How to make vegetables more nutritious?

Hello! After rinsing the vegetables directly with water, they are cut into large pieces, and then quickly stir-fried over high heat, and then some fruit vinegar is added during the cooking process, so that the fried vegetables will be more nutritious.

Clause. 1. Vegetables should be washed first and then cut.

Because vegetables contain a lot of vitamin C, and vitamin C is a water-soluble vitamin, it is easy to dissolve in water, if the whole dish is washed in water and then cut, this can reduce the loss of vitamin C and other water-soluble vitamins. On the other hand, if the cut vegetables are put into water, or even soaked in water, a large amount of vitamin C will go away with the water due to the large contact with the damaged area of the vegetables and the area of water.

Clause. 2. Vegetables should not be cleaned with detergents.

In order to be able to wash away pesticide residues from vegetables, many people put detergent in the pot where they wash vegetables. In fact, when the vegetables are about to ripen, there will be no more pesticides, and during this period, the residual pesticides have long been drifted away with the air, so you can wash them directly with water. Otherwise, it will be difficult for the detergent to be removed from the surface of the vegetable.

Unless you wash it dozens of times, in the end, the vegetables are also washed away, all kinds of nutrients are gone, and a lot of time is wasted.

Clause. 3. Some vegetables with skin are best eaten with the skin.

For example, eggplant, radish, etc. Because the vitamin content in the skin is higher than the meat content inside, it is recommended that you do not peel the skin when eating, which not only ensures the loss of nutrients but also saves time.

Clause. Fourth, in the process of cooking vegetables, it is best to fry them over high heat.

Because the longer the vegetables are heated, the more nutrients in them are lost. For example, water-soluble vitamins C, B group, etc., are afraid of heat, so the shorter the cooking time, the better.

Clause. 5. Many people like to put some alkaline noodles when cooking vegetables, but this is not true.

Because alkali can destroy the vitamins in it. If you add a little fruit vinegar, it can play a role in protecting vitamins.

Vegetables with leaves:Spinach, leeks, cauliflower, broccoli, cabbage, cabbage, celery, greens, peppers, celery, fungus, leeks, garlic moss, rape, lettuce, garlic sprouts, cress, chrysanthemum, mustard greens, rape, bean sprouts, baby greens, purple cabbage, cabbage, baby cabbage, baby cabbage, water spinach, sweet potato leaves, dragon's mustard.

Legumes and vegetables:Green beans, edamame, lentils, peas, broad beans, green beans, mung bean sprouts, bean sprouts, soybean sprouts.

Mushroom vegetables:Shiitake mushrooms, straw mushrooms, oyster mushrooms, enoki mushrooms, king oyster mushrooms, small oyster mushrooms.

Vegetables of melons:Winter melon, pumpkin, cucumber, loofah, bitter gourd, vegetable melon.

Root vegetables:Green onions, garlic, ginger, shallots, onions, yams, taro, konjac, sweet potatoes, purple potatoes, potatoes, yams, lotus roots, carrots, white radish.

White fungus, corn, bell pepper, millet pepper, asparagus, bamboo shoots, callus white, tribute cabbage, fennel, lily, eggplant, tomato, water chestnut monk cabbage, fungus cabbage, cauliflower, Chaotian pepper, pea sprouts, bell pepper. <>

Eating more vegetables is very good for the body, and our life is getting better and better, and many people make mistakes about the amount of vegetables and meat in their ordinary livesIn fact, people eat about two taels of meat at a meal, eat about a pound of vegetables, so that they can supplement vitamins and fiber, and vegetables can prevent a lot of diseases. Eating more vegetables is also very good for our **.

When eating vegetables, it is best to eat boiled vegetables, which is more hygienic, because now vegetables are divided into a lot of pesticides, so wash them when washing, remember to cook them, and it is best to add less oil when eating vegetables, so that it is more conducive to good health.

Many people like to squeeze vegetable juice, such as carrot juice, spinach juice, cucumber juice, in fact, juicing a lot of nutrients will be lost, it is best to eat vegetables directly. In this way, all the nutrients in vegetables can enter our body, especially the fiber in vegetables can promote intestinal peristalsis.

1. Wash first and then cut.

In our daily life, we habitually wash vegetables and then cut, in fact, this is a wrong approach, which will cause the loss of nutrients in vegetables, most of the nutrients in vegetables are water-soluble, so washing first and then cutting can avoid the loss of nutrients.

minutes. Vegetables contain vitamin C that our body needs, so we only have the right cooking method, its ingredients will not be lost, too high temperature and too long heating will make the vitamin C in vegetables decompose, resulting in nutrient loss. It is recommended to control the heating time within 10 minutes, and the loss is less when stir-frying or capping for a short period of time.

3. Grasp the timing when adding seasonings.

Condiments are also a more important thing when cooking, this is because it plays a key role, so the timing of putting in also needs to be correct, if it is fried vegetables, then put oil first, and put vegetables before the oil smokes, otherwise the oil temperature is too high will release harmful substances. In addition, when stir-frying vegetables, put an appropriate amount of oil, not too much, so as not to consume too much oil, and the more you eat, the fatter you will get. If it is boiled, add oil after the water is boiling or before the pot is removed to make the vegetables bright in color.

4. You can't eat overnight dishes.

According to research, fried vegetables for 15 minutes reduce vitamin C by 20%, lose 30% for 30 minutes, and reduce vitamin C by 50% for one hour. Dishes on alternate meals are also perishable and produce nitrites, which can easily cause food poisoning when eaten.

5. Eat vegetables in moderation.

The crude fiber in vegetables can accelerate intestinal peristalsis and promote detoxification, but excessive consumption will affect calcium and zinc absorption. If you don't eat meat in order to eat a lot of vegetables, you are prone to malnutrition and affect your health.

Vegetables are essential ingredients for the human body to eat every day, and the following vegetables can make vegetables more nutritious. 1. Wash first and then cut within minutes. 3. Grasp the timing when adding seasonings. 4. You can't eat overnight dishes. 5. Eat vegetables in moderation.

1. Buy small vegetables: Many vegetables have different body shapes, so their taste will also vary greatly. In particular, small vegetables have a better and sweeter taste, and the benefits after eating them are also the most, such as the more common small tomatoes, baby carrots, etc.

2. Eat after blanching: Blanching vegetables can reduce the cooking time of vegetables, so as to avoid the loss of some vitamins and antioxidants. From the perspective of health, blanched vegetables are also more suitable for some people who are afraid of cold and have poor stomach, especially in the season when enteritis is high.

3. Maintain the integrity of vegetables: The cells of some cut vegetables will be destroyed, so its nutrients will also be lost with water, so we should clean them before cutting them when we eat them.

4. Making soup: Generally speaking, the nutrient absorption of cooking vegetables is much lower than that of making soup, even if it is boiling water at 100 degrees, it is much lower than the temperature of hot oil, especially kelp, daylily, oyster mushrooms, etc. are more suitable for making soup.

5. Eat raw vegetables: There are many vegetables that are more suitable for raw eating, such as bitter chrysanthemum, lettuce, etc., and eating raw can better absorb their nutrients. However, when eating, you should pay attention to cleaning and cleaning, and you can also blanch in boiling water before eating, which can not only retain the original flavor of the ingredients to the greatest extent, but also make it safer to eat.

1.Wash before cutting: Most of the nutrients in vegetables are water-soluble, so washing before cutting can avoid nutrient loss; minutes.

It is recommended to control the heating time within 10 minutes, and the loss is less when stir-frying or capping for a short period of time. 3.Seasoning to grasp the timing: oil and salt and other seasonings should also grasp the timing, if it is fried vegetables, then put oil first, before the oil smokes vegetables.

It can be stir-fried, steamed, and then fried with tofu, because what comes out of this is the most primitive, then its nutritional value content is the highest, you can try it.

To ensure the need for quantity, vegetables should be more than 500g, should not be less than 500g, at least not less than 300g, which is its most basic need;

How to cook to maximize the nutritional value: It is recommended to cook in boiling and stir-frying.

Stir-frying is divided into fast stir-fry and slow stir-frying, fast stir-fry refers to the use of rapid heat and fast stir-frying, most of the green vegetables are fried in this way, this way can retain nutrients to the greatest extent, especially vitamins. The loss of nutrients in slow stir-frying is more, and it is best to stir-fry vegetables quickly over high heat in life, but you should also pay attention to the fact that the vegetables must be fried.

Boiling is a healthier way to cook, but it should be different from eating hot pot. Cooking by boiling can also maintain the nutrients of the ingredients to a large extent, but some water-soluble vitamins will be lost with boiling. In addition, boiled dishes are also relatively light and low in calories, which is a more suitable cooking method during the ** period.

Most nutritious fitness meals are made by boiling them.

Deep-fried cooking is also very common in life, and many families like fried food because it tastes more fragrant. But frying is widely known as an unhealthy way to cook, and any healthy ingredient at high temperatures can cause nutrient deficiencies. In addition to nutrient deficiencies, fried foods are very high in calories, and eating fried foods regularly can lead to obesity and a high risk of many diseases.

In addition, repeated high-temperature frying is easy to produce carcinogens, and eating fried food often will cause certain harm to health.

Therefore, both boiled and quick sauté are relatively healthy. In addition, steaming is also a common and healthy way to cook, and it can also maintain the original nutrients to a large extent. I hope that when you cook, you can maintain the variety of meals while also taking into account your health.

In the cooking process, it is necessary to maintain the nutrients in the food as much as possible, the problem is complex, fat, amino acids, carbon water compounds, vitamins, crude fiber, minerals, proteins, sugar, water, oxygen are the basic nutrients of the human body, safety is the first place, many ingredients are poisonous, must be high temperature to make its valence denatured, but the loss of nutrients is large, plus high temperature can also kill bacteria, Viruses, parasites, etc., in principle, the ingredients that can be eaten raw should be eaten raw as much as possible, or cold dressing, and the food that can be eaten after water is not fried, and the cooked food can be steamed without frying, and the fried food can not be fried, and the longer the cooking time, the greater the nutritional loss, like stir-frying a green vegetable, it should be fried quickly on high heat, and the juice will retain vitamin C, E two kinds, but some vitamins it is not allowed to water like a, d, b is lipid, you fry for a long time, and some amino acids like meat, which are both fishy and umami, and too high temperature will volatilize and lose, which also affects the taste and appetiteAfter making too fine, this is not good for digestion and detoxification....

Be sure to match it with nutrition so that it is best. Many people love vegetables but not soup. In fact, most of the vitamins are dissolved in the broth when stir-frying.

Taking vitamin C as an example, after the cabbage is cooked, 70% of the vitamin C will be dissolved in the vegetable soup. Fresh peas are boiled in water for 3 minutes, and 50% of the vitamin C is dissolved in the soup. All vegetables have their own unique nutrition, usually balanced nutrition, in the exercise is the best.

Relatively speaking, steaming, boiling, stewing, simmering, and marinating are the cooking methods with the least nutrient loss, and most of the vitamins and minerals in the food produced in this way are only dissolved into the soup, and we can drink it together with the soup to avoid nutrient loss to the greatest extent.

The nutrients provided to people in each dish are not exactly the same, and for common ingredients, the nutrients will only be decomposed and destroyed in a continuous high temperature environment. Therefore, no matter which cooking method you use, ensuring that the ingredients are just cooked and avoiding continuous high-temperature cooking can basically retain the nutritional value of the ingredients to the greatest extent.

Seven or eight medium-cooked nutritional value is the highest, you see that foreign steaks are eaten seven or eight cooked, the nutritional value is the highest, but the Chinese custom is to eat 10 medium-cooked, do not pay attention to nutritional values, as long as it is cooked is to kill bacteria, only pay attention to physical and mental health and re-inject its nutritional value.

The taste is light, it is absorbed by the body, and the food itself is highly nutritious.

Boiling is not more nutritious, like making soup, first the general patient recupeserates, are all kinds of soup.

Less oil, less salt, otherwise it will cause digestive tract diseases.

Cook as much as possible. Do not grill and fry.

The light method can be kept to the maximum.

Before cooking, learn the language well.

Meat and vegetables are nutritionally complementary

In addition to 70%-90% water and a small amount of protein and fat, it mainly contains a certain amount of sugar and rich vitamins and inorganic salts, which is one of the indispensable main elements to maintain life. Vegetables are more nutritionally complete when they are served with animal foods. For example, stewed broccoli, cauliflower, carrot slices, etc., the nutritional combination is very reasonable.

Pork is rich in protein, fat-soluble vitamin A and other nutrients, which are combined with water-soluble vitamins such as carotene and vitamin C in vegetables, which are not only nutritionally complementary, but also have unique flavors and bright colors.

Vegetable and bean cooking improves nutrition

Vegetables cooked with fresh beans or legumes have a delicious taste, beautiful color, and improved nutritional value. For example, fried edamame is added to green onions, because green onions contain allicin, which can increase the vitamin B1 effect in edamame by more than 10 times.

The combination is nutritious

The combination of vegetables and meat vegetables, the combination between dark and light vegetables, and the combination of vegetables and fungi are very nutritious, such as mung bean sprouts, green pepper shreds, carrot shreds, black fungus shreds, and enoki mushroom shreds in the five threads of stewed vegetables, which are bright in color and delicious in taste.

It is advisable to mix and nutrition reasonably

Many green vegetables, such as shepherd's cabbage, spinach, marantou, and celery, contain oxalic acid, which can affect the absorption of minerals and reduce their edible value. Therefore, understanding the taboo and desirable characteristics of various vegetables and reasonably matching dishes can improve the nutrient absorption rate. For example, spinach minced pork tofu soup or shepherd's cabbage shredded pork tofu soup, although the taste is delicious, its nutritional combination is very unreasonable.

The oxalic acid in spinach and shepherd's cabbage will form a precipitate with the iron and calcium in tofu, which is not conducive to human absorption. For example, the combination of soy products and root foods has a nutritional complementary effect, such as water chestnut slices, hundred leaves, carrot slices, and snow pea slices in the stewed four-pigment slices, which are complete in color, flavor and shape, and rich in nutrition.

Gradual increase in off-flavored vegetables

Some people have a taste for chrysanthemum, carrots, leeks, leeks and other vegetables. The special fragrance is difficult to accept. Therefore, when arranging your daily meals, you should pay attention to trying these vegetables in small amounts.

Reasonable cut

One pick: pick out the yellow leaves, dead leaves, and rotten leaves in the vegetables, and keep the best parts.

Second washing: wash the sludge in the vegetables, remove the vegetable insects, and ensure the hygiene of the vegetables.

Three soaking: soak for half an hour to remove the residual pesticides.

Four cuts: according to the requirements of the dish, silk with silk, diced with diced, slices with slices.

Cooking tips

There are many ways to cook vegetables, such as stir-frying, stir-frying, hot stewing, braising and boiling.

Stir-frying is a cooking method that retains the most nutrients from vegetables, and eating it freshly can better preserve the flavor of the dish.

When stir-frying vegetables, try to add as little water as possible to make the juice appropriate. Also add salt late.

Adding a little vinegar to stir-fry (except green leafy vegetables) can prevent the oxidation of vitamins C, B1 and B2, and promote the dissolution of calcium, phosphorus and iron.