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1. 적두 영양성분
원산지: 남미
수확 시기: 8~10월
평균 크기: 3cm
칼로리(100g): 310kcal
보관법: 직사광선을 피한 서늘한 곳에 보관
손질법: 흐르는 물에 씻어 활용
권장 섭취량: 하루 200g
구입 요령: 붉은빛이 선명하며 물에 뜨는 것
주요 영양성분: 단백질, 식이섬유, 비타민C
궁합에 좋은 음식: 찹쌀(서로의 부족한 영양성분을 채워줘 팥죽에 새알을 넣어 먹으면 좋다)
적두 또는 팥으로 불리는 붉은색의 작은 콩으로 대부분의 콩과 마찬가지로 팥에는 섬유질, 단백질, 복합 탄수화물 및 유익한 식물 화합물이 들어 있습니다. 적두는 심장 건강 및 체중 감소에서 소화 개선 및 당뇨병 위험 감소에 이르기까지 여러 가지 건강상의 이점과 관련이 있습니다. 또한 다양한 요리에 쉽게 통합할 수 있습니다.
2. 적두 효능
1. 소화기 건강
적두는 소화와 장 건강을 향상시킬 수 있습니다. 콩에는 특히 수용성 섬유질과 저항성 전분이 풍부하기 때문입니다. 이 섬유질은 장에 도달할 때까지 소화되지 않은 채로 장을 통과하여 좋은 장내 세균을 위한 음식 역할을 합니다. 친근한 박테리아가 섬유질을 먹으면 부티레이트와 같은 단쇄 지방산을 생성하고 장을 건강하게 하고 대장 암 위험을 감소시킵니다. 또한 콩의 높은 항산화 성분이 장 염증을 줄여 소화를 더욱 촉진할 수 있습니다.
2. 당뇨 예방
적두는 제2형 당뇨병의 위험을 낮추는 데 도움을 줄 수 있습니다. 이는 부분적으로 섬유질이 풍부하여 인슐린 민감성을 개선하고 식사 후 혈당 급증을 줄이는 데 도움이 되기 때문입니다. 또한 적두에서 발견되는 단백질이 장내 알파 글루코시다아제의 작용을 차단할 수 있다고 합니다. 알파 글루코시다아제는 복잡한 탄수화물을 더 작고 쉽게 흡수할 수 있는 당으로 분해하는 데 필요한 효소입니다. 이는 일부 당뇨병 치료제와 같이 혈당 급증을 줄일 수 있습니다.
3. 심장 건강
적두는 심장 건강을 증진시킬 수 있습니다. 적두 추출물은 혈압을 낮추고 트리글리 세라이드, 총 및 나쁜 LDL 콜레스테롤 수치를 낮추고 간에 지방 축적을 줄입니다. 콩이 풍부한 식단은 혈압, 콜레스테롤 및 트리글리세리드를 포함한 심장 질환의 위험 요소를 낮출 수 있습니다.
4. 뼈 건강
적두에는 우리 몸의 적절한 발달에 필수적인 인, 마그네슘, 아연, 망간과 함께 중요한 미네랄과 비타민이 풍부합니다. 이는 치아와 뼈 건강에 중요한 역할을 합니다. 이 모든 미네랄은 뼈의 적절한 기능을 위해 필요하며 치아와 뼈의 재광화를 촉진하고 강하게 유지합니다. 정기적으로 적두를 섭취하면 골다공증, 충치, 잇몸 문제는 물론 나이가 들면서 발생할 수 있는 기타 뼈 관련 문제에 대한 장기적인 해결책이 될 수 있습니다.
3. 적두 부작용
- 적두를 과다 섭취 시 적두의 사포닌으로 인해 설사를 유발할 수 있습니다.
- 적두는 차가운 성질로 몸이 찬 사람이 섭취 시 복통, 설사 등과 같은 증상을 일으킬 수 있습니다.