With the consumption of raw vegetables and fruits, everything is clear - their vitamins in the "pristine form" are fully absorbed by the body. And what about the preparation? Heat treatment gives taste to products, but destroys vitamins and destroys microelements. Yes, it is, but there are ways of making foods with minimal loss of their useful properties.
To begin with, remember that the amount of vitamins in foods is inversely proportional to the time of their preparation. Therefore, in order to reduce the loss of vitamins in vegetables, they must be stored in boiling water( not in cold water) and in the cooking sequence. Frozen vegetables should also be lowered into boiling water to preserve their nutritional properties.
Upon heating, 30% of vitamin C will be lost, and when cooking - up to 70%.Part of the vitamin will go into the broth. In the overcooked vegetables, as well as in the re-cooked dishes, there are almost none at all. Many acids during cookin
If you cook root crops in the peel, then they will retain much more vitamins than when cooking pieces. Cooking under a dense lid allows you to store up to 85% of vitamins in vegetables.
Vitamins A, D and E do not dissolve in water and are practically not destroyed during cooking. They refer to fat-soluble, and they are destroyed only by roasting. In addition, carcinogenic substances form in the hot oil for frying.
That's why, when talking about healthy and healthy food, it means cooking it exclusively on water or a couple. And another thing: a microwave oven speeds up the cooking process, but it almost completely destroys vitamins.
The steamer can be an ideal alternative. Steam treatment does not destroy acids almost at all. This is especially valuable for the preservation of flavonoids in foods, since they have powerful anti-tumor properties.
Moreover, steaming requires significantly less time than cooking in a large volume of water. And a minimum of time for cooking and means a maximum of vitamins.
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