Four ways to cook skillfully to maximize the preservation of vegetable nutrition

When it comes to healthy eating, everyone thinks of vegetables and fruits, epidemiological studies have confirmed that the intake of vegetables and fruits can reduce the incidence of chronic diseases such as high blood pressure, high blood lipids, type 2 diabetes and so on

For families of three, the general family needs to buy 3 kinds or no less than 1kg of fresh vegetables per day and distribute them in three meals

The amount of vegetables and fruits is enough to eat, so what kind of cooking methods should be used to maximize the retention of vegetable nutrition and increase the absorption efficiency of nutrients? Four easy and easy to remember methods

Method 1: Wash first and then cut

Try to rinse the vegetables with running water and do not soak

Cutting and then washing can cause too much

After washing, process and eat as soon as possible to ensure the intake

Method 2: Open the soup and cook

Water-soluble vitamins (e.

Boiling water can destroy the oxidase in vegetables, thereby reducing the oxidation of vitamin C;

Water-soluble vitamins, on the other hand, are sensitive to heat, which in turn increases its losses

Therefore, mastering the appropriate temperature, the vegetables can maintain nutrition

Boiled rhizome vegetables can soften dietary fiber and improve the taste

Method 3: Stir fry quickly

Shorten the heating time of vegetables and reduce the loss

Method 4: Stir-fry and eat

Vegetables that have been cooked should be eaten as soon as possible, eaten fresh, and avoid repeated heating, not only because nutrients will be lost with the prolonged storage time, but also because of the reducing effect of bacteria on nitrates to increase the nitrite content

In addition, it is worth noting that heat cooking will reduce the nutritional value of non-rhizome vegetables to a certain extent, such as the degradation of vitamins and the loss

Text/Chen Lijuan (Registered Nutritionist, China)