Where does the color of food come from? In fact, it is the pigment contained. Take fruits and vegetables as an example, that is, they contain chlorophyll, lutein, carotenoids, lycopene, anthocyanins and so on. Scientists collectively call them bioflavonoids. Bioflavonoids not only enrich our dining table, but also play an important role in human health. For example, the chemical structure of chlorophyll is tetrapyrrole derivative, which is very similar to human heme, has the function of enriching blood and is rich in mineral magnesium; Lutein can synthesize rhodopsin, and the lack of human body will lead to macular dysplasia, so the vision is blurred; Carotenoids are precursors of vitamin A, which can be converted into vitamin A in human body. As for lycopene, although it can't play a nutritional role, it is the "guardian" of the human body against heart disease, stroke (stroke) and even cancer.
The pigments contained in several foods that we often contact mainly include:
(1) Meat: heme.
(2) Fish: heme, carotenoids.
(3) Eggs: carotenoids.
(4) Crustacea: carotenoids.
(5) Cheese products: carotenoids.
(6) Green vegetables: chlorophyll, carotenoids and lutein.
(7) Root vegetables: carotenoids, anthocyanins and lutein.
(8) Cereals: carotenoids.
(9) Molasses: caramel color and brown pigment.
(10) Fruits: chlorophyll, lutein, carotenoids, lycopene and anthocyanins.
Choose food according to color.
Different colors of food contain different chemicals, so their effects on health are different. Now, take three daily staple foods as examples to investigate the relationship between food color and health.
(1) Carnivores: They are divided into three categories according to the color depth.
(1) A bright red or dark red, such as pork, beef, mutton, etc. , known as black meat or red meat.
② Another kind, such as chicken, duck, goose, rabbit and fish, is called light meat or white meat.
(3) there is a kind of aquatic shellfish meat, such as mussel meat, oyster meat, crab meat, almost colorless, called colorless meat.
Which of the three meats is more conducive to health care? Scientists think it is the latter two categories. The secret is that the saturated fat and cholesterol content in light or colorless meat is significantly lower than that in red meat. For example, the saturated fat content in pork accounts for about 40% ~ 60%, while the fat content in chicken is only 1/2 of that of pork, and the content of protein is nearly three times that of pork. For example, veal contains cholesterol 140 mg per 100 g, while the same amount of rabbit meat only contains 65 mg, duck meat only contains 80 mg and crucian carp only contains 90 mg. What is particularly commendable is that the saturated fatty acid content of this nearly colorless meat is lower than that of any other meat, and the total fat content is only half of that of cheese and eggs, thus avoiding the increase of human cholesterol to the maximum extent. In contrast, the advantages and disadvantages are clear at a glance. If you want to discharge a seating chart, it is undoubtedly: colorless >; Light color > red.
(2) Fruits and vegetables: Green vegetables such as spinach and green vegetables are famous for being rich in antioxidants such as vitamin C, beta-carotene, magnesium and folic acid, so they have made outstanding achievements in preventing serious diseases such as heart disease and cancer. According to the survey, the Caucasus is one of the regions with longevity in the world. The vegetable fields here look green, and other variegated vegetables are rarely seen. Green fruits and vegetables have the effect of prolonging life. And the deeper the green, the more nutrients mentioned above, and the stronger the disease prevention effect. Yellow fruits and vegetables are rich in β -carotene and lutein, high in protein and low in fat, which can be regarded as the best food for middle-aged and elderly people. Red food is often the source of high-quality protein and many inorganic salts and trace elements, but there are relatively few vitamins. White food is rich in protein and other 10 nutrients, which can maintain life and exercise after digestion and absorption, but it often lacks essential amino acids. Generally speaking, it is "evenly matched" and "each has its own advantages". Of course, the order can also be arranged like this: green > yellow > red > white.
(3) Cereals: The influence of color can not be ignored. For example, refined white rice and white flour processed several times have less important nutrients such as folic acid and vitamin B 1 compared with brown rice and black flour processed several times. Even if processing problems are put aside, dark grains such as black rice, barley and oats have higher nutrients than light grains. In addition, black rice also contains a colloidal water-soluble fiber-β-glucose, which is very beneficial for lowering human cholesterol. An oily compound contained in barley and oats can prevent the production of cholesterol. It can be seen that the relationship between the color depth of grain and human health is just the opposite to that of meat, that is, dark color > light color.
This is the meaning of choosing food by color. At this time, color is like the "identity card" of food, which "tells all the secrets" (such as nutritional value and health care efficacy) for people to taste and choose.
Edible color on demand
In fact, every kind of food has a "skill", and clever use is tantamount to a shortcut to health.
(1) Red food: Eating red fruits and vegetables often can enhance the strength against colds. What is the secret? A French color therapy expert once said: The food pepper in red coat has the function of enhancing the vitality of macrophages, which are the "killers" of pathogenic microorganisms such as cold virus. Its vitality has increased, and it is naturally difficult for cold viruses to gain a foothold in the human body, let alone grow and reproduce. As for carrots, which are slightly lighter in color than peppers, the carotene contained in them can be converted into vitamin A in the body, which plays a role in protecting human epithelial tissues such as respiratory mucosa. Regular consumption can also enhance the body's ability to resist colds. In addition, there are hawthorn, old pumpkin, Redmi and so on. It also has this function, so it is worthy of your trust.
(2) Purple food: American David? After nearly 20 years of painstaking research, Dr. Xibo found that purple fruits and vegetables contain anthocyanins, which have a powerful magical effect of anti-arteriosclerosis and can prevent strokes (strokes) caused by heart attacks and thrombosis. This kind of food includes black strawberries, cherries, eggplant, plums, purple grapes, black pepper and so on. If you have cardiovascular and cerebrovascular diseases, "close contact" with purple food is your best choice.
(3) Yellow food: The advantages of yellow fruits and vegetables such as carrots, soybeans, peanuts and apricots are that they are rich in two vitamins, one is vitamin A and the other is vitamin D. Vitamin A can protect gastrointestinal mucosa and prevent gastritis, gastric ulcer and other diseases. Vitamin D can promote the absorption of calcium and phosphorus, thus strengthening bones and muscles.
(4) Green food: Folic acid is the new killer of the heart-the "nemesis" of homocysteine, which can effectively remove excessive homocysteine from the blood and protect the heart. In addition, green vegetables are also the best source of calcium, enjoying the title of life element, and their reserves even exceed those of milk containing calcium and rich in minerals, so eating "green" is regarded by nutritionists as the best way to supplement calcium.
(5) Black food: Black food such as laver, black rice and black-bone chicken is very popular in Japanese dining tables, which has set off a black food fever in Japan. The reason is that this food has the following advantages: first, it comes from nature and has few harmful ingredients; Second, the nutritional ingredients are complete, and the quality and quantity are guaranteed. Taking black sesame as an example, it contains 17 amino acids, 14 trace elements and vitamins. Third, it can significantly reduce the incidence of serious diseases such as arteriosclerosis, coronary heart disease and stroke. In addition, each has its own unique disease prevention skills, such as auricularia auricula can prevent and treat urinary calculi.
(6) White food: Although the total nutritional value ranks last, the "last elimination system" is not applicable to it, because it also has unique features, such as white gourd, white gourd, bamboo shoots, cauliflower and lettuce. These foods give people a clean and fresh feeling, and regular consumption has a certain effect on regulating vision and stabilizing mood. It also has many benefits for patients with high blood pressure and heart disease.
The above is the general rule of color and health, but there are exceptions. The following daily foods are examples.
(1) Green grapes and red grapes: Generally speaking, green is better than red, but the grapes are upside down. It is found that red grapes are rich in mineral elements such as potassium and iron, and also contain special biochemical substances such as salicylic acid, anthocyanin and tannin. Salicylic acid can lower cholesterol, anthocyanin can help organs to supply blood, and tannin can dilute blood, so red grapes play an outstanding role in preventing and treating cardiovascular and cerebrovascular diseases such as myocardial infarction and stroke. In contrast, green grapes are much inferior, because they only contain potassium, iron, vitamin C, vitamin B and so on. , and contains little or no special substances such as salicylic acid.
(2) Green apples and red apples are indistinguishable. They all contain vitamin B (help to activate nerve and brain functions) and vitamin C (enhance immune function) and nearly 20 minerals, such as potassium, magnesium (lower blood pressure), boron (improve brain vitality) and calcium (help bone growth and metabolism). They have many health-care functions, such as protecting the heart, protecting the liver and clearing the intestines. Therefore, the two should be treated equally, and there should be no distinction between relatives and friends.
(3) Carrots and green celery: According to the usual rules, celery (green) should be more delicious than radish (yellow). However, the study found that both vegetables contain potassium for regulating blood pressure and protecting nerves, while radish contains more folic acid, vitamin C and vitamin E than celery, and also contains a lot of mustard oil, which is an anticancer substance, so eating radish often can reduce the risk of cancer. In this sense, carrots should rank ahead of green celery.
(4) Red pepper and green pepper: According to the determination, red pepper contains 200mg of vitamin per 100g, which is twice that of green pepper. In addition, red pepper is also rich in carotene, vitamin B6, vitamin E, folic acid and so on. These are all important ingredients to enhance human immunity. Therefore, peppers are the same as grapes, and Kouyuu is greener.
(5) Carrots and cucumbers: Both are yellow foods. Carrot is the best supplier of carotene, which can be converted into vitamin A in the body, thus improving human immunity and enhancing the strength of anti-cancer system. In addition, there are many mineral elements such as vitamin B 1, vitamin B2, vitamin C, potassium and calcium. Cucumber, on the other hand, is famous for its rich alkaline components and is an ideal food for treating gout and rheumatism. It should be said that carrots and cucumbers are "leading all the way", but carrots seem to have a slight advantage.
(6) Strawberry and gooseberry: Strawberry juice (100g) is rich in iron and manganese for regulating metabolism, and contains more vitamin C than 1 orange. As for gooseberry, although it contains more potassium, it contains too little vitamin C, so strawberry is the best.
(7) Purple eggplant and white eggplant: Purple eggplant contains a lot of vitamin P, which can enhance the resistance of microvessels and prevent blood vessel rupture and bleeding, so the former is slightly better than the latter.
(8) Others: According to the research of scientists, the nutritional value of auricularia auricula is higher than that of auricularia auricula; Green vegetables are better than cabbage; White vegetables such as wax gourd, wax gourd, bamboo shoots and water bamboo have relatively low nutritional value.
Although the color of food is related to human health, it should be remembered that you should never blindly choose to be fat or thin just by the color of food, otherwise you will fall into another misunderstanding-partial eclipse. Scientific dietary principles should be variety, proper proportion, balanced color and colorful dining table. Of course, on the basis of adhering to a balanced diet, we should also choose more foods with certain colors (such as white meat, carrots, red grapes, purple eggplant, black fungus, green vegetables, etc.). ), especially in some "extraordinary times" (such as arranging red food in the high-incidence season of colds). In short, we should not only consider the special relationship between food color and health care, but also emphasize the principle of comprehensive balance. We must not go to extremes to avoid self-defeating.