Staple food processing
Some nutrients in wheat grains are mostly distributed on the grain surface. Therefore, the finer the processing, the more nutrients are lost. Therefore, you can't blindly pursue polished rice and refined flour when buying grain, but it is better to mix fine with fine. Vitamins and inorganic salts contained in rice flour are easily soluble in water. The longer the soaking time, the more times of digging rice and the more nutrient loss. In order to prevent vitamin damage, rice must not be scalded with boiling water. When food is found to be contaminated by mold or chemical fertilizer, it should be handled carefully before eating.
Different processing methods of staple food products have a great influence on the loss of nutrition, so rice is suitable for steaming and stewing, not fishing. Adding alkali to porridge will destroy vitamins. It is better to steam and bake pasta as much as possible. Cooking noodles will cause half of the vitamins to be lost. For fried dough sticks or oil dumplings, vitamin B 1 is almost completely destroyed due to alkali and high temperature.
Processing of non-staple food
The processing of non-staple food is mainly to prevent the loss of vitamins and inorganic salts. Vitamins B and C in vegetables are not only soluble in water, but also resistant to temperature and easy to be oxidized. Special attention should be paid. Wash the vegetables before cutting them. Don't soak vegetables in water for a long time to prevent excessive loss of vitamins. Don't chop the vegetables too much. Stir fry quickly after cutting. When cooking, the dishes are easy to put in after the water is boiled, and the cooking time is not easy to exceed 1 minute. Cooking is the best and most commonly used method. In addition to the little loss of vitamin C, cooking is fast and fast, but salt should be put early to prevent it from being immature and juicy. Starch thickening can thicken soup and stick to vegetables, which has the function of protecting vitamin C. When cooking, it can be hung and fried to protect nutrients, so that raw materials are not in direct contact with oil, and the loss of nutrients is less.
Rational use of seasonings
Adults consume about 3 ~ 10g of salt every day. Excessive intake will not only increase the burden on the kidneys after eating, but also increase the incidence of hypertension. At present, the daily consumption of salt per capita in most areas is higher than the prescribed standard. Therefore, we should pay attention to reducing the amount of salt when cooking. Soy sauce is easily contaminated by aflatoxin, which is not good for health. For safety reasons, it is best not to use soy sauce with white acid, especially cold salad. Adding proper amount of vinegar during cooking can reduce the damage of vitamins and promote the absorption of calcium. Too much is easy to hurt the kidneys and teeth, which is not good for the bones and muscles. You can't cook with bronze. Cooking with wine can remove foul smell and other odors, and yellow wine is generally used. When cooking, be careful that the oil temperature is not too high and use less animal oil. Repeated high-temperature frying of oil will produce carcinogens. Don't use spicy old oil to prevent poisoning after eating.