It’s not the best, but steaming is indeed very healthy. It depends on the ingredients. Steaming is a good way to retain nutrients. There are many cooking methods, which can be divided into four categories. One is oil heat transfer, such as stir-frying, frying, and deep-frying;

One is water heat transfer, such as boiling, stewing, and simmering; one is steam heat transfer, such as steaming; and the last one is other heat transfer, such as stewing, mixing, etc.

Steaming is a steam heat transfer cooking method, which refers to the process of placing seasoned food ingredients in a vessel and then placing them in a steamer to mature them using steam.

Although China has five thousand years of food culture and a variety of cooking methods, nutritionists prefer steaming.

Fan Zhihong, associate professor at the School of Food, China Agricultural University, said that its characteristic is that it maintains the original shape, original juice and original taste of the dishes. Compared with cooking methods such as stir-frying, deep-frying and pan-frying, steamed dishes contain less fat and can be cooked to a large extent.

Preserving various nutrients in vegetables is more in line with the requirements of healthy diet.

This is because when cooking, the boiling point of oil can reach over 300°C, which will destroy nutrients.

In contrast, the boiling point of water in steamed vegetables is only 100°C, so more nutrients can be retained.

Studies have shown that steamed vegetables contain significantly higher levels of polyphenol nutrients, such as flavonoids such as quercetin, than other cooking methods.

At the same time, steamed food is relatively softer and less rotten, which is more helpful for digestion and more suitable for people with poor digestive systems.

In addition, Wang Xufeng, a national second-level nutritionist, also pointed out that there is no need to add fat and salt during the cooking process of steamed vegetables. You only need to add a little salt to the final soup for seasoning. Therefore, the diet is always high in fat and high in fat.

For modern people who prefer salt, it is more conducive to reducing fat and salt, and preventing high blood pressure and obesity.

Wang Leijun, a national first-class nutritionist, told the editor that generally the statement "steamed food is more nutritious" does not mean that the nutrition of the food has increased, but that during the cooking process, the loss of food nutrition is greatly reduced and the remaining

It just has more nutrients, so when giving dietary and nutritional advice to the people who come for consultation, they are always advised to eat more steamed food, which is more conducive to nutritional intake.

What's the healthiest way to steam vegetable?

If you think that making steamed vegetables is just a matter of filling the pot with water and putting the vegetables in the pot, you are totally wrong.

Although steamed vegetables are healthy, it also tests your cooking skills. How to make steamed vegetables delicious and healthy depends on the freshness of the ingredients and the control of the heat.

Since the biggest feature of steamed vegetables is to keep the original shape and nutrition of the food from being damaged, and the protein in the raw materials is not easy to dissolve in water during steaming, and the condiments are not easy to penetrate into the raw materials, so the texture of the food must be tender and juicy. Therefore,

Steamed vegetables have very high requirements for the freshness of food ingredients.

If the vegetables are not fresh, they will become wilted after steaming and look very unappetizing.

In addition, dry and hard things such as beef tendons are not suitable for steaming.

When steaming vegetables, it is also extremely important to control the heat. It is definitely not just about putting the vegetables in and steaming them until they are cooked.

According to the different ingredients, the heat of steaming vegetables is also divided into three types: steaming over strong heat, steaming over medium heat and steaming over slow heat.

Use boiling water to steam quickly, which is suitable for tender raw materials, such as fish, vegetables, etc., and the time is about 15 minutes; for raw materials with rough texture that require steaming to be crispy, use boiling water to steam for a long time.

Such as crispy duck, steamed pork, etc.; dishes with fresh and tender ingredients, such as eggs, should be steamed slowly over medium or low heat.

In addition, the editor would also like to remind netizens that if you prepare a large steamer to steam food in multiple layers when preparing for New Year's Eve dinner, you need to pay special attention to two points: First, steam dishes of the same type together, do not steam them together.

Steaming dishes that are steamed over high heat and food that should be steamed slowly over low heat are steamed together. This will destroy the original shape of the food and compromise the nutrition and taste. Second, pay attention to layering, with dishes with less soup on top and dishes with more soup on top.

The vegetables that are easy to cook are placed at the bottom, the light-colored vegetables are placed on top, the dark-colored vegetables are placed at the bottom, the vegetables that are not easy to be cooked are placed on the top, and the vegetables that are easy to be cooked are placed at the bottom.

Make steamed vegetables more nutritious. We are in an era that pursues diversification. Naturally, the nutritional value of steamed vegetables is not satisfied with retaining food nutrition, but also pursues "extra points" for nutrition.

Nutritionist Wang Xufeng believes that the raw materials of steamed vegetables come from a wide range of sources, and the Chinese food culture for thousands of years has a saying of "no vegetables, no steaming".

For example, he said that among the people in Henan, there are basically no vegetables that cannot be steamed, and a variety of vegetables are often used as raw materials when making steamed vegetables. Potatoes, celery, carrots, eggplants, lotus roots, chrysanthemums and even wild vegetables are all put into the pot together.

Steaming not only makes colorful steamed dishes, but also fully embodies the idea of ??diversified diet.

In addition, he also believes that we don’t have to stick to wheat flour for the flour used with steamed vegetables. Corn flour, millet flour and various miscellaneous bean flours are all good choices, which can help us supplement whole grains and increase dietary fiber nutrition.