wants to eat healthily, must use the right cooking way. According to the latest article published in Taiwan’s health magazine, cooking time and temperature are the key factors affecting nutrient retention. The cooking methods of

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usually reach 180-300 ℃, such as frying, frying and baking. High temperature not only destroys nutrients, but also changes the protein, fat and carbohydrate in food and produces harmful substances. For example, protein food is easy to produce carcinogenic heterocyclic amines, fat is easy to produce benzopyrene carcinogens, carbohydrates will therefore produce more acrylamide substances. But the most frightening thing is the MENA reaction, which is the browning of food. It can cause glycosylation reaction, release of free radicals, and affect human function. Studies have found that it may be associated with inflammation in the body, or diabetes, cardiovascular disease, kidney disease, Alzheimer’s disease, etc.

Dr. Sarah, Professor of geriatrics at Mount Sinai Medical College in New York, believes that short-term low-temperature cooking (about 100 ℃) under high humidity conditions, such as steaming or boiling, can effectively reduce the content of final glycated protein in food. They divided 24 diabetic patients into two groups and asked them to eat different processed chicken, fish and meat. The results showed that steaming and boiling cooking methods could reduce the final glycated protein content related to diet by 33-40%.

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are not only so, but also can retain nutrients to the greatest extent, which is beneficial to health. Researchers have found that, for example, barley, coarse grain powder, etc., can preserve more than 95% of the nutrients, but if fried, vitamin B2 and folic acid will lose more than 50%, and vitamin B1 can hardly be preserved. Eggs with low temperature cooking, not only more nutrition preservation, even higher digestibility. Xu Jinping, a lecturer in the food and Nutrition Department of Taiwan’s Shijian University, said that among the several low-temperature cooking methods, steaming is the most healthy way. This is because steaming is heated by vaporization heat, which has high heat content, can shorten the cooking time, and does not directly contact with water, which will not cause the loss of water-soluble vitamins. Therefore, it is easier to retain nutrients than boiling, and can also retain the fresh and sweet flavor of food. The temperature of stewing is usually 98-100 ℃. It is suggested that when stewing, not too much water should be put in. If you eat the soup together, you can also eat the nutrients flowing into the soup. ▲

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