With popular materials, in the shortest time, with fire to complete different flavors of dishes, which is the definition of stir-fry.
Its weight is not much, and it is advisable to eat it in a small plate at a time, but there can be more kinds, because cooking is a kind of cooking with taste as the mainstay, and it is the impression and requirement of ordinary people to taste food at the most economical price and the simplest and fastest time.
The tools used for cooking are very simple, almost a wok is enough. Some complicated cookers such as pressure cookers and casseroles are absolutely unnecessary. As for the steamer and iron plate, they do not meet the needs of quick stir-frying and are not used. Therefore, quick stir-frying is the simplest and fastest cooking in China.
It is very important to stir-fry with a knife. In order to make food easy to cook and taste quickly, all meat and seafood except vegetables are mostly sliced, shredded and diced. Moreover, in order to match the ingredients, as the main ingredient, it is sometimes necessary to accommodate the appearance of the ingredients, such as silver buds, celery and other vegetables, so the meat can only be shredded, and so on. It can be seen that the importance of knife cutting can achieve the harmony of the appearance of the finished product.
Mastering the heat is also an important part of cooking. Many people think that their firepower at home is not as strong as that of the stalls outside, so they can't cook well. In fact, this is a wrong psychological effect. The fire at the food stall is just to help the merchants quickly complete the ordering efficiency of diners. There is no time pressure at home, they can take it easy, and too much firepower is easy to make themselves worse.
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Generally, people who like cooking like reading all kinds of cookbooks, because it is not easy to cook some seemingly homely dishes, especially those with simple materials, which can highlight the quality of materials and the mastery of cooking temperature. The following eight tips are the experience of smart housewives.
Seasoning is the most delicious.
First, pay attention to the order of seasoning. The correct ones should be: sugar, salt, vinegar, soy sauce and monosodium glutamate. Because the molecule of sugar is larger than that of salt, it will not penetrate if it is added in the order of molecular size. Finally, adding soy sauce and monosodium glutamate will not lose its taste.
Second, there is a knack for seasoning. When stewing food, you can only add seasoning after the hard food becomes soft. Season quickly when cooking. Sugar and salt can be sprinkled on the materials, and soy sauce and wine should be poured from the pot. Seasoning must be mixed with liquid (broth, water) to make the materials evenly seasoned; In order to prevent the fishy smell or the sweetness of fish from dissolving out, the seasoning liquid must be boiled before it is added. After seasoning, wrap it with egg white or tender meat powder to prevent the meat from hardening, or add a little oil to prevent the meat slices from sticking together when stir-frying; Add seasoning liquid before eating vinegar-stained food or soaked food. If the seasoning liquid is added too early, it will dehydrate the food.
The food was crispy and delicious.
The best state of fried food is the crisp taste just after eating, but this taste needs to be mastered in frying.
First, the weight. The amount of frying at one time is about half of the surface area of oil. If the quantity is too much, the oil temperature will drop, the frying time will be prolonged, and crisp products cannot be fried.
Second, the temperature. Fish and chicken with bones are first fried in low-temperature oil (160℃), then picked up with a colander, heated with oil (180℃), and then fried to make the food crisp.
C's beef with a long history is also delicious.
There are five ways to make dry beef and hard beef delicious:
1. Soak beef in vinegar or wine, wrap it with plastic wrap and refrigerate it, which can soften beef.
2. Cover the beef with pineapple or kiwi slices and wrap it with plastic wrap 1 hour, and the beef will become soft.
3. Beating beef with a kitchen knife before cooking can destroy fiber tissue and reduce toughness.
4. Coat beef with salad oil and water, then wrap it in plastic wrap and refrigerate.
Dip a little baking soda before cooking to soften beef.
Dry bread is delicious.
Bread will soon become hard and unpalatable if you buy it for a long time. At this point, you can:
Put it in a fresh-keeping bag, drop a little drinking water and heat it in a microwave oven or oven. The bread will be as hot and soft as it was just baked.
Secondly, if it's toast, you can dip the eggs in the pot and fry them, or add some favorite sauce and bake them in the oven, which will lead to a new way to eat them.
Cook delicious rice
1. The special measuring cup can accurately measure the required amount of rice. When washing rice, a lot of water was added for the first time. After rapid stirring, immediately pour out the water, press the rice with the palm of your hand, and then wash it repeatedly with clear water until it is clear.
2. Put the washed rice into the inner pot, add a proper amount of water, let it stand for about half an hour, and let the rice absorb water before cooking. After cooking, keep the temperature about 10 ~ 15 minutes, then open the lid and stir the cooked rice evenly with a rice spoon, which is delicious white rice.
If you can't trust the cooked rice, adding a drop or two of wine can turn the semi-cooked rice into delicious white rice.
Add a pinch of salt and salad oil to the washed rice to make the cooked rice shiny.
Green vegetables stay young forever.
Blue vegetables, cucumbers, peas, edamame, etc. It turns yellow easily when cooked. In fact, you can:
1. First add a teaspoon of salt to boiling water, then put the vegetables in the pot and take them out after the hot water is boiled, so that the vegetables can always be fresh and green.
As soon as the dish is cooked, it will be green and refreshing when it is soaked in ice water.
G microwave heating does not pinch feet.
Sometimes after heating food in a microwave oven, it is found that the food is raw, because the ingredients contained in the food are different. Salty food, such as ham, sausage, curry, meat, fish, etc. When heated in a microwave oven, the heat is transferred from the outside to the inside, so even if the outer layer is cooked, the inside is still raw; Foods with high sugar content and starch content, such as sweet potato, bread, rice cake, cake and jam, will be heated from the inside out when heated, so if you cut the half-baked sweet potato, you will find that the middle is soft and the outer layer is still hard.
H beans are not cooked well
Sometimes beans taste as hard as stones even if they are cooked for a long time. Only by following the following steps can they be boiled soft:
1. Soak the beans in water overnight.
2. Cook for 1 ~ 2 hours, and simmer until soft.
3. The key point is to add water continuously in the process of cooking, so that the water can cover the beans 1 cm.
4. After the beans are fully softened, add sugar in 2-3 times. Don't add too much sugar at a time, it will increase the saturation pressure and dehydrate the beans.
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China people's taste pressure is harmful to health!
Charge 1- excessive salt, different in north and south.
Since ancient times, people in the East, especially in China, have paid attention to "color, fragrance and taste", among which "taste" is the most important requirement. China people will make full use of various spices to flavor, among which sugar, salt, oil and monosodium glutamate are the most basic. However, paying too much attention to seasonings brings hidden physical harm in food.
In traditional Chinese food, the most exquisite taste is salty. China people's high salt intake is also a prominent problem in the traditional diet. The total daily intake stipulated by the World Health Organization is 6 grams, including the amount of sodium ingested through various channels, such as the sodium contained in the dishes themselves, the sodium contained in cooking, kimchi, pickled mustard tuber and yellow sauce. According to the latest national survey data, the per capita daily intake of Beijing residents is 12- 15g, and that of Northeast China is 18-20g. The incidence of hypertension has been increasing from south to north, which may be related to the higher salt intake in the north than in the south.
The harm caused by excessive salt is chronic and long-term. "Many studies have confirmed that excessive salt intake has a lot to do with the occurrence of hypertension. According to the latest data released at the end of 2004, the number of hypertensive patients in China has reached1.600 million. " Jia Jianbin, deputy secretary general of China Nutrition Society, pointed out.
Jia Jianbin also explained that putting monosodium glutamate in cooking can easily lead to excessive salt. The main component of monosodium glutamate is sodium glutamate. It increases the intake of sodium, thus increasing the risk of hypertension.
The second charge-oil hurts the body, and the traditional frying pan method is unscientific.
The contribution of oil is indispensable for delicious Chinese food. It can improve the quality and taste of food. However, oil is also a contradiction between delicacy and nutrition.
Jia Jianbin, Deputy Secretary-General, said that there are indeed some unhealthy cooking methods in China's traditional diet, especially in restaurants. For example, when cooking, the chef should oil it first and then fry it in oil. In the process of frying and frying, because of the high temperature of oil, especially starchy food, carcinogenic substances such as acrylamide will be produced. Potatoes, for example, are harmful to human health after frying. "Every kind of fried food will absorb about 30% of oil, so in order to avoid excessive intake, you should try to eat less fried food." Yang Yuexin, Deputy Secretary-General of China Nutrition Society, shared the same feeling in an interview.
To this end, the reporter specially visited the cooking rooms of several well-known catering enterprises in Beijing. When cooking at home, a dish may only need to be oiled once, but in restaurants, after many dishes are cooked, the chef has to pour a layer of bright oil on them in order to increase the color and taste of the dishes. In this way, people take in a lot of oil invisibly.
After cooking in a famous restaurant in Hubei, the reporter noticed that steamed fish was originally a very light dish, but the chef insisted on cooking it and pouring bright oil on it. This practice is undoubtedly a typical representative of sacrificing health for taste.
In addition, Professor Yu Kang, deputy director of the Nutrition Department of Union Medical College Hospital, said in an interview that the oil fume produced by the traditional wok cooking method contains a lot of oxygen free radicals and some harmful substances, and long-term contact may cause excessive accumulation of oxidizing substances, obesity and other problems. He also emphasized that the cream or butter contained in cakes such as cream cakes is actually artificial oil, which is no less harmful to the body than saturated fat. Therefore, the intake of artificial fat has been restricted internationally, but many residents still consume a lot of cream.
Crime three-emphasize calories and sacrifice nutrition for delicious food.
"Chinese food overemphasizes calories and emphasizes that long-term cooking methods are far more harmful to water-soluble nutrients (such as vitamins C and B) than western food." Yu Kang said. Among them, the loss of vitamin C is above 40%, and the highest loss can reach 100%.
Deputy Director Yu Kang explained that, for example, green peppers have a high content of vitamin C, while western food is generally eaten raw or slightly boiled in hot water, while Chinese food is mainly fried with meat. This makes almost 100% of dimension c lost. In addition, some people are used to boiling vegetables in water and then dumping the water. If cooking time is too long, vitamin C will be almost completely lost. The longer the heating time, the higher the temperature and the greater the loss. Even if you drink boiled water, it is unlikely to get vitamin C, because vitamin C will decompose when heated.
In addition, Cantonese people prefer to cook soup, which emphasizes the heat, and the longer the time, the better, which is considered to be more nourishing. In fact, for many kinds of ingredients, this method is unscientific and counterproductive. 1
Charge 4- Single meat, mainly pork
Jia Jianbin thinks that from the point of view of nutrition, the traditional diet in China is mainly plant food, which is still very healthy. However, in recent years, people favor the delicacy of meat, which leads to a decrease in food intake; At present, an American fashionable diet mode is popular in major cities and is very popular with young people. That is, eat less or not, and eat a lot of meat at will.
Jia Jianbin said that nutritionists agree that although this diet pattern does have a good weight loss effect in the short term, in the long run, this unbalanced diet structure will cause serious harm to the body. It is particularly easy to cause hyperlipidemia and coronary heart disease. Therefore, I advise you not to make fun of your body.
Deputy Director Yu Kang also said that at present, in the diet structure of China people, the proportion of pork in meat food is too high. The smallest area accounts for more than 45%, and some residents even eat pork 100%. Compared with other meats, pork contains the highest cholesterol and saturated fat, so this diet structure will not only cause obesity, but also bring a series of obesity-related problems, such as hyperlipidemia, coronary heart disease, fatty liver and cholecystitis.
Bad habits1-"junk food that pursues novelty, changes and never tires of eating".
200 1 According to a market survey conducted by relevant departments in Beijing, parents usually spend 10 on their children's snacks in 50 yuan a week, up to 200 yuan at most, that is, the monthly expenditure in this respect reaches 800 yuan. In this way, children in Beijing spend the most on snacks every year, reaching nearly ten thousand yuan. Most of these snacks are what we commonly call "junk food", such as sweet drinks with high sugar, high fat and high calorie, puffed food and so on.
In addition, there are some changes that we didn't notice on weekdays. In order to pursue a better taste, many merchants will add more sugar, oil or salt and even preservatives when making some traditional foods. For example, we eat moon cakes every year. I still remember 10 years ago or earlier, moon cakes were never so wrapped in oil. Another example is zongzi. The filling tastes more and more heavy, and the production process is more and more exquisite, but the balance of material and nutrition is sacrificed. High sugar, high salt and high fat have become common problems in food production technology. No wonder some experts suggest that more detailed and unified norms and standards should be formulated for these "good things" that seem to be "not bad people" to control the national intake.
Bad habit 2-hidden overeating: bloating.
"In fact, there is a hidden overeating on weekdays, which is often easily overlooked." Deputy director Yu Kang said. Although the degree of overeating is not as serious as that of holidays, it will not cause diseases immediately, but it has exceeded the stomach's tolerance to some extent. In the long run, the stomach will get bigger and bigger, and the energy intake will also increase.
During the festival, it is easy to form such bad eating habits: don't eat in the morning, eat more at noon, eat seaweed for dinner and fill your stomach. In this way, on the one hand, it will lead to a big belly; In addition, it will increase the burden on the pancreas and gallbladder after meals, and may even lead to acute pancreatitis and gastric dilatation.
In addition, many parents think that it doesn't matter if their children are swollen when they grow up. They can eat more fruits and vegetables, so that they won't eat too many unhealthy foods because of their swollen stomachs. But once the child's stomach is swollen, if one day parents can't control it, they may choose to eat some unhealthy foods with high calorie and high fat. Therefore, it is not a good thing to have a big belly, so you must keep your stomach small.
Bad habit 3-Pursuing the taste of food and cultivating frequent hotel guests.
People have more opportunities to eat out, not only to pursue delicious food, but also to adapt to the fast-paced modern life, which represents a new consumption concept. But as far as health is concerned, this lifestyle does more harm than good. Hotels can indeed provide more delicious food and high-quality comprehensive services, but too much emphasis on the taste of dishes has brought health damage.
Especially during the Spring Festival, more and more people choose to go out for reunion. Last Spring Festival, according to the statistics of 27 catering enterprises 135 stores by Beijing Municipal Bureau of Commerce, the sales of dinner table set were hot, with an average of 500- 1000 yuan per table. 50% families choose New Year's Eve dinner, and the price ranges from 400 yuan to 600 yuan.
During the Spring Festival this year, most families "upgraded" to choose 600 yuan to 800 yuan. There is still nearly a week before the Spring Festival, and the reservation rate of famous stores has reached over 90%. The private rooms of famous restaurants in Beijing, such as Jin Million, Jin Dingxuan, Nine-headed Bird, Tianwaitian and Chufeng, are all empty on New Year's Eve. The reporter called Yuxiang Renjia, South Beauty and other restaurants and was told that the number of reservations for the New Year's Eve dinner was rising, and there were not many private rooms to choose from at present.
Statistics show that when people eat out, they often eat much more than at home. The tendency of big fish, big meat and big wine is also serious. Although some shops put up signs of "healthy eating", they emphasize that the New Year's Eve dinner is light and plain. But most of them still serve traditional dishes, and the disadvantages of cooking with high salt and oil for a long time mentioned above are even worse than eating at home.
Fruit should be eaten before meals.
In recent years, China people have formed a habit in food consumption, that is, eating fruit after meals is often based on satiety or even overeating, and then adding meals; Almost all these calories are stored, which aggravates the problem of overweight and obesity. So it is important to "adjust" the order of eating. Adults had better eat fruit before every meal.
Eat more cellulose and less oil and salt.
It is a very healthy lifestyle for China people to "maintain" high fiber intake and keep food diversified, which needs to be continued. Controlling the intake of meat, oil and salt is the key, and increasing the intake of fruits, milk, grains and potatoes is a scientific adjustment of dietary composition.
"Wu Tiantian fruits and vegetables"
Compared with artificially synthesized, extracted and manufactured health products, the absorption of nutrients in natural food is superior. For this reason, the World Health Organization and FAO especially recommend the intake of plant food and put forward the slogan of "five kinds of fruits and vegetables every day", that is, try to eat enough five kinds of fruits and vegetables every day.
Hypertension is a civilized disease.
From the pathogenesis of hypertension, salt in diet is closely related to hypertension. Adding salt to the diet is a dietary habit after the development of human civilization, so hypertension can be considered as a "civilized disease".
Salt control should start with dolls.
Experiments show that if babies are given a high-salt diet in the first six months after birth, the average blood pressure of this group of babies will be significantly higher than that of the low-salt group in the sixth month. After 15 years of follow-up, it was found that their blood pressure was still higher than that of infants in the low salt group, indicating that this effect was long-term. It seems that the low-salt diet should also be "started from the doll".
The older you get, the easier it is to eat too much salt.
About half of the elderly in China suffer from hypertension, which is closely related to the amount of salt. Because people's taste gradually decreases with the increase of salt intake, and salt intake is gradually increased. Once the habit of heavy mouth is formed, it is difficult to become a weak mouth, so we must cultivate the habit of weak mouth from an early age, and it may become a weak mouth as long as we persist for more than three months.
A good way to reduce salt dependence
Add some sweet and sour to reduce the dependence on salt; Choose some vegetables that don't need much salt but have their own flavor, such as scrambled eggs with tomatoes; You can also use the special taste of vegetables to replace the defects of salt, such as the special taste of green peppers, which can make up for the lack of food flavor caused by the lack of salt.
3+3 principle: eat less and eat more, and have a balanced diet.
Three meals a day, plus one meal between meals. The prerequisite is that the total daily food intake remains the same, but the food in the previous meal is divided into two meals. Emphasize that Chinese food should account for 40%, dinner should be as light as possible, and breakfast and dinner should account for 30% respectively. Food types should be wide, thick and thin, and vegetarian.
Guaranteed six one a day.
An egg, a bag of milk, a catty of vegetables, a certain amount of lean meat (2-4 Liang), a few pieces of tofu and a fruit; The total amount of grease should be controlled below 30g, including edible oil and artificial oil; The general principle is that the lighter you eat, the better. The less you eat at a time, the smaller your stomach. This ensures the reasonable distribution of meals.