Delicious practices and healthy practices are actually compatible!

The significance of cooking, on the one hand, is to kill potential food safety hazards such as pathogenic microorganisms and reduce anti-nutritional factors that affect digestion and absorption; ; At the same time, cooking can also change the flavor of food, remove its peculiar smell, increase its freshness and promote appetite

The goal of healthy cooking is to reduce the loss of nutrients as much as possible while achieving the goal of food safety and bring good taste and flavor, so that the digestion and absorption speed of food can meet the needs of the human body, and to avoid introducing too much 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 loss of nutrients mainly include heating damage, oxidative damage, enzymatic hydrolysis damage, dissolved water loss and dissolved oil loss

Nutrients in food are not all heat-resistant.

1.

Fat-soluble vitamins such as vitamin A, vitamin D, vitamin E and vitamin K, as well as fat-soluble bioactive components such as lycopene and carotene, are mainly afraid of oxidative loss and dissolved oil loss.

But adding a little oil to soups (such as tomato and egg soup) increases absorption, primarily because these fat-soluble vitamins are liberated from plant cells when heated and cooked in oil

2.

Cereals, also known as staple foods, are the nutrient that cooks lose the most is vitamin B1

3.

　　Vegetable foods, the nutrients that are most lost in cooking are vitamin C and folic acid, which are not only afraid of heat and oxidation, but also easily dissolved in water and lost

　　4.

　　The nutrient most lost from cooking fish and meat is vitamin B1

　　How to make staple food better digested

　　For staple foods, if the food is too hard, it will cause the digestion speed to be too slow, which is not conducive to people with gastrointestinal diseases and indigestion

　　How to Avoid Too Much Oil and Salt

　　Adding too much fat in cooking will greatly increase the calorie value of staple foods and dishes

　　Increasing the proportion of cooking stew and cold dishes can effectively reduce the amount of cooking oil

　　Cooking to reduce sodium is very important for preventing cardiovascular and cerebrovascular diseases such as hypertension
.
When making cold dishes, do not add salt in advance.
When cooking, add salt before the pot, drink less salty soup, eat less pickles, reduce the amount of salad dressing, and use less "sauce", and replace ordinary salt with Low sodium salt, put chicken essence, monosodium glutamate, put less salt.
.
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These measures can effectively reduce sodium
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　　Text / Fan Zhihong (Director of the Chinese Nutrition Society, Vice Chairman of the Food and Cooking Nutrition Branch)