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흑미 효능/칼로리/소화/부작용
1. 흑미 영양성분
원산지: 동남아시아
수확 시기: 연중계속
평균 크기: 1~3cm
칼로리(100g): 366kcal
보관법: 직사광선을 피한 서늘한 곳에 보관
손질법: 흐르는 물에 여러번 씻어 요리에 활용
권장 섭취량: 하루 200g
구입 요령: 구수한 향이 진하고 낟알이 흩어지지않은 것
주요 영양성분: 안토시아닌, 식이섬유
궁합에 좋은 음식: 콩-흑미에 부족한 영양소를 채워 궁합이 좋다
흑미는 강력한 항산화 특성을 가진 안토시아닌이라는 색소로 검은색, 보라색을 띠게 됩니다. 고대 중국에서는 흑미가 매우 독특하고 영양가가 높은 것으로 간주되어 왕족을 제외한 모든 사람들에게 금지되었다고 합니다. 오늘날 흑미는 순하고 고소한 맛, 쫄깃한 식감, 많은 영양 학적 이점 덕분에 전 세계 수많은 요리에서 찾을 수 있습니다.
2. 흑미 효능
1. 눈 건강
흑미는 안토시아닌과 함께 많은 양의 루테인과 눈 건강을 돕는 역할을 하는 것으로 알려진 두 개의 카로티노이드를 함유하고 있습니다. 이 산화방지제는 눈의 세포를 보호하고 자외선 방사선의 영향을 줄여 눈 건강을 보호하고 개선하는 데 도움을 줍니다.
2. 심장 건강
흑미에는 심장병을 예방하는 데 도움이 되는 항산화 제가 포함되어 있습니다. 흑미에서 발견되는 것과 같은 플라보노이드는 심장병 발병 및 사망 위험 감소에 도움을 줍니다. 또한 흑미의 안토시아닌이 콜레스테롤과 중성 지방 수치를 개선하는 데 도움이 될 수 있습니다.
3. 항암 효과
흑미의 안토시아닌은 또한 강력한 항암 특성을 가질 수 있습니다. 안토시아닌이 풍부한 식품을 많이 섭취하면 대장암 위험이 낮아지는 것으로 나타났습니다. 또한 흑미의 안토시아닌은 인간 유방암 세포의 수를 줄 였을 뿐만 아니라 성장과 확산 능력을 늦추는 것으로 나타났습니다.
4. 소화기 건강
흑미는 다량의 섬유질을 함유하고 있습니다. 흑미의 섬유질은 변비, 팽만감 및 기타 원치 않는 소화기 증상을 예방하는 데 도움이 됩니다. 섬유질은 소화관 내의 노폐물과 독소에 결합하여 이를 빼내고 규칙적인 장 기능을 도와줍니다. 또한 흑미에서 발견되는 식이섬유는 식사 후 포만감을 느끼고 포만감을 오래 유지하여 체중 감량을 도울 수 있습니다.
3. 흑미 부작용
- 흑미를 과하게 섭취하면 신장에 무리를 줄 수 있으므로 적당량만을 섭취하는 게 좋습니다.
- 흑미는 식이섬유가 함유되어 있고 껍질이 있어 소화기관이 약한 사람이 섭취 시 소화가 잘 안될 수 있습니다. 소량 섭취 후 점점 양을 늘려가는 것이 좋습니다.