Principles of cooking food 1. Tomatoes are used to protect the heart.
Heating tomatoes rich in lycopene will promote the absorption of lycopene, a nutrient beneficial to heart health. Cut tomatoes in half lengthwise, put them on a baking tray, drizzle with olive oil, sprinkle with some salt and pepper, 15 roast? 20 minutes, until the tomatoes shrink slightly; You can also add some ketchup when baking.
2. Eat garlic raw to prevent cancer
High temperature destroys alliinase, which is the most important anti-cancer and immune enhancement enzyme in garlic. Scientists found: put chopped garlic in 10? After garlic is heated for 15 minutes, it can produce a chemical substance that can effectively prevent thermal damage. If you don't have time to wait, you can eat raw garlic directly and dip it in tomato sauce, minced onion and a little olive oil on toast to make simple garlic bread.
3. Cooking in an iron pan, the iron is 10 times that of iron.
The research results of Texas Agricultural Machinery College in the United States suggest that when cooking hot and acidic foods such as tomatoes, apples and lemons, the absorption of active iron can exceed 2000% when using iron pots or pans. The American dietetic association said: some iron particles in the iron pot will be absorbed by food, because the particles are too small to be seen or tasted, and these iron elements are very safe? .
However, it is not necessary to use an iron pot. Some high-acid foods rich in iron also help the body absorb iron. For example, iron in red meat is easy to absorb, while iron in beans, grains and vegetables is not easy to absorb? Sass said: When making spinach salad, adding a few slices of mango can increase the release of iron in spinach; Beans with tomato sauce and cereal with strawberries can also increase iron. ?
4. Food to protect eyesight and strengthen bones
Eating avocados, olive oil, nuts, olives or other red, green, orange and yellow fruits and vegetables can increase fat-soluble vitamins A, E and K, which can improve vision, enhance immunity and prevent osteoporosis respectively.
? A certain amount of fat can be used as a means of transportation for other nutrients. ? Sass explained that this principle also applies to carotenoids, which give tomatoes and carrots bright colors. A recent study by the Ohio State University Cancer Research Center found that people who often eat large avocado salad are more likely to eat lycopene and? The absorption of carotene is 4.4 times and 2.6 times higher, respectively.
5. Boil the soup and add vinegar to keep calcium.
According to research, a small amount of acidic substances can make the calcium in bones dissolve in soup better, and increase the calcium content of soup by 64%. Therefore, when you are preparing to stew chicken, you might as well add a small amount of lemon juice, vinegar or tomatoes to the soup. In addition, coating a thick layer of vinegar sauce on barbecue can also significantly increase the absorption of calcium.
6. Soak moderately and filter carcinogens
After high-temperature barbecue, meat will produce a carcinogen called heterocyclic amine, but it can be avoided by proper soaking. Researchers at Lawrence National Laboratory found that compared with untreated chicken, the content of heterocyclic amines in chicken breast soaked in a mixture of brown sugar, olive oil, apple vinegar, garlic juice, mustard, lemon juice and salt for 4 hours decreased by more than 99% after 20 minutes of barbecue. But before preparing the marinade, we need to prepare these seasonings with more antioxidants: 1/2 cups of balsamic vinegar, 2 tablespoons of fresh rosemary, 1 tablespoon of olive oil, 1 tablespoon of honey and 1 tablespoon of minced garlic and 1/2 teaspoons of black pepper.
When cooking foods that can't be soaked, such as hamburgers, adding some rosemary can also prevent the production of heterocyclic amines.
7. reasonable cutting of fruit is helpful to the absorption of vitamin C.
When you cut fresh fruits and vegetables into small pieces, more parts of the fruits will be exposed to air and sunlight, which will aggravate the loss of their nutrients. However, large pieces of fruits and vegetables can give you more vitamin C, which is very beneficial to improve human immunity. Therefore, when cooking at ordinary times, we should pay attention to cutting carrots, potatoes and tomatoes into pieces of 1/4, not diced; Cut the watermelon into crescent shapes instead of squares. These little details can help you get more vitamin C and fight the flu.
Various cooking methods of eggs 1, boiled eggs. It is the most common boiled egg with shell, and as we all know, it can best preserve the nutritional components of eggs. For the egg itself, the heating temperature is the lowest, which can basically preserve all the nutrients of the egg and is the best choice to absorb the nutrients of the egg.
2. Steamed eggs. The temperature of the steamed egg itself is not very high, so the retention of nutrients in the egg is still quite high, so the loss of nutrients is relatively small, which is also desirable.
3. Boil poached eggs. The heating temperature is slightly higher, and the nutrients are slightly lost, which basically belongs to retaining a large number of nutrients.
4. Fried eggs. When heating temperature is high, some nutrients will be lost.
5, spread eggs. When the heating temperature is high, all nutrients are lost, but the loss degree is lower than that of scrambled eggs.