Cooking is both an art and an enjoyment however , when food is exposed to heat, its vital nutrients are ruined. There are various methods of cooking and food preparation, and each one has a better way in conserving the nutrients of foods. Water-soluble vitamins such as Vitamin C plus B group can easily evaporate throughout intense cooking.
The most efficient method of preserving the foods’ nutrient content is steaming. Place the food like vegetables and fish above bubbling water, and let the steam cook the meals in a few minutes. Steam dense veggies for 5 minutes or less while steam the fish for 10 minutes. The vegetables should remain firm retaining their vivid colors and nutritional content after steaming, while the water-soluble B vitamins and essential fish oils are preserved in the fish.
Boiling does not substitute steaming as it destroys the nutrients and vitamins especially vitamin B and D. If there is a need for boiling, especially vegetables, do it in a limited time and with a small amount of water.
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Cooking meals in a microwave preserves nutrients due to the short cooking time however , the kind of foods that is prepared for microwaving are usually the processed ready-to-eat foods. These kinds of foods are high in sugar, hydrogenated fats, and salt. These ingredients are susceptible to molecular changes as well as the shift in molecular structure leads to free radical damage.
If you like to make soup or stewed foods, this is also a preferable way of food preparation. Foods are usually cooked slowly at heat range below boiling point therefore vitamins and nutrients are not destroyed too much. The nutrients also are transferred to the water are offered and eaten.
Frying foods can be yet the most damaging as extreme heat destroys nutrients and natural oils contained in foods like fish and poultry. Water soluble vitamin W and C and fat soluble vitamin A, D, E, plus K are lost during baking. This food preparation also creates totally free radicals that can damage the body plus initiate cancer, premature aging plus heart disease. Just the smoke from baking foods provides the risk of lung and throat cancer.
Stir-frying is a better alternative because the quantity of oil is small and the cooking period is faster than deep baking. Try to add a little water plus soy sauce as the oil heats up so the steam will help the food in order to cook fast and stop the oil from burning.
Other popular meals preparations are roasting and grilling. They preserve the fat articles of foods as long as the heat is not too hot however , 25 percent of water-soluble vitamins like Supplement C and B are lost. The longer the food is prepared, the more nutrients are lost. Avoid to burn foods because they are carcinogenic and it damages cells when it comes in touch with the throat and digestive tract. The tip to protect against the damage from the free radicals due to barbecuing would be to marinate the food with olive oil just before cooking.
Eating raw foods like vegetables, nuts, seeds, and fresh fruits everyday is the best way to benefit from all the nutrients and vitamins found in food. These raw foods contain fiber which removes the toxic waste and bad cholesterol from our body. Raw foods also contain digestive enzymes which reduce the work of the pancreas to produce these enzymes.
Which usually food preparation you practice at home can affect your body positively or adversely so you need to choose the ones that give us the most benefits.