Het is nog altijd extreem stil hier op het blog van de Voedzame Keuken en daarom was ik erg blij dat Annemiek van Floraa een gastartikel voor me wilde schrijven. Ze vertelt je over de tamme kastanje, wat er allemaal inzit aan voedingsstoffen en wat de gezondheidsvoordelen ervan zijn.
Onderaan vind je een beschrijving hoe je het best kastanjes kunt roosteren. Misschien ook leuk om te weten is dat er ook kastanje meel op de markt is en dat je daar allerlei heerlijke baksels mee kunt maken. Zelf maakte ik bijvoorbeeld voor Eet Goed, Voel je Goed ooit een recept voor kastanje pannenkoekjes met pruimen. Zeer de moeite waard om eens te proberen!
Hoe gezond zijn tamme kastanjes?
In de herfst kun je tamme kastanjes soms in het bos of in tuinen en parken vinden. Ook sommige winkels verkopen ze. Geroosterd zijn ze erg lekker, en ook ontzettend voedingsrijk. Daarnaast hebben ze nog tal van voordelen voor onze gezondheid. Dit zijn de gezonde eigenschappen van kastanjes:
Verbeteren je stofwisseling
Tamme kastanjes bevatten stoffen die de goede bacteriën in onze darmen beschermen. Deze houden je darmen in balans en helpen om je stofwisseling te verbeteren. Daarnaast bevatten tamme kastanjes veel vezels, die je darmen stimuleren. Ze voeden de nuttige bacteriën in je darmen, geven je een verzadigd gevoel en brengen je bloedsuiker in balans.
Voor gezonde cellen
Naast vitamines en mineralen bevatten tamme kastanjes ook antioxidanten. Deze stoffen helpen schade aan onze cellen door vrije radicalen te voorkomen en onze lichaamscellen zo gezond te houden. Op deze manier helpen tamme kastanjes mee om ziektes te voorkomen.
De antioxidanten in kastanjes zijn ook heel gezond voor je hart. Ze beschermen dit belangrijke orgaan en verminderen ontstekingen. Daarnaast bevatten tamme kastanjes kalium, dat een gunstig effect heeft op je bloeddruk.
Voor een regelmatige stoelgang
Als je vezels eet, gaan deze onverteerd door je lichaam. Dit geeft bulk aan je ontlasting en zorgt ervoor dat deze gemakkelijker door je darmen beweegt. Tamme kastanjes zijn enorm vezelrijk. In combinatie met andere vezelrijke voedingsmiddelen kunnen ze en ideale manier zijn om verstopping tegen te gaan en te zorgen voor een regelmatige stoelgang.
Helpen je afvallen
De vele vezels in tamme kastanjes geven je lange tijd een verzadigd gevoel, verminderen de hoeveelheid calorieën die je lijf uit de voeding opneemt en helpen je op termijn buikvet verliezen. Tamme kastanjes zijn dus ook een goed idee als je wilt afvallen bij je buik.
Voor gezonde botten
Slechts tien tamme kastanjes leveren maar liefst de helft van de hoeveelheid mangaan die we dagelijks minimaal nodig hebben voor een gezonde celwerking. Er zijn onderzoeken die aantonen dat dit mineraal ook belangrijk is voor gezonde botten. Daarnaast zou het beschermen tegen sommige ziekten.
Zo’n 45 procent van de hoeveelheid mangaan in ons lichaam is opgeslagen in onze botten. Samen met andere botopbouwende mineralen kan het helpen om botverlies tegen te gaan, vooral bij oudere vrouwen.
In een onderzoek namen 334 vrouwen met zwakke botten een capsule met mangaan, vitamine D, calcium, magnesium, zink en borium. Dit bleek hun botdichtheid te verbeteren. Door tamme kastanjes in je dieet op te nemen, en daarnaast voor andere botversterkende mineralen in je voeding te zorgen, kun je je botten sterk houden en botontkalking tegengaan.
Verbeteren de hersenwerking
Tamme kastanjes zitten boordevol B-vitamines, waaronder thiamine, vitamine B6, riboflavine en folaat (de natuurlijke vorm van foliumzuur). Deze vitamines zijn essentieel om je hersenen gezond te houden. Dat blijkt ook uit onderzoek. Zo zagen onderzoekers verbetering toen ouderen met lichte vergeetachtigheid en Alzheimer meer vitamine B innamen.
Om er zeker van te zijn dat je voldoende vitamine B binnenkrijgt, eet je het beste eiwitrijke voeding en daarnaast twee tamme kastanjes per dag.
De voedingswaarde van tamme kastanjes
Tien geroosterde tamme kastanjes (ongeveer 84 gram) bevatten ongeveer:
206 calorieën
44,5 gram koolhydraten
2,7 gram eiwit
1,8 gram vet
4,3 gram vezels
497 milligram kalium
89,9 milligram fosfor
27,7 milligram magnesium
21,8 milligram vitamine C
1,1 milligram niacine (vitamine B3)
1 milligram mangaan
0,8 milligram ijzer
0,5 milligram pantotheenzuur (vitamine B5)
0,5 milligram zink
0,4 milligram vitamine B6
0,4 milligram koper
0,2 milligram thiamine (vitamine B1)
0,1 milligram riboflavine (vitamine B2)
58,8 microgram folaat (vitamine B11)
6,6 microgram vitamine K
Hoe moet je tamme kastanjes roosteren?
Gebruik verse kastanjes en snijd met een klein mes een kruisje in elke kastanjes. Hierdoor kan de stoom ontsnappen en voorkom je dat de kastanjes in de oven barsten.
Leg de kastanjes in een enkele laag op een bakplaat en rooster gedurende 20-30 minuten op 220 graden. Je weet dat de kastanjes gaar zijn als de schil openbreekt en de kastanjes een goudbruine kleur hebben.
Neem de bakplaat uit de oven en laat de kastanjes een paar minuten afkoelen. Verwijder de schil terwijl ze nog warm zijn en geniet ervan!
Ik hoop dat dit artikel je stimuleert om vaker tamme kastanjes te eten en te profiteren van de gezonde eigenschappen van deze vruchten. Ken je nog meer voordelen eigenschappen van tamme kastanjes? Deel ze dan hieronder in de reacties!
Bronnen:
Toxicol Lett. 2014 Aug 17; 229(1): 93–100.
Int Rev Neurobiol. 2013;110:277-312.
Ter Arkh. 2004;76(11):88-93.
Nutr J. 2014; 13: 118.
Super artikel! Ik wist niet dat het ook de hersenwerking verbeterde!
Terug iets bijgeleerd vandaag
bedankt
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