What can I add to my vegetables to reduce the loss of vitamin C?

Vitamin C is an indispensable component of the human body, which has a great effect on human body functions and participates in collagen.

The formation of protein can also maintain immune function, so we should eat enough vitamin C at ordinary times, so when cooking vegetables, you can add these things to reduce the loss of vitamin C. to increase the body's intake.

1. Vinegar. Usually we make fried bean sprouts.

Or sauté shredded potatoes.

When I was a child, I was willing to add a little vinegar, which is correct, because vitamin C is relatively stable in an acidic environment, on the contrary, it is unstable and easy to lose under alkaline conditions, so we usually try to add a little vinegar when making vegetables, which can not only increase the taste, but also reduce the loss of vitamin C.

2. Green onions, ginger and garlic.

Usually when we cook, we will add some green onions, ginger and garlic, not only to burst the pot, but also to protect the vitamin C, because the antioxidant activity of green onions, ginger and garlic is relatively strong, so it can reduce the damage of vitamin C when cooking, and the same star anise, pepper and other seasonings also have a similar effect.

3. Salt or sugar.

Usually when we cook vegetables, we often add salt to make the food fresher, especially every time we cook broccoli.

When you add salt, it turns green after adding salt, in fact, it is to keep the vegetables fresh and fresh, such dishes contain more vitamin C, but it is not recommended to put a lot, because salt will be added to season when stir-frying, so a small amount can be used. The taste of adding sugar may be sweeter, and those who like to eat sweetness can put sugar.

Usually we want to eat the most vitamin C, fresh ingredients are very important, choose high heat and quick frying, the same can reduce the loss of vitamin C, if the elderly can not eat harder vegetables, you can squeeze vegetable juice for the elderly to drink, it is also easier to absorb, in addition to the stir-fry when covering the pot, can prevent high temperature vegetables and free radicals in the air.

Exposure to avoid oxidation, thereby reducing the loss of vitamin C, and eating more fruits to increase vitamin C intake.

Adding a little salt can reduce the loss of vitamin C, because the nutritional value of salt is very high, and salt is very important to the human body, so we must pay attention to this aspect.

You can add a little vinegar appropriately, because in this way, you can reduce the loss of vitamin C, make the body healthier, and you can supplement vitamin C.

In fact, you can add some chicken essence appropriately, which can also reduce the loss of vitamins.

Vitamin C is an indispensable ingredient in the human body, has a great effect on body functions, participates in the production of collagen and protein, and can also maintain immune function, so we should usually consume a certain amount of vitamin C, so when cooking vegetables and fruits, you can add this item to reduce the damage of vitamin C, so as to improve the body's intake.

1. Vinegar. Usually we make fried bean sprouts.

Or in the case of hot and sour shredded potatoes, you want to add a little vinegar, which is also reasonable, because vitamin C is acidic and alkaline.

The condition is relatively stable, and in turn it is unstable under the premise of acidity, which is very easy to damage, so we usually add a little vinegar as much as possible in the case of making vegetables and fruits, which can not only enhance the taste, but also reduce the damage of vitamin C.

2. Green onions, ginger and garlic.

Usually in the case of cooking, we will add some green onions, ginger, garlic, not only to better burst the pot, but also to protect the body C is also a good effect, because the antioxidant of onion and garlic is stronger, so in the process of cooking can reduce the destruction of vitamin C, the same star anise, sesame pepper.

and other condiments also have similar effects.

3. Salt or sugar.

Usually in the case of cooking, we often add salt to make the ingredients fresher, especially in the case of every time we cook broccoli, add salt and change color, in fact, let the vegetables and fruits maintain fresh water and spirit, such dishes have a lot of vitamin C, but it is not recommended to put a lot, because the process of cooking will continue to add salt to carry out seasoning, so a little can be. The taste of adding white sugar is likely to be sweeter, and those who like to eat sweet can put white sugar.

If the elderly can not eat harder vegetables, they can be squeezed into vegetable juice for the elderly to drink, which is easier to digest and absorb.

Touch to prevent air oxidation, thereby reducing the damage of vitamin C, and you can usually eat more fruits to increase vitamin C intake.

When cooking vegetables, you can add some vinegar to reduce the loss of vitamin C, which is relatively stable in an acidic environment.

Vegetables can be cooked with an appropriate amount of chili pepper or tomato, and will not lose vitamins, but also will have a lot of nutrients, will supplement the protein needed by the human body.

You can add some lemon juice or a small amount of oyster sauce to reduce the loss of vitamins.

How do you cook to retain vitamin C in your ingredients?

1. Rinse with running water.

Vitamin C is water-soluble and will be lost faster when in an aqueous solution, so when cooking vegetables, wash them first, then cut them, and rinse them with running water. Vegetables should not be soaked in water for a long time, they should be cooked immediately after cutting, and their integrity should be maintained when blanching.

2. Try to eat it raw.

Vitamin C is sensitive to heat, so try to eat raw when eating vegetables or fruits that contain vitamin C. However, the elderly, people with weak intestinal function and people with a weak spleen and stomach should not eat raw vegetables so as not to aggravate their symptoms.

3. Stir-fry quickly.

Cooking in water will cause a large amount of vitamin C to be lost in vegetables. Because after heating, it will enhance the permeability of the plant cell wall, speed up the exchange with the external environment, and make vitamin C dissolve in the soup. In addition, during the heating process of food, vitamin C will come into contact with oxygen in the air, resulting in an oxidation reaction.

By frying vegetables in oil, the oil can form a protective film on the surface of the vegetables, minimizing the loss of vitamin C.

4. Add vinegar appropriately.

Vitamin C is stable in an acidic environment, while it is unstable in an alkaline environment and is easily damaged. Therefore, when cooking vegetables, you can add some vinegar to make the vegetables more crispy, tender and delicious, and can prevent vitamin C from being damaged, especially when stir-frying bean sprouts or fried shredded potatoes.

5. Put salt in the evening when stir-frying.

Adding salt during cooking destroys the vitamin C in the vegetables, and the more salt you add, the greater the loss of vitamin C. Because the salt will form a hypertonic solution during cooking, the vitamin C in the cells will be precipitated, and the vitamin C will easily come into contact with oxidase, resulting in oxidation. When the dish is about to come out of the pan, add salt.

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When stir-frying, we can put some green onions, ginger and garlic to protect vitamin C

Antioxidant effect or you can also add some vinegar.

Cutting after washing prevents vitamin C from dissolving in water and leading to loss. In addition, vitamin C is easy to oxidize and is not resistant to high temperatures, so cut vegetables should be put in a pot in time to fry quickly, not exposed to air for a long time, and should not be cooked for a long time.

2. Add an appropriate amount of salt when blanching.

In the process of blanching vegetables, they contain water-soluble nutrients such as some B vitamins.

As well as vitamin C will be lost in water. You may wish to add an appropriate amount of salt to the boiling water, and the osmotic pressure inside and outside the cells of vegetables.

balance, slowing down the rate of loss of soluble vitamins into the water, but be careful not to add too much salt.

3. Put salt in the evening when stir-frying.

In the same way, adding salt too early in the stir-fry will cause a large loss of vitamin C in the vegetables. Because salt is put in the stir-fry first, the salt will take away some of the vitamin C. Water not only takes away vitamin C, but also other water-soluble vitamins such as vitamin B1

Folic acid and vitamin B2

In cells they are protected to a certain extent, with slower heat transfer and less loss. When it enters the soup, it will be directly subjected to high heat, which will increase the destruction and loss of nutrients.

4. Add some vinegar appropriately.

Most vitamins are relatively stable in an acidic environment, and vinegar can be added appropriately when cooking, which not only makes the vegetables crisp and tender and delicious, but also keeps the vitamins in a stable state and reduces the loss of vitamins. Vinegar can be added appropriately when stir-frying potatoes, bean sprouts and other foods containing vitamin C. But don't put vinegar when stir-frying green leafy vegetables such as bok choy and spinach, otherwise the stir-fried vegetables will turn yellow.

Alkali should not be added when stir-frying, because the alkaline environment will destroy many vitamins and cause many vitamins to be lost. Lean meat contains a lot of vitamins B2, B6, B12, etc., which are easy to be oxidized and inactive in an alkaline environment, so alkali cannot be added when marinating meat.

Add salt after the dish is fried: this is common sense, not only to protect the dish, but also to protect the salt. If salt is put early, the external osmotic pressure will increase, which will cause the water in the vegetables to seep out, resulting in excessive loss of vitamins and minerals in the vegetables.

In addition, in order to solve the problem of iodine deficiency in most residents, China has strengthened the iodization of edible salt, but iodine has a characteristic called "sublimation", that is, at a certain temperature, it directly changes from solid to gaseous state and "human evaporation", iodized salt becomes non-iodized salt, so it is best to turn off the fire and add salt after the dish is fried. This also has the advantage that the salt mixed with people hangs on the surface of the dish, and the taste is salty, but it does not enter the inside, so it will not cause excessive salt. Thicken with vegetable juice:

Stir-fried vegetables tend to produce soup, resulting in nutrient loss. One way to do this is to thicken it with a spilled vegetable broth so that all the nutrients are preserved. Make soup with vegetable juice:

Stir-fry the vegetables first, then make the soup, save all the juice that overflows during the stir-fry, and finally put it in the soup, which is not only nutritious, but also delicious. Clever use of filling: when making dumplings, too much filling juice is not good to wrap, squeeze out and waste nutrition, according to estimates, after the vegetable filling is squeezed dry, the vitamin loss is 60%-80%.

What to do? There are two good ways, one is to freeze the vegetable filling in the refrigerator first, take as much as you want, and take it while using it; The other is to use the soup squeezed out of the vegetable filling to make dumplings, and the green dumpling skin is beautiful and nutritious. Stir-fry to "four fast":

Cooking should be washed quickly, cut quickly, fried quickly, and eaten quickly. The point of destruction of vitamin C is 70 degrees, the point of destruction of vitamin B, is 120 degrees, and the point of destruction of vitamin A and vitamin E is 120 degrees. According to statistics, 30% of the vitamins are lost when the vegetables are fried quickly, so they should be fried quickly on high heat.

Immediately after the Chinese cabbage is fried, vitamin B, loss of 45%, loss of 60%-70% after 20 minutes of heat preservation; Generally, vegetables are left for 15 minutes after frying and lose 25% of vitamins and 35% after 70 minutes, so they should be eaten quickly after stir-frying.

In order to reduce the loss of nutrients in vegetables when cooking, it is recommended to wash first and then cut, avoid cutting and then washing or soaking after washing, when cooking vegetables, the best way is to mix cold, stir-fry quickly, quickly boil and steam, should not be cooked for too long, like lettuce is a better cold dish, when conditions permit, it is recommended to directly cold dress. In addition, each vegetable has its own best way to cook, like carrots, because it is rich in carotene, which is a fat-soluble vitamin, then the best way to cook carrots is to fry them in oil, not to fry them raw. Vegetables with high vitamin C content and suitable for raw consumption should be served as cold as possible, or blanched in boiling water for one minute.

Northerners like to thicken with water starch, which can protect vitamin C, and add some vinegar when cooking, which can reduce the loss of vitamin C and vitamin B.

Do not peel off the unrotten outer leaves of leafy vegetables, do not peel off the skin of dry leaf sheaths for onion and garlic vegetables, and do not peel off the pods of leguminous vegetables. Because vitamin C is easily oxidized at room temperature, retaining the outer leaves and outer shell can delay the destruction of vitamin C. Vegetables rich in vitamin A and vitamin B2 should be kept away from light, such as carrots.

Peeling vegetables before cooking increases the loss of vitamins. Studies have found that root vegetables lose 40% of their vitamin C when they are peeled and boiled, and only 20% to 30% of vitamin C when they are not peeled. Dishes such as radish, carrots, lotus root and potatoes are best washed and cooked with the skin on.

Vegetables must be rinsed several times with water to remove the pesticide residues. However, it is not advisable to soak in water for too long, let alone soak the cut vegetables again, which will lead to the loss of water-soluble vitamins and minerals. Vegetables should be washed before cutting, otherwise the vitamins will be dissolved into the water through the knife and lost.

Generally speaking, when vegetables are cut into cubes and cooked, there is less loss of vitamins than shredding and slicing. The reason is that the finer and more thorough the food cut, the increased contact with air and the area of light reception, which promotes the loss of vitamin C and B vitamins. For example, mashed potatoes only retain 9% of vitamin B1, and the retention rates of vitamin C and folic acid are below 50%; The retention rate of vitamin B1 in potato chips can reach 63%, and vitamin C and folic acid are both above 50%.

Shredded potatoes are fried for 6 8 minutes, the preservation rate of vitamin C is 54%, and the preservation rate of potato wedges is 71% after boiling for 20 minutes. Vegetables should be cut and fried quickly, and eaten immediately after stir-frying. The longer it is left after cutting, the more vitamins are lost.