●Fried vegetables, stir-fry at high temperatures, and do not stir-fry them
●Different fruits and vegetables adopt different cooking methods, retain vegetable nutrients
●Avoid agricultural medicines to keep, and wash vegetables with fine running water for 15 minutes
Vegetables are indispensable foods in daily diet. Most people lack intake, and may even lose nutrients rich in vegetables because they do not pay much attention to the cooking methods. Nutritionist Liu Yili said that when stir-frying vegetables, you should avoid stir-frying at high temperatures and not stir-frying. You can boil them in water or stir-fry them in water and oil to retain the nutrients in most vegetables.
The cooking method is incorrect, and nutrition may be lostAccording to the National Health Administration, the daily intake of vegetables for the people is insufficient. Only 43.4% of the people eat 3 servings of vegetables every day, and 28.5% of the people eat at least 2 servings of fruit every day, but at the same time, only 18% of the people take at least 3 servings of vegetables and 2 servings of fruit. Not only that, if you don’t pay much attention to the cooking method, the nutrients in the vegetables may be lost in large quantities, and even if you take enough vegetables, you will get half the result with twice the effort.
{9 2} Liu Yili suggested that if you want to retain the nutrients in vegetables, different vegetables and fruits need to adopt different cooking methods. For example, green leaves rich in vitamin C, boiled in water, steamed in electric or microwave cooking methods, which can retain the most nutrients; if it is a red tomato and turmeric, it contains rich vitamin B groups and β- turmeric, fried in water and oil, it can best improve the absorption of fat-soluble vitamins."Not all vegetables are suitable for cooking." Liu Yili said that fruits and vegetables such as tomatoes, bell peppers, green peppers, etc. are rich in vitamin A and β-Hushu is rich in content, and there is no way to eat its nutritional value when rinsing. You still need to add a little oil, or add a little olive oil after rinsing, which can increase the nutritional value.
Burning will cause nutrient loss. It is recommended to "drink soup together"After blanching vegetables in water, the water will become green. Does this mean the nutrient loss in vegetables? Liu Yili said that if vegetables are boiled in water for too long, vitamin B groups, leaf greens, and some minerals will dissolve in water. In fact, the water used to cook vegetables can be used together. If you are worried about the retention of agricultural medicine, you can wash it in a clean manner according to the Ministry of Welfare's recommendations for 15 minutes and fine water.
However, Liu Yili also reminded that if the kidney patients are limited to the kidney, they should pay attention to the storage content and do not recommend using vegetable soup; but if you want to prevent the three highs, especially those with high blood pressure, the soup can help the body to lift the body out of the body, so it is highly recommended to use the soup of boiled vegetables for a meal.
The hot-fried high-quality dishes that are fast-fried in hot-hot restaurants are very delicious, making people unable to help but bite after bite. However, Liu Yili believes that many drinkers use oil mostly animal oil, such as pork oil, which often adds spices to "flavor", which will cause a lot of health concern. On the one hand, the smoke point of pig oil is lower. Once it is stir-fried, it will cause smoke and oil brown-changing, which will produce free radicals that harm your health.
"It is recommended to use vegetable oil to stir-fry vegetables, not to stir-fry them." Liu Yili said that olive oil, grape seed oil, bitter tea oil, and sunflower oil are all very good oils for stir-frying vegetables. Because vegetable oil is not rich and has high fatty acids, some smoke points are also better than animal oils, which have a low impact on vegetable nutritional value.
Modern people always stay outside for three meals, and it is not easy to eat fried vegetables. Can convenience store regulating bags or cold food also provide enough nutrition? Liu Yili said that the nutrients retained by cold vegetables are also quite rich, but we should pay attention to the principles. For example, the common "three-color beans", in fact, only Husband is a vegetable, and peas and corn are not vegetables. When adjusting packaging, we should pay attention to the intake of the carton content.
●Liu Yili recommends three principles for vegetable extraction:1. Vegetable selection is diverse: corn zircon, seaweed, tomatoes, sausage, and mushrooms are all very diverse "rainbow fruits and vegetables".
2. Eat the same season: If you can eat fresh vegetables of the same season, the price is cheaper and the CP value is quite high.
3. Eat green vegetables for one meal a day: Eat two bowls of vegetables every day, one bowl of green vegetables, and another bowl can be eaten as you like.