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    Home > Food News > Food Articles > Tasty recipes and healthy recipes are actually compatible!

    Tasty recipes and healthy recipes are actually compatible!

    • Last Update: 2021-07-28
    • Source: Internet
    • Author: User
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    Editor in charge: Food Science


    Original title: 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.


    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.


    How to retain more nutrients in food

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


    The nutrients in food are not very heat-resistant.


    1.


    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.


    But adding a little oil to make soup (such as tomato and egg soup) will increase absorption.


    2.


      Cereal food, that is, the staple food, the most nutrient loss from cooking is vitamin B1


      3.


      For vegetable foods, vitamin C and folic acid are the nutrients that are most lost during cooking.


      4.


      The most nutrient loss of fish and meat foods is vitamin B1


      How to make staple foods better digested

      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


      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


      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 the fat intake, but also increase the nutrient preservation rate
    .

      Cooking to reduce sodium is very important for preventing high blood pressure and other cardiovascular and cerebrovascular diseases
    .
    When cooking cold dishes, do not add salt in advance, add salt before cooking, drink less salty soup, eat less pickled vegetables, 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 monosodium glutamate.
    .
    .
    These measures can effectively reduce sodium
    .

    (This article is reprinted by "Food Science Network", and the article is from Beijing Youth Daily
    .
    The picture comes from Photograph.
    com, and the copyright belongs to the original author.
    If there is any infringement, please contact us to delete it
    .
    )


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