How to keep the nutrition and original flavor of ingredients during cooking
Choose crisp and tender vegetables.
Raw vegetables can retain 100% of vitamins and minerals, as well as a variety of active health factors, such as lipid-lowering components in onions, anti-ulcer components in Chinese cabbage, bactericidal components in garlic and so on.
However, raw vegetables may be polluted by pathogenic bacteria and parasites, pesticide residues, oxalic acid exceeding the standard, and the variety of raw vegetables is limited, so it is difficult to reach the standard of one kilogram per day, especially green leafy vegetables. Patients with gastrointestinal sensitive person, chronic diarrhea and intestinal infection also feel uncomfortable when eating raw vegetables.
Cooking suggestions:
Vegetables with crisp texture and low oxalic acid and tannin content, such as lettuce, chicory, cucumber, tomato and purple cabbage, are more suitable for raw food. It is suggested to choose vegetables from reliable sources when eating raw vegetables, and clean them before eating.
Quick frying
Controlling the oil temperature is the key.
Cooking is a heating method based on oil heat transfer, supplemented by direct heat transfer in the pot. Its cooking speed is faster and the loss of soluble water is less. The loss of water-soluble vitamins in ingredients is usually less than that in stewing, but putting more oil will greatly increase the fat content of dishes and cause the loss of carotenoids.
Cooking suggestions:
Cooking pays attention to speed, and it is best to use crisp and easy-to-cook ingredients. If the food is hard, you can cut it into thin slices or small pieces first, or blanch it in advance.
It is also very important to control the oil temperature. It is best to put vegetables when the oil is about to smoke, but it has not yet smoked. You can test the oil temperature by the following methods: first put the chopped green onion in, and when it has not changed color and there are many small bubbles around, it means that the oil temperature is suitable.
grilled
Don't touch an open flame.
The oven temperature can be controlled below 200 degrees Celsius. If the food is wrapped with tin foil, the local temperature can be kept at about 100 degrees Celsius, so that the food can be heated evenly, the nutrients can be maintained well, and less harmful substances are produced. It is also a recommended cooking method.
However, it is not recommended to roast food (such as kebabs) with open flame carbon, because the temperature can't be controlled, and local heating over 200 degrees Celsius will produce heterocyclic amines and polycyclic aromatic hydrocarbons carcinogens, and the surface of baked food will be contaminated with a large number of smoke particles containing carcinogens. Barbecue smoke itself will produce a large number of carcinogens such as pm2.5 and benzopyrene attached to the smoke, which is very unfavorable to lung health.
Cooking suggestions:
Baking is suitable for all ingredients, but root vegetables and meat are more delicious when baking. It's best not to barbecue with an open flame.
microwave
Don't eat greasy food.
Foods rich in water, such as porridge, noodles, milk, vegetables, etc. And is more suitable for microwave heating. Microwave heating efficiency is high, and the cooking time is shortened accordingly, so the loss of vitamin C, flavonoids and chlorophyll is small, there is almost no problem of water loss, and too much oil will not be added to the dish. The main disadvantage of microwave cooking is that the aroma is slightly insufficient and there is no effect of external coke and internal tenderness.
Cooking suggestions:
Foods with more oil and less water (such as cheese, nuts, pork belly, etc.) ), food with film (such as egg yolk) or shell (such as eggs, etc.). ), dry food, food that needs crispy surface, baby milk powder, baby food supplement, etc. Not suitable for microwave heating.
high-pressure
Suitable for meat, beans and miscellaneous grains.
Compared with normal pressure cooking, pressure cooker cooking is not only simple and fast, but also because the pot body is closed, it is no longer in contact with the outside air after exhausting or pressurizing, which is conducive to preserving the antioxidant active ingredients in the ingredients and has a low degree of fat oxidation. For the ingredients that need to be stewed for a long time in atmospheric cooking, such as beef, miscellaneous grains, beans, etc., the vitamin loss is equivalent or slightly less.
Because the cooking temperature of the domestic pressure cooker does not exceed 120 degrees Celsius, it will not produce any carcinogens, so it is very healthy and convenient.
Cooking suggestions:
Safety is very important when using pressure cooker. Before use, carefully check whether the air holes on the valve seat of the pot cover are unblocked and whether the safety plug is intact; The food in the pot should not exceed 2/3 of the capacity; When the temperature rises to the point where the pressure limiting valve hisses loudly, the temperature should be lowered immediately.
Steamed vegetables
Try to spread the ingredients evenly.
Steaming vegetables is almost the most comprehensive cooking method to retain nutrition. Steamed vegetables have neither the loss of nutrients dissolved in soup when cooking or cooking, nor the problem of too high temperature when cooking. The heating temperature does not exceed 100℃, and the thermal decomposition loss is small, the oxidation loss is small, there is no oil fume, and too much oil will not be introduced.
To make a cold dish by steaming vegetables, you can steam the materials first, then pour the juice, such as vegetables and cabbage, and then pour the chopped green onion and soy sauce. To cook hot dishes, there are different heating methods such as soup steaming, water steaming and gas pot steaming, as well as seasoning methods such as soy sauce steaming, noodle steaming, glutinous rice steaming and stuffing steaming.
Cooking suggestions:
Many people don't know much about steaming. In fact, vegetarian dishes can be used for steaming. It takes time to steam green leafy vegetables to keep them green. You should put the food stall on a porcelain plate, leaky basket or steamer, try to smooth it to let the steam contact, put it in SAIC steamer, and adjust the steaming time according to the amount of food and firepower, usually 2~5 minutes.
Zhuozhu
Boil water several times.
Boiling includes boiling, stewing and scalding. Water is used to transfer heat to food. The boiling temperature is 100℃. Although it will not produce harmful substances, there will be a lot of soluble substances dissolved in water during boiling, such as vitamin C, vitamin b2, folic acid and so on. If you don't drink soup, the loss of these nutrients will be even greater.
Cooking suggestions:
Cooking is suitable for all foods. Tender ingredients, such as leafy vegetables, can be boiled for a short time, while old ingredients, such as potatoes and meat, can be stewed for a long time.
You can reduce the amount of water when stewing, and use it with soup. When blanching green leafy vegetables, be sure to put them into the pot when the water is boiling, turn on the fire, and take them out immediately after boiling again. When the amount of vegetables is large, it should be blanched in batches to shorten the heating time and reduce the loss of nutrients.
deep-fry
Water frying instead of frying.
Water frying is often used to make fried dumplings, pot stickers and other foods. The basic principle is to add a little oil to heat the raw materials, then add water to cover the pot and steam the raw materials. After the water evaporates, leave a little oil at the bottom of the pot, and fry the bottom of the raw materials until they are crisp and soft. This method is very suitable for cooking quick-frozen semi-finished products with a little oil on the surface, such as egg cakes, fish sticks and popcorn. Compared with frying method, the finished product has less nutritional loss and lower fat content.
However, fried foods are not only high in oil content and calories, but also seriously damaged by vitamins and antioxidants, and high oil temperature will inevitably produce carcinogens. Repeated use of frying oil will produce harmful substances including trans fatty acids and various oxidative polymerization products, which is extremely harmful to health. Smoke contains carcinogens, and inhalation into the lungs will increase the risk of lung cancer.
Cooking suggestions:
Try to cook food by frying as little as possible, and you can also use boiling water instead. Pay attention to control the oil temperature when frying food occasionally, and do not reuse the frying oil.
How to use Zanthoxylum bungeanum 1 skillfully in cooking to make pepper salt? You can dip it in something to eat.
2. When pickling shredded radish, shredded mustard and pickles, adding a proper amount of pepper will taste better.
3, fried pepper oil: made of pepper, vegetable oil, soy sauce, which is what we often say? Sanhe oil? Pour it on the cold salad when eating, which is refreshing and delicious.
4. pot: when frying Chinese cabbage, celery and other vegetables, put in a few pieces of pepper, take out the pepper when it turns black, and leave the oil for cooking. The dish will be very fragrant.
The cooking method is classified as 1. According to the nature of raw materials, it can be divided into raw frying and cooked frying.
2. From the technological point of view, it can be divided into stir-frying, slip-frying and soft-frying.
3. From the local cuisine, it can be divided into: stir-frying, grab-frying, stir-frying and water-frying.
4, from the color can be divided into: red fried and white fried.
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