Buying too many vegetables at once
Dr. Gerry Brewster, a health consultant at Northern Westchester Hospital in New York, says, "From the moment they are picked, the vitamins and minerals in fruits and vegetables begin to decrease." This means that the longer you store the vegetables you buy, the fewer nutrients they contain. Research has found that after about a week of refrigeration, half of the folate and 40% of the lutein in spinach are naturally lost. Dr. Brewster suggests not buying too much food at once, with three times a week being the most suitable. 错误2
Storing food in transparent containers
If the milk you are drinking now is still in a transparent plastic bag, it is recommended that you consider switching to milk in a cardboard carton. Researchers at Ghent University in Belgium pointed out that the riboflavin rich in milk is easily lost when exposed to sunlight. American food scientists therefore advise avoiding storing milk and grains in transparent containers to preserve their nutrients. 错误3
Quick-frying garlic
Dr. John Milner, chairman of the Nutrition Research Group of the American Institute for Cancer Research, said, "Crush, slice, and let the garlic sit for at least 10 minutes before cooking. Crushing garlic triggers an enzymatic reaction that releases a cancer-fighting compound; letting it sit for 10 minutes before cooking is to allow this compound to form completely." 错误4
Using fewer seasonings
Using more plant-based seasonings and spices without increasing cooking oil and salt can not only add flavor but also protect people from food poisoning. Researchers at the University of Hong Kong found in antimicrobial tests (including E. coli, Staphylococcus aureus, and Salmonella) on 20 common seasonings that cloves and cinnamon have strong antibacterial capabilities. Another study published in the American Journal of Agricultural and Food Chemistry stated that rosemary, thyme, nutmeg, and bay leaves are also rich in antioxidants. Adding half a spoonful more of seasoning each time you cook is both safe and healthy. 错误5
Peeling fruit too many times
A study published in the American Journal of Nutrition found that the antioxidant activity on the surface of most fruits is 2-27 times higher than in the fruit pulp. Nutritionists suggest that for potatoes and carrots, it is enough to gently scrape off one layer of skin. If some fruits and vegetables must be peeled to be eaten, removing the thinnest possible layer of skin is sufficient. 错误6
Boiling away vitamins and minerals
Most people believe that boiling is a simple cooking method that doesn't require oil and doesn't lose nutrients. In reality, this cooking method can lead to the loss of up to 90% of nutrients. Dr. Karen Collins, a nutritional advisor for the American Institute for Cancer Research, says, "Potassium and soluble vitamins mix into the water and overflow." Stewing with a small amount of water, slow cooking in a microwave, or stir-frying can reduce nutrient loss. Stir-frying is suitable for dark green or orange vegetables. 错误7
Not washing some foods
When we eat plums or strawberries, we usually wash them first. But when we eat bananas, oranges, or mangoes, few people rinse them in water. Washing peeling foods may sound strange, but harmful bacteria on the surface of the food may contaminate your hands, and when you cut the fruit, they can even get inside the fruit. Washing your hands with soap or warm water for at least 20 seconds before handling peeled fruits can effectively prevent the spread of bacteria. 错误8
Improper food combinations
Many people only think of supplementing iron for their bodies when they feel weak and listless all day. When supplementing iron, attention should be paid to the scientific combination of different foods. Eating foods rich in vitamin C, such as peppers, potatoes, and strawberries, at the same time as eating beans and green leafy vegetables can increase the absorption rate of iron. Conversely, drinking tea or coffee during a meal can inhibit the absorption of up to 60% of iron by the human body. It is best not to drink tea or coffee until the meal is completely finished.