So Vodni Kostanji Dobri Za Vas? Kako Jih Jesti?

2024 Avtor: Cecilia Ryder | [email protected]. Nazadnje spremenjeno: 2023-12-17 14:23

Ste vedeli, da nekaj zelenjave raste tudi pod vodo ?

Vodni kostanj je dober primer. Po njihovem imenu lahko mislite, da spadajo v družino kostanjev. Napačno! Kostanj raste na drevesih, medtem ko vodni kostanj raste pod vodo.

So bolj kot sadje nekega vodne rastline, ki raste v plitvih vodah. Uporabljajo se v indijski, kitajski in več evropskih kuhinjah. Raziskave jih izkaže za skladišča iz mineralov in antioksidantov. Ampak, kako pomagajo vašemu telesu? Kako jih lahko zaužijete? So na varnem? Kako imajo okus?

Nadaljujte z iskanjem odgovorov!

Kazalo

• Kaj so vodni kostanj? Katere so njihove sorte?
• Zakaj so vodni kostanji priljubljeni?
• Kakšne so prednosti vodnega kostanja?
• Prehranski profil vodnega kostanja
• Kako uporabljati / uživati vodni kostanj
• Kako kupiti vodni kostanj
• Kako shraniti vodni kostanj
• Kako lahko ugotovite, ali se je vodnemu kostanju poslabšalo?

Kaj so vodni kostanj? Katere so njihove sorte?

Vodni kostanj ni oreh. So vodna / podvodna zelenjava (ali gomolji), ki raste na Kitajskem, v Indiji in v nekaterih delih Evrope. Dve vrsti gojimo pod imenom vodni kostanj - Trapa natans (aka vodne kalčke ali jezuitski oreh) in Eleocharis dulcis (1), (2).

Trapa natans (vodna kalčka ali "ling") gojijo v južni Evropi in Aziji. Eleocharis dulcis se veliko goji na Kitajskem. Zato se Trapa natans imenuje evropski vodni kostanj, slednji pa je znan kot kitajski vodni kostanj (1), (2)

Evropska kostanj ima tri do štiri Klasast, z naklonom, pravokotno, veliko sadja. Užitni del je matici podobno notranje jedro. Kitajski vodni kostanj, na drugi strani pa izgleda bolj kot repo-oblike gomolja - okrogle in mehkejši.

Obe vrsti sta invazivni in agresivni plevel. Hitro rastejo in tvorijo goste preproge na ribnikih, jezerih in plitko globokih vodnih telesih (2).

Domačini pa uživajo v uživanju te vodne zelenjave. Olupljen vodni kostanj pražimo, kuhamo, kuhamo na pari, zmeljemo in kuhamo na različne načine. Opazite, da se pogosto uporablja v azijski kuhinji, zlasti v verodostojni kitajski hrani.

Ste se kdaj vprašali, zakaj?

Nadaljujte z branjem!

Zakaj so vodni kostanji priljubljeni?

Vodni kostanj je skladišče mineralov, vitaminov, škroba, vlaknin in fenolnih spojin. Njihova vsebnost škroba in vlaknin je dober dodatek k vaši običajni prehrani.

Ker ima vodni kostanj visoko hranilno vrednost, je povezano z več koristmi za zdravje. Je bistvena sestavina ajurvede. Znan je po diuretičnih, antiseptičnih in prebavnih lastnostih.

Pripravki iz vodnega kostanja lahko pomagajo pri zdravljenju dizenterije, driske, krvavitev, zlomov in vnetnih motenj (3). Če želite izvedeti več o koristih vodnega kostanja za zdravje, se pomaknite navzdol!

Kakšne so prednosti vodnega kostanja?

Vodni kostanj vsebuje veliko antioksidantov in protivnetnih spojin. Te spojine pomagajo pri odpravljanju prebavnih težav, slabokrvnosti in utrujenosti. Prav tako lahko pomagajo zmanjšati vročino, bolečino in vnetje.

1. Lajšajte bolečino in vnetje

Po kliničnih preskušanjih ekstrakti vodnega kostanja zavirajo nastajanje vnetnih spojin, kot so interlevkini in dušikov oksid. Aktivne kemikalije v tem sadju upocasnjujejo na gene, ki so odgovorni za pripravo te spojine (4).

Fenolni antioksidanti v vodnem kostanju odstranjujejo proste radikale v vašem sistemu in jim preprečujejo, da bi povzročili poškodbe organov, vnetje in bolečino. Vodni kostanj tako močno vpliva na vaše telo (analgetik) (4).

S temi lastnostmi se ta vodna zelenjava lahko uporablja za zdravljenje draženja kože, razjed na želodcu, vročine in možganskih motenj, povezanih s starostjo (3), (4).

2. Lahko pomaga pri obvladovanju diabetesa

Koreninska zelenjava, kot je vodni kostanj, shranjuje vodo in hranila ter jih dobavlja rastlini. Zato so bogate z vlakninami, minerali, antioksidanti in škrobom. Vključevanje vodnega kostanja v vašo prehrano lahko pomaga pri obvladovanju diabetesa (5), (6).

Čeprav ima ta zelenjava primerne količine škroba, imajo prednost vlaknine in antioksidanti (5), (6).

3. Imajo antioksidativne in antikancerogene učinke

Močni antioksidativni učinki so bili ugotovljeni v različnih delih vodnega kostanja. Več eksperimentalnih študij je pokazalo, da so izvlečki sadja in lupine vodnega kostanja pri osebah odstranjevali proste radikale (7).

Tako lahko vodni kostanj prepreči / upočasni lipidno peroksidacijo, proliferacijo tumorjev (rast in metastaze) in poškodbe DNA, ki jih povzročajo prosti radikali. Za to lastnost so odgovorni flavonoidi, kot so luteolin, fisetin in diosmetin (7), (8).

Glede na laboratorijske preskuse lahko kitajski in evropski vodni kostanj deluje proti raku na človeške dojke, pljuča in debelega črevesa (8).

4. Lahko zniža krvni tlak (hipertenzija)

V vodnem kostanju je veliko mineralov. V primerjavi s pšenično moko, vodo kostanjeve moke ima višjo kalij, magnezij, cink in vsebnost bakra. Tudi ta moka ohranja svoje antioksidativne lastnosti, za razliko od pšenične moke. Če ga vključite v svojo prehrano, lahko pomagate pri uravnavanju krvnega tlaka (9).

Skupaj z vodnim kostanjem dodaja temno zeleno listnato in križno zelenjavo tudi zdravje srca. Znano je, da taka hrana z visoko vsebnostjo kalija sprošča vaše srčne mišice in preprečuje možgansko kap (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 smernice za nabavo in se opira na recenzirane študije, akademske raziskovalne ustanove in zdravniška združenja. Izogibamo se uporabi terciarnih referenc. Več o tem, kako zagotavljamo, da je naša vsebina natančna in aktualna, lahko preberete v naši uredniški politiki.

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