On the one hand, the significance of cooking lies in killing food safety hazards such as pathogenic microorganisms and reducing anti-nutritional factors that affect digestion and absorption; On the other hand, it makes the texture and taste of food acceptable, accelerates the digestion and absorption of food, and improves the utilization efficiency of nutrients; At the same time, cooking can also change the flavor of food, remove odor, increase freshness and promote appetite. No matter how good the food is, if it is difficult to swallow, the nutrients in it will not be fully utilized. At the same time, cooking will inevitably lose some sensitive nutrients. In addition, cooking will also introduce oil, salt, sugar, flavor agents and other ingredients, so that food contains more calories and sodium salt.

The goal of healthy cooking is to achieve the goal of food safety, bring good taste and flavor, at the same time minimize the loss of nutrients, make the digestion and absorption speed of food meet the needs of human body, and avoid introducing too many ingredients such as oil, salt and sugar to avoid obesity and various chronic diseases.

How to keep more nutrients in food?

The main factors of nutrient loss are heating loss, oxidation loss, enzymolysis loss, water solubility loss and oil solubility loss.

Not all nutrients in food are afraid of heat, among which protein, fat and carbohydrate are heat-resistant, and dietary fiber and minerals will not be lost due to heat. Only some vitamins and some ingredients are sensitive to cooking. So it can't be said that the nutrients don't exist after cooking.

1. Adding some oil to make tomato and egg soup will increase the absorption of vitamins.

Fat-soluble vitamins such as vitamin A, vitamin D, vitamin E and vitamin K, as well as fat-soluble bioactive components such as lycopene and carotene, are mainly afraid of oxidative loss and oil-soluble loss. Fried, fried in large quantities, fried first and then stewed, all lost a lot. They will not only be oxidized by heat, but also be dissolved in cooking oil, left in pots and plates, and finally washed down the sewer.

However, adding oil to make soup (such as tomato and egg soup) will increase absorption. The principle is that these fat-soluble vitamins will be released from plant cells when heated and cooked with oil. All kinds of B vitamins and vitamin C, as well as water-soluble antioxidant components such as polyphenols, are easy to lose water. When boiled in large quantities, these healthy ingredients will be dissolved in water in large quantities. Unless you drink hot water for cooking vegetables, the longer you cook and blanch, the greater the loss of nutrients and plant compounds.

2. Excessive elutriation of rice and alkali for porridge are easy to lose vitamin B 1.

Cereal food, that is, the staple food, has the biggest nutritional loss in cooking, namely vitamin B 1. Excessive elutriation, pouring out the water soaked in grain, frying and adding alkali to porridge are the main reasons for the increase of vitamin B 1 loss. On the contrary, it is a good way to supplement a variety of B vitamins by adding coarse grains such as brown rice, millet and miscellaneous beans to rice and often eating boiled yam, sweet potato and potato instead of some white rice.

3. Vegetables had better be "braised in water and oil" and "fried quickly"

Among plant foods, vitamin C and folic acid are the most lost nutrients in cooking. They are all afraid of heat and oxidation, and they are easy to get lost in the water. Vitamin B2 and others.