Today, people are not only pursuing the delicious taste of the food but also paying attention to nutrition and health. Lei Min, deputy director of nutrition at Hebei Medical University Hospital, reminded people that many times people think that they are already very nutritious, but nutritionists have done a lot of investigation and found that people’s lifestyle habits have been unknowingly The nutrient loss of food is exhausted.
Misunderstandings in the cleaning process: peeling fruits and vegetables
“A lot of people are afraid that the skin of fruits and vegetables has pesticide residues, and they will peel and cook after peeling them, such as eggplant peeling and celery to leaves. They don’t know that the leaves and skin of some fruits and vegetables are rich in nutrients.†Lei Min said that each vegetable Some of them are nutritious. The green leaves are the plants that synthesize nutrients for plants and are the essence of nutrition. It is a great waste to throw it away. For example, the concentration of chlorophyll and carotene in the outer leaf of Chinese cabbage is several times higher than that of the central white leaf, and vitamin C is several times higher. The content of carotene and vitamin C in celery leaves is higher than that of celery. In addition, eggplant skin, radish skin, sweet potato skin, and tomato skin contain many nutrients such as anthocyanin, potassium, vitamins and dietary fiber. If they can retain more skin and even eat skin, they are obviously more beneficial to the body. health.
“Some people think that if Taomi does not scouring three or five times and does not rub it, it will not be able to clean the rice, which will also result in loss of nutrition.†Lei Min told reporters that rice can lose a lot of water-soluble vitamins during the washing process. And minerals, such as vitamin B1 loss of about 30% -60%, vitamin B2 and vitamin PP about lost 20% -25%, about 50% -70% loss of potassium, and wash more times when washing rice, the longer the soaking time The more nutrients are lost. Toughening in the rice-scouring process is not only easy to lose a lot of nutrients, but also easy to make contaminants penetrate into the rice.
Misunderstanding in the storage phase: buy a week of food into the refrigerator
Many "lazy people" use Sundays to buy back all the food they eat for a week and put it in the refrigerator. They think that no matter what kind of food, just put it in the refrigerator and it will be equal to a safe. Whenever you eat nutrients, it will be the same. Overdue worry.
"The time for food storage in refrigerators should not be too long, such as green leafy vegetables (such as spinach) 1-3 days; roots and vegetables (radish, celery) within 1 week, apples are suitable for 1-3 weeks." Lei Min said that the refrigerator stores food Only delaying the spoilage of food does not mean absolute safety. With the extension of storage time, most of the nutrients will be lost and the food will spoil. The food stored in the refrigerator should be fresh and clean. Because of the good quality of food, there are very few microorganisms, which can reduce the total number of microorganisms after breeding, and it is not easy to contaminate other foods stored in the refrigerator. In addition, the food stored in the refrigerator should not be too full, there must be a gap, which is conducive to the air convection in the box, and reduce the unit startup time can also save electricity.
"The temperature of the freezer is lower than the top, so you should put the frozen meat and frozen fish on the lower layer of the freezer, and the foods directly imported from the cold, such as cold drinks, should be placed on the upper layer of the freezer." Lei Min said that this can be used to freeze The effect is good, and secondly it also prevents cross-contamination. The temperature of the refrigerating compartment is also lower than the top. Therefore, animal foods such as fish and meat that need to be refrigerated are placed in the lower layer. Fruits, vegetables, etc. are placed in the upper layer. Eggs and beverages are placed in the door frame so that they are suitable. In a temperature environment.
“The food in the refrigerator is best packed in certain ways, and the scattered food is also wrapped in plastic wrap and stored in the refrigerator, especially in the freezer to store food, to be placed in the container.†Lei Min said, To prevent food freeze-drying, odor, mutual contamination, but also reduce the degree of frost on the inner wall of the refrigerator, thereby reducing the number of defrosting. The fish and meat that need to be frozen are best divided into small packages, which can be packaged according to the size of the family's one-time consumption, so that it is convenient to use it when it is used, and to prevent the thawing of large pieces of food from affecting its nutritional value and umami. At the same time, the time for the refrigerator to start storing frozen foods is shortened, and power saving can also be achieved.
Misunderstandings in the cooking stage: vegetables are cut first, then boiled fried vegetables
“Some people like to cut vegetables well before use and wash them before cooking. Others think that vegetables are light and they like to eat fried. Others think that cooking is not good for nutrition and they like boiled vegetables. These practices will cause the loss of nutrients in the vegetables. "Lei Min said that after vegetables are cut and then washed or soaked in water for a long time, water-soluble vitamins can be lost." When the cut vegetables are left for too long, the vitamin C is exposed to air and easily destroyed by oxidation. Cooking heat can cause different degrees of vitamin loss. The longer the heating time, the higher the heating temperature and the more loss.
“In addition, some people like to add alkali during cooking, which can keep the green color of vegetables, but protein, vitamins B1, B2 and vitamin C are destroyed in large quantities. The use of copper cooking utensils will also promote the oxidation of vitamin C in vegetables.†Lei Min said.
Lei Min reminded everyone that when cooking vegetables, they should be washed first and then cut and cooked as soon as possible. When cooking, it is advisable to use instant fire and stir-fry. Do it now and avoid repeated heating. Some vegetables can be eaten raw after being washed. Use a wok as much as possible to avoid using copper cookware. The beans and lentils should be fried, and the color should be changed after a few minutes to eat. Sizing can be paste, add vinegar, lemon juice and so on. Use alkali with caution.
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