Jesu Li Vodeni Kesteni Dobri Za Vas? Kako Ih Jesti?

2024 Autor: Cecilia Ryder | [email protected]. Zadnja promjena: 2023-12-17 14:20

Jeste li znali da i neko povrće raste pod vodom ?

Vodeni kesteni su dobar primjer. Slijedeći njihovo ime, možda mislite da pripadaju obitelji kestena. Pogrešno! Kesteni rastu na drveću, dok vodeni kesteni rastu pod vodom.

Oni su više kao voće nekog vodena biljka koja raste u plitkim vodama. Koriste se u indijskoj, kineskoj i nekoliko europskih kuhinja. Istraživanja ih dokazuje da se skladišta od minerala i antioksidansa. Ali, kako pomažu vašem tijelu? Kako ih možete konzumirati? Jesu li sigurni? Kakav su okus?

Nastavite se pomicati da biste pronašli odgovore!

Sadržaj

• Što su vodeni kesten? Koje su njihove sorte?
• Zašto su vodeni kesteni popularni?
• Koje su blagodati vodenih kestena?
• Prehrambeni profil vodenih kestena
• Kako se koristi / konzumira vodeni kesten
• Kako kupiti vodene kestene
• Kako čuvati vodene kestene
• Kako možete znati jesu li se vodeni kesteni pokvarili?

Što su vodeni kesten? Koje su njihove sorte?

Vodeni kesteni nisu orašasti plodovi. Oni su vodeno / podvodno povrće (ili corms) koje raste u Kini, Indiji i dijelovima Europe. Dvije se vrste uzgajaju pod imenom vodeni kesten - Trapa natans (poznata kao vodena kalutina ili isusovački orah) i Eleocharis dulcis (1), (2).

Trapa natans (vodena kalpot ili 'ling') uzgaja se u južnoj Europi i Aziji. Eleocharis dulcis intenzivno se uzgaja u Kini. Stoga se Trapa natans naziva europskim vodenim kestenom, dok je potonji poznat kao kineski vodeni kesten (1), (2)

Europska kestena ima tri do četiri šiljat, pod kutom, pravokutne, velike plodove. Jestivi je dio unutarnja jezgra slična matici. Kineski vodeni kesten, s druge strane, izgleda više kao repe-obliku gomolja - okrugli i mekše.

Obje su vrste invazivni i agresivni korovi. Oni brzo rastu i stvaraju guste prostirke na ribnjacima, jezerima i plitko dubokim vodenim tijelima (2).

Međutim, mještani uživaju jesti ovo vodeno povrće. Očišćeni vodeni kesten prži se, kuha, kuha na pari, melje i kuha na razne načine. Možete vidjeti da se široko koristi u azijskoj kuhinji, posebno u autentičnoj kineskoj hrani.

Jeste li se ikad zapitali zašto?

Nastavi čitati!

Zašto su vodeni kesteni popularni?

Vodeni kesten su skladišta minerala, vitamina, škroba, vlakana i fenolnih spojeva. Sadržaj škroba i vlakana čini ih dobrim dodatkom vašoj redovitoj prehrani.

Budući da imaju visoku hranjivu vrijednost, vodeni kesten povezan je s nekoliko zdravstvenih blagodati. To je bitna komponenta Ayurvede. Poznat je po svojim diuretičkim, antiseptičkim i probavnim svojstvima.

Pripravci od vodenog kestena mogu pomoći u liječenju dizenterije, proljeva, krvarenja, prijeloma i upalnih poremećaja (3). Da biste saznali više o zdravstvenim blagodatima vodenog kestena, pomaknite se prema dolje!

Koje su blagodati vodenih kestena?

Vodeni kesten sadrži puno antioksidansa i protuupalnih spojeva. Ovi spojevi pomažu u ispravljanju probavnih problema, anemije i umora. Oni također mogu pomoći u smanjenju temperature, boli i upala.

1. Ublažite bol i upalu

Prema kliničkim ispitivanjima, ekstrakti vodenog kestena inhibiraju proizvodnju upalnih spojeva poput interleukina i dušikovog oksida. Aktivni kemikalije u ovom voća potiskuju se geni odgovorni za proizvodnju tih spojeva (4).

Fenolni antioksidanti u vodenom kestenu uklanjaju slobodne radikale u vašem sustavu i sprječavaju ih da izazovu oštećenje organa, upalu i bol. Stoga vodeni kesten snažno ublažava bol (analgetik) na vaše tijelo (4).

S ovim svojstvima ovo se vodeno povrće može koristiti za liječenje iritacije kože, čira na želucu, vrućice i poremećaja mozga povezanih sa starenjem (3), (4).

2. Može vam pomoći u upravljanju dijabetesom

Korijenasto povrće poput vodenih kestena čuva vodu i hranjive sastojke i opskrbljuje ih biljkom. Stoga su bogate vlaknima, mineralima, antioksidantima i škrobom. Uključivanje vodenih kestena u vašu prehranu može pomoći u upravljanju dijabetesom (5), (6).

Iako ovo povrće ima prilične količine škroba, njegov sadržaj vlakana i antioksidansa ima prednost (5), (6).

3. Posjeduju antioksidativne i antikancerogene učinke

U raznim dijelovima vodenog kestena utvrđeni su snažni antioksidativni učinci. Više eksperimentalnih studija pokazalo je da su ekstrakti plodova i ljuskica vodenog kestena u subjekata uklanjali slobodne radikale (7).

Stoga vodeni kesten može spriječiti / usporiti peroksidaciju lipida, proliferaciju tumora (rast i metastaze) i oštećenje DNA izazvano slobodnim radikalima. Za ovo svojstvo zaslužni su flavonoidi poput luteolina, fisetina i diosmetina (7), (8).

Prema laboratorijskim ispitivanjima, kineski i europski vodeni kesten mogu provoditi antikancerogeno djelovanje na ljudske stanice dojke, pluća i debelog crijeva (8).

4. Svibanj snižava krvni tlak (hipertenzija)

Vodeni kesten sadrži puno minerala. U usporedbi s pšeničnim brašnom, vodeno kestenovo brašno ima veći sadržaj kalija, magnezija, cinka i bakra. Ovo brašno također zadržava svoja antioksidativna svojstva, za razliku od pšeničnog brašna. Uključivanje u prehranu može vam pomoći u regulaciji krvnog tlaka (9).

Uz vodene kestene, dodavanje tamnozelenog lisnatog i križnog povrća također poboljšava zdravlje srca. Poznato je da takva hrana s visokim udjelom kalija opušta vaše srčane mišiće i sprječava moždani udar (10).

Moreover, these vegetables are low in calories and carbohydrates. They may help people with hypertension to lose weight (10).

5. Exhibit Antimicrobial Activity

Water chestnut extracts can eliminate bacterial strains like Escherichia coli, Staphylococcus aureus, and Listeria monocytogenes. Shigella sonnei and Bacillus cereus were also found to be susceptible in another study. Water chestnut extracts inhibited the growth of helminths (worms and insects) as well (11), (12), (13).

These studies prove the antibacterial nature of green and red water chestnuts. Since they can kill several pathogenic strains, their extracts can be used to treat bacterial infections (11), (12).

Moreover, this antibacterial activity is comparable to the effect of standard antibiotics (like kanamycin). Therefore, adding water chestnut to your food may increase its shelf life (11). This plant may also purify water bodies with this antimicrobial effect.

Such health and ecological benefits are attributed to the mineral, vitamin, and phytochemical content of water chestnuts.

Find out more about their nutritional value in the following section.

Nutritional Profile Of Water Chestnuts

The water chestnut plant contains minerals like calcium, phosphorus, iron, copper, manganese, magnesium, sodium, and potassium.

The fruit kernels contain vitamins A, B, and C, and functional proteins.

The water chestnut fruits contain carbohydrates, minerals, and fair amounts of phenolic compounds. The flavonoids, flavones, saponins, phytosterols, oils, and tannins in them contribute to their antioxidant properties. It is these polyphenols that scavenge free radicals from your system (14).

Consuming water chestnuts means supplying your body with all these phytonutritional components.

How can you do it? Can you eat raw water chestnuts or should they be processed?

Keep reading for answers!

How To Use/Consume Water Chestnuts

Freshwater chestnuts can be eaten raw after peeling and washing them well. They are crispy and taste mildly sweet, similar to lotus root.

No matter how long you cook or steam them, these corns have a magical power to remain crunchy.

Therefore, you often see them added to soups, ramen, stew/stocks, and any broth-like preparation for a fresh and crunchy twist.

Don’t you want to taste water chestnuts? Let’s stir up something quick with them!

Here’s a simple recipe you can try in your kitchen right away!

Water Chestnut And Veggies Stir Fry

What You Need

• Olive oil: 1-2 tablespoons (enough for a stir fry)
• Water chestnuts: 1 ounce (canned or fresh), sliced
• Broccoli florets: 5-6, washed and cleaned
• Snow peas: 1 pound, fresh, trimmed
• Baby corn kernels: 6-8, fresh, sliced into halves
• Bell peppers: 1-2 medium-sized, sliced long
• Fresh mint: 1 tablespoon, chopped
• Sesame seeds: 2 tablespoons
• Salt: to taste
• Pepper: to taste
• Skillet: 1, medium-large

Let’s Make It

1. Place a large skillet over a medium-high flame and add olive oil.
2. Once the oil is hot, stir in the broccoli, snow peas, baby corn, and bell peppers. Cook for 2-3 minutes.
3. Toss in the water chestnuts, mint, and sesame seeds.
4. Cook and stir well for about 3-5 minutes more, until the vegetables are tender.
5. Sprinkle salt and pepper and give a final stir.
6. Serve hot alongside rice, noodles, or flatbreads.

Such sides or stir-fries are a super healthy and tasty way of incorporating these nutty water vegetables into your diet.

This dish can give your body a boost of antioxidants and much-needed micronutrients.

You can find a horde of such quick, simple, and nutritious recipes with water chestnuts. They go very well with greens, chicken, and meat dishes.

You can dry water chestnuts and get them milled for flour. Water chestnut flour can be used in baking and cooking, similar to wheat flour.

But before you think about cooking with it, let’s talk about how to pick the best water chestnuts at the grocery store.

How To Buy Water Chestnuts

You can find fresh water chestnuts if you live close to a pond or a lake that has been invaded by this plant. If not, you can get them from supermarkets that sell international foods or Asian grocery stores.

Pick the hard and glossy ones. Ensure that they have no pits, bruises, or mushy spots. Good quality and healthy water chestnuts should look bright and white on the inside. They should taste sweet and nutty.

How To Store Water Chestnuts

After buying water chestnuts, store them unpeeled in paper bags in the refrigerator for up to a week. You can also freeze them in suitable containers. They last up to 5-6 months at 0ºF.

It is better to peel water chestnuts just before use. Storing peeled ones in water may rob them of their fresh taste and texture.

If you still wish to do so, keep them in this condition only for 2-3 days. Change the water every day.

Some of us find it convenient to cook and store such vegetables. The best way to do so is to boil water chestnuts, peel them, pack them in freezer bags/suitable containers, and freeze.

Label the bags with the date of packing. Leave enough headspace in each bag to prevent rotting or partial freezing.

Cooked, peeled, and frozen water chestnuts will last up to a year if stored the right way.

Another fuss-free option is using canned water chestnuts. Good quality water chestnuts are washed, peeled, and stored in brine (saltwater) before canning. You can buy them here.

You can use canned water chestnuts just like the fresh ones. They taste similar. Once opened, the leftovers need to be stored in fresh, filtered water. Change the water every day.

How Can You Tell If Water Chestnuts Have Gone Bad?

Water chestnuts spoil quickly if not stored well. Do not use the canned contents if they smell off and feel slimy.

Fungal molds may develop in the containers if you don’t change the water. This can also happen in the cans.

Be careful when you are buying water chestnuts – fresh or canned ones.

Sometimes, the fresh ones may be picked from a lake/pond that has polluted/contaminated water. Therefore, stick to a trusted source/brand.

Also, check the expiration date and storage conditions before purchasing canned water chestnuts.

In Summary

Water chestnuts are aquatic corns that grow in shallow water bodies. The plant and its fruits are rich in minerals, vitamins, antioxidants, and starches. This is why they have been traditionally used to treat dysentery, diabetes, and blood pressure.

Their antioxidant activity is also thought to reduce the risk of cancer. However, there is not enough information about its safety and side effects.

Hence, talk to your dietitian or healthcare provider about water chestnuts. If permitted, try cooking and baking with it. Follow our storage tips to recreate that favorite Chinese dish of yours any time of the year! Share your feedback in the section below.

14 sources

Stylecraze ima stroge smjernice za izvor i oslanja se na recenzirane studije, akademske istraživačke institucije i medicinska udruženja. Izbjegavamo koristiti tercijarne reference. Možete pročitati više o tome kako osiguravamo da je naš sadržaj točan i aktualan čitajući našu uredničku politiku.

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