Like vegetables or vegetable stir-fry? Cooking vegetables does look easy and practical is also rich in variation. By understanding how to properly process the vegetables, there are many nutrients that can be saved. Of course, so that maximum benefit can we feel!
Many nutritionists recommend eating fresh vegetables or raw for optimal nutritional benefit. However, not everyone can eat raw vegetables. How safe to consume is to be cooked.
Sveta Bhassin, a nutritionist from Mumbai says: "Eat food not only as an addition to calories, but also as a necessity for growth and development, maintain and repair body tissues, also to prevent from many diseases."
For vegetables can be utilized in an optimal nutritional, try to follow the following practical tips:
1. Boiling:
a. Boiling vegetables is the best way is not recommended because the risk of nutrient loss is very large. If you must boil, put vegetables only after the water begins to boil and cook briefly as possible.
2. Saute:b. Let the water boil for about 2 minutes until oxygen is reduced. Oxygen in water causing vitamin C in vegetables evaporate.c. Never boil vegetables straight start since the cold water. Because the levels of vitamin C, will be reduced 10 to 12 times.
This is one quick way to cook vegetables on top of pan. But remember, when cooking vegetables with oil, fat soluble vitamins may end up with oil. It's good you do not discard the oil.
3. Washing vegetables:
Most of the vegetables exposed to fertilizers and pesticides. Wash vegetables under running water until clean. Then cut and cook according to taste.Avoid acidic substances in vegetables. Green leafy vegetables should not be cooked with a mixture of acid. Like, lemon juice or other acid mixtures, because the nutrients of vegetables can be lost.
4. Use the onion:
Always use garlic in every dish, because onions are rich sources of quercetin, which is the important phytochemicals, and also contains antioxidants that are good for the body. Allow onions to taste the best cuisine onions that have been peeled and cut let stand for 10 minutes before use. This way to obtain properties in garlic as oxidation.
5. Milk:
If you use milk instead of coconut milk, previously boiled for 10 minutes until boiling, for bacteria and the bacteria die. Then enter the vegetables and simmer until wilted.
6. Pan:
Note the pan you use. Do not use a frying pan coated with paint and decoration, for the content of the paint to evaporate and dissolve in the food that can cause indigestion.
7. Pyrex and stainless steel:
Always use cookware made from stainless. Avoid the use of aluminum materials, because the content of aluminum in the long term may affect the brain works.
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