Vegetables are an essential food that the human body must consume daily. Experts recommend that each person should eat more than 500g of vegetables every day. However, not everyone knows how to cook vegetables properly. Today, I will take you through how to cook vegetables correctly.
1. Wash before cutting
Most of the nutrients in vegetables are water-soluble. Therefore, washing them before cutting can prevent the loss of these nutrients.
2. Within 10 minutes
Vegetables contain vitamin C, which can decompose at high temperatures and with prolonged heating, leading to nutritional loss. It is recommended to keep the heating time within 10 minutes. Losses are smaller when stir-frying over high heat or heating with a lid for a short period.
3. Timing for adding seasonings
The timing for adding seasonings like oil and salt is also crucial. For stir-frying, add the oil first, and then add the vegetables before the oil starts to smoke, as excessively high oil temperatures can release harmful substances. Additionally, use an appropriate amount of oil when stir-frying; too much can lead to excessive fat intake and weight gain. For boiling, add the oil either after the water comes to a boil or just before turning off the heat to keep the vegetables looking vibrant.
4. Do not eat leftover vegetables
According to research, vitamin C in cooked green vegetables decreases by 20% after 15 minutes, 30% after 30 minutes, and 50% after one hour. Leftovers from the previous meal or day are also prone to spoilage and can produce nitrites, which can easily lead to food poisoning.
5. Eat vegetables in moderation
The dietary fiber in vegetables can accelerate intestinal peristalsis and promote detoxification, but excessive consumption can affect the absorption of calcium and zinc. If you eat large amounts of vegetables and no meat for weight loss, it can easily lead to malnutrition and affect your overall health.