Do carrots have to be fried with a lot of oil?

carrots need to be cooked with a lot of oil or burned with meat to absorb the vitamin A preludes β-carotene, a concept that has spread widely and is deeply rooted in the hearts of the people. The delicious taste of lamb stewed carrots, after the stir-fry, also deepens the impression. But if you want the most efficient β-carotene, do you have to use a lot of oil to help?answer is no.effects of cooking on β
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caroteneThe first reason there is no need to cook carrots with a lot of oil is that cooking at high temperatures is a big loss of β-carotene in food., the loss of β carotene is significant compared to cooking. Fry the carrots for 2 minutes and bring water to the boil for 8 minutes, with a β-carotene preservation rate of 75.0%. Significantly lower than the treatment of hot and steaming (retention rate is around 90%.) Vegetables containing β-carotene were oiled for 5 to 10 minutes, and the preservation rate of β-carotene was 81.6%, lower than steaming, but higher than cooking.because of the large amount of gel in the cell wall of raw vegetables, it will reduce the β-carotene bio-utilization to some extent. Cooking heating is conducive to improving the biological utilization rate of carotenoids in dark vegetables, giving the women 4 consecutive weeks to eat heated spinach and carrots, compared with eating the same amount of fresh vegetables, the plasma content of β-carotene increased by about 3 times. But high temperatures β oxidation of the antioxidant, carotene. At the same time, β-carotene is also more likely to seep out of carrots when a large amount of fat is used in cooking, and these carotene-soluble fats may be lost on cooking utensils and dishes.fat in the small intestine helps β
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absorb β-carotene does need fat to help absorb. But how much oil is enough? Do you need oil on your plate? Will less oil β the absorption of carotene? Would the effect be the same if only oil was mixed without heating?a study of Filipino children compared cooked β-carotene-rich vegetables (including carrots) with different amounts of fat. The children were divided into three groups and given a meal of cooked vegetables rich in carotene, but the amount of fat in the meal was minimal, at 2 grams, 5 grams and 10 grams of fat per meal. This is a very oil-free meal, in contrast, Beijing residents now use an average of 83 grams of oil per day, fried a dish with 30 grams of oil abound. Children also eat fat-containing snacks after meals, with total daily fat intake of 21 grams, 29 grams and 45 grams, equivalent to 12 percent, 17 percent and 24 percent of a day's energy intake. This proportion is still too low compared to our urban residents, because we have generally exceeded 30%. When the researchers looked at changes in carotene and vitamin A levels in children's blood, they found that the levels of β-carotene and vitamin A increased in both groups, and there was no significant difference in the magnitude of the increase.researchers also found that eating other fatty foods over a period of time after eating a meal of cooked vegetables rich in β-carotene also boosted the absorption of β-carotene in the food. Carotene that stays in the intestines can be absorbed by waiting for new fat to arrive in the intestinal cavity and then forming emulsified microbes with the fat.Another study in the U.S. gave subjects a vegetable salad with raw carrots, a 28-g fat salad dressing, a 6-g fat salad dressing, and a fat-free salad dressing. It was found that the blood of the group that ate 28 grams of fat salad dressing had significantly higher levels of β-carotene than the other group, while the group that ate fat-free salad dressing had a weak increase in β-carotene in the blood. Similar results were found in a previous trial, in which the concentration of β-carotene in the blood reached a second peak six hours after eating a vegetable salad, along with a new meal (chosen by the subjects themselves) β-carotene in the blood.together, suggesting that absorbing carotene from food requires the help of fat. Proper heating is beneficial β-carotene is released from the cells of plant-based raw materials. Some literature mentions that if vegetables can be cooked, only 3-5 grams of fat can be used to effectively promote absorption. If the vegetables are not cooked soft, more fat is needed to absorb carotene to help.conclusion To absorb β-carotene well, cooking carrots doesn't require a lot of fat, just a small amount of fat or a small amount of fat in the same meal. Oils and fats ingested over a period β the absorption of carotenoids. Of course, if you like to burn meat and carrots together, there's no harm. In addition, β-carotene-rich carrots, pumpkins, sweet potatoes and dark green leafy vegetables (hollows, spinach, orchids, etc.) are good sources of β-carotene.