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How to Cook Turns Out to Affect Food Nutrition

How to Cook Turns Out to Affect Food Nutrition
Did you know that how to cook will affect the nutritional content of food? High cooking temperatures can reduce the nutritional content, such as vitamins, folate, and potassium, in vegetables.

By paying attention to how it is processed, you can maintain the nutritional content of food and get optimal nutritional intake.

However, among the many ways to cook food, which one is the healthiest and recommended?

How to cook and its effect on food nutrition

Each food contains different nutrients. This can be seen from the type, size, and condition of the food, and how it is served.

One example, fruit or vegetables that are still fresh certainly contain more nutrients than fruit or vegetables that have withered.

Apart from the condition, it turns out that the way of cooking affects the nutrition of the food.

The following is a list of ways to process food, starting from the process with the most amount to the least that removes food nutrients.

1. Frying

This cooking method is very popular because it is considered easier and makes food tastier and tastier.

Even so, not all foods are suitable for frying. When oil is heated to high temperatures for a long time, toxic aldehydes are formed.

These aldehydes can increase the risk of cancer and other diseases.

The type of oil, temperature, and length of cooking time affect the number of aldehydes produced. The hotter the oil, the higher the aldehyde that is formed.

In addition, frying food increases the amount of fat in food.

If you have heart disease, high cholesterol levels, or are following a diet, this method of processing food usually needs to be limited or avoided.

Tips for frying healthy food are not too long, the fire is not too big, and make sure you use healthy oil for frying.

2. Burning

Cooking by burning is good as long as it's not excessive. When meat is burned, this cooking method can produce polyaromatic hydrocarbons (PAHs), another chemical linked to cancer.

Therefore, it is okay to cook food by burning it, but also pay attention to how often and how good it is not to burn it until it is burnt.

3. Baking

One way of cooking is quite popular because it gives a distinctive taste to food.

Baking food is also said to be better than frying food.

Unfortunately, 40% of the B vitamins and minerals contained in grilled meat are lost.

In addition, there is concern about the content of polycyclic aromatic hydrocarbons (PAHs) which have the potential to cause cancer.

4. Using a microwave

Microwave cooking is an easy, safe and convenient cooking method.

This cooking method is done using microwaves. Short cooking can reduce exposure to heat and preserve nutrients in food.

However, pay attention to the food containers you use if you choose this method, especially plastic materials.

5. Saute

Cooking by sauteing only takes a short time and uses a little oil.

In general, stir-frying is also a healthy way to prepare food.

Sauteing can increase the absorption of fat-soluble vitamins, several other compounds, and antioxidants.

Don't forget to use healthy oils like olive oil to prevent large increases in cholesterol levels.

6. Boiling

Boiling food is a healthier cooking method than frying, as long as it doesn't take too long.

Vegetables generally contain a lot of vitamin C. Unfortunately, this vitamin is lost in large quantities if cooked in water that is too hot and for a long time.

Vitamin C dissolves easily in water and is sensitive to heat.

When you boil broccoli, spinach, and lettuce for a long time, these vegetables lose up to 50 percent or more of their vitamin C content.

7. Steaming

Steaming is one of the best cooking methods for preserving nutrients including water-soluble and heat-sensitive vitamins.

Using the steaming method is considered to make food bland. However, you can add a little seasoning to make it more delicious.

When cooking vegetables by steaming, the vegetables should still look green and still crunchy when bitten.

Also, avoid cutting vegetables too early before cooking. This is because cutting and cooking distances that are too long can also damage the nutritional value of food.

Food has been exposed to heat, light, and oxygen which can damage the vitamin content in fruits and vegetables.

So, do you know which cooking method is healthy for maintaining food nutrition?

Regardless of the method, if the cooking process is done repeatedly, a lot of nutrients will also be lost, for example, reheating breakfast food in the afternoon.

Another thing that you need to pay attention to is how to choose the part of the food consumed. Broccoli stems seem to be more nutritious than the flower parts.

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