[Henan Science Popularization] "Dietary Guide" easy to read: a few small secrets of cooking

People have three meals a day and eat a lot of dishes every day. do you know? There are many tips for cooking dishes. If you master them, the dishes make not only complete color and fragrance, but also have more comprehensive nutritional value!

Vegetables are rich in dietary fiber such as cellulose, semic cellulose, pectin and other dietary fibers. In addition to the fact that the nutrient content in vegetables is produced, seasons, seasons, picking seasons, edible parts, and varieties, cooking and processing methods also affect it very much.

In addition to changing the taste and shape of food, heating cooking can reduce the nutritional value of non -root vegetables to a certain extent, such as degradation of vitamins and loss of minerals. According to the characteristics of vegetables, choosing suitable processing and cooking methods can better retain nutrients.

Let me tell you a few secrets of cooking.

First, wash first and then cut it. Try to rinse with flowing water.

Do not soak in the water for a long time. After cutting, wash the water -soluble vitamins and minerals in the vegetables, and lose too much from the incision. After washing, process it as soon as possible to ensure the intake of nutrients to the greatest extent.

Tomatoes, cucumber, lettuce and other rare vegetables should be eaten directly after washing.

Second, open the soup and dishes.

Water -soluble vitamins, such as vitamin C and B vitamins, are sensitive to thermal, boiling water can destroy oxidase in vegetables, thereby reducing the oxidation effect on vitamin C.

On the other hand, water -soluble vitamins are sensitive to thermal, and the heating increases its losses. Therefore, mastering the appropriate temperature. After the water is boiled, vegetables can be more nutritious.

In addition, boiled rhizome vegetables can also soften food fiber and improve the taste of vegetables.

Third, fried quickly.

Specific fire can shorten the heating time of vegetables and reduce the loss of nutrients. However, some bean vegetables such as four seasons need to be fully heated.

Fourth, stir -fry.

The vegetables that have been cooked should be eaten as soon as possible, and now they are eaten to avoid repeated heating. This is not only because nutrients will be lost as the storage time will be prolonged. It may also increase the nitrite content due to the reduction of bacteria on nitrate, thereby increasing carcinogenic risk.

Have you remembered the above secrets of cooking?

Source: Henan Health Central Plains Service Guarantee Center

Edit: Yu Kunpeng

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