do you know? Even if you choose nutritious food every time, if the cooking method is not reasonable, the nutrition will sneak away. In the process of washing, cutting, scalding and frying, what steals your nutrition?
peeled fruits and vegetables
many people are afraid of pesticide residues on the surface of vegetables. They usually peel vegetables before cooking, such as eggplant peel, zucchini peel, radish peel, etc. In fact, there are many kinds of nutrients such as dietary fiber, vitamins, chlorophyll, minerals and antioxidants in the vegetable epidermis. In fact, many nutrients are lost after peeling. In order to reduce pesticide residues, it’s best to scrub fruits and vegetables under the faucet. The fruits with “strong” appearance can also be scrubbed with a small brush. If you feel that they are washed clean, you can wash them with water for 15-20 seconds. Some pesticide residues can be removed by soaking in tap water, but do not soak for too long. It is better to soak for about 10 minutes.
44555 vegetables are first cut and then washed
for convenience, many people will cut the vegetables first and then wash them together, but if they do so, the B vitamins, vitamin C and other water-soluble vitamins and some minerals in the vegetables will dissolve into the water, causing losses. For example, many people directly soak in water after cutting shredded potatoes and eggplant, which can avoid discoloration, but a lot of nutrients are also quietly lost. Moreover, after the vegetables are cut and washed, the pesticide residues and soil on the surface can easily enter the section. Therefore, the correct way is to carefully clean the vegetables, and try to control the moisture before cutting. In addition, do not wash the rice before steaming, otherwise the B vitamins will be lost.
44555 cut too finely
as the saying goes, “food is not tired of essence”, but from the perspective of nutrition, the more finely cut the better. Because the smaller the block is, the larger the surface area is, and the more likely it is to come into contact with air and hot pot, the more serious the loss of nutrients is. There will also be some nutrients lost with the vegetable juice. Moreover, some people are used to cutting vegetables in advance, but this will cause the loss of some easily oxidized vitamins, such as vitamin C, vitamin E and B vitamins. Therefore, it’s best to cut and stir fry vegetables and eat them now.
44555 blanching time is long
some vegetables need to be blanched with boiling water after being cut, which can remove oxalic acid and even pesticide residues and make all ingredients mature simultaneously. But if the water in the pot is too little and the fire is too small, the blanching time will increase, resulting in the loss of many nutrients in vegetables. The way to deal with it is to put as much water as possible to shorten the cooking time. In general, vegetables can be fished out with a slight change in color. You can also add a few drops of oil to the water to “seal” the cross section of the dish and prevent its oxidation loss.
44555 pickled meat random use of alkali
many people like to use sodium bicarbonate, tender meat powder and other alkaline substances to pickle meat, make it more smooth and tender, but these alkaline substances will make protein denaturation, not easy to be absorbed by the human body; The saponification reaction of fat with alkali will not only lose its value, but also produce peculiar smell; Moreover, a large number of B vitamins in meat will also be lost. Usually, when curing meat, you can use salt, pepper, Shaoxing wine, egg white and starch to evenly grasp the meat, and then use appropriate oil temperature to smooth, which can keep nutrition and taste good.
44555 cooking oil
to do three fresh, dry fried beans and other dishes, many people like to put the ingredients in the oil for a while, fished out and then fried, this will make the dishes bright and fragrant. However, this cooking method not only destroys the nutrition of the dish itself, but also loses the original rich vitamins. The oily meat is not easy to digest, and will lead to excessive intake of oil. Therefore, when you cook at home, you’d better omit this step and choose more cooking methods such as blanching, stir frying, salad and steaming.
44555 cooking oil temperature is high
many people will fry the pot first when cooking, especially like to burn the oil to smoke, and then add onion and ginger, fry the flavor and then fry the dishes. But at that time, the oil temperature often exceeded 200 ℃, the vitamin E, phospholipids, unsaturated fatty acids in the oil were easily oxidized after high temperature, and other nutrients in vegetables were also destroyed. In addition, when cooking, if the firepower is too small and the cooking time is too long, a large number of nutrients in the ingredients, such as vitamin C, anthocyanins, chlorophyll, will flow away with the juice. Therefore, it is suggested that the cooking should be done before the oil smoke, and the heating time can be shortened by quick frying.
44555 salt is put too early
many people have the habit of putting more salt or early salt when cooking. This will make the juice of vegetables flow out too much, not only cause the loss of nutrients, but also make the dishes collapse and affect the taste. If the meat is salted too early, the protein will solidify too early, which is not only difficult to digest, but also can’t volatilize the fishy smell, and the taste of the soup can’t seep in. It is suggested to put salt into the dish when it is seven or eight years old, or put salt before it is out of the pot.
44555 green leafy vegetables also add vinegar
many people like to add vinegar when frying vegetables, but if you add too much vinegar when frying green vegetables, the color of the dishes will turn brown yellow, while adding vinegar when frying yellow and white dishes such as shredded potatoes and lotus root slices has no response. This is because green vegetables contain a lot of chlorophyll and magnesium. After adding vinegar, hydrogen in acetic acid will immediately replace magnesium in chlorophyll, and this important nutrient will be “stolen”. Therefore, when cooking green leafy vegetables, do not put too much vinegar, it is best not to put vinegar.
44555 pour out all the soup
after cooking, many people will pour out the soup in the pot. But vegetable soup actually contains many dissolved nutrients, including hydrolyzed protein, amino acids, vitamins, some minerals, antioxidants and so on. At this time, you can use the right amount of starch to thicken the food, which can not only make these nutrients re adhere to the surface of the food, but also form a protective film on the surface of the food, playing the role of heat preservation and antioxidant.