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1. 문어 영양성분
원산지: 지중해
제철: 5월~10월
평균 크기: 30cm
칼로리(100g): 84kcal
보관법: 문어를 삶아 밀폐용기에 냉동보관
손질법: 생문어는 삶아서 활용
권장 섭취량: 하루 3~500g
구입 요령: 싱싱하며 원산지가 확실한 것
주요 영양성분: 단백질, 칼슘, 칼륨, 마그네슘
궁합에 좋은 음식: 부추(문어의 풍미를 향상시키고 소화 기능을 촉진시켜 소화를 도울 수 있다)
문어는 뼈가 없는 바다 생물로 수 세기 동안 사람들을 매료 시켰습니다. 이는 전 세계 해안 지역 사회에서 중요한 단백질 공급원이며 많은 나라에서 진미로 간주됩니다. 또한 칼륨, 마그네슘, 칼슘의 훌륭한 공급원이기도 합니다. 이러한 미네랄을 조합하면 뇌졸중 위험을 줄이고 건강한 심장을 촉진할 수 있습니다.
2. 문어 효능
1. 심장 건강
문어는 다양한 심장 건강에 도움이 되는 오메가 3 지방산과 좋은 지방의 훌륭한 공급원입니다. 오메가 3는 혈압을 낮추고 동맥의 플라크 축적을 늦추어 심장의 스트레스를 줄여줍니다. 또한 뇌졸중, 심장마비 및 심장병의 위험을 증가시킬 수 있는 혈중 트리글리세리드와 지방을 감소시키고 불규칙한 심장 박동 발생 위험을 감소시켜 줍니다.
2. 항암 효과
문어의 타우린은 항암 및 항바이러스 효과가 있는 것으로 밝혀졌습니다. 이는 신체의 염증과 싸우고 항산화 작용을 하여 암과 관련된 손상으로부터 세포를 보호합니다. 또한 문어에는 셀레늄, 비타민 B 및 엽산과 같은 암 위험을 줄일 수 있는 다른 항산화 제가 많이 함유되어 있습니다.
3. 뇌 건강
문어에는 마그네슘이 포함되어 있습니다. 마그네슘은 식단에서 충분히 섭취하지 못하는 미네랄입니다. 마그네슘은 건강한 뇌 활동, 기억 및 학습 과정을 지원할 수 있습니다. 이것은 치매 나 알츠하이머와 같은 인지 질환의 위험을 감소시킬 수 있습니다. 또한 오메가 3 지방산인 에이코사펜타엔산과 도코사헥사에난은 우울증 및 기타 기분 장애를 예방하거나 치료하는 데 도움을 줍니다.
4. 눈 건강
문어에는 타우린 성분이 함유되어 있습니다. 이는 시력보호는 물론 안구 질환 개선에 도움이 됩니다. 타우린은 망막세포 구성에 필수 요소이기에 망막의 기능을 증진시켜 시력보호에 탁월합니다. 또한 타우린은 간 기능을 원활하게 도와 눈의 피로를 푸는 데 도움이 됩니다.
3. 문어 부작용 및 섭취 시 주의사항
- 문어는 차가운 성질을 가지고 있어 몸이 찬 사람이 과다 섭취 시 복통, 설사 등과 같은 증상이 나타날 수 있습니다.
- 소화기관이 약한 사람이 문어를 과다 섭취 시 소화 불량, 복통, 설사 등과 같은 증상이 나타날 수 있습니다.
- 문어의 타우린은 몸에서 대사 되는 과정에서 요산을 생성하기 때문에 요산증, 통풍 등의 질환이 있는 사람은 섭취를 피하는 것이 좋습니다.
4. 문어 삶는법
출처-오물조물 심여사 youtube
