ordinary white garlic. After long-term low-temperature heating, it produces a chemical reaction called [non-enzymatic browning], which turns black.

Most black plants are actually purple.

    Black Soybean, Black Rice, Black Jujube, Lycium ruthenicum, Their black color is actually provided by anthocyanins, which means they are the same as blueberries, grape skins and purple cabbage. When anthocyanins are high in concentration, they turn purple and black. Black sesame seeds are mainly flavonoids and anthocyanins similar to anthocyanins. Auricularia auricula, black is formed by oxidative polymerization of polyphenols and indole.

Anthocyanins, anthocyanins, flavonoids, etc. actually belong to a large family of [polyphenols] and have certain antioxidant properties. Of course, black food is also related to the color of various minerals such as iron.

Black nutrition, eat like this

To prevent and control the three highs, it is advisable to eat more.

Polyphenols have been proved to have the effects of slowing down the rise of blood sugar and reducing blood lipid, and the dietary fiber of plant foods is good. Therefore, a variety of black foods can be intentionally added to the daily diet.

Friends with bad intestines and stomach should be moderate.

Black foods rich in polyphenols may not be so friendly. Therefore, one is to pay attention to eating less. The second is to pay attention to the thorough cooking, soak as early as possible, cook for a long time, cook soft and rotten, and eat a small amount and many times, which can reduce the irritation to intestines and stomach.

Let’s talk about how to eat different black foods one by one.

1. Black rice, an excellent whole grain staple food

Black rice (also called purple rice) is actually brown rice without finishing and removing its skin. Its iron content is very prominent, and its dietary fiber and vitamin B1 content are very high.

2. Black soybeans, like soybeans, are eaten as meat.

Black soybean, like yellow (big) soybean, is soybean, containing about 16% fat and more than 35% protein, and can be used as a high-quality substitute for meat.

How to eat soybeans, how to eat black soybeans, you can try to drink black bean milk, eat black tofu. It is recommended to eat about 35g of soybean every day, or the same amount of processed bean products.

3. Auricularia auricula, black mushroom, high fiber [scavenger]

Auricularia auricula polysaccharide, a unique active ingredient in Auricularia auricula, is a good soluble dietary fiber. There are also good calcium, phosphorus and iron, of which the content of iron is the highest in edible fungi and algae.

Eating about 100g of fresh agaric, kelp and other edible fungus mushrooms every day is beneficial to preventing three highs, controlling appetite and promoting defecation.

4. Black sesame, black peanut, be careful of oil

Black sesame is a fat-rich oil seed, mainly composed of unsaturated fatty acids such as oleic acid and linoleic acid.

Many people mistakenly believe that [eating more black food can promote hair growth and black hair]. Eating black sesame seeds in the whole spoon may unconsciously be [drinking oil]. If you lose weight, you cannot eat more. Malnourished and underweight people can often eat sesame seeds as a nutritional supplement.

A proper amount of black sesame mixed with other dishes is a good choice. Along with other nut foods (melon seeds, peanuts, walnuts, etc.), a small handful (no more than 20g) a day is enough.

Black nutrition, not special

Black food is indeed an important component of a balanced diet, which is found in grains, vegetables, nuts, beans and other major categories. However, this does not mean that black food has special advantages.

Blind pursuit of black food, superstitious belief in the magic effects of those [some don’t], sometimes just a waste of money.

1. Lycium ruthenicum is only known as [soft gold]

Because merchants publicize that Lycium ruthenicum has health effects such as lowering cholesterol, enhancing immune function, resisting aging, beauty beauty, treating irregular menstruation, and resisting cancer, and even trade up to 4,400 yuan per kilogram.

However, Lycium ruthenicum, in fact, is just a little more anthocyanin than ordinary Lycium ruthenicum. If the economic conditions are good, just eat it occasionally.

2. Black garlic, garlic with less irritation

After fresh garlic turns black garlic, the content and activity of alliin and various polyphenol compounds will increase. However, it is also exaggerated to say that [anti-cancer] [lowering blood pressure and blood lipid].

The advantage of black garlic is that the taste becomes sweet and soft, the volatile organic sulfide that stimulates the intestines and stomach is reduced, and there will be no strong breath after eating it. Friends who are not used to eating garlic can change the pattern occasionally and eat it.

3. Black (bone) chicken, melanin has no health care effect

Melanin has no nutritional value and has no contribution to the nutrition of black-bone chickens. However, the growth period of black-bone chickens is longer than that of ordinary broilers, the protein content of chicken is higher and stronger, and the flavor is fresher and stronger.

Those who say that black-bone chickens are especially good for women simply want you to buy more.

The real complement lies in balance and appropriateness.

There are still many black foods not mentioned: black corn, black jujube, black buckwheat, black fish, turtle, black pig…

Everyone must often hear the saying of “black tonifying” [black tonifying kidney].

Nourishing the kidney in traditional medicine and the nutritional needs of kidney disease groups in modern medicine are not a problem at all. No matter for sexual function or kidney health, there is no scientific theory that can prove that the effect of nourishing or strengthening the body can be achieved only by eating one or a certain kind of food.

It is a good thing to pay attention to health care and diet nutrition.

But the real nutrition is: what color food, must eat comprehensively, and must choose suitable for their own.