10 ways of cooking nutrient loss
Many people think that they can supplement their nutrition by choosing nutrient-rich foods. Actually, many foods need to be cooked and eaten before they enter our body. However, sometimes the wrong way may cause the loss of nutrients in food. Today Xiao Bian will join with everyone to see how to steal our nutrition.
1, full peeling of fruits and vegetables.
Many people are afraid that vegetable skins have pesticide residues, and they are generally peeled and then cooked, such as eggplant skin, squash skin, and radish skin.
In fact, the vegetable skin contains many nutrients such as dietary fiber, vitamins, chlorophyll, minerals and antioxidants. After peeling and eating, it actually loses many nutrients.
In order to reduce pesticide residues, it is best to vigorously wash fruits and vegetables under the faucet. The appearance of “strong†fruits can also be scrubbed with a small brush, and you can feel clean and rinse with water for 15 to 20 seconds to be able to eat with confidence. You can also remove some pesticides by immersing in tap water, but do not soak for 10 minutes.
2, the first cut after washing.
Many people find it convenient to cut the vegetables and wash them together. However, in doing so, water-soluble vitamins and some minerals such as B vitamins and vitamin C contained in the dishes will dissolve into the water and cause damage. For example, many people immerse themselves in water after cutting the potato silk and eggplant silk. Although this can avoid discoloration, a large amount of nutrients are also lost.
Moreover, after the vegetables are cut and rinsed, pesticide residues and soil on the surface can easily enter the section. Therefore, the correct approach is to carefully clean the vegetables first and try to keep the moisture dry before cutting them.
In addition, rice should be washed before steaming, and it should not be washed repeatedly. Otherwise, the B vitamins will be lost.
3, cut too finely.
As the saying goes, "Eating is not boring," but from a nutritional point of view, the more fine-grained the dish, the better. Because the smaller the cut piece, the larger its surface area, the greater the possibility of contact with the air and the hot pot, then the more the loss of nutrients. There will also be some nutrients that are lost with the juice of the vegetables.
Moreover, some people are accustomed to cutting vegetables in advance, but this will cause some easily oxidized vitamins, such as vitamin C, vitamin E and B vitamins lost. Therefore, the best dish is to cut it and stir it up now.
4, leeks for a long time.
Some vegetables are chopped with boiling water, so that they can remove oxalic acid and even pesticide residues, so that all ingredients mature simultaneously. However, if there is too little water in the pot and the fire is too small, the leeks will increase in time, causing the loss of many nutrients in the vegetables.
The way to deal with this problem is to add as much water as possible to the leeks to maximize the firepower and shorten the leeks time. Under normal circumstances, a slight change in the color of vegetables can be removed. It is also possible to add a few drops of oil to the water to "close" the section of the dish and prevent its loss of oxidation.
5, pickled meat indiscriminate use of alkali.
Many people like to use baking soda, tender meat powder and other alkaline substances to marinate the meat, so that it is more slippery, but these base substances will make the protein degeneration, not easily absorbed by the body; fat will happen after the alkali saponification reaction Not only does it lose value, but it also produces odors; moreover, a large amount of B vitamins in the meat are lost.
When picking up meat, you can grab the meat with salt, pepper, egg wine, egg white, and starch, and then smooth it with the appropriate oil temperature. This will keep your nutrition well and your taste will be good.
6, stir the first oil.
When making dishes such as sesame seeds and dried beans, many people like to savor the ingredients in the oil, remove them and fry them. This will make the dishes bright and savory. However, this cooking method not only destroys the nutrition of the dish itself, but also loses the original rich vitamin. The meat that has passed the oil is not easily digested, and it also causes excessive oil intake.
Therefore, when cooking at home, it is best to omit this step and choose cooking methods such as boiled, fried, cold, and steamed.
7, cooking oil temperature is high.
A lot of people will cook the dishes first when they are cooking, and they especially like to burn the oil and add it to the onion ginger. But when the oil temperature often exceeds 200°C, vitamin E, phospholipids, and unsaturated fatty acids in the oil are easily oxidized at high temperatures, and other nutrients in vegetables are also destroyed.
In addition, when cooking, if the firepower is too small, cooking time is too long, a lot of nutrients in the ingredients, such as vitamin C, anthocyanins, chlorophyll, etc. will flow with the juice.
Therefore, it is recommended that the dish is cooked before the oil is smoked, and the heating time can be shortened by means of rapid fire.
8, all soup dumped.
After cooking, many people will dump the soup in the pot. However, vegetable soup actually contains many dissolved nutrients, including hydrolyzed protein, amino acids, various vitamins, and some minerals, antioxidants.
At this time, you can use the appropriate amount of water starch to check the hemorrhoids, not only to allow these nutrients to reattach to the surface of the food, but also to form a protective film on the surface of the food, play a role in insulation and anti-oxidation.
9, salt is too early.
Many people have the habit of putting more salt or salt early in cooking. This will cause excessive sap from the vegetables, which will not only cause loss of nutrients, but will also make the dishes collapse and affect the taste. Putting salt too early in the meat will cause the protein to coagulate prematurely. Not only will it be difficult to digest, but the smell will not evaporate. The savory taste of the soup will not penetrate.
It is advisable to add salt to the vegetables when they are ripe, or put them before the pan.
10, green leafy vegetables also added vinegar.
Many people like to put some vinegar to taste when cooking, but if you add too much vinegar when frying green vegetables, the dish will become brownish yellow, and the yellow and white dishes such as fried potatoes will not respond when you add vinegar. . This is because green vegetables contain large amounts of chlorophyll and magnesium. After adding vinegar, the hydrogen in acetic acid immediately replaces the magnesium in chlorophyll. This important nutrient is stolen away.
Therefore, when cooking green leafy vegetables, do not put too much vinegar, it is best not to put vinegar.
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