Do you eat the five most nutritious home-cooked dishes?
In the nutrition world, the phrase “There is no unhealthy food, only unhealthy eating”.
Even if the food is nutritious, once it is cooked unreasonably, it is not good or even harmful to health.
Nutrition experts sum up “the few dishes that are most nutritious” for you.
Grilled fish Previously, grilled fish was one of the popular fish eating methods.
The senior nutritional catering chef said that the grilled fish in the restaurant was first fried and then fired.
However, frying destroys omega-3 fatty acids, an unsaturated fatty acid, which is good for cardiovascular and cerebrovascular health. It can also cause carcinogens in the process.
Related research shows that fried fish, parasitic fish, etc., eating more is no longer good for cardiovascular and cerebrovascular health, and may even be harmful to health.
Health improvement method: The nutritionist said that the truly healthy grilled fish does not put steam oil at all, but is wrapped in tin foil and baked in the oven.
If you don’t have an oven at home, you can build steamed fish.
Di Sanxian, a home-cooked dish, is made by many families. The three main ingredients are potatoes, eggplant and green peppers. They are fried and braised to taste soft and fragrant.
Nutritionists point out that eggplant, potatoes, and green peppers all contain the inorganic salt potassium, but they will be lost in large quantities after high-temperature frying.
Vitamin P, the free radical in eggplant, has the effect of lowering blood lipids. After being fried, eggplant will absorb a large amount of oil like a sponge, and almost completely loses healthy oxides.
In addition, green peppers and potatoes are originally rich in vitamin C, and they are almost completely lost after frying.
Health improvement method: The nutritionist suggests that this dish can be improved to a less oily, less salty approach, that is, leaving the bottom oil in the pot, adding water starch to the garlic and garlic slices, seasoning with salt and soy sauce.
Put potatoes, eggplant, and green peppers in order according to the degree of easy ripeness, which not only reduces uncle’s transplantation, but also ensures that nutrients are not lost.
The dish of egg yolk with pumpkin is soft and fragrant, and it is popular with many people.
However, the nutritionist pointed out that when cooking this dish, the salted egg yolks need to be fried in oil for half a minute to one minute in advance, so that the egg yolks will become soft and the sand will be more aromatic.
In this way, the vitamins in the egg yolk will be lost in large quantities, and the cholesterol therein will be easily oxidized in the high temperature of the bottom of the pot and in the air to form oxide oxidation products.
Studies have found that cholesterol oxidation products can cause blood vessel damage and the risk of arteriosclerosis.
In addition, the pumpkin in the vegetable needs to be fried at high temperature to achieve crispy and tender inside, but after steaming at high temperature, a lot of nutrients such as carotenoids in pumpkin will be lost.
Health improvement method: The nutritionist recommends that you first mash the salted egg yolks, fill them with a small bowl, and add the shallots, ginger, water, and Huadiao wine, and immerse them in the air.On the pumpkin, add the crushed salted egg yolk to the sifting one minute before sifting out the pot.
The dried bean bean nutritionist points out that dried bean bean is one of the representative dishes of Sichuan cuisine, but the disadvantage is that it uses too much oil. To make this dish, use oil to fry the bean skin to a “tiger skin” shape.
In addition to tandem exceeding the standard, loss of B vitamins, vitamin C and other vitamins, there may also be safety risks.
When fried, the beans may be scorched and not cooked thoroughly, and the cyanide contained in them may not evaporate when cooked at high temperature, which may cause food poisoning.
Health improvement method: The improvement method proposed by the nutritionist is to remove the glutinous beans, cut and drain them, and then heat them in a microwave oven?
After 5 minutes, the bean curd is fried and the effect of drying is the same. Add a small amount of oil and stir fry with the onion, ginger, meat, shrimp, and mustard until the juice is dry.
In this way, you can make dried beans with less oil and more nutrients.
Spicy potato shred nutritionist said that when the chef cooked the dish of spicy potato shreds, he usually cut the potatoes into shreds, washed the starch with water, dried them, and then poured them into hot oil at 200 ° C to fry untilGolden and crispy, stir fry with base oil.
After the cut potato shreds, water, vitamin C, potassium, magnesium and other nutrients are lost in large quantities. After frying at high temperature, the remaining nutrients are not much left.
And after frying, each potato shred was covered with fat, and this dish became a transformation “bomb”.
In addition, if the fluorine-rich potatoes are too delicate, a large amount of titanamide will be produced when they are fried at high temperature, which is an internationally recognized carcinogen.
Health improvement method: Nutritionists recommend that steaming potatoes without oil and salt has higher health value. If you replace white rice and white flour as a staple food, it will be beneficial to improve nutrition and control blood pressure.