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1. 도토리 영양성분
원산지: 아시아
제철: 9월~12월
평균 크기: 4cm
칼로리(100g): 241kcal
보관법: 손질이 끝난 도토리를 씻고 물기를 제거한 후 신문지에 싸서 냉장보관
손질법: 물에 담궈 도토리의 탄닌을 제거한 후 활용
권장 섭취량: 하루 100g
구입 요령: 껍질이 매끄럽고 겉면이 단단한 것
주요 영양성분: 베타카로틴, 비타민A, 엽산, 식이섬유, 칼륨
궁합에 좋은 음식: 부추(부추의 성분은 도토리의 탄닌 성분을 해독하고 맛을 좋게한다)
도토리는 참나무의 열매로 전 세계적으로 풍부하게 자랍니다. 한때 다양한 사회의 주식이었던 도토리는 오늘날에는 자주 소비되지 않습니다. 도토리의 종류에 따라 다르지만 모두 필수 영양소로 가득 차 있습니다. 도토리에는 특히 칼륨, 철분, 비타민 A와 E, 기타 여러 가지 중요한 미네랄이 풍부합니다. 또한 도토리는 칼로리가 낮습니다. 대부분의 칼로리는 건강한 불포화 지방의 형태로 제공됩니다.
2. 도토리 효능
1. 소화기 개선
대부분의 견과류와 마찬가지로 도토리에는 상당한 양의 섬유질이 포함되어 있어 소화기 건강을 개선하는 데 이상적입니다. 섬유질은 대변에 부피를 추가하여 배변을 조절하고 변비와 설사를 모두 제거합니다. 이는 불규칙한 배변, 경련, 팽만감 및 기타 위장 문제로 고통받는 사람들에게 이상적입니다.
2. 천식 예방
도토리에는 갈산, 엘라그산 및 탄닌산의 세 가지 강력한 항산화 제가 포함되어 있습니다. 이러한 항산화 제는 천식 방지 효과가 있으며 천식 증상을 줄이는 데 도움이 됩니다. 갈산, 엘라그산 및 타닌산은 신체 내 화합물의 분비를 감소시켜줍니다. 그렇지 않는다면 기도의 염증을 증가시켜 호흡을 더욱 어렵게 만듭니다. 호흡기의 기도를 좁히는 반응성산소종은 도토리에 존재하는 항산화 제에 의해 중화되어 천식 관리에 도움이 됩니다.
3. 당뇨 개선
도토리는 질병을 조절하는 데 매우 효과적이기 때문에 당뇨병에 걸린 사람들에게 매우 도움이 됩니다. 도토리에는 탄수화물과 섬유질 함량이 포함되어 있습니다. 이들은 당뇨병 및 기타 유사한 질병을 조절하는 데 도움을 주기 위해 주로 신체에서 필요로 하는 구성 성분입니다. 도토리는 신체의 혈당 수치를 조절하고 포도당 수치를 조절하는 데 도움이 됩니다.
4. 뼈 건강
칼슘은 우리 몸이 요구하는 가장 필수적인 요소 중 하나입니다. 적절한 양의 칼슘을 섭취하면 결국 뼈를 개선하고 골다공증과 같은 뼈 관련 질병을 예방하는 데 도움이 됩니다. 도토리를 먹으면 건강이 좋아지고 칼슘이 풍부하여 신체의 골밀도가 높아져 더욱 활동적이 될 수 있습니다. 또한 도토리에서 풍부하게 함유되어 있는 인, 칼륨 및 칼슘 등의 미네랄도 뼈 건강을 증진하고 골다공증 발병을 예방하는 데 도움이 됩니다.
3. 도토리 부작용
- 도토리는 따뜻한 성질을 가지고 있어 몸이 따뜻한 사람이 과다 섭취 시 복통, 설사 등과 같은 증상이 나타날 수 있습니다.
- 도토리의 탄닌 성분이 설사와 변비에 도움을 주지만 과다 섭취 시 변비를 악화시킬 수 있습니다.
