A good master cook is not only one who cooks dishes with good color, aroma and taste, but more importantly, one who retains the maximum amount of nutrients in the food. If you are not careful, the traditional Chinese cooking method may destroy the vitamins in the ingredients. In order to provide children with sufficient motivation to grow, mothers need to pay as much attention as possible to the correct cooking methods.
Cook properly to retain nutrients
To avoid the loss of vitamins, you need to pay attention to
1. Wash all kinds of raw materials with cold water for a short time, not soaking or scrubbing for a long time.
2. To comply with the principle of washing first and then cut, cut first and then wash will make water-soluble vitamins and minerals loss.
3. In the case of meal quality requirements allow, raw materials cut as small as possible to shorten the heating time, conducive to the preservation of nutrients.
4. raw materials as far as possible to do now cut now fried, now do now eat, to avoid longer holding or multiple heating, can reduce the oxidation loss of vitamins.
5. In blanching vegetables, pasta, try not to add alkali or alkaline materials, so as to avoid a large loss of vitamins, proteins and minerals.
6. Add more vinegar if the taste allows, so as to facilitate the protection of vitamins and promote the absorption of calcium.
7. Fresh raw materials advocate high fire fast cooking, shorten the time of raw materials in the pot, so as to effectively reduce the nutrients destroyed by heat.
How to cook reasonably
1. Rice, noodles and other staple foods cooked properly
When panning rice, the water-soluble vitamins and inorganic salts in rice and noodles are easily lost as the number of panning and soaking time increase. When doing soaking rice, a large number of vitamins, inorganic salts, carbohydrates and even proteins can be dissolved in the rice soup, such as discarding the rice soup not to eat, it will cause losses. Simmering porridge, steamed buns with alkali, can make vitamin B1 and vitamin C damaged. Many fried foods, such as French fries, etc., after high-temperature frying, the nutrients have basically been lost.
In short, in the production of rice and noodle food, to steam, branding is better, should not be boiled, fishing and deep-fried to reduce the loss of nutrients.
2. Reasonable cooking of vegetables
Vegetables are rich in water-soluble B vitamins, vitamin C and inorganic salts, such as improper cooking and processing methods, it is easy to be destroyed and lost. For example, the tender cucumber cut into thin slices cold, placed in 2 hours, the vitamin loss of 33-35%; placed in 3 hours, the loss of 41-49%. If you add too much water when frying vegetables, a lot of vitamins will be dissolved in the water and the vitamins will be lost. When wrapping ravioli, we always boil the vegetables first, squeeze out the juice and then use it to mix the filling, the loss of vitamins and inorganic salts is even more serious. The scientific method of eating spinach should be to add water to spinach and boil it slightly, pour off the soup, and then eat it cold. Carrots contain a large amount of beta-carotene. However, they are only found in the cell walls and must be chopped, cooked and chewed in order to be utilized. In addition, beta-carotene is a fat-soluble substance, so it cannot be absorbed raw or in soup. The most scientific way to cook them is to stew them with meat for about 20 minutes.3. Rational cooking of meat
Generally speaking, meat contains protein, fat, carbohydrates and inorganic salts, which are stable in nature and less lost during cooking. When cooked with braised and stewed, the loss of vitamin B1 is the most, up to 60-65%; steam and frying loss is 45%; quick frying also loses 13%. The loss of vitamin B2 in meat is 87% for steamed meatballs; 40% for braised and stewed meat; and only 20% for shredded meat in stir-fry.Nutrition experts suggest
You can use olive oil to sauté green vegetables, the absorption of β-carotene is 5 times more than steaming. And beta-carotene has a protective effect on children's eyesight. Try to cook acidic foods such as tomatoes in an iron pot, which allows the absorption of more than 2000% of active iron. A few drops of vinegar when stewing can better dissolve the calcium in the bones, thus increasing the calcium content of the soup by 64%.
