Today, people not only pursue delicious taste, but also pay attention to nutrition and health. But I was shocked when I said I didn't know.

People think that they have already eaten very nutritious food. Unexpectedly, nutritionists have made a lot of investigations and pointed out that although food is nutritious, some people's living habits unconsciously lead to the loss of nutrition. How is food nutrition lost? In this paper, combined with the research on catering nutrition in recent years, the following experiences are summarized:

1. There are many times to wash rice, and the loss of nutrition is great

China people's attitude towards rice has only one word "Tao" from ancient times to now. The so-called scouring means washing again and again: as little as two or three times, as many as four or five times, and the number of scouring depends on the degree to which housewives love cleaning. Unfortunately, however, Dr. Xun told the reporter that the B vitamins began to be lost after rice was washed twice. After more than two times, all kinds of nutrients begin to lose.

I suggest that rice should not be washed too often. Generally, it can be washed twice with clear water, and it should not be rubbed hard. For rice that has been stored for too long, it is better to wash it several times. The water absorption of rice is the largest after soaking for two hours, so it is better to soak rice for two hours before cooking. Cooking rice after soaking can not only save 41% time, but also reduce the loss of calcium pantothenate in rice.

some people like to eat rice, that is, when the rice is half cooked, take it out and steam it, and discard the rice soup. This is unscientific. If cooking rice, rice soup should also be drunk, because many nutrients are in rice soup.

2. Cut vegetables with less knives and try to tear them by hand.

Vegetables should be washed first and then cut, otherwise water-soluble vitamins and minerals will be lost. When cutting vegetables, it should not be too broken. If you can tear them by hand, use as few knives as possible, because iron will accelerate the oxidation of vitamin C. When cooking, stir-fry quickly, avoid stewing for a long time, and cover the lid to prevent the vitamins dissolved in water from running away with the steam.

when cooking, you should add as little water as possible. Adding vinegar to stew properly can not only flavor, but also protect vitamin C from loss. Adding a little starch when cooking meat dishes can not only reduce the loss of nutrients, but also improve the taste.

3. Fruit juice is not as nutritious as fruit.

When the fruit is pressed into juice, the pulp and membrane are removed. In this process, vitamin C is also greatly reduced. If the fruit itself does not contain many vitamins, such as apples, then in this process, the vitamins are almost completely removed, and it is recommended to use broken and processed juice to keep the pulp and film.

once opened, bottled juice begins to lose its nutrition, so don't store it in the refrigerator for too long. Sterile juice made of citrus, grapefruit and pineapple can preserve 7? 11 days. Other low-acid juices, such as apples and grapes, can be kept for a week after opening. If you buy unpasteurized juice, you must drink it within a week even if you don't open it.

4. Except corn flour, don't use alkali when cooking porridge

Cooking rice, porridge, beans and stir-fry should not use alkali, because alkali can easily accelerate the destruction of vitamin C and vitamin B groups. Vitamins B1 and B2 are inherently afraid of heat, but they are even more afraid of heat after adding alkali, and they are more likely to be destroyed when the temperature is slightly higher.

Conjugated nicotinic acid contained in corn is not easily absorbed by human body. If baking soda is added to corn flour when making corn porridge, steamed corn buns and sticking corn tortillas, the food made from corn flour is not only good in color, fragrance and taste, but also the combined nicotinic acid is easy to be absorbed and utilized by human body.

5. Eggs are rich in nutrients, and it is best to cook them.

In terms of nutrient absorption and digestibility, boiled eggs are 111%, scrambled eggs are 97%, fried eggs are 81.1%, boiled eggs and milk are 92.5%, and raw eggs are 31%? 51%。 From this point of view, boiled eggs are the best way to eat, but we should pay attention to chewing slowly, otherwise it will affect absorption and digestion.

However, for children, steamed egg soup and egg drop soup are the most suitable, because these two methods can decompose protein and are easily digested and absorbed by children.

6. Freezing is often repeated, which is actually very wrong.

Foods have a shelf life, which can be kept for up to 3 months. Take fish as an example. Studies have shown that the loss of nutrients in fish, especially vitamin A and vitamin E, is very obvious if it is stored at-18 for 3 months, which will probably lose 21%? 31%。 Vegetables and fruits should also be bought and eaten now, and the vitamins will be reduced every day. Therefore, eat while the food is still fresh, and don't wait until there is no nutrition.

Many housewives thaw a large piece of frozen meat, and then put the leftover meat in the refrigerator again, thinking that it can keep fresh for a long time. In fact, this is a wrong approach. Studies have shown that repeatedly frozen fish and meat will lead to the loss of nutrients and affect the taste. In addition, the general preservation should be "quick-frozen and slow-frozen", that is, quick freezing and slow thawing. Sometimes, in order to speed up the thawing, people will wash the frozen meat with hot water, which is also wrong.

7. "Beautiful" with long cooking time and poor nutrition

Cantonese people pay the most attention to soup in their diet, which can be seen from their praise of soup and beauty using the same word "beautiful". Cantonese people call the soup making process "Bao", thinking that the longer the pot is, the better, and a pot is a long time.

actually, this is unscientific. Vitamins C, B, amino acids and other extremely nutritious ingredients have the same weakness that they are "afraid of heat", and they will be lost when they are above 81. Therefore, slow fire for a long time will destroy these nutrients, but it is the essence that evaporates.

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