Benefits Of Miso And Safe Eating
Miso (Miso) or Japanese soybean paste Use as an ingredient in many Japanese dishes. Made from fermented soybeans, rice or wheat with a leavening agent obtained by fermenting soybeans. and other ingredients may be added to the fermentation as well. Many people believe that miso has many health benefits, such as helping the digestive system. and strengthen immunity
There are different types of miso and come in different colors, from white, brown, to red, with each color producing a different flavor and intensity. Which Japanese people like to use each type of miso to cook differently, such as miso soup, meat sauce, salad dressing and dipping sauce
Nutritionally, 1 tablespoon of miso provides about 33.7 calories, 2.2 grams of protein, 4.3 grams of carbohydrates, a small amount of sugar and fiber as well as other nutrients such as B vitamins, vitamin K, calcium, magnesium, manganese, phosphorus, iron, selenium, copper and choline. Cooking often uses only 1–2 tablespoons of miso. So you may not get as much of these nutrients as you think at UFABET.
What are the benefits of miso?
Some studies have found that Miso may have health benefits in the following ways:
Helps the digestive system work well.
Miso is rich in probiotics (Probiotic) obtained by fermenting beans or rice with koji concentrate containing Aspergillus Oryzae , thus helping to balance the digestive system. Improves bowel function And may help reduce the risk of gastrointestinal diseases such as chronic inflammatory bowel disease.
In addition, eating miso may Helps the body absorb nutrients better Because miso’s soybean fermentation process may help reduce the anti-nutritional compounds. (Antinutrients), which are substances that inhibit the absorption of nutrients found in soybeans.
Helps in the functioning of the immune system
The probiotics in miso help support the intestinal microflora. Inhibits the growth of germs in the body and helps the immune system work better. They help prevent illness and help the body recover from colds and infections faster. However, different strains of probiotics have different health benefits.
May help lower blood pressure
One study found that eating high-sodium did not increase blood pressure and heart rate. compared to eating Other foods. That high in sodium This is because the substances inhibit the activity of the sympathetic nerves (sympathetic nerves), which lowers blood pressure and heart rate.
Substituting meat for soy-based foods Japanese soybeans, and tofu may help reduce levels of total cholesterol. low-density lipoprotein (LDL) cholesterol, and triglycerides. (Triglycerides)
Helps control blood sugar levels
One small study found that eating soy-based foods and nutto with white rice might help lower your glycemic index by about 20–40 %.
May reduce the risk of certain cancers
Miso contains antioxidants. That protects cells in the body from free radical damage. And may help prevent certain cancers such as stomach cancer, liver cancer, breast cancer, lung cancer and colon cancer.
However consumption should be taken to enhance overall health rather than prevent disease. Because the research in the above is not a lot. It is a study in small samples or animal experiments. This makes it difficult to come to any definitive conclusions about. How slows down or prevents various diseases.
How to eat miso without destroying health
Miso is commonly used to make a variety of savory dishes. The most popular dish is miso soup with white tofu, seaweed, Japanese scallions and sesame seeds, or it can use as an ingredient in sauces and salad dressings. Mix with lemon, peanut butter, apple juice, oil and vinegar. Unopened miso can be stored for a long time at room temperature. But if it’s open Should be stored in a sealed container in the refrigerator. which will last for about 1 year
People can eat miso without causing harm to their health. But be careful when eating with other foods that are high in sodium. Because is often very salty. Contains up to 643 milligrams of sodium per 1 tablespoon. The World Health Organization (WHO) recommends not consuming more than 2,000 milligrams of sodium per day. Or on average should not get more than 600 milligrams of sodium per meal.
Eating foods that are high in sodium that exceed the recommended daily intake on a regular basis may cause hypothermia high blood pressure. This can lead to heart disease and stroke. Especially people with certain medical conditions that need to limit sodium intake. Should not be eaten in large amounts.