Garlic head nutrition value is high, but black garlic has higher nutrition value. Research has proven that, through natural fermentation, black garlic, in addition to the original nutrients such as allicin, minerals and amino acids, can also produce additional antioxidants and make the nutrition richer.
Everyone knows that garlic has high nutritional value. Whether it is cold, anti-inflammatory, reducing cancer cell growth, or even skin diseases such as Hong Kong foot, it can be improved through a small garlic; however, the thick smell and spicy taste of garlic make many people afraid.
In fact, if garlic is fermented into "black garlic", it can naturally remove its nose and thick smell. What's even better is that naturally fermented black garlic contains more nutrients than raw garlic. In addition to allicin, it also has a large amount of polyphenols and vitamins, which can not only boost the spirit and accelerate the ecology of the new genus, but also have better anti-inflammatory and antioxidant effects.
What about black garlic?
What is black garlic head (also called "ripe black garlic head" or "fermented black garlic head")? Chen Fengting, a nutritionist at Kangning Hospital, explained that black garlic is made by using fresh white garlic heads and naturally fermenting under the environment where a certain humidity and temperature is controlled. In this special cultivation environment, the sugar and amino acids of fresh garlic will undergo a plum reaction (note: a series of complex reactions produced by sugar or protein when heating, making the food dark brown and produce changes in nutrients and flavors), making the color of the garlic cloves turn black, and the taste and nutritional value of the garlic will also change. Let’s take a look at what changes in taste and nutrition after raw garlic turns into black garlic?
1. The taste is sweet and has no flavour.
The ripe garlic head that reacts with plums will make the original raw garlic head spicy and crispy taste change to a sweet and sour taste, which can reduce the stimulation of the kidney and stomach. Therefore, if people with poor stomach want to take garlic to maintain health, they may wish to choose a milder black garlic head.
2. Nutrition is rich
Research has found that when garlic fermentes into black garlic, in addition to the original allicin, vitamins, minerals and other ingredients, it will also produce a new antioxidant: S-allyl cysteine; and the protein contained in garlic will be decomposed into 18 small-molecular amino acids necessary for the human body; and carbohydrates will also be decomposed into small-molecular fructose, allowing the human body to absorb faster.
3. The effect of allicin is stronger. Research has found that although the allicin in garlic becomes less after fermentation, the allicin produced by black garlic has a stronger effect than the allicin in raw garlic.
The seven major nutritional values of black garlic
During the fermentation process, black garlic heads will not only decompose the original nutrients of raw garlic from macromolecules to small molecules, so that the body can better absorb them. Chen Shengting pointed out that black garlic has better antioxidant power than raw garlic, and also helps maintain digestive function and reduce cardiovascular diseases.
1. Increase immunity. Black garlic after fermentation will retain the original nutrients of garlic, and at the same time produce special S-Allyl-L-cysteine (S-Allyl-L-cysteine). Research has found that it can activate immune cells in the body, enhance the absorption of allicin, and improve the body's ability to fight diseases as a whole. In addition, allicin after fermentation has better activity, and entering the body can improve the permeability of the cell membrane, enhance the cell's new crown, and strengthen the body's immunity.
2. Nutrition supplementation and improvement of weakening
The moisture content of black garlic is reduced, with only 43.6 grams per 100 grams, which means that you can eat higher nutrients than the weight of the same raw garlic. The study mentioned that, especially the content of vitamins, black garlic is at least twice that of raw garlic, and its mineral performance is also relatively high, so it can supplement nutrients and improve weak conditions.
3. Prevent cardiovascular disease
The interaction between allicin and S-allyl cysteine in black garlic can inhibit the human absorption of citric sterol, reduce blood pressure and inhibit the formation of citric sclerosis; and the dietary fiber in black garlic can also help citric sterol enhancement, thereby preventing various cardiovascular diseases and reducing the risk of the middle wind.
4. Adjusting blood sugar
Black garlic has better antioxidant ability, can promote insulin secretion, and can reduce insulin resistance caused by hyperglycemia, so it has the effect of adjusting blood sugar.
5. Allicin in anti-aging
garlic has the effect of resisting free radicals; however, research has found that black garlic has higher antioxidant activity, which is 39 times more than raw garlic, so its antioxidant and anti-free radicals have also become stronger, and it is a super food to fight aging and prevent cancer.
6. Promote the development of new Chen Daixie:
Raw garlic contains polyphenols and ketones. However, the content of antioxidants such as polyphenols and ketones can be increased by 4 times after fermentation. Research has found that it can improve blood circulation and dysfunction, making people less tired and helping to increase physical strength.
7. Help the liver to detoxify
Black garlic can decompose the protein of garlic into small molecule amino acids. The acetic acid and Tianmen parsamine acid are proven to enhance liver function, help liver to detoxify, and have the effect of protecting the liver..
How to eat black garlic best?
How much should I eat black garlic in a day to achieve health care effects? Chen Shengting said that because the polyphenols and vitamin content of black garlic is high, and cooking in high temperatures will damage the nutrients in the head, it is ideal to eat it directly. As long as you remove the shell and eat about 3 pieces a day, you can get good health care effects, both before and after eating.
It is also OK to cook soup with vegetables. For example, it is boiled into black garlic chicken soup, which tastes a bit like dried vegetable chicken soup, or various tomato and egg soup, clam soup, beef soup, etc., and you can add black garlic to cook.
In addition, because the black garlic is very soft, it is also directly applied to the toast, bread or glutinous rice, and then paired with other seasonings, it is also a convenient way to eat it.
Make your own black garlic at home
In fact, you can also make your own garlic by yourself at home. As long as you prepare raw garlic, electronic pot or oven, stainless steel rack, and kitchen towel, you can create a fermentation environment. The steps are as follows:
1. Prepare dry garlic without washing with water, just cut off the extra stalks and stems; if there is dirt or dust, brush it with a brush; if there are several cloves of garlic that look unhealthy, you should also remove them first.
2. Put a kitchen towel on the stainless steel shelf, and then put a raw garlic on it.
3. Put step 2 into the electronic pot, and the temperature is controlled at 60 degrees, and do not exceed 70 degrees. Otherwise, the temperature is too high, which will cause the effective ingredients of the garlic to be lost. Be careful not to press the function of cooking or cooking, otherwise it will become ripe garlic.
4. You can open the vegetation for inspection every day. If there is water, you can use a napkin to wipe it off and continue to ferment the vegetation.
5. After about two to three weeks, the garlic kernels will start to turn black. When the whole garlic turns even black, it means that the garlic has been fermented and can be eaten.
It is recommended to store the prepared black garlic in a dry place and eat it as soon as possible; if the area where your home is located is more damp, it is recommended to store it or refrigerate it to avoid the danger of the growth of yellow toxins.
If it is inconvenient to make at home, you can also choose the black garlic on the market. Chen Fanting suggested that the black garlic should be purchased as good as possible. After the garlic peel is turned on, the garlic cloves will have a bright black color, dense in the mouth, and a light sweet and sour taste. This black garlic has a better quality.
2 ethnic groups should eat carefully
Although the black garlic is mild and nutritious, it does not have the spicy feeling of raw garlic, and there are not many taboos when it comes to consumption, some ethnic groups should still eat carefully.
1. People with poor stomach function should avoid eating on an empty stomach. Although the fermented black garlic is no longer as spicy and irritating as garlic, people with weaker stomach function should not eat it on an empty stomach. It is more appropriate to eat it after eating, and do not eat it in large quantities at once.
2. People with coagulation disease avoid eating. Allicin has an anticoagulant effect. Therefore, there are ethnic groups that take coagulation or anticoagulant, as well as those who are bleeding due to surgery, women, etc., it is recommended to avoid eating, or consult a doctor or nutritionist before eating.
(This article is excerpted from Issue 504)