Healthy cooking methods that add value to nutrients
When cooking, the focus is often on the ingredients, how they are eaten and how much is eaten. So, do these really make any sense if the food that comes in front of you is not cooked correctly? Unless you cook it right, people will create bad dishes and no matter how good ingredients you use for those bad dishes, no matter how much you eat at the right time and in the right amount, you will never get the effect you dreamed of. Dietitian Salih Gürel shared healthy cooking methods that add value to foods:
• Consuming eggs raw or undercooked makes it difficult to digest and prevents the absorption of the biotin vitamin in its content. It can also cause food poisoning.
• Boiling the egg for more than 8-10 minutes and keeping it waiting for a long time causes green sulfur rings to form around the yolk. This makes it difficult to digest and reduces the nutritional value of the egg.
• Eggs should be stored in the refrigerator without washing, but they should be washed before use.
Boiling milk for a long time causes vitamin losses. After the pasteurized and unsterilized milk has risen, it is sufficient to boil it by stirring for 4-5 minutes. It should be cooled and put in the refrigerator in a glass jar and consumed within 1-2 days.
• The boiling water of foods rich in B group vitamins, such as pasta and noodles, should not be poured, but should be cooked by draining the water. If the boiling water is poured and then kept under cold water, up to 80% loss of vitamin B1 can occur.
• Cooking noodle, rice and flour by roasting causes loss in protein amount.
• Vegetables that can be boiled with their skin, such as potatoes, should be boiled without peeling after washing them thoroughly. Thus, the nutritional value is preserved.
•Adding the burned fat to the food causes it to contain carcinogenic elements. (Example: Iskender kebab, ravioli, highland soup)
•The dissolving process; It should not be done by keeping it at room temperature, in hot water, on a heater, over low heat or in sunny places. Food should be thawed in the breakfast section of the refrigerator.
• Cooking the grilled meat very close to the flame causes the formation of carcinogenic elements. In addition, B vitamins are lost with water dripping from meat. For this reason, wooden tongs should be used instead of metal forks and meat should be kept at a distance of at least 15 cm from the fire.
Cooking milk, flour and sugar together while making a milk dessert causes a decrease in the nutritional value of milk. Therefore, sugar should be added close to or after lowering. When making diet desserts, sweetener should be added last.
• Drying the tarhana in the sun and keeping the milk and yoghurt in a bright place cause vitamin B2, B6 and folic acid loss. For this reason, it is recommended to dry tarhana in the shade and in the oven.
• If the bread is thinly sliced and fried, its nutritional value will decrease, not its energy.
• Fermentation of the dough for making bread, muffins and cookies increases its nutritional value.
• Pouring the boiling water of legumes such as dry beans, chickpeas, lentils or adding mineral water for quick cooking causes a decrease in nutritional value.
•Fresh vegetables should be cut into large pieces and cooked with little water. Green leafy vegetables can be cooked without adding any water. Because adding more water to vegetable dishes causes vitamin and mineral losses.
• Adding mineral water while cooking vegetable dishes, adding lemon or vinegar to salads made from green and yellow vegetables, and keeping them for a long time cause loss of vitamins A and C.
• While the vegetables whose roots and leaves are eaten together are cooked, the roots should be finely chopped and placed in the pot, and the leaves should be added later.
ALSO REMEMBER
Meals should be cooked until they are consumed. The longer the cooked vegetable dish is left to stand, the greater the loss of vitamins.