Nowadays, many people recognize the importance of a healthy diet and its impact on achieving and maintaining good health. However, choosing healthy foods is not enough if you want to take in nutrients. By improperly preparing food, we can not only destroy a large number of nutrients, but we can also make them harmful to health. You will also increase their healing effect with small changes in the method of preparation, for certain foods. Find out which food preparation methods are most desirable and which are the least healthy.
Cooking food in water
Food is traditionally cooked and, in addition to losing its original taste, it also loses its nutritional value. If the preparation time is extended to more than five minutes, part of the vitamins and minerals will be destroyed, and the rest will melt in the water. High temperatures and large amounts of water can wash up to 60 percent of vitamins and minerals from food, especially vegetables. Vegetables lose about fifty percent of their nutrients when cooked, while foods of animal origin lose slightly less, from fifteen to twenty percent.
Studies show that carrots, zucchini and broccoli are the most appreciative foods for cooking in hot water compared to other methods of preparation.
Cooking food for money
Steam cooking is one of the most popular foods in the leading methods of food preparation, it does not require the addition of fat to the dish. All foods that we prepare on steam retain their original appearance, taste, color and freshness, and the loss of vitamins and minerals is minimal. For example, broccoli retains 80% of vitamin C when steamed, while 30% retains it when cooked in water.
It is always best to add spices at the beginning of cooking so that they permeate the food, and it is best to prepare fish, chard and kale on steam.
Due to the treatment of food with pesticides, it is widely believed that the peel of fruits and vegetables should be peeled before consumption. However, the peel itself contains more nutrients than the inside of the fruit. For example, apple peel contains 6 times more vitamins than apple fruit. If the bark is too hard to consume, it should be peeled as thinly as possible because the vast majority of nutrients are located just below the bark.
If you peel or chop raw fruits and vegetables, they will oxidize in contact with air, which will reduce the number of nutrients in the fruit. To avoid this, prepare them before meals and avoid putting sliced fruits and vegetables in the refrigerator.
Frying, along with baking, is the worst way to prepare food. Foods are usually peeled or cut and exposed to very high temperatures resulting in loss of nutrients. Due to the high temperatures, oil is needed to stop the drying, creating free radicals (carcinogenic substances) at high temperatures.
Tip for the end: Avoid exposing the oil to high temperatures or prepare meals on a small amount of oil, with the addition of water, and season-ready meals with olive, pumpkin or some other quality oil and/or marinades to emphasize the taste.