Reasonable cooking to retain nutrition! The latest issue of the United States "Prevention" magazine told readers
Did you know that eating green vegetables fried with olive oil has 5 times the absorption of β-carotene that protects the eyesight of eating steamed green vegetables? On February 2nd, in the latest issue of the United States, "Prevention In the magazine,
Reasonable cooking can keep nutrition!
The latest issue of the US "Prevention" magazine tells readers
Did you know that the consumption of β-carotene, which protects eyesight, is five times that of steamed green vegetables when you eat green vegetables fried in olive oil?
On February 2nd, in the latest issue of the US “Prevention†magazine, experts suggested that whether or not food nutrition can be preserved depends on the ability to properly cook and treat food.
1. The tomato is cooked to protect the heart
Heating tomato, which is rich in lycopene, promotes the absorption of lycopene, the heart's health nutrient. Cut the tomato in half lengthwise, place on a baking sheet, pour olive oil, sprinkle with some salt and pepper, bake for 15-20 minutes until the tomato slightly shrinks; you can also add some tomato sauce during baking .
2. Raw garlic prevents cancer
High temperature destroys alliinase, the most important anti-cancer and immunity-enhancing enzyme in garlic. Scientists from Penn State University and the American Cancer Research Center have discovered that placing the shredded garlic for 10-15 minutes and then heating it can produce a chemical that can effectively prevent heat damage. If you don't have time, you can eat raw garlic directly, rub it with ketchup, end of onions, and a little olive oil on a toast to make a simple garlic bread.
3. Wok cooking to get 10 times more iron
The results of the Texas Institute of Agricultural Machinery suggest that when cooking hot, acidic foods such as tomatoes, apples, and lemons, the use of iron jars or pans can make the absorption of active iron exceed 2000%. American Dietetic Association spokesman Saas said: "Some iron particles in the iron pot will be absorbed by the food, because the particles are too small to be seen or tasted, and these iron elements are very safe."
However, there is no need for non-iron pots. Some iron-rich, high-acid foods also help the body absorb iron. "If the iron in the red meat is easily absorbed, the beans and cereals And the iron in the vegetables is not easily absorbed,†Sass said. “When you make a spinach salad, putting in a few slices of mango can increase the release of iron from spinach; beans and ketchup, and grains and strawberries can also increase iron. ."
4. Foods that protect eyesight and strong bones
Eating avocados, olive oil, nuts, olives, or other red, green, orange, and yellow fruits and vegetables can increase fat-soluble vitamins A, E, and K. These nutrients can improve vision, enhance immunity, and prevent osteoporosis, respectively. .
“A certain amount of fat can be used as a delivery tool for other nutrients.†Saas explained that this principle also applies to carotenoids, which are compounds that give tomatoes and carrots a bright, bright color. A recent study by the Ohio State University Cancer Research Center found that people who regularly eat large avocado salads have a 4.4 times higher absorption of lycopene and β-carotene than those who only eat ordinary salads. Times.
5. Add vinegar to retain calcium
According to studies conducted by Harvard University and the Boston Bass Hospital, a small amount of acid can better dissolve the calcium in the bones in the soup and increase the calcium content of the soup by 64%. Therefore, when you are preparing chicken stew, add a small amount of lemon juice, vinegar or tomatoes to the soup. In addition, a thick layer of vinegar sauce on the barbecue can also significantly increase the calcium absorption.
6. Moderately soaked filter carcinogens
After high-temperature barbecue, meat will produce a carcinogen called heterocyclic amine, but proper soaking can avoid the production of this substance. Researchers at the Lawrence National Laboratory found that chicken breasts soaked in a mixture of brown sugar, olive oil, apple cider vinegar, garlic juice, mustard, lemon juice, and salt for 20 minutes compared to untreated chicken. After the barbecue, the content of heterocyclic amines was reduced by more than 99%. Before blending marinade, first prepare these seasonings with more antioxidants: 1/2 cup balsamic vinegar, 2 tablespoons fresh rosemary, olive oil, honey, 1 tablespoon garlic, 1/2 teaspoon black pepper powder.
When doing foods such as hamburgers that cannot be soaked, adding some rosemary can also have the effect of stopping the production of heterocyclic amines.
7. Reasonably cut fruit can help to take vitamin C
When you cut fresh fruits and vegetables into small pieces, you expose more of the fruit to air and sunlight, exacerbating the loss of nutrients, but large chunks of fruit and vegetables can give you more. Vitamin C, which is very good for improving human immunity. Therefore, when cooking, you should pay attention to cutting carrots, potatoes, tomatoes, horizontal and vertical 1/4, rather than Ding; cut the watermelon into a crescent instead of a square, these small details can help you ingest More vitamin C to fight the flu attack.
8. Leave the skin of fruits and vegetables
Cutting vegetables, eggplants, apples, potatoes, and other fruits and vegetables will not only save you a lot of time, but also retain important nutrients. For fruits and vegetables themselves, the skin is their natural barrier against nutrient loss, and vitamins and minerals are abundant in the skin or in the part of the pulp that is close to the skin.
The outer skin of the potato contains a lot of cellulose, and lutein is extremely high in the epidermis of the pumpkin. These substances can prevent the increase of color spots due to age.
Add some citrus fruits to your favorite foods. University of Arizona study found that the use of lemon essential oil (a mixture of lemon, lime, and orange peel) can reduce the incidence of skin cancer by 34%.
Blood Collection Needle,Vacuum Tube Blood Collection,Disposable Blood Collection Needle,Medical Blood Collection Needle
Ningbo Siny Medical Technology Co., Ltd , https://www.sinymedical.com