The way of cooking affects the most healthy nutrition diet

Dietary production is a topic that people are very concerned about now. Many different opinions on diet are different. They should be eaten like this and they should not eat it like that. Do not know what is true or false, the following look at the impact of different cooking methods on food nutrition and what are the principles of dietary collocation.

1, boil: partial hydrolysis of sugars and proteins, little effect on fat, but will make water-soluble vitamins and minerals dissolved in water.

2. Steaming: The effect on the nutrient composition is similar to cooking, but the minerals will not be lost.

3, stew: water-soluble vitamins and minerals can be dissolved in the soup, only a small part of the vitamin will be destroyed.

4, fried: no serious impact on vitamins and other ingredients, but the process of frying, pay attention to control the amount of oil and avoid inhaling excessive calories.

5, 熘: Due to the ingredients wrapped in a layer of starch paste, reducing the loss of nutrients.

6, 焖: 焖 焖 the length of time is proportional to the loss of nutrients, the longer the time, the greater the loss of vitamin C and vitamin B.

7, explosion: because the ingredients wrapped in a layer of starch paste or egg white, the formation of protective film, so the loss of nutrients is not great.

8, fried: due to high oil temperature, all kinds of nutrients have different degrees of damage.

9, roasted: not only make vitamin A, vitamin B, vitamin C suffered considerable damage, but also lost some of the fat.

10. Smoke: Vitamins are destroyed, especially vitamin C.

Dietary principles:

(a) The principle of dietary collocation:

(1) "Eating is not complicated". The intention is that food should be varied. The goal is to realize the goal of nutrition comprehensiveness through the means of food diversity. "Mixed" mainly means that the type of food is more, the span is larger, and the property is farther. The daily food of ordinary people should be more than 30 types of food (more than 35 types of foods per person per day for Japanese people).

(2) The collocation of food can play a complementary role in nutrition or make up for certain deficiencies or make up for some damage.

(3) Food collocations must be “safe” and non-toxic.

(4) Combining foods with common properties enhances nutrition and health care.

(5) Combine modern nutrition theory with TCM health theory to guide the proper collocation of foods and the skills to complete collocations.

(B), the staple food with skills

(1) Coarse and fine, grain and bean mixed food. Such as two-meter rice cake (standard powder, cornmeal each one-half), mung bean millet porridge, sesame roll, sweet potato porridge

(2) Food and vegetables, food and fruit collocation. The most common is pumpkin rice, carrot rice, if coupled with some fruit, such as red dates, lotus seeds, chestnuts or nuts, will not only increase the content of vitamins and unsaturated fatty acids in the staple food, but also make the staple food unique.

(3) The staple food and wheat mix. Oat, buckwheat, buckwheat and other nutrients in the protein, fat, b vitamins, calcium, zinc and other nutrients are higher than wheat flour, some of the ingredients have lipid and other health effects. Such as buckwheat, corn porridge; barley, sorghum rice porridge; buckwheat, standard powder cake and so on.

(4) Grain and vegetable collocation. Rice is better served with vegetarian dishes such as rapeseed rice.

(5) Mixed rice noodles. The method of using rice and noodles for daily meals is more scientific.

(6) Matching dishes on the feast

The composition defect of the traditional feast is that the proportion of the staple food is too small to reflect the status of the staple food in the diet. It is necessary to reform the irrationality of the relationship between traditional banquets and enthusiasm. To achieve the diversity of staple foods, many patterns, varieties, nutritional supplements, delicious. If you can add the following varieties, steamed buns, dumplings, pies, spring cakes, spring rolls and other main and auxiliary foods with flavors and snacks are grain food collocation, main and auxiliary collocation, beans with the main food species.

(c) Tips for matching non-staple foods

(1) Collocation with meat and vegetables. The matching of meat and vegetables is not only complementary to taste, but the complementarity in the structure of meat and vegetables is more important. Such as green pork, fresh bamboo shoots, potato stewed chicken, etc. The collocation of meat and vegetables is an important principle and the key to collocation.

(2) Matching vegetables. Such as burning three mushrooms, fried vegetables, mushrooms burned yuba.

(3) texture matching. The texture of the main ingredients and ingredients are soft, brittle, tough and tough, such as fried garlic with garlic; tender and tender chicken heart, such as fried vegetables.

(4) Color matching. Ingredients with the color of the main color match with color and collocation with two kinds. The color combination uses white, such as three white vinegar, white pork, and so on. Different colors with different differences, such as fungus fried pork. Coordinating color will lead to appetite. On the contrary, if the coordination is not coordinated, it will affect people's appetite.

Tips: The nutrition diet has been mentioned to an increasingly important position. People pay more and more attention to health.

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