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According to some studies for individual foods, it is even good to be cooked

According to some studies for individual foods, it is even good to be cooked

Brewing is one of the easiest and quickest methods, requiring only water and a pinch of salt. The problem, however, is not only the high temperature but also the large amount of water that dissolves and rinses the water-soluble vitamins. Moreover, according to scientists at the Kyoto University, Japan, between 60 and 70% of the food minerals are also destroyed. This is particularly relevant for vegetables.

Steam steam

You can cook almost everything by letting it chok in its own sauce and preserving all its valuable substances. With this method you also do not need fat, which is great. It is always good to add some spices, whether a pinch of salt or a few drops of lemon juice. If it’s important for broccoli to conserve their cancer-fighting glucosinolates, some studies suggest that it’s best to make them steamed. In the body, glucosinolates are converted to compounds called isothiocyanates that inhibit the development of cancer cells.

Microwaves

Microwave ovens are usually used primarily for reheating, but they can also be cooked. This method has one great advantage. The short cooking time leads to a minimal amount of destroyed nutrients. These appliances work by heating the food inside. Microwave carat molecules to move, which generates heat. There is no need to add fat, and this is another bonus. The best thing is that you can use the microwave oven for almost anything – from vegetables and rice to meat and eggs. According to research, this is one of the best ways to keep the nutritional value of vegetables.

Baking

The idea of ​​baking is to expose the food to a high temperature for a limited period of time. This is an excellent way to prepare your meat, but it is not such a good option for vegetables.

If you want to keep nutrients without sacrificing taste, then a pretty good option is grilling. This will keep the meat and vegetables fresh, but keep in mind that not everything around the grill is as perfect as it sounds. Some studies suggest that regular consumption of highly fed foods increases the risk of breast cancer and pancreatic cancer. And high temperatures can cause a chemical reaction between fats and proteins in the meat, creating toxins that lead to inflammation and imbalance of antioxidants in the body. And this may increase the risk of diabetes and heart disease. However, the barbecue is not forbidden. Just stick to drier meat, which requires less cooking time, and leave excessively baked (ie blackened) greens aside.

Without cooking

Recently, increasing dietary gains are based on diets based on raw food. And there’s good reason for that. Many studies prove the benefits of including more raw food in your menu. If you regularly eat a variety of fruits and vegetables, this reduces the risk of cancer. Still, the disputes about eating raw or cooked do not fall.

Researchers from the University of Minnesota, Minneapolis, examined 137 studies, of which 115 with two test groups, and concluded that increased consumption of fruit and vegetables usually (but not necessarily) reduces the risk of developing cancer. Consuming them raw, the results were more encouraging. If your diet is based on plant sources, this is another big plus. It contains more fiber, vitamins and minerals without excess fat and sugar. Yet, although some products are extremely useful raw, in others the cooking process strengthens the effect of nutrients. This applies, for example, to lycopene in tomatoes and to some antioxidants in carrots, spinach and sweet potatoes.

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