Papaya
Nutrition and FunctionPapaya is a herbaceous shrub native to Central and South America, where male trees become female as they grow, and are a primitive fruit that bears fruit. It was discovered by a Spanish explorer in the 16th century and spread throughout the world. It was introduced to Japan in the middle of the Meiji era, and is currently cultivated in Okinawa and the southwestern islands, but most of the papaya sold in Japan is imported from Hawaii. (Enzymes help improve digestion and contribute to cancer prevention) ○ Nutritional properties There are two types of papaya, with yellow and orange flesh, but both are sweet, soft and fragrant, and are representative of tropical fruits. Papayas are rich in Vitamin C, with a content higher than that of mandarin oranges and grapefruits, and one medium-sized papaya can provide the daily required amount. It also contains a relatively high amount of carotene, which is thought to increase resistance to ultraviolet rays through a synergistic effect with Vitamin C. The more ripe the papaya is, the higher its Vitamin C and carotene content, with the carotene content being four times that of unripe papaya. The orange flesh is a carotenoid pigment, and is rich in lycopene. Lycopene strengthens the respiratory system's immune system and is said to be effective against lung cancer. Papayas also contain an enzyme called calpain, which has been shown to have anti-cancer properties. It also contains B vitamins, which strengthen mucous membranes and are essential for carbohydrate metabolism, organic acids such as tartaric acid , malic acid, and citric acid, which help relieve fatigue, and minerals such as potassium and phosphorus. It also contains a lot of pectin, a dietary fiber, which is effective in preventing constipation . The white liquid that comes out when you cut the stem or unripe fruit of a papaya contains papain, a proteolytic enzyme, so eating it with meat dishes helps digestion and prevents stomach upset. Papain helps to tenderize meat by soaking it in fruit juice or wrapping it in papaya skin before cooking. Papain is also used to prevent chilling in beer. Papaya has mild antibacterial properties and promotes the repair of damaged areas. Therefore, when used for skin care, the papain also breaks down keratin and heals old skin, resulting in smooth, beautiful skin. It is also effective for burns and wounds. However, the effect of papain is not so noticeable in fully ripe fruit. Cooking tips:When choosing papayas, choose small, long and thin ones. They are ripe to eat when they have softened a little. Cut them in half lengthwise and remove the seeds. They have a mild sour taste and a unique aroma, so they are eaten with lemon or lime juice. If you put them in the refrigerator, they will suffer from chilling damage and become more likely to spoil, so store them at room temperature. Unripe papayas are used in salads, soups, and stir-fried dishes with meat. Source: Shogakukan Medical Museum of Food Information |
《栄養と働き》パパイアは中南米原産の草本状低木で、雄木が生長するにつれて雌木となり、実を結ぶ原始的なくだものです。16世紀にスペインの探検隊によって発見され、世界に広まりました。日本に入ったのは明治時代半ばで、現在は沖縄や西南諸島で栽培されていますが、出回っている大半はハワイからの輸入品です。 〈酵素の働きで消化促進、がん予防に貢献する〉 ○栄養成分としての働き パパイアには果肉が黄色とオレンジ色の2種類がありますが、いずれも甘くやわらかで芳香があり、トロピカルフルーツの代表的存在です。 パパイアはビタミンＣが豊富で、その含有量はミカンやグレープフルーツを上回り、中型1個で1日の所要量を摂取することができます。カロテンも比較的多く、ビタミンＣとの相乗作用で紫外線への抵抗力が増すと考えられています。ビタミンＣ、カロテンは果肉がオレンジ色に熟したものほど含有量が多く、とくにカロテンは未熟なものの4倍にもなります。 果肉のオレンジ色はカロチノイド色素で、リコピンを多く含んでいます。リコピンは呼吸器系の免疫力を増強する働きがあり、肺がんなどに効果があるとされています。また、パパイアにはカルパインという酵素があり、これに抗がん活性効果が認められています。 ほかに粘膜(ねんまく)を強化し糖質の代謝に欠かせないビタミンＢ群、疲労回復に役立つ酒石酸(しゅせきさん)、リンゴ酸、クエン酸などの有機酸類、カリウムやリンなどのミネラルも含まれています。食物繊維のペクチンも多く、便秘(べんぴ)予防に効果があります。 パパイアの幹や未熟な実を傷つけるとでる白い液には、たんぱく質分解酵素であるパパインが含まれています。そのため肉料理といっしょに食べれば消化が促進され、胃もたれを防ぎます。 調理前に肉を果汁に浸したり、パパイアの皮で包んだりすると、パパインの働きで肉がやわらかくなります。また、ビールの寒冷混濁防止にもパパインが利用されています。 パパイアには穏やかな抗菌作用と、傷ついた箇所の修復を促進する作用があります。そのため、肌の手入れに使うと、パパインの働きも加わって角質を分解し、古い皮膚を治療するので、つるつるの美肌になります。またやけどや傷にも効果があります。なお完熟したものには、パパインの効果はあまり認められません。 《調理のポイント》選ぶ場合は小ぶりで細長いものを。少しやわらかくなったころが食べごろです。縦半分に切って種を除いて食べますが、酸味が少ないのと特有の香りがあるので、レモンやライムの絞り汁をかけて食べます。冷蔵庫に入れると低温障害を起こし、腐りやすくなるので、室温で保存します。未熟のパパイアはサラダやスープ、肉との炒(いた)めものなどに用います。 出典 小学館食の医学館について 情報 |
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