Delicious recipes and healthy recipes are actually compatible!

The significance of cooking is to kill hidden food safety hazards such as pathogenic microorganisms, and reduce anti-nutritional factors that affect digestion and absorption; on the other hand, it is to make the texture and taste of food easier to accept, speed up the digestion and absorption of food, and improve the efficiency of nutrient utilization. ; At the same time, cooking can also change the flavor of food, remove its peculiar smell, increase its fragrance, and promote appetite. No matter how good the food is, if it is cooked too hard to swallow, the nutrients in it will not be fully utilized. At the same time, cooking will inevitably lose some of the more sensitive nutrients. In addition, cooking also introduces ingredients such as oil, salt, sugar, and fresheners to make food contain more calories, sodium and salt.

The goal of healthy cooking is to achieve food safety goals and bring good taste and flavor, while minimizing the loss of nutrients, so that the digestion and absorption speed of food meets the needs of the human body, and avoiding the introduction of excessive oil, salt, sugar and other ingredients. , So as not to be detrimental to the prevention of obesity and various chronic diseases.

　　How to retain more nutrients in food

　　The factors of nutrient loss mainly include heating damage, oxidative damage, enzymatic damage, dissolved water loss and dissolved oil loss.

　　 The nutrients in food are not very heat-resistant. Among them, protein, fat and carbohydrates are more heat-resistant, and dietary fiber and minerals will not be lost by heat. Only some vitamins and some ingredients are more sensitive to cooking. Therefore, it cannot be said that the nutrients disappear after cooking.

　　 1. Adding a little oil to make tomato and egg soup will increase the absorption of vitamins

Vitamin A, vitamin D, vitamin E, and vitamin K, as well as fat-soluble biologically active ingredients such as lycopene and carotene, are mainly afraid of oxidative loss and soluble oil loss. After frying and stewing, the loss is greater. Not only does it oxidize during heating, but it also dissolves in the cooking oil, stays in the pot and the plate, and is finally washed into the drain.

　　 But adding a little oil to make soup (such as tomato and egg soup) will increase absorption. The main principle is that these fat-soluble vitamins will be freed from plant cells when heated and cooked with oil. Various B vitamins and vitamin C, as well as water-soluble antioxidant components such as polyphenols, are prone to water loss. When a lot of water is boiled and blanched, these healthy ingredients will dissolve in water in a large amount. Unless you drink the water for the dish, the longer the cooking and blanching time, the greater the loss of nutrients and plant compounds.

　　2. Over-washing rice, cooking porridge and adding alkali are easy to lose vitamin B1

　　Cereal foods, that is, staple foods, the biggest nutrient loss from cooking is vitamin B1. Excessive washing, draining the water used to soak the grain, deep-frying, and adding alkali to the porridge are the main reasons for the increased loss of vitamin B1. On the contrary, adding brown rice, millet, miscellaneous beans and other whole grains to the rice, and often eat steamed yam, sweet potatoes, potatoes and other potatoes, instead of some white rice, is a good way to increase a variety of B vitamins.

　　3. Vegetables are best made into "stewed water and oil" and "quick stir-fry"

　　Vegetable foods, the nutrients that are most lost during cooking are vitamin C and folic acid. They are afraid of heat and oxidation, and are easily dissolved in water and lost. Vitamin B2 and some polyphenols are also prone to water loss. In addition to eating directly raw, steamed vegetables and "rapid fire" methods lose less vitamins. In addition, use half a bowl of water with a small amount of oil to replace a large amount of cooking oil, stir the vegetables in the pot and then simmer for a minute or two, which is the "water and oil stew" cooking method, which is also conducive to the preservation of multiple vitamins and vitamin C. The rate can reach 80%-90%.

　　4. Grilled fish wrapped in tin foil is healthier than charcoal grilled fish

　　 Vitamin B1 is the nutrient that is lost the most by cooking fish and meat foods. But more importantly, it is necessary to avoid the oxidation of unsaturated fatty acids and proteins during cooking, and avoid excessive heating to produce carcinogens. Therefore, steaming and stewing are all good cooking methods, as well as fried meat that does not emit a lot of oily smoke and baking with tin foil and temperature control. Frying and charcoal grilling are the most unhealthy cooking methods. They not only cause nutrient loss, but also produce large amounts of oxidation products and carcinogens.

　　How to make the staple food better digest

　　For staple foods, if the food is too hard, the digestion rate will be too slow, which is not good for people with gastrointestinal diseases and indigestion. Therefore, for people with weak digestion ability, the whole grains should be soaked in the refrigerator for 12-24 hours, matched with white rice, and then cooked using the electric pressure cooker's "multi-grain rice" and "multi-grain porridge" mode, or it can be roasted After making the flour, use boiling water to make a paste, or use a wall-breaking machine to make a multi-grain rice paste, so as to fully obtain the nutrients in it.

　　How to avoid too much oil and salt

　　 Adding too much fat in cooking will greatly increase the caloric value of staple foods and dishes. Therefore, people who need to control body fat and weight need to cook with less oil, and the daily cooking oil should be controlled within 25 grams.

　　 Increasing the ratio of steamed, boiled and stewed vegetables can effectively reduce the amount of cooking oil consumed. For example, one stir-fried dish, one stew, one steamed dish or cold salad for each meal, with a bowl of multi-grain rice or white rice, can not only reduce fat intake, but also increase the nutrient preservation rate.

　　 Cooking to reduce sodium is very important for preventing cardiovascular and cerebrovascular diseases such as high blood pressure. When cooking cold dishes, do not add salt to salt in advance. When cooking, add salt before starting the pot, drink less salty soup, eat less pickles, reduce the amount of salad dressing, use less "sauce for rice," and replace ordinary salt with ordinary salt. Low sodium salt, add less salt if you add chicken essence and MSG... These measures can effectively reduce sodium.