How to make maximum use of vegetable vitamins?
In order to make the most of the vitamins in vegetables, we should pay attention to some things, such as whether it is better to eat vegetables raw or cook them. Next, is it better to eat fresh vegetables? And how to cook vegetables that have a lot of vitamins, read the answers to all these questions in the following article
The most important property of plant foods is their potential disease-fighting properties. Fruits and vegetables reduce the risk of chronic diseases. Therefore, to introduce some methods to use, store and prepare vegetables and fruits so that they contain the most health benefits for us.
To cook or not to cook
There is a lot of conflicting information about whether vegetables and fruits are best eaten cooked or raw. And the reason for this is that there is no definitive answer. Some nutrients in vegetables and fruits are better available and absorbed when cooked, and others are more available and absorbable in their raw state. For example, lycopene, an antioxidant that prevents prostate cancer, heart disease, and other chronic diseases. In cooked form, tomato or even ketchup has high absorbability and availability.
On the other hand, many nutrients of vegetables may be washed away during cooking. The solution to this problem is to avoid cooking vegetables for a long time and with a lot of water. If we cook vegetables gently and with little water, we can protect some nutrients such as water-soluble vitamins and not let them be lost. It is recommended to quickly cook the vegetables in boiling water and remove them from the water when they are still crisp, to preserve the color and nutrients inside the vegetables. To steam or cook vegetables in the microwave, we must follow the same method, that is, stop heating when the vegetables are still crispy.
Water and liquids are not always bad. Especially when you want to use the juice of cooked vegetables, using a lot of water to cook them is not bad in this case, because these nutrients that come out of the vegetables are dissolved in the water and are present inside. This is the positive thing that happens in soups. You can use water-soluble vitamins in this case. The main problem is that these nutrients are washed away in the water and thrown away. And heating the vegetables alone doesn’t cause much of a problem with losing their nutrients, provided the water they were cooked in is also used.
The fresher and fresher the better
Time is the most important factor in preserving nutrients in fruits and vegetables. You can slow the process of nutrient loss by using proper storage methods for fruits and vegetables. And of course, it is important to choose fresh and fresh fruits and vegetables before you start storing them. Get them from stores that haven’t been picked for a long time. After picking fruits and vegetables, the sooner you eat them, the better.
If vegetables and fruits are left on the tree until they ripen, they have more nutrients and taste better than if they ripen after being picked. For example, sweet corn is extremely sweet the day it is picked, but a week later it tastes like potatoes. Because the sugar in it has been decomposed. The same thing happens with other nutrients.
When you want to cook or store vegetables, you should also keep some points in mind. These points include:
• Store them in a cool place: Do not store vegetables for a long time in a very hot environment. Remember . Keep only the amount of vegetables you need out of the refrigerator and keep the rest inside the refrigerator. Onions, potatoes, and other root vegetables survive better in a cold, dry place, and the refrigerator is too humid for them. Some fruits and tomatoes keep better when they are out of the fridge and it is better to use them when they are ripe. Most green vegetables and mushrooms and most fruits and vegetables should be stored in the refrigerator.
• Let them breathe: Some vegetables are better exposed to the air. Try to put mushrooms in paper bags and envelopes instead of plastic. If you want to store mushrooms in a plastic bag or package in the refrigerator, try to make a few holes in that plastic bag or container with a fork so that it is exposed to the air.
• Use frozen vegetables: Frozen vegetables are usually as healthy and useful as fresh vegetables. Especially when you freeze them they are fresh and juicy. Prepared and frozen vegetables are usually nutritious because they are mostly washed and frozen as soon as they are picked.
• Use a little seasoning or sauce for them: Use a little fat or sauce for your vegetables. A little fat makes lycopene better absorbed. Of course, be careful not to use too much fat and sauce for your food and salad.
• Use semi-prepared vegetables: Cook the vegetables a little before freezing, and in this way you will save time and also kill some of the enzymes that cause the vegetables to spoil. But don’t heat them prematurely to open their ice.
• Chew them well: Chew more vegetables and enjoy them. The more you chew vegetables, the more they break down, and as a result, more nutrients are absorbed in the intestine. Sometimes people swallow food quickly without chewing it well and paying attention to it, and unfortunately this way of eating is very common. If you eat slowly and chew it well, you can feel its taste better and as a result you will eat less and you will also give your brain time to receive this signal from your stomach that you are full.
• Create some variety: People often have a habit of using repetitive fruits and vegetables. While each fruit and vegetable has unique characteristics, taste, nutrients and phytochemicals. Variety makes you enjoy vegetables and fruits more and gives you more and more nutrients. So, for example, instead of choosing vegetables and fruits based on their nutrients and vitamins, you can choose and plan them based on their color. So, instead of worrying about the nutrients you get through them, for example, plan to use yellow, green, red, etc. colors. In this way, you will have more appetite and enjoy more in using these vegetables and fruits.
Source: www.ariasalamat.com
August 10, 1394 15:20
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