吃苋菜的季节,红、绿苋菜选谁更有营养?
苋菜是大众喜爱的夏季主要绿叶蔬菜之一 。苋菜是一种营养价值极高的蔬菜,特别是含有较多的铁、钙等矿物质,同时含有较多的胡萝卜素和维生素C ,民间有“六月苋,当鸡蛋;七月苋,金不换”的说法苋菜分为绿苋菜和红苋菜,属于低热量的食物,每100g红苋菜的热量才35千卡,绿苋菜的热量稍微低一点,大约每100g有30千卡。也就是说吃一斤苋菜,也不过就是半两猪五花肉的热量(数据对比为猪肋条肉)而已!
红苋菜比绿苋菜的花青素含量高,所以呈现红色,经常摄入花青素有抗氧化和防衰老的作用,花青素能保护维生素A,防止受到氧化,增加了视网膜中维生素A的含量,提高了视力,防止出现夜盲症。但也别指望吃一两次苋菜就可以比别人更年轻了。
红苋菜的维生素C含量非常丰富,每百克大约30mg,远高于很多水果,其胡萝卜素含量大约1490ug/100g,也是不俗,所以对于这几天世界杯熬夜的人来说,多吃点苋菜倒是可以保护眼睛和预防口腔溃疡;
绿苋菜的热量偏低,但膳食纤维和维生素C都比红苋菜要高不少,维生素C可以达到47mg/100g,已经属于相当高的量了,比西红柿、柠檬、橘子、芒果都高;率苋菜的胡萝卜素比红苋菜也要高的多,达到2110ug/100g。
另外,红苋菜的B族维生素、钾、钙的含量也都不低,比如其中的钙可以达到红苋菜178mg/100g,绿苋菜187mg/100g,只是苋菜中草酸含量偏高,其中的钙的吸收率也就收到影响了。只是,苋菜仍然是不错的高钾低钠食物,对于高血压、高血脂和高血糖的人尤为适合。
苋菜属于高营养的蔬菜,但因为草酸含量高,所以不适合肾结石等泌尿系统结石的病人,以及严重缺钙的病人。一般草酸高的蔬菜,如菠菜、苋菜、空心菜等蔬菜都建议吃之前焯烫一下,如果是绿苋菜倒是没问题,只是红苋菜一焯烫就没了红颜色,很多人就干脆直接炒了,所以在营养和美味之中我们自己选择吧。
最后悄悄说一句,其实我吃红苋菜也不焯水,反正我也不缺钙,更没有结石!
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