Effects of Nutrients in Cooking Food on Human Sugar
Also known as carbohydrates, it is one of the important components of the human body. Usually the staple foods we eat, such as steamed bread, rice and bread, all contain carbohydrates. Both white sugar and brown sugar belong to sugar substances, and fruits also contain a lot of sugar.
The main function of sugar is to provide energy for human life activities, and more than 70% of the energy needed by human body is provided by the oxidative decomposition of sugar.
protein
It is the basic substance that constitutes cells. The content of protein in adults is about 16.3%, second only to water. Protein is also used to renew and repair tissues and cells, and can also provide human energy. There is no life without protein.
Grease: 65,438+00%-40% of the total energy required by human body is provided by fat, which is one of the nutrients with the highest heat production. Fat in human body is an important energy storage substance and a structural component of tissues and cells.
Inorganic salts: also known as minerals, are very important to our health. Fruits, vegetables and grains all contain important inorganic salts. Mineral water is also rich in inorganic salts, and the water we usually drink also contains inorganic salts. Some human diseases are related to the lack of various inorganic salts. For example, there is an anemia caused by insufficient iron content in patients. Fracture patients need to eat more calcium-containing food, because bone growth needs calcium. Some children's mental development is slower than that of their peers because of insufficient zinc intake. Long-term iodine deficiency can cause goiter and other diseases, and iodized salt can prevent such diseases.
Vitamins: The growth, development and life activities of the human body are inseparable from vitamins. Most vitamins cannot be synthesized by human body, so they must be taken from food. People who lack vitamins will get sick.
Water: it is the most abundant in the human body, accounting for about 60% of the body weight? 70%。 Water is the best lubricant and solvent in the body, and all life activities of the human body are inseparable from water.
Raw food: Eating most leafy vegetables raw can reduce the loss of nutrients during cooking, because the vitamin C contained in vegetables can be preserved to the maximum extent, but some vegetables containing fat-soluble vitamins, such as carrots, contain carotene, which can only be eaten with meat after heating. Lycopene contained in tomatoes can only be best absorbed after being decomposed by heating. This method is not suitable for other animal foods, because only after sufficient heating can the protein of animals be better decomposed and absorbed, and it is also to prevent bacteria and parasites from invading the human body.
Boiling: Boiling vegetables will lose 70% of water-soluble vitamins: vitamin B and vitamin C, but it can reduce fat. Boiled vegetables are best served with soup, because most nutrients are left in the soup.
Steaming: Water-soluble vitamins lose 30%, but they can retain more nutrients than boiling. But don't reuse the steamed water, because the content of nitrite in the repeatedly boiled water is too high, which will be harmful to human body.
Microwave heating: it is difficult to grasp the time, and it is easy to overcook or be unfamiliar. When reheating, turn it frequently to make it cooked evenly. Put less water, you can keep most of the water-soluble nutrients. The advantage of using this cooking method is that food will not be oxidized due to full contact with oxygen, thus retaining nutrients to the maximum extent.
Baking: generally wrapped in tin foil, meat does not need to be oiled, and vegetables can be brushed with olive oil. High temperature will lose a lot of vitamin C, and meat and poultry should be roasted thoroughly. The gravy produced by baking contains vitamin B family, which can be fully utilized.
Braised in brown sauce: This cooking method can retain a variety of vitamins, but the fat content is high, and the excess fat can be removed after cooling. This is an ideal cooking method for root vegetables and beans.
Barbecue: Because when barbecuing, fleshy fat will melt and drip out, so it will not increase fat. But over-roasted meat will produce a lot of carcinogens, so don't eat burnt food. When barbecuing, you can brush a layer of honey on the surface of the meat to avoid burning.
Frying: The food surface will absorb fat, which is not suitable for people who want to lose weight, but some water-soluble vitamins can be retained. If you want to gain weight, eating fried food is a good way. Don't repeatedly use over-fried oil, it is best to use olive oil. The frying temperature should not be too high, and the frying time should not be too long, so as not to produce trans fatty acids and carcinogens harmful to human body.
Stir-fry quickly: This is the best cooking method that can retain nutrients at present. Try to reduce the time that food stays in the pot and use less oil, which can relatively lose less water-soluble vitamins. The surface of vegetables will lose vitamin C immediately after being chopped-therefore, it is best to cut them before cooking.
Delicious cooking methods of common ingredients 1. Milk can be made into milkshakes with avocados or bananas or fruits you want. This should be known to many people.
2. Wash the mushrooms directly, put them flat in the oven, sprinkle some salt on the concave surface and bake them too fresh.
3, frozen bananas, frozen fruits, and fresh cream can be added to the upgrade point, which becomes a variety of ice cream.
4, eat the rest of the rice, you can match some lard, pepper, Chili powder and so on. Put it in the oven and bake it into a crispy rice crust. Crispy and fragrant, it is the most convenient time to solve the problem!
5, lobster sauce fried eggs! This is also super delicious! A lot of hot oil, eggs are fried, not fried, but fried. Stir-fry and take out, add lobster sauce and stir-fry until fragrant. You can add some pepper, then add eggs and stir fry! Ah ah ah! Have fried chicken sticks for dinner!
6. Tofu bought in the market is dry-cleaned, salted and dried in the oven. It's delicious, too The snacks when reducing fat are chewy and fragrant with beans.
7.banana toast. Mash the bananas first. Put the toast in a pan (without oil) and bake it on low heat until the surface is golden. Put it in banana puree, then put another piece of toast, press the two pieces tightly, and continue baking in turn. Crispy toast and sweet banana puree in the middle make breakfast ready in less than ten minutes, which is super satisfying!
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