Which vegetables have healthier cooked rather than raw
Health / / December 19, 2019
Did you know that the European Union is considered a tomato a fruit, not a vegetable or berry? And at this amazing facts about the popular component of your favorite dishes do not end there. For example, research is recommended to expose the tomatoes to heat treatment to obtain more nutrients from them. From this article you will learn about other herbal gifts of nature, which is better to cook, but not eaten raw. Housewives, cooks and everyone who cares about their health, you need to take them to the note.
Heat treatment softens the food, releases from a large number of nutrients the cells and helps the body to absorb them. But not everyone thinks so. Raw foodists believe that the temperature kills vitamins and minerals contained in plants. Are they right? In part, yes. Then it is necessary to abandon the plate? Not.
The same raw foodists, according to ExplorationPublished in the "British Journal of Nutrition» (British Journal of Nutrition), suffer from a lack of lycopene. This pigment is more often associated with a decreased risk of cancer and heart attacks, and its largest concentration in the products can be achieved in the cooking. According to researchers, lycopene may be more important for the body than the famous vitamin C, which is easily destroyed by exposure to heat. On the other hand, cooking is not always produce the best results. For example, the temperature removes broccoli enzyme myrosinase, characterized potent anticancer properties.
And such comparisons can cause a lot. It is therefore important to find a balance between the boiled and raw vegetables. But along the way is very easy to make mistakes, because even the information from popular books may be a myth. We have tried you and found scientific evidence of use of cooking three popular products in our area.
Carrot
I'm sure you've heard of socialist heroism of one of the most talked about Soviet leaders - Khrushchev citizen. Comrade entered the annals of the Soviet era as a major devotee of corn. Yes, at one time Khrushchev tried to feed the huge country unpretentious agricultural products. But where are the stories this minute?
The fact that a little earlier, during the Second World War, the Ministry of Food UK cranking out a similar scheme and tried to compensate for the lack of active food advertising carrots. She suggested instead normalized ration. promotion carrot campaign to the masses has been argued that it is orange root transformed British pilots in the night sky kings. Propaganda claimed that carrots are beneficial to the improvement of vision (including in the dark), and this duck is firmly settled in the minds of the subjects of the queen, and later sold, and around the world. So much so, that even from carrots began to produce ice cream and candy.
Today, there is no direct evidence for an association between improvement view and eating carrots. But, of course, root vegetable rich in beta-carotene - biochemical precursor of vitamin A, which is just and necessary for the proper functioning of the visual apparatus. But the British did not know it, as well as the fact that beta-carotene - a powerful antioxidant, also has immunostimulatory effects. One of the studies, the results of which were published in the pages of the online journal of the American Chemical Society (American Chemical Society), It proved that boiled carrots contains significantly greater amounts of beta-carotene compared to crude product. report author recommends storing carrots before cooking is not more than 21 days at a temperature of 20 ° C or not more than 56 days at 4 ° C. Exposing carrot heat treatment must not exceed 15 minutes.
But how to do it: to throw into the water, steamed or fry? The answer to this question is provided by a second study, placed all on the same site: cooking in boiling water. With this cooking total antioxidant activity has the highest gain.
Eggplant
It is perhaps now we will open one of the secrets of the universe.
- "Teschin language" - a popular snack at the head with eggplant.
- Color eggplant predominantly dark purple.
- Chilled human language has a similar color.
It is difficult to say whether there is any connection between these facts. It is better not even think about it. :)
And still eggplant - the original Christmas costumes, of endearment to their loved one, a cute name for a pet and a valuable food product.
Badridzhan, bubridzhan, or a little blue (eggplant alternative name) contains a powerful set of useful trace elements, regulating salt and acid-base balance of the body. scientific research suggests that heat treatment increases the content of eggplant and biological activity of its antioxidant compounds. It is recommended to bake in the oven or cook on the grill. This method of cooking eggplant softens contained in the fiber and contributes to its processing in the intestine.
Most likely, you would not have occurred to her to eat eggplant raw because of its bitter taste. But raw foodists definitely worth doing a favor for this product. He is 100% worthy of an exception.
A tomato
Have you ever receive a vitamin in the face? Of course, the question strange. But it can be answered in the affirmative, if you are traveling to Spain and looked in her small town of Bunol near the end of August. It was at this time there were "bloody" fight festival La Tomatina.
The centerpiece of the festival week takes fight tomatoes. Tons of ripe, juicy, lightly crushed tomato fruit turn into a "weapon" of which not a sin to shoot his neighbor or wherever God sends. Tomato slurry enters the ears, the eyes and, of course, in the mouth. This is a real vitamin kick, because the fruit of the "golden apple" are high in B vitamins, pectin, carotenoids, organic acids and lycopene. The latter - a real find for the body!
In medicine, lycopene is used for the prevention of cancer, diseases of the cardiovascular system, the development of cataracts and inflammation.
As you may have guessed, science provesThat bioavailability of lycopene increases considerably by the heat treatment of tomatoes. Boiled tomato is recommended to use together with a small amount of vegetable oil, because lycopene is best absorbed by the body more.
conclusion
The popular US site ScientificAmerican says that cooking spinach, mushrooms, asparagus, cabbage and pepper also gives the body a lot of antioxidants, such as carotenoids and ferulic acid. But it is important to keep in mind two important nuance:
- Food cooking strife. For example, roasting often loses steamed and cooked in boiling water. And what is more useful of the two last - is also unclear.
- It is necessary to clearly understand what substances are important for your body. And the basis of this decision should be made about the necessity and method of cooking vegetables.