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Original: Ma Guansheng
Every festive season gain three pounds? How to eat during the Spring Festival, so as to satisfy the whole family and eat healthy? - In addition to ensuring a balanced diet and strengthening physical activity, the choice of cooking methods is also very important
.
Try it this Spring Festival: more cooking and stewing, less frying and roasting
.
.
Try it this Spring Festival: more cooking and stewing, less frying and roasting
.
Many places have the habit of fried lotus root clips, fried balls, fried fish, and fried meat during Chinese New Year.
Although these foods are delicious, there are many problems
.
First of all, a lot of cooking oil must be used in the process of frying food, which will undoubtedly increase the intake of fat and energy
.
Although these foods are delicious, there are many problems
.
First of all, a lot of cooking oil must be used in the process of frying food, which will undoubtedly increase the intake of fat and energy
.
The Dietary Guidelines for Chinese Residents (2016) recommends that the daily intake of cooking oil for adults is 25-30 grams
.
Excessive intake of fats will harm our health, leading to overweight and obesity, and obesity will increase the risk of high blood pressure, coronary heart disease, diabetes, cancer,
etc.
.
Excessive intake of fats will harm our health, leading to overweight and obesity, and obesity will increase the risk of high blood pressure, coronary heart disease, diabetes, cancer,
etc.
Not only that, high-temperature cooking and repeated use of oil can easily produce a certain amount of trans fatty acids, which interfere with essential fatty acid metabolism, which not only affects the growth and development of children and the health of the nervous system, but also increases the risk of atherosclerosis and coronary heart disease in adults
.
.
During the process of frying, frying, and roasting (especially open fire), the temperature of food is very high, and the polymerization and decomposition of fat is strengthened, resulting in lower ketones and aldehydes that are harmful to the human body; it also produces carcinogenic and mutagenic substances.
Acrylamide, polycyclic aromatic hydrocarbons and heterocyclic amines increase the risk of gastric cancer and esophageal cancer
.
Acrylamide, polycyclic aromatic hydrocarbons and heterocyclic amines increase the risk of gastric cancer and esophageal cancer
.
Therefore, basically deep-frying, frying, roasting and other high-temperature cooking do not have many benefits from a health perspective except to bring some special aroma and taste to the food
.
.
Due to the different cooking methods and heating time, the nutritional value of food has been affected to a certain extent
.
.
During the process of steaming, boiling and stewing, some proteins and sugars are hydrolyzed, making the food easier to absorb
.
The process of boiling and stewing will dissolve some inorganic salts and water-soluble vitamins into the soup, resulting in the loss of nutrients; in the process of steaming, the inorganic salts will not be lost, and the loss of water-soluble vitamins is roughly the same as that of boiling
.
.
The process of boiling and stewing will dissolve some inorganic salts and water-soluble vitamins into the soup, resulting in the loss of nutrients; in the process of steaming, the inorganic salts will not be lost, and the loss of water-soluble vitamins is roughly the same as that of boiling
.
However, when the food is fried, fried, and grilled (especially the open flame), the temperature is high, and the carbohydrates, fats, proteins and vitamins that are afraid of heat and easily oxidized in the food will be damaged to a greater extent, thereby reducing the nutritional value
.
.
In life, we often see a layer of egg or starch paste on the surface of the food when frying and frying food.
This is actually a protective layer on the surface of the food to avoid direct contact between the hot oil and the food.
It can not only isolate the high temperature and reduce the damage to nutrients, but also prevent the oil from entering the food and avoid the overflow of the umami of the food
.
This is actually a protective layer on the surface of the food to avoid direct contact between the hot oil and the food.
It can not only isolate the high temperature and reduce the damage to nutrients, but also prevent the oil from entering the food and avoid the overflow of the umami of the food
.
However, even so, fried and grilled foods should be eaten as little as possible
.
In addition, the loss of nutrients is also related to the heating time, and the longer the heating time, the more nutrients are lost
.
.
In addition, the loss of nutrients is also related to the heating time, and the longer the heating time, the more nutrients are lost
.
It can be seen that steamed and stewed foods are more nutritious and healthier than fried, fried and roasted foods
.
.
Nowadays, people's requirements for food are no longer limited to filling the stomach and full of color, aroma and taste, but also to retain the nutrients that are beneficial to the body through scientific cooking, and try to avoid the production of harmful substances
.
.
Therefore, this Spring Festival, we should use more cooking methods such as steaming and stewing with our family, reduce the amount of oil and salt, and enjoy the natural taste of food!
