What are some healthy and nutritious ways to cook food?

In order to ensure that food is cooked, most people are always accustomed to cooking at a high temperature of about 100°C. But in fact, cooking food at high temperatures can easily cause the food to lose its nutrients, and can also make the food easily become carcinogenic. So how to cook it? The following is a healthy way of cooking food compiled by the editor of Clearview. I hope it can help. you.

Healthy cooking method 1. 70℃ Food Steaming Method The 70℃ food steaming method emphasizes cooking food at a temperature of 70 degrees. It can not only retain the delicious taste of food, but also effectively inhibit the oxidation of food ingredients, maintain vitality, and allow the food ingredients to have a longer tasting period than in their fresh state.

Chicken meatballs cooked at 70 degrees are much more delicious than steamed at 100 degrees. Using the "70°C steaming method" can not only retain food nutrients, but also enhance the flavor and sweetness at the same time. It can make food delicious and healthy simply, and it is a cooking method that can bring out the best flavor of ingredients.

2. The delicious principle of 70℃ steaming method The basic principle of 70℃ steaming method is to retain the freshness, sweetness and nutrition of food by steaming food at 70 degrees for 20 minutes. As a result of steaming some foods at 70 degrees, the vitamin content is higher than the freshness of the ingredients. Since the heat of cooking penetrates from all directions, there will be no uneven heating. Anyone can make delicious food. Simple recipes for delicious dishes.

1. Retain pectin to rejuvenate vegetables

Vegetables contain pectin, which is responsible for binding vegetable cells. If pectin is exposed to the appropriate temperature, it will differentiate. When the temperature reaches 100 degrees, it will lose its adhesion and soften. On the contrary, if cooked at a lower temperature, the adhesion of pectin will be enhanced, which will naturally keep the vegetable cells alive.

2. Increase the sweetness, aroma and palatability, and double the taste

Fresh ingredients contain a large amount of enzymes. If heated at high temperatures, the enzymes will almost die, but if heated at 70 degrees Heating at high temperature can retain some enzymes and promote ripening, thereby increasing the deliciousness and sweetness of the food and enriching the aroma. And because 100 degrees will destroy the cell wall of the food, 70 degrees will not, so the taste and crispness of the food can be maintained.

3. Improve the nutritional value, mushrooms are 3 times more nutritious

Using the 70-degree cooking method, the nutritional value of some ingredients is even higher than in the fresh state. For example, the vitamin nutrients contained in vegetables, especially vitamin C, are almost completely destroyed below 100 degrees; but below 70 degrees, the degree of destruction can be greatly reduced.

For example, the vitamin C content of spinach cooked at 70 degrees is 2.2 times that of spinach cooked at 100 degrees. The guanoic acid contained in shiitake mushrooms has the function of making food delicious, and it also tripled after cooking at 70 degrees.

4. Preservation is better than in the fresh state

After vegetables are harvested, they will gradually oxidize over time; during cooking processes such as stewing and frying, they will also Causes oxidation. For example, the incision of an apple gradually turns brown after being cut. This is caused by oxidation. Although oxidation is different from spoilage, it will still cause the loss of flavor and reduce the shelf life of ingredients.

70-degree cooking is heated in stable water vapor with little air, and oxidized substances will drip along with the condensed water, so it can effectively inhibit the oxidation of food ingredients.

Prepare utensils for the 70°C steaming method: put a pot, wire mesh, and thermometer with both hands

Steps:

1. After boiling the water in the pot, Turn off the heat and place wire mesh on top.

2. Insert a thermometer between the pot and the mesh, making sure the thermometer does not touch the water.

3. When the thermometer shows 70 degrees, place the ingredients on the wire mesh, cover with an inverted cooking bowl, and steam for 20 minutes.

4. Vegetables that have been cooked at 70°C can be eaten directly or placed in the refrigerator after wiping away the water.

Cooking techniques 1. Boiling: Boiling is a cooking method in which the raw materials are added with a large amount of soup or water, brought to a boil over high heat, then heated over medium to low heat and then cooked into a dish;

According to experimental results, generally When vegetables are boiled with water for 20 minutes, about 30% of vitamin C will be destroyed, and another 30% will be dissolved in the soup. Vitamin B1, which is not heat-resistant, will also be destroyed. If alkali is added when cooking, all B vitamins and vitamin C will be destroyed.

2. Steaming: It is a cooking method that uses steam heat transfer to mature the raw materials;

Steaming has a similar impact on nutrients as boiling. Only part of the B vitamins and vitamin C are lost, and the inorganic There is no loss of salt during steaming;

3. Stew: Put the raw materials in the stew pot, add soup water, cover it, heat it with steam for a long time, and season it to become a clear and fragrant soup. ;

Stewing can dissolve water-soluble vitamins and inorganic salts in the soup, and only the vitamins are partially destroyed. The protein in the meat is partially hydrolyzed, and myosin, carnosine, amino acids, etc. are dissolved in the soup, making the soup taste more delicious;

4. Stewing: using soup as the main heat transfer medium, it is The cooking method of adding ingredients, condiments and soup to the fried, deep-fried and cooked materials, then covering them and heating them until the juice is reduced to thicken the vegetables;

Braising can cause some loss of nutritionists. However, the degree of nutrient loss is related to the length of simmering. If the stewing time is long, the loss of B vitamins and vitamin C will be large; if the stewing time is short, the loss will be small;

5. Brine: The processed raw materials are put into the brine and heated to absorb the brine flavor. A cooking method that is heated until cooked;

Brine can partially dissolve the vitamins and inorganic salts of the food in the marinade and partially lose them. Part of the protein will also enter the marinade, and the fat will also be partially reduced;

6. Frying: It is a cooking method that uses a large amount of edible oil as the heat transfer medium and heats it over a high fire;

Whether the raw materials are battered or not and the temperature of the oil can give the fried products a variety of different textures. The paste has a certain protective effect on the nutrients in the raw materials. It can prevent the proteins, fats, etc. in the raw materials from coming into direct contact with the hot oil. It also prevents the vaporization of the internal water, so that more juice is preserved inside the raw materials, which is conducive to the formation of flavor. . On the contrary, the nutritional value is reduced.

7. Grilling: It uses radiant heat generated by firewood, charcoal, coal, combustible gas, and electricity as energy. It is a cooking method with mature raw materials;

The specific methods used in barbecue Methods have a great influence on the vitamin content of foods. Roasting can be divided into two types: open fire or dark fire; the raw materials are roasted directly on the open fire, and the roasting time is long, which causes a great loss of vitamin A, vitamin B, and vitamin C, and also causes the loss of fat; in addition, it will also produce Carcinogens, and food grilled using electric ovens are not dissolved by dry heat and are heated evenly, so the loss of water-soluble vitamins is greatly reduced.

8. Stir-fry: refers to marinating the processed and cut raw materials with seasonings and adding flavor. After being heated and matured with oil, water or steam, the prepared juice is poured into the cooking raw materials store or cooked. A cooking method in which the raw materials are put into the juice and stirred into a dish;

Since the raw materials are coated with a layer of batter, the batter is heated during frying to form a crispy shell, thus protecting the nutrients. function and reduce its losses. The effect of soft frying on nutrients is similar to that of steaming;

9. Exploding: There are two types: one is the secondary heating method, that is, the food is first blanched in hot water (about 70% cooked), and then Put it into a hot oil pan with more than 90% hot oil, put it in as you go, and then add seasonings and gravy to make it quickly; one is the one-time heating method, which means cutting the food and sizing it, then putting it in the oil pan and frying it quickly, and then use it Made with seasoning and gravy.

Explosion requires quick operation and hot oil. Since the raw materials are first sized evenly with egg white or wet starch to form a protective film, they are slid and matured in the oil pan. Add ingredients and stir-fry quickly, and there is basically no loss of nutrients;

10. Frying: use less oil A method of quickly stir-frying raw materials over high heat to make a dish;

Stir-frying over high heat is a better cooking method. All raw materials that have been sizing evenly with egg white or wet starch to form a protective film can be stir-fried in various ways. The loss of nutrients is less;

11. Smoking: Using air as the main heat conduction medium, put the raw materials after pickling or preliminary treatment into tea, sugar, rice, bagasse and various A cooking method in which the spices are heated in an iron pot and the smoked materials are fragrant, so that the raw materials are mature and have a rich aroma and the dishes are made;

Smoking gives food a unique flavor, but it can also cause carcinogens. Production of 3,4-phenypyrene. At the same time, vitamins will also be partially destroyed, especially vitamin C. Fat will also be partially lost due to smoking;

12. Frying: Put the processed raw materials into a hot pan with a small amount of oil, and heat them over medium and slow fire to make the surface of the raw materials golden brown. ;

Frying requires less oil. Due to the high heat content of oil, the temperature is higher than that of boiling and stewing, which is not good for vitamins, but the loss is not too great. Other nutrients did not change much.