How to Keep When cooking nutritious food

The retention of nutrients in food preparation is essential. As not to steal things from food nutrients, the main culprits of air, water, heat and grease. For example, vitamins B, C and folic acid are heat-sensitive nutrients. In addition, the cooking water reduces antioxidants in vegetables such as broccoli, cauliflower, kale and kohlrabi. Although there will always be a certain amount of nutrient reduction every time you prepare and cook food, there are several possibilitiesTo maximize retention of nutrients in your food. look at the list of things to do and these nutrients, vitamins and minerals are preserved do not.

What do you do

Rinse with cold water

Provision for washing vegetables, thick skin

For the leaves of leafy vegetables (this is where most nutrients)

Take the skin as little as possible (most of the nutrients that lie just under the skin)

With a sharp knife to cut or cut (reduced incidence ofBruising, nutrients compromises quality)

Steam vegetables to cook until after the addition of boiling water (high temperature of vapor locks in nutrients)

temperatures Saute and wok with about a tablespoon of oil (again lock up the nutrients

Order and delivery) to local farmers (less time the process of nutrients lost to food stored in less space

Eat raw fruits and vegetables (salads & smoothies are always refreshing)

CookStainless steel, glass or enamel (copper in copper pots destroys vitamins)

Keep the vegetables that are easy to dry or do you want (eg, spinach, broccoli and celery) in a humid, dark, cool atmosphere

Don'ts:

Cooking: Cooking is not a good method of cooking, because the long cooking time to kill nutrients.

Peel and cut: Many dishes contain many minerals, vitamins and fiber is peeling should be avoided if possible.

Cooking: Cooking destroys mostNutrients, because the long cooking time and nutrients entering the water. In fact, 80% of vitamins and mineral nutrients are almost lost the way, this kitchen.

Soaking: Soak chopped, sliced or peeled vegetables destroys nutrients.

Exhibiting at Air & Light: exposed to air and light, chopped, peeled and sliced nutrients are destroyed during cooking on the fly.

Eating processed foods: processing destroys nutrients, vitamins, minerals and so frozen or driedactually the best choice.

Prewash: Not until use, in order to slow bacterial growth and reduce nutrient degradation wash.

Refrigerator potatoes, onions, squash and water: Since the starch converts to sugar, should be kept in ventilated a cook, dark, well.

The nutrients in fruits and vegetables are needed to support the human body, its conservation in the way of preparation, cooking and storage is critical to ourhealthy diet. Of equal importance is support for the purchase of fruits and vegetables that are bright in color pick, fresh, firm in texture and free of dents, cracks and insect bites. Yet despite all this, do not drive the deep end trying to save nutrients. The most important thing is that it minimizes the steps on the degradation of nutrients and enjoy the pleasures of eating take.