How you cook food can have a big impact on how healthy the meal is. For example, deep frying adds unnecessary energy (kilojoules) and fat to foods, while boiling or braising can lead to nutrient loss.
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âWhat are the Healthiest Cooking Methods?
Just buying fresh organic foods is not good enough, you must be aware of their proper usages and methods of cooking, in order to enjoy their nutritional benefits. Follow the above tips and incorporate them into your day to day life to make the most out of your healthy meal!
thewellnesscorner.com
âPreserve Nutrients in Food while Cooking
Raw vegetables provide more health benefits than their cooked counterparts, and this raw-food diet is the latest fad amongst serial dieters. But, this is not quite so true! There are many anti-nutritional factors present in certain raw foods, and these get destroyed only while cooking.
.thewellnesscorner.com
â 6 Ways to Preserve the Nutrients in Vegetables
Healthy cooking consists of using substitutions and techniques to make delicious, nutritious meals. You don't have to give up your favorite meals to eat healthy; simply modify the ingredients and the method of cooking.
Kristie Leong M.D.
Kristie Leong M.D.
Quick Cooking:
Cooking vegetables quickly helps minimize the loss of vitamins and other nutrients. This method works well for preserving water-soluble vitamins like vitamin C and B vitamins.
Use Minimal Water:
Stir-frying with minimal water or using a vegetables' own moisture helps reduce the loss of nutrients that are soluble in water.
Steaming is another good approach, as you're cooking veggies above boiling water, minimizing direct contact with water and nutrient loss.
Avoid Overcooking
Overcooking can lead to a significant loss of nutrients. Monitor the cooking time and ensure you cook your vegetables just until they're tender but still crisp.
Adjust How You Prep
Cut vegetables into larger chunks. This will minimize the surface area exposed to heat and water. Remember, heat and water are the enemy of water-soluble nutrients.
Prepare vegetables just before cooking to reduce exposure to oxygen and light which can decrease nutrients.
Save the Liquid
Water-soluble nutrients enter the cooking water, so save it! Add the liquid to soups, stews, or smoothies.
Eat Both Raw and Cooked Vegetables
Cooking reduces B-vitamins and vitamin C, but it also makes come nutrients, like carotenes, more available to your body. Hedge your bets and eat both.
Quick Cooking:
Cooking vegetables quickly helps minimize the loss of vitamins and other nutrients. This method works well for preserving water-soluble vitamins like vitamin C and B vitamins.
Use Minimal Water:
Stir-frying with minimal water or using a vegetables' own moisture helps reduce the loss of nutrients that are soluble in water.
Steaming is another good approach, as you're cooking veggies above boiling water, minimizing direct contact with water and nutrient loss.
Avoid Overcooking
Overcooking can lead to a significant loss of nutrients. Monitor the cooking time and ensure you cook your vegetables just until they're tender but still crisp.
Adjust How You Prep
Cut vegetables into larger chunks. This will minimize the surface area exposed to heat and water. Remember, heat and water are the enemy of water-soluble nutrients.
Prepare vegetables just before cooking to reduce exposure to oxygen and light which can decrease nutrients.
Save the Liquid
Water-soluble nutrients enter the cooking water, so save it! Add the liquid to soups, stews, or smoothies.
Eat Both Raw and Cooked Vegetables
Cooking reduces B-vitamins and vitamin C, but it also makes come nutrients, like carotenes, more available to your body. Hedge your bets and eat both.
âHealthy Nutrition
A healthy diet throughout life promotes healthy pregnancy outcomes, supports normal growth, development and aging, helps to maintain a healthy body weight, and reduces the risk of chronic disease leading to overall health and well-being.
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Superfood are food that help us to ensures short and long term health and to get a physical body that is strong, flexible and fit through each stage of our lifes.
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