a large number of research data show that eating more vegetables (especially various green leafy vegetables) is very good for health, can prevent a variety of diseases, including lung cancer, esophageal cancer, gastric cancer, liver cancer, bowel cancer, diabetes, coronary heart disease, stroke, osteoporosis and so on. There are many cooking methods for

and

vegetables. They can be steamed, fried, boiled, eaten raw and juiced. However, some nutrients will be lost in the process of cooking. Which cooking method can better preserve the nutrition of vegetables? Steaming

and

vegetables can be steamed directly in the steamer, or mixed with corn flour, rice flour, soybean flour and wheat flour before steaming. The advantage of this method is that there is no cooking fume and less nutrient loss. The disadvantage is that it needs to grasp the steaming time of each vegetable. If it is steamed too much, it will not only taste bad, but also lose nutrition. Stir fry

,

, ,

and

. Heat the pan with oil and add vegetables to stir fry. When the vegetables are ripe, put them out immediately. The vegetables in this way are delicious and have relatively low nutrient loss, but they need more oil to taste good, so they may take more oil.

3. Eat raw

and

vegetables, wash them, add seasoning or salad dressing directly, mix well. This method has the least nutrition loss, but it will consume more oil and salt because of seasoning. Moreover, the risk of bacterial food poisoning caused by eating raw vegetables is higher, so the safety is the lowest. Cold mixed

and

vegetables are directly put into boiling water, boiled, picked up, air cooled, add garlic, sesame paste, Sufu sauce and other sauces to eat. This method can absorb less oil, but some soluble nutrients (such as folic acid, vitamin B2, vitamin C, potassium, flavonoids, etc.) in vegetables will be lost with the boiled water. Blanching

5. Blanching

blanching is similar to blanching, except that a small amount of salt and oil will be put into the water when cooking. After cooking, the dishes will be picked up and put into the pan, and the seasoned juice such as soy sauce and soy sauce will be heated and poured on the dishes. In this method, the loss of soluble nutrients is large, and the amount of oil eaten depends on the amount of oil in the flavor juice poured.

6. Beat juice

mix the favorite vegetables and fruits together. Fruit and vegetable juice is a relatively fashionable way to eat, but vegetables will lose vitamin C and dietary fiber which are beneficial to health after being juiced. Especially, some people will filter and drop dregs before drinking after juicing, resulting in great loss of dietary fiber. If raw fruits and vegetables are mixed with juice, there is also a risk of bacterial food poisoning.

7. Put a small bowl of water (or broth, chicken soup) to boil, add a small teaspoon of sesame oil, and then put the green leafy vegetables in it and cook for 2-3 minutes. Because the vegetable itself will come out of the water, so do not need to add too much water, in the process of cooking, pay attention to help the vegetable turn over, after cooking, add salt seasoning on the line. Because the soup is cooked together, this method has little loss of nutrients, delicious taste, simple and easy to make. Even if it is a small white kitchen, you can quickly start.

Leave a Comment