Know how to cook foods to retain their nutritional properties? If your answer is no, this article is for you.
These days, the concern with eating healthy and health is a constant, cross-sectional, an increasing number of people. However, for this concept actually make sense, in addition to the food choices, it is also important to know how to cook the food to keep its nutritional properties intact.
Effectively, the nutrition current focuses much on what to eat and in what quantities, but not so much in the way the foods are cooked and consumed. And we know that the way of cooking can significantly affect the nutritional value of a food.
HOW TO COOK THE FOOD TO RETAIN ITS NUTRITIONAL PROPERTIES?
As previously mentioned, a technique of cooking inadequate can result in loss of nutritional value of food, mainly in respect of vitamins and / or minerals.
Already a mode of cooking appropriate to enhance the availability and absorption of these same nutrients. And it is precisely this balance that we should seek to achieve. It may seem difficult, but you will see that it is more simple than you think. Now let’s see.
First, let’s start by distinguishing vitamins, water-soluble, or is soluble in water, and soluble vitamins, meaning soluble in fat.
Inside of the water-soluble we are the B complex vitamins and vitamin C. Within-soluble vitamins have the vitamin A (and carotenoids), D, E and K.
HOW TO COOK THE FOOD? – VEGETABLES, LEGUMES AND TUBERS
Therefore, and taking into account what has been said, if cozinharmos vegetables of green leaf such asspinach or broccoli, or potatoes, which are rich in vitamins of the B complex and vitamin C and, then, sticking out the water from the cooking, we will be wasting a good part of these nutrients.
Thus, for the vegetables, especially the dark-green leafy, the method of making the most advisable is the steam, followed by the sauté or microwave in short times. If you are going to actually cooking in water, also you have the option to take advantage of the cooking water to make a vegetable soup.
On the other hand, vegetables such as tomato and carrot, which are rich in carotenoids, benefit from the addition of a small amount of fat in your cooking, because this fat promotes the absorption of fat-soluble vitamins.
In addition, in the case of lycopene in tomatoes, for example, the presence of heat makes this compound more easily absorbable. As such, the most beneficial way to consume tomatoes is roasted, with the addition of a small amount of fat. It makes it much more rich than raw.
HOW TO COOK THE FOOD? – FISH AND LEAN MEATS
In the case of fish and lean meats, advises that they be grilled or baked in the oven, not to lose the vitamins, water-soluble and, in the case of fat fish, to promote the absorption of fat-soluble vitamins.
However, and especially in the case of meat, avoid leaving “esturricar”, as this will promote a process of caramelização that can lead to the formation of compounds harmful, in particular free radicals.
With respect to fried foods, in addition to being harmful for the extra fat that give the food, the high temperatures of frying activate certain compounds present in the oil, such as in the food, which are known for their properties inflammatory, and even carcinogenic.
FOODS THAT SHOULD NOT COOK
Although a large part of the food to be consumed in its cooked, there are some that should be eaten in raw form, as is the case of the fruit, seeds, dried fruit, ginger are some examples.
A raw diet and the consumption of the food in its most natural is not necessarily better for your health, because not always we get all the energy and nutrients that food can provide us with in this state.
On the other hand, cooking with water or a too high temperature may not be a good option for some food, as it promotes loss nutritional significant. However, for others food can be a way to increase its nutritional value.
The most important thing is to follow the line of thinking that we teach them here and not to cook all the food in the same way. Because to practice a healthy diet, not just vary in the type of food, but it is also important to consider the way in which the consumes!
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