Introduction: Many people know that vegetables are rich in vitamins and that eating them regularly can ensure good health by providing the vitamins and various dietary fibers the body needs. However, the cooking method for vegetables is very important. Improper preparation can easily lead to a loss of nutrients. Let's take a look at which habits can cause nutrient loss.
One, Storing Vegetables for Too Long
Office workers often like to do a big weekly shopping trip, storing the vegetables at home to eat slowly. Although this saves time and is convenient, it's important to know that vegetables lose a large amount of nutrients for each day they are stored. For example, spinach, under normal conditions (20°C), loses up to 84% of its vitamin C after just one day of storage. Therefore, you should try to minimize the storage time for vegetables. If you must store them, choose a dry, well-ventilated, and light-proof place.
Two, Discarding the Part with the Most Vitamins
Some people's habitual ways of processing vegetables also affect their nutrient content. For example, some people discard the bean sprouts (the cotyledons) to eat only the sprout, but in fact, the cotyledons contain 2-3 times more vitamin C than the sprout itself. Another example is when making dumpling filling, squeezing out the vegetable juice can cause a loss of over 70% of the vitamins. The correct method is to mix the chopped vegetables with oil first, then add salt and seasonings. This "oil-coating" method for the dumpling filling will prevent it from becoming too soupy.
Three, Cooking with Low Heat
Vitamin C and B1 are both sensitive to heat. Therefore, avoid stewing vegetables over low heat; you should stir-fry them over high heat. Additionally, adding a little vinegar can also help preserve vitamins.
Some vegetables are also more suitable for eating cold, such as cucumbers and tomatoes.
Four, Not Eating the Finished Dish Immediately
Many people like to leave cooked food in the pot to keep it warm or in a thermal container to eat later. This also results in a significant loss of nutrients. Imagine how much of a shame it would be to painstakingly prepare a meal, only to have it become completely devoid of nutrients because you didn't eat it right away.
Five, Eating the Vegetables but Not the Soup
When stir-frying, a large amount of nutrients from the vegetables dissolve into the cooking liquid. Not drinking the soup would be such a waste.
Six, Washing Vegetables After Cutting Them
Cooks in canteens often cut vegetables first and then give them a quick rinse together. Many people don't think much of this, but this practice also causes a large amount of vitamins to be washed away into the water.
Seven, Preferring Stir-fried Dishes
Many people on a diet believe that stir-frying vegetables with meat can reduce fat intake, but in fact, vegetables are more likely to absorb oil.
Eight, Being a Vegetarian and Avoiding Meat
Nowadays, there are more and more vegetarians. Although this is beneficial for preventing arteriosclerosis, being strictly vegetarian is not entirely correct. First, the human body needs to consume a certain amount of cholesterol from meat daily, and a moderate amount of cholesterol is even beneficial for cancer prevention. Second, a purely vegetarian diet can lead to insufficient protein intake, which can easily cause digestive tract tumors. Third, there can be an insufficient intake of vitamin B2. Fourth, because vegetables are generally lacking in zinc, vegetarians are also prone to severe zinc deficiency. A better approach is to combine foods according to your own body's needs. This way, you can achieve the benefits of a vegetarian diet while avoiding the potential harm it can cause.
Nine, Eating Raw Vegetables Without Washing Them Thoroughly
Vegetable pollution is becoming increasingly severe, with residues of various pesticides and parasitic bacteria. Therefore, it is best to wash and peel vegetables thoroughly before eating them raw.