Contents:
- Medical Video: Dr. Oz Shares Healthier Ways to Cook Vegetables
- Boiled
- Baked
- Burnt
- Using a microwave
- Pan-fried
- Fried
- Steamed
Medical Video: Dr. Oz Shares Healthier Ways to Cook Vegetables
Did you know that the way we process food will affect the nutritional content and health of the body? This is because there are some foods such as vegetables, when cooked at high temperatures, it will reduce the nutritional content such as vitamins, folate, and potassium as much as 15 to 20 percent.
Well, by paying attention to how to cook, we can maintain the nutritional content and absorb nutrients in the food needed by the body. Therefore, we must fully understand how to process the right and healthy food. Consider the following explanation about various ways of cooking that can affect the nutritional content of food.
Boiled
Boiling food is a healthier way of cooking than frying. As long as boiling is not done too long.
Vegetables generally contain a lot of vitamin C. But unfortunately, vitamins will disappear in large quantities if cooked in water that is too hot and for a long time. Because, vitamin C is easily soluble in water and sensitive to heat. For example, when you cook broccoli, spinach and lettuce, you will lose up to 50 percent or more of the vitamin C content in these vegetables if boiled for a long time.
Baked
Roasting is one of the most popular cooking methods because it gives a special taste to food. But unfortunately, 40 percent of the B vitamins and minerals contained in baked meat will disappear. In addition, there are concerns about the womb polycyclic aromatic hydrocarbons (PAH) which has the potential to cause cancer.
Burnt
Cooking by burning is done as long as it is not excessive. The reason is, dishes that are burned to blackish or burnt due to burning too long can cause cancer.
Using a microwave
Cooking using a microwave is an easy, safe and comfortable cooking method. How to do this cooking by utilizing microwaves. Short cooking can reduce exposure from heat and maintain nutrition in food.
Pan-fried
Cooking by sautéing only takes a short time and uses a little oil. In general, the sauteing method also includes a healthy way to prepare food because it can increase the absorption of fat-soluble vitamins, several other compounds, and antioxidants. Don't forget to use healthy oils like olive oil, to prevent high cholesterol due to ordinary cooking oil.
Fried
This method also includes a very popular method because it is considered easier and makes food tastier. However, not all foods are suitable for frying. When oil is heated to high temperatures and in a long period of time, a toxic substance called an aldehyde will form. Aldehyde can increase the risk of cancer and other diseases.
The type of oil, temperature, and length of cooking affect the amount of aldehyde produced. Reheated oil also has an increase in aldehyde formation. If you are going to fry food, not too long, and make sure you use healthy oil for frying.
Steamed
Steaming is one of the best cooking methods to keep nutrients including vitamins that are water-soluble and heat-sensitive. Using the steaming method is considered to make food tasteless. However, you can add a little cooking spice to make it more delicious. When steaming vegetables, vegetables should still look green and still crispy when bitten.
Also, avoid cutting vegetables too early before cooking. Because the distance of cutting and cooking too long can also damage the nutritional value of food because it has been exposed to heat, light, and oxygen which can damage the vitamin content of fruits and vegetables.
