空心菜的营养价值、食用功效与常用菜谱
<img alt="" width="469" height="344" src="http://www.chinavegan.com/userfiles/2011-08-09/20110809_2120342179.jpg" /></p>
<span style="color: #800000"></span><span style="color: #800000"><strong></strong><span style="color: #800000"><strong> 空心菜，</strong></span></span>原名雍菜，又名，藤藤菜、蕹菜、蓊菜、通心菜、无心菜、瓮菜、空筒菜、竹叶菜开白色喇叭状花其梗中心是空的，故称“空心菜”。中国南方农村普遍栽培作蔬菜。</p>
地广泛栽培：长江流域各省，南至广东都有种植作蔬菜。</p>
全草入药;内服可解饮食中毒，清热凉血；捣汁冲水服治鼻出血和大、小便出血。全草含蛋白质1.6%，脂肪0.2%。</p>
<strong>品种选择</strong></p>
空心菜有子蕹和藤蕹两种，北方多以子蕹即种子繁殖，常用品种如下。</p>
1、泰国空心菜</p>
由泰国引进。叶片竹叶形，呈青绿色，梗为绿色;茎中空，粗壮，向上倾斜生长。耐热耐涝，夏季高温多湿生长旺盛，不耐寒。适于高密度栽培。在北方宜春夏露地栽培。嫩枝可陆续采收2～3个月，质脆、味浓，品质优良，亩产3000千克。</p>
2、白梗</p>
茎粗大，黄白色，节疏，叶片长卵形，绿色，生长壮旺，分枝较少。品质优良，产量高。耐肥，适于污肥水田栽培。旱地栽培要勤淋水。播种至始收60～70天，亩产5000千克。</p>
3、吉安蕹菜</p>
江西地方品种。植株半竖立，茎叶繁茂，株高42～50厘米，开展度35厘米。叶大，心脏形，深绿色，叶面平滑，全缘。茎管状，绿色，中空有节。生长期较长，播种至始收50天，可延续收获70天，亩产3000～3500千克。</p>
4、青梗子蕹菜</p>
系湖南省地方品种。植株半竖立，株高25～30厘米，开展度12厘米。茎浅绿色，叶戟形，绿色，叶面平滑，全缘，叶柄浅绿色。早熟，播种后50天即可采收，生长期210天，亩产2500～3000千克。</p>
5、青叶白壳</p>
系广州市农家品种。其植株生长健旺，分枝较多。茎粗大，青白色，微有槽纹，节细且较密。叶片长卵形，上端尖长，基部盾形，深绿色。叶脉明显。叶柄长，青白色。适应性强，可旱地或浅水栽培。品质柔软而薄，质量好，产量高，亩产7000千克。</p>
6、丝蕹</p>
又名细叶蕹菜，南方喜食的品种。植株矮小，叶片较细，呈短披针形，叶色深绿。茎细小，厚而硬，节密，紫红色，叶柄长，抗逆性强，耐寒、耐热、耐风雨，适于旱地栽培，亦可浅水中栽培。其质脆、味浓，品质甚佳，但产量稍低。从播种至始收60～70天，延续采收可达180天以上，亩产约为2500千克。</p>
<strong>营养价值</strong></p>
空心菜是碱性食物，并含有钾、氯等调节水液平衡的元素，食后可降低肠道的酸度，预防肠道内的菌群失调，对防癌有益。所含的烟酸、维生素C等能降低胆固醇、甘油三酯，具有降脂减肥的功效。空心菜中的叶绿素有“绿色精灵”之称，可洁齿防龋除口臭，健美皮肤，堪称美容佳品。</p>
空心菜的粗纤维素的含量较丰富，这种食用纤维是纤维素、半纤维素、木质素、胶浆及果胶等组成，具有促进肠蠕动、通便解毒作用。</p>
空心菜性凉，菜汁对金黄色葡萄球菌、链球菌等有抑制作用，可预防感染。因此，夏季如经常吃，可以防暑解热、凉血排毒、防治痢疾。嫩梢中的蛋白质含量比同等量的西红柿高4倍，钙含量比西红柿高12倍多，并含有较多的胡萝卜素。</p>
蕹菜的营养素含量</p>
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<div style="line-height: 11.25pt" align="left"><span style="color: #07519a; font-size: 9pt"></span><span style="font-size: 9pt">热量</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">千卡</span><span style="font-size: 9pt">)</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">20</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">硫胺素</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">毫克</span><span style="font-size: 9pt">)</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">.03</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">钙</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">毫克</span><span style="font-size: 9pt">)</span></div>
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<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">99</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">蛋白质</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">克</span><span style="font-size: 9pt">)</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">2.2</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">核黄素</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">毫克</span><span style="font-size: 9pt">)</span></div>
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<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">.08</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">镁</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">毫克</span><span style="font-size: 9pt">)</span></div>
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<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">29</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">脂肪</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">克</span><span style="font-size: 9pt">)</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">.3</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">烟酸</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">毫克</span><span style="font-size: 9pt">)</span></div>
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<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">.8</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">铁</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">毫克</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">2.3</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">碳水化合物</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">克</span><span style="font-size: 9pt">)</span></div>
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<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">2.2</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">维生素</span><span style="font-size: 9pt">C(</span><span style="font-size: 9pt">毫克</span><span style="font-size: 9pt">)</span></div>
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<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">25</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">锰</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">毫克</span><span style="font-size: 9pt">)</span></div>
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<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">.67</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">膳食纤维</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">克</span><span style="font-size: 9pt">)</span></div>
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<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">1.4</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">维生素</span><span style="font-size: 9pt">E(</span><span style="font-size: 9pt">毫克</span><span style="font-size: 9pt">)</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">1.09</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">锌</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">毫克</span><span style="font-size: 9pt">)</span></div>
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<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">.39</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">维生素</span><span style="font-size: 9pt">A(</span><span style="font-size: 9pt">微克</span><span style="font-size: 9pt">)</span></div>
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<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">253</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">胆固醇</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">毫克</span><span style="font-size: 9pt">)</span></div>
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<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">0</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">铜</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">毫克</span><span style="font-size: 9pt">)</span></div>
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<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">.1</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">胡罗卜素</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">微克</span><span style="font-size: 9pt">)</span></div>
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<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">1</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">钾</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">毫克</span><span style="font-size: 9pt">)</span></div>
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<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">243</span></div>
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<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">磷</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">毫克</span><span style="font-size: 9pt">)</span></div>
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<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">38</span></div>
</td>
</tr>
<tr style="height: 22.5pt">
<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">视黄醇当量</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">微克</span><span style="font-size: 9pt">)</span></div>
</td>
<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">92.9</span></div>
</td>
<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">钠</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">毫克</span><span style="font-size: 9pt">)</span></div>
</td>
<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">94.3</span></div>
</td>
<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt"></span><span style="font-size: 9pt">硒</span><span style="font-size: 9pt">(</span><span style="font-size: 9pt">微克</span><span style="font-size: 9pt">)</span></div>
</td>
<td style="border-bottom: #ffffff; border-left: #ffffff; padding-bottom: 0cm; padding-left: 0cm; padding-right: 0cm; background: white; height: 22.5pt; border-top: #ffffff; border-right: #ffffff; padding-top: 0cm">
<div style="line-height: 11.25pt" align="left"><span style="font-size: 9pt">1.2</span></div>
</td>
</tr>
</tbody>
</table>
</div>
<strong>药用功效</strong></p>
1、治维生素B2缺乏症： 鲜空心菜100克 葱白30克.将空心菜洗净与葱白一起煮汤 食盐调味 常服.</p>
2、治糖尿病: 鲜空心菜梗60克 玉米须30克 水煎服 每日2--3次.</p>
3、治痢疾： 空心菜根100克 水煎服 每日2次.</p>
4、治小儿夏季热、口渴、尿黄： 鲜空心菜100克 马蹄6个共煮汤 每日服3次 连续6天.</p>
5、治断肠草中毒、急性砷中毒: 鲜空心菜500克 用凉开水洗净 切碎捣烂 置于消毒纱布绞汁，服用.</p>
6、治木薯中毒: 空心菜500克 洗净捣烂绞汁.加入红糖200克搅匀服用.</p>
<strong> 美食烹饪</strong></p>
空心菜作为一种美味的蔬菜，自然有很多种吃法。</p>
水烫空心菜</p>
1.用锅将水烧开，将摘好洗净的空心菜放进开水中烫至九成熟，捞起沥干水待用。</p>
2.下油锅将蒜米，辣椒爆炒一下，加入生抽，白糖，鸡精，香油适量炒熟淋在沥干水的空心菜上即可，也可下锅拌匀)</p>
酸辣空心菜梗</p>
1.选嫩的空心菜梗洗净，择成段状，洒入些许盐腌制片刻，再洗净。</p>
2.下油锅，倒入空心菜梗爆炒，加入适量盐，蒜米，鸡精，辣椒，醋一起翻炒，菜熟起锅，真是夏日一道佐粥的首选菜!!</p>
素炒空心菜</p>
材料：空心菜、葱、姜、盐、鸡精、植物油</p>
1.空心菜洗净，摘去叶子，把茎切成段，葱姜切成丝。</p>
2.炒锅内热油，油温八成热时放葱姜爆香，下空心菜翻炒，加盐、加鸡精，炒之菜熟悉出锅即可。</p>
清炒空心菜梗</p>
空心菜炒香菇</p>
<strong>其他相关</strong></p>
空心菜钙含量竟高出番茄12倍</p>
医师提醒：空心菜可以解食物中毒</p> 轻轻顶起
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