Wang Mingyong (food therapy and health experts) different nature of the nutrients suitable for different cooking methods, such as water-soluble vitamins and minerals, chlorophyll, vitamin C, potassium, is not suitable for high-temperature heating and boiled environment, with the longer the cooking time, the loss of nutrients is also the more, it should be as much as possible to shorten the time of cooking, so that nutrients are not lost, but also to maintain the food texture. Currently, the scientific community has found that the three major nutrients in food will produce carcinogens as long as they are cooked overheated. Proteins will produce heterocyclic amines or heterocyclic amines, fats and oils will produce polycyclic aromatic hydrocarbons, and starch will produce carcinogens such as acrylamide. In addition, raw fruits and vegetables are rich in water and fiber, can promote smooth bowel movement, reduce blood fat, delay the rise of blood sugar and prevent colon cancer. The United States Department of Agriculture found that most fresh fruits and vegetables will lose vitamins B and C after heating and cooking, but carrots, tomatoes and spinach are exceptions. The antioxidant content of carrots increased by about 30% after cooking, the vitamin A and C content of tomatoes increased after cooking, and the vitamin A content of spinach increased by about 20% after cooking, while the vitamin C content decreased by a whopping 65%. Uncooked raw food may taste worse, and most raw food is cold in nature, so it may not be suitable for everyone. In addition to organic and non-polluting ingredients, raw food may have insect eggs, microorganisms and other problems, easy to eat microorganisms and parasites. Therefore, chronic diseases, such as cancer, kidney disease patients are not suitable for completely raw food, can be boiled and eaten. The first thing you need to do is to make sure that you have a good understanding of what you are doing and how you are doing it. Currently, the scientific community has found that the three major nutrients in food will produce carcinogens as long as they are cooked overheated. Proteins will produce heterocyclic amines or heterocyclic amines, fats and oils will produce polycyclic aromatic hydrocarbons, and starch will produce carcinogens such as acrylamide. In addition, raw fruits and vegetables are rich in water and fiber, can promote smooth bowel movement, reduce blood fat, delay the rise of blood sugar and prevent colon cancer. The United States Department of Agriculture found that most fresh fruits and vegetables will lose vitamins B and C after heating and cooking, but carrots, tomatoes and spinach are exceptions. The antioxidant content of carrots increased by about 30% after cooking, the vitamin A and C content of tomatoes increased after cooking, and the vitamin A content of spinach increased by about 20% after cooking, while the vitamin C content decreased by a whopping 65%. Uncooked raw food may taste worse, and most raw food is cold in nature, so it may not be suitable for everyone. In addition to organic and non-polluting ingredients, raw food may have insect eggs, microorganisms and other problems, easy to eat microorganisms and parasites. Therefore, chronic diseases, such as cancer, kidney disease patients are not suitable for raw food, can be boiled and eaten. What foods can not be eaten raw? 1. soybeans, black beans, red and green beans and other legumes: because of legume saponin content, raw food can cause nausea, gastrointestinal inflammation, diarrhea and other symptoms. 2. pods of food: four-season beans beans, pea pods contain pancreatic protein inhibitory factor, red blood cell agglutinin, etc., it will impede the pancreatic protease protein decomposition into amino acids, resulting in indigestion, is not suitable for raw food. 3. Spinach, perilla: high levels of oxalic acid, long-term consumption of large quantities of easy to impede the absorption of calcium; liver and kidney dysfunction, more likely to affect liver function, and even trigger acute kidney failure. 4. Grains and cereals: Containing raw starch and phytic acid, calcium, magnesium and other minerals, which cannot be absorbed by the human digestive system unless cooked. 5. white radish, cruciferous vegetables (such as cabbage, cauliflower, white cauliflower, cabbage, etc.): these nutrient-rich vegetables contain goiter-causing substances, which can easily impede the thyroid's role in iodine, and eating large quantities of raw food over a long period of time may result in a goiter, which can be greatly reduced by heating. 6. Nuts and fruits: walnuts, almonds, peanuts Raw food is prone to allergies, so those with allergies, more unsuitable for raw food. Cooking methods: 1. Steaming: steamed food, the original molecular structure of less destruction, the maximum degree of retention of the food's original flavor and nutrients. However, it should be noted that the time should not be too long, so as not to cause nutrient loss. Many steamed vegetables can be steamed in 3 to 5 minutes, but root vegetables, fish, eggs need longer. If you are in a hurry, you can also cut the vegetables into smaller pieces or slices and steam them for 10 to 20 minutes to enjoy. 2. Boiling: This method can preserve the state of the food without adding too many free radicals. However, after boiling for a long time, the nutrients in vegetables (e.g. vitamin A in carrots) will be lost, and the more the food is chopped, the more nutrients will be lost. The University of Warwick in the UK conducted a study on cruciferous vegetables (broccoli, cauliflower, cabbage, cabbage) cooked in different ways, and found that after boiling for 30 minutes, these vegetables lost at least 50% of their anticancer components. It is recommended to use "boiling" method to cook food not more than 5 minutes, which is less burdensome to health. 3. Stew: One of the benefits of stew is that many nutrients will enter the soup, while the nutrients are broken down, easy to digest. However, after a long time, it will destroy antioxidants, vitamin B complex and vitamin C. Therefore, it is better to choose slow stew. 4. Stir-fry: This is the most common cooking method used by the Chinese. It is different from frying in that it does not use as much oil and the temperature is not as high. Many people wait until the wok is "hot enough" before putting the food into the wok. The so-called "hot enough" is mostly when the oil in the pot is smoking, beyond the smoking point, when the oil has reached a high temperature, it is easy to crack, and the grease is easy to stick on the range hood or kitchen wall, and enter the respiratory tract as you breathe, which in the long run may increase the risk of respiratory tract cancer. If you can control the amount of oil you use, and stir-fry your food more often so that it is heated evenly, you can avoid excessive fumes. Or change the order of frying from "oil, vegetables, water" to "water, vegetables, oil" to minimize the damage of soot! 5. Microwave heating: Microwave heating produces extremely high temperatures, and if heated for a long time, it will destroy the nutrients in the food, especially food containing a large amount of oil, but also produce a large number of free radicals, so you should avoid prolonged heating. Microwave is a kind of radiation, so many people naturally think it will cause cancer. The electromagnetic waves of microwaves are essentially the same as those used in radios and telegraphs, infrared rays and visible light, with the difference being only in frequency. The safety of microwaves is the same as that of sunlight - whether or not they harm the human body depends on how strong the energy is and how much energy is left in the microwave when it reaches the human body, so it is important to stay away from microwave ovens as much as possible. Another safety concern with microwave ovens is the release of harmful substances from heating plastic containers. the FDA (Food and Drug Administration, Department of Health and Welfare) has determined the amount of harmful substances in food that may be released from various plastic containers during normal microwave heating, and requires that the amount be less than 1/100th or even 1/1,000th of a percent of the harmful dose determined by animal studies before a product can be labeled as "microwaveable. Therefore, "microwaveable" plastic containers that have passed FDA inspection are quite safe. If you are still unsure, it is safer to microwave in white ceramic or glass containers. 6. Barbecue: The aroma of meat grilled on the grill is quite attractive, but as the aroma spreads, the vitamins and amino acids in the meat are also destroyed, and the proteins undergo a qualitative change, which can seriously affect the intake of vitamins, proteins, and amino acids. Worse still, the nucleic acids in meat, in the Mellard reaction, together with most amino acids, produce genetic mutations when heated to decomposition, which may lead to cancer.　Since barbecues tend to use large fires and produce smoke, the free radicals and carcinogens produced by the high temperatures adhere to the barbecued meat and subsequently enter the human body. In addition, in the barbecue environment, there will be some carcinogenic substances through the skin, respiratory tract, digestive tract and other channels into the body, and then induce cancerous lesions. 7. Frying: Frying food has a good texture and flavor, so it is widely loved by Asians. However, frying is usually too high temperature, will destroy the antioxidants in the food, vitamin content decline, for example, meat in the presence of more B-complex vitamins, in the frying will be reduced by 30% ~ 40%. In addition, this method also increases free radicals and even carcinogens. The situation is more pronounced when cooking oil is reused and the oil is more prone to rancidity. I urge everyone, do not use the return oil to cook food! Researchers have also found from animal experiments that heating oil for deep-frying for more than twenty hours can produce hepatotoxicity. The use of oil at home can be controlled by yourself, but modern people eat out of the opportunity to increase the face of food vendors and caterers, it is difficult to ask for a complete ban on the reuse of cooking oil, based on cost considerations, food vendors and caterers are also very difficult to do not use the return to the pot of oil. Therefore, you should pay extra attention when eating out. (1) Deep color of frying oil, thick and cloudy texture. (2) It produces bubbles when heated, and the bubbles are not easy to disappear. (3) More smoke is produced and the smoke point is lowered, which means that the oil has deteriorated. (4) Starchy food such as French fries and fritters appear dark brown instead of golden yellow color. (5) The frying oil has an obvious odor of oil consumption. (6) The surface of the fried food appears to be oily and the oil adheres to it and cannot be dispersed. If any of the above situations occurs, it means that the oil quality has deteriorated to such an extent that it can no longer be used, and it is time to replace the oil with a new one. Caterers can buy oil testing paper to test cooking oil, when the acid price exceeds 2.0, it is time to change the oil. Wang Mingyong's fan club, Wang Mingyong's blog

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