Cooking is both an art and an enjoyment however , when food is exposed to heat, its vital nutrients are destroyed. There are various methods of cooking and food preparation, and each one has a better way in preserving the nutrients of foods. Water-soluble vitamins such as Vitamin C plus B group can easily evaporate throughout intense cooking.
The most efficient method of preserving the foods’ nutrient content material is steaming. Place the food such as vegetables and fish above bubbling water, and let the steam cook the food in a few minutes. Steam dense veggies for 5 minutes or less while steam the fish for 10 minutes. The vegetables should remain firm keeping their vivid colors and nutritional content after steaming, while the water-soluble B vitamins and essential seafood oils are preserved in the fish.
Boiling does not substitute steaming because it destroys the nutrients and nutritional vitamins especially vitamin B and C. If there is a need for boiling, especially vegetables, do it in a limited period and with a small amount of water.
Cooking foods in a microwave preserves nutrients because of the short cooking time however , the type of foods that is prepared for microwaving are usually the processed ready-to-eat meals. These kinds of foods are high in sugar, hydrogenated fats, and salt. These elements are susceptible to molecular changes as well as the shift in molecular structure leads to free radical damage.
If you like to make soup or stewed foods, this really is also a preferable way of food preparation. Meals are usually cooked slowly at temperature below boiling point therefore nutrients and vitamins are not destroyed too much. The nutrients also are transferred to the water are served and eaten.
Frying foods is yet the most damaging as intense heat destroys nutrients and natural oils contained in foods like fish and poultry. Water soluble vitamin W and C and fat soluble vitamin A, D, E, and K are lost during baking. This food preparation also creates free radicals that can damage the body plus initiate cancer, premature aging plus heart disease.
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Just the smoke from baking foods provides the risk of lung and throat cancer.
Stir-frying is really a better alternative because the quantity of essential oil is small and the cooking time is faster than deep frying. Try to add a little water and soy sauce as the oil gets hot so the steam will help the food to cook fast and stop the oil from burning.
Other popular food preparations are roasting and grilling. They preserve the fat content material of foods as long as the temperature is not too hot however , 25 % of water-soluble vitamins like Vitamin C and B are dropped. The longer the food is prepared, the more nutrients are lost. Avoid to burn foods because they are carcinogenic and it damages cells when it comes in contact with the throat and digestive tract. A tip to protect against the damage from the free radicals due to barbecuing would be to marinate the food with olive oil prior to cooking.
Eating raw foods for example vegetables, nuts, seeds, and fruits everyday is the best way to benefit from all the nutrients and vitamins found in food. These raw foods contain fibre which removes the toxic waste materials and bad cholesterol from our body. Raw foods also contain digestive enzymes which reduce the work from the pancreas to produce these enzymes.
Which usually food preparation you practice at home can affect your body positively or adversely so you need to choose the ones that provide us the most benefits.