The right way to cook, the diet will be healthier

A healthy diet requires choosing the right ingredients, a reasonable mix, and a healthy cooking method

While achieving food safety goals and bringing good taste and flavor, healthy cooking minimizes the loss of nutrients, so that the digestion and absorption speed of food meets the needs of the human body, and it is necessary to avoid introducing too much oil, salt, sugar and other ingredients, so as not to be unfavorable for preventing obesity.

How to retain more nutrients in food

Nutrients in food are not all heat-resistant.

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

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.

Various B vitamins and vitamin C, as well as water-soluble antioxidants such as polyphenols, are prone to water-soluble loss

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

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

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 control blood sugar after meals

　　The cooking method of the staple food is related to the speed of the postprandial blood sugar response

　　For those who need to control blood sugar, the proportion of whole grains can be slightly larger.

　　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

　　Do not eat all kinds of "staple food" with oil added, eat less snacks and snacks, do not eat fried dishes, and increase the proportion of cooking stew and cold dishes, which can effectively reduce the amount of cooking oil ingested

　　Cooking to reduce sodium is very important for preventing cardiovascular and cerebrovascular diseases such as hypertension

　　(Fan Zhihong)

 "China Food News" (May 20, 2021 06 edition)

(Editor-in-charge: Wang Han)