There are seven common ones.

1, fast stir-fry

Stir-fry is a heating method that uses fat to transfer heat, supplemented by direct heat transfer from the pot. It cooks faster, with less loss of dissolved water, and the loss of water-soluble vitamins in the ingredients is usually less than that of the stewing method, but more oil will substantially increase the fat content of the dish, while causing the loss of carotenoids.

2, baking

Oven temperature can be controlled below 200 degrees Celsius, if the ingredients wrapped in tinfoil, local temperature can be maintained at about 100 degrees Celsius, can make the food heated uniformly, nutrient retention is better, produce harmful substances is also less, but also more recommended cooking methods.

However, it is not recommended to grill food (such as kebabs) over an open flame, because the temperature cannot be controlled, and localized heating of more than 200 degrees Celsius will produce heterocyclic amines and polycyclic aromatic hydrocarbons (PAHs), and the surface of the grilled food will also be contaminated with a large number of particles of smoke that contain carcinogens. Barbecue smoke itself produces a large number of PM2.5, plus smoke attached to benzopyrene and other carcinogens, very unfavorable to lung health.

3, microwave

Water-rich foods, such as porridge, noodles, milk, vegetables, etc., are more suitable for microwave heating. Microwave heating efficiency, cooking time is shortened accordingly, so the loss of vitamin C, flavonoids and chlorophyll is small, and almost no loss of soluble water, but also will not add too much fat in the dishes. The main drawbacks of microwave cooking are a slight lack of aroma and the lack of a crispy exterior.

4, high-pressure cooking

Compared with atmospheric pressure cooking, cooking with a pressure cooker is not only simple and fast, but also because the pot is closed, exhaust or pressurized no longer in contact with the outside world air, is conducive to the preservation of antioxidants in the ingredients in the active components of fat oxidation to a lower degree. For cooking at atmospheric pressure requires a longer period of simmering ingredients, such as beef, grains and beans, vitamin loss is comparable or slightly less.

5, steamed vegetables

Steamed vegetables are almost always the most comprehensive cooking method to retain nutrients. Steamed vegetables are not boiled, blanch vegetables when the loss of nutrients dissolved into the soup, there is no frying at too high a temperature, the heating temperature does not exceed 100 degrees Celsius, thermal decomposition loss is small, oxidation loss is also less, there is no fumes, and will not be introduced into the excessive grease.

6, blanching

Boiled cooking includes boiling, boiling, blanching, etc., relying on water to transfer heat to the food. Boiling temperature is 100 degrees Celsius, although it does not produce harmful substances, but the boiling process will have a lot of soluble substances dissolved into the water, such as vitamin C, vitamin B2 and folic acid. If you don't drink it with the soup, the loss of these nutrients is greater.

7, frying

Water frying method is commonly used to make water fried bread, pot stickers and other food. The basic principle is to put a small amount of oil to bake the raw materials hot, and then into the water to cover the lid of the pot, the use of steam to steam the raw materials, water evaporation, a small amount of oil to stay in the bottom of the pot, the bottom of the raw materials fried crispy to achieve the bottom of the crisp on the soft, fragrant and tender effect.

This method is very suitable for cooking surface has a small amount of fat frozen semi-finished products, such as chicken patties, fish sticks, chicken rice flowers, etc., compared with the oil frying method, the finished product less nutrient loss and low fat content.

And fried food is not only high in oil, high calorie, serious damage to vitamins and antioxidants, and oil temperature is higher than the inevitable carcinogens. Frying oil is often used repeatedly, which produces harmful substances including trans fatty acids and a variety of oxidized polymerization products, which are extremely detrimental to health. The fumes contain carcinogens, which can increase the risk of lung cancer when inhaled into the lungs.

Expanded

Notes on cooking

1, vegetables should be washed and then cut, cut that fried, fried that eat

Because of the vitamin C is soluble in water, the chemical properties of the chemical is not stable, so in the cooking vegetables, it is best not to cut and then wash, and should not be a long time to soak.

2, do not squeeze out of the juice

Vegetable juice is rich in vitamin C, enzymes and other nutrients, so generally do not squeeze out of the juice. Such as special cooking needs to squeeze out vegetable juice, but also to try to use up, do not waste.

3, the appropriate use of vinegar

Cooking vegetables, such as a little vinegar, not only flavor, but also to strengthen the role of vitamin C protection, because vitamin C is not easy to be broken down in an acidic environment.

4, should not be added with alkali

In the cooking beans food, vegetables, add some alkali, can make the food crispy, but will make a lot of vitamin C is destroyed and invalidated, reduce the nutrition of the vegetables, so it is best not to use.

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