長壽超級食物大蒜知多D

Garlic is a common spice in Chinese kitchens. Although the strong odour emitted after chewing is a deterrent, it has long been regarded as a nutritious ingredient due to its richness in nutrients and health benefits, and was even once hailed as an anti-cancer "star" that can prevent cancer. But what are the actual effects of this unassuming white ball? And how to eat correctly in order to give full play to the maximum value?

Natural ingredients with multiple health benefits

Garlic is regarded as a good health food because it contains sulphur amino acids and allicin. These active ingredients can inhibit the growth of harmful intestinal bacteria, promote blood circulation, help maintain the elasticity of blood vessels, prevent atherosclerosis and thrombosis, which in turn reduces blood pressure,Cardiovascular protectionThe effect of garlic on the digestive system. At the same time, the sulphur compounds in garlic have anti-bacterial and anti-inflammatory properties, inhibiting Helicobacter pylori, fungi and some viruses, which helps to maintain the health of the digestive system.

In addition, garlic can stimulate insulin secretion and enhance the absorption and utilisation of glucose by cells, which helps stabilise blood sugar levels and is a friendly ingredient for diabetics. Its rich combination of protein, vitamins and minerals can also help relieve fatigue,Strengthening the immune systemIt is therefore regarded as a natural option for promoting longevity.

No solid scientific evidence for cancer prevention claims

The rumour that garlic can prevent and even fight cancer mainly stems from the fact that the elements it contains, stilbene and selenium, have antioxidant properties that can enhance the body's ability to prevent and fight cancer.immunityHowever, no human clinical trials have been conducted to prove that garlic has a direct effect on cancer prevention or treatment. However, at present, no clinical trials have been conducted on human beings to prove that garlic has the effect of preventing or treating cancer directly, and the relevant effects are still at the theoretical stage.

Raw food vs. cooked food: how to eat for maximum benefit?

If you want to reap the full health benefits of garlic, the way you eat it is crucial. While eating garlic raw can be socially awkward (e.g. persistent bad breath), studies have shown that the maximum benefits of allicin can only be achieved when consumed raw - as heating destroys the activity of allicin and significantly diminishes its health benefits.

Allicin does not occur naturally in whole garlic cloves, but is produced by a biochemical reaction between the enzyme alliinase and allicin when the garlic cloves are chopped or crushed. Therefore, the bioavailability of garlic can be maximised by consuming it raw after chopping. However, for the convenience of human interaction, it is recommended that garlic be cooked if it is to be consumed in public, as the benefits are reduced but some of the nutrients can still be retained.

These groups need to be careful when consuming them.

It is important to note that not everyone is suitable for eating raw garlic. People with weak gastrointestinal function, gastric ulcers or intestinal inflammation should avoid eating raw garlic - its strong irritation may accelerate gastric mucous membrane irritation, leading to faster intestinal peristalsis, causing abdominal pain, diarrhoea and other discomforts. Cirrhotic patients with poor blood clotting function, wounds are not easy to heal and prone to gastrointestinal bleeding problems, it is even more important to strictly control the intake of garlic, especially avoiding the consumption of high-concentration garlic extract health food, in order to prevent aggravate the risk of bleeding.

Recommended Daily Intake (RDI): Too Much, Not Enough

Regarding "how much garlic should be eaten every day to be healthy", the network has been circulating in Cangshan County, Shandong Province, because the average annual consumption of residents of about 5 kilograms of garlic (converted to about 13.7 grams per day, equivalent to more than 15 cloves), to become one of the lowest incidence rate of gastric cancer in China, said. However, nutrition experts point out that this intake is too high for most people, and not only is it difficult to sustain, but it may also cause discomfort due to excessive gastrointestinal irritation.

According to dietitians' advice, a daily intake of 2 to 3 thumb-sized cloves of garlic (about 1 to 2 cloves) is sufficient for the general public, and there is no need to take additional garlic supplements. The most practical way is to consume garlic naturally through daily diet - for example, adding garlic to dishes to enhance the flavour. If family members are not averse to the flavour of garlic, eating raw garlic cloves is still the best choice to get the full nutritional benefits.

In conclusion, as an affordable and nutritious spice, garlic can bring substantial health benefits as long as it is consumed in the right way and in the right amount. From physical conditioning to daily health care, this "smelly white bulb" may just be the invisible guard at your table.