Vegetables are directly steamed in a 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 oil smoke and less nutrient loss. The disadvantage is that it is necessary to grasp the steaming time of each vegetable. Too much steaming is not only not delicious, but also loses nutrition.
2. Stir-fry: After the pot is hot, pour the oil. When the oil is hot, add vegetables and stir fry. Serve the vegetables as soon as they are cooked. The food in this way tastes delicious, and the nutritional loss is relatively low, but it needs more oil to be delicious, so it may consume more oil.
eat sth raw
Wash the vegetables, directly add the prepared seasoning or salad dressing and mix well. This method has the least nutritional loss, but at the same time, it will consume more oil and salt because of seasoning, and the risk of bacterial food poisoning caused by eating raw vegetables is greater and the safety is the lowest.
Cold salad
Vegetables are directly put into boiling water, cooked, picked up, cooled, and served with garlic, sesame paste, fermented milk and other sauces. This method can consume less oil, but some soluble nutrients in vegetables (such as folic acid, vitamin B2, vitamin C, potassium, flavonoids, etc. ) will be lost with the poured cooking water.
burn
Boiled shredded pork is similar to boiled shredded pork, except that a small amount of salt and oil will be put in the water when cooking. After cooking, it will be picked up, put into a plate, taken out of the pot, heated with oil, soy sauce, soy sauce and other sauces, and poured on vegetables. The loss of soluble nutrients in this method is great, and the amount of oil eaten depends on the amount of oil in the poured flavor juice.
Stir juice
Juice your favorite vegetables and fruits together. Fruit and vegetable juice is a fashionable way to eat, but after juicing vegetables, vitamin C and dietary fiber beneficial to health will be lost. In particular, some people will filter out the residue after juicing, and a lot of dietary fiber will be lost. If it is raw fruits and vegetables, there is also the risk of bacterial food poisoning.
7. Boil vegetables in oil
First put a small bowl of water (or broth, chicken soup) to boil, add a spoonful of sesame oil, and then put the green leafy vegetables in and cook for 2-3 minutes. Because vegetables themselves produce water, there is no need to add too much water. Pay attention to help the vegetables turn over during cooking, and add some salt to taste after cooking. This method is simple and easy to make, because the soup for cooking is also eaten together, so the loss of nutrients is very small, and it is delicious, even if the kitchen is small, it can be used quickly.