What kind of cooking method makes the healthiest food?

The oven temperature can be controlled below 200 degrees Celsius, if the ingredients are wrapped in tin foil, the local temperature can be kept at about 100 degrees Celsius, which can make the food evenly heated, retain nutrients better, and produce less harmful substances, which is also a more recommended cooking method. However, it is not recommended to grill food (such as skewers) with open flames, because the temperature cannot be controlled, local heat above 200 degrees Celsius will produce heterocyclic amines and polycyclic aromatic hydrocarbon carcinogens, and the surface of the baked food will also be contaminated with a large number of carcinogen smoke particles. The barbecue smoke itself produces a large amount of smoke, coupled with carcinogens such as benzopyrene attached to the smoke, which is very bad for lung health.

Boiling involves boiling, boiling, blanching, etc., and relies on water to transfer heat to food. The boiling temperature is 100 degrees Celsius, although no harmful substances are produced, but a large number of soluble substances will be dissolved into the water during the boiling process, such as vitamin C, vitamin B2 and folic acid. If you don't drink it with soup, the loss of these nutrients is greater.

When simmering, the amount of water can be reduced, and the soup can be used together. When blanching green leafy vegetables, they must be put into the pot with boiling water, turn on high heat, and remove them immediately after boiling again. When the amount of vegetables is large, it is advisable to blanch them in batches to shorten the heating time as much as possible and reduce the loss of nutrients.

The water frying method is often used to make fried buns, pot stickers and other foods. The basic principle is to put a small amount of oil to bake the raw materials, then put in the water to cover the pot, use steam to steam the raw materials, after the water evaporates, a little oil is left at the bottom of the pot, and the bottom of the raw materials is fried, so as to achieve the effect of crispy and soft, fragrant on the outside and fragrant on the inside. This method is very suitable for cooking quick-frozen semi-finished products with a small amount of oil on the surface, such as chicken patties, fish sticks, chicken rice flowers, etc., compared to the frying method, the finished product has less nutrient loss and lower fat content.

Fried foods not only have high oil content and high calories, which seriously damage vitamins and antioxidants, but also inevitably produce carcinogens at high oil temperatures. Frying oil is often used repeatedly, which produces harmful substances including trans fatty acids and a variety of oxidative polymerization products, which is extremely harmful to health. Oil fumes contain carcinogens, and inhalation into the lungs also increases the risk of lung cancer.

Compared with atmospheric cooking, cooking in a pressure cooker is not only easy and quick, but also because the pot body is closed, it is no longer in contact with the outside air after exhaust or pressurization, which is conducive to preserving the antioxidant active ingredients in the ingredients, and the degree of fat oxidation is lower. For atmospheric ingredients that take longer to simmer, such as beef, grains, and legumes, the loss of vitamins is equal or slightly less. Since the cooking temperature of the household pressure cooker does not exceed 120 degrees Celsius, it does not produce any carcinogens, so it is very healthy and convenient.

Steaming is almost the most nutritious cooking method. Steamed vegetables have neither the loss of nutrients dissolved into the soup when cooking and blanching, nor the excessively high temperature during frying, the heating temperature does not exceed 100 degrees Celsius, the thermal decomposition loss is small, the oxidation loss is also less, there is no oil smoke, and too much oil is not introduced. To make cold dishes using the steaming method, you can first steam the ingredients and then pour the juice, such as green vegetables, cabbage, etc., which can be steamed and then poured with green onion and soy sauce sauce.

For hot dishes, there are different heating methods such as steaming with soup, steaming through water, steaming in an air pot, as well as seasoning methods such as sauce steaming, steaming with flour, steaming glutinous rice, and steaming with fillers.

The healthiest way to cook food is with less oil and less salt. Less oil: Put less oil in stir-frying, and try to avoid or eat less fried food.

When cooking, try to choose steaming or boiling. Modern people are overnourished and have too much fat, and food already contains a lot of fat. Therefore, try to reduce the amount of oil during cooking.

Less salt: Vegetables should not be too salty, as too salty dishes will cause a great burden on the kidneys and stomach. Therefore, the salt content should be properly controlled.

70 Food Steaming Method" emphasizes the use of 70 degrees Celsius to cook food. It can not only retain the deliciousness of food, but also effectively inhibit the oxidation of ingredients, maintain vitality, and let ingredients have a longer flavor period than in a fresh state. Chicken meatballs cooked at 70 degrees Celsius are much more delicious than those cooked at 100 degrees Celsius.

The "70 Steaming Method" is a cooking method that not only retains the nutrients of the food, but also enhances the flavor and sweetness of the food at the same time, making the food delicious and healthy, and bringing out the best flavor of the ingredients.

Stir-frying is a heating method based on heat transfer from grease and supplemented by direct heat transfer from the pot body. It is faster to cook and loses less water, and the loss of water-soluble vitamins in the ingredients is usually less than that of the stewing method, but adding more oil will greatly increase the fat content of the dish and cause the loss of carotenoids. Cooking advice:

Stir-frying is fast, so it's best to use ingredients that are crispy and easy to cook. If the texture is old and hard, you can cut it into thin slices or small pieces first, or blanch it beforehand. It is also important to control the temperature of the oil, and it is best to put the food when the oil is about to smoke and has not yet smoked.

You can check the oil temperature in the following way: put the chopped green onion in first, when it has not changed color, and there are more small bubbles around it, it means that the oil temperature is appropriate.

The answer is steaming, because whether it is frying or stir-frying, these cooking methods will add a lot of cooking oil, which will not only increase the calorie content of the meal, but also produce some carcinogens when frying food. Some of the harmful substances produced by high temperatures will be in the residue of fried food.

Boiling is actually one of the most primitive cooking methods, and there is no doubt that boiling is healthier than frying and frying, but cooking also has certain drawbacks. Although the cooking method is not too greasy, the biggest disadvantage is that the large amount of vitamins and yeast contained in the food will be decomposed and destroyed by high temperature, and a large amount of nutrients will be lost.

Moreover, many beneficial substances cannot withstand high temperatures, so some of these substances will decompose in food, and some will decompose in water, so they will be lost to the soup. In addition, the fat rich in meat products will also enter the hot soup, thus losing its energy value, so the cooking method will reduce the nutritional value of the food.

What are the benefits of steaming?

As a more traditional cooking method, the molecular structure of the food itself is less damaged, and this cooking method can retain the nutrients of the food to the greatest extent, and can maintain the original taste of the food. What's more, steaming is a kind of oil-free cooking, and no fumes will be produced in the cooking process, so that the steamed food is easier to digest and healthier, which is a better cooking method for some people with poor gastrointestinal function.

It is best not to steam the food for too long, so that the food can maintain its original flavor. In the process of steaming, there is less oil and less salt, and the food made by this cooking method is relatively low in fat and not too greasy. It is worth mentioning that the vitamins and minerals in steamed vegetables, fish, and meat can be retained.

Therefore, the steaming cooking method is very healthy, suitable for healthy people, and can also maintain a relatively slim figure and body shape, which can make the complexion better.

The healthiest way to cook is to boil the food, you boil it without destroying the nutrients of the food. Very good.

In fact, there is no so-called healthy cooking method, if you want to say that it is healthy, some people will feel that raw food is the healthiest, that is, cold dressing, but some foods you can't cold dress, there may be some harmful substances to the human body. In this case, it may be more appropriate to boil or steam it. But do you say boiling and steaming which one is better to be healthy?

Then some boiling and steaming will also destroy the nutrition of food, so it is better to eat it raw, so it is good to cook it differently for different foods.

Steaming is the healthiest way to cook, but it can be a little worse in terms of taste.

What is the healthiest way to cook? The healthiest way to cook is to steam or boil it. This cooking method does not destroy the nutrients of the vegetables themselves. It should be the healthiest way to cook it.

The healthiest way to cook is steaming, which preserves the original flavor of the food without destroying the nutrients of the food.

1. Slippery vegetables: Slippery vegetables need to be completed in two steps. The first step is to fry the batter or sizing ingredients in medium oil, and the second step is to put the sauce and seasoning into the pot, pour in the fried ingredients, and turn it upside down.

Slippery cabbage has the characteristics of crispy, fresh and tender, smooth and soft. Generally, in the second step, it is advisable to use a strong fire and quickly stir-fry out of the pot. Common dishes include "scorched pork slices" and "vinegared cabbage".

2. Simmering: It is a cooking method in which the main ingredients are fried until they are half-cooked, and then the soup is simmered until they are cooked and rotten, which is characterized by being soft and not greasy. Such as "braised chicken nuggets" and "braised prawns".

3. Roasting: It is a method of frying or blanching the main ingredients with oil or fire, adding auxiliary materials, and simmering into the soup until it is ripe, which is characterized by thick juice, less soup, soft and rotten vegetable quality, and beautiful color. Such as "braised sea cucumber" and "braised fish".

4. 汆: 汆 is a method of cooking in a pot of water after processing and seasoning with raw meal. The dish is simple and easy to make, and the emphasis is on seasoning.

Generally, chicken broth and bone broth are used, and ingredients are added at the same time to enhance the flavor. It is characterized by being light and refreshing. There are vegetables and soups, suitable for winter.

Such as "汆球子".

5. Steaming: It is a method of steaming raw or semi-cooked raw materials, seasoning with seasonings and then steaming them in the basket drawer. Steaming is divided into clear steaming, dry steaming and powder steaming. Original, complete in shape and tender in texture. Such as "steamed chicken nuggets" and "rice noodle meat".

Summary. Cryogenic cooking refers to a cooking method in which food is heated at a cooking temperature of less than 100 degrees. In fact, "low-temperature cooking" is also one of the characteristics of China's traditional diet.

Low-temperature cooking refers to a cooking method in which the cooking temperature is kept within 100 and the key food is heated. In fact, "low-temperature cooking" is also one of the characteristics of China's traditional diet.

Advantages of low-temperature cooking: In the process of heating and cooking for rented food, the cooking time and temperature are the key factors affecting the loss of nutrients in the food. Compared with the cooking temperature of "low-temperature cooking", the temperature of some high-temperature cooking such as "frying, frying, frying, and roasting" generally reaches 180-300, which will destroy nutrients to a great extent, and high temperature will also change the structure of protein, carbohydrates and fats in food, which will produce harmful substances to the human body.

Unlike high-temperature cooking, "low-temperature cooking" retains nutrients to the greatest extent possible, allowing the body to absorb and utilize as many nutrients as possible and generate value for the body. For example, if you use steamed low-temperature cooking to process coarse grains such as barley and potatoes, you can preserve more than 95% of the nutrients, but if you change to fried cooking, nutrients such as vitamin B1 are almost completely destroyed, and folic acid and vitamin B2 will also lose more than 50%.

"Low-temperature cooking" is mainly to protect the nutrients of the ingredients and the moisture of the raw materials themselves, and in terms of taste, the taste of the food cooked at low temperature will be better than that of high-temperature cooked food, and the taste will be more real and easy to taste.

Hey, here are some great ways to cook without knowing everything:

1.Roast: Roasting preserves the flavor and nutrients of the ingredients and also makes the surface crispy. You can use the oven to grill meat, fish, vegetables and bread, etc.

3.Stew: Stewing makes the meat softer and juicier, and it also allows seasonings to penetrate into the ingredients and enhance the taste. You can use a slow cooker, casserole, or pressure cooker, etc., to stew Lu Kai.

4.Sauté: Sautéing is a quick cooking method that is suitable for cooking vegetables, meat, and seafood, among other things. You can use a pan or wok with the right amount of oil and seasonings.

5.Steaming: Steaming preserves the original flavor and nutrition of the ingredients, making it suitable for cooking fish, vegetables, and pasta, among other things. You need to adjust the steaming time and temperature according to the different ingredients.

6.Oven baking: Oven baking is a healthier way to cook vegetables, meat, fish, and bread, among other things. You can add the right amount of seasoning before roasting to make the ingredients even more delicious.

All of these methods are very practical, and you can choose the most suitable method for different ingredients and tastes to cook delicious dishes.

When we talk about roasting as a cooking method, common examples include:

1.Grilled Chicken: The chicken is marinated in seasonings and then baked in the oven to create a crispy crust on the outside and a juicy texture on the inside.

2.Grilled vegetables: Mix cut vegetables (such as pumpkin, carrots, onions, etc.) with seasonings and roast them in a baking dish, which can retain the original nutrition and taste of the vegetables, while adding some rich aroma.

3.Toasting: Baking bread in slices or whole bread in the oven will crisp the surface of the bread while keeping it soft on the inside, making it perfect for breakfast or afternoon tea.

These examples of grilling are just some of the examples, and you can bake more delicious food according to different ingredients and tastes.