Vegetables will lose their nutrition if cooked for too long! Master five skills to keep nutrition and eat healthier.

Some vegetables are suitable for raw food, but others are suitable for cooked food. The most common cooking methods of vegetables are boiling, scalding, frying and steaming. Especially modern people pay attention to health preservation, many people will eat scalded vegetables, but in fact, if they are vegetables rich in water-soluble vitamins and minerals such as vitamin C and B, such as broccoli and spinach, they will lose nutrients easily if they are cooked for too long. But in fact, as long as you master a few tips, you can retain more vegetable nutrition.

1. Wash before cutting.

Vegetables should be washed first and then cut to avoid the loss of nutrients on the cut surface. It is best to cut it before cooking, not too thin, that is, to minimize the area and time for nutrients to contact air for oxidation.

2. Drink less water.

When cooking vegetables with water-soluble vitamins, the most important principle is that the less vegetables contact with water, the less nutrients are lost. Tan Dunci once shared in his book Tan Dunci's Quiet Kitchen Diet that scalded vegetables look healthy, but because they need more hot water, it is easy to lose water-soluble nutrients in Yuzryha cuisine. Don't add too much water if you want to scald vegetables.

3. The heating time will not be too long

If it is boiled or scalded, remember to boil the water before putting the dishes. Don't put the vegetables down until the water is boiled. Cooking time should not exceed 1 min. If it is fried, wait until the oil is hot before putting the food. It is best to keep the nutrition, and the color will be better if you fry it quickly.

Step 4 stir fry in hot water

Generally, the way of frying is to pour the oil into a hot pot first, perhaps add garlic and stir-fry until fragrant, and then put the vegetables down and stir-fry. This will produce more oil smoke. Nutritionist Lin once introduced on his homepage that "water frying" is a good cooking method. Add a little water first. After the water is boiled, put the vegetables into the pot and stir-fry them by ordinary cooking. Add oil and salt to taste before cooking.

5. Microwave

Some people don't like to use microwave ovens, but many studies at home and abroad have pointed out that microwave can retain nutrients through rapid heating at high temperature, and it uses the moisture of vegetables to conduct heat, so there is no problem that nutrients are lost to water.

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