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, people are most worried about the nutritional damage of vegetables. Vegetables can be fried, boiled, steamed, cold mixed Which method is more conducive to the preservation of nutrients, to eat more vegetables, and to prevent various diseases?

stir fry

heat oil, pan, add vegetables, stir fry, cooked immediately out. The advantage is that all kinds of vegetables can be used, the volume of fried vegetables is greatly reduced, which can help to eat one kilogram of vegetables a day, and the nutrient loss rate is relatively low. The disadvantage is that more oil is needed to achieve better taste, which is harmful to health. If the cooking oil temperature is not well controlled, overheated oil will produce carcinogens.


heat oil, pan, add vegetables, stir fry and then add a small amount of water, cover the pot to stew vegetables. The advantage is that vegetables are more delicious, soft texture, small size, suitable for a large number of vegetables to eat. The disadvantage is that it can only be used for boiled potatoes, carrots, radish, beans, wax gourd, etc., the loss rate of nutrients is high, there is the problem of oil fume pollution, and the amount of oil is too much.


vegetables directly on the pot steam, or with rice flour, corn flour, wheat flour, soybean flour mixed first and then steamed. The steaming time varies from 3 minutes to 30 minutes depending on the texture of the vegetables. The advantage is that there is no lampblack, the loss of nutrients is the least, the volume after cooking is reduced, it is suitable to eat a lot of vegetables, very little oil, as long as a little sesame oil or sesame paste in the sauce can be. The only trouble is to be familiar with the best steaming time of various vegetables. For example, green leafy vegetables should be taken out in three or five minutes. Never steam for a long time, otherwise the taste will be bad.

blanch and cook

vegetables directly into boiling water. According to the texture, quantity and firepower of vegetables, take them out after half a minute to two or three minutes, spread them on the plate to cool, and then mix them with their favorite sauce. Whether garlic sauce, sesame sauce, Sufu juice, or chili sauce, you can. The advantages are that there is no cooking fume, the volume of vegetables is reduced, it is suitable for a large amount of food, less oil, and more than half of the organophosphorus pesticides and oxalic acid can be removed. The disadvantage is that more than half of the soluble nutrients are dissolved in water, including vitamin C, folic acid, vitamin B2, flavonoids, glucosinolates and other anticancer substances. In addition, the color of cooked vegetables is dark, if the leaves are older, they will eat more stuffy after blanching.


blanching is similar to blanching, but the restaurant practice is to add a small amount of oil and salt in the water to keep the dishes bright. The difference between it and blanching is to start an oil pan, heat the oil and soy sauce, soy sauce, etc., and then pour it on the boiled vegetables together, such as blanched mustard, blanched cabbage heart, etc. The nutrient loss rate of blanching method is the same as that of blanching method, the loss of soluble nutrients is large, and the retention rate of insoluble nutrients is high. How much oil you eat depends on how much oil you put in the final sauce.

oil cooking

(including chicken soup in various broth): first put a small bowl of water (200 ~ 250 g) to boil, add a spoonful of sesame oil (8 g), and then put the green leafy vegetables (300 g) into the boiling water for two or three minutes. There is not much water and vegetables can not be submerged, but vegetables can be heated only by turning them over twice, and they can also produce water, so there is no need for too much water. After cooking, add some seasoning as you like. The advantage is that salt can be added at the end of cooking to reduce the loss of nutrients; the soup is completely drunk, so the nutrition dissolved in the soup will not be wasted, only a small amount of heating loss. As long as the cooking time is limited, the loss rate of nutrients is lower than that of blanching. Compared with the oil-free blanching method, oil boiled vegetables with a small amount of oil or chicken broth make the vegetables taste moist, bright and easy for the elderly and children with bad teeth. Compared with oil fried vegetables, this method does not produce carcinogens at all and can save oil. Because only a small teaspoon of oil can cook a large pot of vegetables, and a small teaspoon of oil can not stir up a delicious dish. Therefore, this method is worth recommending.

eat raw

vegetables, wash, directly add their own seasoning or salad dressing to mix. The advantage is that it is simple and easy to operate, and there is no loss of nutrients and health components. The disadvantage is that the volume of vegetables can not be reduced, and it is difficult to achieve the goal of eating one kilogram of vegetables a day. In terms of oil consumption, a small amount of vegetables need to use a lot of salad dressing (fat content ranging from 40% to 80%) or sesame oil, pepper oil, pepper oil, etc. It should be noted that, compared with the above cooking methods, the safety of raw cooking method is the lowest, the risk of bacterial food poisoning is higher, and some sensitive people may feel gastrointestinal discomfort.

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