Healthy Bibimbap: Nutrient-Rich Ingredients and Tips for Health-Conscious Eating

2023-12-09 17:56:33

Various vegetables high in antioxidants, perilla oil, eggs… should be made less salty and spicy.

Entered 2023.12.08 16:20 Views 11,007 Entered 2023.12.08 16:20 Modified 2023.12.08 17:18 Views 11,007 Bibimbap with various vegetables, perilla oil, and fried eggs is a healthy food that is delicious and rich in nutrients. [사진=게티이미지뱅크]

Bibimbap looks ‘healthy’ just by looking at it. It is full of various vegetables, and fragrant perilla oil and fried eggs add nutrition and taste. It is also the favorite Korean food among foreigners. Bibimbap looks like a ‘complete food’, but what should we be careful about? Are there any problems with weight control?

Bean sprouts, spinach, carrots… A collection of nutrients such as dietary fiber, vitamins, and proteins

Bibimbap contains a variety of vegetables. It is no different from a collection of nutrients. Most vegetables are high in dietary fiber. It reduces neutral fat and cholesterol in the body and contributes to intestinal health. The Korean Society of Lipid and Arteriosclerosis’ dyslipidemia (hyperlipidemia) treatment guideline recommends eating more than 25g. Bean sprouts are rich in protein that is good for muscles and contain anti-hypertensive peptides that regulate blood pressure. The isoflavone content in soybeans helps protect bones.

Carrots and spinach are foods high in beta-carotene. It slows down the aging of the eyes by producing rhodopsin, which is essential for maintaining vision. It is also helpful for the lungs and bronchial tubes. Spinach is rich in lutein and zeaxanthin, which protect the eyes, and is especially rich in vitamin A, which helps prevent night blindness. The four major ingredients beneficial to eye health, lutein, zeaxanthin, beta-carotene, and vitamin A, are all fat-soluble and dissolve in oil. It is best to lightly fry spinach in perilla oil or sprinkle with sesame seeds.

Fried eggs, perilla oil… Contributes to muscle, blood and blood vessel health

Fried eggs cannot be left out. 100g of eggs contains 15.12g of protein (National Standard Food Ingredient Table). It is also rich in choline, which is good for muscle maintenance and helps brain activity. Fragrant perilla oil is high in unsaturated fatty acids, which helps prevent and alleviate hyperlipidemia, which is a high level of neutral fat and ‘bad’ cholesterol (LDL) in the blood. However, excessive consumption of perilla oil can cause weight gain, so it must be consumed in moderation.

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The main character of bibimbap is vegetables… Rice is just a ‘supporting role’, you should eat it sparingly

If bibimbap has few vegetables and a lot of rice, it can easily turn into ‘gochujang rice’. The nutritional value of bibimbap lies in the variety of vegetables that are high in antioxidants. If you overeat rice rather than vegetables every time, you may gain weight. In particular, if the rice is not a whole grain such as brown rice or barley, it is not good for weight gain and weight control due to excessive carbohydrate intake. It also has a negative effect on blood management, such as hyperlipidemia. Using mixed grain rice as much as possible is beneficial to your health.

Less salty and spicy… The national road is a bit bland

Gochujang is also important. If you add too much, you will end up with spicy and salty bibimbap, which is not good for your health and will make you gain weight. Gochujang that has gone through the factory has a considerable amount of sugar and other sugars. It is far from a healthy diet. It is important to make soups, such as bean sprout soup that is commonly served with bibimbap, not too salty. Nowadays, we are accustomed to all kinds of processed foods around us, so let’s make use of natural ingredients at least for bibimbap.

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