Cooking methods of vegetables 1. Understand the classification of vegetables If you want to learn to eat vegetables, you must first understand the types of vegetables ~ Vegetables can be roughly divided into 8 categories:
(1) Root vegetables: carrots, radishes, etc.
(2) Fresh beans: kidney beans, broad beans, peas and mung bean sprouts.
(3) Eggplant, tomato, sweet pepper, cucumber, pumpkin, etc.
(4) Onion and garlic: garlic, onion, onion, leek, etc.
(5) Tender cauliflower: Chinese cabbage, rape, gifted scholar, bamboo shoots, etc.
(6) Aquatic vegetables: arrowhead, water chestnut, lotus root, water bamboo, etc.
(7) Potatoes and taro: potatoes, yams and taro.
(8) Wild vegetables: Kochia scoparia, Toona sinensis, alfalfa, bracken, etc.
2. Five principles for choosing vegetables
(1) Be sure to choose seasonal vegetables and fresh vegetables. Non-seasonal vegetables are usually grown in greenhouses and ripened by chemical fertilizers. Of course, you can't choose them.
(2) Try to choose a variety of vegetables. Eating 3-4 kinds of vegetables at a meal is healthy!
(3) Dark vegetables have higher nutritional value. Dark vegetables are not only high in vitamins and minerals, but also have antioxidant, anticancer and cotton-padded functions.
(4) Eat less pickles. High salt, off-flavor and carcinogenicity are the three characteristics of kimchi ~ ~
(5) Eat vegetables with high starch content (potato, lotus root, yam, etc. ) you should reduce the intake of staple food and be careful to get fat!
3. How to cook to reduce the nutrient loss of vegetables? In the cooking process of vegetables, there will be different degrees of loss of nutrients, such as some water-soluble minerals and vitamins. In order to get nutrition while enjoying delicious food, it is best to adopt healthier cooking methods.
(1) Cleaning before cutting. Washing vegetables will lose some nutrients. If you cut it first and then wash it, you will lose more nutrients from the vegetable incision.
(2) Quick frying: If you want to promote the absorption of carotene and reduce the loss of water-soluble vitamins, you need to quickly fry.
(3) Serve with soup: Try to eat vegetables that can be eaten cold or stir-fry with boiling water before cooling. This cooking method can retain nutrients better than frying, frying, stewing and stewing.
4. Is folic acid lost? Folic acid is an important element in the development of nervous system, so expectant mothers will supplement folic acid, which shows the position of folic acid in many nutrients. Although there are many vegetables containing folic acid, folic acid is unstable in nature, and it is afraid of light, heat and acid. Therefore, high-temperature frying, soup and other methods will lose a lot of folic acid. If you want to keep more folic acid, don't let the vegetables cook for too long and rot.
5. Can fruits and vegetables replace each other? Some girls prefer sweet and sour fruits to tasteless vegetables, so they eat few vegetables every day. Although the nutritional components of fruits and vegetables are similar, they have their own characteristics in nutritional value. For example, there are far more varieties of vegetables than fruits, and the contents of dietary fiber, vitamins and minerals are also higher than some fruits, so fruits cannot replace vegetables. Conversely, there are much more sugar, pectin and organic acids in fruits than vegetables, and they can usually be eaten raw, so the nutrition will not be destroyed, so vegetables can't completely replace fruits!
Cooking method, frying cooking method
Stewing refers to heating a small amount of oil in a pot, and then putting food into it to cook it. After heating, the temperature of oil is higher than that of boiling water, so it often takes a short time to fry food.
Cooking method of stew
Stewing is a cooking method in which raw materials are added with soup and seasoning, and then boiled for a long time with high fire.
Cooking method of stir-fry
Stir-fry is a traditional cooking method in China. Put a small amount of oil in the pot, cook quickly on high heat, and stir the pot over. In the process of frying, the food is always moving.
Cooking method of frying
Frying is a cooking method in which raw materials that have been shaped or shaped by knife workers are put into a large amount of hot oil for heating and cooking, so that the finished products can reach different textures such as crisp, tender and crisp.
Cooking method
Steaming refers to the process of putting seasoned food raw materials into a vessel, then into a steamer, and ripening them by steam.
Cooking method
Cooking is the technology of putting the processed raw materials into enough soup, heating them for different heating times, and taking them out of the pot when the raw materials are mature.
Cooking method 1 that preserves the nutrition of eggs, and 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.
6. scrambled eggs. The heating temperature is high, and basically all nutrients are lost seriously. This is the worst cooking method, but it is also our most common practice. Pay attention in the future. Don't give up nutrition for good food.
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