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1. 당근 영양성분
원산지: 아프가니스탄
수확 시기: 9~11월
평균 크기: 9cm
칼로리(100g): 30kcal
보관법: 흙이 묻은 것은 신문지에 싸서 보관하고 손질된 당근은 밀봉하여 냉장보관
손질법: 잔뿌리를 제거하고 표면을 물로 씻어 활용
권장 섭취량: 하루 2개
구입 요령: 주황빛이 진하고 표면이 매끄러운 것
주요 영양성분: 베타카로틴, 비타민A, 칼륨
궁합에 좋은 음식: 레몬(레몬의 구연산이 당근의 영양소 파괴를 막아준다)
당근은 완벽한 건강식품이라고 주장하는 뿌리채소입니다. 아삭아삭하고 맛있으며 영양가가 높습니다. 당근은 특히 베타카로틴, 섬유질 비타민, 칼륨 및 항산화 제의 좋은 공급원입니다. 또한 여러 가지 건강상의 이점이 있습니다. 체중 감량에 좋은 식품이며 콜레스테롤 수치를 낮추고 눈 건강을 개선하는 데 도움이 됩니다.
2. 당근 효능
1. 항암 효과
당근에는 종양의 암세포를 파괴하는 데 도움이 되는 폴리아세틸렌 항산화 제인 팔카리놀이 함유되어 있습니다. 당근의 주요 이점 중 하나는 암세포의 성장을 억제하는 데 도움이 되는 항암 성분이 함유되어 있다는 것입니다. 당근은 결장암, 유방암, 전립선암 등과 같은 다양한 종류의 암 위험을 줄일 수 있습니다.
2. 눈 건강
당근은 신체가 비타민 A로 변화하는 화합물인 베타카로틴이 풍부하게 함유되어 있어 눈을 건강하게 유지하는 데 도움이 됩니다. 베타카로틴은 태양으로부터 눈을 보호하고 백내장 및 기타 눈 문제의 가능성을 낮추며 야맹증이나 안구 건조증을 예방할 수 있습니다. 또한 당근에는 루테인이 들어있어 눈에 좋으며 시력 상실의 주요 원인인 노화 관련 황반 변성을 예방할 수 있습니다.
3. 혈당 조절
당근은 당뇨병으로 고통받는 사람에게 많은 이점이 있습니다. 당근은 달콤하지만 수용성 섬유질이 풍부하여 혈당과 인슐린 수치를 조절하고 배변에도 도움이 됩니다. 당근은 혈당 지수가 낮기 때문에 혈당 수치를 높이 지 않고 대신 일정한 에너지 흐름을 제공합니다. 또한 당근의 비타민 A와 같은 특정 영양소는 혈당 조절에 도움이 됩니다. 섬유질을 규칙적으로 섭취하면 제2형 당뇨병 발병 위험을 줄일 수 있으며 혈당 수치를 낮추는 데 도움이 될 수 있습니다.
4. 심혈관 건강
당근에는 심장병의 위험을 줄이는 데 도움이 되는 항산화 및 항염 작용을 하는 여러 식물성 화학 물질이 함유되어 있습니다. 당근의 폴리페놀은 담즙 분비를 증가시켜 콜레스테롤과 트리글리세라이드 수치를 감소시키는 것으로 나타났습니다. 당근에 있는 식이섬유는 콜레스테롤 수치를 개선하는 데 도움이 됩니다. 또한 당근의 칼륨은 혈압 수준을 낮추는 것으로 알려져 있습니다.
3. 당근 부작용
- 당근을 과다 섭취 시 소화 불량, 복통, 설사 등과 같은 증상이 나타날 수 있습니다.
- 당근을 과다 섭취 시 손과 얼굴 부위가 누렇게 변하는 황색소증이 발생될 수 있습니다.