How to cook vegetables, pasta and meat to keep their favor
Food / / December 19, 2019
It is impossible to say for sure what is more important in the food - a small amount of calories or a high content of vitamins. It's all depends on your personal definition of health. Hamer reporter Ashley (Ashley Hamer) gathered rules of cooking healthy meals, which will be useful to a healthy diet with different approaches.
Vegetables
Vegetables are good in themselves, and their method of preparation depends on what you want. If you need a low-calorie dish, do not add oil when cooking: in a tablespoon of this product contains on average 110-120 calories. So instead of frying Boil the vegetables, cook them steamed or grilled. And in salads, add a smaller charge.
If you are in the first place is important to keep vitamin C, cook microwave. This vitamin breaks down rapidly when exposed to high temperatures, and microwave foods cook faster all.
To keep the nutrients in carrots, zucchini and broccoli, it is better to boilEffect of boiling and stir frying on total phenolics, carotenoids and radical scavenging activity of pumpkin
. Do not neglect the frozen and canned vegetables. Like fruits, they begin to lose nutrients after they thwarted. Therefore the frozen products can be even more useful, because they are subjected to quenching immediately after the collection.Pasta and other carbohydrate foods
Foods with carbohydrates useful to have after they have cooled. Scientists have found itDifferent methods of cooking starchy-carbohydrate food and its impact on postprandial lipid metabolism, Conducted an experiment with pasta. Those participants who ate them immediately after cooking, and in hot form in blood sugar jumped much less.
This effect is due to the fact that during cooling the usual starch contained in food is transformed into resistant (non-digestible). It is more resistant to digestive enzymes in the body and acts more like a fiber, and not as sugar. While conventional starch rapidly broken down to simple sugars and absorbed by the body. Because of this increased blood insulin levels and faster returns the feeling of hunger.
So do not take the time to eat pasta, potatoes or beans as they cook. Refrigerate them, so that they become useful. Reheating not affect starch structure.
Meat
If you need a source of protein with a small amount of calories, choose meat without fat. For example, chicken without skin, or fish. Fat itself is not harmful, but there are a lot of calories - nine per gram. This is almost two times more than in proteins and carbohydrates (in which four grams).
For the same reason, use in cooking oil as little as possible. Delicate types of fish can be boiled or steamed with herbs. Denser fish and chicken - bake in the oven or on the grill. Just do not overdo food: refried charred parts are harmful to health and may cause cancerCooked Meat and Risk of Breast Cancer-Lifetime Versus Recent Dietary Intake.
see also🍗🧐🥕
- How to cook the mushrooms from the point of view of science
- How to cook buckwheat: step by step guide
- How to cook rice: the main rules and secrets