Truth: The longer food is stored, the greater the surface area exposed to air and light, and the more nutrients are lost. For every extra day green leafy vegetables are stored, vitamins decrease by 10%; spinach loses 50% of its folate after being left at room temperature for 4 days; and after 3 months in the freezer, fish loses about 30% of its vitamins A and E. 2、Refined rice and white flour taste good: During processing, the more refined the food, the more vitamins and minerals are lost, because B vitamins, dietary fiber, and inorganic salts are all in the seed's outer shell and germ.
Truth: Coarse grains are not just about the type, but are also related to the processing method. 3、I just love eating all kinds of meat: Meat is acidic food, and eating a lot of acidic food makes the human blood more acidic.
Truth: The body will use its alkaline components, sodium and calcium, to neutralize excess acid, causing a loss of these two nutrients. Therefore, it's best to eat some fresh vegetables and fruits along with meat. 4、Freezing leftover food: Have you ever thawed a large piece of meat, cut off the part you need, and then frozen the rest again?
Truth: Repeatedly freezing and thawing fish and meat leads to the loss of various nutrients like protein and vitamins, and may also increase the risk of bacterial contamination. It's best to cut the meat into small portions when it's fresh, package them separately, and take out only what you need to eat. 5、Longer cooking time for rice makes it taste better: The longer rice and dishes are cooked and the higher the temperature, the more nutrients are lost.
Solution: Steaming and boiling times should be controlled to around 20 minutes. Avoid pan-frying, and do not cook meat for more than 2 hours. 6、Copper and aluminum pots are also very useful: Stainless steel, iron, and glass are all good choices for cookware.
Truth: Aluminum pots increase the loss of vitamin C when heated, while copper is known as the "enemy of vitamins." Cooking acidic foods like tomatoes and lemons in an iron pot can increase the absorption of active iron by ten times. 7、Vegetable leaves are not tasty: We often throw away celery leaves and lettuce leaves.
Truth: The outer skins and leaves of vegetables are rich in nutrients. For example, the content of carotene and calcium in lettuce leaves is 5.4 times higher than in the stems.
Quick tips for retaining nutrients in different foods Vegetables: Stir-fry over high heat
Vitamins B and C in vegetables are most sensitive to heat, so the longer they are cooked, the more nutrients are lost. When making vegetable soup, add the vegetables after the water has boiled to minimize their cooking time in the water. Meat: Eat with the broth
Different cooking methods affect the nutrients in meat differently. When braising or stewing, vitamins and minerals in the meat dissolve into the broth, while steaming or boiling may cause protein to break down. Therefore, it's best to eat the broth along with the meat. Noodles: Steaming is better than boiling
Because both捞面 (drained noodles) and dumplings cause nutrients from the noodles to leach into the soup, it's best to drink the soup when eating them. Fried foods contain almost no vitamins.