Step 2 cook. It is a process that the processed raw materials are put into enough soup, heated for different heating times, and then cooked after the raw materials are mature. This cooking method can release the nutrients in the ingredients, keep them to the maximum extent, and reduce the generation of harmful substances in the ingredients during cooking. Make food rotten and easy to digest. Cereals, beans and meat are suitable for cooking. For example: eight-treasure porridge, mung bean soup, boiled meat, boiled fish and so on.
3. Cold salad. It is a cooking method for making cold dishes. Cut raw meal or air-cooled clinker into small shapes such as wires, strips, slices and dices. And then mix with various seasonings to make dishes. This method is suitable for vegetables and some meat, which largely retains the original ingredients of the ingredients, and the seasoning and dosage can be well controlled. There will be vinegar, garlic and some peppers in the cold salad, which is not only less oil and salt, but also vinegar can stimulate appetite. Garlic can not only kill bacteria, but also prevent a series of blood diseases, and has anti-cancer effect. However, this cooking method needs to pay attention to hygiene, and the raw and cooked chopping boards should be separated to avoid food contamination by bacteria. For example: cold kelp, cold Flammulina velutipes, cucumber patties, broccoli mixed with fungus.
4, white burning. Cooking raw food with boiling water or soup is called burning. The production method is to stir-fry the onion and ginger slices in a pot, pour a little white wine, then add a proper amount of water, add ingredients to cook after the water boils, and finally prepare a bowl of sauce to eat. This cooking method has less oil and salt and fresh taste, and retains most of the original nutritional components of food. For example: boiled shrimp, boiled lettuce, boiled mustard.
5. soup. It is a soup made by adding soup to the ingredients, stewing slowly with low fire, cooking without adding water and opening the lid, and seasoning with simple seasoning. Soup before meals is better than medicine. Drink a few mouthfuls of soup before eating, so that the food can be lubricated from the mouth, throat, esophagus to the stomach, and the food can be swallowed smoothly. The method of cooking soup can melt the nutrients in the ingredients into the soup, which is suitable for people who want to lose weight before meals, but it must be remembered that the soup is light and greasy. If you add salt to the broth, the salt will react with protein in the meat, and the substance in the meat will be tightly wrapped. This soup is mainly made of edible materials. If you don't put salt in the soup, put salt at last, and the nutrients in the meat will be released, which is suitable for drinking soup. For example: fish head tofu soup, milky white crucian carp soup, melon sparerib soup, tomato beef soup and so on.
6. stew. As a cooking term, "stew" refers to a cooking method in which food raw materials are added with soup and seasoning, first boiled with high fire, then turned to low heat and cooked for a long time. Stewing is suitable for meat raw materials. Long-term stewing can eliminate the health hidden danger of meat food, which can make the stew soft and rotten, easy to digest and reduce the burden on the stomach. For example: stewed black-bone chicken, stewed beef brisket with tomatoes and stewed mushrooms with chicken.
7. stir fry. Mainly using oil as the main heat conductor, small raw materials are heated and cooked with medium-high fire for a short time and seasoned into vegetables. This quick-fire cooking method can maintain the integrity of nutrients in vegetables, but we must pay attention to the amount of oil used when cooking. If there is too much oil, it will hinder the absorption of water-soluble vitamins in vegetables. If the cooking fire burns too much meat, it will produce "heterocyclic amine", which is a carcinogen. Control the oil and salt when frying, and pay attention to the heating time and temperature. For example: fried meat with fungus, bean curd with soy sauce, tender diced chicken and braised fish.
8. baking. Baked dishes, because the raw materials are cooked in dry and hot air, the surface moisture evaporates and condenses into crispy skin, and the moisture inside the raw materials can not continue to evaporate, so the finished dishes are neat in shape, smooth in color, crisp outside and tender inside, and unique in flavor. The burning of oil dripping from barbecue will produce black smoke and a lot of harmful substances, and protein in meat will produce carcinogenic harmful substances such as heterocyclic amines. Too high baking temperature will also lead to the loss of nutrients in some ingredients. It is best to bake food in an oven or electric grill to reduce the contact between oil and the baking surface. Try to master the temperature. For example: roast duck, barbecued chicken wings and grilled fish in sauce.
9. Fried. Frying is a cooking method that uses more oil. Oil is used as a carrier of heat transfer. Compared with water, oil can reach a higher temperature, greatly shortening the heating time of raw materials and making food fragrant, crisp, crisp and tender. Because the temperature is too high, it will greatly destroy the ingredients in food, and frying oil and starchy food will produce acrylamide, a carcinogen. At the same time, the content of frying oil in food is too high, and long-term intake will be harmful to human health. Try to reduce the intake of fried food. For example: fried chicken legs, pot-wrapped meat, three fresh potatoes (the eggplant inside is simply a small oil bag), fried coupling.