●Preservation: Store bought vegetables in a dry, ventilated place away from light. Keep green leafy vegetables for no more than 2 days and fruits for no more than 1 week. It is best to buy as much as you can eat.
●Washing: Do not rub the rice by hand, but rinse it twice. Don't wash and soak both rice and vegetables in hot water at too high a temperature.
●Cutting: Wash first, then cut, and cook now, don't leave it too long. Many vegetables (e.g., choy sum, spinach, etc.) are only washed and not cut.
●Stir-frying: master the "high fire, hot oil, quick frying". Cover the pan tightly to prevent water vapor from evaporating. According to statistics, pork cut into silk, with a strong fire when fried, the loss of vitamin B is only 13%, and cut into pieces with slow fire fried, the loss of up to 65%!
●Salt and MSG: should be mixed in when starting the pan to minimize the destruction of iodine in salt and monosodium glutamate in MSG. These ingredients are good for your health.
● Add vinegar: vitamins are afraid of alkali and not acid, even animal dishes can be put in the right amount of vinegar. Vinegar also facilitates the absorption of calcium from food.
●Just avoid sugar: do not use pure sugar, can be used instead of sugar. But pregnant women and lactating women should not use "substitute sugar", but can use fructose.
● Avoid alkali: alkali can destroy protein and vitamins and other nutrients. Try not to use soda ash or soda. Baking soda can make vegetable leaves turquoise and cooked but not yellow, but to control the amount, not more than 0.6% (such as the pot has about 1 kilogram of soup water, add 6 grams of baking soda, about half a teaspoon), otherwise the destruction of vitamin C is greater.
●Superfluous paste hanging: to protect the food ingredients in the water and nutrients, and will not make the protein and vitamins due to high temperature and destruction. Hanging paste of raw materials is best to use "sugar security" flour, because of its low glycemic index, nutrition is also more rich.
●The thickening of the gravy: It facilitates the leaching of nutrients with the dish to be consumed. The ideal ingredient for thickening is "Sugar Safe" Catering Companion Flour. It has the advantage of thickening and facilitating postprandial blood sugar control.
●Water instead of oil cooking method: the first preparation of a "non-stick" tableware, the main ingredients and auxiliary ingredients sizing, into the pot of boiling water blanch, processed into semi-finished products and then cooked. This can reduce the fat (oil) intake, but also save time.
●Increase the ingredients method: such as green onions, ginger, garlic, dashi, vinegar, pepper and other commonly used seasonings, although the amount is not much, but the role of the larger, which not only can harmonize the taste of the dishes, but also contains many nutrients.
● Vegetable blanching: before cooking vegetables in boiling water over again, not only can destroy certain oxidative enzymes to protect vitamin C, and effectively protect the color of vegetables, but also remove more oxalic acid, conducive to the absorption of calcium and iron. When blanching, the water should be wide, the fire is strong, short time.
● Cooking methods and time: stewing, burning, simmering, simmering, more slow-fire dishes; simmering, popping, so that the surface of the raw material hangs a layer of paste or slurry; frying, more rapid fire into. These cooking methods than frying, deep-frying, smoking and other methods to reduce the loss of nutrients. In addition, also try to shorten the cooking time, so as to avoid excessive loss of nutrients.
●Eating time: dishes should be eaten as soon as possible after cooking, because the longer the cooked dishes are placed the more likely to lose nutrients. Such as green vegetables after frying placed 1 hour, vitamin loss of 10%, placed 2 hours, the loss of more than 20%. Vegetables can not be placed overnight, otherwise the nutritional value is extremely low, but also lead to nitrite or other properties of food poisoning! Cooking notes are more than that , if you like to cook on the slow touch it.