Health
Cook vegetables in this way to boost your immune system
So COVID-19 is spreading like a wildfireIt is important to focus on what can be done to boost the immune system. Until vaccine is available Fight the deadly novel Coronavirus, Your immune system is the only shield against it. The immune system is the body’s defense against pathogens, viruses, and other organisms.
To build Strong immune system, It is important to have a healthy gut. This is because the more good bacteria in the gut, the better the immune system. There are certain foods that can help increase good bacteria in the gut Boost the immune system. Vegetables are an excellent source of fiber, vitamins, minerals, and other nutrients that can boost the immune system. However, depending on how the vegetables are prepared, the nutritional value of the vegetables may change. For example, cooking vegetables for a long time at high temperature or adding too much water not only loses the taste, Apart from many of their nutrients. In particular, water-soluble vitamins (vitamin C, B1, B2, B3, folic acid) can leach from vegetables into cooking water. Overcooking vegetables can also leach minerals such as calcium, potassium, iron and zinc.
Therefore, it is important to get a focus on how to cook Most of our vegetables. Here are some of the best techniques for cooking vegetables to maintain nutritional value.
Steamed
This technique is very popular in Asian cuisine. Gently cooking vegetables with a constant heat flow allows more water-soluble vitamins to be retained in the vegetables. Because food is cooked on liquids, not water, most nutrients stay where they are in the food.
Make sure the liquid level is about 1-2 inches below the food. Liquid can be added to the pot as it evaporates. Also, steamed vegetables must have enough space around each piece so that hot steam can cook everything evenly. Check regularly to make sure the vegetables are not overbaked.
stir fry
This recipe uses a small amount of oil and vegetables are always cut into similar bite-sized pieces. The food is cooked in a minimum amount of time because the heat under the frying pan must be very high. This helps retain most of the nutrients in the vegetables. You need to keep the food moving, using a wooden spatula or shaking the pot itself.
microwave
Dry cooking methods such as grills, roasts, and microwaves can also help retain more nutrients. Because vegetables do not come in contact with water, these cooking techniques can help retain more vitamins.
No, microwaves do not kill the nutrients in vegetables. In fact, it’s the best way to cook when it comes to retaining antioxidants. A study published in the Journal of Food Science shows that microwave cooking maintains the highest levels of antioxidants in beans, beets, asparagus, garlic, onions, and spinach when compared to boiling, pressure cooking, and baking. Revealed to be useful.
If you still want to bring vegetables to a boil, save nutritious cooking water to make soups and sauces.
Published: April 13, 2020 13:06
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