Burdock is a starchy vegetable. Will eating too much make you fat? Nutritionist Liu Yili: Don’t make the mistake of eating burdock for health preservation

Burdock is a common side dish in Japanese cuisine. Burdock has the effects of clearing away heat, detoxifying, removing dampness, strengthening the spleen, and stimulating appetite. In particular, the burdock fruit contains the active substance arctiin, which is comparable to ginseng, and is known as "Oriental ginseng". Burdock can not only be blanched and eaten as a side dish, but it can also be boiled into sweet "burdock water" or added to dishes to make "burdock soup", which is even more delicious! However, there has been a rumor on the Internet recently that burdock is a "starchy vegetable" and eating too much will cause obesity. Is this true?

Burdock is rich in nutrients! High potassium and low sodium eliminate edema and promote defecation

Nutritionist Liu Yili from Taiwan Adventist Hospital said that from a nutritional point of view, the seemingly unprepossessing burdock is not a so-called "starchy vegetable" but a simple vegetable. Not only does it not have the concern of being too high in calories, it is also rich in a variety of nutrients that are beneficial to the human body. Moderate consumption has many benefits to the human body.

Every 100 grams of burdock has about 84 calories, but contains up to 5 grams of dietary fiber and 357 milligrams of potassium, with a sodium content of only 14.5 milligrams. It is a high-potassium, low-sodium food. Coupled with its high dietary fiber characteristics, moderate consumption can not only help metabolize excess water in the body and eliminate edema, but also stimulate intestinal peristalsis and help smooth bowel movements.

Burdock is rich in various nutrients that are beneficial to the human body, and moderate consumption has many benefits to the human body.

Burdock oligosaccharide helps maintain the balance of intestinal flora and promotes smoother bowel movements

The benefits of burdock don’t stop there! In fact, burdock is rich in oligosaccharides. Moderate intake can not only work with dietary fiber to promote intestinal motility and prevent constipation, but also has the benefit of cultivating good bacteria and maintaining the balance of intestinal flora.

The most important thing is that burdock is a rare food for people with high blood pressure, high blood sugar and high blood lipids. Its high potassium and low sodium characteristics not only help diabetic patients improve blood sugar, but also help reduce the formation of triglycerides and bad cholesterol. Moreover, the chlorogenic acid component in it has been proven in studies to have the effect of regulating blood pressure, making it very suitable for people with metabolic syndrome.

Don’t make the mistake of eating burdock for health benefits! Drink more water and avoid frying for better results

If you want to effectively obtain the nutrients of burdock, it is very important to eat it in the right way! Nutritionist Liu Yili pointed out that burdock is rich in water-insoluble dietary fiber. If consumed in excess, it will not only fail to improve gastrointestinal problems, but may also aggravate constipation. Therefore, when eating, you must replenish enough water and drink 1500cc to 2500cc of water every day (including water in vegetables, fruits, and soups) to help the insoluble fiber move in the intestines, so as to truly achieve the purpose of increasing the urge to defecate and smoothing bowel movements.

When cooking burdock, high-temperature frying should be avoided as much as possible. Instead, it should be cooked by steaming, stir-frying, boiling, or baking. This will not only prevent the destruction of the nutrients in the burdock, but also prevent excessive fat intake, which will not only fail to eliminate edema, but will instead cause obesity.

Since burdock is rich in insoluble dietary fiber, be sure to drink enough water when eating it.

Nutritionist’s secret recipes revealed! Four-color burdock and vegetable soup is delicious

In addition to the above points, if you want to lose weight successfully, you should do moderate exercise and maintain a balanced and diverse diet! Therefore, considering that adults need to consume 3 servings of vegetables a day, it is recommended that burdock account for 1 serving (including about 40 grams of skin) and be combined with other vegetables to better fit the concept of a rainbow plate and a diverse diet.

In view of this, nutritionist Liu Yili specially recommends, in addition to the single-flavor burdock tea, another one of her favorites, the "Four-Color Burdock Vegetable Soup", which is made with burdock, cabbage, red tomatoes, green onions and other vegetables that are easily available all year round. It is nutritious, delicious, colorful, fragrant and delicious. For your reference,

★Four-color burdock and vegetable soup

Serving Size: 1 serving.

Ingredients: half a burdock, 1/4 cabbage, 1/2 red tomato, 1 green onion.

practice:

Step 1/ Wash the burdock, remove the fibrous roots, and cut into thin slices without peeling.

Step 2/ Wash and peel the cabbage into appropriate sizes and set aside.

Step 3/ Wash the tomatoes, remove the stems and cut into pieces.

Step 4／ Wash and cut the green onions into sections

Step 5/ Bring 800cc of water to a boil, add the ingredients from step 1 to step 3 in order, turn to low heat and simmer until the water is about 500cc. Add appropriate amount of salt and scallions to enhance the flavor according to personal taste, simmer for 3 to 5 minutes, then turn off the heat and serve.

benefit:

In addition to eating four different colored vegetables at once and taking in a variety of phytochemicals, the unique sweet meaty aroma of boiled burdock can also satisfy the needs of meat lovers, and it is even more burden-free when paired with other meat staples.

The four-color burdock and fresh vegetable soup is nutritious, delicious, colorful, fragrant and tasty.

[Nutritionist's Tips]:

However, nutritionist Liu Yili also reminded that because burdock is rich in potassium, it is not recommended for kidney patients with limited potassium needs in their diet, as well as patients with diabetes and kidney disease. In addition, friends with duodenal ulcer and peptic ulcer should try to avoid eating it before the symptoms are cured, because high dietary fiber can easily increase intestinal motility and cause irritation.

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