reasonable choice of food is good for health, which is known to most people. But how will the cooking of these foods affect the food? Here’s how different cooking methods affect the nutritional value of the food we eat. What nutrients are lost in the cooking process of
first of all, food nutrition may be lost in the cooking process:
water-soluble vitamins C and B;
fat soluble vitamin K;
minerals, such as potassium and magnesium.
different cooking methods on food impact
vegetables are a good source of vitamin C, and high temperature cooking will lead to the destruction of a large number of vitamin C. Vitamin B is also very sensitive to temperature. In addition, some vegetables contain water-soluble vitamins, which may be lost during boiling. But in general, boiling can retain 80% of the nutritional value of vegetables. Baking
roasting is a kind of “dry” cooking method, cooking at high temperature for a long time. This can lead to the loss of B vitamins. In addition, there were no other significant nutritional losses. Since food is heated from all sides, the food is cooked evenly without losing a lot of vitamin C. So it’s also one of the choices for healthy cooking. Microwave heating
3. Microwave heating of
in Harvard University has shown that microwave heating can maximize the nutritional value of food. However, there are conditions. First, the time of microwave heating should be controlled between 30 seconds and 1 minute; second, microwave food is not stored in plastic containers. Because heating food in a plastic container can contaminate your food with unknown chemicals, it’s best to use glass or ceramic for lunch boxes.
barbecue is a dry steaming method that exerts heat from below. Since the cooking process is carried out under high temperature and smoke will be generated, barbecue is actually unsafe and may produce carcinogens. Third, barbecue food will make a large loss of B vitamins.
the food is fried with seasoning, which is similar to frying, except that the frying temperature is high and the fat is high. Frying can control the amount of oil and improve the absorption of fat soluble vitamins. It is a relatively healthy cooking method. Frying
fried food is generally more appetizing, but fried food will produce a lot of fat. When oil is heated at high temperature for a long time, toxic substances that can cause cancer will be formed. Therefore, frying is not the healthiest choice.
steaming is considered to be the best cooking method to preserve the important nutrients of food, and is applicable to any kind of food. The advantage of this cooking method is that it can retain water-soluble vitamins better than boiling. Add a teaspoon of healthy oil and salt to add flavor to your steamed vegetables.
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