According to different ingredients, using correct cooking methods can fully retain the nutritional components of food and control the calories of food to a minimum. Healthy cooking methods include steaming, boiling, stewing, stewing and eating raw, among which steaming and boiling are especially recommended.
evaporate
Steam is one of the healthiest cooking methods. No oil smoke, simple operation, and good retention of the original food nutrients. By steaming, more than 95% of nutrients can be retained, and the original flavor of food is retained, which makes the taste of food fresher. So steaming is the first choice for light food cooking.
boiling
Cooking is also a healthy cooking method without oil smoke. Taking boiled eggs as an example, the nutrition and digestibility are 100%. However, it should be noted that many nutrients, such as water-soluble vitamins, will be dissolved in water, which means that food will lose some nutrients in the process of boiling water. The best solution of this method is to drink vegetables with soup. If you want to discard the soup, control the boiling, scalding or bleaching, and don't add too much water.
Fried or fried?
Of course, light food is not limited to foods with clear soup and little water, but it can also be fried or fried, but please use the correct cooking oil in the cooking process, such as peanut oil, sesame oil and soybean oil for high-temperature cooking; Olive oil and grape seed oil can be used for frying at medium and high temperatures. Choosing oil according to different cooking temperatures can effectively reduce the chance of oil producing harmful substances at high temperature.
roast
If you want to add some different flavors to food, you can also use baking. This method uses less oil, but you must carefully choose the sauce in the process. Try to make your own sauce with raw materials, and don't choose the compound sauce that has been prepared in the supermarket, because the ingredients in it generally contain high salt, high sugar and high oil, monosodium glutamate and preservatives.
Mix and stir
Stirring plays a very important role in light food. Assorted vegetables, this is an extremely simple and natural cooking method. As well as salads in Europe and America, are the most popular ways to eat lightly. The use of fresh vegetables and fruits is the main feature of light salads, which can be matched with boiled eggs, chicken, beef, shrimp, fish and high-quality protein. Finally, you can add homemade ingredients. It is recommended to use cold pressed olive oil, linseed oil and walnut oil when washing vegetables.
The ingredients of salad can be omnipotent, healthy and without losing taste buds, so eating it will not only bring you a sense of fullness, but also bring you a sense of pleasure. It is recommended to arrange a light diet for 2-3 days a week, which can be used as a day for body relaxation and detoxification.
A light diet needs to avoid fried food. The method of frying: firstly, it will greatly increase the calories of food. The heat of dishes made with a lot of oil is amazing. Secondly, these methods are easy to destroy the nutrition of food. Thirdly, nutrition is not only destroyed, but also the degree of digestion and absorption will decrease, and finally the human body will consume less nutrition. Of course, if only the calories are higher, there is nothing wrong with losing any nutrition. Most seriously, these high-temperature hot oil and a small amount of vegetables will also produce harmful substances, such as potential carcinogens, which will seriously affect human health. Therefore, both healthy people and people who want to be slim should eat less food cooked by these methods.
Long-term adherence to a light diet can indeed significantly reduce weight, and it is not easy to rebound.
Only a balanced diet, fresh ingredients and the healthiest food can meet the needs of our human body.
Eating lightly is a way of life.