How can

fresh ingredients become a delicacy on the table? There is no doubt that it can not be separated from a variety of cooking methods – raw, steamed, boiled, roasted, fried, or cooked with microwave oven, pressure cooker and other tools. After cooking, the nutritional value of food will change. How to choose a better cooking method for different ingredients?

,

life times specially invited fan Zhihong, associate professor of School of food science and nutrition engineering, China Agricultural University, to analyze the advantages and disadvantages and applicability of common cooking methods one by one.

and

choose crisp and tender vegetables

and

raw vegetables, which can retain 100% of vitamins and minerals, as well as a variety of active health care factors, such as the lipid lowering ingredients in onion, the anti ulcer ingredients in Chinese cabbage, and the sterilization components in garlic.

and

may be contaminated by pathogenic bacteria and parasites, pesticide residues and excessive oxalic acid in raw vegetables. Moreover, the varieties of raw vegetables are limited and the consumption is difficult to reach the standard of one kilogram per day, especially green leafy vegetables. Patients with gastrointestinal sensitivity, chronic diarrhea and intestinal infection may also have discomfort when eating raw vegetables.

and

cooking suggestions: crisp and tender texture, low oxalic acid and tannin content of vegetables, such as lettuce, gesory, cucumber, tomato, purple cabbage and so on, are more suitable to eat raw. It is suggested that vegetables from reliable sources should be selected when eating raw vegetables, and they should be cleaned before eating.

and

fast frying is the key to control the oil temperature. The

and

stir frying is a heating method with oil heat transfer as the main part and direct heat transfer as the auxiliary method. Its cooking speed is faster, the loss of water-soluble vitamins is usually less than that of stewing method, but more oil will greatly increase the fat content of dishes and cause the loss of carotenoids.

and

cooking suggestions: Fry fast, so it is best to use crisp, tender and easy cooked ingredients. If the material is old and hard, you can cut it into thin or small pieces, or blanch it in advance.

and

control oil temperature is also very important, when the oil is about to smoke, but not smoke, the best time to put vegetables. You can use the following method to check the oil temperature: put the scallion in first, when it has not changed color, and there are many small bubbles around, it indicates that the oil temperature is appropriate.

Leave a Comment