Green leaves are steamed and blanched which method loses less vitamins

Blanching vegetables: Of course, blanching can increase the loss of water-soluble nutrients, especially vitamin C, but appropriate methods can be used to minimize the loss of nutrients. The use of boiling water with a large amount of water and short-term blanching treatment can reduce the heat loss of nutrients.

Because of the presence of oxidase in vegetable cell tissues, it can accelerate the oxidation of vitamin C, especially in the water temperature of 60 80, the highest activity. In boiling water, oxidase enzymes are unstable to heat and quickly lose their activity, while boiling water contains almost no oxygen, thus reducing the loss of vitamin C due to thermal oxidation.

Adding 1% salt and sugar to blanching water can make vegetables in a normal saline solution, which can slow down the diffusion of soluble nutrients in vegetables into water.

Before blanching, keep the vegetables in their full form as much as possible, so that the area exposed to heat and water is reduced. In the case of a large number of raw materials, the materials should be fed in batches to ensure that the raw materials are in a higher water temperature.

According to expert analysis, the average preservation rate of vitamin C after blanching of vegetables is %. Refueling in water mainly makes the vegetables evaporate due to high temperature after leaving the water, so as to minimize water loss.

It can also make the color of vegetables more vivid, the texture more crisp and tender, reduce the astringency, bitterness and spiciness, and also sterilize and disinfect. For example, spinach, celery, and rape become more bright green by blanching. Blanching bitter gourd and radish can reduce the bitterness and pesticide residue hazards.

The hemagglutinin contained in lentils can be relieved by blanching.

Blanching method of vitamin loss is less.

The processing and cooking of non-staple foods is mainly to minimize the loss of vitamins and inorganic salts.

It is advisable to wash vegetables first and then cut them, and it is not advisable to soak them in water for a long time, and do not use laundry detergent to soak vegetables and fruits.

Cut vegetables should not be too broken, and fry as quickly as possible after the vegetables are cut. Some can be eaten with the skin.

Blanch vegetables with boiling water for 1 minute, do not boil them in warm water for a long time, when blanching green leafy vegetables, if you add a small amount of salt, you can make the leaves bright and prevent browning.

When cooking, boiling water before putting the dish in the pot can reduce the loss of vitamin C.

When eating boiled vegetables, the soup is the essence of the sedan chair, and adding a little vinegar when cooking bone broth is conducive to the absorption and utilization of calcium.

Stir-fry vegetables quickly, and don't put salt too early. Some dishes can be thickened with laxative powder to thicken the soup and stick to the dishes, which has the effect of protecting vitamin C.

Steamed food must wait for the pot water to boil before putting the food, the cage lid must be tightly covered, and the fire should be large, which can reduce the destruction of vitamins.

When frying food, wrap a layer of epsom powder or paste-like flour on the surface of the fried food, so that the nutrients are less lost, so that the oil head is not immersed in the raw materials, and the juice and taste of the raw materials are not easy to overflow, and the flavor of the raw materials is better maintained.

A lot of nutrients in vegetables are lost during the heating process, and we need good ways to avoid the loss of nutrients.

1. Wash first and then cut:The correct way is to wash the water first and then cut it off, and if you don't soak the vegetables in water for a long time, you will lose too much of the water-soluble vitamins and inorganic salts in the vegetables. The round-cut surface prevents the vegetable cut from oxidizing too much contact with the air, which allows certain nutrients to be oxidized.

2When cooking, do not wait for the oil smoke to come out, put it in the pan, then cook it immediately over the fire and reduce the heating time to minimize the loss of vegetables. When cooking, it is best to use less oil, choose less steaming, boiling, cold, boiling and other methods, and use less frying methods. Eggs came and many friends told me they wouldn't cook leafy greens.

Actually, oily leafy greens are very tasty. There are two methods most commonly used by broth nutritionists. No surprise and surprise.

Stir-fried and ready to eat:Vegetables that have already been cooked need to be eaten quickly, all freshly and avoid repeated reheating, not only because nutrients are lost over time, but also because nitrate reduction by bacteria increases nitrite levels.

There are many ways to cook in our daily life, and some of them may lead to a large loss of nutrients, so we must pay attention to it when cooking!

1.Wash before cutting 2In addition, it is recommended to cut vegetables into a round surface when cutting vegetables to avoid too much contact with the air and causing some nutrients to be oxidized.

There will be different degrees of nutrient loss when cooking, but vegetables are important to our nutrients**.

The correct way is to rinse with running water, wash first and then cut, do not soak vegetables in water for too long, otherwise it will cause too much loss of water-soluble vitamins and inorganic salts in vegetables, in addition, it is recommended to cut vegetables into a circular cut surface to avoid excessive contact between vegetable incisions and air, resulting in oxidation of certain nutrients.

There will be different degrees of nutrient loss when cooking, but vegetables are important for our nutrients**.

High vitamin C content (such as bitter gourd, beans, spinach, potatoes, peppers, chrysanthemum, etc.), vegetables suitable for raw eating should be eaten as cold as possible, or blanched in boiling water for 1-2 minutes before mixing, you can also use hot soup with oil to blanch vegetables, boil root vegetables in boiling water, can soften dietary fiber, improve the taste of vegetables.

Cooking skills make food that is both delicious and nutritious, and it's important to preserve the nutrients from the raw materials.

Causes the blood to thicken. In addition, regular consumption of strong alcohol can lead to heart disease and hyperlipidemia due to alcohol poisoning.

1.Wash before cutting 2Stir-fry quickly.

Vegetables and fruits are rich in vitamin C, which has antioxidant functions, can remove free radicals in the body, and delay aging. For women, fruits and vegetables are an essential food every day. Fruits can generally be eaten raw, while vegetables are generally eaten cold or stir-fried.

Vitamin C is a water-soluble vitamin, which will reduce the content of vitamin C in the process of blanching, how to protect the vitamin C in vegetables from being destroyed during the blanching process?

In the fast-paced lifestyle, many people are in a hurry to do things, and they are also a little anxious when cooking. To make a cold dish, many times you need to blanch the vegetables, some friends are impatient, the water in the pot has not yet boiled and the vegetables are poured directly into the pot, and the process of blanching vegetables has entered in advance. At this time, many friends think that the water temperature does not reach 100 degrees and can retain more vitamin C, but in fact, it is not.

When the water temperature is around 80 degrees, vitamin C oxidase is most active and can lose more vitamin C. The temperature of blanching is best controlled at about 100 degrees, that is, after the water boils, pour the vegetables into the pot, and you can take them out after more than ten seconds. The reason why the water is boiled is that the water temperature is about 100 people; Instead of choosing a water temperature of about 80 degrees Celsius, it is because when the water temperature is about 100 degrees Celsius, it can inactivate the activity of vitamin C oxidase and reduce the loss of vitamin C.

If we want to retain more vitamin C, we must wait until the water is boiling before adding the vegetables. If you want to make the color of your vegetables more beautiful, you can add a few drops of salad oil to the water. After more than ten seconds, take out the vegetables, add various condiments, and a plate of bright cold dishes is placed in front of you.

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Vegetables are cut first and then washed.

When washing vegetables, the contact area between the cut vegetables and water will be greatly increased, which is easy to cause a large loss of water-soluble vitamins such as B vitamins and vitamin C and some minerals. The correct way to do this is to wash the vegetables carefully and try to keep the moisture dry before cutting. It should be reminded that it is best to cook the cut vegetables immediately and leave them for no more than two hours, otherwise it will easily lead to the oxidation of certain nutrients.

After chopping the vegetables, blanch them with water.

If the vegetables are cut too finely, it is easy to lose the original aroma of the vegetables, and if they are blanched again, the vitamins and minerals in them will be lost a lot. Therefore, when blanching, you should try to keep the vegetables intact and use more water. In addition, when blanching green leafy vegetables, add a little salt and oil, which can not only prevent oxidative enzymes from destroying chlorophyll, but also maintain the bright color of the vegetables.

Cook with oil first.

When making dishes such as ground three fresh, dry fried beans, etc., many people like to pass the ingredients in oil first, take them out and then stir-fry, so that the dishes are bright in color and fragrant in smell. However, this cooking method can lead to excessive fat intake, destroy the nutrients of the vegetables themselves, and may also produce carcinogens. It is recommended that everyone eat less rape and fried vegetables, and cook vegetables more with boiling, stir-frying, cold dressing and steaming.

When the oil is smoking, put the vegetables in.

Wait until the oil pan is smoking, and the oil temperature is often above 200 degrees, and then the food is put into the pan, and the carcinogens produced will not only increase the risk of cancer. At the same time, the nutrients in the vegetables are also destroyed. The correct way to do this is to put the ingredients in the pan while the oil is still smoking.

There is also a simple way to test the temperature of the oil: insert bamboo chopsticks into the oil, and when many small bubbles bubble around it, it means that the temperature is hot enough to put it in the pot.

Stir-fried vegetarian dishes also add a lot of oil.

No matter what kind of oil it is, the fat content is above 98%. Vegetables have a particularly strong oil absorption, if you use too much oil to fry vegetarian dishes, it is no different from eating meat dishes, and it will also make the surface of the dish surrounded by a layer of oil, and other condiments are not easy to penetrate into the inside of the vegetables, which affects the taste of the food, and at the same time it is not conducive to digestion and absorption. The reasonable approach is to put no more than one tablespoon of oil in each vegetarian dish, and you can use a frying pan to fry the vegetables in a pan to ensure that the heating is even.

Stir-fry with lots of salty seasonings.

The salt content in soy sauce is 15% 20%, the salt content in chicken essence is 10%, and bean paste and oyster sauce also contain a lot of salt. There are also people who like to add sugar in stir-frying, but the sweetness and saltiness can cancel each other out, which can easily cause the taste of the stir-fry to fade and eventually add more salt.

The correct way is to only put a little salt or seafood soy sauce in the stir-fry, and use less chicken essence and monosodium glutamate, and you can use more onions, ginger, garlic or peppercorns to season, so that the fried dishes are light and delicious, and retain the original flavor of the ingredients themselves.

The basic skills of cooking techniques include:1knife technique; 2.

feeding technology; 3.sizing and hanging paste technology; 4.Master the technique of fire; 5.

thickening and pouring techniques; 6.mastery of the timing and amount of seasoning; 7.Spooning technique and plating technique.

What are the two main categories of food preparation? One is cold dishes, and the other is hot dishes. Hot dishes are the main part of the dish, and cold dishes are the "pioneers", so neither category can be ignored.

What is the role of cooking? The cooking effect can generally be divided into the following aspects:

1) Sterilization and disinfection. Raw food raw materials, especially the leaf walls of vegetables, no matter how fresh and clean, there are often some bacteria and various parasites, if not killed, people are prone to illness after eating. Fungi and insects are afraid of high temperatures, generally around 80 degrees, they can be killed, therefore, cooking is an effective measure for sterilization and disinfection.

2) Cook raw. Cooking can make the main ingredients, auxiliary ingredients and seasonings undergo qualitative changes after being heated, that is, from raw to cooked.

Most of the food ingredients need to be cooked to become edible dishes. (3) Promote the decomposition of nutrients and facilitate digestion. All food raw materials contain certain nutrients, nutrients in food, in food.

[Courgette, also known as stinging gourd, cucumber or king gourd, is native to the southern foothills of the Himalayas in India. Courgette has a long history of cultivation and many species, which can be divided into large courgette, small courgette, whole-fruit processed courgette, four-leaf system courgette and greenhouse system courgette according to its ecological characteristics. When you know what a courgette is, I think you probably know how to do it; Cucumbers can be beautified--- some people cut cucumbers into slices and stick them on their faces; Some people shoot cucumbers with knives and make "Garlic Cucumbers" and so on.

I don't know if the courgette you are talking about is this? Or the name is different.