Contents:
- Medical Video: What should one do if not able to digest fibrous food & green vegetables? - Ms. Sushma Jaiswal
- How do you cook vegetables so they don't disappear?
- 1. Wash vegetables with running water, do not soak
- 2. Cut the vegetables in large shapes
- 3. Take care of time, temperature and water when cooking
- 4. Select the appropriate cooking method
Medical Video: What should one do if not able to digest fibrous food & green vegetables? - Ms. Sushma Jaiswal
One way to enjoy vegetables is to cook them first. Yes, cooking makes vegetables more enjoyable to enjoy. Although, maybe some vegetables are better eaten raw or as vegetables. Vegetable cooking does provide benefits, but behind that can also be detrimental.
It is said to be detrimental because the heat produced when cooking vegetables can eliminate nutrients contained in vegetables, especially vitamins and minerals. Some vitamins are known to be resistant to heat, such as vitamin C and vitamin B. Both of these vitamins are included in water soluble vitamins that can also dissolve with water during the cooking process.
How do you cook vegetables so they don't disappear?
There are many ways to cook vegetables, from boiling, steaming, to sautéing vegetables with a little oil. Each of these cooking methods certainly has different effects on vegetables.
Some cooking tips so that nutrients in vegetables are not lost, namely:
1. Wash vegetables with running water, do not soak
Before cooking vegetables, you need to wash them first. Washing vegetables is useful for removing bacteria, germs, and pesticides that stick to vegetables. Wash vegetables in running water and never try to soak them. Soaking vegetables will only make the nutritional content disappear, such as vitamin C. Please note that vitamin C is very susceptible to heat, water and air.
2. Cut the vegetables in large shapes
For vegetables that contain lots of water-soluble vitamins, such as vitamin C, cut vegetables in large forms or you can cook them in their full form. This functions so that there is not much nutrient content lost during the cooking process. The smaller pieces of vegetables, the more nutrients that can be lost during the cooking process.
If you want to get smaller pieces of vegetables, you can cut them again after they are cooked. For example, you can boil whole potatoes with the skin, potato skin also contains lots of nutrients so it's a shame to throw it away. Then, after you have boiled it, you can cut the potatoes into smaller pieces so they are easy to eat.
3. Take care of time, temperature and water when cooking
When cooking, you should pay attention to the time, temperature, and also the minimum amount of water used for cooking. Cooking time is too long, the temperature is too high, and the amount of liquid that is too much can make more nutrients lost in vegetables. The less water used for cooking, the more nutrients that can be maintained, especially for vegetables that contain water soluble vitamins.
Therefore, it is recommended to cook vegetables, especially those containing water soluble vitamins (such as vitamin C and vitamin B) - by steaming, this method is proven to be the best. Some studies show that broccoli cooked by steaming can maintain its vitamin C content up to 80%, rather than cooked by other methods.
4. Select the appropriate cooking method
By using the right cooking method, you can reduce the amount of nutrients lost due to the cooking process. So, you still get optimal nutrition in the vegetables you eat.
Steaming vegetables
It has been mentioned above that the method of cooking by steaming is the best cooking method for vegetables, especially for vegetables that contain water soluble vitamins. Vegetables that should be steamed are broccoli, carrots, cauliflower, green beans, spinach, and other green leafy vegetables. Steaming is proven to be able to maintain the nutritional content of vegetables more than other cooking methods. You can use a special steaming pan or microwave to steam vegetables.
Roasting vegetables
You can bake vegetables in the oven or on the stove. Oiled vegetables first before baking. Bake the vegetables until they change color and the texture becomes crispy. Cutting smaller vegetables can shorten the roasting time until the vegetables change color. Vegetables that can be cooked with this method are asparagus, pumpkin, beans, beans, carrots or onions.
Saute vegetables
Sauteing is done with a little oil. Your cuisine will be healthier if you use olive oil or canola oil to cook it. Sauteing can maintain vitamins and minerals, as well as the taste and color of vegetables. Sauteing is perfect for cooking vegetables, like asparagus, baby artichoke, peas, peppers, onions and mushrooms.
Boil vegetables
This is probably the method you use most often in cooking vegetables. This method is classified as easy and fast. If you want to maintain the taste and crispness of vegetables, you can wait for the water to boil and put the vegetables in it. You can use this method to boil peanuts, potatoes, beets, and other root vegetables that take longer to cook.
You can also use the method blanching, which is boiling vegetables at a fast time at a lower water temperature, before boiling water. In order for you not to lose vitamins and minerals that dissolve in water during the boiling process, you can consume the boiled water, as in soup.
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