In the daily cooking process, if you're not careful with your methods, nutrients can easily be lost. So, how can you minimize the loss of nutrients in vegetables during cooking?
1. Don't rinse rice more than 3 times
When rinsing rice, we find that the water turns white. Some people think these substances that make the water white are "dirty," so they rinse many times until the water runs clear.
In fact, rice contains many vitamins, minerals, and inorganic salts. If you rinse it too many times or scrub it vigorously with your hands, these nutrients will be lost. Therefore, it is recommended to rinse rice gently twice with water, preferably no more than 3 times, and avoid rubbing it repeatedly with your hands.
2. Don't peel all fruits and vegetables
Some people worry about pesticide residues and peel all their fruits and vegetables, such as radishes, zucchini, and eggplants. However, the skins of these vegetables are rich in chlorophyll, vitamins, dietary fiber, and antioxidants, and peeling them actually causes a significant loss of nutrients.
How can you reduce pesticide residues? It is recommended to first soak them in tap water for 10 minutes (be careful not to soak for too long), then scrub them vigorously under the faucet, and finally rinse them under running water for 15-20 seconds.
3. Wash vegetables before cutting them
Some people like to wash vegetables after cutting them, but this can cause the loss of water-soluble vitamins like B vitamins and vitamin C, as well as some minerals. Moreover, washing vegetables after cutting them may cause pesticide residues on the surface to enter the cut surfaces.
The correct method should be to wash the vegetables clean first, drain the water as much as possible, and then cut them. It should be noted that some vegetables are prone to oxidation (such as eggplants and potatoes), so it is recommended to cook them immediately after cutting to avoid nutrient loss due to oxidation.
4. Don't cut vegetables into too small pieces
The smaller the vegetables are cut, the larger the surface area in contact with the air and the hot pan, leading to more nutrient loss during cooking. Therefore, it is recommended not to cut vegetables too finely, of course, with the exception of making baby food.
5. Don't blanch vegetables for too long
Some vegetables need to be blanched to remove pesticide residues and oxalic acid (such as spinach). If blanched for too long, nutrients will also be lost.
The correct blanching method is to use plenty of water, bring it to a boil over high heat to shorten the blanching time, and you can also add a few drops of oil to the water to prevent nutrient loss due to oxidation.
6. Don't let the oil temperature get too high when stir-frying
Some people like to heat the oil until it smokes before adding the vegetables. However, when the oil temperature is too high, nutrients in the oil, such as phospholipids, unsaturated fatty acids, and vitamin E, are easily oxidized, and other nutrients in the vegetables are also easily destroyed.
Therefore, it is recommended not to wait for the oil to smoke before adding the vegetables when stir-frying. It is best to use a high heat and quick stir-frying method to shorten the heating time and minimize the loss of nutrients in vegetables during cooking.
7. Cook appropriate portions
Some people like to cook a large batch of food at once and store it in the refrigerator to reheat for the next meal. However, during the process of reheating, the taste and texture of the food will be affected, and nutrients will also be lost. Moreover, harmful substances to the body can be produced if cooked food is left for too long. Therefore, it is recommended to cook appropriate portions when making meals, preferably finishing them in one sitting, and try to avoid eating leftovers.