Cooking methods also affect food nutrition! ? The biggest loss of nutrition is boiling in water...
Facing a kind of food
There are a thousand different cooking methods in the hearts of a thousand people
The research on food cooking in China is the most diverse_ p3p
There are 20 or 30 kinds of cooking methods alone
But have you ever thought about these cooking methods, besides changing the color, fragrance, and other differences? In fact, the nutritional content of food is also changing during the cooking process.
Why is there such a change?
Why is there nutritional loss? (Conditions of various vitamins)
Actually, this is not difficult to understand. The same is a chicken leg, and the nutritional content after frying is completely different from that after frying. One can be eaten by us as a healthy meal, while the other is reduced to a source of weight gain. In addition, in addition to the added edible oil to change the nutritional content of the food, there are also some subtle changes in the food.
Many cooking methods will greatly affect the nutrient content of food, especially those that we think are very healthy. This is due to the special properties of some trace elements, such as:
1) Vitamin C and B vitamins, which belong to water-soluble vitamins , will have a large amount when heated or heated in water Loss;
2) Vitamins A, D, E, K, which are different from the two vitamins mentioned above,They are fat-soluble vitamins, as the name suggests, they are more likely to be lost in high-temperature oil;
3) The minerals magnesium, potassium, sodium and calcium, although these minerals will not be lost due to water or oil, but if food If the content of medium vinegar is higher, it may be lost.
So which cooking method causes the highest nutrient loss? Below we will analyze the various common cooking methods one by one.
Among the common cooking methods, cooking has the most nutrient loss! (Common cooking methods, comparison of nutrient loss)
boiled
First, let's take a look at the most healthy cooking method that everyone thinks is boiled. Undoubtedly, boiled vegetables do not need to add any extra fats, seasonings and other things that may increase the calories of food, but in fact, the nutrient loss ratio of boiled vegetables is amazing.
According to a study published by Zhejiang University in my country in 2009, the method of boiled water can cause the most serious loss of vitamin C in vegetables. Among them, broccoli, vegetables and lettuce, the loss of vitamin C after boiling reached more than 50%.
Another study published by the United States also pointed out that in the process of stewing meat, the vitamin B in the meat will also be lost to the soup, and the loss of B vitamins is as high as 60%.
This is because the water-soluble vitamin itself is easily soluble in water, and the loss rate is further increased under high temperature heating, and the loss rate will increase with the rise of water temperature.
cooking
cooking is also one of the most common cooking methods in our daily lives.But due to our misunderstanding of oil, it was included in the list of unhealthy cooking methods. But the fact is just the opposite. The method of cooking is far superior to boiled in terms of preserving the nutrients of food.
This is because in the short-time cooking process, it can not only prevent water-soluble vitamins from being lost to the soup, but also increase the absorption ratio of some nutrients and antioxidants by adding fats. This makes it easier for the body to use the nutrient-rich foods.
In 2012, a study published in the British Journal of Nutrition showed that the same quality carrot after being cooked, compared with raw carrots, its β- The absorption rate of carotene in the body increased 5.5 times.
A study published in the Asia Pacific Journal of Clinical Nutrition in 2005 also showed that when people eat fried tomatoes , compared with eating raw tomatoes, the blood lycopene content increases by 80% the above.
So, it seems that cooking is not only no worse than boiling in water, but it can also be said that the vegetables after cooking are nutritionally enhanced.
steaming
In fact, in life, everyone often mixes cooking together, thinking that since cooking will cause a serious loss of nutrients, steaming will naturally also. But in fact, steaming can be said to be a very good way to preserve nutrients.
Although the steaming method also produces water vapor and high temperature heating at the same time, in fact, because the vegetables are not in direct contact with hot water, this allows the water-soluble vitamins to be retained.
Steamed broccoli, spinach and lettuce,The content of vitamin C is only reduced by 9-15%. This saves more than 30% of the vitamin content than the cooking method, and also avoids the intake of extra calories. Just add some seasonings after being steamed and it is ready for consumption, which is convenient and nutritious.
deep-frying
It is undeniable that the way of deep-frying can make the food become tender on the outside very well. The food processed in this way will make people very appetite and have a unique aroma. But this approach can be said to be the worst of all cooking methods. It not only produces a lot of carcinogens, but also causes a large loss of beneficial fatty acid .
We all know that when the oil is overheated, it will produce a toxic substance called aldehyde, and its content will increase after the second heating. This substance is defined as a primary carcinogen by the World Health Organization and can cause various high mortality diseases such as cancer.
In addition, the fried form will also make the beneficial fatty acids (omega-3) almost dispersed. A study published in "International Food Science and Technology" in 2013 showed that the content of omega-3 fatty acids in tuna that has been fried has dropped by nearly 85%.
So frying is indeed as we think, it is a harmful way of cooking. In addition, we believe that the healthiest boiled cooking is not the most ideal cooking method, so I will give you a simple ranking of the advantages and disadvantages of cooking methods.
Cooking>Steaming>Boiled>Frying
But after finishing this, I believe that many people will have another question like me: since cooking will cause Nutrient loss,Then why not eat it raw?
Why don’t you learn to drink blood like primitive people?
Indeed, when some foods are eaten raw, the nutrients in the food can be retained to the greatest extent, such as cucumbers, tomatoes, lettuce, various salads, etc.
This allows all vitamin C, mineral components and other phytochemicals in the food to be fully absorbed by the body. But there are also some problems, such as food hygiene and food digestibility. It is not difficult to understand the health issue, so I won't talk about it here.
The digestibility of food may not have been considered. Many raw foods, although they look more nutritious, will actually be greatly reduced in digestion and absorption.
Take eggs as an example, the digestion and absorption rate of uncooked eggs is only 51.3%, while the digestion and absorption rate of boiled eggs is greatly improved, reaching 91%, which is higher than that of raw eggs. The rate has increased by nearly 1 times.
Zero Lab has something to say
Finally, Zero Lab wants to tell everyone that choosing food is very important on the road to weight loss. But don't neglect the choice of cooking method, sometimes the choice of cooking method is even more important than the ingredients. Finally, I will share with you some tips to reduce nutrient loss:
1) Reduce water consumption during cooking
2) Use boiled water to make vegetable soup
3) Try to Shorten the cooking time
4) Low temperature cooking
is preferred 5) Try not to peel the skin when cooking vegetables
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